Meal Prep Friendly Meals
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Egg & Veggie Quinoa Muffins (Eat Sprout)
Gluten-Free Oat Blueberry Protein Pancakes (Fit Men Cook)
One-Skillet Sweet Potato & Kale Home Fries with Eggs (The Natural Nuturer)
Easy Gluten-Free Granola (Elizabeth Rider)
Lunch or Dinner
Ginger-Tamari Baked Tofu and Mushrooms (Eat Fat, Get Thin Cookbook)
Ground Turkey Cauliflower Mash Shepards Pie (Evolving Table)
Slow Cooker Beef Teriyaki (Evolving Table)
Turkey Taco Spaghetti Squash Boats (Skinny Taste)
Sides & Soup
Cauliflower Rice (kitchn)
Roasted Brussel Sprouts and Bacon (Nom Nom Paleo)
Tahini Celeriac (Celery Root) Potato Salad (Strength & Sunshine)
Curried Zucchini-Avocado Soup (Eat Fat, Get Thin Cookbook)
Egg & Veggie Quinoa Muffins
- 2 cups cooked quinoa (about 3/4 cup uncooked)
- 2 eggs
- 2 egg whites
- 1/2 cup shredded carrot
- 1 cup shredded cheese
- 1/2 chopped roasted red pepper
- 1 cup chopped fresh spinach
- 2 green onions, chopped
- salt & pepper
- Preheat oven to 350 degrees.
- Combine all ingredients in a large bowl and mix to combine.
- Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.
- Bake for 15-20 minutes or until the edges of the cups are golden brown. Let cool for at least 5 min before removing from muffin tin.
- FOR REGULAR SIZE MUFFIN TIN: Bake for 25-30 min
- FREEZE: Place cooked quinoa muffins on a baking sheet. Freeze until solid and transfer to freezer bags. Microwave for approx 30 seconds to reheat or let thaw in fridge.
Makes 24 Mini Muffins. 1 Muffin: Protein 3g, Fat 2g, Carbs 5g
Gluten-Free Oat Blueberry Protein Pancakes
- 1 scoop Vanilla Whey Protein Powder
- 1/2 cup egg whites (or 3 egg whites)
- 1/2 cup rolled oats (uncooked)
- 1/2 medium banana
- 1/2 cup blueberries
- 2 tsp baking powder
- Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
- Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
- Toss blueberries into the batter and mix using a spatula or spoon.
- Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
- Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 seconds on the other side.
Entire Recipe: Protein 45g, Fat 6g, Carbs 46g, Fiber 8g
One-Skillet Sweet Potato & Kale Home Fries with Eggs
- 2 tablespoons of cooking fat (coconut oil, ghee or avocado oil)
- 1 large sweet potato, washed and cut into bite-sized pieces
- 1 bell pepper, seeded, ribs removed, and diced
- 4 stalks of kale, ribs removed and chopped into bite-sized pieces
- 4-6 large eggs (this depends on how hungry you are)
- Warm your cooking fat in a large skillet over medium-high heat. Once the cooking fat is hot, add the sweet potatoes to the skillet. Cook for 5 minutes, stirring occasionally.
- Add the diced bell peppers to the pan. cook for 2-3 minutes, again stirring occasionally.
- Add the chopped kale to the skillet next. Continue to stir occasionally and cook until the kale starts to wilt (about 3 minutes).
- Spread the home fries out so that they are evenly distributed throughout the skillet.
- Crack the eggs over the home fries one at a time. Cover and cook for 4-5 minutes for a runny yolk or 5-7 minutes for a firmer yolk.
- Once the eggs are cooked to your liking, use a large spoon to serve the the home fries and eggs. Enjoy warm!
SIMPLE GRAIN-FREE GRANOLA
- 2 cups raw, whole rolled oats
- ½ cup raw nuts, chopped
- ¼ cup raw seeds (sunflower or pumpkin seeds are great)
- ½ cup unsweetened dried fruit, chopped (optional)
- 2-3 tablespoons maple syrup or raw honey (or a combo of both)
- 2 tablespoons virgin coconut oil or other healthy cooking oil
- ½ teaspoon vanilla extract or almond extract
- 1 large pinch fine sea salt
- Preheat the oven to 300º F.
