41 Simple Meal Prep Ideas to Make For The Week Ahead

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT30M · Total: PT60M · Yield: [‘6’]

Super Easy Chicken Burrito Bowls. Made with homemade salsa, cilantro lime rice and grilled chipotle chicken. Perfect for meal prep!

Ingredients

• 1 can (15.5 ounces) black beans (rinsed and drained)
• 2 cups romaine lettuce (washed and shredded)
• Cilantro lime rice (recipe follows)
• Salsa (recipe follows)
• Chicken (recipe follows)
• 1 tablespoon olive oil
• 1 cup long grain white rice
• 3 cloves garlic (minced)
• 2 cups chicken broth
• 3 tablespoons cilantro (roughly chopped)
• 2 tablespoons lime juice
• 2 cups diced tomatoes
• 1/2 cup red onion
• 3 cloves garlic (minced)
• 1/8 teaspoon cumin
• 1/4 cup cilantro (chopped)
• salt and pepper (to taste)
• 1 1/2 pounds boneless skinless chicken thighs
• 2 tablespoons chipotle in adobo sauce
• 1/2 lime
• 2 tablespoons oil
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• 1 teaspoon oregano
• salt and pepper

Instructions Cilantro Lime Rice

1. Heat the oil in a medium saucepan.Add rice and cook until golden brown, 3-4 minutes.Add in garlic and cook for an additional minute.
2. Stir in chicken broth, cover and simmer until tender about 20 minutes.
3. Fluff with a fork and stir in cilantro and lime juice.

Salsa

1. Combine all of the ingredients in a medium bowl. Season with salt and pepper to taste. Refrigerate until ready to serve.

Chicken

1. Add all of the ingredients including the chicken thighs to a large ziplock bag. Sprinkle with a little salt and pepper. Toss to coat the chicken and marinade for at least and hour or overnight.
2. When you are ready to cook preheat the grill to 400 degrees and spray the grill with non stick cooking spray.
3. Remove the chicken from the marinade and grill flipping halfway until fully cooked, about 4-5 minutes on each side.
4. Allow the chicken to rest on the cutting board before cutting into it, I usually wait 5 minutes.Cube the chicken into bite size pieces and set aside.

Assemble

1. When you are ready to assemble layer the cilantro lime rice, black beans, chicken, salsa and shredded lettuce. Top with any other favorite topping. I like jalapeños and sour cream. Serve immediately or package into airtight container for meal prep.

2. Pesto Chicken Quinoa Bowl

Pesto Chicken Quinoa Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 Servings’]

Pesto chicken quinoa bowl is healthy, packed with protein and will keep you full for hours. Avocado, chickpeas, red onion, carrots, and tomatoes all come together in this delicious and flavorful bowl!

Ingredients

• 1 tablespoon olive oil
• 1 lb chicken breasts chopped into bite sized pieces
• 1 tablespoon pesto
• 2 teaspoons paprika
• 3 garlic cloves minced
• Juice from 1/2 of lemon
• 1 cup quinoa
• 2 cups chicken broth
• 1 tablespoon pesto
• 1 avocado
• 1 10 oz can chickpeas
• 1/2 cup pickled red onion
• 2 tablespoons green onion
• 1/2 cup sliced carrots
• 10 oz package of cherry tomatoes sliced in half
• 2 tablespoons pesto
• 2 tablespoons olive oil
• Juice from 1/2 of lemon

Instructions For The Chicken

1. Heat a skillet with olive oil over medium to medium high heat.
2. While the olive oil is heating, combine the chicken breasts with the pesto and paprika in a small bowl until completely covered.
3. Place the chicken and garlic in the skillet with the heated oil and pan fry until the chicken is completely cooked through stirring occasionally (about 7 minutes)
4. Once the chicken is cooked add 1/2 lemon juice to deglaze the pan. Stir the chicken well coating in the sauce drippings. Remove the chicken from the pan and set aside.

For The Quinoa

1. In a pot bring chicken broth and pesto to a boil. Add quinoa and reduce heat and simmer covered for about 15 minutes or until the liquid is absorbed. Once done, fluff with a spoon and set aside.

For The Pesto Vinaigrette

1. In a small bowl whisk together the pesto, olive oil, and lemon juice until well combined. Set aside.

To Build The Bowl

1. Place the pesto quinoa in the bottom of a bowl. Top with chicken, avocado, chickpeas, pickled red onion, green onion, carrots, and cherry tomatoes. Pour over the pesto vinaigrette and serve immediately.

3. Greek Quinoa Salad Jars

Greek Quinoa Salad Jars (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Total: PT30M · Yield: [‘4’, ‘4 -7 jars’]

Learn how to make Greek Quinoa Salad Jars for your weekly meal prep! These have the dressing on the bottom and all the fresher ingredients at the top so that they last in the fridge all week long!

Ingredients

• 1 15-ounce can EACH: chickpeas AND artichoke hearts (drained)
• 1 12-ounce jar roasted red bell peppers, chopped
• 2 cups cooked quinoa (farro, pearl couscous, or pasta)
• 1 hothouse cucumber (diced)
• ½ cup EACH: sliced kalamata olives AND chopped red onions
• ¼ cup sun-dried tomatoes packed in oil (drained)
• 1 cup crumbled feta cheese
• ½ cup chopped basil leaves
• 6 cups spinach (arugula or mixed greens)
• ½ cup olive oil
• 2 tablespoons EACH: lemon juice (honey AND dijon mustard)
• 3 cloves garlic (minced)
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt + ½ teaspoon black pepper

Instructions

1. DRESSING: In a mason jar combine all the ingredients for the dressing, cover and shake well.
2. BUILD THE JARS: Place a good bit of dressing in the jar, followed by the artichoke hearts, roasted red bell peppers, chickpeas, cucumbers, quinoa, kalamata olives, sun-dried tomatoes, feta cheese, chopped red onions, basil leaves, and salad greens. Pack the layers in as you go so you can really fill them! If your jars are too full with ingredients, you can carry the greens separately in a zip top baggy as well!
3. SERVE: When you’re ready to serve, give the (covered) jar a good shake and empty the contents of the jar out into a bowl or a large plate. Stir using a fork and enjoy lunch!

4. Mini Crustless Quiche Cups with Sausage and Cheese

Mini Crustless Quiche Cups with Sausage and Cheese is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: 12

These gluten-free Mini Crustless Quiche Cups bake in just 15 minutes! They also refrigerate and freeze well – a great make-ahead breakfast recipe, too! • Ready in 30 Minutes or Less • Freezable • Make Ahead • Gluten Free •

Ingredients

• 8 eggs
• 6 tablespoons nonfat milk
• 1/4 teaspoon onion powder
• 1/4 teaspoon kosher salt
• 4 links (about .8 ounces each) precooked turkey breakfast sausage, each cut into 16 thin slices
• 2/3 cup shredded, reduced-fat cheddar cheese
• finely chopped parsley for garnish, if desired

Instructions

1. Preheat oven to 375°F.
2. Thoroughly spray a 12-cup muffin pan with nonstick cooking spray.
3. In a medium bowl, whisk eggs, milk, onion powder, and salt until thoroughly combined.
4. Place 5-6 slices of sausage in the bottom of each muffin cup and divide cheese evenly among the 12 cups.
5. Pour egg mixture on top of sausage and cheese, dividing evenly.
6. Bake for about 15 minutes, until egg is set and the tops are just lightly browned.
7. Serve immediately, garnished with parsley, if desired (or see notes for refrigerating or freezing as a make-ahead for meal prep).

5. Vegan Breakfast Casserole

Vegan Breakfast Casserole (Gluten-Free, Allergy-Free) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [’12’, ’12 Servings’]

This super easy Vegan Breakfast Casserole is just what you need for a comforting make-ahead breakfast! It’s completely meatless, gluten-free, allergy-free, and packed with plant-based protein from a chickpea flour egg, veggies, hashbrowns, and dairy-free cheddar cheese! A perfect savory brunch recipe for feeding a crowd and totally freezer-friendly!

