16

Meal
Prep
Recipes
BY JORDAN SWARD

SMILE SANDWICH
let's get to preppin'
I get it. Staying on track is tough when you're so

busy you can barely remember to eat sometimes.

More than I'd like to admit, I fail to pack my lunch

and am left shelling out $15 for a sub-par salad.

The solution: meal prep! Since I started meal

prepping once per week, I've found that spending

an hour on Sunday makes eating healthy during

the week a breeze.

These meal prep recipes are designed to beat

boredom and provide healthy and balanced

breakfasts, lunches and snacks that are good-to-

go for work.

Now get on with your busy self!

happy cooking! - Jordan

table of contents

CHICKEN MEAL PREP BOWLS 4

GROUND BEEF MEAL PREP BOWLS 9

BREAKFAST MEAL PREP BOWLS 14

MAKE-AHEAD SNACK BOXES 19

 CHICKEN MEAL PREP BOWLS

Batch grilling chicken is one of my absolute favorite meal

prep hacks! Grilled chicken can be made into so many

great meals, and it reheats well.

These chicken meal prep bowls are the perfect way to

fight meal prep boredom: either make four of one bowl, or

one of each of the bowls to mix it up throughout the

week.

Then, just cover, refrigerate, and pop them in the

microwave! Read on for all four flavors:

Simple Chicken and Vegetable Meal Prep Bowl

Chicken Burrito Meal Prep Bowl
Zucchini Chicken “Pasta” Meal Prep Bowl
Teriyaki Chicken and Broccoli Meal Prep Bowl

Each of these recipes makes 3-4 meal prep bowls

To store: keep in air-tight containers for up to 4 days
To reheat: microwave about 2 minutes until heated
through

Read more here!

 CHICKEN + VEGETABLE MEAL PREP

ingredients: instructions:

Olive oil, Salt + Pepper 1. Preheat oven to 425 degrees F.

1 sweet potato, cut into Toss sweet potato in olive oil.

1/2 inch cubes Arrange on a baking sheet and

1 teaspoon curry powder sprinkle with salt, pepper and curry

2 cups brussels sprouts, powder.

cut in half

1 bundle asparagus 2. In a large bowl, toss brussels

Juice of 1 lemon sprouts with 1 teaspoon olive oil,

1 teaspoon minced garlic lemon juice, salt, pepper and

2 cups cooked chicken garlic. Arrange on a separate

breast baking sheet.

3. Bake sweet potatoes and

brussels sprouts for 30 minutes,

flipping half way through. In the

last 15 minutes, add asparagus to

the brussels sprouts pan, drizzle

with olive oil, sprinkle with salt and

pepper, and bake until done.

4. Arrange vegetables and sliced

chicken in 3-4 meal prep

containers. Cover and refrigerate.

5. Microwave 2 minutes to serve.

CHINESE CHICKEN MEAL PREP BOWL

ingredients: instructions:

2 cups cooked chicken 1. In a steamer or pan with steam

breast basket, steam the broccoli and red

2 cups brown rice, cooked pepper together for 4-5 minutes or

3 cups broccoli until tender.

1 red pepper, sliced

Sesame seeds, for garnish 2. Divide rice, vegetables and

Green onion, for garnish sliced chicken among 3-4 meal

prep bowls. Garnish with sesame

seeds and sliced green onions.

Cover and refrigerate.

3. Microwave 2 minutes to serve.

 CHICKEN BURRITO MEAL PREP

ingredients: instructions:

2 cups cooked chicken 1. Slice or cube the chicken breast.

breast

1 cup brown rice, cooked 2. Divide all ingredients evenly

1 cup black beans, drained amongst 3-4 meal prep containers.

and rinsed

1 cup corn, drained 3. Cover and refrigerate.

1-2 avocado, sliced

20 cherry tomatoes, halved 4. Microwave 2 minutes to serve.

1 red pepper, sliced

Cilantro, for garnish

ZUCCHINI CHICKEN "PASTA" MEAL PREP

ingredients: instructions:

2 cups cooked chicken 1. Heat 1 tablespoon olive oil in a

breast medium pan. Add garlic and cook

1 teaspoon Italian until fragrant - about 1 minute.

seasoning

1 teaspoon minced garlic 2. Add the zucchini noodles and

Salt and pepper cook until tender. Drain any excess

2 zucchini, spiralized liquid. Sprinkle with Italian

3/4 cups pasta sauce seasoning, salt and pepper.

Olive oil

3. Divide the zucchini noodles

among 3-4 meal prep bowls and

top with pasta sauce and sliced

chicken. Cover and refrigerate.

