“This is one of our favorite meal preps,” say Sarah & Nick. “It is made with only five ingredients and comes together in less than 10 minutes because of the pre-cooked and pre-portioned items used in it! It’s also very nutrient dense and has a great balance of protein, carbs, and healthy fats, plus flavor to keep us on point with our health goals!”
Preheat oven to 400°F.Place Salmon on lined baking sheet.Drizzle salmon with olive oil and season with lemon garlic seasoning.Bake for 10-12 minutes.Evenly divide steamed brown rice and roasted brussels sprouts between meal prep containers.Add 1 piece of salmon to each container.Top with lemon slices.Cover and enjoy during the week!Follow Sarah & Nick at @mealpreponfleek.SEE ALSO: The M&F Hers Ultimate Guide to Clean Eating
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Michelle Middleton
Chicken Breast with Red Quinoa, Dates and Broccolini (and Optional Crumbled Goat Cheese)
“This is one of my favorite meal-prep recipes because it’s quick and easy to make, plus the dates and goat cheese give it such a great flavor,” says Michelle Middleton.
Divide these ingredients into two containers:
1/2 cup Red quinoa2 Dates1/2 Chicken breast1 Tbsp parsley1 Tbsp cilantro1/2 cup Broccolini Top with 1 Tbsp crumbled goat cheese Follow Michelle at @madlymish.
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Tina Chow
Taco Tuesday Mason Jar Salad
This meal is easy when you’re on the go. It keeps really well in a Mason jar—it lasts for five days! Also, there’s no reheating necessary since it can be eaten cold. I also love how flavorful and colorful it is; plus it’s refreshing and really fills you up.
How To:
Layer from bottom to top in a 1 L Mason JarDiced tomatoesShredded purple cabbageCooked ground turkey meat in cumin, paprika, cayenne and chili powder with some salt and pepper or use an all seasoning spice like (Flavorgod Taco Tuesday seasoning)Diced red and yellow bell peppersJalapeño roundsFinely chopped kaleCanned red kidney beansCornGreen onions and cilantro.Squeeze a slice of lemon in it, and mix it all up and enjoy!Follow Tina at @fitchickscook.SEE ALSO: The 12-Week Bikini Competition Diet Plan
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Christa Brown
Cinnamon Apple Protein Muffins
“My favorite meal-prep recipe right now is perfect for crisp days and allows me to stay on track with my diet,” says Christa Brown. “They are simple to make, have only clean ingredients, offer the perfect balance of nutrients to fuel my workouts and day (whole grains, saturated fats, and lots of protein), plus are easy to store, which is great for a busy weekday breakfast. Best of all, they taste like I’m cheating, but I’m not!”
Ingredients:
1 cup quick oats1/2 cup vanilla whey protein protein1 tsp cinnamon½ tsp salt½ tsp baking powder6 oz. fat free vanilla Greek yogurt1 egg¼ cup unsweetened almond milk2 tsp sugar-free syrup1 apple dicedOption to add almond slivers on top with almond butter
Directions
Heat oven to 350°F.Mix all dry ingredients (oats, protein powder, cinnamon, salt and baking powder).Mix wet ingredients (greek yogurt, egg, unsweetened almond milk, sugar-free syrup).Combine wet/dry ingredients.Add in apple.Place mixture in silicon baking cups or liners in muffin pan (make sure to spray baking cups well).Bake for 15-20 minutes.Top with a thin layer of nut butter, add almond slivers, and enjoy!Follow Christa at @miss_fitnesspdx_.
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Amanda Meixner
Turkey Marinara
“This is one of my favorite meal-prep recipes because it keeps great all week, is full of flavor, and is supereasy to make,” says Amanda Meixner. “I often serve it over spaghetti squash or spiralized zucchini noodles.”
Ingredients:
(Makes about 5 servings)1.5 cups diced White onion1.25 cups sliced White mushrooms1 can diced Tomatoes1 cup Organic marinara sauce (or more)4-5 tsp. Olive oil1.25 lbs Ground turkey3-5 Basil leavesRosemary to tasteCrushed garlicGarlic lovers Flavorgod seasoning
Directions:
Combine olive oil, garlic, onions, basil, rosemary & mushrooms in a medium skillet.Cook until onions are translucent.Add ground turkey. Cook until ground turkey goes from to pink to brown.Drain excess water then add canned tomatoes, marinara & flavorgod seasoning.Bring to simmer and then let cool. Enjoy!
How to make spaghetti squash:
Preheat oven to 400 degrees F.Cut squash in half lengthwise.Scoop out the seeds.Spray a baking sheet and place squash face down (rub in olive oil if you desire)Cook for 30-45 min (I like mine more tender at 45 min)Let cool then scrape out the stringy parts with a fork.Serve with organic marinara sauce or olive oil.Serve the marinara over the spaghetti squash, garnish with cheese or if you’re a health freak like me, broccoli.Follow Amanda at @meowmeix.SEE ALSO: 6 Key Nutrients for Active Women
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Jenn Chee
Soya Ginger Drumlettes
“This is a staple chicken dish in a lot of Chinese households,” says Jenn Chee. “Its popularity is most likely due to how simple it is to make. Throw everything into a big pot, boil, and an hour or so later it’s ready to serve. The chicken is tender and flavorful, so I always triple the recipe and freeze several portions, making meals midweek much faster.”