Ingredients

• 20 oz Shredded Potato Hashbrowns (refrigerated or frozen and defrosted)
• 1 Cup Chopped Mushrooms (baby portobello or white button)
• 1 Cup Chopped Vidalia Onion
• 1 Cup Chopped Red Bell Pepper (or any color)
• 1 Cup Chopped Tomatoes (any kind)
• 1 Cup Chopped Spinach (frozen or fresh)
• 1 Tsp Minced Garlic
• 2 Cups Vegan Cheddar Cheese Shreds (divided)
• Chopped Scallions (to garnish)
• 2 1/2 Cups Chickpea Flour
• 4 Cups Water*
• 1-2 TB Nutritional Yeast (optional)
• 1 Tsp Turmeric
• 1/2 Tsp Black Pepper

Instructions

1. Preheat the oven to 425°F.
2. Chop and prepare your vegetables and set them aside.
3. In a large mixing bowl, mix together your chickpea egg. The amount of liquid you need will vary so continue adding liquid until it is runny but still a bit thick. Adjust seasonings to taste.
4. In a greased large 9×13 casserole dish, layer in the hashbrowns.
5. Then add the chopped veggies and 1 cup of the vegan cheddar cheese shreds.
6. Now, Pour the chickpea egg mixture over the casserole and spread it out so everything is covered.
7. Top the casserole with the rest of the vegan cheddar and some sliced green scallions, if desired*.
8. Bake for about 30 minutes, remove and let it cool slightly before slicing into squares.

6. Spicy Curried Chicken Meal Prep Bowl

Spicy Curried Chicken Meal Prep Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT240M · Cook: PT25M · Total: PT265M · Yield: [‘2’, ‘2 meal prep boxes’]

A quick and healthy chicken meal prep bowl that has Indian flavors of curry. It’s a very healthy, low carb meal option you can bring to work!

Ingredients

• 2 chicken breasts
• 2 tbsp olive oil ((extra virgin))
• 1 tsp paprika powder
• 1 tsp curry powder
• 1 tsp oregano
• 2 garlic cloves
• salt & pepper
• 1 cup broccoli ((fresh or frozen))
• 1 cup Brussel sprouts ((fresh or frozen))
• 2 cups cauliflower ((fresh or frozen))
• 1 tbsp olive oil ((extra virgin))
• salt & pepper

Instructions

1. Preheat oven to 390 degrees F (200 degrees C).
2. Mix olive oil with curry powder, oregano, paprika powder. Add a dash of salt and pepper.
3. Use a garlic press to crush garlic cloves and mix everything together.
4. Pour the marinade into a resealable plastic bag and add chicken breasts. Seal the bag and marinate in the fridge for 4 hours.
5. Once marinated, place the chicken in a smaller baking dish.
6. Then, separately, place veggies in a single layer on the prepared baking sheet, spray with olive oil, and season with salt and pepper.
7. Place both the chicken and veggies into the oven and bake for 20 – 25 minutes. Veggies might take around 18-20 minutes to cook. So, you might want to take them out before the chicken or place veggies in the oven 5 minutes after the chicken.

7. Oil-Free Chickpea Salad

Vegan Garbanzo Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘4’, ‘4 to 6’]

This quick 15-minute vegan garbanzo bean salad has it all! Smooth and creamy with crowd-pleasing flavors, it’s an easy, oil-free, and budget-friendly meal you can throw together anytime you need a healthy meal or snack.

Ingredients

• 2 (15-ounce) cans of garbanzo beans, drained and rinsed
• 1 medium red bell pepper, diced
• 1 large tomato, diced
• 2 ribs of celery, diced
• 1 dill pickle, diced
• ½ teaspoon of garlic powder
• ½ teaspoon of onion powder
• ½ teaspoon of salt
• 1 teaspoon of paprika
• 1 tablespoon of yellow mustard

Instructions

1. In a medium bowl, mash the garbanzo beans with a fork or potato masher until the beans are smooth.
2. Add all other ingredients and mix in until thoroughly combined.

8. Buffalo Chicken Rice Bowl

Buffalo Chicken Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 -6 servings’]

Ingredients

• 1 ½ cups uncooked rice
• 1 bag of cabbage slaw mix (12-16 oz.)
• 1/3 cup plain Greek yogurt
• 1/3 cup mayo
• 1 tbsp. apple cider vinegar
• 1 tbsp. honey
• ½ tsp. garlic powder
• 1 tsp. dried dill
• Salt and pepper (to taste)
• 1 ½ lb. cooked and shredded boneless
• Buffalo wing sauce (to taste)
• 1 tbsp. butter (melted)
• 1 avocado (diced)
• 2-3 tbsp. fresh cilantro (optional)

Instructions

1. Cook rice to package’s instructions.
2. Prepare the slaw: Mix Greek yogurt, mayo, apple cider vinegar, honey, garlic powder, and dried dill together in a bowl. Toss dressing with cabbage slaw—season with salt and pepper to taste.
3. In a separate bowl, toss the cooked shredded chicken with melted butter and enough buffalo wing sauce to coat or to taste.
4. Layer each bowl with a layer of cooked rice and top with slaw, buffalo chicken, avocado, and cilantro

9. Mexican Shrimp Bowl

Mexican Shrimp Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup long-grain white rice
• 2 cups water
• 2 tablespoons chopped fresh cilantro, plus extra for garnish
• 1/2 lime, zest (optional)
• 1/4 teaspoon salt
• 2 limes, juiced (divided use: 1 lime for rice, 1 lime for shrimp)
• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil (for shrimp)
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small red onion, diced
• 1 red bell pepper, diced
• 1 cup frozen corn kernels
• 1 can (15 oz) black beans, drained and rinsed
• 1–2 avocados, sliced
• Fresh cilantro leaves, for garnish
• Lime wedges, for serving

Instructions

1. 1. Rinse the rice and cook it with water in a medium saucepan: bring to a boil, then reduce heat, cover, and simmer 15–18 minutes until tender. Fluff with a fork.
2. 2. While the rice cooks, marinate the shrimp: in a bowl, combine shrimp, 1 tablespoon olive oil, chili powder, cumin, paprika, garlic powder, 1/2 teaspoon salt, 1/4 teaspoon pepper, and the juice of 1 lime. Let sit 5–10 minutes.
3. 3. In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Sauté the red onion and red pepper 4–5 minutes until softened. Add the corn and beans and cook until warmed through. Season to taste with salt and pepper.
4. 4. In a separate skillet, cook the marinated shrimp 2–3 minutes per side, until pink and opaque. Remove from heat.
5. 5. Stir the cilantro into the cooked rice and, if using, add the zest from the lime. Adjust seasoning with a pinch of salt.
6. 6. To serve, divide the cilantro-lime rice among four bowls. Top with the bean and vegetable mixture, then arrange the shrimp over each bowl. Fan slices of avocado on top and garnish with extra cilantro and lime wedges.
7. 7. Serve immediately and enjoy the Mexican Shrimp Bowl.

10. Cinnamon Overnight Oats

Easy Cinnamon Overnight Oats Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT245M · Yield: [‘4’]

Cinnamon overnight oats are a healthy breakfast recipe made with simple ingredients. Sweetened with pure maple syrup and a generous sprinkle of cinnamon these oats are loaded with flavor. With just a few minutes of prep time you can make a delicious breakfast the whole family will love!

Ingredients

• 1 5.3 ounce cinnamon Greek yogurt (I used Chobani)
• 1 cup almond milk
• 4 tablespoons pure maple syrup, divided
• 2 cups old-fashioned oats
• 2 teaspoons chia seeds
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon, divided
• 1/2 teaspoon vanilla extract

Instructions

1. In a large bowl mix together the yogurt and milk. Add the oats, chia seeds, salt, vanilla extract, 2 tablespoons of the maple syrup, and 1/4 teaspoon of cinnamon to the milk mixture. Stir well to combine.
2. Portion the oat mixture into 4 small containers. Mason jars work well for overnight oats.
3. In a separate small bowl mix together the remaining maple syrup and cinnamon. You will have to mix well to get the cinnamon to dissolve in the syrup.
4. Drizzle the cinnamon mixture over the top of the oats.
5. Secure the lid on each container and refrigerate for at least 4 hours or overnight. Oats will last in the refrigerator for 3-4 days.

