In today’s post: Find 10 of the best meal prep recipes to save you money and help you eat healthier. Chicken, beef, seafood, vegan, and more…

1. Lemon Herb Chicken with rainbow vegetables

2 boneless skinless chicken breasts pounded thinly (can also use chicken thighs but will have to adjust cooking times to 40 minutes)
4 Tablespoons lemon about 1 lemon
1 teaspoon lemon zest
3 Tablespoons olive oil
1 teaspoon honey or maple syrup
2 teaspoons sea salt
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
For the Vegetables:
1/2 cup cherry tomatoes cut in half
1/2 red bell pepper cut into 1″ chunks
1/3 cup chopped carrots
1/2 orange bell pepper cut into 1″ chunks
1/3 yellow bell pepper cut into 1″ chunks
1/3 cup snap peas
1/3 cup broccoli florets
1/3 cup chopped zucchini
1/2 cup baby potatoes cut in half
1/2 cup purple baby potatoes cut in half
1/2 cup radishes

2.  Chicken Lo Mein

For the Lo Mein:
6 ounces dry lo mein noodles can also use dry spaghetti, angel hair or linguine noodles
1 medium skinless boneless chicken breast cut into 1″ chunks
3 Tablespoons cooking oil divided
2 garlic cloves minced
1/2 teaspoon minced fresh ginger
1 red bell pepper cut into thin strips
1/3 cup shredded carrots
1/2 cup snow peas snap peas and/or bok choy)
salt and black pepper to taste
For the Sauce:
1/3 cup low sodium soy sauce can also use gluten free tamari or coconut aminos for paleo
3 Tablespoons oyster sauce if allergic – leave out and use more soy sauce or hoisin sauce can be used but the flavor won’t be quite the same since it’s sweeter
1 tablespoon rice wine Mirin or dry sherry
2 teaspoons honey or brown sugar
2 teaspoons sesame oil
2 Tablespoons corn starch
2/3 cup water plus more as needed to thin out sauce
1 teaspoon fish sauce optional but if you already have it in your pantry, give it a try – it adds that extra rich umami flavor
1/2 teaspoon dark soy sauce optional & only if you have it in your pantry – it adds extra richness and darker color. See notes for substitution
1-2 teaspoons chili garlic paste red pepper chili flakes or Sriracha sauce – optional or to taste

3.  Project Meal Plan


Meatball mixture:
1 pound ground chicken
1 large egg
1 cup panko bread crumbs
1/4 cup finely minced onion
2 tablespoons Frank’s Red Hot Buffalo Sauce
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon avocado oil (or EVOO)
For meal prep:
1 cup uncooked quinoa, rinsed
1 1/2 cups low sodium chicken broth
4 large carrots, peeled and cut into 3 inch pieces
4 celery stalks, cut into 3 inch pieces
more buffalo sauce

4.  Honey mustard chicken with roasted potatoes and veggies


For the Chicken:
4 boneless skinless chicken breast
¾ cup spicy mustard
¼ cup honey
1 TBS apple cider vinegar
Rosemary (fresh preferred but I’ve also used dry)
Garlic powder
For the Vegetables:
2-3 cups red potatoes
2 cups baby carrots
Olive oil
Garlic powder

5. Spicy Chicken and Asparagus Rice Bowls


1-1.5 pounds boneless skinless chicken breast (4-6 ounces per meal), cut into 1-2 inch chunks
1 1/2 cups uncooked short grain brown rice + cooking liquid
1 pound fresh asparagus, woody stems removed and cut into 2-3 inch spears
1 cup frozen peas
3 tablespoons EVOO or avocado oil
1 tablespoon cornstarch + 2 tablespoons water stirred into a slurry
1/4 teaspoon salt/pepper
For the sauce:
3 tablespoons low sodium soy sauce
1/2 tablespoon fish sauce
1 tablespoon honey
2 tablespoons Sambal Oelek (ground chili paste)
1/2 tablespoon sriracha
1/2 tablespoon minced garlic

