By: Tayler Glenn
If you’re just not that into cooking or juggling a crazy schedule, the last thing you want to do at the end of every single day is turn on the oven, right? That’s where this TLS® 21-Day Challenge meal prep comes in. Take the guesswork out of your meals and take back some weeknight free time with these simple, delicious meal prep recipes!
Breakfast Meal Prep Recipes
Detox Week Breakfast Salad
With 1 serving of protein and 3 veggies to work with, it can feel a little difficult to know what you can eat! This warm breakfast is a great way to really up those veggies and still enjoy a hearty breakfast to get you through until snack time.
Prep Time: 20 minutes
Serves: Makes 7 meals
Ingredients:
- 2/3 cup chopped red onion
- 24 ounces broccoli cole slaw salad mix
- 2-3 tbsp balsamic vinegar
- 2-3 tbsp water
- 1/2 tsp minced garlic
- 3/4 tsp salt and black pepper each
- 7 eggs
- Red pepper flakes
- Cilantro to garnish
- 2 cups cauliflower rice
Method:
- Peel and chop your veggies
- Spray a small skillet with nonstick spray, place 1 tbsp water on medium-high heat
- Add onions and cook until onions start to brown
- Add in slaw, garlic, salt/pepper, 1 tbsp water, and balsamic vinegar.
- Cover and let cook on medium for about 2-3 minutes, then remove and place in bowl.
- Cook your eggs over-hard in the same skillet, adding more nonstick spray if needed.
- Scoop slaw into 7-8 serving containers, then top each with an egg
- Garnish with red pepper, cilantro, and any extra salt/pepper.
Place in fridge with a piece of fruit to go with each, and you’re set for the week!
Sheet Pan Break-fajitas
We all know the egg bakes and muffin cups, but this takes your eggs and veggies a new route! You can even sub chicken or another lean protein if you really need to take eggs out of the morning equation for a while – the choice is totally yours!
Prep Time: 40 minutes
Serves: Makes 7 servings
Ingredients:
- 6 multi-colored bell peppers (orange, yellow, red), thinly sliced
- 2 tablespoon chili powder
- 4 tablespoons water
- 2 tablespoon freshly squeezed lime juice
- 6 cloves garlic, minced
- 3 teaspoons ground cumin
- 2 teaspoon ground paprika
- 1/2 teaspoon onion powder
- Kosher salt and freshly ground black pepper, to taste
- 7 large eggs
- 1/2 cup chopped fresh cilantro leaves
Method:
- Preheat oven to 400 degrees F + coat a baking sheet with nonstick spray.
- Stir water, chili powder, lime juice, garlic, cumin, paprika and onion powder, and gently toss with sliced bell peppers to combine; season with salt and pepper, to taste.
- Place bell peppers in a single layer onto baking sheet, move into oven, and bake 15-20 minutes.
- Remove from oven and create 6 wells.
- Add eggs, keeping the yolk intact; season with salt and pepper, to taste.
- Place into oven and bake until the eggs have set, an additional 8-12 minutes.
- Place into 7 containers, garnishing with cilantro
Clean up your very small mess, and you’re good for the week!
Lunch Meal Prep Recipes
Detox Cauliflower Rice Stir Fry
Unlimited veggies and 1 serving of good fats is all it takes to make a super satisfying lunch for meal prep recipes! Check out the recipe below and, if you’re in phase 2 of your 21-Day Challenge, remember you can add 1 serving of lean protein to each dish, too!
Prep Time: 2o minutes
Serves: Makes 7 servings
Ingredients:
- 2/3 cup soy sauce
- 2/3 cup vegetable stock
- 1 teaspoon ground ginger
- 2 teaspoon minced garlic
- 4.5 avocados
- 4 cups cauliflower rice
- 1 cup sliced carrots
- 1 cup red + yellow peppers chopped
- 1 cup broccoli florets
- 1 cup sliced zucchini
Method:
- Whisk together soy sauce, vegetable stock, ginger, and garlic, then set aside.
- Cook cauliflower rice and vegetable stock in a covered pot on medium, for 20-25
- Heat a large skillet with nonstick spray, add 1-2 T water and cook carrots over medium-high heat, stirring 1-2 times, until they begin to soften.
- Add peppers, broccoli, and zucchini; stir. Cook covered for an additional 10-12 minutes.
- Pour sauce over vegetables and cook a final 8-10 minutes, stirring frequently
- Divide into 7 containers, topping each with 1/2 avocado
Place in fridge + you’re all good for the week!
Low-Carb Lunch Wrap
Swap those refined four tortillas for fresh, crunchy lettuce then pack it full of delicious veggies and your favorite lean protein for a yummy addition to your meal prep recipes! This recipe has an Asian spin, but you can always add whatever you like into your wrap (e.g. turkey and celery or avocado and ground chicken) to break up the week if you need to.