- Combine all ingredients in a mixing bowl. Use your clean hands to mix well and toss to coat; it will be sticky and messy but that's the fun part. The coconut oil might be solid depending on your climate (it has a melting point of about 75ºF). Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren't any chunks of oil left.
- Spread the mixture in a thin layer on a baking sheet lined with parchment paper and bake for 10 minutes, until very lightly toasted.
- Cool before serving or storing.
- This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks. I keep mine in a mason jar in the refrigerator at home and in a BPA-free plastic bag when traveling.
Homemade granola will taste like burnt popcorn if you overcook it; keep it at a low temperature just for a 8-10 minutes to let it come together.
More Granola Ideas from Elizabeth Rider:
Healthy Homemade Maple Almond Granola
- 2 cups raw, whole rolled oats
- ½ cup sliced raw almonds
- ¼ cup raw sunflower seeds
- 2 tbsp maple syrup (100% real maple syrup)
- 1 tbsp raw honey
- 1 tbsp + 1 tsp coconut oil
- ¼ tsp vanilla extract
- 1 large pinch fine sea salt
Healthy Homemade Cherry Pecan Granola
Ginger-Tamari Baked Tofu and Mushrooms
- 1lb non-GMO firm tofu, drained
- 1 lb shitake mushrooms
- 2 TBS toasted sesame oil
- 1 TBS low sodium, gluten free tamari
- 2 TBS apple cider vinegar
- 1 TBS mirin
- 1 (1-inch) piece ginger, peeled and minced
- 1 TSP crushed red pepper flakes
- 2 scallions, thinly sliced
- Place tofu on plate. Set another plate on top of the tofu and weigh down with a a large can. Let stand at room temp for 30 min.
- Transfer tofy to a cutting board and cut it into 8 evenly sized cubes. Combine tofu cubes and shitake mushrooms in a glass baking dish
- In a blow, stir together sesame oil, tamara, vinegar, mirin, garlic, ginger, and red pepper flakes. Pour mixture over tofu and mushrooms and toss to coat. Cover and refridgerate for an hour or overnight.
- Preheat oven to 350F. Line a baking sheet with parchment paper.
- Remove the tofu and mushrooms from the marinde, placing in single layer on baking sheet. Bake for 15 min, then flip tofu and mushrooms and continue to bake until tofu is lightly browned and mushrooms are slightly crisp at edges, about 15 min.
- Transfer to your plate/meal prep containers. Top with scallions.
Makes four servings. Per serving: Protein 18g, Fat 15g, Carbs 14g, Fiber 3g
Ground Turkey Cauliflower Mash Shepards Pie
- 2 Tbsp. olive oil
- 1 c. carrots finely chopped
- 1 c. bell pepper finely chopped
- 1 c. onions finely chopped
- 2 cloves garlic
- 1 lb. ground turkey 93/7
- 1 tsp. salt
- ½ tsp. pepper
- 1 ½ tsp. sage* fresh, finely chopped
- 1 ½ tsp. rosemary* fresh, finely chopped
- ¾ c. green peas**
- 2 Tbsp. tomato paste
- ½ c. chicken broth
- 5 c. cauliflower florets fresh
- ½ c. almond milk
- 3 Tbsp. butter melted
- 1 clove garlic crushed
- ½ tsp. salt
- ¼ tsp. pepper
- 1 egg yolk
Preheat oven to 400 degrees.
In a large skillet over medium heat combine 2 tablespoons olive oil, carrots, and bell peppers. Saute for 2-3 minutes.
Add onion and garlic and continue cooking for 4-5 minutes.
Push vegetables to the side of the skillet and add ground turkey, 1 teaspoon salt and ½ teaspoon pepper.
Cook turkey for 8-10 minutes, or until completely cooked through.
Use a meat tenderizer to crumble turkey completely.
