Microwave meals are an ideal choice for Sunday meal prepping, offering convenience and variety. Options like Cheesy Broccoli and Rice Casserole provide comforting flavors, while Quinoa and Black Bean Bowl adds a nutritious vegetarian twist. Spinach and Feta Stuffed Sweet Potatoes are rich in fiber, perfect for a satisfying lunch. For quick proteins, Chicken Teriyaki with Steamed Vegetables shines. Mediterranean Chickpea Salad offers a vibrant mix for easy lunches. There are many delicious meals to explore.
Cheesy Broccoli and Rice Casserole
Cheesy Broccoli and Rice Casserole is a comforting and satisfying dish that combines the goodness of broccoli with fluffy rice and creamy cheese. This hearty casserole is ideal for families looking for a quick and nutritious meal, or for individuals who enjoy meal prepping for the week.
With a preparation time of just 15 minutes and a cooking time of 25 minutes, you can have a delicious and filling dish ready to serve in no time.
Ingredients:
- 2 cups cooked rice (white or brown)
- 2 cups fresh or frozen broccoli florets
- 1 cup shredded cheddar cheese
- 1 cup cream of mushroom soup (or make your own)
- 1/2 cup milk
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 1/2 cup breadcrumbs (optional for topping)
- 2 tablespoons butter (optional for greasing)
Cooking Steps:
- Preheat your oven to 350°F (175°C).
- In a large mixing bowl, combine the cooked rice, broccoli florets, shredded cheddar cheese, cream of mushroom soup, milk, garlic powder, onion powder, salt, and pepper. Stir until everything is well combined.
- Grease a 9×13-inch baking dish with butter or non-stick spray.
- Pour the rice mixture into the prepared baking dish, spreading it evenly.
- If desired, sprinkle breadcrumbs over the top for added texture.
- Bake in the preheated oven for about 25 minutes, or until the casserole is bubbly and the cheese is melted and slightly golden.
- Remove from the oven and let it cool for a few minutes before serving.
Variations and Tips:
- For added protein, mix in cooked chicken, turkey, or tofu.
- Swap in different cheeses like mozzarella or pepper jack for a flavor twist.
- For a healthier option, you can use cauliflower rice in place of traditional rice.
- This casserole can be made ahead of time and refrigerated before baking. Just add an extra 10 minutes to the baking time if cooking it straight from the fridge.
- Feel free to add a dash of your favorite herbs, such as thyme or oregano, for extra flavor.
- The Original Pro Chopper - Our superstar veggie slicer has been creating waves on TikTok! Simple to use,...
- Easy Meal Prep with Rust-Resistant Blades - Our vegetable chopper is perfect for anyone who wants to eat...
- 5-Star Design - The soft-grip TPU handle ensures controlled chopping, while the non-skid rubber base...
Quinoa and Black Bean Bowl
The Quinoa and Black Bean Bowl is a nutritious and flavorful meal perfect for those who are looking for a quick and easy option for meal prepping. This dish is vegetarian and packed with protein and fiber, making it ideal for busy individuals, health-conscious eaters, or anyone seeking a delicious, wholesome meal.
Preparation time is approximately 20 minutes, with an additional time for cooling if you're batch prepping for the week.
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup corn (frozen or canned)
- 1 red bell pepper, diced
- 1 avocado, diced
- 1/4 cup red onions, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- 1 tsp cumin
- Salt and pepper to taste
- Optional toppings: salsa, Greek yogurt, or hot sauce
Cooking Steps:
- Rinse the Quinoa: Start by rinsing the quinoa under cold water in a fine mesh strainer to remove any bitterness.
- Cook the Quinoa: In a medium pot, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool slightly.
- Prepare the Ingredients: While the quinoa is cooking, in a large bowl, mix the black beans, corn, red bell pepper, avocado, red onions, and cilantro.
- Combine: Once the quinoa is ready, fluff it with a fork and add it to the large bowl with the other ingredients. Squeeze the lime juice over the mixture and sprinkle with cumin, salt, and pepper. Gently stir to combine.
- Store or Serve: Divide the mixture into meal prep containers or bowls. Top with your choice of optional toppings before serving.
Variations and Tips:
- Add Protein: For added protein, mix in grilled chicken or shrimp if you're not strictly vegetarian.
- Spice It Up: If you like heat, add diced jalapeños or a sprinkle of cayenne pepper to the mixture.
- Swap the Grains: Try substituting quinoa with brown rice, farro, or barley for a different texture.
- Storage: The quinoa and black bean bowl can be stored in the refrigerator for up to 4 days. Reheat in the microwave for a quick meal.
- Make it Creamy: Stir in a tablespoon of plain Greek yogurt or a dollop of sour cream before serving for a creamy texture.
This dish is versatile and can easily be adapted to your tastes and dietary needs, making it a fantastic addition to your meal prep routine!
- Makes Everything Simple : Just forget your bagged cheese! Only turn the handle for several times and get...
- Premium Material : All parts of the rotary cheese grater are made of food grade ABS material, no BPA. The...
- Three Option Grater : The parmesan cheese grater finishes food preparation with slicing, shredding and...
Spinach and Feta Stuffed Sweet Potatoes
Spinach and Feta Stuffed Sweet Potatoes are a delicious and nutritious meal prep option that's perfect for busy individuals seeking a quick yet healthy dish. This vegetarian meal is packed with fiber and protein, making it ideal for anyone aiming to maintain a balanced diet without spending too much time in the kitchen.
Preparing these stuffed sweet potatoes takes about 30 minutes, making it an easy and satisfying weeknight dinner or lunch option.
Ingredients:
- 2 medium sweet potatoes
- 2 cups fresh spinach, chopped
- ½ cup feta cheese, crumbled
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper, to taste
- ¼ teaspoon red pepper flakes (optional)
- Fresh herbs for garnish (like parsley or dill)
Instructions:
- Preheat your oven to 400°F (200°C).
- Wash the sweet potatoes thoroughly, then prick them with a fork a few times. Place them directly on the oven rack or a baking tray and bake for about 25-30 minutes, or until tender when pierced with a knife.
- While the sweet potatoes are baking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 1 minute, until fragrant.
- Add the chopped spinach to the skillet and cook until wilted, about 3-4 minutes. Season with salt, pepper, and red pepper flakes (if using).
- Remove the skillet from heat and stir in the crumbled feta cheese until well combined.
- Once the sweet potatoes are done, remove them from the oven and let them cool slightly. Slice each sweet potato in half lengthwise, creating a pocket for the filling.
- Carefully spoon the spinach and feta mixture into each sweet potato half, making sure to fill them generously.
- Return the stuffed sweet potatoes to the oven for an additional 5-10 minutes to warm through.
- Garnish with fresh herbs before serving.
