Meal Prep Menu + Veggie Meatball Recipe!

Woo Hoo it’s Wednesday!

I’m excited for the weekend to get here. Kyle and I have the perfect date planned for Friday night. We are going to go on a long walk, grab Chipotle, and watch Dateline 😉 Told you it was perfect. But, until Chipotle night gets here, I’ll be eating all the yummy food I prepped on Monday. After reading the comments in the last recap post, I decided to start dedicating a blog post for all of my meal preps. I love to meal prep after the gym on Monday mornings. I’m always super motivated on Monday to start the week off right.

I get asked why I bother to food prep if I work at home. I meal prep because it helps me make healthier choices throughout the day. It saves me money, saves me time, and it’s convenient. It keeps me from picking up quick and unhealthy food on the way home from the gym. If I’m hungry, I don’t want to have to spend time cooking up chicken or roasting vegetables; I want it available asap. It makes living a healthier lifestyle more attainable. 
There were a couple of things on this list that I already had at home. I always have coffee, marinade, almond milk, bananas, protein powder, and peanut butter.

The Meal Prep Menu: Sauteed Green Beans, Sauteed Brussels Sprouts, Vegetable Egg Cups, Chicken & Turkey Meatballs W/Veggies & Sweet Potato, Baked Sweet Potatoes, Strawberries, and Baked Chicken.
For the chicken, I sliced the giant breast in half, added to a greased baking pan, and topped it with garlic powder, black pepper, onion powder, and Herb & Garlic marinade. I baked the chicken for 23 minutes at 380 degrees.
While the chicken was cooking, I prepared the egg cups. I sauteed kale and bell peppers in the cast iron until lightly brown. In a large bowl, I mixed eight whole large eggs, and eight eggwhites. I added garlic powder, onion powder, black pepper, Italian seasoning, and minced onion for flavor. I greased the egg cup baking pans with cooking spray and added about 1/3 cup of the egg mixture into the pan, and then topped them with sauteed kale and bell peppers. I made sure only to use half of the sauteed veggies because the rest gets thrown into the meatballs. I baked the egg cups for eighteen minutes, or until firm. 
I sliced three of the sweet potatoes and baked them in the oven with the egg cups. You can season them if you want, but I usually dip them in mustard. 
While the baked potatoes and egg cups were baking, I prepared the brussels sprouts and turkey meatballs. I chopped up the brussels and sauteed them on medium heat with olive oil. 

 

5 from 11 votes
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Chicken & Turkey Meatballs With Sweet Potato & Veggies

Course Main Course
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 15
Author Taralynn McNitt

Ingredients

  • 1 lb Ground Chicken
  • 1 lb Ground Turkey (99% Fat Free)
  • 1 Small Sweet Potato (Cooked & Diced)
  • 1/2 Tbsp Garlic Powder
  • 1 Large Egg
  • 1 Large Egg Yolk
  • 1 Tsp Black Pepper
  • 2 Tsps Low Sodium Soy Sauce
  • 1/2 Tbsp Onion Powder
  • 1/2 Tbsp Italian Seasoning
  • 1/2 Cup Sautéed Kale
  • 1/2 Cup Sautéed Bell Peppers

Instructions

  1. Mix all the ingredients together in a large bowl and use a large spoon to combine. 

  2. Grease a baking sheet. 

  3. Form 1/3 Cup Sized Meatballs and place them onto the baking sheet. (if you want them rounder, add bread crumbs)


  4. Bake 22-25 Minutes 

Recipe Notes

91 Calories, 3g Carbs, 2g Fat, 14g Protein, 1g Fiber, 0g Sugar

Once the egg cups, brussels sprouts, and sweet potatoes are done, bake the meatballs! 
Once the brussels are done, cook the green beans! The green beans were seasoned with black pepper and sea salt.
Once the meatballs are done, start separating the food into containers!I also sliced up strawberries for my sweet tooth! 
I love fruit for post workout or breakfast. I also love Greek yogurt for a post workout or a late night snack to replace ice cream. I freeze it for an hour, and it comes out cold and creamy!
Perfect food to eat all week long! 
Dinner:
Brussels sprouts, green beans, chicken breast, meatballs, and sweet potatoes! 
Breakfast:
English Muffin W/Peanut Butter, Strawberries, & Egg Cups!
Lunch: Chicken Breast, Sweet Potatoes, & Green Beans!
Check out last Monday’s meal prep here!


