Egg Muffins by Nazima Qureshi
Makes: 12 egg muffins
1 pepper, diced
1 cup mushrooms, diced
12 large eggs
1/2 cup milk
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp red chili powder
1/2 tsp onion powder
Preheat the oven to 350 degrees. In a large bowl, mix together all ingredients. Pour 1/4 cup of the mixture into silicone muffin liners (I recommend silicone for easier clean up). Bake at 350 degrees for 30 minutes until egg muffins puff up. Remove and let cool before storing in an airtight container.
Turkey Taco Meal Prep Bowl by Denise Bustard
¾ cup brown rice (uncooked; may be swapped for quinoa or long-grain white rice)
⅛ tsp salt
1 lime (zested)
¾ lb lean ground turkey (beef or chicken may be swapped)
2 tablespoons homemade taco seasoning
⅔ cup water
1-pint cherry tomatoes (halved)
1 jalapeño (finely chopped)
¼ cup red onion (finely chopped)
½ lime (juiced)
⅛ teaspoon salt
12 oz can corn kernels (341 mL; drained)
½ cup mozzarella (shredded)
Cook brown rice according to package directions, adding the lime zest and salt to the cooking water. Allow cooling slightly before portioning out.
Add turkey to a medium pan and cook over medium heat, breaking it up with a spatula until no longer pink (approximately 10 minutes).
Sprinkle the taco seasoning over the cooked meat, then add the water. Stir and simmer for a couple of minutes, until the sauce has thickened.
Remove from heat and allow cooling slightly before portioning out. Combine all salsa ingredients and toss them together.
To assemble lunch bowls, divide ingredients evenly between four 2-cup capacity meal prep containers.
No-Bake 4-Ingredient Peanut Butter Energy Bites by Amanda Finks
1 1/2 cups old-fashioned rolled oats
1/2 cup peanut butter
1/3 cup pure maple syrup
1/3 cup semi-sweet chocolate chips
Add all the ingredients to a large bowl. Mix together until well incorporated. Cover and chill in a refrigerator for at least 30 minutes.
Grab about a heaping tablespoon full of the mixture and press it into a ball with your palms. Repeat with the remaining oat mixture, making about 16 energy bites.
Store in a sealed container in the refrigerator.
Fruit On The Bottom Overnight Oats by Denise Bustard
1 cup frozen fruit thawed
1 teaspoon maple syrup
½ cup rolled oats
1 tablespoon chia seeds
¾ cup almond milk
Place thawed frozen fruit in the bottom of a jar (at least 12.5 oz; 1 pint works too). Mash with a spatula until pureed.
Add in the following order: maple syrup, rolled oats, chia seeds, and almond milk. No need to stir, just put the lid on and place in the fridge overnight.
Store for up to 4 days. Enjoy cold.
Healthy Chicken Pad Thai by Kevin Curry
Ingredients for 3 – 4 servings:
18oz raw chicken breasts
4oz (56g) flat brown rice noodles
3 tbsp garlic paste
1 red bell pepper
1 cup mushrooms (chopped)
1.5 cup bean sprouts
1 cup green onions (chopped)
1/4 cup rice vinegar (or fish sauce)
1/8 cup Coconut Aminos (low sodium soy sauce)
1/8 cup Red chili pepper sauce
2 tbsp coconut sugar
juice from 1 lime
- Boil brown rice noodles. Drain and set aside.
- Chop up veggies – bell pepper, mushrooms, green onions, limes, cilantro. 3. Slice chicken breast into small pieces.
- In a bowl, mix rice vinegar or fish sauce, coconut sugar, red chili pepper sauce, & fresh lime juice.
- Spray a nonstick skillet with coconut oil, then add garlic paste. Toss in chicken breast pieces and cook.
- Finally, add noodles, then fresh veggies, and the sauce.
- Build your meals.