Prep Time: 20 minutes
Serves: Makes 7 servings
Ingredients:
- 1 cup diced onion
- 2 Tbsp avocado oil
- 1 1/2 cup diced mushrooms
- 2 zucchini, diced
- 1/2 cup diced water chestnuts
- 4 tsp minced garlic
- 1/2 tsp salt
- 6 tbsp coconut aminos
- Romaine lettuce
- salt + pepper, scallions, to garnish
- 2 avocado, quartered
Method:
- Separate veggies into 2 equal-sized portions to cook them in 2 batches (overcrowding the pan can cause the vegetables to steam instead of fry)
- In a large non-stick pan, sauté the onion in avocado oil on medium-high heat until lightly browned.
- Stir in everything but the coconut aminos and lettuce.
- Cook, stirring occasionally, until the zucchini is nicely browned.
- Stir in the coconut aminos, and cook—stirring—2 minutes.
- Divide into 7 containers and divide avocado evenly among them.
Place in fridge + toss some extra amonos or salt + pepper on before you head out!
Dinner Meal Prep Recipes
Greek Chicken + Roasted Spaghetti Squash
Prep Time: 1 hour 20 minutes
Serves: Makes 7 servings
Ingredients:
Chicken:
- 7 chicken breasts, boneless + skinless
- 2-3 tbsp lemon zest
- 2/3 cup lemon juice
- 10 large cloves garlic, minced
- 1/2 cup water
- 1 Tablespoon avocado oil
- 1 tbsp dried oregano
- 1 tsp red chili pepper flakes
- 1/2 tsp sea salt
Spaghetti Squash:
- 2 lb spaghetti squash
- 1 cup kalamata olives chopped
- 1 cup artichoke hearts sliced
- 1 cup sun-dried tomatoes
- 2 Tablespoons avocado oil
- 1 cup fresh basil chopped
- 2 teaspoon pepper
- 2 teaspoon dried oregano
- 1 cup cherry tomatoes
Method:
Chicken:
- Whisk together all ingredients for marinade. Set aside.
- Place chicken in bowl, pour marinade over chicken making sure all surfaces are covered with marinade.
- Cover and marinate in the refrigerator for 12-24 hours.
- Preheat oven to 425℉, and place chicken on baking pan with room between each.
- Spread the congealed oil from the marinade evenly over chicken
- Bake uncovered for until internal temperature reads 165℉. Since oven times vary keep a watchful eye on the chicken starting at the 20 min mark.
Spaghetti Squash:
-
Reduce oven to 400 degrees
-
Fill a microwave-safe glass dish with 1 inch of water, slice spaghetti squash in half + place face down in water. Microwave on high for 10 minutes until cooked.
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Allow to cool, then remove spaghetti squash from microwave + shred.
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In a bowl, add shredded spaghetti squash, tomatoes, olives, artichoke hearts, sun dried tomatoes, oil, and spices.
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Mix all ingredients until combined + place in a greased glass baking dish.
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Bake at 400 for 20 minutes until the top starts to brown.
- Divide among 7 containers, placing 1 chicken breast on each.
Enjoy!
Cajun Chicken with Coriander and Lime Rice
Juicy Cajun chicken with charred veggies and coriander-lime rice? Count us in! This is one of our favorite easy meal prep recipes that can be ready in 45 minutes for great weeknight dinners all week long (plus an extra in case you need to mux up lunch)!
Prep Time: 45 minutes
Serves: Makes 8 servings
Ingredients:
- 4 cup cauliflower rice, steamed
- 6 Tbsp Cajun seasoning
- 8 skinless chicken breasts
- 4 tbsp avocado oil
- 2 red bell pepper, deseeded and sliced
- 2 yellow bell pepper, deseeded and sliced
- 2 green bell pepper, deseeded and sliced
- 4 small brown onion peeled and sliced
- 4 small bunch cilantro, roughly torn
- Zest of 1 lime
- 3 avocado peeled, de-stoned and chopped
Method:
- Heat a cast iron griddle on high heat and brush on a little oil.
- Sprinkle Cajun seasoning and 2 Tbsp oil on the chicken breasts and rub it in using your hands.
- Flatten the chicken breasts slightly with your hands and place on the hot griddle for 7-10 minutes, turning once, until the chicken is charred and no longer pink in the middle.
- Place on a chopping board to rest whilst you cook the vegetables.
- Brush the rest of the oil on the griddle and place the peppers and onion on in a single layer.
- Cook for 6-10 minutes, turning a couple of times, until lightly charred
- Fluff up cauliflower rice with a fork and stir through the cilantro and lime zest.
- Divide the rice between 8 bowls, then cut the chicken breasts into slices and divide evenly into each bowl.
- Add the char-grilled peppers and onion and top with the chopped avocado.
Enjoy!
What recipes do you want to see more of?
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