Questions For you!

  1. Why do you food prep?
  2. Favorite Food Prep Recipe?
  3. What is Your Favorite Meal of the Day?

Comments

  • Jessica

    GIRL! You live in the south…… how do you not grill out everyday?!?!? ! I am from up north and we grill out with snow on the ground! haha

    Reply to Jessica
  • Jessica K

    Thanks for the meal prep ideas and instructions…and the shopping list, amazing. I enjoy reading your blog, keep it up!

    Reply to Jessica K
  • Allie

    How hot is the oven for the meatballs.

    Reply to Allie
  • Blair Harrison

    Hi Taralynn, so when warming up your leftovers for the next day and such, does the chicken or whatever meat you’re eating taste funny to you? This has kept me from meal prepping for a long time because I hate the taste of microwaved chicken or any other meat! ?

    Reply to Blair Harrison
  • Jenn

    Love your meal prep ideas! I make a similar mix of food for the week. Only difference is I use different english muffins. I use the cinnamon double protein ones – have you tried those? They are AMAZING!

    Reply to Jenn
  • Julie

    Hi Taralynn,

    This post is really inspiring, I would love to start a meal prep day for the week. How long does it typically take to do meal prep for the day to last the week?

    Reply to Julie
  • Courtney

    Are the mango pineapple rx bars good? I actually have the rx bar page up and am contemplating ordering them at this moment! I’ve had mint chocolate, peanut butter, and blueberry before and enjoyed them all. Mango and pineapple are my two favorite fruits so I’m thinking I would like them, but would definitely like some input since you have them! Have you ever tried larabars?

    Meal prep saves me! I make multiple meals for the week and freeze them. Since I’m on my own, I will sometimes make 6 or so different recipes and have enough food for two weeks. This works wonderfully if I know I have a really busy weekend and can’t have my Sunday afternoon cooking session. I put everything in reusable containers and freeze everything but what I’ll eat the next few days. It also gives me a great variety of meals for lunches and dinners so I don’t get bored and want other food where I’d be spending extra money. I work ten hour days so my weekend meal prep saves me so much time, effort, and money. Recently I’ve been making ribs quite often using tessamaes barbecue sauce. The sauce is sugar free, gluten free, dairy free, and still tastes delicious. Ribs have quickly become my summer favorite and friends and family have complimented mine on being better than well known restaurant! Never thought I’d get that compliment a year ago when I hated cooking. I also make egg cups for breakfast and like one of your other commenters, use Aidells chicken apple sausage for extra protein. It tastes delicious!

    Hope you’re having a wonderful day!

    Reply to Courtney
  • Ashton Jury

    These look great!! I’m a huge fan of the egg cups I make mine with Aidells Chicken Apple sausage from time to time and its super high in protein and Whole 30 approved! Though I’m a little over summer at the moment I just want it to be pumpkin season! However fall doesn’t hit in California till like November ;(

    Reply to Ashton Jury
  • Lily

    You have such an awesome food prep routine! I work in a hospital and need to start doing this. What do you do for work? Can you always work from home?

    Reply to Lily
  • Stephanie

    Great meal prep! I need to start making those meatballs….or meal prepping better in general lol.

    Reply to Stephanie
  • Melissa FitzGerald

    This gave me so many awesome meal prep ideas!

    I prep my food for a lot of the same reasons you do; it just makes maintaining a healthy diet so easy. And saves time! I’m the most impatient person ever when I’m cooking. It’s my food and I need it now! ?

    My favorite recipe to prep is something I call a fiesta frittata! I take chorizo, bell peppers, onions, potatoes, and a bunch of eggs and bake it in a casserole dish. Easy to heat up and so delicious! It’d also be really good with cheese added.

    Breakfast food makes me the happiest!

    Reply to Melissa FitzGerald
  • Anna

    Thank you for posting! This is going to be a big help!

    Reply to Anna
  • Merlin

    Those meatballs would be good wrapped in lettuce!

    Reply to Merlin
  • Brooklyn

    My favorite meal of the day has always been breakfast. I love that time of day and breakfast food is delicious!