Add herbs, peas, tomato paste, and broth. Stir to combine, cover, and simmer for 5-10 minutes.
In another pot, or microwave, steam cauliflower until cauliflower becomes tender. (Boiling cauliflower leaches nutrients into water that gets thrown out. Steaming retains nutrients.)
Once cooked (5-10 min), dry cauliflower completely.
Add cauliflower, almond milk, butter, ½ teaspoon salt, ¼ teaspoon pepper, 1 clove garlic, and egg yolk into the bowl of a food processor.
Process for 2-3 minutes, or until cauliflower is completely smooth.
Spray a 9x9 inch square baking dish with non-stick cooking spray and layer the ground turkey/vegetables. Spread the mashed cauliflower on top of the ground turkey.
Bake in preheated oven, uncovered, for 25-30 minutes. Then broil for 5 minutes on High.
Enjoy immediately and add package meals into your meal prep container to enjoy throughout the week!
Makes six servings. Per serving: Protein 23g, Fat 14g, Carbs 21g, Fiber 6g
Slow Cooker Beef Teriyaki
- 1.5 lbs. flank steak cut ½-inch strips against the grain
- 3 Medjool Dates dried, pitted
- ¾ cup coconut aminos
- 2 garlic cloves crushed
- 1 tsp. fresh ginger
- ½ tsp. fish sauce
- 1 tsp. sesame oil
- 2 bell peppers cut into bite-sized pieces
- 1 small sweet onion cut into bite-sized pieces
- 2 Tbsp. arrowroot starch
- Sesame seeds
- Green onions
In a high speed blender combine dates, coconut aminos, garlic, ginger, fish sauce, and sesame oil.
Blend until completely smooth.
Place flank steak in a Crock Pot and pour the teriyaki sauce over it. Be sure to pick up the steak so some of the sauce gets underneath it.
Turn Crock Pot on Low and cook for 5-6 hours.
During the last hour of cooking add the bell peppers and onion. Continue cooking for the last hour on low.
Once beef is completely done and veggies are cooked, sprinkle the arrowroot starch into the Crock Pot Stir and completely combine.
Serve teriyaki beef over cauliflower rice (see sides) and enjoy!
Makes six servings. Per serving: Protein 25g, Fat 6g, Carbs 26g, Fiber 2g
TURKEY TACO SPAGHETTI SQUASH BOATS
- 3 small spaghetti squash (24 oz each)
- olive oil spray
- 1 lb 93% ground turkey
- 1 tsp garlic powder
- 1 tsp cumin
- 1 tsp kosher salt
- 1/2 tsp chili powder
- 1/2 tsp paprika
- 1/2 tsp oregano
- 1/2 small onion, minced
- 2 tbsp bell pepper, minced
- 1/2 cup water
- 4 oz can tomato sauce
- 3/4 cup part-skim shredded Mexican cheese blend (optional)
For the Pico De Gallo:
- 1 cup chopped tomato
- 1/4 cup chopped scallion
- 1/4 cup chopped fresh cilantro
- 1/2 jalapeno, minced
- 2 tablespoons fresh lime juice
- 1/4 teaspoon kosher salt
- Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Spray the inside of the squash with olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 50 minutes or until the flesh easily pierces with a fork.
- Meanwhile, brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
- Combine the ingredients for the quick pico de gallo in a medium bowl. Set aside in the refrigerator until ready to eat.
- Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon 1/2 cup meat inside each squash bowl. Top each with 2 tbsp cheese and transfer them to the oven and bake another 5 minutes, until the cheese is melted. Remove from the oven, top with pico de gallo and enjoy!
Makes six servings. Per boat: Protein 20g, Fat 10g, Carbs 16g, Fiber 3.5g
Sides & Soup Recipes
Cauliflower Rice or Couscous
- 1 head cauliflower, any size
- 1 tablespoon olive oil, grass fed butter or coconut oil
- Himalyan Pink Sea Salt
Cut the cauliflower into large pieces: Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chip it into pieces and add it with the florets.
