Tag: Meal Prep

Homemade Fajita Seasoning

Homemade Fajita Seasoning

Posted on by Amy MS, RD, LDN

Homemade Fajita Seasoning

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Homemade Fajita Seasoning

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  • Author: Amy MS, RD, LDN
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Description

This homemade fajita seasoning is a flavorful blend of spices like chili powder, cumin, paprika, and garlic—perfect for chicken, beef, or veggies. It’s quick to mix up, budget-friendly, and way better than store-bought!

Ingredients

  • 1 tbsp Chili Powder
  • 1 1/2 tsp Cumin
  • 1 tsp Paprika
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Dried Oregano
  • 1/4 tsp Crushed Red Pepper Flakes

Instructions

  1. Combine all spices into a small bowl and stir together to combine.
  2. Store in an airtight container. Enjoy on your favorite fajitas or tacos!

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Posted on by Amy MS, RD, LDN

Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings
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Description

These easy sheet pan fajitas are loaded with colorful bell peppers, onions, chickpeas, and cauliflower—with an optional chicken add-on for a flexitarian twist. Perfect for busy weeknights or meal prep, this veggie-packed dinner is healthy, customizable, and full of bold fajita flavor.

Ingredients

  • 2 lbs Chicken Breasts, diced into 1-inch dice
  • 1 Small Head Cauliflower, cut into florets
  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 2 Bell Peppers, Sliced
  • 1 Red Onion, Sliced
  • 2 tbsp Olive Oil
  • 4 tsp Homemade Fajita Seasoning

Instructions

  1. Start by prepping your veggies and chicken! Dice chicken into 1-inch pieces. Slice the bell pepper and onion into strips.
  2. For meal prep, place the veggies into one container and the chicken into a separate container. Pop lids on and label, then place containers into the fridge until you are ready to cook your fajitas.
  3. When you are ready to cook, add the diced chicken and half of the bell peppers and onion to one sheet tray.
  4. To the other sheet tray add the cauliflower, chickpeas and other half of the bell peppers and onion.
  5. Season with 1 tbsp olive oil per tray and 3 tsp fajita seasoning. Stir each tray using separate spatulas.
  6. Place into the oven and roast for 20-25 minutes until the chicken is fully cooked, the chickpeas are crisp and the veggies are slightly charred.
  7. Serve with tortillas, salsa, Greek Yogurt, guacamole, enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Dinner, Meal Prep
  • Method: Roast
  • Cuisine: Mexican

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Golden Turmeric & Apple Baked Oatmeal

Golden Turmeric & Apple Baked Oatmeal

Posted on by Amy MS, RD, LDN

Golden Turmeric & Apple Baked Oatmeal

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Golden Turmeric & Apple Baked Oatmeal

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  • Author: Amy MS, RD, LDN
  • Total Time: 40-50 minutes
  • Yield: 8 Servings
  • Diet: Vegetarian
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Description

This Golden Turmeric & Apple Baked Oatmeal is packed with anti-inflammatory ingredients like turmeric and walnuts, making it a nourishing, healthy breakfast. With its naturally sweet apple flavor and heart-healthy walnuts, this easy recipe is perfect for meal prep and fueling your day.

Ingredients

Dry Ingredients:

  • 2 1/2 cups Old Fashioned Oats
  • 1/3 cup Unsweetened Shredded Coconut
  • 2 tbsp Ground Flaxseed
  • 2 tsp Ground Turmeric
  • 3/4 tsp Ground Cinnamon
  • 1/2  tsp Ground Cardamom
  • 1/4 tsp Ground Ginger
  • 1/4 tsp Ground Black Pepper
  • 1/4 tsp Baking Powder
  • Pinch Salt
  • 1/2 cup Walnuts, chopped

Wet Ingredients:

  • 1 1/2 cups Soy Milk
  • 1 Egg
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 Apple, diced

