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Beginner's Guide to Meal Prep
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Beginner's Guide to Meal Prep & Planning

Have trouble meal planning each week? These tips and tricks to meal prepping will help get you on track with your health and fitness goals - here's 3 recipes for breakfast, lunch and dinner to get you started!
Servings: 4 servings each

Ingredients

Breakfast Frittatas

  • 1-2 tbsp butter (for greasing muffin tins)
  • 1 500mL carton egg whites
  • 1/2 cup broccoli, finely chopped
  • 1/2 cup cherry tomatoes, sliced in half
  • 1 cup spinach, chopped
  • Salt & pepper to taste

Turkey Taco Lunch Bowls

  • 1 tbsp olive oil
  • 1 lb ground turkey
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp salt
  • 1 small red onion, diced
  • 1 cup Corn
  • 1 cup cherry tomatoes, sliced in half
  • 1 cup romaine lettuce, chopped
  • 1/2 cup cilantro, chopped

Sheet Pan Greek Chicken

  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 4 cloves garlic minced
  • 1 tbsp oregano
  • 1 tsp salt
  • 4 chicken breasts, cubed
  • 1 head broccoli, chopped
  • 1 medium-sized zucchini, sliced
  • 1 red pepper, chopped

Coconut Energy Bites

  • 2 cups tahini
  • 2 cups oat flour (blended oats)
  • 1 cup vanilla whey protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup sesame seeds
  • 2 tbsp maple syrup
  • 1 tbsp water

Instructions

Breakfast Frittatas

  • Preheat oven to 375 F. Grease muffin tins with butter, then mix together veggies, egg whites, salt and pepper. Divide mixture evenly among muffin tins, then bake in oven for 20 minutes until fully cooked. Remove, let cool and enjoy!

Turkey Taco Lunch Bowls

  • In a large skillet, heat olive oil over med-high heat. Add turkey, chili powder, cumin and salt, cooking for 7-8 minutes until browned and cooked through. Meanwhile, prepare toppings and divide among four meal prep bowls. Add turkey, let cool and store in fridge up to five days.

Sheet Pan Greek Chicken

  • Preheat oven to 425 F. In a small bowl, mix together olive oil, lemon juice, garlic, oregano and salt. Add all remaining ingredients to a large sheet pan, then pour marinade overtop, tossing to combine well. Bake in the oven for 15-18 minutes until chicken is cooked through, stirring midway through cooking time. Serve and enjoy!

Coconut Energy Bites

  • Make oat flour by blending 2 cups rolled oats in a food processor. Combine all ingredients in a large bowl. Roll out into small balls, then roll in shredded coconut to finish (optional). Store in fridge up to 2 weeks.