When you have an overwhelming or crammed schedule, often the last thing on your mind is when you are going to prepare meals. As a response, many people have begun meal prepping to insure sure they and/or their families have something for lunch. However, lunch is one of the most taken care of meals of the day. When you are on a time crunch the most hectic meal is actually dinner! With these fifteen meal prep recipes, you will be saving money because you will no longer be eating out every other night as well as saving yourself from the added stress of hastily preparing dinner for you and/or your family. Check it out!
1. Mango Chicken Meal Prep Bowls
Perfect for lunch or dinner, this meal prep recipes makes four servings. It is healthy and delicious and your family will absolutely love it. This Mexican-inspired dish oozes summer vibes. It has a refreshing taste with every bite. The ingredients you will need to prepare this dish are as follows.
4 Chicken Breasts (Sliced in Half Lengthwise)
2 cups Jasmine Rice (Or Cooked Basmati)
1 Avocado (Sliced)
¼ cup Sweetened Coconut (Shredded)
Extra Cilantro (For Garnish)
2 tablespoons Olive Oil
2 tablespoons Lime Juice
1 tablespoon Honey
1 tablespoon Sriracha
2 cloves Garlic (Minced)
1 teaspoon salt
1 cups Corn
½ can Black Beans (Drained)
½ Red Pepper (Diced)
1 Small Red Onion (Diced)
1 tablespoon Lime Juice
¼ cup Cilantro (Chopped)
¾ teaspoon Salt
Cook the rice and preheat your BBQ. Blend the ingredients for the mango marinade together, then divide marinade into two separate bowls. Marinate chicken cutlets in the one bowl of marinade for 10 min while leaving the other bowl untouched (do not get this near the raw chicken!) Meanwhile, mix together ingredients for corn salsa. Grill chicken for 5 min per side, then add to meal prep bowls over rice, topping with corn salsa and adding extra mango sauce and coconut. Enjoy!
2. Philly Cheesesteak
This meal prep comes together quickly on the stovetop and can be made even more hands-off if you cook your rice in a rice cooker or instant pot, while the Philly cheesesteak part cooks on the stove! This is a meal that my own mother loves, and being able to serve it to the family as a surprise is the best feeling. This meal serves four and the ingredients are the same as a traditional Philly.
1 lb. lean ground beef
1 medium green pepper, diced
1 small onion, sliced
2 cups sliced mushrooms
2 teaspoons Worcestershire
1/4 cup beef broth
1 cup shredded Colby jack cheese (or traditional provolone!)
1 cup cooked basmati rice
In a pan, on medium heat, sauté the beef until halfway cooked. Add the green pepper, onion, and mushrooms to the pan. Let simmer until beef cooked throughout. Drain excess fat if needed. Add the Worcestershire and beef broth to the pan. Allow to simmer for 2-3 minutes until the broth is mostly absorbed. Add the cheese to the mixture and remove from heat. Residual heat will make the cheese all melty. Divide the Philly cheesesteak mixture into 3-4 meal prep containers (depending on preferred portions) and add 1/2 cup cooked rice (or cauliflower rice) to each container. Allow to cool, then refrigerate for up to 4 days.
3. Korean Beef Brisket
The Korean beef brisket meal prep bowl with rice, kimchi, and a delicious chili sauce for a good spicy kick is sure to be a crowd-pleaser for dinner. Note that since brisket is a tough meat to cook, you should try using a pressure cooker if that is available to you. This Korean Cuisine meal prep dish will serve six to eight people.
4 to 5 pounds beef brisket, cut into 3 or 4 pieces
1 tbsp. sweet paprika
½ tsp red chili flakes
2½ tsp kosher salt, plus more to taste
½ tsp freshly ground black pepper
1 to 3 tbsp. peanut oil, as needed
1 large onion, diced
4 garlic cloves, minced
1 tbsp. grated peeled fresh ginger
1 cup water
¼ cup Gochujang (Korean chili paste)
2 tbsp. ketchup
2 tbsp. soy sauce
2 tsp Asian fish sauce
1 tsp toasted sesame oil
Slow Cooker Instructions:
Cut the beef into 6 to 8 pieces instead of 3 or 4 pieces. Season and brown on all sides as in steps 1-2. Place the meat in the pot and cover with the sautéed onion mixture from step 3. Cook on high for 7 to 9 hours or low for 10 to 12 hours.
Rub the beef pieces with the chili flakes, paprika, salt and pepper on all sides.
Set the electric pressure cooker to sauté (or use a large skillet).