11. Air Fryer Maple Salmon

Air Fryer Maple Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (about 6 oz each), skin-on preferred
• 1/4 cup pure maple syrup
• 2 tablespoons soy sauce or tamari
• 2 cloves garlic, minced
• 1 teaspoon fresh lemon juice (optional)
• 1 teaspoon olive oil
• 1/2 teaspoon freshly ground black pepper

Instructions

1. 1. In a small bowl, whisk together maple syrup, soy sauce, garlic, lemon juice (if using), olive oil, and black pepper to make the glaze.
2. 2. Pat the salmon dry with paper towels and lightly brush both sides with the glaze. Let it sit for 10 minutes while you preheat the air fryer to 400°F (200°C).
3. 3. Place the salmon fillets in a single layer in the air fryer basket, skin-side down if applicable. Brush with any remaining glaze.
4. 4. Air fry for 8–10 minutes, until the salmon is opaque and flakes easily when tested with a fork. If needed, cook a bit longer for thicker fillets.
5. 5. Remove from the air fryer and let rest 1–2 minutes. Serve with your choice of side dishes.

12. Lemon Blueberry Baked Oatmeal

Lemon Blueberry Baked Oatmeal is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT45M · Yield: [‘6’]

This healthy lemon blueberry baked oatmeal is bursting with fresh lemon flavor and juicy berries. Using simple ingredients this is a quick breakfast to prepare for meal prep for a busy week.

Ingredients

• 1/3 cup pure maple syrup
• 1/4 cup coconut oil
• 1/2 cup apple sauce
• 1 large egg
• 1 cup almond milk
• 2 teaspoons lemon zest
• 1 tablespoon lemon juice
• 2 cups old fashioned oats
• 1/4 teaspoon salt
• 1/2 teaspoon baking powder
• 1/2 cup blueberries
• 1/2 cup blueberries
• 3 tablespoons maple syrup
• 1 teaspoon cornstarch
• 1 tablespoon water

Instructions Lemon Blueberry Baked Oatmeal

1. Preheat oven to 350 degrees Fahrenheit. Lightly spray a 9×6 or 8×8 inch baking dish with cooking spray.
2. In a large bowl mix the maple syrup, coconut oil, applesauce, egg, almond milk, lemon juice and lemon zest.
3. Add the oats, salt and baking powder to the wet ingredients. Stir the blueberries into the oat mixture.
4. Pour the mixture into the prepared baking dish. Place in preheated oven for 40 minutes. Test with a toothpick in the center. Baked oatmeal is finished cooking when the oats have absorbed the liquid and mixture is firm when inserted with a toothpick. Baked oatmeal will be golden brown on top.

Blueberry Syrup

1. Add blueberries and maple syrup to a small saucepan over medium heat. As the blueberries begin to simmer and burst, use a fork to smash the blueberries.
2. Mix cold water and cornstarch in a small bowl, making sure cornstarch is completely dissolved.
3. Add the cornstarch mixture to the blueberries. This will thicken the sauce.
4. Add the sauce to the lemon blueberry baked oatmeal.

13. Instant Pot Spicy Chicken with Quinoa

Instant Pot Spicy Chicken with Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘3’, ‘3 meal prep bowls’]

In just 25 minutes, you can make these instant pot spicy chicken bowls! They’re high protein, flavorful, spicy, and just yummy! A great high protein meal prep to have for lunch.

Ingredients

• 1 cup quinoa
• 1 cup water
• 14 ounces of mild salsa sauce (400g)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tsp olive oil
• 1 lb chicken breasts (cut into 6 pieces (450g))
• 1 tsp cumin
• 1 tsp paprika
• 2 tsp garlic powder
• 2 tsp chilli powder
• 14- ounce can red kidney beans (rinsed & drained)
• fresh parsley (chopped)
• 1 red bell pepper (sliced)
• 1 green bell pepper (sliced)

Instructions

1. Get out the instant pot and add quinoa, water, salsa, salt, black pepper, and olive oil to it. Then, cut chicken breasts into 6 pieces or so and place them on top of everything.
2. Add in cumin, paprika, garlic powder, and chili powder.
3. Cook in the instant pot on high pressure for 8 minutes. Once done, release the pressure quickly using the valve.
4. Divide the chicken with quinoa into the meal prep bowls. Sprinkle with parsley.
5. Add sliced bell peppers and red kidney beans into additional compartments of the meal prep. Keep refrigerated for up to 3 days.

14. Banana Cinnamon Overnight Oats

Banana Cinnamon Overnight Oats (Vegan) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT245M · Yield: [‘2’, ‘2 jars’]

These vegan banana cinnamon overnight oats are made with almond milk and chia seeds for a healthy start to your day. No cooking required! They are such a delicious, convenient breakfast with the perfect amount of sweetness. Add your favorite toppings and enjoy!

Ingredients

• 2 medium bananas (ripe and spotty)
• 1 cup rolled oats (gluten-free if desired)
• 1 cup unsweetened almond milk (or other plant milk)
• 2 tablespoons chia seeds
• 1 teaspoon ground cinnamon
• 1 teaspoon pure vanilla extract

Instructions

1. In a large mixing bowl, use a fork to mash the bananas until a creamy mixture forms. Some banana lumps are okay.
2. Add the oats, almond milk, chia seeds, cinnamon, and vanilla extract to the bowl with the mashed banana.
3. Stir thoroughly until all ingredients are completely combined.
4. Cover the bowl with plastic wrap or aluminum foil and place in the fridge to chill for 4 hours, or overnight.
5. Once chilled, stir the oats again and transfer the mixture to small, individual serving jars.
6. Add desired toppings such as banana slices, cinnamon, peanut butter, nuts, or raisins. Serve and enjoy!

15. Chickpea Curry

Easy Chickpea Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 Servings’]

This easy Chickpea Curry is a great healthy meal prep idea, as well as a quick weeknight dinner recipe! Packed with veggies, this chickpea curry is also gluten free and easily made vegan!

Ingredients

• 1 13.6 ounce can coconut milk (full fat preferred)
• 1 ½ tablespoons Panang curry paste (I used Mae Ploy. Use more or less to taste, see note.)
• 1 tablespoon Brown Sugar
• 1 tablespoon Peanut Butter
• 1 tablespoon fish sauce (Use Vegan Fish sauce or soy sauce to make this vegan)
• 1 15.5 ounce can chickpeas (drained and rinsed)
• 1 onion ( thinly sliced against the grain)
• 1 red bell pepper (thinly sliced)
• 2 cups butternut squash (peeled and diced into 1 inch cubes)
• 2 cups baby spinach

Instructions

1. Heat a large dutch oven over medium-high heat.
2. Add about 1/2 cup of coconut milk. Stir until it is thick and shiny, about 2 minutes.
3. Add the curry paste. Stir until fully mixed and fragrant.
4. Add the rest of the coconut milk, brown sugar, peanut butter and fish sauce.  Stir to combine.  Bring to a simmer.
5. Add the onion, bell pepper, butternut squash and chickpeas.  Stir and cover, reduce heat to medium.  Simmer for 15-20 minutes, until vegetables are tender.
6. Stir in the spinach.  Cook until wilted, 1-2 minutes.
7. Serve over rice if desired.  If the curry turns out spicier than you intended, serving it with some plain yogurt will tone down the spiciness.

16. Honey Garlic Chicken

Honey Garlic Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
4. Afterward, add butter to the pan and garlic. Lower the heat.
5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

17. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

18. Lemon Chicken with Veggies

Lemon Chicken with Veggies Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

These lemon chicken bowls with veggies are super easy to make. On top of that, very delicious, nutritious, full of flavors, and easy to assemble for lunch for work.

