Chicken Teriyaki
Ingredients
● 2 pounds of boneless chicken breasts, cubed
● 3 tablespoons of vegetable oil
● 1 teaspoon of sesame seeds
● Steamed rice
● Broccoli
Teriyaki Sauce
● ½ cup honey
● ½ cup soy sauce
● ¼ cup vinegar or apple cider vinegar
● 1 teaspoon ginger powder
● 4 cloves garlic, minced
● 1 ½ tablespoons cornstarch
● Salt and pepper to taste
If you don’t want to make your own teriyaki sauce you can marinate the chicken in
Masterpiece Marinade “Honey Teriyaki” sauce. You can let it set overnight in the
fridge
marinating or you can do it 30 minutes before you start prep. It is very good and the
quick and easy way.
Instructions
1. Cook the rice and broccoli
2. In a small bowl, mix together the honey, soy sauce,ginger powder, garlic, vinegar
and the cornstarch
3. In a skillet add 3 teaspoons of oil and the cubed chicken
4. Cook the chicken until nicely browned.
5. Add the sauce mix and stir until it thickens to coat the chicken
6. Let cool
7. Put in meal prep containers with equal amounts of rice and broccoli. Add sesame
seeds to the top if you prefer them.
Taco Salad
Ingredients
● 1-2 pounds of ground beef or ground turkey
● Package of taco seasoning
● 6 cups of shredded lettuce
● 6 tablespoons of sour cream
● 6 tablespoons of shredded cheese
● ½ cup of pico de gallo (optional) or tomatoes
● Taco sauce
Directions
1. Cook ground beef or turkey in a frying pan over medium heat till it is browned.
2. Drain out the grease.
3. Add your taco seasoning pack and stir.
4. Let cool.
5. Add your lettuce and cheese to a container or in a baggie if you don’t want them
to touch.
6. Then add your tomatoes or pico de gallo to the container next to the lettuce and
cheese or you can add to a separate container.
7. Then add your ground beef or turkey.
8. Put your sour cream and taco sauce in a small container to add on top when
serving.
Spicy Chicken Ranch Quesadilla
Ingredients
● 2 pounds of chicken breast
● Chicken Taco Seasoning Pack
● Ranch Dressing
● Pepper Jack Cheese
● Cheddar Cheese
● Four Tortilla Burrito Size
● Pico de gallo
● Sour Cream (optional)
● 1 tablespoon of olive oil
Directions
1. Chop up the chicken breast into bite size pieces
2. Add one tablespoon of olive oil into a frying pan with the chopped up chicken.
3. Cook Chicken
4. Add in your chicken taco seasoning pack
5. Let chicken cool
6. Stir chopped chicken, cheddar cheese, pepper jack cheese, and ranch dressing
together in a bowl. Add as much ranch as you desire.
7. Spread filling evenly inside the flour tortilla and cook in a greased frying pan until
both sides are golden.
8. Add your sour cream or pico de gallo in a container to put on top when served.
(optional)
Sheet Pan Flank Steak With Garlic Roasted Potatoes
Ingredients
● 2 pounds of Flank Steak
● Red onion
● 2 cups of Broccoli
● 1 Red Pepper cut into cubes
● 2 pounds of small red potatoes
● 4 Cloves of Garlic chopped up fine
● ¼ cup of Olive Oil
● 1-2 tablespoons of ground cumin
● 1 Tablespoon of dried oregano
● Salt and pepper to taste
Directions
1. Preheat your oven to high in broil mode
2. Boil the potatoes for about 20 minutes
3. Add cooking spray to your sheet pan
4. In a bowl, mix 2 cloves of garlic, olive oil, cumin, oregano, salt and pepper to
taste.
5. Add the broccoli, onion, and red peppers, and potatoes. Mix together to get the
seasoning on them all.
6. Add that to the sheet pan
7. Season the flank steak with pepper, salt, and the rest of the garlic.
8. Cut the steak into thin slices and add to sheet pan
9. Put a sheet pan with all the ingredients into the oven on broil for 5-8 minutes then
flip the meat and cook for another 5-8 minutes until your desired cooking level.
10.Let cool
11. Then put into meal prep containers
Chicken Burrito Bowl
● 1 cup brown rice
● 1 tablespoon of olive oil
● 2 pounds of ground chicken
● Package of taco chicken seasoning
Or you can season yourself with:
● ½ teaspoon chili powder
● ½ teaspoon of garlic powder
● ½ teaspoon ground cumin
● ½ teaspoon oregano
● ¼ teaspoon onion powder
● ¼ teaspoon paprika
● Salt and pepper to taste
● 1 can black beans, drained and rinsed (15 ounce)
● 1 can whole kernel corn, drained (15 ounce)
● ½ cup pico de gallo
For the Chipotle Cream Sauce
● ½ cup plain nonfat greek yogurt
● 1 chipotle pepper in adobo sauce
● 1 clove garlic, minced
● 1 tablespoon freshly squeezed lime juice
Directions
1. To make the chipotle cream sauce whisk together the Greek Yogurt, chipotle
pepper, garlic and lime juice
2. In a large saucepan add 2 cups of water, cook rice.
3. Heat olive oil in a large frying pan over medium heat and add ground chicken,
chili powder, garlic powder, cumin, oregano, onion powder, and paprike. Or your
chicken taco seasoning whatever you choose.
4. Cook until chicken is done.
5. Divide rice into meal prep containers. Top with chicken, black beans, corn, pico
de gallo, and put the chipotle sauce on the side to top when served.
Sheet Pan Roasted Sausage & Veggies
Ingredients
● 16 ounces of smoked sausage (chicken, or turkey) cut into 1 inch rounds
● 2 cups sweet potatoes diced into little cubes
● 2 cups of broccoli
● 1 cup bell peppers chopped (any color you like)
● 2 cloves of garlic
● 2 tablespoons of olive oil
● 1 tablespoon of italian seasoning or cajun whatever is your favorite blend
● ½ teaspoon salt and pepper
● 1-2 cups of rice
Directions
1. Preheat oven to 400F
2. Combine the sausage, veggies, garlic, olive oil, and seasoning in a large sheet
pan.
3. Bake for 20 minutes flip halfway
4. Boil water and cook rice.
5. Divide rice into meal prep containers. Top with the sausage and veggies.
Pesto Chicken and Veggies
Ingredients
● 2 tablespoons of olive oil
● 4 boneless skinless chicken breasts sliced up
● Salt and pepper to taste
● 1 pound green beans
● 2 cups of cherry tomatoes, halved
● ½ cup basil pesto
Directions
1. In a large frying pan heat oil and chicken.
2. Season with salt and pepper.
3. Cook till its completely cooked through
4. Add Green beans and cook until crisp tender
5. Return the chicken strips to the pan and add the tomatoes and pesto.
6. Stir
7. Divide into meal prep containers
8. Keep it refrigerated for up to 4 days.
Pasta Salad
Ingredients
● Cubed Ham pack
● 1 cucumber chopped up
● Cherry Tomatoes, halved
● ½ Red pepper chopped up
● ½ onion chopped up
● 1 box of tri color rotini pasta
● Italian Cheese
● Bottle of Italian Dressing
Directions
1. Cook Pasta
2. Let Pasta Cool
3. In a large mixing bowl add the cooled pasta, cucumber, ham, red pepper onion
together mixed up.
4. Add as much Italian cheese as you desire.
5. Then pour the bottle of italian dressing into and mix well.
6. Put into containers for the week and eat cold.