Meal-Prep Go-to's

I started to make a concerted effort to do more meal prepping and eating healthier in 2024 and tried a meal service (Factor) which was really great. It gave me a lot of ideas for better portion sizes, higher protein, less fat, and low carb options.

I tried to recreate some of these meal options at home and finally found the groove on how to do it without spending 4-6 hours on a weekend putting it all together. This turns out to be a nearly impossible task when you have the time, and unthinkable when you inevitably don't have the time with 3 kids at home and needing to fit in all the chores and grocery shopping in on those weekend days as well.

Meal Prep Combos

Quick tips on how to fit it all in:

  • pick 2 meals per week to make
  • make at least 8 servings, freeze 2
  • choose meal options that share a similar base (pasta or rice etc)
  • make any sauces and prep any meat on the weekend
  • choose a weeknight or lunch break Monday or Tuesday to actually make the meals
  • each portion fits in a 1.5 cup glass container

Red and Green Grilled Chicken and Pasta

Roast the veggies, blend to make the sauce, and cut and marinate the chicken on the weekend.
Make pasta, steam broccoli, and grill chicken on the week day.
Split pasta in half. Add half the red sauce to one half of pasta, and green to the other half. Freeze any remaining sauce.
  1. Baked Feta Pasta (SAUCE)
  2. Baked Zucchini and Parm (SAUCE)
  3. Speidies marinated chicken breast (~5oz per serving)
  4. Steamed broccoli (SIDE)
  5. 1 box Chickpea Rotini

Korean Beef and Chicken Fajita Rice Bowls

Make hoisin sauce, garlic sauce, slice onion and pepper, and shred rotisserie chicken on the weekend.
Make rice, steam broccoli, and cook meats and veggies in separate pans (beef in one pan and chicken and onion/peppers in another)
  1. Hoisin sauce
  2. Garlic Cilantro Sauce
  3. Taco Seasoning (for chicken)
  4. 2 cup basmati or brown rice cooked in bone broth
  5. Steamed broccoli (SIDE for Korean beef)

Breakfast - Overnight Oats and Loaded Breakfast Bowl

Easily put together 1 container of overnight oats on the weekend.
You can either bake the hashbrowns OR the scrambled eggs on the weekend and prep any chopped veggies you want to include.
  1. Overnight Oats - Mixed Berries
  2. Cottage Cheese Scrambled Egg Bake (Makes 6)
    • Use pre-cut cubed ham, chopped pepper & onion
    • Sub 1 cup egg whites for 6 eggs (12 eggs total)
    • Bake egg mix and cut in 6 portions
    • Put in containers instead of tortillas
  3. Hashbrown patties (needs 6)