4. Microwave 2 minutes to serve.

 GROUND TURKEY PREP BOWLS

There's just something about ground turkey that reminds

me of my childhood! We were one of those families with a

deep freezer full of white packages of meat because my

grandpa is a farmer.

These ground turkey meal prep bowls are budget-friendly

and come together super quickly on your stovetop!

Here are the delicious flavors:

Chinese Ground Turkey Lettuce Wraps

Healthy Ground Turkey Sloppy Joes Meal Prep Bowls
Korean Ground Turkey and Quinoa
Ground Turkey Taco Meal Prep Bowls

Each of these recipes makes 3-4 meal prep bowls

To store: keep in air-tight containers for up to 4 days
To reheat: microwave about 2 minutes until heated
through

Read more here!

 CHINESE GROUND TURKEY
LETTUCE WRAPS

ingredients: instructions:

1 Tablespoon olive oil 1. Add olive and sesame oil to a

1 teaspoon sesame oil pan along with turkey, garlic and

1 clove garlic, minced ginger. Cook until turkey is cooked

1/2 teaspoon ground through. Drain the fat.

ginger

1 pound lean ground turkey 2. In a small bowl, mix hoisin sauce,

3 Tablespoons hoisin sauce soy sauce, rice vinegar, red chili

2 Tablespoons lower- past and salt. Pour the mixture over

sodium soy sauce the turkey and toss to coat

1 Tablespoon rice vinegar completely.

2 teaspoons red chili paste

1/2 teaspoon salt 3. Divide turkey among 3-4 food

6 romaine lettuce leaves prep containers, garnish with green

4 green onions, sliced onion, and place with lettuce

leaves in the containers.

4. Refrigerate until ready to eat.

Remove lettuce from container and

microwave 2 minutes to serve.

 GROUND TURKEY TACO BOWL

ingredients: instructions:

1 Tablespoon olive oil 1. Heat oil in a pan and add turkey,

1 pound lean ground turkey onion, red pepper and jalapeño.

1 small onion, finely diced Cook until turkey is cooked through.

1 red pepper, finely diced Drain the fat.

1 jalapeño pepper, finely

diced (optional) 2. Add seasonings with a splash of

1 1/2 Tablespoons chili water and stir to combine.

powder

2 teaspoons ground cumin 3. Divide taco meat among 4 food

1 teaspoon ground paprika storage containers. Add black

1 teaspoon salt beans and corn to each container.

1/2 teaspoon garlic

powder 4. Pack red onion, cilantro and lime

1/2 teaspoon onion powder in separate sandwich bags or a

1/2 teaspoon dried small container. Pack avocado

oregano separately, uncut.

1/4 teaspoon cayenne

pepper 5. Refrigerate until ready to eat.

1 avocado, diced Microwave turkey, corn and black

1/2 red onion, finely diced beans for 2 minutes. Add red onion,

1 can black beans, rinsed cilantro, lime and sliced avocado.

1 can whole kernel corn,

rinsed
KOREAN GROUND TURKEY + QUINOA BOWL

ingredients: instructions:
1 cup quinoa, dry but rinsed 1. Place the quinoa in a small 5. In the same pan you

1 Tablespoon vegetable oil stock pot and cover with 2 cups cooked the turkey in,

1/4 teaspoon fresh ground water or chicken stock. Bring to add 1 Tablespoon olive

ginger a full boil, then reduce heat to a oil. Cook the bok choy

3 cloves garlic, minced simmer, cover, and let cook for until soft, toss with 1/4

1 pound lean ground turkey 15 minutes. cup soy sauce, and

1/3 cup brown sugar sprinkle with sesame

1/2 cup low sodium soy 2. While the quinoa cooks, heat seeds. Divide among the

sauce, divided the oil in a large pan. Cook the bowls.

1 Tablespoon sesame oil garlic and ginger for about 1

1/2 teaspoon crushed red minute, stirring constantly. Add 6. Refrigerate until

pepper flakes, or more if the ground turkey and brown ready to eat. Microwave

you like it spicy completely. Drain the fat. 2 minutes to serve.

salt and pepper, to taste

2 green onions, thinly 3. In a small bowl, combine

sliced brown sugar, 1/4 cup soy sauce,

2 bunches bok choy sesame oil, red pepper flakes,

Sesame seeds salt and pepper. Add the soy

sauce mixture to the ground

turkey and let cook for 3-5

minutes to allow the flavors to

set.