Instructions

  1. Preheat oven to 375 F. Spray an 9×9 pan with nonstick spray, set aside.
  2. In a large mixing bowl add the dry ingredients. Stir together with a spatula to combine.
  3. In a separate medium mixing bowl add the liquid ingredients, whisk together to combine.
  4. Next, pour the liquid ingredients into the dry ingredients. Stir together with a spatula to combine. Then add the diced apple.
  5. Bake for 30-40 minutes until the center of the oatmeal is set.
  6. Allow to cool for 10 minutes before digging in. Enjoy!
  7. For meal prep, portion the oatmeal out into 8 servings, place into containers, label and place into the refrigerator until you are ready to enjoy. To reheat, place 1 serving on a microwave safe dish, microwave for 30-60 seconds and top with a drizzle of maple syrup.
  • Prep Time: 10 minutes
  • Cook Time: 30-40 minutes
  • Category: Breakfast, Meal Prep
  • Method: Bake
  • Cuisine: American

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Meal Prep Frozen Smoothie Packs

Meal Prep Frozen Smoothie Packs

Posted on by Amy MS, RD, LDN

Meal Prep Frozen Smoothie Packs

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Meal Prep Frozen Smoothie Packs

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  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
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Description

Streamline your mornings with these easy Meal Prep Frozen Smoothie Packs! Perfect for busy schedules, these packs combine fresh fruits, veggies, and other nutritious ingredients to create delicious smoothies in minutes—just blend and go. Ideal for a quick, healthy breakfast or snack!

Ingredients

  • 1 cup Greens (Spinach, Kale, Romaine etc)
  • 1 1/2 cups Fruit (Fresh or Frozen- whatever you like! (Mango, Pineapple, Berries etc)
  • Optional Dry Add-ins: Flaxseed, Chia Seeds, Protein Powder

To Mix Up Smoothies:

  • 1 1/2 – 2 cups Milk of Choice

Instructions

  1. To a large freezer bag or freezer safe container, add the greens, fruit and add-ins of your choice.
  2. Seal and store in the freezer until you are ready for a smoothie!
  3. To make the smoothie, add 1 1/2-2 cups of milk and the contents of your prepped smoothie bag.
  4. Blend until smooth. Enjoy!
  • Prep Time: 5 Minutes
  • Category: Breakfast, Smoothie
  • Method: Blend
  • Cuisine: American

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Almond Coconut Granola

Almond Coconut Granola

Posted on by Amy MS, RD, LDN

Almond Coconut Granola

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Almond Coconut Granola

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Servings
  • Diet: Vegan
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Description

Crunchy and flavorful, Almond Coconut Granola is a wholesome blend of nuts, coconut, and lightly sweetened oats. Perfect for breakfast, meal prep or snacking!

Ingredients

  • 4 cups Old Fashioned Oats
  • 1 cup Unsweetened Shredded Coconut
  • 1 1/2 cups Sliced Almonds
  • 1/2 cup Ground Flaxseed
  • 1 1/2 tsp Cinnamon
  • 1 tsp Cardamom
  • Pinch Salt
  • 1/2 cup Maple Syrup
  • 1/2 cup Coconut Oil
  • 2 tsp Vanilla Extract
  • 1/4 tsp Almond Extract

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a large mixing bowl add the oats, coconut, almonds, flaxseed, cinnamon, cardamom, and salt. Stir together with a spatula and set aside.
  3. In a microwave safe bowl, melt the coconut oil. Then add the maple syrup, vanilla extract and almond extract. Stir to combine.
  4. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  5. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  6. After 25 minutes remove the granola from the oven and using the back of a sturdy spatula, press the mixture down to help it clump together and create clusters. Allow to cool completely.
  7. Mix together and then allow the granola to cool before serving.
  8. Store the granola in an airtight container.
  9. Serve over Greek Yogurt or enjoy plain as a snack!
  • Prep Time: 10 Minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

Posted on by Amy MS, RD, LDN
Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Egg Bites
  • Diet: Gluten Free
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Description

Start your day with Cheesy Veggie Egg Bites, a protein-packed breakfast loaded with fresh veggies and savory cheese. Perfect for meal prep or busy mornings!

