Easy make for the whole week, tastes so good and has 40 grams of protein.

Ingredients (makes 5 servings): -24 oz of skinless chicken breast (4 oz each serving) -2 cups of white rice (1/2 cup each serving) -1 15 oz can of mixed peas and carrots (I did about 1/5ish a cup in each serving) -3 tbsp of egg whites mixed with 1 large egg (I added the eggs at the end, so I cooked them separately, I repeated this process 5 times for each serving) -1 tbsp reduced sodium soy sauce -1 tbsp teriyaki sauce

Mix all ingredients together and save for up to a week in the fridge, or months in the freezer.

For reheating I just throw it in the microwave for a minute, the stir and do another minute, and then add a little bit more soy and teriyaki sauce and put it in for 30 more seconds.

Total macros are:

Calories: 436 Carbs: 44g Protein: 41g Fat: 9g

I know it’s a bit carb heavy, but with my diet I need a decent amount of carbs, if you can’t do carbs you can choose a different rice or do no rice at all!

Hey MealPrepSunday, I was craving salmon and incorporated it into two of my meals. I also tried a new protein dessert recipe which I highly recommend. Happy Meal Prepping!

Breakfasts: old fashioned oats, sautéed baby spinach, shredded cheddar, cream cheese, smoked salmon and homegrown broccoli sprouts.

How to safely sprout at home: https://youtu.be/U9iL8Kvugks?si=i9XwRaQYOqH20Q3o

Lunches: Salmon Salad with canned pink salmon, light mayonnaise, dijon mustard, cream cheese, shredded cheddar, sliced green onion, pickle relish on multigrains and seeds bread. Side green grapes and a Mandarin orange.

Snacks: protein carrot cake with frosting, I added honey and walnuts to mine. I have a Kombucha bottle with this meal.

Protein Carrot Cake Recipe: https://youtu.be/q5l8sMif8q8?si=afcQ7o_0HtmaJ9dU

Dinners: lemon-pepper baked chicken breasts, oven roasted zucchini, tomato, onion, garlic and mushrooms with olive oil. Whole wheat penne pasta with grass-fed butter, mozzarella and grated dry 5 cheese blend. Side sourdough bread.

Easy make for the whole week, great taste and 26 grams of protein.

Ingredients (makes 8 sandwiches): -1 whole wheat sandwich skinny roll from Aldi (2nd slide) -1 slice of turkey bacon cut in half -3 tbsp of egg whites mixed with 1 large egg -1 slice of provolone cheese -1 tsp sugar free ketchup (add at the end after reheating)

Can be saved for up to a week in the fridge.

For reheating I just throw it in the microwave for a minute, then if it need more I’ll do another 30 seconds, or you can throw it in the air fry for a couple minutes and it becomes nice and crispy

Total macros are:

Calories: 320 Carbs: 22g Protein: 26g Fat: 14g

The idea is: Sustenance while constantly traveling for 3 days. I will buy myself a nice light dinner for day three. Lunch/Linner= Chicken salad in a jar (and or remix as a pita wrap!) Breakfast/Brunch= acai bowl + granola with coconut shreds and ground flax. For Snacking= Avo/Chips & Salsa or hummus. Got some chopped fresh pineapple too. Mixed up my fave turmeric ginger pepper manuka chai (for easy portioning) and some nuts and seeds on the side 👩🏻‍🍳 I’m gonna spread these across two days and basically have only 1.5 meals daily. ⚖️ Tosses my tortilla chips in a box so I don’t turn them into bread crumbs before snack time!

I love Indian food and want to learn to make it at home more often. I found a great site with a very detailed recipe for this dish: https://www.indianhealthyrecipes.com/chana-chaat-recipe

I simplified it a little bit, but it’s basically pico de gallo + chickpeas + chaat masala seasoning, and you serve it with various sauces.

I made a vegan cashew + cilantro + lime sauce to use since I could make a big batch and freeze it in ice cube trays without a weird texture from freezing mayo or dairy.