4. Once the quinoa is done,

take off the heat and fluff with

a fork.

Divide quinoa and turkey among

3-4 meal prep bowls. Garnish

with green onion.

LIGHTER GROUND TURKEY SLOPPY JOES

ingredients: instructions:

1 Tablespoon olive oil 1. Heat oil in a large pan. Add

2 garlic cloves, chopped onion, garlic, red pepper and turkey

1 small onion, finely diced to the pan and cook until turkey is

1 red pepper, finely diced cooked through. Drain the fat.

1 pound lean ground turkey Season with salt, pepper and red

Salt and pepper, to taste pepper flakes.

red pepper flakes, if

desired 2. In a small bowl, combine tomato

1 cup (8 oz) tomato sauce sauce, bbq sauce, Worcestershire,

1/2 cup bbq sauce of chili powder, tomato paste, hot

choice sauce and brown sugar. Add sauce

1 teaspoon Worcestershire to the pan and mix to coat.

sauce Continue cooking for about 5

1 teaspoon chili powder minutes.

3 Tablespoons tomato

3. Slice the sweet potato into even

paste

slices with a sharp knife. Place

1 teaspoon hot sauce

slices in the toaster on High and

1 Tablespoon brown sugar,

continue toasting until the slices

if desired

are soft. Use these to create "buns"

1 sweet potato

for the sloppy joes.

Cooked green beans

(canned or fresh)

4. Divide sloppy joes, sweet potato

slices, and cooked green beans

among 3-4 food storage

containers. Refrigerate until ready

to eat. Microwave for 2 minutes.

 MAKE-AHEAD BREAKFAST
MEAL PREP BOWLS

You know your meal prep game is super strong if you're

prepping your breakfasts. My office is full of tempting

sugary oatmeals and energy bars, so I always try to pack

a healthy and savory breakfast to start the day instead!

I'll admit, reheated eggs are not the most delicious way to

eat them. If you aren't a fan, I recommend prepping

everything else in advance so all that's left to do is

scramble the eggs.

Here are the delicious flavors:

Mexican Meal Prep Bowl

Spinach and Mushroom Breakfast Meal Prep Bowl
Country Breakfast Meal Prep Bowl
Savory Bacon Cheddar Chive Oatmeal

Each of these recipes makes 3-4 meal prep bowls

To store: keep in air-tight containers for up to 4 days
To reheat: microwave about 2 minutes until heated
through

Read more here!

 MEXICAN BREAKFAST BOWL

ingredients: instructions:

1 sweet potato, cut into 1. Heat 1 tablespoon olive oil in a

cubes medium skillet. Add sweet potato

1 teaspoon cumin and cook, stirring occasionally, until

1 teaspoon chili powder soft. Once cooked, sprinkle sweet

6 eggs potato with cumin and chili powder

1 cup black beans, drained and toss to coat. Dividing sweet

and rinsed potato between 4 meal prep

1 avocado, chopped containers.

2. Whisk eggs in a medium bowl

and add salt and pepper to taste.

Cook scrambled eggs in the pan

until cooked to desired doneness.

Diving amongst containers.

3. Divide black beans and avocado

among containers. Refrigerate until

ready to eat, then microwave 1-2

minutes.
SPINACH, MUSHROOM + FETA BOWL

ingredients: instructions:

1 8oz container sliced 1. Add 1 tablespoon olive or

mushrooms coconut oil to a medium pan. Add

1 teaspoon garlic, minced mushrooms and garlic to the pan

2 cups spinach and cook 1-2 minutes. Add spinach

1 container cherry and tomatoes and cook until wilted,

tomatoes, halved about another 1-2 minutes. Divide

1 avocado, chopped among 4 meal prep containers.

4 eggs Divide avocado among containers.

2. Place eggs in a small sauce pan

and cover with water 1 inch above

the eggs. Bring to a boil, remove

from heat, cover and let sit for 9

minutes. Drain water and run cold

water over the eggs. Place one

egg, unpeeled, in each container.

3. Refrigerate until ready to eat,

then remove the soft boiled egg

before microwaving 1-2 minutes.

 COUNTRY BREAKFAST BOWL

ingredients: instructions:

1 sweet potato, cut into 1. Add 1 tablespoon olive or

cubes coconut oil to a medium pan. Add

salt and pepper sweet potatoes and season with

6 eggs salt and pepper. Cook until sweet

12 turkey sausage links, potatoes are soft. Divide among 4

fully cooked meal prep containers.

2. Whisk eggs in a medium bowl

until well combined. Season with

salt and pepper.