Variations and Tips:
- Add cooked chickpeas or black beans to the spinach filling for extra protein and texture.
- Substitute feta cheese with goat cheese or a dairy-free cheese alternative to cater to specific dietary preferences.
- For a spicier kick, add finely chopped jalapeños or a dash of hot sauce to the filling.
- These stuffed sweet potatoes can be prepared in advance and stored in airtight containers in the refrigerator for up to 5 days. Reheat them in the microwave before serving.
- 💰 REDUCE WASTE AND SAVE MONEY: Chef Preserve keeps FOOD FRESH 5 TIMES LONGER than non-vacuum storage...
- ✅ POWERFUL, QUICK & EASY TO USE: Simply press the button to start. The device vacuum seals a bag in 5...
- ♻️ REUSABLE & RESEALABLE BAGS: Chef Preserve comes with dishwasher, freezer, refrigerator, and...
Chicken Teriyaki With Steamed Vegetables
Chicken Teriyaki with Steamed Vegetables is a quick and delicious meal ideal for busy individuals or families looking for a healthy dinner option without spending too much time in the kitchen.
This flavorful dish is perfect for meal prepping—simply pack portions into containers for reheating throughout the week. The preparation time is around 15 minutes, with an additional 10 minutes for cooking, making it a great choice for those on the go.
Ingredients:
- 1 lb boneless, skinless chicken breasts
- 1 cup teriyaki sauce
- 2 cups broccoli florets
- 1 cup sliced bell peppers (any color)
- 1 cup snap peas
- 2 tablespoons vegetable oil
- 2 cups cooked rice (white or brown)
- Sesame seeds (for garnish)
- Green onions, sliced (for garnish)
Cooking Steps:
- Begin by cutting the chicken breasts into bite-sized pieces.
- In a large bowl, combine the chicken and half of the teriyaki sauce. Allow it to marinate for at least 5 minutes.
- While the chicken marinates, prepare the steamed vegetables. In a microwave-safe bowl, add the broccoli, bell peppers, and snap peas. Add a splash of water, cover, and microwave for 3-4 minutes or until the vegetables are tender-crisp; then drain.
- In a large skillet, heat the vegetable oil over medium-high heat. Add the marinated chicken and cook for about 6-8 minutes, stirring occasionally until cooked through and golden brown.
- Pour the remaining teriyaki sauce over the chicken, stirring to coat evenly. Cook for an additional 1-2 minutes, allowing the sauce to warm.
- To serve, distribute cooked rice into individual meal prep containers, top with teriyaki chicken, and add a generous portion of steamed vegetables.
- Garnish with sesame seeds and sliced green onions before sealing containers for storage.
Variations and Tips:
- For added flavor, include minced garlic or ginger in the marinade.
- Swap the chicken for tofu or tempeh for a vegetarian version.
- Add other vegetables like carrots or zucchini to increase the nutrition profile.
- Store the meal prep containers in the fridge for up to 4 days or freeze for longer storage.
- To reheat, microwave for 2-3 minutes or until heated through.
- Generous Capacity: 7-quart slow cooker that comfortably serves 9+ people or fits a 7-pound roast
- Cooking Flexibility: High or low slow cooking settings, with convenient warm function for ideal serving...
- Convenient: Set it and forget it feature enables you to cook while at work or performing daily tasks
Mediterranean Chickpea Salad
Mediterranean Chickpea Salad is a vibrant and nutritious dish that embodies the flavors of the Mediterranean, making it perfect for meal prepping or a quick lunch. It combines hearty chickpeas with fresh vegetables and zesty dressing, which not only makes it satisfactory but also packed with protein and fiber.
The preparation time is approximately 15 minutes, making it a convenient option for busy individuals or families seeking healthy meal options throughout the week.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Cooking Steps:
- In a large mixing bowl, combine the drained chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and parsley.
- In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
- Pour the dressing over the salad and gently toss to coat all the ingredients evenly.
- Adjust seasoning with more salt and pepper if needed, and mix again.
- Serve immediately or store in an airtight container in the fridge for up to 4 days.
Variations and Tips:
- Add diced bell peppers for extra crunch and color.
- Incorporate grilled chicken or shrimp for additional protein.
- Substitute feta cheese with vegan cheese to make this salad dairy-free.
- To make it even more Mediterranean, add artichoke hearts or sun-dried tomatoes.
- Serve it over a bed of leafy greens or whole grains such as quinoa or bulgur for a more filling meal.
- This salad can be enjoyed cold or at room temperature, making it versatile for various occasions.
- 100% Leak-proof: Guaranteed no-spill seal and secure latches
- Crystal-clear Tritan Built: Stain-resistant and odor-resistant material for a clear view of contents
- Lightweight & Sturdy: Easy to carry, yet durable for everyday use
Beef and Vegetable Stir-Fry
Beef and Vegetable Stir-Fry is a quick, vibrant dish that brings together tender beef strips and a colorful mix of fresh vegetables. Ideal for meal prepping, it can be whipped up in under 30 minutes, making it a perfect choice for busy individuals or families looking for a healthy, balanced meal that can be enjoyed throughout the week.
This recipe not only packs a protein punch but also offers a wealth of nutrients from the assorted vegetables, making it a great option for those who want to eat well without spending hours in the kitchen.
Ingredients:
- 1 pound beef sirloin, thinly sliced
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon cornstarch
- 1 tablespoon vegetable oil
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 medium carrot, sliced thinly
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- Cooked rice or noodles (for serving)
Cooking Steps:
- In a bowl, combine the sliced beef with soy sauce, oyster sauce, and cornstarch. Mix well until the beef is evenly coated and let it marinate for about 10 minutes.
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Once the oil is hot, add the marinated beef and cook for about 3-4 minutes until browned and no longer pink. Remove the beef from the skillet and set aside.
- In the same skillet, add garlic and ginger; sauté for about 30 seconds until fragrant.
- Add the sliced bell pepper, broccoli, snap peas, and carrot. Stir-fry the vegetables for about 3-5 minutes until they are tender but still crisp.
- Return the beef to the skillet and toss everything together. Cook for an additional 2-3 minutes until heated through. Season with salt and pepper to taste.
- Serve over cooked rice or noodles.
Variations and Tips:
- Vegetable Mix: Feel free to swap in your favorite vegetables such as zucchini, mushrooms, or baby corn, based on what you have available.
- Spicy Option: Add a pinch of red pepper flakes or sliced chili peppers for a hint of spice.
- Protein Alternatives: This recipe can easily be adapted to use chicken, shrimp, or tofu as an alternative protein source.
- Storage: Store leftovers in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave for a quick meal.
- Freezer-Friendly: You can also portion this stir-fry into freezer-safe containers and freeze for up to 3 months for a convenient meal at a later date. Just reheat it directly from the freezer until heated through.
