20 Easy Meal Prep Ideas for the Week

Did you know that meal prepping can save you up to 30% of your weekly food budget? If you’ve been looking to simplify your weekly cooking routine while enjoying delicious and healthy meals, you’re in the right place! In this blog, we’ll share 20 easy meal prep ideas that are perfect for busy lifestyles, featuring everything from a hearty One-Pan Chicken and Veggie Bake to delightful Pumpkin Spice Energy Bites. Get ready to elevate your meal prep game and nourish your body throughout the week!

One-Pan Chicken and Veggie Bake

This One-Pan Chicken and Veggie Bake is special for its convenient preparation and delightful medley of flavors, combining tender chicken with vibrant vegetables.

Ingredients:

• 4 pieces chicken breasts
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 1 cup cherry tomatoes
• 3 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 lemon, sliced

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a large mixing bowl, combine the olive oil, garlic powder, paprika, Italian seasoning, salt, and pepper.

3. Add the chicken breasts to the bowl and coat them evenly with the seasoning mixture.

4. On a large baking sheet, arrange the seasoned chicken breasts in the center.

5. Surround the chicken with broccoli, bell pepper, and cherry tomatoes.

6. Place lemon slices on top of the chicken and vegetables for added flavor.

7. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.

8. Remove from the oven and let it rest for a few minutes before serving.

Tips:

• Feel free to substitute your favorite vegetables for a personalized touch.
• For extra flavor, marinate the chicken in the seasoning mixture for a few hours before baking.
• Serve with a side of rice or quinoa for a complete meal.

Quinoa and Black Bean Salad Jars

This Quinoa and Black Bean Salad Jars recipe is special for its vibrant mix of flavors and textures, making it a delicious, nutritious meal that’s perfect for meal prep.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn, frozen or canned
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup red onion, diced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper, to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Rinse the quinoa under cold water to remove any bitter taste.

2. In a saucepan, combine quinoa and water, bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed.

3. In a large bowl, combine the cooked quinoa, black beans, corn, cherry tomatoes, avocado, red onion, and cilantro.

4. In a separate small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.

5. Pour the dressing over the quinoa mixture and toss gently to combine.

6. Divide the salad into jars or containers for storage and serve chilled or at room temperature.

Tips:

• For added flavor, consider adding diced bell peppers or jalapeños.
• Avocado can brown quickly, so add it just before serving if storing for later.
• This salad keeps well in the fridge for up to 3 days.

Teriyaki Turkey Meatballs with Rice

This Teriyaki Turkey Meatballs with Rice recipe delivers a delightful fusion of sweet and savory flavors, making it a satisfying and nutritious meal option.

Ingredients:

• 1 pound ground turkey
• 1/4 cup breadcrumbs
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• 1/4 teaspoon black pepper
• 2 cups cooked white rice
• 1/4 cup green onions, chopped
• 1 tablespoon sesame seeds (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large bowl, combine the ground turkey, breadcrumbs, soy sauce, honey, garlic, ginger, and black pepper. Mix until well combined.

2. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

3. Form the turkey mixture into meatballs, about 1 inch in diameter, and place them on the prepared baking sheet.

4. Bake the meatballs in the preheated oven for 15-20 minutes, or until they are cooked through and golden brown.

5. While the meatballs are baking, prepare the rice according to package instructions.

6. Once the meatballs are done, remove them from the oven and sprinkle with sesame seeds and green onions before serving over a bed of rice.

Tips:

• For extra flavor, try adding some crushed red pepper flakes to the meatball mixture.
• You can use brown rice or cauliflower rice for a healthier alternative.
• Leftovers can be stored in an airtight container in the fridge for up to 3 days.

Greek Yogurt Parfait Cups

This Greek Yogurt Parfait Cups recipe combines creamy yogurt, fresh fruit, and crunchy granola for a deliciously balanced treat.

Ingredients:

• 2 cups Greek yogurt
• 1 cup granola
• 2 cups mixed berries (strawberries, blueberries, raspberries)
• ¼ cup honey or maple syrup
• 1 tsp vanilla extract

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a mixing bowl, combine Greek yogurt, honey or maple syrup, and vanilla extract until smooth.

2. Take serving cups or bowls and spoon a layer of the yogurt mixture at the bottom.

3. Add a layer of mixed berries on top of the yogurt.

4. Sprinkle a layer of granola over the berries.

5. Repeat the layering process until the cups are filled, finishing with a layer of berries and a drizzle of honey on top.

Tips:

• For added flavor, you can use flavored Greek yogurt instead of plain.
• Feel free to substitute with your favorite fruits or nuts for customization.
• Prepare the yogurt mixture ahead of time and layer just before serving for the best texture.