    Excellent meal prep menu!

    http://www.justbeingbrooklyn.com

    Reply to Brooklyn
  • Anonymous

    Hi tara! Do the foods keep well for the full week? I’m worried it may go bad in the later half of the week. Thanks for great ideas!!

    Reply to Anonymous
    • Taralynn McNitt

      They don’t go bad. I keep them in the fridge in tight containers. I just make sure to use it up before the week is over and if I don’t, I turn them into recipes!

      Reply to Taralynn McNitt
  • Gloria

    Thank you so much for posting this! I’ll definitely be looking forward to these posts! I love to meal prep, but I usually follow something I find on the internet, so this is super helpful.

    Reply to Gloria
  • Kay

    Where did you get those containers?

    Reply to Kay
  • Erin

    Love the egg cups! What temp do you bake them at?

    Reply to Erin
  • Linda @ the Fitty

    I like your strategy Tara! Seems like you use the Crock-Pot a lot, and you bake a lot in portion control the sizes so that you can make large batches throughout the week.

    Reply to Linda @ the Fitty
  • Amelia

    Thank you for posting this! I used to meal prep using the Fit Girls Guide & while it wasn’t terrible the menu wasn’t nearly as easy as this in my opinion. This is so easy! I am so motivated now to meal prep & I really need to as I work 10 hour days with 2 hours of total drive time. I’ve not been cooking at all lately & that makes me kind of miserable. Looking forward to this! 🙂

    Reply to Amelia
    • Taralynn McNitt

      You’re welcome, Amelia!!

      It has to be easy, or I’d just go back to making normal meals! Glad to hear this one motivates you! 🙂 XO XO

      Reply to Taralynn McNitt
  • Lisa

    Everything looks delicious!

    I was wondering, have you seen ‘What the Health’ on Netflix? If so, what are your opinions on it?

    Reply to Lisa
  • Krista

    This is so cool. I wish I meal prepped, but I just got an instant pot for my birthday, so I may cook some things ahead of time in that. I take a lot of smoothies on the go in old mason jars though– perfect for just throwing in my bag and heading to work. Overnight oats are good too– we made snickerdoodle overnight oats this weekend for breakfast on a long car ride, and I’m basically never eating oatmeal any other way again! 😉

    Reply to Krista
    • Taralynn McNitt

      That still considered your own version of food prep 🙂 Cooking in general is 😉 Overnight oats are sooooo good for quick mornings.

      Reply to Taralynn McNitt
  • Teresa

    Probably just echoing what you said, but until we started prepping at home, I didn’t realize what all the craze was and how it saved THAT much more time in my week. Since my husband and I are so busy, we prep because as much as I love love love to cook, I don’t want to spend an hour or two of our evening in the kitchen when I could be spending that time with him, going for walks, blogging, or just relaxing. Also doesn’t it just feel great to look in your fridge at all the neatly packed containers!?

    One of our favorite prep recipes is cheeseburger wraps made with ground turkey (or real beef if we’re feeling some red meat), laughing cow wedges, and flatouts! We cook the meat, add one or two laughing cow cheese wedges and it gets all melty. We add a little mustard and ketchup to the mixture and roll the mixture and a few veggies in to a flatout wrap and grill them. They are good the whole week and delicious to eat with a little fruit salad or green salad.

    Favorite meal is BREAKFAST. All the way.

    Enjoy your week!

    Reply to Teresa
  • Kate

    Love this post! It’s so helpful to see the steps you take. Do you have any favorites for meal prep containers?? I find I have difficultly getting appropriately sized Tupperware!!

    Reply to Kate
  • Lace

    Love the turkey meatball idea!

    Reply to Lace
  • Lucia

    I love this post!!! I only have a couple of questions.

    1. How many days can you keep the food you prepared?

    2. How do you heat it when you are ready to eat it? We don’t use the microwave so, can you just put it in the oven for a few minutes?

    Thank you so much!!!

    Reply to Lucia
  • Trish

    Thank you for doing this post! Will this be a weekly regular?

    Reply to Trish
  • Jordan

    These all look so bright and colorful! I am making a personal goal to eat more “pretty” foods – so more veggies! Your turkey meatballs look so good, I think I might make them this week!