- 𝗘𝗳𝗳𝗼𝗿𝘁𝗹𝗲𝘀𝘀 𝗪𝗲𝗶𝗴𝗵𝗶𝗻𝗴: Supports 5 units...
- 𝗣𝗿𝗲𝗰𝗶𝘀𝗲 𝗥𝗲𝘀𝘂𝗹𝘁𝘀: Accurately weighs up to 11 lb/5 kg with 1 g...
- 𝗦𝗶𝗺𝗽𝗹𝗲 & 𝗖𝗼𝗺𝗽𝗮𝗰𝘁: The small and sleek scale is a perfect fit for...
Creamy Tomato Basil Soup
Creamy Tomato Basil Soup is a comforting and flavorful dish that is perfect for meal prepping. This rich and creamy soup is ideal for those who love a hearty yet healthy meal, including busy families, students, or anyone looking for a quick and satisfying lunch or dinner option.
The preparation time is approximately 10 minutes, with a cooking time of around 20 minutes, making it an easy choice for busy weeknights.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 can (28 oz) crushed tomatoes
- 2 cups vegetable broth
- 1 teaspoon dried basil (or 1/4 cup fresh basil, chopped)
- 1 teaspoon sugar (optional)
- Salt and pepper to taste
- 1 cup heavy cream (or coconut cream for a dairy-free option)
- Fresh basil leaves for garnish
Cooking Steps
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
- Stir in the minced garlic and cook for an additional minute until fragrant.
- Add the crushed tomatoes, vegetable broth, dried basil, and sugar (if using) to the pot. Mix well and bring to a simmer.
- Let the soup simmer for about 15 minutes, stirring occasionally. This allows the flavors to meld together.
- Using an immersion blender, carefully blend the soup until smooth. Alternatively, you can transfer the soup to a blender in batches, but be cautious as hot liquids can splatter.
- Return the blended soup to the pot, and stir in the heavy cream. Continue to heat over low until warmed through. Season with salt and pepper to taste.
- Serve hot, garnished with fresh basil leaves.
Variations and Tips
- Add Vegetables: For extra nutrition, consider adding diced carrots or celery while sautéing the onions.
- Spice it Up: Add a pinch of red pepper flakes for a spicy kick.
- Storage: This soup stores well in the refrigerator for up to 5 days or can be frozen for up to 3 months. Make sure to let it cool completely before transferring to airtight containers.
- Serving Options: Serve the soup with crusty bread or grilled cheese sandwiches for a classic pairing.
- Herb Variations: Experiment with other herbs like thyme or oregano for a different flavor profile.
- Instant Read Food Thermometer | Our instant read thermometer features a temperature probe and advanced,...
- Multi-Use | From bbq thermometer to baking thermometer, our digital food thermometer for cooking is...
- Easy-Read Digital Thermometer For Cooking | Large instant thermometer dial with bright blue backlight...
Shrimp Fried Rice
Shrimp Fried Rice is a delicious and versatile dish that's perfect for meal prepping, especially for seafood lovers. This dish is not only satisfying but also provides a great balance of protein, carbs, and vegetables, making it an ideal lunch or dinner option for busy individuals or families.
The total preparation time is approximately 15-20 minutes, including cooking, so you can whip it up quickly and store it for later!
Ingredients:
- 2 cups cooked jasmine rice (preferably cold)
- 8 oz shrimp, peeled and deveined
- 1 cup mixed vegetables (peas, carrots, corn)
- 2-3 green onions, chopped
- 2 eggs, beaten
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Salt and pepper to taste
Cooking Steps:
- Heat a large microwave-safe bowl or dish for 1 minute. Add sesame oil and minced garlic, and microwave for an additional 30 seconds until fragrant.
- Add the shrimp to the bowl and microwave for 2-3 minutes, or until they turn pink and are fully cooked. Stir occasionally.
- Add the mixed vegetables and continue to microwave for another 2 minutes until heated through.
- Push the shrimp and vegetables to one side of the bowl. Pour the beaten eggs into the empty side and microwave for about 1 minute, or until they are set. Scramble the eggs and mix them with the shrimp and vegetables.
- Stir in the cold cooked rice, soy sauce, and chopped green onions. Mix everything well, breaking up any clumps in the rice.
- Season with salt and pepper to taste and microwave for an additional 2 minutes or until heated through.
Variations and Tips:
- For extra flavor, consider adding a teaspoon of ginger, or using a different type of protein like chicken or tofu.
- You can also incorporate your favorite sauces or seasonings, such as teriyaki sauce, hot sauce, or sesame seeds for added crunch.
- This dish can easily be frozen in meal prep containers and reheated in the microwave; just make sure to add a splash of water before reheating to prevent the rice from drying out.
- Versatile 54-Piece Collection: Elevate your kitchen with the Home Hero 54-Piece Kitchen Utensil Set, a...
- Durable and Long-Lasting: Crafted from premium stainless steel, these kitchen utensils are designed to...
- Perfect Holiday Gift: Delight your loved ones with this kitchen utensils gift set this festive season....
Loaded Baked Potato With Bacon and Cheese
Loaded Baked Potato with Bacon and Cheese is a hearty and satisfying dish perfect for meal prepping, especially for those who enjoy comfort food that can be easily reheated. This dish combines the creamy texture of fluffy baked potatoes with crispy bacon and gooey cheese, making it a go-to option for busy weeknights or even as a filling lunch.
The preparation time is about 10 minutes, and the cooking time is roughly 15-20 minutes, making it a quick and delicious meal.
Ingredients:
- 4 medium-sized russet potatoes
- 4 strips of bacon
- 1 cup shredded cheddar cheese
- ½ cup sour cream
- 4 green onions, chopped
- Salt and pepper to taste
- Optional: butter for serving
Cooking Instructions:
- Wash and scrub the russet potatoes thoroughly under cold water. Poke several holes in each potato using a fork to allow steam to escape during cooking.
- Place the potatoes on a microwave-safe plate and microwave on high for about 8-10 minutes, turning them halfway through, until they are tender.
- While the potatoes are cooking, cook the bacon in a skillet over medium heat until crispy. Remove from the pan, let it drain on paper towels, and then chop it into small pieces.
- Once the potatoes are cooked, carefully remove them from the microwave (they will be hot!). Let them cool for a minute before cutting them open lengthwise.
- Fluff the inside of the potatoes with a fork and add salt and pepper to taste.
- Add a generous portion of shredded cheddar cheese and the chopped bacon into each potato, then return them to the microwave for another 1-2 minutes to melt the cheese.
- After microwaving, top each loaded potato with a dollop of sour cream and sprinkle chopped green onions on top. If desired, add a pat of butter for extra richness.
- Serve immediately or let them cool completely for meal prep. Store in an airtight container in the fridge for up to 4 days.