Ingredients

  • 1 cup Cottage Cheese
  • 8 Eggs
  • 1 cup Veggies (suggestions: Diced Bell Pepper, Green Onion, Mushrooms, Spinach)
  • 1/2 cup Grated Cheddar Cheese
  • 1/2 tsp Kosher Salt
  • 1/4 tps Ground Black Pepper

Instructions

  1. Preheat oven to 350° F. Spray a muffin tin with nonstick spray and set on top of a large sheet tray, then set aside.
  2. To a blender, add the cottage cheese, eggs, salt and pepper.
  3. Blend on high until fairly smooth about 1-2 minutes.
  4. Then, pour the mixtures straight from your blender, evenly into your prepared muffin tin.
  5. To each muffin cup, add about 1 tablespoon of each veggie you have prepared.
  6. Then, add 1 tablespoon of cheddar cheese on top.
  7. Place the muffin tin into the oven and bake for 20-25 minutes until the eggs are fully set.
  8. Remove from the oven and allow muffin tin to cool on a wire rack for 5 minutes.
  9. After 5 minutes, remove the egg bites from the muffin tin and allow to cool fully on the wire rack.
  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

Posted on by Amy MS, RD, LDN

Apple Pie Overnight Oats

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1
  • Diet: Vegetarian
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Description

Apple Pie Overnight Oats have all the warm and comforting flavors of apple pie in wholesome overnight oats. The best meal prep breakfast!

Ingredients

  • 1/2 cup Soy Milk (Unsweetened)
  • 1/4 cup Greek Yogurt
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Maple Syrup
  • 1/2 tsp Cinnamon
  • 1/2 cup Diced Apple

Topping:

  • 1 tsp Almond or Oat Flour
  • 1 tsp Maple Syrup
  • 1 tbsp Pecans, chopped

Instructions

  1. Add all the ingredients (except the toppings) to a mason jar or container with a lid. Stir together to fully mix.
  2. Pop a lid on the mason jar or container and place into the refrigerator overnight.
  3. The next morning, mix up the topping and add to the top of your oats. Enjoy!
  • Prep Time: 5 minutes
  • Category: Breakfast
  • Cuisine: American

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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

Posted on by Amy MS, RD, LDN

Mediterranean Panzanella Salad

Mediterranean Panzanella Salad
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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings
  • Diet: Vegetarian
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Description

Fresh veggies, sourdough croutons, feta and vinaigrette, savory, sweet, and crunchy Mediterranean Panzanella Salad.

Ingredients

Salad

  • 1 pinch Pint Cherry Tomatoes, sliced in half lengthwise
  • 1 Large Cucumber, peeled, seeded & diced into 1– inch pieces
  • 1 Yellow Bell Pepper, seeded and diced into 1-inch pieces
  • 1 Orange Bell Pepper, seeded and diced into 1-inch pieces
  • ¼ cup Kalamata Olives, sliced in half lengthwise
  • ¼ cup Basil, juilenned
  • ¼ cup Feta Cheese
  • 4 Slices Sourdough Bread, diced into 1-inch pieces
  • ½ cup Olive Oil

Vinaigrette

  • ½ tsp Dijon Mustard
  • 1 tsp Minced Garlic
  • 1 tsp Honey
  • 3 tbsp Red Wine Vinegar
  • 4 tbsp Olive Oil
  • ½ tsp Kosher Salt
  • ¼ tsp Ground Black Pepper

Instructions

Make the Vinaigrette
  1. Combine all ingredients into a mason jar or small bowl. With the lid on, shake the mason jar to mix together, or whisk together in the bowl. Set aside.
Make the Salad
  1. Heat a large saute pan over medium heat. Add 4 tablespoons olive oil to pan. Add the bread cubes to the pan and cook until golden brown, tossing occasionally. Remove from heat and all to cool.
  2. In a large bowl, add the tomatoes, bell peppers, basil, feta, cucumber and olives. Next add the bread cubes to the veggies.
  3. Mix the vinaigrette one more time then pour half of the dressing over the salad. Stir the salad together with a large spoon.
  4. Taste the salad and add more of the vinaigrette if needed. Enjoy!

Notes

*Make this salad your own, add your favorite veggies, cheese and enjoy!

  • Prep Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean
  • Cuisine: Italian

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