    Reply to Jordan
  • jordan @ dancing for donuts

    meal prep has seriously saved my life!! when all of my coworkers go out to get lunch (which is mostly fast food), i have my prepped salads and grain bowls, and other healthy snacks. i neeeeeed to try dipping my sweet potatoes in mustard, that sounds absolutely delicious! can’t wait to try your meatball recipe, too 🙂

    Reply to jordan @ dancing for donuts
    • Taralynn McNitt

      It forces you to make healthier choices! You don’t want your food to go to waste and you get to choose what you eat anyways, so it’s win win!!

      Reply to Taralynn McNitt
  • Rachel

    looks delicious! I used to make those egg cups (fritatta muffins) and totally forgot about them. I should get back to doing that again!

    -Rachel

    Reply to Rachel
  • Cassie

    I really need to start meal prepping on Sundays to get my week off to a good start. I’m so horrible at it! Thanks for the tips and I love the veggie meatballs!! I’m definitely going to have to try those 🙂

    Reply to Cassie
  • JC

    Out of interest do you heat your food up when eating it? I meal prep all the time for lunches at work 🙂 always good to have new inspo!

    Reply to JC
  • Dana

    One of my favorite foods to meal prep are bean burgers, make a huge batch and put on salads for lunch. I’ll also do crock pot meats for the week and bake chicken, but all I’ll do for veggies is wash salad greens. I have been making egg cups in my silicone poaching cups because I love the overpriced sous-vide egg cups from Starbucks, they come out a little more custardy than baking this way. (I really can’t get over the price of those; nearly $5 for 2 little bites is crazy!!! But they are so good! I use my “free items” on them.)

    Reply to Dana
    • Taralynn McNitt

      YUM!!! Love burgers!!!

      Crock pot meals are amazing for food prep and so good in the fall/winter months!! Thats a really good idea for eggs 🙂

      doing things yourself is always the cheaper way to go!

      Reply to Taralynn McNitt
  • Stephanie

    Yay for Meal Prep Posts!! I do meal prep. I work from home too, and totally agree–if I don’t prep, it doesn’t turn out well for me…I’ll usually end up skipping lunch, then I’m starving by 3:00 and end up eating anything in sight! My all time favorite meal prep recipe is for these ham and cheese quinoa cups. I substitute mozzarella cheese. I eat them for breakfast lunch and dinner. They’re perfect along side a salad. I make 24 regular muffin sized ones each week and always eat them all within the week. ? http://pin.it/Xo_bjxk

    Reply to Stephanie
  • Jessica

    Taralynn, thank you so much for this post. I’ve been trying to food prep on Sunday after grocery shopping but sometimes i just run out of recipes to make. I’m definitely going to be trying to make your meatballs next week. And in honor of you, this past Sunday I made some egg cups because reading about them so much on the blog made me realize they were an easy breakfast and full of healthy veggies!

    Reply to Jessica
    • Taralynn McNitt

      You’re welcome!!

      SO GLAD you made the egg cups! I’m ALL about them lately. I eat them pretty much all day. They are so great for quick protein!

      Reply to Taralynn McNitt
  • Cassie

    Love the idea of adding sweet potato to the meatballs!

    Reply to Cassie
  • Paige

    I LOVE meal prepping. My schedule is getting crazier as the school year approaches (I’m a high school cheer and dance director) and it’s so nice to have meals already prepped. I prefer to freeze my prepped meals…it’s my dream to get one of those stand up freezers that are the size of a fridge! (I would also then have room to freeze all of the delicious seasonal fruits I pick during summer!) Thanks for your post ? I hope you had a great date night!

    Reply to Paige
  • Susie @ Mile High Dreamers

    So much yum! Is it weird that I love looking at finished food prep pics?! It makes me so motivated to do mine. And i LOVE that satisfied feeling of having it all done and in their containers.

    I definitely food prep to save time and make it easy to make good choices. I love being able to grab breakfast before work, and have that extra time to snooze or get ready!

    I think my vegan puff pockets are one of my favorite food prep items. They’re so yummy and they make me look forward to lunch! Different overnight oats are another good one.