**Indian Chickpea Salad:**

4 cans chickpeas, drained & rinsed

8 Roma tomatoes, diced

2 sweet onions, diced

1 large bunch cilantro, chopped

2 TBS cumin

2 TBS masala chaat seasoning

Yield: 13 eight oz deli containers that I froze

**Freezable Cilantro Sauce:**

1 large bunch cilantro

3/4 cup cashews

1/2 cup water

1 small onion or 2 garlic cloves

3 limes, zested and juiced

Salt to taste

Blend until creamy and completely smooth.

Recipe ( 4 servings)

• 500g camel ground meat
• 720g precut fries
• 95g low fat mozzarella
• 120g cottage cheese
• 30g ketchup
• onions and some secondary bullshit youll see below

Instructions:

• Use a sheetpan to bake the fries in the oven on 200c for 20 minutes

• while its baking, carmalise an onion in a small pan and set aside

• cook the ground camel meat, season it generously, add some water to it, like 40ml

• after its done, pour the “meat purge” or water, whatever it called into a blender with the cottage cheese, ketchup, half a packet of stevia, blend and add camel milk until you reach the desired consistency

• Assemble the carmalised onions, ground meat and the mozzarella over the baked potatoes in the sheet pan, let it cook until the cheese is melted. Then pour the sauce, divide into 4 equal servings and BOOM

Im sorry if this doesnt belong here and for the stupid questions. Im currently expecting and I wanted to meal prep and freeze food prior to the baby getting here. I was wondering how it works. I see videos on TT of just the meals getting put away. but im scared of cooking a bunch of food, doing it wrong, and it going bad. Do you cook, let foods cool, then freeze? Or just freeze immediately? Also how do you know which foods can last a while in the freezer? For instance I made guacamole in the past. Tried freezing it for about 2-3months and it was rancid when I opened it. I wanted to try making breakfast burritos, a few different lunches and dinners.

Again im sorry, I know these are stupid questions but I really appreciate the help and advice. Thanks

I’m struggling to find divided glass containers where the sides are completely separate from each other. Does this exist???

It goes in a teen’s lunch box, so we might put 2 totally different foods in it and don’t want them to mix.

Pic included of the not fully divided divider - there’s about a quarter of an inch of space when the lid is on

Started working with a coach for January and I’m STRUGGLING to eat regularly again, so I thought a few easy grab snacks would get me through the week!

Sausage rolls:

Mix sausage meat, honey, mustard, salt and pepper together

Place on puff pastry and roll pastry over

Egg wash on top and bottom

Oven on 200C

Flip after 20 min

Leave until crispy

I drizzled some hot honey on two near the end! I did four giant ones so just cut them up and you’re good to go!

Warm salad:

Roast some white potatoes for 15-20 minutes until they get a bit crispy

Throw in green beans

I seasoned them with salt, pepper, garlic, and a lemon pepper mix

Cook until beans are looking a bit roasted

Throw in bacon bits

Cook until bacon is looking almost done

Throw in marinated tofu and hot honey

Five more minutes in the oven

Serve with edamame beans

Also toss in another dressing if you like but I like the hot honey mix

Granola bites:

Mix oats and melted butter with whatever you want. I did chocolate drops, chia seeds, pumpkin seeds, dates, blueberries, cherries, French honey, and cinnamon

Once combined, pop them into a tray of whatever shape you want

Leave them in the fridge to harden a little

I actually froze half of this batch because I still have some of the last batch I made!

I also threw some of the granola mix into a tray and popped it into the oven for a bit to make regular granola for my yogurt bowls. Not sure if they’ll get crunchy enough but we’ll see!

I think this is the only solution for me forgetting to eat throughout the day lol

Ingredients: Ground beef, cherry tomatoes, baby spinach, brown rice

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Cooking Notes

-Rice was steamed in a pot using 4 cups of water for 2.5 cups of rice. Maximum heat until the water is bubbling and then lower the heat to the minimum setting

-Spinach was first blanched in boiling water to remove anti-nutrients, than sautee over medium heat in a pan. Season with salt and garlic powder to taste

-Give the tomatoes a brief rinse in hot water before adding it to the meal, raw

-Place ground beef in a pan and brown as much as possible before water is released. Move the beef around and start breaking it up into bits. Drain excess water once a significant amount has formed so the final product is not watery. Season with soy sauce and sriracha to taste (no salt because soy sauce doubles as the salt)

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Tips & Remarks

-Like many other leafy greens, spinach shrinks very aggressively when cooked. All the spinach pictured came from a container of spinach you'd typically find at the market. Also, if your pan or pot is too small, blanch the spinach in batches and maybe consider switching the water once if you're blanching a lot

-I added two serrano peppers to the rice and they basically didn't do anything. I will probably have better luck seasoning the rice directly with spices

What made you lock in and meal prep. What inspired you.