Baked Salmon with Asparagus

This Baked Salmon with Asparagus recipe combines the rich flavors of succulent salmon and fresh asparagus, creating a dish that is both nutritious and simple to prepare.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon lemon zest
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• 1 teaspoon dried thyme
• 1 teaspoon paprika

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a bowl, mix the olive oil, minced garlic, lemon zest, lemon juice, salt, pepper, thyme, and paprika.

3. Place the salmon fillets on the prepared baking sheet and brush them with the olive oil mixture.

4. Arrange the trimmed asparagus around the salmon on the baking sheet and drizzle with any remaining olive oil mixture.

5. Bake in the preheated oven for about 15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender.

Tips:

• For added flavor, marinate the salmon in the olive oil mixture for 30 minutes before baking.
• Use fresh herbs like dill or parsley for garnish to enhance the dish’s appeal.
• Serve with a side of quinoa or rice for a complete meal.

Spicy Chickpea and Sweet Potato Bowls

This Spicy Chickpea and Sweet Potato Bowl is a flavorful and nutritious meal packed with bold spices and wholesome ingredients.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 medium sweet potato, diced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups cooked quinoa
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, wedges for serving

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a bowl, toss the diced sweet potato with 1 tablespoon olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.

3. Spread the sweet potato on a baking sheet and roast for 20-25 minutes until tender, stirring halfway through.

4. While the sweet potatoes are roasting, heat the remaining 1 tablespoon of olive oil in a skillet over medium heat.

5. Add the chickpeas to the skillet and sprinkle with cayenne pepper, salt, and pepper. Sauté for about 5-7 minutes until heated through and slightly crispy.

6. To assemble, divide the cooked quinoa into bowls, top with roasted sweet potatoes, sautéed chickpeas, sliced avocado, and cilantro.

7. Serve with lime wedges on the side for an extra burst of flavor.

Tips:

• For added crunch, top the bowls with roasted nuts or seeds.
• Feel free to substitute the quinoa with brown rice or any grain of your choice.
• Adjust the spice levels by adding more or less cayenne pepper based on your preference.

Overnight Oats with Berries

Overnight Oats with Berries offer a delightful blend of creamy oats and vibrant fruit flavors, making breakfast both nutritious and refreshing.

Ingredients:

• 1 cup rolled oats
• 2 cups milk (dairy or non-dairy)
• 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
• 2 tablespoons chia seeds
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a mixing bowl, combine rolled oats, chia seeds, honey or maple syrup, vanilla extract, and cinnamon.

2. Pour in the milk and stir until all ingredients are well mixed.

3. Divide the mixture into two jars or containers.

4. Top each jar with half of the mixed berries.

5. Seal the jars and refrigerate overnight (or for at least 4 hours).

6. Before serving, give the oats a good stir, and enjoy chilled.

Tips:

• For added creaminess, use Greek yogurt in place of some of the milk.
• Feel free to mix and match berries according to your preferences or seasonal availability.
• Overnight oats can be stored in the refrigerator for up to three days.
• Add nuts or seeds for extra crunch and nutrition.

Beef Stir-Fry with Broccoli and Peppers

This Beef Stir-Fry with Broccoli and Peppers is a quick and delicious meal, bursting with savory flavors and vibrant colors that appeal to all palates.

Ingredients:

• 1 pound beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1 cup bell peppers, sliced (any color)
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 teaspoon black pepper

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a bowl, combine the soy sauce, oyster sauce, and cornstarch, then add the sliced beef and mix well to coat.

2. Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat and stir-fry the beef until browned, about 3-4 minutes. Remove the beef from the skillet and set aside.

3. In the same skillet, add the remaining tablespoon of vegetable oil and sauté the garlic and ginger for about 30 seconds until fragrant.

4. Add the broccoli and bell peppers to the skillet, stir-fry for 3-4 minutes until they are tender-crisp.

5. Return the beef to the skillet, pour in any leftover marinade, and stir-fry everything together for an additional 2 minutes, making sure everything is well-coated and heated through.

6. Serve hot over steamed rice or noodles.

Tips:

• For extra flavor, marinate the beef for 30 minutes before cooking.
• Feel free to add other vegetables like carrots or snap peas for more variety.
• Ensure your skillet is hot enough to quickly sear the beef for a better texture.

Mediterranean Quinoa Bowls

This Mediterranean Quinoa Bowl showcases a vibrant combination of fresh vegetables, zesty flavors, and protein-packed quinoa for a nutritious and satisfying meal.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup bell peppers, diced
• 1/2 cup red onion, finely chopped
• 1/4 cup black olives, sliced
• 1/4 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Rinse the quinoa under cold water and drain.

2. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until the liquid is absorbed.

3. Remove from heat and let the quinoa sit covered for an additional 5 minutes, then fluff with a fork.

4. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell peppers, red onion, black olives, and feta cheese.

5. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper. Pour the dressing over the quinoa mixture and toss gently to combine.

6. Serve immediately or refrigerate for 30 minutes for a chilled option.

Tips:

• Feel free to add your favorite protein such as grilled chicken or chickpeas for extra sustenance.
• Customize the vegetables based on your preference or what is in season.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.

Lentil Soup Meal Prep Containers

This Lentil Soup is packed with hearty flavors and nutritious ingredients, making it perfect for meal prep and a cozy meal any day of the week.

Ingredients:

• 1 cup dried lentils (green or brown)
• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups spinach, chopped
• 1 tablespoon lemon juice

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Rinse the lentils under cold water and set aside.

2. In a large pot, heat the olive oil over medium heat and add the diced onion, carrots, and celery. Sauté for about 5 minutes until the vegetables are softened.

3. Stir in the minced garlic, cumin, smoked paprika, salt, and pepper. Cook for an additional minute until fragrant.

4. Add the rinsed lentils and vegetable broth to the pot, and bring to a boil. Reduce the heat to low and cover, simmering for about 25 minutes or until the lentils are tender.

5. Stir in the chopped spinach and lemon juice, cooking for an additional 2 minutes until the spinach has wilted.

6. Adjust seasoning to taste, and let the soup cool before transferring it to meal prep containers.

Tips:

• Store the soup in airtight containers in the fridge for up to 5 days or freeze for up to 3 months.
• For extra protein, add diced cooked chicken or tofu before serving.
• Feel free to customize the vegetables based on what you have on hand.

Egg Muffins with Spinach and Cheese

These Egg Muffins with Spinach and Cheese are a flavorful and nutritious breakfast option that combines the goodness of eggs, fresh spinach, and melty cheese.

Ingredients:

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or mozzarella)
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/2 cup diced bell peppers (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a muffin tin with cooking spray.

2. In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder until well combined.

3. Stir in the chopped spinach, shredded cheese, and bell peppers (if using) until evenly distributed.

4. Pour the egg mixture into the prepared muffin tin, filling each cup about 2/3 full.

5. Bake for approximately 20 minutes, or until the muffins are set and slightly golden on top.

6. Allow the muffins to cool for a few minutes before removing them from the tin. Serve warm or store for later.

Tips:

• Feel free to customize the recipe by adding cooked bacon or other vegetables according to your preference.
• These muffins can be stored in the refrigerator for up to 5 days, making them a perfect make-ahead breakfast.
• Reheat in the microwave for about 30 seconds before serving for best taste.

Chicken Fajita Wraps

This Chicken Fajita Wraps recipe brings together vibrant flavors of bell peppers, juicy chicken, and zesty spices for a delicious, satisfying meal.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 bell pepper, sliced
• 1 onion, sliced
• 4 large tortillas
• 1 cup shredded cheese
• 1/2 cup sour cream
• 1/2 cup salsa

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Begin by slicing the chicken breasts into thin strips.

2. In a bowl, combine the olive oil, chili powder, cumin, paprika, garlic powder, and onion powder, then add the chicken strips and toss to coat.

3. Heat a large skillet over medium-high heat and add the seasoned chicken. Cook for about 5-7 minutes or until the chicken is cooked through.

4. Add the sliced bell pepper and onion to the skillet, cooking for an additional 5 minutes until the vegetables are tender.

5. Warm the tortillas in a separate skillet or microwave, then layer the chicken and vegetable mixture in the center of each tortilla.

6. Top with shredded cheese, sour cream, and salsa before folding the tortillas into wraps.

7. Serve immediately and enjoy your delicious Chicken Fajita Wraps!

Tips:

• For extra flavor, marinate the chicken for 30 minutes before cooking.
• Feel free to add other vegetables like zucchini or mushrooms for variety.
• Use whole wheat tortillas for a healthier option.

Roasted Vegetable Grain Bowls

These Roasted Vegetable Grain Bowls are a deliciously versatile dish, packed with vibrant flavors and wholesome ingredients that make for a satisfying meal.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 medium zucchini, diced
• 1 medium bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 avocado, sliced
• 1/4 cup feta cheese, crumbled (optional)
• Fresh parsley, chopped for garnish

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

2. In a medium saucepan, bring the vegetable broth to a boil and add the quinoa; reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.