INGREDIENTS:
400g (1/2lb.) chicken drumlettes1″ piece of ginger, thinly sliced4 cloves of garlic, lightly pounded2 star anise1 cup soya sauce (regular or light)4 cups water2 tablespoons Chinese cooking wine (Shaoxing wine)2 teaspoons Demerara sugar (for it’s molasses flavour)1 teaspoon sesame oil
INSTRUCTIONS:
Add all ingredients into a large pot.Bring the mixture to boil on high heat for 15 minutes or so, pot is uncovered.Lower the heat to simmer for about 30 minutes, pot is partially covered. Leave the pot lid slightly askew to prevent too much sauce reduction.Turn off heat and let the chicken cool in the soy sauce mixture. As it cools the drumlettes will soak in the flavor.Follow Jenn at @carvequeen.
“This is one of our favorite meal preps,” say Sarah & Nick. “It is made with only five ingredients and comes together in less than 10 minutes because of the pre-cooked and pre-portioned items used in it! It’s also very nutrient dense and has a great balance of protein, carbs, and healthy fats, plus flavor to keep us on point with our health goals!”
Ingredients:
2 cups Brown Rice
4 – 4oz Sizzlefish Coho Salmon filet
2 cups Melissa’s Produce Roasted Brussels Sprouts
4 tsp Olive Oil
Lemon Garlic Seasoning
Lemon Slices
Directions:
Preheat oven to 400°F.
Place Salmon on lined baking sheet.
Drizzle salmon with olive oil and season with lemon garlic seasoning.
Bake for 10-12 minutes.
Evenly divide steamed brown rice and roasted brussels sprouts between meal prep containers.
Chicken Breast with Red Quinoa, Dates and Broccolini (and Optional Crumbled Goat Cheese)
“This is one of my favorite meal-prep recipes because it’s quick and easy to make, plus the dates and goat cheese give it such a great flavor,” says Michelle Middleton.
This meal is easy when you’re on the go. It keeps really well in a Mason jar—it lasts for five days! Also, there’s no reheating necessary since it can be eaten cold. I also love how flavorful and colorful it is; plus it’s refreshing and really fills you up.
How To:
Layer from bottom to top in a 1 L Mason Jar
Diced tomatoes
Shredded purple cabbage
Cooked ground turkey meat in cumin, paprika, cayenne and chili powder with some salt and pepper or use an all seasoning spice like (Flavorgod Taco Tuesday seasoning)
Diced red and yellow bell peppers
Jalapeño rounds
Finely chopped kale
Canned red kidney beans
Corn
Green onions and cilantro.
Squeeze a slice of lemon in it, and mix it all up and enjoy!
“My favorite meal-prep recipe right now is perfect for crisp days and allows me to stay on track with my diet,” says Christa Brown. “They are simple to make, have only clean ingredients, offer the perfect balance of nutrients to fuel my workouts and day (whole grains, saturated fats, and lots of protein), plus are easy to store, which is great for a busy weekday breakfast. Best of all, they taste like I’m cheating, but I’m not!”
Ingredients:
1 cup quick oats
1/2 cup vanilla whey protein protein
1 tsp cinnamon
½ tsp salt
½ tsp baking powder
6 oz. fat free vanilla Greek yogurt
1 egg
¼ cup unsweetened almond milk
2 tsp sugar-free syrup
1 apple diced
Option to add almond slivers on top with almond butter
Directions
Heat oven to 350°F.
Mix all dry ingredients (oats, protein powder, cinnamon, salt and baking powder).
“This is one of my favorite meal-prep recipes because it keeps great all week, is full of flavor, and is supereasy to make,” says Amanda Meixner. “I often serve it over spaghetti squash or spiralized zucchini noodles.”
Ingredients:
(Makes about 5 servings)
1.5 cups diced White onion
1.25 cups sliced White mushrooms
1 can diced Tomatoes
1 cup Organic marinara sauce (or more)
4-5 tsp. Olive oil
1.25 lbs Ground turkey
3-5 Basil leaves
Rosemary to taste
Crushed garlic
Garlic lovers Flavorgod seasoning
Directions:
Combine olive oil, garlic, onions, basil, rosemary & mushrooms in a medium skillet.
Cook until onions are translucent.
Add ground turkey. Cook until ground turkey goes from to pink to brown.
Drain excess water then add canned tomatoes, marinara & flavorgod seasoning.
Bring to simmer and then let cool. Enjoy!
How to make spaghetti squash:
Preheat oven to 400 degrees F.
Cut squash in half lengthwise.
Scoop out the seeds.
Spray a baking sheet and place squash face down (rub in olive oil if you desire)
Cook for 30-45 min (I like mine more tender at 45 min)
Let cool then scrape out the stringy parts with a fork.
Serve with organic marinara sauce or olive oil.
Serve the marinara over the spaghetti squash, garnish with cheese or if you’re a health freak like me, broccoli.
“This is a staple chicken dish in a lot of Chinese households,” says Jenn Chee. “Its popularity is most likely due to how simple it is to make. Throw everything into a big pot, boil, and an hour or so later it’s ready to serve. The chicken is tender and flavorful, so I always triple the recipe and freeze several portions, making meals midweek much faster.”
INGREDIENTS:
400g (1/2lb.) chicken drumlettes
1″ piece of ginger, thinly sliced
4 cloves of garlic, lightly pounded
2 star anise
1 cup soya sauce (regular or light)
4 cups water
2 tablespoons Chinese cooking wine (Shaoxing wine)