Ingredients

• 1 lb chicken breast
• 1/4 cup chicken stock
• 1 tbsp freshly squeezed lemon juice
• 2 tbsp olive oil
• 1 white onion
• 3 cloves garlic
• ½ tsp salt
• ½ tsp black pepper
• 2 sweet potatoes (peeled, diced)
• 2 cups of broccoli
• 2 tbsp extra virgin olive oil
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp garlic powder
• pinch of black pepper
• 3 cups cherry tomatoes
• Dill (chopped)

Instructions

1. Chop the onion in chunky pieces, peel garlic cloves. Add them to a blender, pour in chicken stock, lemon juice, 1 tbsp olive oil, and add in salt with pepper. Blend until one smooth texture.
2. Cut chicken breasts into 1-inch chunks and combine them with the marinade in a large bowl or Ziploc bag. Keep refrigerated for at least 2 hours.
3. Preheat the oven to 425 F (220 C).
4. Mix 1 tbsp olive oil with paprika, salt, ¼ tsp black pepper, and garlic powder. Peel sweet potatoes, dice them into ½ inch cubes, and coat them with the mixture we‘ve just made.
5. Bake them in the oven for 35 minutes. Add in broccoli with 25 minutes to go (10 minutes later). Drizzle broccoli with 1 tbsp of olive oil and add a pinch of black pepper. Let the vegetable bake for another 25 minutes.
6. Meanwhile, heat 1 tbsp of olive oil in a skillet and add in the chicken with marinade. Cook for 13-15 minutes and make sure to stir it the whole time until the chicken is golden brown.
7. Chop cherry tomatoes as well as dill. Cover the tomatoes in dill.
8. Divide lemon chicken and vegetables into 3 food containers equally. Store in the fridge for up to 3 days.

19. Chicken Fajita Meal Prep Bowl

Healthy Chicken Fajita Meal Prep Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘2’, ‘2 meal prep bowls’]

These chicken fajita meal prep bowls are the low carb version of regular chicken fajitas. High in proteins and fats, and great for busy people.

Ingredients

• 4 skinless chicken thighs
• 2 tsp lemon juice
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 large onion
• 2 tbsp olive oil
• 2 cloves of garlic (crushed)
• 4 cups Brussel sprouts (fresh or frozen)
• 2 tsp chilli powder
• 1 tsp paprika
• 1/2 tsp cumin powder
• black pepper and salt

Instructions

1. Mix chili powder, red pepper, cumin, a dash black pepper, and salt, and set aside.
2. Cut chicken thighs into thin strips. Then, add half of the seasoning, garlic, lemon juice and a dash of salt to them.
3. Heat olive oil in a pan and add chicken strips. Cook for 10 minutes or until fully cooked.
4. Now, remove the chicken, add sliced onions and bell peppers, and the rest of the seasoning. Stir fry for 5-minutes.
5. Meanwhile, preheat oven to 390 degrees F (200 degrees C).
6. Place Brussel sprouts in a single layer on the baking sheet, spray with olive oil, season with salt and black pepper. Bake for 20 minutes.

20. Pulled Buffalo Chicken and Rice

Meal Prep Shredded Buffalo Chicken Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT3M · Total: PT203M · Yield: [‘4’, ‘4 servings’]

These easy shredded buffalo chicken bowls with rice and roasted garlic cauliflower make for such a healthy and satisfying meal that you can make in advance and store for a quick and convenient meal. Serve it up as a bowl or take it on the go! The spicy shredded buffalo chicken is cooked in the crockpot and it’s so flavorful, you’ll want to eat it for lunch or dinner everyday! {Gluten-Free & Dairy-Free-Friendly}

Ingredients

• 1 pound skinless boneless chicken breasts
• 1 red pepper, (diced)
• 1/4 cup Frank’s buffalo sauce
• 1 tablespoon lime juice
• 2 tablespoons honey
• 2 tablespoons low-sodium chicken broth
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup dry brown rice
• 1 1/4 cups low-sodium chicken broth
• Squeeze of lime juice
• 1 medium-sized head of cauliflower, (cut into florets (about 6 cups chopped))
• 3 tablespoons olive oil
• 3 garlic cloves, (minced)
• 1/2 teaspoon dried parsley
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Drizzle of reserved buffalo sauce
• Sliced green onion
• Crumbled blue cheese ((or sub in feta or goat cheese if you’re not a fan of blue cheese))

Instructions

1. Start by placing the chicken breasts in your slow cooker along with the diced red pepper.
2. In a small bowl, mix together the ingredients for the buffalo sauce. Set aside a quarter of the sauce.
3. Pour the remaining sauce over the chicken breasts and flip the chicken until it’s coated in sauce.
4. Cook on high for 3-4 hours or on low for 6-8 hours. When it’s all finished cooking, shred the chicken using two forks.
5. Meanwhile, add the rice and chicken broth to a small sauce pan and bring to a boil. Cover and simmer on low heat until cooked (the time will depend on the type of brown rice that you use). Add a squeeze of lime juice to the cooked rice to incorporate more flavour.
6. For the roasted cauliflower, preheat the oven to 425 degrees F.
7. In a large bowl, place the cauliflower florets, olive oil, minced garlic, dried parsley, salt and pepper. Toss until ingredients are evenly distributed and cauliflower is coated lightly in oil.
8. Dump the cauliflower florets on the prepared baking sheet in a single layer.
9. Bake for 25-30 minutes, flipping halfway through. The cauliflower should be lightly golden on the edges.
10. Evenly divide the buffalo chicken, rice and roasted cauliflower between four containers or bowls. Top the chicken with a drizzle of the leftover buffalo sauce, some sliced green onion and crumble of blue cheese, if desired.

21. Mexican Red Bean Quinoa Casserole

Mexican Red Bean Quinoa Casserole Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘3’, ‘3 meal prep bowls’]

When you’re missing Mexican flavors, this red bean quinoa casserole might be just what you need! It’s a vegetarian dish that’s full of flavors. On top of it, it’s budget-friendly yet very nutritious.

Ingredients

• 1 cup quinoa (uncooked)
• 1 can red kidney beans
• 1 large can corn (or 2 small cans)
• 1 can chopped tomatoes
• 2 tsp chili powder
• 1 white onion (diced)
• 1 red bell pepper (diced)
• 1 cup cheddar (shredded)
• 1/2 tsp cumin powder
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1 cup water

Instructions

1. Preheat the oven to 350F (180C).
2. Drain red kidney beans as well as corn, then wash the quinoa. Dice white onion, red bell pepper, and grate your cheddar.
3. Now mix all of the ingredients together. Afterward, oil your pan and spread your mixture into the pan.
4. Bake it in the oven for 30 minutes. Then, turn off the heat and let the casserole sit for another 25 minutes.
5. Afterward, divide the casserole into 3 servings and store it in glass containers. They will last in the fridge for 3-4 days.

22. Baked Herb Chicken Breasts with Couscous

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

• 2 zucchini
• 2 red bell peppers
• 1 yellow bell pepper
• 2 red onions
• 8 cloves garlic (peeled)
• 1 cup couscous
• 1.5 cups vegetable broth
• 1 cup parsley (chopped)
• 2 Tbsp olive oil
• pinch of salt and black pepper
• 4 boneless (skinless chicken breasts (2 lbs))
• 3 Tbsp olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• 1/4 tsp salt
• pinch of pepper

Instructions

1. Couscous with Roasted Vegetables
2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
5. Baked Chicken Breast
6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
9. Final Steps
10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

23. Veggie Brown Rice Stir Fry

Veggie Brown Rice Stir Fry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT50M · Total: PT60M · Yield: [‘4’, ‘4 servings’]

Just because you’re on a budget, doesn’t mean that you need to sacrifice tasty, nutritious meals. This brown rice stir fry makes a perfect-for-meal-prep dinner that’s packed with flavor, veggies, and protein!