Add a tablespoon of the oil, let it heat up for a few seconds, and then add the beef and sear until it’s browned all over, about 2 minutes per side, adding more oil as needed.
Transfer the beef to a plate and repeat with the remaining pieces.
Add the onion, garlic and ginger sauté until golden, 3 to 5 minutes.
Add the water, Gochujang, ketchup, soy sauce, fish sauce and sesame oil.
Scrape the mixture into the pressure cooker if you have used a skillet.
Return all meat to the cooker. Cover and cook on high pressure for 90 minutes.
Let the pressure release naturally for 20 minutes, and then release the remaining pressure manually.
Transfer the beef to a plate or a rimmed cutting board and tent with foil to keep warm.
Set the pressure cooker to sauté and simmer the sauce for 15 to 20 minutes or until reduced by half.
Use a fat separator to skim off the fat, or let the sauce settle and spoon the fat off the top.
Serve the sauce alongside the beef with kimchi and rice.
4. Grilled Chicken Parmesan
This yummy cheesy-chicken mix is the perfect quick and easy meal prep meal. With this recipe, you can either grill the chicken as you go or grill it ahead of time. When trying to work within a busy schedule, I suggest grilling the chicken beforehand. That way when you do go to make up this meal prep, you will actually have the most time-consuming part done. This meal will serve up to four people.
1½ pounds boneless, skinless chicken breasts
½ cup Italian salad dressing
1½ cups marinara sauce
1 cup mozzarella cheese, shredded
¼ cup Parmesan cheese, grated
¼ cup Panko bread crumbs, optional
Add chicken and Italian dressing to resealable plastic bag. Marinate in refrigerator for at least one hour. Grill chicken over medium-high heat, until cooked through, about 6-8 minutes per side depending on the thickness of your chicken breast. Meanwhile, preheat over to 450. Once chicken has finished cooking, slice and layer in baking dish. Top with cheese and breadcrumbs. Bake until cheese has melted and browned, about 5 minutes. Serve immediately alongside your favorite green vegetable or whole wheat pasta.
5. Honey-Sriracha Glazed Meatballs
This recipe for honey-sriracha glazed meatballs makes a whopping eight servings or around 40 meatballs, so if you were cooking for one, then you would have meals sorted for weeks. Meatballs are notoriously easy to make, and they freeze well; Making them excellent for meal prep. The glaze used on these meatballs is the perfect combination of sweet and spicy, and could even be served with a variety of accompaniments including rice, quinoa, and spiralized vegetable noodles.
For the meatballs:
2 lb. lean ground turkey
1 cup whole-wheat panko breadcrumbs
¼ cup green onions, chopped
½ tsp. garlic powder
½ tsp. salt
½ tsp. black pepper
For the sauce:
¼ cup Sriracha
3 Tbsp. reduced-sodium soy sauce
3 Tbsp. rice vinegar
3 Tbsp. honey
1 Tbsp. grated fresh ginger
3 cloves garlic, minced
½ tsp. toasted sesame oil
Preheat oven to 375 degrees F. In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1½-inch balls (you’ll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray. Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs. Serve immediately over brown rice and top with green onions and a few sesame seeds. Or you can freeze chill them for up to four days.
6. Garlic Parmesan Kale Pasta
The garlic marinated chicken in this recipe is simply divine. Additionally, I am not a fan of raw cherry tomatoes, never have been, but the process of blistering them like in this recipe brings out a sweetness while intensifying the tomato flavor and I can’t get enough.
1/4 cup olive oil
1/4 cup lemon juice
3 cloves garlic, minced
1/2 Tbsp. dried oregano
1/2 tsp salt
Freshly cracked pepper
1.5 lbs. boneless skinless chicken breasts
Add the olive oil, lemon juice, garlic, oregano, salt, and pepper to a large Ziploc bag, or a large shallow dish. Close the bag and massage to combine the ingredients, or stir the ingredients in the dish until combined. Filet each chicken breast into two thinner pieces. Place the pieces in the bag or dish, making sure the chicken pieces are completely covered in marinade. Marinate the chicken for 30 minutes up to 8 hours, turning occasionally to maximize the chicken’s contact with the marinade.
When ready to cook, heat a large skillet over medium flame. Transfer the chicken from the marinade to the hot skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side, depending on the size of the pieces). I cooked two pieces at a time to avoid overcrowding the skillet, which can cause juices to pool and prevents browning. Discard the excess marinade.
Transfer the cooked chicken from the skillet to a cutting board and let rest for five minutes before slicing and serving.