Variations and Tips:
- For a healthier twist, consider using turkey bacon or omitting the bacon altogether for a vegetarian option.
- Feel free to mix in other toppings such as jalapeños, diced tomatoes, or black olives for added flavor.
- To add a bit of spice, you can include a sprinkle of hot sauce or a dash of cayenne pepper.
- These baked potatoes can also be customized with different types of cheese, such as pepper jack or mozzarella.
- To reheat, simply microwave the loaded potatoes for 1-2 minutes or until warmed through.
- 24-ounce insulated stainless-steel water bottle with a FreeSip spout and push-button lid with lock
- Patented FreeSip spout designed for either sipping upright through the built-in straw or tilting back to...
- Protective push-to-open lid keeps spout clean; convenient carry loop doubles as a lock
Veggie-Packed Burrito Bowl
The Veggie-Packed Burrito Bowl is a versatile, nutritious meal that's ideal for anyone looking to enjoy a delicious, meat-free dish that can be prepared in advance. Perfect for lunch or dinner, this microwave-friendly recipe takes just 20 minutes from start to finish and can be tailored to suit your taste preferences or dietary needs.
With a vibrant mix of colors and flavors, this bowl is sure to satisfy while helping you stay on track with your meal prepping goals.
Ingredients:
- 1 cup cooked brown rice or quinoa
- 1 cup black beans, drained and rinsed
- 1 cup corn, frozen or canned
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1/2 cup red onion, diced
- 1 tsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
Cooking Steps:
- In a microwave-safe bowl, combine the cooked brown rice or quinoa with the black beans and corn. Mix well.
- Add the diced red bell pepper, cherry tomatoes, and red onion to the bowl. Sprinkle in the chili powder, cumin, salt, and pepper. Stir until evenly combined.
- Cover the bowl with a microwave-safe lid or plate and microwave on high for 2-3 minutes, or until heated through.
- Once the mixture is heated, remove it from the microwave and gently fold in the diced avocado.
- Serve the burrito bowl warm, garnished with chopped cilantro and a squeeze of fresh lime juice.
Variations and Tips:
- Protein Boost: Add cooked chicken, turkey, or tofu for added protein.
- Spice it Up: Include diced jalapeños or a dash of hot sauce for an extra kick.
- Variety of Grains: Swap out brown rice for cauliflower rice or a different grain like farro or buckwheat.
- Meal Prep Friendly: Divide the mixture into individual containers for easy meal prepping. Store them in the refrigerator for up to 5 days.
- Freshness: If you are storing it for later, consider adding the avocado and cilantro just before serving to maintain their freshness and flavor.
Pesto Pasta With Cherry Tomatoes
Pesto Pasta with Cherry Tomatoes is a vibrant and flavorful dish that combines the freshness of basil pesto with the juicy sweetness of cherry tomatoes. This dish is ideal for anyone looking for a quick and easy meal prepped option, especially busy individuals or families.
With a preparation time of just 20 minutes, it makes for a convenient lunch or dinner that can be enjoyed throughout the week.
Ingredients:
- 8 oz pasta (usually spaghetti or penne)
- 1 cup basil pesto (store-bought or homemade)
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- Fresh basil leaves for garnish (optional)
Cooking Instructions:
- Begin by cooking the pasta according to the package directions in a large pot of salted boiling water until al dente. Drain the pasta and reserve about 1/2 cup of the pasta water.
- In the same pot, add the olive oil and the halved cherry tomatoes. Sauté for about 3-5 minutes over medium heat until the tomatoes begin to soften.
- Add the drained pasta back to the pot along with the basil pesto. Stir well to coat the pasta evenly. If the mixture seems too dry, add a little reserved pasta water until desired consistency is reached.
- Season with salt and pepper to taste and sprinkle in the grated Parmesan cheese. Mix well to combine.
- Serve hot, garnished with fresh basil leaves if desired. Enjoy!
Variations & Tips:
- For added protein, consider tossing in grilled chicken, shrimp, or chickpeas.
- You can substitute the cherry tomatoes with sun-dried tomatoes for a different flavor profile.
- If you prefer a creamy pesto pasta, add a splash of heavy cream or a dollop of cream cheese when mixing the pesto with the pasta.
- This dish can also be served cold as a pasta salad; just allow it to cool before storing in the fridge.
- Pesto pasta can be stored in a sealed container in the refrigerator for up to 3 days, making it perfect for meal prep.
Egg Muffins With Bell Peppers and Spinach
Egg muffins with bell peppers and spinach are a nutritious and convenient meal prep option that is perfect for busy mornings or quick lunch choices.
These versatile mini frittatas are packed with protein and vegetables, making them an ideal choice for anyone looking to maintain a healthy diet.
With a preparation time of only 15 minutes and a cooking time of about 20 minutes, you can easily whip up a batch to keep on hand throughout the week.
Ingredients:
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1 bell pepper, diced (any color)
- 1/2 cup onion, finely chopped
- 1/2 cup shredded cheese (cheddar, feta, or your preference)
- Salt and pepper to taste
- Cooking spray or olive oil for greasing the muffin tin
Cooking Instructions:
- Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or olive oil to prevent sticking.
- In a large mixing bowl, whisk together the eggs until well combined. Season with salt and pepper to taste.
- Stir in the chopped spinach, diced bell peppers, onions, and shredded cheese, mixing thoroughly.
- Carefully pour the egg mixture into each muffin cup, filling them about 3/4 of the way full.
- Bake in the preheated oven for 18-20 minutes, or until the egg muffins have risen and are set in the middle.
- Allow to cool for a few minutes before gently removing them from the muffin tin. They can be stored in an airtight container in the refrigerator for up to a week.
Variations and Tips:
- Meat Lovers: Add cooked bacon, sausage, or ham for extra protein.
- Cheese Swaps: Experiment with different types of cheese, such as mozzarella or goat cheese, to vary the flavor.
- Vegetable Mix: Substitute bell peppers with other vegetables like zucchini, mushrooms, or cherry tomatoes for a seasonal twist.
- Meal Prep: These muffins freeze well, so consider making a double batch for longer-term storage.
Simply reheat in the microwave for a quick meal.
– Spice It Up: Add a pinch of red pepper flakes or your favorite herbs (like basil or oregano) for added flavor.
Enjoy your healthy, tasty egg muffins!
Thai Peanut Chicken With Rice Noodles
Thai Peanut Chicken with Rice Noodles is a delicious and satisfying dish that brings together the savory flavors of Thai cuisine with the ease of microwave meal prep. This dish is perfect for busy individuals or families looking for a quick yet filling meal option that can be prepared in advance.
With a preparation time of about 20 minutes and an additional 10 minutes for cooking, it's an ideal choice for a weeknight dinner or for meal prepping to enjoy throughout the week.
