♥ Favorite Meal Prep Recipes ♥

Wellness_Whit
Wellness_Whit Posts: 38 Member
edited November 29 in Food and Nutrition
I am working hard to do more meal prepping for my work days. 1. For health benefits. 2. To save money and not eat out so much. 3. Being better prepared helps me keep track of my calories, nutrition, etc... What are some of your favorite meal prep recipes?

Replies

  • kami3006
    kami3006 Posts: 4,979 Member
    I'm not a big meal prepper but I do make a batch of burritos (beef, beans, cheese; whatever I feel like) so I can control the calories and they freeze and reheat well.

    I also make a batch of sausage and egg biscuits regularly for my husband to grab and nuke in the mornings.
  • Wellness_Whit
    Wellness_Whit Posts: 38 Member
    Kami3006 both sound yum! I need to be better about planning out my breakfasts too. I tend to just grab and go which can be bad at times!
  • kami3006
    kami3006 Posts: 4,979 Member
    wonderwhit86 wrote: »
    Kami3006 both sound yum! I need to be better about planning out my breakfasts too. I tend to just grab and go which can be bad at times!

    I usually don't eat until around 11 a.m. but my favorite first meal is a peanut butter and banana sandwich with some coffee. Definitely need a food scale for the PB and I use 40 calorie bread so the calories aren't too much for me. It's quick and filling and soooo good!
  • jennyonthespot
    jennyonthespot Posts: 98 Member
    I'm new to meal prep, but I've enjoyed a few things so far. Taco rice (lean ground beef with taco seasoning, with brown rice and cheese). Chicken breast in low carb tortillas with hot sauce and light ranch dressing. Mixed greens with chicken breast, sliced green apple, and greek yogurt dressing.
  • COGypsy
    COGypsy Posts: 1,365 Member
    I usually just work from a formula of meat+veg+starch. I mix things up with different seasonings and "themes". I might sprinkle chicken with Mexican seasonings and do a burrito bowl type thing or maybe teriyaki marinade on pork with an Asian veggie mix. A staple to most is brown rice. I cook a whole bag of that every few weeks in the slow cooker and freeze in 50 gram portions. Then it's just grab and go when I'm making my meals. For breakfasts, I make egg sandwiches or some kind of egg casserole and heat that up during the week. I find Skinnytaste.com is good for inspiration when I need a little more variety.
  • Wellness_Whit
    Wellness_Whit Posts: 38 Member
    These all sound great! Thanks so far y'all!
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    edited November 2018
    I prep ingredients so I have some flexibility. I generally have chopped tubs in the fridge, of onions, cabbage, sprouts, carrots, maybe radish and cucumber in warmer weather, kale. Every couple of days I buy different proteins. I have a pretty good spice and condiment collection, and staples like canned tomatoes and beans. Also some freezer stuff on hand. That way I can absolutely plan but also have variety and I'm not wasting anything if it's not my preference at any given time.
  • Wellness_Whit
    Wellness_Whit Posts: 38 Member
    That sounds great Melanie! I'm impressed with your dedication to being prepared/have things on hand. I think it's a big key to success.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    It really is. I should have mentioned salad ingredients too - bagged or boxed spinach, chopped red onions, bag of sun dried tomatoes, dressing, tub of crumbled cheese - really no excuse to not have a good salad to go with whatever. To take it to the next level, I have a google spreadsheet of my standard pantry items and I highlight red stuff that I am out of, and I look it over and jot down my three meals for a couple days ahead. Even if I don't stick to it, there's none of that hunger paralysis leading to a lunch of cookies and goldfish crackers and toast haha!
  • 23rochelle23
    23rochelle23 Posts: 269 Member
    edited November 2018
    Chicken and peppers (chicken, mushrooms, spices, peppers, onion). Frozen in portions and I use it in wraps, on pizza, with cauliflower rice, salad etc

    Spaghetti Bol sauce which I freeze in portions and have as either mince on toast, mince and mashed potato or pasta with bare naked noodles

    I tend to cook a quiche each week

    I cook a chicken soup base and add noodles and portion half into freezer then add bare naked noodles and veges after freezing

    I cook batches of sausages, boiled eggs, chicken breasts etc.

    Hope that helps x
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Usually my meal prep consists of leftovers from the night before...especially this time of year where we're making a lot of soups and stews. In the summer, I grill most nights and just make extra for lunch the next day. I'm not big on food more than about 72 hours out tops.
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,899 Member
    I work 12 hr shifts, usually 3 days in a row. So I meal prep one thing for all three days main meal.

    Crockpot Buffalo chicken dip (large portion with celery as spoons)

    White chicken chili (light on beans, heavy on chicken)

    Crockpot jalepeno popper chicken over sautéed spinach.

    Grilled taco seasoned chicken breast or 91% lean ground beef taco meat for taco salads with lettuce, cheese, sour cream, salsa, diced onion, guacamole.