Ingredients

• 1 cup brown rice
• 2 cups of vegetable broth
• 1 tablespoon of vegetable oil
• 1 small yellow onion (diced)
• 1 red bell pepper (diced)
• 3 cloves of garlic (minced)
• 1 cup frozen broccoli florets
• 1 (16-ounce) package of extra firm tofu, cut into ½-inch cubes

Instructions

1. Mix together the rice and vegetable broth in a medium pot with a lid. Over high heat, bring to a boil. Cover with the lid and reduce the heat to low. Cook for 40 minutes. Remove from heat and set aside.
2. In a large pan over medium-high heat, heat oil. Add the onion, bell pepper, garlic, broccoli, and tofu, and saute for 4 to 5 minutes, until veggies become tender.
3. Stir in the cooked rice and cook for 5 more minutes.

24. Sweet Potato Casserole with Black Beans, Kale, and Quinoa

Sweet Potato Casserole with Black Beans, Kale and Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘8’, ‘8 servings’]

Enjoy this savory, comforting, vegan sweet potato casserole with black beans, kale, quinoa and roasted garlic sauce. It’s easy to assemble and perfect to make ahead.

Ingredients

• 3 medium-sized sweet potatoes (or 2 large ones)
• 2 tablespoons olive oil (divided)
• salt
• black pepper
• 3 sprigs rosemary
• 1 cup quinoa
• 2 cups water
• 2 cups kale (chopped)
• 2 cups black beans (cooked or canned )
• 1 cup roasted garlic sauce
• 2 slices of sourdough bread (or any gluten free bread)
• 3 tbsp vegan Parmesan (optional)

Instructions Roast sweet potatoes

1. Preheat the oven to 180 ºC or 350 ºF. Peels and dice sweet potatoes and transfer them to a baking tray. Drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper. Put rosemary sprigs on top. Roast for 25 minutes or until golden and cooked through.

Cook quinoa

1. Meanwhile, rinse and drain the quinoa. Put it in a saucepan and add water and 1/2 teaspoon salt. Bring to a boil over medium heat, then cover and simmer for 18 minutes.

Make the breadcrumbs

1. Heat a remaining tablespoon of olive oil in a skillet over medium-high heat. Break bread slices with your fingers into small pieces (you can use a grinder or chopper) and transfer them to the skillet. Add salt and black pepper and fry until golden and crispy, about 4 minutes, stirring occasionally.

Assemble the casserole

1. Transfer roasted sweet potatoes, buckwheat, kale and black beans to a baking dish. Add the roasted garlic dressing. Top with breadcrumbs. Optional: Sprinkle with vegan Parmesan on top for an extra savory flavor. Bake for 10 more minutes. Enjoy!

25. Black-Eyed Peas Curry

Black Eyed Peas Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT405M · Yield: [‘5’]

Nutritious, gluten-free and vegan black-eyed peas curry is a delicious dish that goes well with rice or any Indian flatbread. It is a freezer-friendly dish that makes a comforting midweek meal and a great dish to add to a weekly meal plan.

Ingredients

• 1 cup (or) 195 gms Black Eyed Peas
• 2 Teaspoons Oil
• 1 Bay Leaf
• small piece Cassia/Dalchini
• 2 Cloves
• 1 Teaspoon Cumin
• 140 gms Onion (peeled and finely chopped)
• 1 inch Ginger (peeled and finely chopped)
• 2 cloves Garlic (peeled and finely chopped)
• 160 gms Tomato Puree/Passata
• ½ Teaspoon Turmeric
• 1 Teaspoon Chilli Powder
• ½ Teaspoon Garam Masala
• ½ Teaspoon Coriander Powder
• Salt (as required)
• 18 gms Desiccated Coconut
• Juice from half a lemon
• 3 Cups Water
• handful Fresh Coriander Leaves (chopped)

Instructions

1. Wash the peas in a colander under cold running water to remove dirt.
2. Wash the peas in a colander under cold running water to remove dirt.
3. Soak them in a bowl with 3 cups of water for 6 hours or overnight.  After 6 hours, drain the water and keep peas aside.
4. Gather all the ingredients and keep them on the kitchen platform and prep the vegetables.
5. Plug in an instant pot and press the “sauté” button.
6. Heat the oil in an inner pot, once hot add a bay leaf, cassia, cloves and sauté for a few seconds until aromatic.
7. Add the cumin and sauté for a minute until it turns aromatic.
8. Add the onion, ginger and garlic and cook for 8-10 minutes or until the onion turns soft and translucent.
9. Stir in the tomato puree, turmeric, chilli powder, coriander powder and garam masala. Cook for 3-4 minutes or until raw aroma vanishes.
10. Add drained black-eyed peas, salt, fresh water and stir well. Deglaze the pot well.
11. Press the cancel button.
12. Close the pot with a lid, press the “pressure cook/manual” button, and set the timer to 10 minutes at high pressure.
13. Move the pressure valve to the “seal” position.
14. After the set timer goes off, let the pressure release naturally (NPR) for 10 minutes and then move the pressure valve to the “vent” position. Press the cancel button or switch the instant pot power off.
15. Once the pressure is completely released and the knob next to the pressure valve goes down, take the lid off the pot.
16. Add coriander, lemon juice, desiccated coconut and stir well.
17. Enjoy delicious black-eyed pea curry with rice or chapati.

26. Garlic Shrimp

Garlic Shrimp Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 4 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1/4 cup dry white wine (optional)
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest (optional)
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 2 tablespoons chopped fresh parsley

Instructions

1. 1. Prepare and measure all ingredients: pat the shrimp dry, mince the garlic, rinse and chop parsley, and have the lemon juice and zest ready.
2. 2. In a large skillet, melt the butter with the olive oil over medium heat.
3. 3. Add the minced garlic and cook until fragrant, about 30 to 60 seconds, watching closely to prevent browning.
4. 4. Add the shrimp and season with salt, black pepper, and red pepper flakes. Cook until the shrimp are pink and opaque, about 2–3 minutes per side.
5. 5. If using wine, pour it into the skillet and simmer until reduced by about half, 1–2 minutes.
6. 6. Stir in the lemon juice (and zest if using). Remove from heat and sprinkle with chopped parsley.
7. 7. Serve immediately, with crusty bread or over cooked pasta.

27. Teriyaki Turkey Rice Bowl

Teriyaki Turkey Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘9’, ‘9 servings’]

A Teriyaki Turkey Rice Bowl is an Asian-inspired rice recipe that is full of flavor! Ground turkey, brown rice, carrots, broccoli, and peas, are drizzled with sweet and savory teriyaki sauce. This is a large-batch recipe that will not only feed everyone at dinner but also leave lunch leftovers for the week!

Ingredients

• 1 cup uncooked brown rice (about 3 cups cooked)
• 2 tablespoons oil
• 1/2 cup onion – diced
• 1 tablespoon garlic – minced
• 1 pound ground turkey
• 1 tablespoon ground ginger
• 1 teaspoon sriracha sauce
• 1 cup shredded carrots
• 3 cups broccoli – chopped small
• 1 cup frozen peas – thawed
• 1 tablespoon cornstarch
• 2 tablespoons warm water
• 1/2 cup soy sauce
• 1/2 cup water
• 2 tablespoons rice vinegar
• 2 tablespoons brown sugar
• 1 tablespoon honey
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1 tablespoon sesame seeds

