5 Healthy Meal Prep Recipes

Preheat your oven to 400 degrees and click here to follow the steps for the roasted broccoli. While your broccoli is roasting you will prepare the rest of the food. 

In a large frying pan add 2 tsps of olive oil to the pan. On medium high heat sauté the diced yellow onions until translucent. Or for about 3-5 minutes. 

Add the ground turkey to the pan and add the onion powder, garlic powder, chili powder, cumin, paprika, salt and pepper to the pan. (You will add the cayenne pepper here too if you’re using it) cook until it is all cooked through.

In your meal prep containers divide the meat evenly and place the pan back on the stove on medium heat. 

Add another tsp of olive oil. Throw the strips of bell peppers and red onions in the pan for 5 minutes. Use a sprinkle of each seasoning (except salt) used on your ground turkey to give the vegetables some extra flavor. Or until they’re as crisp and/or tender as you would like them. 

Divide the pepper and red onions evenly into your meal prep bowls. 

Take the roasted broccoli and divide into the meal prep bowls as well. Cover them up and you now have four meals complete!

Preheat your oven to 350 degrees.

Boil some water on the stove and add your whole wheat pasta to the water once it starts boiling. Follow the instructions on the box for the best cooking of your pasta.

Add 2 teaspoons of olive oil to a frying pan and heat over medium high heat.

While your pan heats up you will season the cod with the Italian seasoning, onion powder, garlic powder, salt, pepper and red pepper flakes if you like spicy.

Sear the fish in the pan for a minute or two on both sides just to give it a little brown color. 

Transfer the browned fish to an oven safe baking dish and squeeze/pour 1-2 Tablespoons of fresh lemon juice over the fish. Bake for 20 minutes or until fish is flaky. 

While your fish bakes in the same pan the fish was in add your spinach to the pan and lightly season with salt, pepper, and garlic powder. 

Divide the pasta into the meal prep bowls and pour the suggested serving size of the marinara over the pasta. Top with the suggested serving size of cheese on top. 

Add the baked fish and sautéed spinach to the meal prep bowls and you now have four prepped meals!

Take the tails off and clean your shrimp if it hasn’t been done already. 

In a clean bowl combine the shrimp, lime juice, chili powder, cumin, garlic powder, onion powder, paprika, salt, pepper, and cayenne pepper (if using it). Mix the shrimp up with the ingredients well and let it marinate for an hour in the fridge. 

While the shrimp marinates, slice your bell peppers, onions, and mushrooms. In a frying pan over medium high heat, add 2 tsps of olive oil to the pan and once hot sauté the peppers, onions, and mushrooms for 3-5 minutes. Or until they are as crisp/tender as you would like them to be. 

Divide your bell pepper, onion and mushroom mixture into three meal prep bowls.

In the same frying pan heat another teaspoon of olive oil over medium high heat and sear half of the shrimp in the bowl on both sides until browned or cooked. Flip the shrimp on the other side and do the same. Don’t cook for longer than 5 minutes. (Be careful not to over cook the shrimp) Repeat this for the last half in the bowl. 

Divide the shrimp into three meal prep bowls and you now have three meals prepped!

*When you’re ready to eat your Fajitas use two yellow corn tortillas to eat with your meal. Just pop them in the microwave for 10-15 seconds to soften them before eating*

In a gallon ziplock bag marinate your salmon in the soy sauce, honey, and minced garlic for an hour. 

When your salmon is almost done marinating, pour your quinoa and chicken stock in a medium pot. Add a dash of salt and pepper to the pot. Cook uncovered on high heat until it begins to boil. Then cover with a lid and reduce heat to low. Let cook for 15-20 minutes or until cooked through. 

Preheat your oven to 350 degrees.

On a baking sheet follow these instructions for the asparagus. Click here. Omit the butter and directly drizzle the minced garlic and lemon over the asparagus. 

Put the marinated salmon on a separate baking sheet and bake for 30 minutes (uncovered) or until flaky. 

Separate the quinoa, salmon, and asparagus into 3 meal prep bowls and you have three meals prepped to eat!

Preheat your oven to 350 degrees.

Follow the instructions here for the roasted broccoli. *Adjust the cook time an extra 5-7 minutes since the oven is on a lower degree*

Season the chicken breasts with onion powder, garlic powder, paprika, poultry seasoning, cinnamon, salt, pepper, and cayenne pepper (is using). Make sure the chicken breasts are evenly and generously covered. 

Bake the chicken for 25-30 minutes. (Check on them half way through to be sure they aren’t burning.)

While the chicken bakes, pour your quinoa and chicken stock in a medium pot. Cook uncovered on high heat until it begins to boil. Then cover with a lid and reduce heat to low. Let cook for 15-20 minutes or until cooked through. 

Sauté the diced red onion in a pan on medium heat with 1 tsp of olive oil until translucent. Add the cooked onion and chopped cilantro to the cooked quinoa in the pot. Mix the ingredients together well and season with salt and pepper to your taste. 

Divide your baked chicken, red onion and cilantro quinoa, and roasted broccoli into three meal prep bowls.

Pour the recommended serving size of bbq sauce on top of the chicken and spread on the chicken to evenly coat the top. I recommend the G Hughes BBQ sauce line. Low carbs, sugar and calories! 

You now have three meals prepped!