Ingredients:
- 1 lb chicken breast, thinly sliced
- 8 oz rice noodles
- 1/2 cup peanut butter
- 1/4 cup soy sauce
- 1/4 cup chicken broth
- 2 tbsp honey or maple syrup
- 1 tbsp lime juice
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 cup bell pepper, sliced
- 1 cup broccoli florets
- 1/4 cup chopped green onions
- Crushed peanuts and cilantro for garnish (optional)
Cooking Steps:
- Cook the Rice Noodles: Begin by boiling a pot of water. Once boiling, add the rice noodles and cook according to package instructions, typically 4-6 minutes. Drain and rinse with cold water to prevent sticking.
- Prepare the Sauce: In a medium bowl, mix together the peanut butter, soy sauce, chicken broth, honey, lime juice, garlic, and ginger until smooth. Set aside.
- Cook the Chicken: In a large skillet over medium heat, add a splash of oil. Once heated, add the sliced chicken breast. Cook for about 5-7 minutes, stirring occasionally until the chicken is fully cooked and no longer pink.
- Add Vegetables: Add the sliced bell pepper and broccoli florets to the skillet with the chicken. Cook for an additional 3-4 minutes until the vegetables are tender but still crisp.
- Combine: Pour the sauce over the cooked chicken and vegetables, stirring to coat everything well. Let it simmer for an additional 2-3 minutes until heated through.
- Serve: In serving bowls, divide the cooked rice noodles, top with the peanut chicken mixture, and garnish with chopped green onions, crushed peanuts, and cilantro if desired.
Variations and Tips:
- For a vegetarian version, substitute chicken with tofu or chickpeas.
- Add other vegetables like snap peas, carrots, or spinach for more variety.
- If you prefer more heat, include a dash of sriracha or red pepper flakes in the sauce.
- This dish can be easily stored in the fridge for up to 4 days. Reheat in the microwave before serving.
- To reduce calories, consider using less peanut butter or swapping some with low-calorie alternatives like tahini.
Lentil and Vegetable Dal
Lentil and Vegetable Dal is a hearty and nutritious dish rooted in Indian cuisine, known for its comforting flavors and vibrant colors.
It's an ideal meal for vegetarians and vegans looking for a wholesome option packed with protein and fiber. This dal is also perfect for meal prepping as it stores well in the fridge and can be easily reheated in the microwave.
With a total preparation and cooking time of about 35-40 minutes, it's a quick and satisfying meal to add to your weekly rotation.
Ingredients:
- 1 cup red lentils, rinsed
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 medium carrot, diced
- 1 bell pepper, diced (any color)
- 1 cup spinach or kale, chopped
- 1 can (14 oz) diced tomatoes
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 2 cups vegetable broth or water
- Salt to taste
- 2 tablespoons vegetable oil or ghee
- Fresh cilantro, for garnish (optional)
- Lemon wedges (optional)
Cooking Steps:
- In a large pan, heat the vegetable oil or ghee over medium heat. Add the cumin seeds and sauté for about 30 seconds until fragrant.
- Add the chopped onions, and cook until they are translucent, about 5-7 minutes. Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes.
- Add the diced carrots and bell pepper to the pan, cooking for another 5 minutes until they begin to soften.
- Stir in the rinsed lentils, diced tomatoes, turmeric, garam masala, vegetable broth (or water), and salt. Bring the mixture to a boil.
- Reduce the heat to low, cover the pan, and let the dal simmer for 20-25 minutes, or until the lentils are soft and cooked through. Stir occasionally and add more liquid if necessary.
- Once the dal is done, stir in the chopped spinach or kale and cook for an additional 2-3 minutes until wilted.
- Taste and adjust seasoning if necessary. Remove from heat, and let it cool slightly before serving or storing.
- Garnish with fresh cilantro and serve with lemon wedges on the side if desired.
Variations and Tips:
- For added spice, consider adding chopped green chilies during the cooking process.
- You can include other vegetables like zucchini, peas, or sweet potatoes based on what you have on hand.
- To make it creamier, stir in a splash of coconut milk or yogurt before serving.
- This dal can be paired with cooked rice, quinoa, or served on its own as a soup-like dish.
- It refrigerates well for up to 5 days and can be frozen for longer storage. Just reheat in the microwave or on the stovetop, adding a little water to maintain the desired consistency.
Stuffed Bell Peppers With Quinoa and Turkey
Stuffed bell peppers with quinoa and turkey are a nutritious and flavorful dish that's perfect for meal prepping. This hearty recipe combines lean ground turkey and protein-packed quinoa, providing a satisfying meal that is both delicious and healthy.
Ideal for those looking for a wholesome option to boost their meal prep game, these stuffed peppers take about 40 minutes to prepare and cook, making them a great option for a weeknight dinner or a weekend meal prep session.
Ingredients:
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed
- 1 lb ground turkey
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 can (15 oz) diced tomatoes, drained
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 cup shredded cheese (optional)
Cooking Steps:
- Preheat your oven to 375°F (190°C).
- In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer until the quinoa is fluffy and the water has been absorbed (about 15 minutes).
- While the quinoa is cooking, prepare the bell peppers by cutting the tops off and removing the seeds and membranes. Set aside.
- In a large skillet, heat a little bit of oil over medium heat. Add the diced onion and garlic, sauté until softened.
- Add the ground turkey to the skillet, breaking it apart with a spoon. Cook until browned and cooked through (about 7-10 minutes).
- Stir in the drained diced tomatoes, cooked quinoa, oregano, cumin, paprika, salt, and pepper. Mix well and cook just until heated through (about 3-5 minutes).
- Carefully spoon the turkey and quinoa mixture into each bell pepper, packing it down gently.
- If using, sprinkle shredded cheese on top of the stuffed peppers.
- Place the stuffed peppers upright in a baking dish and cover with foil. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
- Remove the foil and bake for an additional 5-10 minutes if you want the cheese to be melted and bubbly.
Variations and Tips:
- Vegetarian Option: Substitute ground turkey with black beans or lentils for a meatless version.
- Add Veggies: Incorporate chopped zucchini, corn, or spinach into the stuffing for added nutrition.
- Spiciness: Add a diced jalapeño or sprinkle red pepper flakes into the mixture for a spicy kick.
- Serving: Serve these stuffed peppers over a bed of greens or with a side salad for a complete meal.
- Storage: These stuffed peppers refrigerate well for up to 4 days or can be frozen for up to 3 months. To reheat, simply microwave until heated through or bake in the oven at 350°F (175°C) until warm.
This dish not only serves as a delicious meal but also makes for colorful and appealing meal prep containers! Enjoy your nutritious and easy-to-make stuffed bell peppers!