3. While the quinoa is cooking, place the diced zucchini, bell pepper, cherry tomatoes, and broccoli on the prepared baking sheet.

4. Drizzle the vegetables with olive oil, oregano, garlic powder, salt, and pepper; toss to combine.

5. Roast the vegetables in the preheated oven for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through.

6. Once the quinoa is finished cooking, fluff it with a fork and set aside.

7. To assemble the bowls, divide the quinoa among serving bowls, top with roasted vegetables, slices of avocado, and feta cheese if using.

8. Garnish with fresh parsley and enjoy your Roasted Vegetable Grain Bowls!

Tips:

• Feel free to swap in your favorite seasonal vegetables for a different flavor profile.
• For added protein, consider topping with chickpeas or grilled chicken.
• This dish can be served warm or cold, making it great for meal prep!

Shrimp Tacos with Cabbage Slaw

These shrimp tacos with cabbage slaw are a delicious fusion of zesty flavors and crunchy textures, making them a highlight for any taco night.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 teaspoons olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 small corn tortillas
• 2 cups green cabbage, shredded
• 1/2 cup carrots, shredded
• 1/4 cup cilantro, chopped
• 1/2 lime, juiced
• 1/4 cup sour cream (optional)
• 1/4 cup salsa (optional)

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. Preheat your grill or skillet over medium-high heat.

2. In a mixing bowl, combine shrimp, olive oil, chili powder, cumin, garlic powder, salt, and black pepper, ensuring the shrimp are well coated.

3. Add the seasoned shrimp to the grill or skillet, cooking for about 3-4 minutes on each side until fully cooked and opaque.

4. While the shrimp is cooking, in a large bowl, mix together the cabbage, carrots, cilantro, and lime juice to create the slaw.

5. Warm the corn tortillas on the grill or in a skillet for about 30 seconds on each side.

6. Assemble the tacos by placing the cabbage slaw on the tortilla, followed by the grilled shrimp, and top with sour cream and salsa if desired.

Tips:

• For extra flavor, marinate the shrimp for 30 minutes before cooking.
• Feel free to add avocado slices or pickled onions for additional toppings.
• Use a taco stand to keep tortillas upright while filling to prevent spilling.

Caprese Pasta Salad

This Caprese Pasta Salad combines the freshness of tomatoes, basil, and mozzarella with the heartiness of pasta, creating a delightful dish that is perfect for any occasion.

Ingredients:

• 8 ounces pasta (penne or rotini)
• 2 cups cherry tomatoes, halved
• 8 ounces fresh mozzarella, cubed
• 1 cup fresh basil leaves, torn
• 1/4 cup extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. Cook the pasta according to package instructions until al dente, then drain and rinse under cold water to cool.

2. In a large bowl, combine the cooled pasta, cherry tomatoes, mozzarella, and basil.

3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.

4. Pour the dressing over the pasta salad and toss gently to combine.

5. Serve immediately or refrigerate for 30 minutes to enhance flavors before serving.

Tips:

• Use heirloom tomatoes for a variety of colors and flavors.
• Add a sprinkle of crushed red pepper for a spicy kick.
• For extra creaminess, consider adding a dollop of pesto.

Curry Coconut Chickpeas

Curry Coconut Chickpeas are a delightful vegan dish that combines the rich flavors of coconut milk and spices for a nourishing and satisfying meal.

Ingredients:

• 2 cups canned chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons olive oil
• 1 tablespoon soy sauce
• 1 cup vegetable broth
• Salt to taste
• Fresh cilantro for garnish

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Heat the olive oil in a large pan over medium heat. Add the diced onion and sauté until translucent.

2. Add the minced garlic and grated ginger, cooking for an additional minute until fragrant.

3. Stir in the curry powder and turmeric, allowing the spices to toast for about 30 seconds.

4. Pour in the coconut milk and vegetable broth, bringing the mixture to a simmer.

5. Add the chickpeas and soy sauce, stirring to combine, and cook for 10 minutes over low heat.

6. Season with salt to taste and garnish with fresh cilantro just before serving.

Tips:

• Serve this dish over rice or quinoa to make it a complete meal.
• Add some spinach or kale for extra greens and nutrients.
• Adjust the spice level by adding chili flakes or fresh chili peppers.

Homemade Pizza Roll-Ups

These Homemade Pizza Roll-Ups are special for their irresistible blend of cheesy goodness and zesty pepperoni flavors, making them a perfect snack for any pizza lover.

Ingredients:

• 1 cup pizza dough
• 1/2 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 1/2 cup sliced pepperoni
• 1 teaspoon Italian seasoning
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• Pinch of salt

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Total Time: 30 minutes

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. Roll out the pizza dough on a floured surface into a rectangle shape.