7. Caribbean Jerk Shrimp with Cauliflower Rice
Even looking at a picture of this Caribbean jerk shrimp with cauliflower rice is making my mouth water. The marinated shrimp is delicious, and serving them with cauliflower rice is a way of making the dish both healthy and a little bit different. If you would prefer to substitute the shrimp for chicken, it would be equally delicious.
10 oz. large shrimp, peeled and deveined
2 Tbsps. olive oil
2 Tbsps. red wine vinegar
2 Tbsp. fresh-squeezed orange juice
1 Tbsp. brown sugar, packed
1 Tbsp. reduced-sodium soy sauce (green top)
2 Tbsps. green onions, chopped
1 Tbsp. jalapeño, seeded and finely chopped
Lime wedges, if desired
For the Jerk Seasoning:
½ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. dried thyme
½ tsp. paprika
⅛ tsp. allspice
⅛ tsp. nutmeg
¼ tsp. cayenne pepper
⅛ tsp. sea salt
For the Cauliflower Rice:
1 Tbsp. olive oil
1 green bell pepper, chopped
1 jalapeño, seeded and finely chopped
1 cup fresh pineapple, chopped
4 cups cauliflower rice
1 tsp. garlic powder
¼ tsp. sea salt
¼ tsp. pepper
⅛ tsp. cinnamon
¼ cup fresh-squeezed orange juice
1 (15 oz.) can no-salt-added red kidney beans
2 Tbsp. cilantro, chopped
To make the marinade, in a medium bowl whisk together olive oil, red wine vinegar, orange juice, brown sugar, soy sauce, green onions, jalapeño and jerk seasoning. Add shrimp to the bowl and allow them to marinate for about 30 minutes. To make the cauliflower rice, heat a large skillet over medium heat and drizzle in olive oil. Add bell pepper, jalapeño and pineapple and sauté until tender, about 3 to 5 minutes. Then add cauliflower rice and stir in garlic powder, salt/pepper, cinnamon, orange juice. Cook for about 5 minutes then add the kidney beans, cooking an additional 2 minutes. Remove from heat and mix in chopped cilantro. Thread shrimp onto soaked wooden skewers (reserving the marinade) and grill, covered, over medium heat for about 4 to 6 minutes until shrimp are opaque and cooked through, turning once. In a small bowl, bring the reserved marinade to a boil over medium-high heat. Reduce heat and simmer, uncovered, for about 10 minutes. Brush glaze over top of the grilled shrimp skewers and serve over cauliflower rice with lime wedges. Enjoy!
*Note: if using wooden skewers for the shrimp make sure they soak in water for about 30 minutes as well.
8. Spiralized Pad Thai Chicken
These spiralized pad Thai chicken meal prep bowls are a healthier, low carb version of Thai takeout. With spiralized zucchini, matchstick carrots, red cabbage, and an easy Pad Thai sauce. Everyone at your dinner table is sure to love this classic Asian cuisine.
1 tbsp. olive or coconut oil
1 small yellow onion, diced
4 chicken breasts
4 zucchinis, spiralized or cut into matchsticks
1 package Carrot matchsticks
1/2 red cabbage, thinly chopped
2-3 scallions, sliced
1/4 cup chopped peanuts
1/3 cup finely chopped cilantro
Pad Thai Sauce:
1/4 cup tamarind paste
1 tbsp. low-sodium soy sauce or tamari
1 tbsp. peanut butter
2 cloves garlic minced
2 tsp fish sauce
2 tsp lime juice
Whisk ingredients for Pad Thai sauce together in a medium-sized glass bowl. Heat olive oil on med-high heat. Add onions, sautéing for 2-3 min until softened. Add chicken and 3/4 of the Pad Thai Sauce, stirring to combine and cooking for 8-10 min until chicken is fully cooked.
Remove from heat and add zucchini noodles, sautéing for 30 seconds with remaining Pad Thai sauce. Remove from heat immediately and add to glass meal prep bowls. Add chicken, carrots and red cabbage to each bowl, garnishing with scallions, peanuts and cilantro. Refrigerate up to 4-5 days and take for work!
9. Creamy Sausage Pasta
This recipe combines all the ingredients, including the raw pasta and water in together.
The sausage in this Creamy Sausage Pasta adds a meatiness which I am glad of, as I find that I have to eat a far bigger portion of meatless pasta dishes before I am full up. This is a simple yet tasty weeknight meal and one that I would always be happy to have on hand.