    Beef chili (no beans by preference) with cheese and sour cream, or cheese, chopped up hot dog, mustard and diced onion.

    Club rollups: sliced ham and turkey and cheese (Swiss, cheddar, Colby jack, provolone, whatever) wrapped into a roll around a slice of bacon and romaine lettuce and thin sliced tomato with just a little mayo and Dijon mustard. Usually throw a couple dill pickle spears on the side.

    Beef lasagna made with ultra thin slices of zucchini as the "pasta".

    I also hardboil a dozen eggs and take 3 each work day, plus I make bowls with Greek yogurt (5% fage), a little vanilla protein powder and a handful of raspberries, or fresh mozzarella pearls, halved cherry tomatoes and balsamic vinaigrette, or raw veggies with homemade ranch dip (5% fage, a little mayo and my ranch mix, which actually sorta tastes like a mix between ranch and dill dip). String cheese figures into my lunchbox too.

    I do this because being at work from 9am to 9:30pm, it keeps me from buying from the cafeteria for lunch (which also saves me a good bit of money) and also buying high caloric snack items from the convenience store in the late afternoon.
  • deepwoodslady
    deepwoodslady Posts: 12,373 Member
    Does your zucchini "water" when making the lasagna?
    nicsflyingcircus wrote: »
    I work 12 hr shifts, usually 3 days in a row. So I meal prep one thing for all three days main meal.

    Crockpot Buffalo chicken dip (large portion with celery as spoons)

    White chicken chili (light on beans, heavy on chicken)

    Crockpot jalepeno popper chicken over sautéed spinach.

    Grilled taco seasoned chicken breast or 91% lean ground beef taco meat for taco salads with lettuce, cheese, sour cream, salsa, diced onion, guacamole.

    Beef chili (no beans by preference) with cheese and sour cream, or cheese, chopped up hot dog, mustard and diced onion.

    Club rollups: sliced ham and turkey and cheese (Swiss, cheddar, Colby jack, provolone, whatever) wrapped into a roll around a slice of bacon and romaine lettuce and thin sliced tomato with just a little mayo and Dijon mustard. Usually throw a couple dill pickle spears on the side.

    Beef lasagna made with ultra thin slices of zucchini as the "pasta".

    I also hardboil a dozen eggs and take 3 each work day, plus I make bowls with Greek yogurt (5% fage), a little vanilla protein powder and a handful of raspberries, or fresh mozzarella pearls, halved cherry tomatoes and balsamic vinaigrette, or raw veggies with homemade ranch dip (5% fage, a little mayo and my ranch mix, which actually sorta tastes like a mix between ranch and dill dip). String cheese figures into my lunchbox too.

    I do this because being at work from 9am to 9:30pm, it keeps me from buying from the cafeteria for lunch (which also saves me a good bit of money) and also buying high caloric snack items from the convenience store in the late afternoon.



    Does your zucchini "water" when making the lasagna?

  • nicsflyingcircus
    nicsflyingcircus Posts: 2,899 Member
    deepwoodslady wrote: »
    Does your zucchini "water" when making the lasagna?
    nicsflyingcircus wrote: »
    I work 12 hr shifts, usually 3 days in a row. So I meal prep one thing for all three days main meal.

    Crockpot Buffalo chicken dip (large portion with celery as spoons)

    White chicken chili (light on beans, heavy on chicken)

    Crockpot jalepeno popper chicken over sautéed spinach.

    Grilled taco seasoned chicken breast or 91% lean ground beef taco meat for taco salads with lettuce, cheese, sour cream, salsa, diced onion, guacamole.

    Beef chili (no beans by preference) with cheese and sour cream, or cheese, chopped up hot dog, mustard and diced onion.

    Club rollups: sliced ham and turkey and cheese (Swiss, cheddar, Colby jack, provolone, whatever) wrapped into a roll around a slice of bacon and romaine lettuce and thin sliced tomato with just a little mayo and Dijon mustard. Usually throw a couple dill pickle spears on the side.

    Beef lasagna made with ultra thin slices of zucchini as the "pasta".

    I also hardboil a dozen eggs and take 3 each work day, plus I make bowls with Greek yogurt (5% fage), a little vanilla protein powder and a handful of raspberries, or fresh mozzarella pearls, halved cherry tomatoes and balsamic vinaigrette, or raw veggies with homemade ranch dip (5% fage, a little mayo and my ranch mix, which actually sorta tastes like a mix between ranch and dill dip). String cheese figures into my lunchbox too.

    I do this because being at work from 9am to 9:30pm, it keeps me from buying from the cafeteria for lunch (which also saves me a good bit of money) and also buying high caloric snack items from the convenience store in the late afternoon.



    Does your zucchini "water" when making the lasagna?