3. Spray the pan with non-stick

spray and cook the scrambled eggs

to desired doneness. Divide among

containers.

4. Place 2-3 turkey sausage links in

each container. Cover and

refrigerate until ready to eat, then

microwave for 1-2 minutes.

 SAVORY BREAKFAST OATMEAL

ingredients: instructions:

6 strips bacon, chopped 1. In a medium sauce pan, cook

2 cup old fashioned oats bacon until crispy. Remove and set

4 cups water or milk aside.

1/2 cup low fat cheddar

cheese 2. Add oats and water or milk to

4 eggs, cooked sunny side the pan. Bring to a simmer and let

up or over easy cook 8-10 minutes or until thick.

2 Tablespoons chives, Season oats with salt and pepper.

chopped Stir in bacon and cheese and stir

until the cheese melts. Divide oats

between 4 meal prep containers.

Sprinkle with chives.

3. Place one egg in each container

(or, cook the egg when you're ready

to eat if you have time).

 HEALTHY SNACK BOX IDEAS

I would argue that being prepared with snacks is the most

important part of helping me stay on track!

These snack boxes are simple to make ahead of time so

you have a full box of goodies to munch on between

meals or before or after workouts.

If I'm not organized enough to create these amazing

snack boxes, my go-tos are Larabars or RX Bars, raw

almonds, fruit, and hard boiled eggs.

Here's how to get your snack on:

Avocado Tuna Salad Snack Box

Hummus and Veggie Snack Box
Deli Snack Box
Almond Joy Energy Balls and Yogurt Snack Box

To store: keep in air-tight containers in the

refrigerator for up to 4 days

Read more here!

ALMOND JOY ENERGY BALLS BOXES

ingredients: instructions:

1 cup old-fashioned oats 1. Combine all ingredients except

2/3 cup coconut flakes strawberries and yogurt in a

1/2 cup peanut butter or medium bowl. Stir until combined,

almond butter roll into balls with your hands, and

1/2 cup mini semisweet arrange on a cookie sheet with

chocolate chips parchment paper. Freeze for 5-10

1/3 cup honey minutes until they harden.

1 teaspoon vanilla extract

2 cups strawberries, 2. Transfer to three food storage

sliced containers with sliced strawberries

3 containers vanilla and yogurt. Cover and refrigerate

yogurt (I like Siggi's) until ready to eat.

 DELI SNACK BOX

ingredients: instructions:

Low sodium turkey or other 1. Place eggs in a pan with enough

deli meat water for it to be submerged one

3 sliced dill pickles inch. Bring water to a boil, remove

Mustard, to taste from heat, and cover. Let cook 9-12

Grapes minutes, depending on how done

2 apples you like your boiled eggs.

3 eggs

2. Arrange a pickle on sliced turkey

and spread with mustard. Roll the

turkey around the pickle to create a

roll-up. Repeat two more times.

3. Arrange turkey roll-up, egg,

grapes and apple in three food

storage containers. Cover and

refrigerate until ready to eat. Keep

the eggs unpeeled until ready to

eat.
 HUMMUS + VEGGIE SNACK BOX

ingredients: instructions:

1/2 cup of your favorite 1. Wash and chop vegetables. Store

hummus hummus and veggies in food

Mixed vegetables (I use storage containers. Cover and

carrots, bell pepper, refrigerate until ready to eat. That's

celery, mushrooms) it!

AVOCADO TUNA SALAD SNACK BOX

ingredients: instructions:

2 packets tuna in water 1. Mash avocado with a fork in a

1 avocado medium bowl. Add tuna, lemon,

Juice of 1 lemon salt, and pepper.

Salt and pepper

1 apple 2. Divide tuna salad among two

Cheese, chopped into food storage containers.

cubes (I like gouda) Add sliced apple and cheese.

Cover and refrigerate.

3. Eat tuna with sliced apple or eat

it with a fork separately!

 make meal prep fun!

like what you read? share with your friends!

THANKS SO MUCH FOR READING AND FOR SUPPORTING SMILE SANDWICH. FOR

MORE RECIPES JUST LIKE THESE, MAKE SURE TO SUBSCRIBE TO MY BLOG HERE.

ALSO, FOLLOW ME ON INSTAGRAM, FACEBOOK AND PINTEREST FOR MORE ON MY

MEAL PREP RECIPES AND DAY-TO-DAY LIFE.

HERE'S A LINK TO THE FOOD STORAGE CONTAINERS I USE: PLASTIC AND GLASS

HAPPY PREPPING!