Buffalo Cauliflower Wraps
Buffalo Cauliflower Wraps are a delicious and nutritious vegetarian meal ideal for anyone seeking a spicy twist on classic wraps.
Perfect for meal prepping, these wraps can be easily made in bulk and stored for quick lunches or dinners throughout the week. With a prep time of about 15 minutes and a cooking time of 20 minutes, you can whip up these flavorful wraps in no time.
Ingredients:
- 1 medium head of cauliflower, cut into florets
- 1 cup buffalo sauce
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 4 large tortillas or wraps (whole wheat, spinach, or your choice)
- 1 cup shredded lettuce
- 1 cup diced tomatoes
- ½ cup diced red onion
- ½ cup shredded cheese (optional: blue cheese or cheddar)
- ¼ cup ranch or blue cheese dressing (for drizzling)
Cooking Steps:
- Preheat your oven to 425°F (220°C).
- In a large bowl, toss the cauliflower florets with olive oil, buffalo sauce, salt, and pepper until well coated.
- Spread the buffalo cauliflower evenly on a baking sheet lined with parchment paper.
- Bake for 20 minutes, turning halfway through, until tender and slightly crispy.
- While the cauliflower is baking, prepare your wraps by laying out the tortillas on a flat surface.
- Once the cauliflower is ready, remove it from the oven and let it cool for a few minutes.
- Divide the buffalo cauliflower evenly among the wraps, adding shredded lettuce, diced tomatoes, diced red onion, and cheese as desired.
- Drizzle with ranch or blue cheese dressing and wrap tightly.
- Slice in half and enjoy immediately, or store in the refrigerator for up to five days.
Variations and Tips:
- For a vegan version, skip the cheese and use a dairy-free ranch dressing.
- Experiment with different sauces to create various flavor profiles; try mixing sriracha, BBQ sauce, or teriyaki sauce with the buffalo sauce.
- You can add additional veggies, such as diced bell peppers or avocado, to enhance the nutritional value.
- If you prefer a firmer bite, try roasting the cauliflower longer, adjusting the time to achieve your desired texture.
- When storing, wrap each cauliflower wrap in foil or parchment paper to keep them fresh, and consider reheating in a pan for a crispy exterior.
Apple Cinnamon Overnight Oats
Apple Cinnamon Overnight Oats are a delicious and nutritious breakfast option that can be easily prepared ahead of time, making them perfect for busy individuals or families wanting to kick-start their day with a wholesome meal.
This dish combines the natural sweetness of apples with warm cinnamon, offering a comforting flavor that can be enjoyed any day of the week. The great thing about overnight oats is that they require minimal prep time—about 10 minutes—and then you simply let them sit in the fridge overnight. By the time morning comes around, you'll have a ready-to-eat breakfast waiting for you!
Ingredients:
- 1 cup rolled oats
- 1 ½ cups milk (dairy or non-dairy)
- 1 medium apple, diced (choose your favorite variety)
- 2 tablespoons maple syrup or honey
- 1 teaspoon cinnamon
- ½ teaspoon vanilla extract
- A pinch of salt
- Optional toppings: chopped nuts, additional diced apples, yogurt, or raisins
Cooking Instructions:
- In a large mixing bowl, combine the rolled oats, milk, diced apple, maple syrup or honey, cinnamon, vanilla extract, and a pinch of salt. Stir everything together until well combined.
- Divide the mixture into individual jars or containers with tight-fitting lids. Make sure to leave some room at the top for expansion.
- Cover the jars or containers and place them in the refrigerator. Let them sit overnight (or for at least 4-6 hours) to allow the oats to absorb the liquid and soften.
- In the morning, give the oats a good stir and add a splash of milk if you prefer a creamier consistency. Top with your choice of optional toppings, if desired, and enjoy!
Variations and Tips:
- Fruit Variations: Experiment with different fruits like bananas, berries, or peaches depending on what's in season or your personal preference.
- Nutty Twist: Incorporate almond butter or peanut butter for added flavor and protein.
- Spice It Up: Include nutmeg or ginger in addition to cinnamon for an extra layer of flavor.
- Make It Vegan: Use plant-based milk and maple syrup for a completely vegan version.
- Meal Prep: You can make a batch of several jars at once and store them for up to 5 days in the fridge for grab-and-go breakfasts.
- Bringing It on the Go: If you don't eat right away, you can easily take your overnight oats on the road. Just make sure the container is sealed tightly.
With these simple steps, you can enjoy a healthy and satisfying breakfast that is prepped the night before, fitting seamlessly into your busy lifestyle.
Teriyaki Salmon With Broccoli
Teriyaki Salmon with Broccoli is a delicious, nutritious dish that combines tender, flaky salmon with vibrant broccoli, all glazed in a savory-sweet teriyaki sauce. This meal is perfect for busy individuals or families looking for a quick and healthy dinner option, as it can be prepared in just 30 minutes.
Ideal for meal prepping, this robust dish can be made in batches and stored for easy lunch or dinner choices throughout the week.
Ingredients:
- 2 salmon fillets
- 2 cups broccoli florets
- 1/4 cup teriyaki sauce
- 1 tablespoon olive oil
- 1 tablespoon sesame seeds (optional)
- 2 green onions, thinly sliced (optional)
- Cooked rice or quinoa (for serving)
Cooking Steps:
- Prepare the Salmon: Preheat your microwave and prepare a microwave-safe dish. Place the salmon fillets in the dish and pour the teriyaki sauce over them, making sure they are well coated.
- Cook the Broccoli: In a separate microwave-safe bowl, add the broccoli florets. Drizzle with olive oil, and season with a pinch of salt and pepper. Cover the bowl with plastic wrap or a microwave-safe lid, leaving a small vent for steam to escape. Microwave on high for about 2-3 minutes, or until the broccoli is vibrant and tender but still crisp.
- Combine and Cook: After the broccoli is done, remove it from the microwave and set aside. Place the dish with the salmon in the microwave and cook on high for 4-5 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Serve: Once both the salmon and broccoli are ready, arrange them on a plate. Garnish with sesame seeds and sliced green onions, if desired. Serve over cooked rice or quinoa.
Variations and Tips:
- Flavor Variations: For a spicy kick, add a teaspoon of sriracha to the teriyaki sauce.
- Veggie Options: Feel free to add other vegetables such as bell peppers, snap peas, or carrots, adjusting the cooking time as necessary.
- Single Batch Cooking: If making meal prep portions, double the quantities and separate into individual containers for easy grab-and-go meals throughout the week.
- Storage: Store cooked salmon and broccoli in airtight containers in the refrigerator for up to 3 days. Reheat in the microwave before serving.
This Teriyaki Salmon with Broccoli is not only simple to make but also packed with protein and nutrients, making it an excellent choice for those looking to maintain a healthy lifestyle while saving time in the kitchen.