6. Chicken hummus naan wraps

chicken hummus naan wraps

For The Wraps:
4 pieces of naan bread (for a gluten-free version use this recipe with GF AP flour or this recipe with cassava flour)
1 cup of roasted red pepper hummus
4 cups of organic spring mix
3 cups of shredded cooked chicken (like leftover slow cooker lemon pepper chicken OR rotisserie chicken)
2 cups of the veggie mixture with dressing (see below for recipe)
4 tablespoons of full-fat feta cheese or goat cheese
For garnish (added to each wrap):
1 1/2 teaspoons of extra vinaigrette or juice from the veggies
Sea salt & black pepper, to taste
Drizzle of good quality extra virgin olive oil
For The Veggie Mixture:
1/2 cup of peeled, sliced & quartered cucumber
1 cup of quartered cherry tomatoes
1/2 cup of peeled & diced red onion*
1/4-1/3 cup of homemade red wine vinaigrette (see below for recipe)
For The Red Wine Vinaigrette Dressing:**
1/4 cup of extra virgin olive oil
1/4-1/3 cup of red wine vinegar
1/2 teaspoon of spicy brown or dijon mustard
2 teaspoons of real maple syrup or raw honey
2 teaspoons of minced green onion
Sea salt, to taste
Cracked black pepper, to taste

7. Spicy Peanut Chicken meal prep wraps


2 chicken breasts diced
For the spicy peanut sauce
1/2 cup peanut butter
2 tablespoons tamari (or soy sauce)
1 tablespoon olive oil
2 cloves garlic minced
2 tablespoon Sriracha sauce (or hot sauce) optional
1 tablespoon fresh lime juice
1/4 cup water more if needed
To assemble
1 package Mann’s Broccoli Slaw
1 package tortillas
sliced fruit

8. Sheet pan teriyaki chicken and veggies


Teriyaki Sauce
¼ cups tamari sauce
5 tablespoons honey
1 freshly squeezed clementine juice (or orange)
4 garlic cloves minced
1 tsp mirin
1 tablespoon flour or cornstarch
3-4 tablespoons water
Chicken and Veggies
avocado oil
salt and black pepper to taste
6 thin boneless skinless chicken breasts or slice regular chicken breasts in half
4 heads broccoli
3 carrots chopped
1 cup edamame beans
1/2 pineapple chunks
green onions garnish

9.  Greek Chicken Bowls


Greek Chicken
2 pounds boneless skinless chicken breasts
1/4 cup olive oil
3 Tbs garlic minced (Note, adjust to preference)
1/3 cup fresh lemon juice
1 Tbs red wine vinegar
1 Tbs dried oregano
1/3 cup plain Greek yogurt
Kosher salt and freshly ground black pepper to taste
Cucumber Salad
2 English cucumbers peeled and sliced
1/3 cup lemon juice
2 Tbs olive oil
1 Tbs red wine vinegar
1/2 Tbs minced garlic
1/2 tsp dried oregano
Tzatziki Sauce
1 cup plain Greek yogurt
1 English cucumber finely diced
1 tsp – up to 1 Tbs minced garlic adjust to garlic preference
1/2 Tbs dill weed or 1 Tbs fresh dill, chopped fine
1 1/2 tsp fresh lemon juice
1 tsp lemon zest
1/2 tsp chopped fresh mint optional
Salt and pepper to taste
The Rest
3 cups cooked brown rice
1 1/2 pounds cherry tomatoes halved
1/2 cup red onion slices

10. Italian Chicken Meal Prep Bowls


1 tsp salt
1/2 tsp pepper
2 tsp basil
2 tsp marjoram
2 tsp rosemary
2 tsp thyme
1 tsp. paprika
2 lbs boneless skinless chicken breasts cut into bite sized pieces
1 1/2 cup broccoli florets
1 small red onion chopped
1 cup plum tomatoes
1 medium zucchini chopped
2 tsp garlic minced
2 Tbs olive oil
2-4 cups cooked rice of choice optional
Meal Prep Containers


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