5 MEAL IDEAS YOU CAN PREP THIS WEEK

1. Hot Honey Chicken Bowls

These are far from a boring chicken meal prep situation, they are the perfect amount of sweet & spicy mixed with a veggie & some rice to soak up all the sauce, perfectly topped off with some crumbled feta cheese!

You'll need:

1 cup of favorite rice (or you can use precooked rice)

Your favorite veggie

1 pound ground chicken

Hot sauce

Honey

Feta cheese

Salt/Pepper/Garlic powder/Onion powder

Start by either pan searing or baking your chicken, whatever you prefer! I season mine drizzle with olive oil, cook and set aside. I then make my rice & my steamed veggies. Assemble in your meal prep containers however you like, slice your chicken into bite size pieces (this is great if you're taking lunch on the go so you don't need to cut) then add your chicken into a large bowl. Drizzle with ½ cup of hot sauce and a few tablespoons of honey and toss until the chicken is fully coated. Add that into your meal prep container with the rice & veggies, top with crumbled feta! 

2. Lazy Lasagna 

I love a one pot recipe because there is less clean up time and minimal effort required for a great meal! 

You'll need: 

1 pound ground beef

½ yellow onion

1 box chickpea pasta or Jovial lasagna noodles

½ cup heavy cream 

1 jar of marinara sauce

1 box chicken broth

Parmesan ¾ cup 

Salt/Pepper/Garlic powder/Onion powder/Italian seasoning 

Pro tip: if you don't already you need to get this meat chopper it helps so much in making meals that require browning meat, definitely a staple in my kitchen. 

Start with a large pot on medium high heat, drizzle with olive oil, add in chopped onions and cook until soft. Add in ground beef and brown until just about cooked with your seasonings. Add in your noodles, jar of marinara and box of broth, cover with a lid and let cook until noodles are soft. Remove the lid and add in your heavy cream and parmesan cheese, stir until combined. I like to reduce my heat at this stage and let it melt together. At this point you're ready to dish into your containers. This is a super cozy meal to have prepped throughout the week and is packed with protein and fiber! 

3. Sheet pan fajitas

Another one pan meal prep, all about saving time & setting up your week!

You'll need:

Bell peppers

Onions

1 pound chicken breast

Taco seasoning

Olive oil

Optional: Rice or tortilla for serving

Pro Tip: If you're focused on non toxic kitchen items you need these baking sheets, super easy to clean, no toxic chemicals & they come with cooling racks!

Preheat the oven to 375. Then start with a large baking sheet and drizzle with olive oil or spray. Chop all of the veggies to your liking and the chicken into small bite sized pieces, equally sized so they cook evenly. Add your peppers, onions and chicken to the baking sheet and sprinkle a whole packet of taco seasoning on top. Toss with your hands or a pair of tongs. Bake at 375 for 25-30 minutes depending on the size of your chicken chunks may be a little more or less. Once done, you can divide into containers with a bed of rice, beans or almond flour tortilla on the side. Sometimes I add cheese, greek yogurt or salsa for extra flavor! 

4. BBQ Turkey Meatballs

A meatball meal prep is a staple in my weekly rotation. I love to make different kinds of meatballs and change the meat, the fillings or the seasonings. They are just a super easy source of protein to reheat throughout the week and add with quick sides. 

You'll need: 

1 pound ground turkey

1 bottle of sugar free bbq sauce 

Breadcrumbs

1 egg

½ yellow onion

Sweet potato

Green beans

Salt/Pepper/Garlic powder/Onion powder

Start by chopping your onion into tiny pieces and add into a large mixing bowl. Dump in your turkey, seasonings, egg and ½ cup of breadcrumbs. Get in there with your hands!! Mix until everything is combined and roll into equal sized balls. Add to a baking sheet with space in between each meatball. I like to add a thin layer of bbq sauce before baking, then place in the oven at 350 for 20-40 minutes depending on the size of your meatballs. (If you're reheating through the week I like to pull them out a few minutes beforehand so they don't get dry when reheating but if you do this DO NOT eat until it is reheated or cooked thoroughly). After baking add the rest of your bbq sauce to each meatball right out of the oven. I pair mine with sweet potato chunks that I air fry with salt and pepper for 25 minutes and some steamed green beans! 

5. BAKED FETA PASTA

Are you seeing a theme? Here's another super easy one pan meal done in minutes with menial effort.

You'll need:

1 container of cherry tomato

1 pound chicken breast

Salt/Pepper/Garlic powder/Onion powder

1 Lemon

1 block of feta

1 box of chick pea pasta

1 box chicken broth 

In a large baking dish add in cherry tomato, seasonings and drizzle with olive oil. Nestle that block of feta right in the middle and empty the entire box of noodles around it as well. Cover with chicken broth just enough to cover the noodles. Cover with a lid or foil and bake at 350 for 30-40 minutes. Once noodles are soft, take the dish out of the oven and carefully mix until the feta has become a cream sauce. Be very careful because the cherry tomatoes can pop and they sizzle! Let cool and divide into your containers for a simple and easy creamy, cheesy lunch!