Zucchini Noodles With Marinara Sauce
Zucchini Noodles with Marinara Sauce is a delicious and healthy dish that offers a low-carb alternative to traditional pasta. This meal is perfect for individuals looking to maintain a lighter diet, including those who are vegetarian or gluten-free. With a preparation time of just 15-20 minutes, it makes for an excellent option for meal prepping, as you can easily prepare larger batches and store them for future meals.
Ingredients:
- 2 medium zucchinis
- 1 cup marinara sauce (store-bought or homemade)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper, to taste
- Fresh basil leaves, for garnish (optional)
- Grated Parmesan cheese, for serving (optional)
Cooking Steps:
- Prepare the Zucchini Noodles: Using a spiralizer or a vegetable peeler, create zucchini noodles (zoodles) by slicing the zucchini into thin, noodle-like strips. Set aside.
- Sauté Garlic: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.
- Cook Zoodles: Add the zucchini noodles to the skillet, and cook for 2-3 minutes, stirring frequently, until they are tender yet still al dente. Season with salt and pepper to taste.
- Add Marinara Sauce: Pour the marinara sauce over the zucchini noodles in the skillet. Toss everything together and cook for an additional 2-3 minutes, allowing the sauce to heat through.
- Serve: Remove from heat, garnish with fresh basil leaves and serve with grated Parmesan cheese if desired.
Variations and Tips:
- Protein Add-Ins: For a heartier dish, consider adding cooked chicken, shrimp, or turkey meatballs.
- Vegetable Boost: Incorporate other colorful veggies such as bell peppers, spinach, or cherry tomatoes for added nutrition and flavor.
- Spice it Up: Add crushed red pepper flakes for a bit of heat or a splash of balsamic vinegar for extra depth of flavor.
- Storing Tips: This dish can be stored in the refrigerator for up to 3 days. To prevent sogginess, consider storing the zoodles and marinara sauce separately until ready to eat.
- Microwaving: If you're meal prepping, simply portion out the dish into microwave-safe containers and reheat in the microwave for 2-3 minutes, stirring halfway, until heated through.
Curried Chickpeas and Rice
Curried Chickpeas and Rice is a delicious, hearty, and nutritious dish perfect for meal prepping. This vegan-friendly recipe combines protein-rich chickpeas with fluffy rice, all coated in a flavorful curry sauce. It's ideal for those looking for quick weeknight meals, busy professionals, and families wanting to enjoy healthy options throughout the week. Preparation time is approximately 10 minutes, with a cooking time of around 20 minutes, making it a swift and satisfying choice.
Ingredients:
- 1 cup of cooked rice (white or brown)
- 1 can (15 oz) of chickpeas, rinsed and drained
- 1 tablespoon of olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 tablespoon of curry powder
- 1 teaspoon of cumin
- 1 can (14 oz) of coconut milk
- 1 cup of vegetable broth
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Cooking Steps:
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until softened.
- Add the minced garlic and grated ginger to the skillet, cooking for an additional 1 minute until fragrant.
- Stir in the curry powder and cumin, and cook for another 1-2 minutes to enhance the spices' flavors.
- Add the rinsed chickpeas, coconut milk, and vegetable broth to the skillet. Stir to combine, then bring to a gentle simmer.
- Allow the mixture to simmer for about 10-15 minutes, stirring occasionally until it thickens slightly. Season with salt and pepper to taste.
- Serve the curried chickpeas over the cooked rice. Garnish with fresh cilantro, if desired.
Variations and Tips:
- For added vegetables, toss in some spinach, diced tomatoes, or bell peppers during the last few minutes of cooking.
- To spice it up, add a pinch of red pepper flakes or a dash of hot sauce to the curry mixture.
- If you prefer a thicker curry, let it simmer uncovered for a few extra minutes.
- This dish can be easily frozen. Portion into airtight containers and store in the freezer for up to 3 months. When ready to eat, reheat in the microwave until heated through.
- Experiment with different grains like quinoa or cauliflower rice to switch things up!
Greek Yogurt Parfait With Berries and Granola
The Greek Yogurt Parfait with Berries and Granola is a delicious and nutritious dish that serves as a great breakfast or snack option.
It's perfect for those looking to incorporate more protein and fiber into their diet while enjoying a satisfying and visually appealing meal. This recipe is quick to prepare, taking about 10 minutes, and it can be made ahead of time for convenient meal prepping.
Ingredients:
- 2 cups Greek yogurt (plain or flavored)
- 1 cup mixed berries (strawberries, blueberries, raspberries, or blackberries)
- 1 cup granola
- 2 tablespoons honey or maple syrup (optional)
- Fresh mint leaves for garnish (optional)
Cooking Steps:
- In a medium-sized bowl, if desired, mix the Greek yogurt with honey or maple syrup until well combined.
- Prepare serving cups or bowls. Start by adding a layer of Greek yogurt at the bottom of each cup.
- Next, add a layer of mixed berries over the yogurt, spreading them evenly.
- Follow with a layer of granola, sprinkling it generously over the berries.
- Repeat the layers (yogurt, berries, and granola) until the cups are filled, finishing with a layer of berries and a sprinkle of granola on top.
- Garnish with fresh mint leaves if desired, and serve immediately or cover and store in the refrigerator for meal prepping.
Variations and Tips:
- Feel free to substitute the mixed berries with other fruits such as sliced bananas, peaches, or apples for different flavors.
- For added crunch, consider incorporating nuts or seeds such as almonds, walnuts, or chia seeds into the granola layer.
- If you prefer a lower-calorie option, use low-fat Greek yogurt and sugar-free granola.
- You can prepare multiple parfaits at once in airtight containers for a healthy grab-and-go meal.
- Experiment with different flavored yogurts, such as vanilla or coconut, for added versatility.
One-Pan Chicken and Vegetable Bake
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups bell peppers (any color), sliced
- 1 cup broccoli florets
- 1 cup cherry tomatoes, halved
- 1 medium red onion, sliced
- 3 tablespoons olive oil
- 2 teaspoons garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Optional: fresh herbs (like parsley or basil) for garnish
Cooking Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the chicken breasts with olive oil, garlic powder, paprika, oregano, salt, and pepper.
Make sure the chicken is evenly coated with the marinade.
3. Arrange the marinated chicken breasts in the center of a large baking sheet or a shallow roasting pan.
4. Place the sliced bell peppers, broccoli, cherry tomatoes, and red onion around the chicken on the pan, ensuring an even spread.
5. Drizzle additional olive oil over the vegetables and season them with salt and pepper.
6. Bake in the preheated oven for 30-40 minutes, or until the chicken is cooked through (internal temperature should reach 165°F/75°C) and the vegetables are tender.
Once cooked, let the dish rest for a few minutes before serving.
Garnish with fresh herbs if desired.