Transfer the cauliflower to a food processor: Transfer the cauliflower to a food processor. Don't fill the food processor more than 3/4 full; if necessary, process in two batches.
Pulse the cauliflower until completely broken down: Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.)
Pull out any unprocessed pieces: Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower rice to another container and re-process any large pieces.
Serving raw cauliflower: Cauliflower couscous can be used raw, tossed like grains into a salad or in a cold side dish.
Cooking cauliflower couscous: Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of healthy fat (coconut oil, grass fed butter or olive oil) in a large skillet over medium heat. Stir in the couscous and sprinkle with a little salt. Cover the skillet and cook for 5 to 8 minutes, until the couscous is as tender as you like.
Enjoy immediately, or pair with your meal prepped protein and veggies.
Freezing raw cauliflower rice: It can also be sealed in airtight containers or bags and frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.
ROASTED BRUSSELS SPROUTS AND BACON
- 1½ pounds Brussels sprouts
- 2-3 tablespoons melted ghee or fat of choice
- Kosher salt and pepper
- 4 bacon slices, diced (choose sugar-free bacon)
- Aged balsamic vinegar
- Preheat your oven to 400°F. Trim the ends and any old outer leaves from the Brussels sprouts. (Don’t throw away the leaves – toss ‘em in a container and keep ’em in the fridge so you can make some Brussels Sprouts Chips later!)
- Cut the sprouts in half and toss them with melted fat of choice, salt, and pepper.
- Dump them on a foil- or parchment-lined rimmed baking sheet, making sure to keep everything in one layer.
- Sprinkle the diced bacon over everything and pop the tray in the oven.
- The sprouts take about 30 to 35 minutes to roast, so set your timer for 10 minute intervals to regularly rotate and flip the sprouts ‘n swine.
- Check for seasoning and drizzle some of the aged balsamic vinegar on the finished dish.
Tahini Celeriac (Celery Root) Potato Salad
- 1 Medium Celeriac Root (about 3 Cups cubed)
- 3 heaping Cups of Tri-Colored Fingerling Potatoes (cubed)
- 1 TB Balsamic Vinegar
- 1 Tsp Minced Garlic
- ½ Tsp Dried Dill
- ½ Tsp Onion Powder
- ¼ Tsp Black Pepper
- 1 Cup Sliced Baby Radishes
For the Sauce:
- Preheat the oven to 450°F.
- Peel and cube the celeriac root and cube the potatoes. Place all in a large bowl. Then add the garlic, onion, pepper, dried dill, and balsamic and give everything a mix to coat.
- Line a baking sheet with parchment and roast for 15 minutes. Toss the veggies and add the sliced radishes after 15 minutes, and roast another 15 minutes (30 minutes total). Remove and let cool.
- To make the sauce, in a small bowl combine all ingredients and mix together.
- Once the roasted veggies have cooled, place them in a large bowl and pour in the sauce. Give everything a good mix to coat and then it's ready to be served. This can be eaten warm or cold.
curried zucchini-avocado soup
- 2 TBS Ghee or grass fed butter
- 2 large zucchini, cut into thin rounds
- 1 large shallot, sliced into thin rounds
- sea salt
- 2 avocados, putted and peeled, 1 diced for garnish
- 2 TBS fresh lime juice
- 2 TBS curry powder
- 1/4 cup extra virgin olive oil
- 1/2 small bunch cilantro, stemmed and roughly chopped
- In a saucepan, warm the ghee over medium heat until melted. Add the zucchini and shallot, sprinkle with a little salt, and cook, stirring occasionally, until softened and translucent, 5-6 minutes.
- Transfer the zucchini mixture to a blender. Add the flesh from 1 avocado to the blender along with lime juice, curry, and olive oil. Blend on high speed until smooth and creamy, about 45 seconds. If the soup is too thick, add up to 1/4 cup filtered water to thin it. Season to taste with salt.
- Divide into four servings. Garnish with cilantro and diced avocado and serve.
Makes four servings: Protein 4g, Fat 32g, Carbs 13g, Fiber 7g
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