1. Grilled Chicken Salad with Quinoa and Veggies
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups cooked quinoa
- 2 cups chopped vegetables (bell peppers, cucumber, tomatoes)
- 1/4 cup red onion, thinly sliced
- 1 avocado, cubed
- 1/4 cup chopped fresh cilantro or parsley
- 1/4 cup olive oil
- 1/4 cup lemon or lime juice
- Salt and pepper to taste
Instructions:
- Season chicken breasts with salt and pepper and grill until cooked through. Allow to cool and slice into strips.
- In a large bowl, combine cooked quinoa, chopped vegetables, red onion, avocado, and cilantro or parsley.
- In a small bowl, whisk together olive oil and lemon or lime juice. Season with salt and pepper.
- Pour dressing over salad mixture and toss to combine.
- Divide salad into meal prep containers and top with sliced grilled chicken.
2. Cauliflower Fried Rice with Shrimp
Ingredients:
- 4 cups cauliflower rice
- 1 lb shrimp, peeled and deveined
- 1 cup frozen peas and carrots
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 2 large eggs, beaten
- 2 tbsp low-sodium soy sauce or tamari
- 2 tbsp sesame oil
- Green onions and sesame seeds for garnish
Instructions:
- In a large skillet, heat 1 tbsp sesame oil over medium heat. Cook shrimp until pink and cooked through. Remove from skillet and set aside.
- Add remaining 1 tbsp sesame oil to skillet, then add onions and garlic. Cook until softened.
- Stir in cauliflower rice and frozen peas and carrots. Cook for 5-7 minutes or until cauliflower is tender.
- Push the cauliflower mixture to one side of the skillet, then pour beaten eggs onto the other side. Scramble the eggs and mix with the cauliflower mixture.
- Add cooked shrimp and soy sauce to the skillet, stirring to combine.
- Divide into meal prep containers and garnish with green onions and sesame seeds.
3.Greek Chickpea Salad
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- Salt and pepper to taste
Instructions:
- In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, olives, feta cheese, and parsley.
- In a small bowl, whisk together olive oil and red wine vinegar. Season with salt and pepper.
- Pour dressing over salad and toss to combine.
- Divide salad into meal prep containers.
4. Turkey and Veggie Stuffed Bell Peppers
Ingredients:
- 4 large bell peppers, tops removed and seeds cleaned out
- 1 lb ground turkey
- 1 cup cooked brown rice or quinoa
- 1 cup diced zucchini
- 1 cup diced mushrooms
- 1/2 cup diced onion
- 1 cup marinara sauce
- 1 tsp Italian seasoning
- 1/2 cup shredded mozzarella cheese
- Salt and pepper to taste
Instructions:
- Preheat oven to 350°F (175°C).
- In a large skillet, cook ground turkey over medium heat until browned, breaking it up with a spoon. Season with salt and pepper. 3. Add onions, zucchini, and mushrooms to the skillet, cooking until the vegetables are softened.
- Stir in cooked rice or quinoa, marinara sauce, and Italian seasoning, mixing until combined.
- Stuff the bell peppers with the turkey and veggie mixture, packing it in tightly.
- Place stuffed bell peppers in a baking dish and cover with foil.
- Bake for 30-35 minutes or until the peppers are tender.
- Remove foil, sprinkle each pepper with mozzarella cheese, and bake for an additional 5 minutes, or until cheese is melted.
- Allow peppers to cool before placing them in meal prep containers. Store in the refrigerator until ready to reheat and enjoy.
5. Asian Chicken Lettuce Wraps
Ingredients:
- 1 lb ground chicken
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1/4 cup hoisin sauce
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tbsp grated fresh ginger
- 1/2 cup diced water chestnuts
- 1/4 cup chopped fresh cilantro
- 12 large lettuce leaves, such as Bibb or iceberg lettuce
- Green onions and crushed red pepper flakes for garnish
Instructions:
- In a large skillet, cook ground chicken over medium heat until cooked through, breaking it up with a spoon.
- Add onions and garlic to the skillet, cooking until softened.
- Stir in hoisin sauce, soy sauce or tamari, rice vinegar, and grated ginger, mixing until combined.
- Add diced water chestnuts and cook for an additional 2-3 minutes.
- Remove from heat and stir in chopped cilantro.
- Allow chicken mixture to cool, then divide it among meal prep containers.
- Place lettuce leaves in separate containers or plastic bags to keep them fresh.
- Garnish chicken mixture with green onions and crushed red pepper flakes.
- To serve, spoon the chicken mixture into lettuce leaves and enjoy as a low-carb wrap.
Remember to adjust portion sizes according to your specific weight loss goals and dietary needs.
About the author
Registered Dietitian Nutritionist (RDN) and nationally recognized nutrition expert. Betty's passion for nutrition and her ability to translate complex concepts into easy-to-understand advice has made her a sought-after expert in the field. Specializing in weight loss, Betty is dedicated to helping our readers make informed decisions on their health journey by providing reliable, evidence-based information.