If you have busy weekdays meal prepping is one of my favorite things to do to stay on track with eating and hitting my protein goals. I also have found it challenging to have healthy + readily available options or my 3 year old – so prepping a few things for him has been a game changer! I usually cook dinner each night or we have leftover from the night before so breakfast and lunch are usually the problem for me. When I have something ready that I can grab quick and just heat up it makes things a lot easier.
I have meal prepped for years but just recently started again and it really has helped my weeks run more smoothly. I start by planning a few meals + fruits + veggies to have each week. This week I washed and dried some berries and cherries and had a bunch of cucumbers from my garden so I pickled those to have as a quick snack. I try really hard to stick with seasonal fruits and veggies this doesn’t always work but I do try my best since they are usually on sale and locally grown. This week I made:
Egg Bites
Pizza Roll ups
Marinated Chicken – marinate in a lemon Vinaigrette dressing for 24 hours
Protein Pancake Muffins
Quick Pickles
Washed Berries and Cherries (wash with tbsp baking soda + splash white vinegar and the rest water)
Iced Green Tea (steep 6-8 teabags in hot water for 15-20 mins and refrigerate)
Chicken & Spinach Baked Meatballs
Egg Bites Recipe
Ingredients:
- 10 eggs
- 1 cup cottage cheese
- 1/2 cup shredded Gruyère or cheddar cheese
- 2 Tbsp cornstarch
- salt and pepper to taste
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 6 slices cooked bacon, crumbled into pieces
- oil spray (I like choosen foods avocado spray)
Directions:
1. Preheat oven to 325 degrees F.
2. While preheating, put an oven safe dish filled with water into the bottom rack of the oven and allow it to get hot.
3. Blend together all ingredients in a blender (except for the bacon) and Grease a muffin tin with oil spray.
4. Pour the egg mixture into the muffin tray.
5. Put the muffin tin in the middle rack, above the hot water and bake for 25-28 minutes
Pizza Roll Ups
Ingredients
- 1 sheet puff pastry
- Garlic salt
- Italian seasoning, to taste
- 1- 1 1/2 cups shredded Mozzarella cheese
- Mini Pepperonis (as many as you like)
- Marinara sauce
Directions
- Preheat oven to 425°F and roll out puff pastry.
- Add a thin layer of sauce, the Mozzarella and pepperoni, spreading it within ½ inch of the edges of the crust and top with the Italian seasoning and garlic salt. Carefully roll the dough (almost like a cinnamon roll)
- Using a serrated knife slice each roll into 1-inch sections.
- Place pizza rolls into the holes of a cupcake tray (this will help them stay together) and bake for 10-12 mins or until golden brown.
Protein Pancake Mini Muffins
Ingredients
- 1 1/4 cups protein pancake mix (I used Kodiak Cakes mix)
- 1/4 cup milk
- 2 tbsp maple syrup
- 1/2 cup cottage cheese
- desired toppings (mini chocolate chips, sprinkles, fruit, etc..)
Directions
- Preheat the oven to 350°F. Lightly spray a mini muffin pan with cooking spray and set aside.
- In a medium bowl, mix together all the ingredients except the toppings.
- Divide evenly into 20 cavities in the prepared muffin pan and top with desired toppings
- Bake in the preheated oven for 7-8 minutes
Quick Pickles
Ingredients
- 3 small cucumbers
- equal parts water and white vinegar
- 1 peppercorns
- 1 tsp salt
- 1 tsp red pepper flakes (if you like it hot)
- Add all of the ingredients to a mason jar. Mix together well and store in the fridge for 24 hours before eating.
Chicken and Spinach Meatballs
Ingredients
- 1lb. ground chicken
- 1 egg
- ⅔ cup breadcrumbs
- ¼ cup parmesan cheese
- 1 small package frozen spinach (thawed and drained)
- 2 garlic cloves minced
- 2 teaspoons dried parsley
- 1 teaspoon Italian seasoning
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon red pepper flakes
- ¼ teaspoon black pepper
Directions
- Preheat oven to 425 degrees and line a baking sheet with parchment paper.
- Add all of the ingredients to a large bowl and mix well. Roll into meatballs and place them on the baking sheet.
- Bake for 16-20 minutes or until the bottoms start to brown. Store in an air tight container.