1 tsp. 100% Coconut Oil
1 leek (finely sliced)
2 cloves garlic (chopped)
8 reduced-fat pork sausages (sliced)
1 tin chopped tomatoes
240g whole meal penne pasta
1 tsp. dried chili flakes
Salt & pepper to taste
Handful fresh basil leaves
Add the coconut oil to a large, non-stick pan on a medium to high heat. Add the sliced leek into the pan and fry for 3-4 minutes, stirring occasionally. Add the garlic and pan fry for a further 2 minutes, then add the sliced sausages and fry for 6-10 minutes, stirring occasionally, until they are brown on all sides. Add the chili flakes and season with salt and pepper to taste. Next, the tin of tomatoes and stir to combine. Let bubble for a few minutes and then add the quark, mixing through thoroughly to get a rich, creamy sauce. Add the cooked pasta to the pan and mix in with the sauce so that it’s all combined. After a few minutes, take the pasta off the heat and portion up into containers, garnishing with fresh basil leaves.
10. Butter Chicken with Rice and Garlic Naan
Butter chicken is the perfect curry to be loved by everyone. It’s creamy in texture, not overly spicy, and still contains a mix of all the delicious Indian spices you want in a classic curry. This butter chicken with rice and garlic naan is perfect for meal prep as its instructions are simple to follow and the ingredients are limited to the essentials.
2 tablespoons oil
1 medium onion diced
1 teaspoon fresh ginger finely minced or grated (or use paste)
2-3 cloves garlic finely minced or crushed
1½ lbs (about 2-3 boneless, skinless chicken breasts) cut into ¾-inch chunks
1 can 6 oz. tomato paste (or 8-10 oz can of tomato sauce)
1 tablespoon garam masala
1 teaspoon chili powder or paprika, adjust to taste
1 teaspoon Fenugreek I use powder, but seeds or mustard seeds can be used too, optional*
1 teaspoon cumin
1 tsp salt
1/4 tsp black pepper
1 cup heavy cream sub for half & half or yogurt for low fat
For the rice:
1 cup basmati rice or jasmine
1 3/4 cups water
Large pinch salt
For the garlic naan:
small Pizza dough
4 cloves minced garlic
1/4 cup minced cilantro optional
2 tablespoon melted butter
To cook butter chicken: Heat a large skillet or medium saucepan over medium-high heat. Add the oil and onions and cook onions down until lightly golden, about 3-4 minutes. Add ginger and garlic and let cook for 30 seconds, stirring so it doesn’t burn. Add the chicken, tomato paste, and spices. Cook for 5-6 minutes or until everything is cooked through. Add the heavy cream and simmer for 8-10 minutes stirring occasionally.
To make naan: Combine the garlic, butter, cilantro, and butter in a small bowl. Set aside. Divide pizza dough into 8 equal portions. Roll the dough into a small circle using a rolling pin. Heat up a skillet (cast-iron preferred) over high heat and lightly grease the surface with some oil to avoid the dough from sticking to the skillet. Place the dough in the skillet. When it puffs up and bubbles and burnt spots appear, flip it over and spread with the garlic butter mixture. Cook until done. Repeat the same until all dough is done.
To cook rice: Wash rice until it runs clear then rinse. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover, and simmer for 15 minutes. Turn off heat and let stand for 5 minutes.
To Assemble: Measure 1 cup of cooked rice into each meal prep container. Pour about 1 cup of the butter chicken on the rice. Wrap a naan with foil or plastic wrap. To heat, microwave containers for 2 minutes or until steamy. Microwave naan for just 20 seconds.
11. Lemon Roasted Salmon with Sweet Potatoes and Broccolini
This lemon roasted salmon with sweet potatoes and broccolini is perfectly portioned and ready to eat so there’s none of that middle stuff where you must think, linger at the refrigerator, open the pantry, and decide potato chips are the acceptable alternative. By making and eating regular meals like sweet potatoes with lemon roasted salmon, we keep ourselves nourished, healthy, and stress-free in the food department. But that doesn’t mean we won’t play it a little fast and loose on the weekends or enjoy chocolate chip cookies that are fresh out of the oven.
