Course
Main Equipment
Ingredients
Best Egg Salad Sandwich Ever
An easy throw together meal that is perfect for meal prep and very heart healthy. Eggs contain healthy fat and protein. The fiber included from the plant ingredients help with heart health as well!
Instant Pot Chicken Burrito Bowl
Throw together this Chipotle-like burrito bowl in under 25 minutes for a balanced, protein and fiber packed meal prep recipe. Top with sour cream/greek yogurt, cheese, gauc, or salsa.
Tomato, Mozzarella, and Basil Scrambled Eggs in a Jar
Buffalo Roasted Chickpeas
Have you ever tried roasting chickpeas before? These beans when roasted in the oven or air fryer transform into the perfect afternoon snack that is packed with protein and fiber to help satisfy your cravings and stabilize your blood sugar levels throughout the day. Add these crunchy chickpeas to your salads, trail mix, or eat on its own as a snack.
Spaghetti Squash with Tomatoes and Olives
Are your taste buds feeling adventurous? Most of us reach for yellow squash, zucchini, or butternut squash, but this is your challenge: spaghetti squash! This nutrient-packed gourd has lots of fiber for gut health, vitamin B-6 to keep your cells healthy, the antioxidant vitamin C, and beta-carotene for eye health and more antioxidant power. Spaghetti squash is great on its own or as a low-calorie, fiber-rich replacement for spaghetti noodles. You'll never know if you'll like spaghetti squash until you try it! Not a fan of olives? Add drained black beans or grilled chicken when you add the tomatoes, olives, cheese, and seasonings for a balanced, protein-rich meal.
Air Fryer Balsamic Brussels Sprouts
Bean Burger
Dairy free and optional egg-free burger.
No bake protein-energy balls
These are a great snack or breakfast to make that are easy to accommodate to your tastes. These protein balls are also very driver friendly, just make sure to pre-portion out 2-3 balls as a snack while driving. If you don't pre-portion you will eat ALL of them- they are that good!
Avocado & egg toast
This recipe has everything, complex carb from the toast, fiber to fill you up from the non-starchy veggies, healthy fats and fiber from the avocado and of course a great dose of protein to keep you full for hours from the eggs!
Berry overnight oats
Overnight oats are an easy breakfast option to prep the night before. Oats are super filling because of the fantastic fiber in there but this recipe also has a protein source that will also keep you full for hours. The Greek yogurt is a great source of probiotics, the good bacteria for your gut. Blue, red, & purple fruits & veggies like berries, apples, & red cabbage contain a polyphenol called Anthocyanin which give the produce those colors. Anthocyanins actually promote microbial diversity of GOOD bacteria & the anthocyanins from 2 cups of blueberries increase insulin sensitivity, lower visceral adipose tissue & improve satiety.
Chia seed protein pudding
No cooking required and a great option for breakfast meal prep for your week! Chia seeds are a fantastic source of Omega-3 fats and soluble fiber. These are both potent PREbiotic food sources for the good bacteria in your gut that help you fight off disease, make compounds that help you avoid overeating, help in insulin sensitivity and the list goes on!
Chocolate peanut butter overnight oats
Who doesn't like chocolate and PB together?! Tastes like you are eating a reeses cup melted in your oatmeal! Overnight oats are a fantastic way to meal prep breakfast.
Mocha overnight oats
Have your caffeine in your breakfast! Chocolate protein powder with instant coffee makes this a nutritious jumpstart to your day.
Protein parfait
Here is a great snack or quick breakfast option! Way less added sugars than a pre-made parfait and more protein.
Veggie omelet
Did you know you can make yummy, fluffy eggs in the microwave?!? Eggs are a great way to "hide" veggies as well so try this recipe out with a mix of veggies to find which ones you like the most.
Salad kit with chicken
Easy meal to keep on standby. Make sure to use the bagged salad kit within 3 days as that is typically the serving size and if you go past 3 days the kit may go bad.
Greek yogurt chicken salad
Another recipe that doesn't require cooking if you use a rotisserie chicken or the pre-cooked frozen chicken.
Chickpea avocado salad
Vegan meal option that you can throw together with no cooking!
Cottage cheese crab bowl/ sushi in a bowl!
This really does taste like sushi in a bowl! Remember to make the largest portion of the meal the diced cucumber. Switch the crab out for canned tuna, salmon, or chicken if you would prefer. if you are able to find cottage cheese that says "live cultures", such as the Good culture brand, you will be eating beneficial bacteria called probiotics.
Avocado tuna or salmon wrap
Everyone one likes a tasty wrap right? Especially one that doesn't require any cooking! This recipe works great with a variety of veggies, so go with your preference, and a variety or dressings or sauces for flavor.
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