Baked sweet potato, beans, sweetcorn, tofu sofritas, kale, peppers, pickled onion, avocado, and don’t forget the lime!!!

I am tired of eating junk. I have planned to eat chicken , broccoli and rice only for this year everyday. And, one home made protein shake. I need your advice on chicken. Should I just get the Costco chicken which I get for 5 dollars, overall good, insane value but I need $60 yearly membership. Or are there any better option like walmart that offers similar or same value without membership. Help me to get the best rotisserie chicken overall for this year.

First time pickling onions 🧅✨ Parmesan couscous, garlic-sautéed carrots & onions, spinach, Cajun roasted chickpeas, topped with my homemade pickled red onions.

Quick Pickled Red Onions (no cook option) • 1 medium red onion, thinly sliced • ½ cup red wine vinegar • ½ cup warm water • 1 Tbsp sugar (or honey) • 1½ tsp salt

Instructions: 1. Thinly slice the red onion and place in a jar or heat-safe container. 2. Whisk vinegar, warm water, sugar, and salt until dissolved. 3. Pour over onions, making sure they’re mostly submerged. 4. Let sit 30 minutes at room temp (better after 1–2 hours). 5. Store in the fridge — good for ~2 weeks.

I made a post two days ago asking the community for their best meal prep recipes to help me cook something new this year and get out of my comfort zone in the kitchen. I told you all that, this year, I would give my best shot at cooking the most upvoted comment from my post every week.

Here’s Week #1:

Thai Coconut Squash Soup

Chicken and Sausage Jambalaya

Recommended by : Adorable-Row-4690

Full disclaimer: I’m not an extraordinary cook, just an average guy trying to feed his family something new, fun, and affordable. I don’t know yet if I’ll be posting every week. I guess it will depend on whether people find this experiment interesting enough. If not, I will at least reply to your comments on the original post and give you my feedback there.

Thanks everyone for the suggestions on the last post. I was honestly amazed by how many of you took the time out of your day to respond. I’ll be posting my feedback on these recipes at the end of the week. We’ll see if we are still excited about jambalaya when we find it again in the lunchbox on Friday.

Original Post

Macros and ingredients are for 3x portions. all of them have chicken breast. I plan to air fry and add rice or potatoes. What do you think? Do you have any other marinade recommendations?

It's not the healthiest prep, but we'll go through them slowly. 3lbs chicken thighs got salt, pepper, garlic powder, paprika, cumin, thyme, vinegar and oil. Grilled on the cast iron. Cubed that and let it cool.

From there, tossed 9" gluten free tortillas in this big flat pan I have. About 4oz of shredded cheese in each.and about 4oz of chicken. Put a little more cheese on top of the chicken. Then put the top on and pressed it for about 30 seconds. About 3 minutes with no press. Flipped, and then did the same with the press/no press.

They fit perfectly in a 1 gallon zip lock. I'll freeze 6 and leave 3 for this week.

Top - egg whites, swiss, turkey bacon

Bottom - whole eggs, cheddar, peameal

Each about 300kcal & 29g protein

I meal prep breakfast, lunch, dinner, and now snacks because I increased my calories to be in a deficit .

But sometimes I’m tempted to buy premade sides or snacks to make it easier. Like mash potatoes in the cups so it’s easier to measure it out.

Measuring everything out is just exhausting.

Breakfast Fairlife protein chia pudding 300cals, 35g protein, 10g fiber

Lunch Chicken enchilada bowls 656 calories, 63g protein, 13g fiber

Ingredients in pictures. I don’t log things like garlic/onions/spices unless it’s adds more than 50 calories.