2 medium sweet potatoes, cubed
sea salt + fresh black pepper
½ teaspoon cumin powder
a few tablespoons of olive oil
4 cups of broccolini (or broccoli florets)
12 ounces of wild-caught salmon filets
1 tablespoon butter
2 tablespoons lemon juice
¼ teaspoon garlic powder
⅛ teaspoon red pepper flakes and/or fresh thyme (optional)
Preheat the oven to 425ºF. Arrange the diced sweet potatoes on one sheet pan and the broccolini on another sheet pan. Drizzle both with olive oil. Top the sweet potatoes with salt, pepper, and cumin, toss to combine. Toss the broccolini with the salt and pepper. Bake the sweet potatoes for 15 minutes, set broccolini aside. While the sweet potatoes are baking, prepare the salmon. In a small bowl, combine the butter, lemon juice, garlic powder, pepper flakes, thyme, salt, and pepper. Heat in the microwave for 15 seconds or until the butter melts. Line a small baking sheet with foil, spray with cooking spray. Place the salmon filets on top. Drizzle with the prepared lemon sauce.
When the timer on the potatoes goes off, remove and toss. Place back in the oven along with the broccolini and salmon for 12-15 minutes. Check on the salmon and broccolini around the 8-minute mark. I like my broccolini extra crunchy so I only cooked it until it was bright green. Salmon is done when firm to the touch. Baking time will vary depending on the thickness of the filet. Divide the veggies and salmon into containers and allow to cool slightly before refrigerating.
Notes: veggies – You don’t have to feel limited to using broccolini here. Use whatever veggies you like. Baking time will vary so just keep an eye on it till it’s done to preference.
12. Thai Coconut Quinoa
A Thai Coconut Quinoa Bowl recipe that’s a vegetarian’s delight! It’s made with roasted veggies, a delicious slaw, homemade coconut quinoa, and a yummy peanut sauce. This veggie-packed meal has been a Fit Foodie favorite for years, and we’ve reinvented the photos and tweaked the recipe ever-so-slightly so that you’ll love it even more! This is one of the best healthy yet delicious meal prep recipes you will find.
1 cup uncooked quinoa
1 15-oz. can full-fat coconut milk
1/2 cup water
1 tablespoon maple syrup
Roasted Sweet Potatoes:
2 large sweet potatoes, cut into bite-sized cubes
2 tablespoons olive oil
1 tablespoon minced garlic
1/8 teaspoon salt
1/8 teaspoon ground pepper
1 teaspoon black sesame seeds
Purple Cabbage Slaw:
1 cup purple cabbage, sliced
1 cup shelled edamame
1 large red pepper, sliced
1 large carrot, cut into thin sticks
1 tablespoon olive oil
1 tablespoon apple cider vinegar
1 tablespoon fresh lime juice
1 teaspoon soy sauce
1 teaspoon freshly grated ginger
1/8 teaspoon salt
2.5 tablespoons all-natural peanut butter
2.5 tablespoons water
1 teaspoon soy sauce
1 teaspoon maple syrup
1/4 cup fresh cilantro, chopped
1/4 cup chopped peanuts
squeeze of lime juice
Black sesame seeds, to toasted
For the Roasted Sweet Potatoes:
Preheat oven to 400ºF. Then, place diced sweet potatoes on a large baking sheet and drizzle with olive oil. Toss to fully coat. Then, season with minced garlic, salt, pepper, and black sesame seeds. Toss to combine. Roast sweet potatoes at 400ºF for 25-30 minutes.
For the Purple Cabbage Slaw:
Place purple cabbage, edamame, carrot, and red pepper in a bowl. Set aside.
Make the dressing by whisking together olive oil, apple cider vinegar, lime juice, soy sauce, maple syrup, grated ginger, and salt. Then, toss veggies in dressing. Set aside.
To make the peanut sauce, place all ingredients into a medium bowl or jar and mix together to combine.
Evenly distribute the coconut quinoa, sweet potatoes, and coleslaw into four bowls or meal prep containers. Drizzle with peanut sauce if eating immediately and top with cilantro, chopped peanuts, a lime wedge, and more black sesame seeds.
13. Jalapeño-Popper Stuffed Chicken
If you love spicy foods then this is one recipe you are sure to enjoy. Melty cheese, spicy jalapeños, and delicious chicken, what more could you want! By wrapping these tightly so that none of the fillings spills out, you could easily keep them refrigerated or frozen up until you’re ready to enjoy. Additionally, jalapeño is a very strong flavor so I would recommend keeping the accompaniments simple like potatoes or greens. This is the perfect meal prep recipe for those who enjoy a little kick to their food.