    And my favorite meal hands down is breakfast (or brunch when possible!). I’m still baffled that there aren’t more places that serve brunch for dinner. I’d be a devoted follower if there was!

    Can’t wait to add the egg cups and sweet potatoes into my own rotation!

    Reply to Susie @ Mile High Dreamers
    • Taralynn McNitt

      Thanks, Susie!

      I get inspired while looking at meals on instagram/pinterest! So I totally get it.

      OHHHH vegan puff pockets sound interesting!!

      Breakfast is the best! agreed.

      Reply to Taralynn McNitt
  • Emily Weir

    Love these ideas! I food prep on Sundays because the last thing I want to do after work and after making dinner is prep my breakfast and lunch for the next day. I love making egg casseroles or healthy muffins for breakfast, and sweet potato, brussel sprout, chick pea, hard boiled egg bowls for lunches. Breakfast is usually my favorite meal of the day, but it’s hard to make eggs and avocado toast the way I like it in the office each day!

    Reply to Emily Weir
  • Elizabeth

    Everything looks so colorful and fresh. By far the best meal prep I have ever seen!

    Reply to Elizabeth
  • Hilary

    I love meal prepping. When life gets crazy it is really a life saver to be able to open up your fridge and grab a meal for the workday or to just heat up a meal at home for dinner after a long day of work or a long drive home.

    Reply to Hilary
  • Ollie

    That looks so healthy and so tasty!

    Reply to Ollie
  • Anonymous

    What do you do with the leftover food?

    Reply to Anonymous
    • Taralynn McNitt

      Usually give it to my dad (who eats anything) or turn it into another recipe at the end of the week! I’ll use the veggies in wraps/omelets/salads/pizza toppers!

      Reply to Taralynn McNitt
  • Susan

    Thank you for doing this! I printed out the menu 🙂

    Reply to Susan
  • Kelli

    I don’t currently meal prep, but I really want to get started! I used to be SO healthy during college, going to the gym everyday, eating healthy, walking everywhere…but since I graduated I’ve fell off the band wagon. I’m now working full-time and am working on my masters degree so there are several things that fall to the back burners. Meal prepping would help me keep on track and would be SO conveinient so I’m really looking to get started! I like your meal preps because they seem pretty simple, and the food is “normal”, I say this because I’m a picky eater and most healthy meal recipes that I see online are way out of the box for my taste.

    Thanks!

    Reply to Kelli
    • Taralynn McNitt

      We ALL fall off the bandwagon. It happens! I’ve been there so many times. We can pick up at any time 🙂 My friend Meighan, who works a full-time job, also just completed her Masters, goes to the gym at 5:45 am! That’s how she fits in her workouts 🙂 Maybe try that! The meal prepping actually saves time for when you have a busy job/lots of studying. xo xo xo

      Reply to Taralynn McNitt
  • Jeff

    Gotta try that meatball recipe!

    Reply to Jeff
  • Tiffany J

    1) Food Prepping is my absolute favorite. It totally keeps me accountable. I normally meal prep for at least 4 days, just because something always comes up in the busy schedule.

    2) My favorite that I make is Zucchini Lasagna in a Mason Jar (I use zucchini, ground turkey, cottage cheese, 1 egg, mozzarella, and seasoning). I also love making taco bowls too with rice, ground turkey and veggies.

    3) Breakfast, its the meal that gets ya going, plus there is so many yummy options.

    Reply to Tiffany J
    • Taralynn McNitt

      Agreed! It’s been the biggest help in eating healthy for me!

      I usually do 5 days! I know Kyle helps me with anything leftover, or I’ll turn the leftovers into a recipe!

      That zucchini lasagna sounds amazing!

      Breakfast for me too!! ALWAYS hungry when I wake up.

      Reply to Taralynn McNitt
  • Cassidy

    Thank you for sharing! I really want to start meal prepping.

    Reply to Cassidy
  • Charmaine Ng | Architecture & Lifestyle Blog

    Oh my gosh, the spread of food looks amazing. My kind of buffet, haha! I used to meal prep everyday but I’ve gotten out of routine lately. Need to start doing it again!

    Charmaine Ng | Architecture & Lifestyle Blog
    http://charmainenyw.com

    Reply to Charmaine Ng | Architecture & Lifestyle Blog

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