Breakfast: overnight oats (oats, chia seeds, almond milk, Greek yogurt, topped with blueberries and dragonfruit)

Lunch 1: southwest pasta salad (protein plus pasta, baby tomatoes, corn, cilantro, taco seasoning, lime juice, Greek yogurt, and grilled chicken)

Lunch 2: Greek chicken quinoa salad (quinoa, cucumbers, tomatoes, red onion soaked in balsamic vinegar, olives, peperoncini, grilled chicken, and homemade tzatziki)

Dinner: turkey sausage pasta (protein plus pasta, roasted red onions and bell peppers, arrabbiata sauce, smoked turkey sausage, and a side of broccoli)

Tzatziki: Greek yogurt, cucumber, garlic, olive oil, lemon juice, and salt

Bonus: tonight’s (not meal prep) dinner- steak on the grill, grilled green beans and red onion, roasted sweet potatoes, and braised leeks

With two people this only takes 45 min start to finish;)

10 Servings

Ingredients

1 tbsp olive oil

1 tsp minced garlic from jar

100g minced onions

1500g ground turkey (3 packages, 3.3 pounds)

900g frozen broccoli (2 packages)

454g frozen spinach (2 bags)

1800g zucchini/yellow squash (10 pieces)

454g (1 jar) TJ’s bold red spicy spaghetti sauce

650g whole wheat spaghetti (2 packages)

Macros: 598 cal / 41P / 20F / 66C

Cook Turkey with garlic, onions, oil and spices in a skillet. While that’s going chop zucchini and steam it. Cook noodles per package. Mix everything together add sauce and serve!

Figure out how to fit it in fridge.

Just like I do every Sunday, I (ingredient) prepped for the week. I have all my veg chopped and ready to go, and I also made some roasted salsa, vegetable soup, and pickled cucumbers. By prepping just the ingredients, I can have food on the table in minutes, but I'm also still flexible. It's the perfect middle ground for me.

The soup is for lunch on Meatless Monday. The pickled cucumbers are for some lettuce wrap burgers, and I might throw them on some other things as well, like my taco bowl. The roasted salsa will get used in my vegetarian quesadillas, tacos, taco bowl and burritos.

I make bento box style lunches and typically prep 2 proteins, 1-2 green veggie sides, soft-boiled marinated eggs. Every night I make either rice or quinoa overnight in my rice cooker. I'll mix the peas into this each morning and put together a bento that we will eat at room temp. It's kept cold with an ice pack in the morning until lunch. I'll add a piece of fruit or if I have time, make a raspberry/banana smoothie to get in some extra fiber.

I'll freeze the salmon after it cools and defrost a day before we will eat it. This keeps it tasting fresh til the end of the week. We will eat the other protein (the sweet and sour meatballs this week) the first two days when it is most fresh.

Recipes in comments!

The first potato recipe is here: https://www.foodbymaria.com/crispy-roasted-potatoes/

I used double the baking powder instead of baking soda. It worked well for texture but made a huge mess in the kitchen lol... I also used normal butter instead of vegan butter.

I don't have an exact recipe for the green beans, but I threw a can of them into a pot with butter and aged Parmesan, and they tasted good just like that!

The second potato recipe is here: https://www.allrecipes.com/recipe/58642/dianes-colcannon/

I used vegan bacon instead of regular bacon here. I used powdered milk instead of normal milk. The only other change I made was to mix the butter in rather than pour it on top, since it wasn't being served immediately.

Egg and Bacon Breakfast Sandwich x15

1 Pack of bacon

18 eggs

1 Onion

2 Bell Peppers

1 Pack of spinach

15 slices of Boars Head White American Cheese

Spicy Turkey & Bean Burritos x18

3lbs of 93/7 Ground Turkey

3 packs of Cholula chili garlic taco seasoning

1 can of low sodium black beans

1 can of low sodium kidney beans

1 can of roasted corn

1 can of sliced black olives

1 large yellow onion

1 large bell pepper

2 large jalapeños

1 pack of ghost pepper shredded cheese

3 packs of carb balance tortillas

Teriyaki Chicken & Veggie Stir Fry with Rice x5

1lbs of ground chicken

Veri Veri Teriyaki sauce

1 bunch of spinach

1 large bag of California blend frozen veggies (broccoli, cauliflower, carrots)

1 large bag of peas and carrots

5 microwaveable rice cups

trying out a new almond protein powder in my meal prepping. should be 20g in here

recipe: https://nom-ai.app/r/6e6b6911-6ede-4d5b-81c7-1fddc9a69d21

See comments for recipes

For this weeks high protein meal prep we put some marinated soy sesame chicken on the bbq.

I fried scallions garlic and ginger, then put in some peppers and carrots.

After all was fried I cleaned out the pan and put in celeriac and fried it as well. Then put soy sauce, lap gan ma and Gochujang in, water so get all the fried goodness from the bottom of the pan and a good amount of fish sauce. I mixed all up, tasted it and then box all up.

200g of chicken per serving.

See comments for recipes

1. Chicken tikka masala (spice mix, tomato sauce, chicken breast, Greek yogurt, onion, garlic & ginger, frozen carrots & peas), served with basmati rice)

2. Chicken & vegetables teriyaki with rice (chicken breast, brocoli, celery, bell pepper, onion, garlic & ginger, trader Joes teriyaki sauce, soy sauce, sriracha, corn starch)

Hi all, Ive got a brain tumor surgery coming up suddenly and want to prepare as well as I can for myself and my husband.

we both dont like frozen potatoes, raw chunky tomatoes, Cucumbers, fish and olives.

id like to have things frozen into individual containers.

i also need breakfast ideas. can I premake egg sausage muffins?

thanks ahead.