Instructions

1. Cook the brown rice according to package instructions.
2. In a large frying pan or wok, sauté the onions and garlic in the 2 tablespoons of oil for about 5 minutes.  Sauté until they are soft and the onion is translucent.
3. Add the ground turkey to the frying pan and cook until the turkey is cooked through and is no longer pink, about 8-10 minutes.  Season the ground turkey with the 1 tablespoon of ground ginger and 1 teaspoon sriracha sauce.  Carefully drain off any excess liquid that cooked out of the ground turkey if needed.  Return the frying pan to the heat.
4. Add the chopped broccoli, shredded carrot and thawed peas.  Toss them into the turkey, onion and garlic mixture.  Cook for an additional 5 minutes.
5. Add the cooked brown rice to the turkey and vegetable mixture.  Mix until thoroughly combined.  Remove from heat and set aside.
6. Make the teriyaki sauce.  In a small bowl, combine the 1 tablespoon of cornstarch with 2 tablespoons of warm water.  Use a small whisk to stir the cornstarch and water together.  Mix until the cornstarch has dissolved and the cornstarch and water has turned into a thick, white liquid.
7. Add the rest of the teriyaki sauce ingredients to a small saucepan over medium heat – soy sauce, 1/2 cup water, rice vinegar, brown sugar, honey, garlic powder, ground ginger and sesame seeds.  Using a whisk, continuously stir the teriyaki sauce until the sauce has come to a gentle simmer.
8. Once simmering, slowly pour the cornstarch and water mixture into the teriyaki sauce.  Continue whisking the sauce over medium heat until the sauce has thickened and slightly reduced.
9. Remove the teriyaki sauce from the heat and pour the sauce over the turkey, veggie and rice mixture.  Mix until combined.
10. Serve the Teriyaki Turkey, Rice and Veggie bowls in 1-2 cup servings.

28. Breakfast Crunchwrap

Breakfast Crunchwrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT20M · Total: PT50M · Yield: [‘8’, ‘8 servings’]

Breakfast Crunchwrap is made with a flour tortilla, loaded with a layer of creamy melted cheese, fluffy eggs, hash browns and sausage.

Ingredients

• 4 frozen hash brown potato patties
• 1 pound breakfast sausage
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 6 eggs
• 1 tablespoon milk
• salt and pepper (to taste)
• 8 large flour tortillas (or 4 large, 4 street taco size flour tortillas)
• 4 tablespoons nacho cheese
• 2 cups shredded cheddar cheese
• 1 tablespoon oil

Instructions

1. Bake the hash brown patties according to the directions on the package. While the hashbrowns are baking, begin on the sausage.
2. Fry the breakfast sausage in a large skillet at medium high heat. Stir in the garlic powder and onion powder. Break up the pieces as you cook it until there is no pink left.
3. When the sausage is fully cooked remove it from the skillet and drain out all but about 1 Tablespoon of the fat. Turn the heat down to medium.
4. Whisk the eggs in a bowl with the milk. Pour the eggs and milk mixture into the skillet and gently move them with a spatula until they are scrambled to your liking. Add salt and pepper to taste.
5. Next we will assemble the crunchwraps. Place 4 large tortillas on a flat surface. Spread about 1 Tablespoon of nacho cheese in the center of each tortilla. Place 1 hash brown patty on top. Then place about ¼ of the sausage onto each of the hash brown patties. Place about ¼ of the scrambled eggs onto each tortilla. Then put about ½ cup of shredded cheddar on top of each. Leave some space empty all the way around the edges of the tortilla.
6. Warm the large skillet again (or a griddle), adding about 1 Tablespoon of oil
7. Cut about 2 inches all the way around the edges of the 4 remaining tortillas (creating smaller circles) or place on street tacos size tortillas. Set 1of the smaller tortillas on top of the fillings of each large tortilla. Wrap the edges up around the smaller tortilla.
8. Place each of the wraps into the griddle or skillet upside down (with the turned up edges on the bottom, to keep them sealed). Fry on one side until browned, then flip and fry the other side until browned. They will need about 5 minutes per side.

29. Greek Chicken Bowls

Greek Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT10M · Total: PT30M · Yield: [‘6’]

Greek Chicken Bowls. Grilled Greek Lemon Chicken, cucumber, tomatoes, red onion, kalamata olives, feta cheese, and homemade tzatziki sauce all in one bowl. A high-protein and low carb meal! 

Ingredients

• 2 lbs. Chicken Breast
• 1/3 cup Olive Oil
• 1/4 cup Fresh Lemon Juice
• 1 Tablespoon Red Wine Vinegar
• 1/4 cup Greek Yogurt ((optional))
• 2 teaspoons Oregano
• 1 1/2 teaspoons Salt
• 1 teaspoon Pepper
• 1-2 Cucumbers ((peeled and sliced))
• 2 cups Grape Tomatoes
• 1/2 Red Onion ((sliced))
• 3/4 cup Kalamata Olives
• 1 cup Feta Cheese ((crumbled))
• Tzatziki Sauce ((recipe below))
• 1 1/2 cups Greek Yogurt
• 2 Tablespoons Olive Oil
• 1 Tablespoon Lemon Juice
• 1 Tablespoon Red Wine Vinegar
• 1 teaspoon Salt
• 3 Garlic Cloves ((minced or 1/2 teaspoon garlic powder))
• 1 Tablespoon Fresh Dill ((chopped))
• 1 Cucumber ((peeled and grated, squeeze excess liquid with cheesecloth or paper towel))

Instructions

1. Place all marinade ingredients and chicken in large gallon-size Ziploc bag or bowl. Let marinate for at least 30 minutes. 
2. To grill chicken: Preheat grill to medium heat. Brush grill with oil to prevent sticking. Place chicken on the grill. Cook for approximately 5 – 6 minutes per side, depending on the thickness of chicken. The internal temperature of the chicken should reach 165 degrees. Remove chicken from grill and let rest for 5 minutes. Cut into slices. 
3. To saute chicken: heat large skillet over medium-high heat. Cook for 4-5 minutes per side, depending on the thickness of the chicken breast. Let rest for 5 minutes and then cut into slices. 
4. To make tzatziki sauce: stir together yogurt, olive oil, lemon juice, vinegar, salt, dill, and garlic. Stir in grated cucumber and taste for seasonings. Squeeze the cucumber to remove excess water before adding to rest of ingredients.
5. To make Greek yogurt bowls: place sliced chicken, tomatoes, cucumbers, red onion, feta cheese, kalamata olives, and drizzle with tzatziki sauce. 

30. One Pot Vegan Chili

One Pot Vegan Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘8’, ‘8 Servings’]

Flavorful, comforting, and requiring just one pot, this vegan chili makes the perfect comfort food. Plus, it’s easy to make and meal prep – so you can enjoy it throughout the week!

Ingredients

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 2 medium red peppers, diced
• 2 15 oz cans kidney beans
• 1 15 oz can pinto beans
• 2 14 oz cans crushed tomatoes
• 1 – 1 1/2 cups vegetable broth
• 1 tbsp brown sugar
• 2 tbsp tomato paste
• 1 tbsp lime juice
• 2 1/2 tbsp chili powder
• 1 tsp oregano
• 1 1/2 tsp garlic powder
• 2 tsp cumin
• 1 tsp salt
• 1/4 tsp pepper
• 1/4 tsp cayenne or red pepper flakes
• vegan shredded cheese
• green onions
• dairy free sour cream
• fresh cilantro
• tortilla chips
• “meatless” beef

Instructions

1. Drizzle a generous amount of olive oil to a large pot on medium heat. Add in onion, red pepper, and garlic. Sauté for 5-10 minutes or until the onions and peppers have caramelized.
2. Add in the seasonings and stir everything together with a wooden spoon, then add in the tomato paste and brown sugar and stir continuously for 2-3 minutes.
3. Rinse and drain the beans and add them to the pot along with the crushed tomatoes. Add in a cup of vegetable broth (if you want an additional half cup). Mix to combine.
4. Let simmer on low heat for 30 minutes, or until thickened.
5. Add in the lime juice and increase any seasonings to reach your desired flavor.
6. Using an immersion blender, lightly blend a bit of the chili to create a chunky, thicker texture. Or, transfer a cup or two of the chili to a blender and then pour back in.
7. If adding vegan beef, add the beef to the chili and mix in until heated up.
8. Serve warm with your favorite toppings.