Variations & Tips:
- Substitute the vegetables based on your preferences; zucchini, asparagus, or carrots work well too.
- For extra flavor, add lemon juice or zest before baking.
- Use bone-in chicken thighs for a juicier option, adjusting cooking time accordingly.
- This meal can be frozen and reheated; consider portioning it into meal prep containers after it cools.
- Serve it with a side of quinoa or brown rice for a complete meal.
Baked Egg and Cheese Breakfast Burritos
Baked Egg and Cheese Breakfast Burritos are a delightful and convenient meal prep option that combines scrambled eggs, cheese, and your choice of fillings wrapped in a hearty tortilla.
Perfect for busy mornings or as a portable breakfast option, these burritos can be made in bulk and stored in the freezer for quick reheating in the microwave.
With a preparation time of about 20 minutes and a baking time of 20-25 minutes, you'll have a satisfying breakfast ready to go any day of the week.
Ingredients:
- 6 large eggs
- ½ cup milk
- 1 cup shredded cheese (cheddar, pepper jack, or a blend)
- 1 cup cooked breakfast sausage or bacon (optional)
- 1 cup diced bell peppers and onions (optional)
- 6 large flour tortillas
- Salt and pepper to taste
- Cooking spray or olive oil (for greasing)
Cooking Instructions:
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined.
- Add the cooked sausage or bacon, diced bell peppers, onions, and shredded cheese to the egg mixture; stir until evenly distributed.
- Lightly grease a baking dish with cooking spray or olive oil.
- Lay one tortilla flat on a clean surface. Spoon about ¼ cup of the egg mixture onto the center of the tortilla.
- Fold in the sides of the tortilla, then roll it up from the bottom to secure the filling. Place the burrito seam-side down in the baking dish. Repeat with the remaining tortillas and filling.
- Once all burritos are in the baking dish, cover with foil and bake for 20-25 minutes, until the eggs are fully set and the burritos are heated through.
- Remove from the oven, let cool for a few minutes, and then serve warm or allow to cool completely before storing.
Variations and Tips:
- Add Fresh Herbs: Mix in fresh herbs like cilantro or chives for an added burst of flavor.
- Spicy Variation: Add diced jalapeños or a splash of hot sauce to the egg mix for a spicy kick.
- Vegetarian Option: Omit the meat and add more vegetables, such as spinach, mushrooms, or zucchini.
- Freezing: To freeze, wrap each burrito tightly in plastic wrap or aluminum foil before placing them in a resealable freezer bag. They can be stored for up to 3 months.
- Reheating: When ready to eat, remove the plastic wrap and microwave the burrito on a microwave-safe plate for 1-2 minutes until heated through. Enjoy your delicious, make-ahead breakfast!
Veggie Quiche Cups
Veggie Quiche Cups are delightful mini quiches that are perfect for meal prepping. They are not only healthy but also incredibly versatile, making them a great choice for anyone ranging from busy professionals to families looking to enjoy nutritious snacks or meals throughout the week.
Each cup is filled with a delicious combination of eggs, cheese, and colorful vegetables, and preparation takes about 15 minutes with a total cooking time of around 20 minutes.
Ingredients:
- 6 large eggs
- 1 cup milk (or dairy alternative)
- 1 cup shredded cheese (cheddar, mozzarella, or your choice)
- 1 cup chopped vegetables (spinach, bell peppers, mushrooms, zucchini, etc.)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder (optional)
- 1/2 teaspoon onion powder (optional)
- Cooking spray or muffin liners
Cooking Instructions:
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare Muffin Tin: Grease a muffin tin with cooking spray or line with muffin liners to prevent sticking.
- Whisk Eggs and Milk: In a large mixing bowl, whisk together the eggs, milk, salt, pepper, and any optional seasonings until well combined.
- Add Vegetables and Cheese: Fold in the chopped vegetables and shredded cheese into the egg mixture gently.
- Fill Muffin Tin: Pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full.
- Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the quiche cups have risen and are golden on top.
- Cool and Serve: Once baked, let them cool for a few minutes before removing them from the tins. Serve warm or allow to cool completely before storing.
Variations and Tips:
- Add Proteins: Consider adding cooked ham, bacon, or sausage bits for a heartier option.
- Seasonal Vegetables: Change up the vegetables based on the season or what's available in your fridge.
- Storage: Store quiche cups in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave for a quick meal.
- Freezing: These quiche cups also freeze well; simply place them in a freezer-safe container and reheat directly from frozen in the microwave.
- Customization: Feel free to experiment with different types of cheeses, herbs, or spices to create unique flavors for your quiche cups.
Coconut Curry Chickpeas With Jasmine Rice
Coconut Curry Chickpeas With Jasmine Rice is a delicious and fulfilling vegan dish that perfectly combines the aromatic flavors of coconut and spices with protein-packed chickpeas. This dish is ideal for meal prepping, as it can be made in larger quantities and stored for quick meals throughout the week.
The preparation time is approximately 15 minutes, with a total cooking time of 30 minutes, making it a great choice for busy individuals and families looking for a nutritious and savory option.
Ingredients:
- 1 cup of jasmine rice
- 2 cups of water
- 1 can (15 oz) of chickpeas, drained and rinsed
- 1 can (14 oz) of coconut milk
- 2 tablespoons of curry powder
- 1 tablespoon of olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1-inch piece of fresh ginger, minced or grated
- 1 cup of spinach (fresh or frozen)
- Salt and pepper to taste
- Fresh cilantro (for garnish, optional)
- Lime wedges (for serving, optional)
Cooking Steps:
- Begin by rinsing the jasmine rice under cold water until the water runs clear. Combine the rice and water in a medium pot and bring to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for another 5 minutes.
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until aromatic and translucent.
- Stir in the minced garlic and ginger, cooking for an additional minute until fragrant.
- Add the drained chickpeas, curry powder, and coconut milk to the skillet. Stir well to combine and bring the mixture to a simmer. Allow it to cook for about 10 minutes, stirring occasionally.
- Mix in the spinach and cook for another 2-3 minutes, until the spinach has wilted. Season with salt and pepper to taste.
- Fluff the jasmine rice with a fork and serve the coconut curry chickpeas over the rice. Garnish with fresh cilantro and serve with lime wedges if desired.
Variations and Tips:
- For added heat, consider adding a diced chili pepper or a pinch of red pepper flakes to the curry.
- You can substitute the chickpeas with lentils or any other beans of your choice.
- Feel free to include additional vegetables such as bell peppers, sweet potatoes, or zucchini.
- If making in advance, store the curry and rice separately to keep the rice from getting soggy. Reheat in the microwave when ready to eat.
- For a richer flavor, let the curry sit for a few hours or overnight in the refrigerator before reheating, as the flavors will deepen.