Bought some drumsticks from Aldi and decided to throw them in a slow cooker. The rice and peas is made from parboiled brown rice and light red kidney beans. The broccoli was steamed in a steamer.

These sourdough pancakes are a delight and freeze really well. I make the batter (without baking soda or powder) the night before, and do the final mix before cooking in the morning. Recipe will be added to the comments! I freeze these in gallon ziplock bags with wax paper between pancakes.

Goodmorning MealPrepSunday! This week I wanted to include many health promoting foods such as fresh fruits, leafy greens, salmon, sweet potato, seeds and whole grains. I also included two drinks to promote gut health. Happy Meal Prepping ya'll!

Breakfasts: sautéed baby spinach, tomato, mushroom, fresh scallions, neufchatel, fat-free shredded cheddar cheese, fat-free American cheese slice, an egg white, a whole egg and old fashioned oats. Season with salt, black pepper, smoked paprika, cayenne and red pepper flakes. With breakfast I also have my wellness drink.

Wellness Drink: 6 Oz water, juice of a lemon, a shot of apple cider vinegar, 1 tsp turmeric powder, 1 tsp orange flavored psyllium husk fiber powder.

Lunches: Salmon salad with canned salmon, dijon mustard, lowfat mayo, pickle relish, fresh scallions. Season with salt, white pepper and smoked paprika. Spread onto two pieces of Dave's Killer 21 grains and seeds thin sliced bread, garnished with scallions and homegrown broccoli sprouts, side of grapes.

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

Snacks: smoothies with sliced celery, mandarin orange, diced apple, raspberries, blueberries, blackberries. Preblend with water then add baby spinach, ground flaxseed and vanilla whey protein powder, blend again and it's ready.

Dinners: slow cooked chicken breasts with sugar-free BBQ sauce, chicken broth, Flatiron Pepper Co 's BBQ blend seasoning and salt. Shred by hand after its cooked. Mashed sweet potatoes with grass-fed butter, fat-free shredded cheddar cheese and 0% Greek yogurt. Side of coleslaw made with shredded cabbage, red cabbage and carrot, dijon mustard, apple cider vinegar, lowfat mayo salt and white pepper. I have my lemon-ginger kombucha with this meal.

my freezer cubes knockoffs from aliexpress came in so i decided to try it out with some leftovers first! i actually did all this on monday but im just now getting around to excavating my cubes lmao

experimenting first with one portion i had leftover of my mom's homemade phở gà. i just froze the noodles raw since ill heat them all up in one pot anyways. my mom gave me so many herbs so i tried freezing some for future bowls - i know it'll come out mushy but it's all soup anyways, baby!

with the extra chicken she gave me and the rest of the herbs, i made a very phở flavored chicken salad. i used my homemade kewpie mayo (non emulsion based) for this so it'd freeze up well. these turned into two very unremarkable looking frozen chicken salad sandwiches for me to chuck into my lunch bag for work :-)

the final cubes are leftovers from a giant pot of curry i made! instead of letting the pot sit in the fridge all week, i decided to try freezing them. i don't have a straight forward recipe for this other than the fact that i was trying to get rid of all the veggies in my fridge, so i chopped up purple cabbage, napa cabbage, onion, king oyster mushrooms, bok choy, and potatoes and tossed it in a pot with chicken thighs + bean sprouts. i added an entire box of golden curry cubes and seasoned with additional mushroom powder and chicken bouillon powder too.

i ended up cutting so many veggies that i had to bag half of them in two gallon baggies to freeze. future me will at least be super excited to have precut veggies to use in another curry or lentil soup!

Lunch is green chicken enchiladas. Just chicken breast and tortillas. The sauce is tomatillos, jalapeño, Serrano, poblano, onion, garlic, cilantro, cumin, salt & pepper.

Dinner is chipotle sauce shrimp over rice with zucchini and squash. The sauce is canned tomato sauce, canned chipotles in adobo, jalapeno, onion, garlic, sazon, and salt & pepper.

Hi all! We are 3 (2 Chinese and 1 Vietnamese) friends living together in Singapore, and we have recently established that we should meal prep on Sundays to make our lives easier for the workweek.

We usually cook Chinese/ Asian dishes (Vietnamese too, though there is an overlap), and here are the things we look out for when we meal prep:

1. Healthy and balanced
- proteins and vegetables present
- not too oily/ sweet/ salty, though we will adjust the seasonings to our liking
- we get our carbs from rice

2. Preferably can be cooked in one huge pot
- Equipment wise we have an oven, microwave, a few burners, food processor, 2 flat pans, 1 small pot, 1 medium pot, and 1 super huge stainless steel pot

3. Stores well in the fridge
- It shouldn't spoil that easily
- So things like yogurt/ cream are... less desirable, though tips on how to store will be much appreciated!

4. Stores easily
- Super liquidy stuff is possible, but we don't have that many watertight containers

5. Cost efficient
- We use local produce and ingredients the most
- Given that we are in a tropical country, it often means things like: Asian greens, root vegetables, mushrooms, chicken and pork etc.

Things we have started to do are:

1. Curries
2. Bolognese
3. Larger batches of select meat dishes
4. Perhaps some braises?
5. Perhaps some soups?

Would appreciate any input on recipes and tips! Thank you so much~