31. Stuffed Pepper Meal Prep

Lunch Recipes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large bell peppers, any color, tops cut and seeds removed
• 1 lb (450 g) lean ground turkey
• 1 cup cooked brown rice (about 170 g)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz / 410-425 g) diced tomatoes, with juice
• 1/2 cup tomato sauce
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika (optional)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup shredded cheese (cheddar or mozzarella)
• Fresh parsley or chopped cilantro for garnish (optional)

Instructions

1. 1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. 2. Prepare the peppers by trimming the tops, removing seeds and membranes; if desired, parboil 3–5 minutes to soften, then drain.
3. 3. Cook the filling: heat olive oil in a skillet over medium heat; sauté onion and garlic until translucent, about 2–3 minutes. Add the ground turkey and cook until browned, breaking it up as it cooks, about 4–6 minutes. Stir in the cooked rice, diced tomatoes with juice, tomato sauce, oregano, cumin, paprika, salt, and pepper; simmer 5–7 minutes to blend flavors.
4. 4. Stuff the peppers: spoon filling into each pepper, packing firmly. Place peppers upright in the prepared baking dish and add any remaining filling around them if desired.
5. 5. Bake covered for 25–30 minutes, until peppers are tender. Uncover, sprinkle with shredded cheese, and bake 5–8 minutes more until cheese is melted and edges are slightly browned.
6. 6. Rest 5 minutes. Serve immediately, or portion into meal-prep containers for refrigeration up to 4 days (freeze for longer storage).

32. Vegetable Frittata

Vegetable Frittata is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT50M · Yield: [’36’, ’36 mini frittatas’]

Vegetable Frittata: vegan, gluten-free and protein-rich frittatas made with chickpea flour, assorted vegetables and spices. Perfect energising breakfast or on-the-go snack.

Ingredients

• 2 tablespoon oil
• 1 cup (or) 135 gms (or) ½ courgettes/zucchini (chopped)
• ½ cup (or) 71 gms (or) 1 small green bell pepper/capsicum (chopped)
• ½ cup (or) 66 gms (or) 1 medium size carrot (grated)
• ½ cup (or) 35 gms spinach (chopped)
• 2 cups (or) 300 gms chickpea flour
• 2 cups (or) 500ml water (adjust to get right consistency)
• 1 teaspoon baking powder
• salt
• 1 teaspoon black pepper (adjust to taste)
• 1 teaspoon dried oregano

Instructions

1. In a pan heat 2 tablespoon oil on medium-high heat.
2. Once oil is hot, put 1 cup (or) 135 gms (or) ½ courgettes/zucchini, ½ cup (or) 66 gms (or) 1 medium size carrot, ½ cup (or) 71 gms (or) 1 small green bell pepper/capsicum and saute for 5 minutes until half done.
3. Now mix in ½ cup (or) 35 gms spinach, salt and saute for 5 more minutes until vegetables are well cooked.
4. In a deep bottomed bowl, add 2 cups (or) 300 gms chickpea flour, salt, 1 teaspoon black pepper, 1 teaspoon dried oregano, 1 teaspoon baking powder and mix well.
5. Now mix in cooked vegetables, add 2 cups (or) 500ml water gradually and whisk until you get a lump free batter.
6. Grease the cavities of mini muffin tin with oil. Scoop prepared batter and fill each cavity.
7. Place the muffin tin in pre-heated oven. Bake at 150C for 20 – 25 minutes or until puffed up and light golden brown. Let muffin tin sit for 5 minutes before removing.

33. Spicy Pineapple Chicken

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

34. Burrito Bowls

Meal Prep Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT45M · Yield: [‘4’, ‘4 servings’]

Healthy Meal Prep Burrito Bowls! This recipe is loaded with lean protein from black beans and ground turkey, healthy fats, and whole grains. This flavor-packed recipe will satisfy your fast-food cravings and keep you stocked with fresh meals for 4 days!!

Ingredients

• 3 ½ c water
• 2 c short grain brown rice (uncooked)
• 1 ½ lbs ground turkey
• ½ tbs avocado oil*
• ½ lemon
• salt (to taste)
• 1 tbs chili powder
• 1 tsp dried onion
• 1 tsp garlic powder
• 1 tsp oregano
• 1 tsp cumin
• ½ tsp paprika
• 1 15- oz can black beans (drained and rinsed)
• 1 c frozen grilled corn
• 1 lime
• 1 c cilantro
• 1 c salsa fresca
• guacamole
• avocado
• Greek yogurt (or sour cream)
• cotija cheese
• fresh greens

Instructions METHOD

1. MAKE THE RICE: In a medium-sized pot, bring water and rice to a boil. Turn down to low, cover, and simmer for 45 minutes. Remove from heat, fluff with a fork.
2. COOK THE MEAT: While the rice cooks, preheat a large pan over medium to medium-high heat. Then add avocado oil and meat to the pan, stir often and use a spatula to break it up into smaller bite-sized pieces. Season with spice mixture and the juice of ½ a lemon. Add salt to taste. Will cook quickly, in about 5-7 minutes.
3. PREP THE CORN: Microwave the frozen corn for 2 minutes, or until just thawed through.
4. ASSEMBLE THE BOWLS: Divide rice, beans, meat, and corn between four containers. Add a lime wedge and cilantro to each one. If eating right away, add choice of fresh toppings. If saving some portions for later, pack the chosen fresh toppings separately so that you can heat up all the hot ingredients at one time and add the cold ingredients later.

35. Mediterranean Grain Bowls

Mediterranean Grain Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’, ‘4 bowls’]

Mediterranean grain bowls combine whole grains, vegetables, and fresh, bright, bold Mediterranean flavors for a healthy, delicious meal ready in about 10 minutes! Great for meal prep and work lunches.

Ingredients

• 4 cups cooked brown rice
• 1 can chickpeas (drained)
• 1 cucumber (small to medium)
• 24 olives (or to taste)
• 4 cups spring mix
• 8 tablespoons pine nuts
• 8 tablespoons feta cheese (crumbled)
• ½ cup fresh mint
• ½ cup fresh dill
• ¼ cup olive oil
• 2 tablespoons lemon juice
• 1 clove garlic (small)
• kosher salt (to taste)
• black pepper (to taste)
• ½ teaspoon oregano (dried, optional)

Instructions Dressing

1. Grate or finely mince the garlic and add to a glass jar or bowl. Add the remaining ingredients and shake or whisk to combine.

Bowl

1. Cut your cucumbers into bite-sized wedges. If desired, smash a bit with the base of your knife.
2. Assemble your bowls: add the rice, chickpeas, spring mix, cucumber, olives, feta, pine nuts, and fresh herbs. Drizzle with the dressing and serve.

36. Lemon Dill Quinoa Chickpea Salad

Lemony Quinoa & Chickpea Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M

This salad comes together quickly and easily, with only a bit of chopping, a little stirring, and a handful of ingredients. Having this simple salad in my fridge at a moment’s notice has been a godsend for me lately!

Ingredients

• 1/2 cup uncooked quinoa (rinsed with cold water (about 1 1/2 cups cooked))
• 1 15-ounce can chickpeas (a.k.a. garbanzo beans) (about 1 1/2 cups cooked), drained and rinsed
• About 6 scallions (sliced (about 1/2 cup))
• 1/4 cup chopped fresh dill (1 generous handful)
• 1/4 cup extra virgin olive oil
• 1/4 cup freshly squeezed lemon juice (from about 2 medium lemons)
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt + more to taste

Instructions

1. Cook the quinoa. Rinse quinoa under cold water and drain. Place in a small pot on the stove and add 3/4 cup water. Bring to a boil. Reduce heat to a simmer and cover. Cook about 15 minutes, just until tender and translucent, with the white tail removed from the seed. Remove from heat and pour into a large bowl. Stir and spread a bit to let cool some (but it does not need to cool completely).
2. Add the chickpeas, scallions, and dill. Stir gently to combine.
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and 1/2 teaspoon salt until combined. Pour over the quinoa mixture. Stir to combine.
4. Taste and add more salt if desired. Flavors will develop more after the salad chills.
5. Cover and refrigerate until it’s time to eat. Best flavor is achieved after about 24 hours but it’s still delicious right after mixing! Keeps about 4 days in the fridge.

