10 Easy Meal Prep Ideas That Are Healthy Too

• 2 cups fresh pineapple chunks
• 2 lbs boneless skinless chicken thighs or breast
• ⅓ cup sodium soy sauce
• ⅓ cup brown sugar
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 red pepper, sliced
• 1 yellow pepper, sliced
• 1 small red onion, sliced
• 1 tablespoon sriracha

• 1 Tablespoon chicken bouillon powder
• 1 Tablespoon sweet red chili sauce add more to desired preference
• shredded chicken breast, cooked
• julienne carrot
• spiralzied zucchini
• green onion, diced scallions
• snap peas, cut lengthwise
• cilantro
• salt, to taste
• pinch red chili flakes, optional.

• 2 lbs Flank Steak
• 1 tablespoon olive oil
• ½ small onion, sliced thin
• 1 cup sliced red pepper
• 1 cup sliced green pepper

SAUCE

• 3 cloves garlic, minced
• 3 tablespoon brown sugar
• ⅓ cup soy sauce
• 1 tablespoon grated ginger
• ⅓ cup hoisin sauce
• ½ cup water
• 1 Tbs chili garlic sauce (Sambal Oelek) you can sub in sriracha here

SLURRY TO THICKEN SAUCE

• 2 tablespoon cornstarch
• 2 tablespoon water

• 1 lb extra-lean ground beef

• ½ teaspoon salt
• 1 yellow onion, diced
• ½ cup dill pickles, chopped
• 2 plum tomatoes, diced
• ¼ cup shredded cheddar cheese
• 2 cups romaine lettuce, chopped

Big Mac sauce

• ½ cup light mayo
• 2 tablespoon ketchup
• 1 tablespoon relish

Chicken

• 1 teaspoon olive oil

• 2 chicken cutlets
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt & pepper, to taste

Quick guacamole

• 1 avocado
• 1 tablespoon finely chopped red onion (and/or 1 clove garlic, minced)
• 2 teaspoon lime juice
• ½ teaspoon salt
• ¼ teaspoon pepper

Rice

• 2 cups water
• 1 cup white rice
• 1 teaspoon butter
• 1 pinch salt

Toppings

• 1 can black beans, rinsed and drained
• 1 cup pico de gallo storebought or homemade
• 1 cup romaine lettuce, chopped
• 2 tablespoon shredded cheese
• 2 tablespoon sour cream

• ▢2 medium boneless skinless chicken breasts
• ▢¼ cup Frank’s Red Hot Sauce
• ▢2 tablespoons ghee
• ▢1 teaspoon salt
• ▢1 tablespoon Whole30 mayonnaise
• ▢2 12-ounce bags frozen cauliflower rice
• ▢salt
• ▢pinch turmeric if desired
• ▢1 head romaine lettuce shredded
• ▢1 cucumber diced
• ▢1 cup grape tomatoes halved
• ▢1 bunch green onions sliced thin
• ▢2 avocados peeled, seeded, and diced before serving
• ▢Whole30 ranch dressing for drizzling
• ▢celery sticks for garnish

Slow Cooker Chipotle Honey Chicken

• ▢¼ cup honey
• ▢¼ cup chicken stock
• ▢¼ teaspoon salt
• ▢1 clove garlic minced
• ▢1 tablespoon lime juice
• ▢2 tablespoons adobo sauce from a can of chipotle peppers
• ▢1 chipotle pepper whole; optional; see note 1
• ▢1 lb boneless skinless chicken breasts roughly 2 large breasts; see note 2

Salad

• ▢3 cups cabbage finely chopped or shredded
• ▢2 carrots shredded
• ▢1 bell pepper thinly sliced

Before Serving

• ▢tortilla chips or strips
• ▢or small tortillas to serve as tacos

Jamaican Rub

• ▢½ tablespoon dried thyme leaves
• ▢½ tablespoon ground allspice
• ▢1 tablespoon brown sugar
• ▢½ teaspoon salt
• ▢½ teaspoon pepper
• ▢½ tablespoon garlic powder
• ▢½ teaspoon cinnamon
• ▢1/16 teaspoon cayenne for mild spice or ⅛ teaspoon (for spice-ay!)

Jerk Chicken Lunch Bowls

• ▢¾ cup uncooked quinoa
• ▢2 large chicken breasts
• ▢1 tablespoon olive oil
• ▢juice 1 lime
• ▢2 bell peppers cut into large chunks
• ▢1 large zucchini cut into large chunks
• ▢2 mangoes cubed

Rub:

• ▢1 tablespoon sugar brown or coconut; optional
• ▢¾ teaspoon salt
• ▢1 tablespoon chili powder note 1
• ▢1.5 teaspoon cumin
• ▢1.5 teaspoon paprika
• ▢½ teaspoon garlic powder
• ▢½ teaspoon onion powder
• ▢⅛-¼ teaspoon cayenne optional

Fajitas

• ▢2 chicken breasts roughly 1 lb; sliced into strips; note 2
• ▢2 bell peppers sliced into strips
• ▢1 red onion sliced into strips
• ▢1 zucchini optional; sliced into strips
• ▢1 cup mushrooms optional; quartered
• ▢1 lime juiced
• ▢1 tablespoon olive oil

To Serve

• ▢8 6 inch tortillas or tortilla boats
• ▢avocado
• ▢cilantro
• ▢cheese or other toppings