    I do two things to help mitigate this. One, lay the slices out between two layers of paper towel and press down firmly to boot out any obvious extra moisture. Two, I make my beef/sauce portion extra thick. It turns out very well.
  • amy19355
    amy19355 Posts: 805 Member
    Boneless skinless chicken pieces ( i prefer thighs but breasts are more lean if that matters to you). A jar of that yummy green Cilantro based sauce that Goya makes. 2 cups of water. 15 minutes in the Instant Pot on high pressure, and let natural release for 10 minutes. Tender, tasty and freezes nicely with a portion of beans or rice and some of the cooking liquid.
  • Wellness_Whit
    Wellness_Whit Posts: 38 Member
    Oh my gosh so many great responses! I appreciate you all!! Thank you so much for sharing! I can't wait to try some of these :)
  • chelletackett
    chelletackett Posts: 14 Member
    nicsflyingcircus wrote: »
    I work 12 hr shifts, usually 3 days in a row. So I meal prep one thing for all three days main meal.

    Crockpot Buffalo chicken dip (large portion with celery as spoons)

    White chicken chili (light on beans, heavy on chicken)

    Crockpot jalepeno popper chicken over sautéed spinach.

    Grilled taco seasoned chicken breast or 91% lean ground beef taco meat for taco salads with lettuce, cheese, sour cream, salsa, diced onion, guacamole.

    Beef chili (no beans by preference) with cheese and sour cream, or cheese, chopped up hot dog, mustard and diced onion.

    Club rollups: sliced ham and turkey and cheese (Swiss, cheddar, Colby jack, provolone, whatever) wrapped into a roll around a slice of bacon and romaine lettuce and thin sliced tomato with just a little mayo and Dijon mustard. Usually throw a couple dill pickle spears on the side.

    Beef lasagna made with ultra thin slices of zucchini as the "pasta".

    I also hardboil a dozen eggs and take 3 each work day, plus I make bowls with Greek yogurt (5% fage), a little vanilla protein powder and a handful of raspberries, or fresh mozzarella pearls, halved cherry tomatoes and balsamic vinaigrette, or raw veggies with homemade ranch dip (5% fage, a little mayo and my ranch mix, which actually sorta tastes like a mix between ranch and dill dip). String cheese figures into my lunchbox too.

    I do this because being at work from 9am to 9:30pm, it keeps me from buying from the cafeteria for lunch (which also saves me a good bit of money) and also buying high caloric snack items from the convenience store in the late afternoon.

    All of these sound amazing! Can you tell me where to find the slow cooker Jalapeno Chicken recipe you use?

    This is a great list! I'm a meal prepper (normally just recipe components, not full meals), but I'm looking to move into the full meal preps, especially during the holiday season to just make life easier.
  • leanjogreen18
    leanjogreen18 Posts: 2,492 Member
    Look on reddit at r/mealprepSunday

    Tons of recipes there too.
  • debtay123
    debtay123 Posts: 1,327 Member
    Don't forget youtube has so many meal prep ideas as well- good luck and happy hunting!
  • lalee115
    lalee115 Posts: 185 Member
    nicsflyingcircus wrote: »
    I work 12 hr shifts, usually 3 days in a row. So I meal prep one thing for all three days main meal.

    Crockpot Buffalo chicken dip (large portion with celery as spoons)

    White chicken chili (light on beans, heavy on chicken)

    Crockpot jalepeno popper chicken over sautéed spinach.

    Grilled taco seasoned chicken breast or 91% lean ground beef taco meat for taco salads with lettuce, cheese, sour cream, salsa, diced onion, guacamole.

    Beef chili (no beans by preference) with cheese and sour cream, or cheese, chopped up hot dog, mustard and diced onion.

    Club rollups: sliced ham and turkey and cheese (Swiss, cheddar, Colby jack, provolone, whatever) wrapped into a roll around a slice of bacon and romaine lettuce and thin sliced tomato with just a little mayo and Dijon mustard. Usually throw a couple dill pickle spears on the side.

    Beef lasagna made with ultra thin slices of zucchini as the "pasta".

    I also hardboil a dozen eggs and take 3 each work day, plus I make bowls with Greek yogurt (5% fage), a little vanilla protein powder and a handful of raspberries, or fresh mozzarella pearls, halved cherry tomatoes and balsamic vinaigrette, or raw veggies with homemade ranch dip (5% fage, a little mayo and my ranch mix, which actually sorta tastes like a mix between ranch and dill dip). String cheese figures into my lunchbox too.

    I do this because being at work from 9am to 9:30pm, it keeps me from buying from the cafeteria for lunch (which also saves me a good bit of money) and also buying high caloric snack items from the convenience store in the late afternoon.

    I bought the ingredients for buffalo chicken dip yesterday because of this! I also love the club rollup idea!
  • Wellness_Whit
    Wellness_Whit Posts: 38 Member
    I gotta try that buffalo dip!
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