37. Lemon Orzo Salad with Asparagus and Feta

Lemon Orzo Salad with Asparagus and Feta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT10M · Total: PT20M · Yield: [’12’, ’12 cups’]

Sure to be a crowd-pleaser, this lemon orzo salad with feta and asparagus is delicious and healthy. Even better the next day, this recipe is perfect for make-ahead hosting and meal prep!

Ingredients

• 1 lb orzo
• 1 bunch asparagus
• 1 cup snap peas
• ½ cup red onion
• 1 cup shredded carrot
• 1½ cups Kalamata olives
• 1 15- oz can garbanzo beans (drained and rinsed)
• 1 cup feta cheese
• 3 tbsp chives (minced)
• 1 cup fresh spinach (chopped)
• ½ cup lemon juice
• Zest from one lemon
• ½ cup extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 clove garlic (crushed)
• Salt and black pepper to taste

Instructions

1. Bring a large pot of water to a boil and salt generously. Cook the orzo al dente in the boiling water, according to the package instructions. Immediately remove from heat, strain, and chill with cold water.
2. Roast asparagus, chopped to 1-inch pieces, in the oven at 350° until tender but crunchy (about 10 minutes). Allow to cool.
3. Chop the vegetables to the desired size.
4. In a large mixing bowl, toss the vegetables, chickpeas, feta, and cooled orzo.
5. Prepare dressing by whisking together the ingredients.
6. Toss the salad with the dressing and chill for a couple of hours in the fridge before serving.
7. Store in an airtight container for up to 7 days.

38. Vegan Broccoli Cheddar Egg Cups

Vegan Savory Chickpea Muffins with Broccoli is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT26M · Total: PT36M · Yield: [‘6’, ‘6 servings’]

These vegan Savory Chickpea Muffins with Broccoli are easy to make and are perfect for a wholesome high-protein breakfast or brunch. Start your day right with these vegetable-packed gluten-free chickpea muffins! One serving is 2 chickpea muffins.

Ingredients

• 2 cups chickpea flour ((garbanzo bean flour))
• ½ cup nutritional yeast
• 1 teaspoon baking powder
• ¾ teaspoon Himalayan pink salt
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon sweet paprika (or smoked paprika)
• ½ teaspoon ground turmeric
• ¼ teaspoon kala namak (or Himalayan pink salt)
• 2 cups organic soy milk (or oat milk or cashew milk or almond milk)
• 1 tablespoon grapeseed oil
• 2 ½ cups broccoli florets, cut into bite-size pieces
• ½ yellow onion, diced
• ½ cup shredded peeled carrots

Instructions

1. Preheat the oven to 350℉ and line a 12-cup muffin tin with paper liners.
2. Whisk the chickpea flour, nutritional yeast, baking powder, turmeric, pink salt, garlic powder, onion powder, sweet paprika, ground turmeric, and kala namak in a large bowl. Pour in the soy milk and grapeseed oil and mix until a thick batter forms.
3. Fold the broccoli, diced onion, and shredded carrots into the chickpea batter. Divide the batter evenly among the liners in the muffin tin. Bake for 20 minutes, then reduce the heat to 325℉ and bake for 10 more minutes. Remove the muffin tray from the oven and let sit for 10 minutes.
4. Remove the chickpea muffins from the muffin pan, place on a cooling rack, and let them cool for an hour before serving.

39. Spicy Tuna Bowls

Spicy Tuna Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘2’]

If you love Spicy Tuna Rolls than you will love it in bowl form! These Spicy Tuna Bowls are loaded with white rice, pickled carrots, cucumbers and canned tuna fish tossed in a homemade spicy mayo. They make a great meal prep lunch or easy dinner!

Ingredients

• 1/4 cup mayonnaise
• 1 tbsp sriracha
• 1 tsp sesame oil
• 1 5 ounce can tuna, drained
• 1/2 cup cucumber, sliced
• 1 medium carrot, julienned
• 1/4 cup rice wine vinegar
• 1/4 cup sugar
• 1/4 tsp salt
• 2 cups cooked white rice
• sesame seeds
• eel sauce for drizzling

Instructions Spicy Mayo

1. Add all of the ingredients to a small bowl. Whisk to combine and set aside.

Pickled Carrots

1. Add carrots, rice vinegar, sugar and salt to a small bowl. Toss to combine and set aside.

Spicy Tuna

1. Add spicy mayo to taste to tuna and toss to combine making sure to break up the large chunks of tuna. I like to reserve extra spicy mayo for drizzling on top.

Assemble

1. To assemble divide rice, cucumbers, pickled carrots and spicy tuna between two bowls. Sprinkle with eel sauce and any remaining spicy mayo.

40. Smoothie Freezer Packs

Smoothie Freezer Packs – DIY Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘3’, ‘3 cups’]

Smoothie freezer packs are a game changer for meal prep. They’re quick to make and save tons of time during the week. Just freeze fruit, then blend with your favorite liquid when ready.

Ingredients

• ½ Cup raspberries (fresh)
• ½ Cup blueberries (fresh)
• 1 Cup strawberries (fresh)
• 1 banana (ripe)
• 1 ½ Cup milk (or juice or water)

Instructions

1. Put freezer pack berries and banana in a Ziploc bag, seal and freeze until ready to use.
2. To make the smoothie, dump contents of the berry freezer pack into your blender.
3. Add smoothie liquid and blend until smooth.

41. Chicken-Apple Sausage Breakfast Burritos

Chicken-Apple Sausage Breakfast Burritos (Freezable Make-Ahead!) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT13M · Total: PT28M · Yield: 4

These freezable Breakfast Burritos are a grab-and-go, make-ahead breakfast you’ll actually look forward to eating! So delicious, and full of keep-you-fueled-up nutrition! • Ready in 30 Minutes or Less • Freezable • Make Ahead •

Ingredients

• 2 fully precooked sweet chicken-apple sausage links (about 3 ounces each)
• 1 cup frozen, cubed butternut squash (about 5 ounces of squash; see note)
• 1/2 cup finely chopped sweet onion (about 1/4 of a large onion)
• 1/2 cup finely chopped red pepper
• 4 eggs
• 1/4 teaspoon dried sage
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 4 large, soft, flour tortillas (preferably whole-grain)
• 1 cup shredded, reduced-fat cheddar cheese

Instructions

1. Cut the sausages into 1/4″-thick rounds, and then cut the rounds into quarters. You should have about 1 cup of sausage pieces.
2. The squash should be in roughly 1/2″ cubes. If the brand you buy has larger chunks, allow the squash to thaw just enough so that you can cut it, and then cut it into 1/2″ cubes.
3. Coat a large, nonstick skillet with cooking spray. Over medium heat, cook sausage, butternut squash, onion, and red pepper until onion is beginning to soften, and the sausage and squash are beginning to brown a little (about 7-8 minutes), stirring occasionally.
4. Add eggs to the skillet and sprinkle with sage, salt, and black pepper. Continue cooking, stirring to scramble the eggs, until eggs are done.
5. Lay 1 tortilla on work surface, and sprinkle 1/4 cup of cheese down the center, leaving a large border all around the cheese. Spread 1/4 of the sausage mixture (about a heaping 3/4 cup) on top of the cheese.
6. Fold short ends of the tortilla inward toward the middle, and then fold the long sides of the tortilla inward toward the middle, making a tightly closed burrito.
7. Repeat with the remaining 3 tortillas, dividing the remaining cheese and the remaining sausage mixture evenly among them.
8. Preheat a dry nonstick skillet over medium heat. (We simply wash out the same skillet we used for cooking the sausage mixture). Once the skillet is preheated, add the burritos and cook on the first side until golden brown, about 1 1/2 – 2 minutes. Flip burritos and cook on second side until golden, about another 1 1/2 minutes.
9. Serve immediately (or see freezing instructions in notes).

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.