3. Spread the marinara sauce evenly over the dough, leaving a small border around the edges.

4. Sprinkle the shredded mozzarella cheese over the sauce, followed by the pepperoni slices and Italian seasoning.

5. Carefully roll the dough tightly from one end to the other to create a log shape.

6. Slice the rolled dough into approximately 1-inch thick pieces and place them on the prepared baking sheet.

7. Brush the tops of the roll-ups with olive oil and sprinkle with garlic powder and salt.

8. Bake in the preheated oven for about 12-15 minutes or until golden brown.

9. Let them cool for a few minutes before serving with extra marinara sauce on the side for dipping.

Tips:

• Feel free to customize the fillings with your favorite toppings like bell peppers or mushrooms.
• For a crispier texture, bake longer and keep an eye on them to prevent burning.
• Try using store-bought pizza dough for a quicker option.
• These roll-ups can be frozen before baking; just add a few extra minutes to the cooking time if baking from frozen.

Salsa Chicken with Cilantro Lime Rice

This Salsa Chicken with Cilantro Lime Rice is a flavorful and vibrant dish, perfect for weeknight dinners with zesty salsa and aromatic cilantro lime rice.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup salsa
• 1 cup shredded cheddar cheese
• 1 tablespoon olive oil
• 2 cups chicken broth
• 1 cup long-grain rice
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Heat the olive oil in a large oven-safe skillet over medium heat.

3. Season the chicken breasts with garlic powder, onion powder, salt, and pepper.

4. Sear the chicken breasts for about 5 minutes on each side until golden brown.

5. Pour the salsa over the chicken and sprinkle cheddar cheese on top.

6. Transfer the skillet to the oven and bake for 20 minutes, or until the chicken is cooked through.

7. While the chicken is baking, prepare the cilantro lime rice. In a saucepan, bring the chicken broth to a boil.

8. Add the rice, cover, and reduce heat to low. Cook for about 18 minutes until rice is tender.

9. Once cooked, remove from heat and stir in the lime juice and chopped cilantro.

Tips:

• For added flavor, let the chicken marinate in salsa for a few hours before cooking.
• Feel free to use brown rice for a healthier alternative, but adjust the cooking time accordingly.
• Top the dish with additional fresh cilantro and lime wedges for presentation.

Veggie-Loaded Taco Salad

This Veggie-Loaded Taco Salad is special for its vibrant crunch, bold flavors, and the healthy twist it brings to a classic dish.

Ingredients:

• 1 head romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1 cup black beans, drained and rinsed
• 1 cup corn, canned or frozen
• 1 bell pepper, diced
• 1 avocado, diced
• ½ cup red onion, finely chopped
• ½ cup shredded cheese (cheddar or Mexican blend)
• ½ cup salsa
• ¼ cup cilantro, chopped
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1 teaspoon cumin
• ½ teaspoon chili powder
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the chopped romaine lettuce, cherry tomatoes, black beans, corn, bell pepper, avocado, and red onion.

2. In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and pepper.

3. Pour the dressing over the salad and toss gently to combine all ingredients evenly.

4. Top the salad with shredded cheese, salsa, and chopped cilantro.

5. Serve immediately as a hearty meal or side dish.

Tips:

• For added protein, include grilled chicken or tofu.
• Customize the veggies according to your preference.
• Serve with tortilla chips for an extra crunch.
• If preparing in advance, store dressing separately to keep the salad fresh.

Pumpkin Spice Energy Bites

These Pumpkin Spice Energy Bites are a delightful blend of warm spices and wholesome ingredients, perfect for a quick and healthy snack.

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond butter
• 1/4 cup honey or maple syrup
• 1/4 cup pumpkin puree
• 1 tsp vanilla extract
• 1 tsp pumpkin spice
• 1/2 tsp cinnamon
• 1/4 cup chia seeds
• 1/4 cup chocolate chips (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a large bowl, combine rolled oats, almond butter, honey or maple syrup, pumpkin puree, vanilla extract, pumpkin spice, and cinnamon.

2. Stir in chia seeds and chocolate chips until well combined.

3. Using your hands, form the mixture into small balls, about 1 inch in diameter.

4. Place the energy bites on a baking sheet lined with parchment paper.

5. Refrigerate for at least 30 minutes to firm up before serving.

Tips:

• Store leftover energy bites in an airtight container in the refrigerator for up to one week.
• Experiment with different mix-ins like nuts or dried fruit for added flavor and texture.
• For a gluten-free version, ensure the oats are certified gluten-free.