¼ cup finely chopped pickled jalapeños
¼ cup Monterey Jack cheese
2 tablespoons reduced-fat cream cheese, softened
1 large egg
¼ cup cornmeal
2 (8 ounces) boneless skinless chicken breasts, trimmed
¼ teaspoon salt
¼ teaspoon ground pepper
1 tablespoon extra-virgin olive oil
Preheat oven to 425 degrees F. Combine jalapeños, cheese, and cream cheese in a small bowl. Lightly beat the egg in a shallow dish. Place cornmeal in a separate shallow dish. Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the opposite side. Place half the filling in the center and press the edges firmly together. Sprinkle both sides with salt and pepper. Coat the chicken in the egg, then dredge in the cornmeal. Heat oil in a large ovenproof skillet over medium-high heat; add the chicken and cook until lightly browned on one side, about 3 minutes. Turn the chicken over and place the skillet in the oven. Roast until an instant-read thermometer registers 165 degrees F, 10 to 15 minutes.
14. Seared Tuna and Sweet Potato
Tuna steaks are delicate and your knife will cut through them like butter when cooked right. In this seared tuna and sweet potato recipe, the flavors have been kept simple to showcase the real flavor of the tuna. The sweet potatoes are lightly seasoned and pink peppercorns will give the tuna both a pop of color and a slightly peppery taste. This meal prep recipe is simple and perfect for when you are on the go!
For the tuna steaks:
4 x 150g tuna steaks
1 tsp. coarse sea salt
1 tbsp. 100% Coconut Oil (melted)
2 tbsp. pink peppercorns
For the sweet potatoes:
4 large sweet potatoes
1 tbsp. plain flour
1/2 tsp. salt
1/2 tsp. pepper
1/2 tbsp. 100% Coconut Oil (melted)
First, preheat your oven to 200°C. Then, prepare the sweet potatoes. Scrub clean each potato and prick all over with a fork. Place onto a microwavable plate and microwave on high for 4-5 minutes, then remove from the microwave and allow to cool for a minute or two. Once cool enough to touch, cut the sweet potatoes into wedges. Sprinkle the flour, salt, pepper, and melted coconut oil over the wedges and shake them about a little to coat them (this will make them super-crispy). Pop them onto a baking tray and bake at 200°C for 15-20 minutes. When the sweet potato fries are nearly ready, it’s time to cook your tuna steaks. Coat each steak with melted coconut oil on both sides, then sprinkle with salt, and place in a large frying or griddle pan that’s already been over the heat for a minute or so. Fry the tuna steaks on each side for about 1-2 minutes if you prefer seared tuna, or 3-4 minutes on each side if you prefer it cooked through. Prepare your meal prep boxes with a bed of salad or spinach leaves, then divide up the sweet potato wedges and finally add a tuna steak. Sprinkle the steak with crushed pink peppercorns and serve with a lemon wedge. Store in airtight containers in the refrigerator for up to 3 days. When ready to eat, remove the lid and place it loosely back on top, leaving a little gap. Microwave on high for 3 ½ minutes or until piping hot. Allow to stand for 1 minute before eating.
15. Chicken Butternut Squash Pasta
This chicken butternut squash pasta is an absolutely delicious dish. Not only does it add protein in the form of chicken, but also a vegetable element with the butternut squash. The texture of butternut squash is one that will keep well even when refrigerated, making this the perfect meal prep pasta.
1 lb. ground chicken
1/3 cup walnuts, roughly chopped
2 tablespoons balsamic vinegar
2 1/2 cups butternut squash, cubed into 1/2″ cubes
3 tablespoons olive oil, divided
4 oz. goat cheese
3 cups whole wheat pasta
1 teaspoon garlic, minced
1/8 teaspoon black pepper
1/8 teaspoon sea salt
1/4 teaspoon nutmeg
5 large fresh basil leaves, chiffonade
Preheat oven to 400ºF. On a sheet pan, toss together butternut squash, 2 tablespoons olive oil, sea salt, and pepper. Bake for 30 minutes, stirring once, or until butternut squash is soft. Meanwhile, you’re gonna want to get your pasta going. Boil some water and cook pasta according to package directions. Strain pasta through a colander and set aside. Add 1 tablespoon olive oil to a skillet over medium heat. Once hot, add in garlic and cook, stirring frequently until garlic is toasted, about 1 minute. Add in ground chicken and cook, again stirring frequently, until chicken is cooked. Add in walnuts, balsamic and nutmeg and reduce heat to low, allowing balsamic to reduce for a couple minutes. Then divide pasta among 4 containers (if taking for lunches for the week) or 4 plates (if eating right away). Then top with the ground chicken mixture, roasted butternut squash, goat cheese, and basil. Eat warm! Om nom nom.