6

Breakfast Salad w/ Sweet Potato and Ham Recipe

Breakfast Salad w/ Sweet Potato and Ham

Meal Prep Made
What a great way to start your day full of protein and greens. This breakfast salad is delicious and can be served with any mild salt dressing such as honey mustard.
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Prep Time 4 minutes
Course Breakfast
Servings 1
Calories 345 kcal
Avg Cost Per Serving .87
Avg Recipe Cost .87

Ingredients
  

  • 3 tbsp Sweet Potato roasted
  • 2 Ounces Ham Steak Cooked
  • 3 Tbsp Black Beans
  • 2 Tbsp Quinoa Cooked
  • 1 Cup Lettuce
  • 1/2 Egg
  • .25 Ounce Cheese

Instructions
 

  • Place lettuce in a bowl
  • Add the quinoa
  • Add the black beans
  • Add the sweet potato
  • Add the ham
  • Add the cheese
  • Add the egg
  • Dress with a mild salad dressing such as honey mustard when ready to eat

Video

Notes

This is a filling salad that will get you through any busy morning.  
By pre- roasting some extra sweet potatoes, and quinoa on meal prep day you save so much time and making this breakfast salad is a breeze
We did not count salad dressing in the nutritional information. You will need to factor any dressing as additional calories. 
If trying to stay below a 500 calorie limit with salad dressing simply omit the quinoa

Nutrition

Calories: 345kcalCarbohydrates: 41gProtein: 25gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 115mgSodium: 828mgPotassium: 797mgFiber: 8gSugar: 3gVitamin A: 6851IUVitamin C: 21mgCalcium: 118mgIron: 4mg
Tried this recipe?Let us know how it was!
37

Roasted Eggplant Caprese

Roasted Eggplant Caprese

Meal Prep Made
This highly flavorful Italian vegetarian dish can be served as the main meal as a side or seated onto of your favorite pasta. You can eat this warm or cold as a salad. We roasted this one but it can be made on the grill as well. It is so versatile and forgiving you will want to place this one your dinner table often.
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Prep Time 10 minutes
Cook Time 25 minutes
Assemble Time 5 minutes
Total Time 40 minutes
Course Dinner
Cuisine Italian
Servings 4
Calories 335 kcal
Avg Cost Per Serving $1.79
Avg Recipe Cost $5.37

Equipment

  • 2 Sheet Pans
  • Silicone Liners

Ingredients
  

  • 1 Eggplant
  • 5 Plum Tomatoes
  • 2 Clove Garlic
  • 1/4 Cup Olive Oil
  • 1 Tbsp Salt
  • 1 Tbsp Basil
  • 1 Tsp Balsamic Vinegar
  • 1/2 lb Mozzarella fresh

Instructions
 

  • Preheat the oven to 425 F
  • Line the baking sheets with the silicone baking sheets
  • Wash and dry the eggplant and tomatoes
  • Remove the ends with the stem and belly button
  • Place a sheet of pepper towels in a baking tray over the silicone sheet
  • Add 1/3 of the salt to the towels
  • Slice the eggplant into 1/2 inch to 3/4 Inch slices
  • Place the eggplant on the paper towels
  • Sprinkle with 1/3 of the salt
  • Lay paper towel over the top of the salted eggplant
  • Slice tomatoes in half the long way
  • Make a v cuts into the ends with the stem
  • Make a small slice on the the other end so innards can be easily stopped out
  • Scoop innards out with the spoon and discard into a bowl
  • Add the last third of the salt to the tomato halves that you will be roasting
  • Place the tomatoes halves onto a baking sheet
  • Without peeling cut the very top off the garlic cloves
  • Place them in a little aluminum foil with a few drops of olive oil
  • Add the foil packet to the tomato pan
  • Remove all the paper towels from the eggplant
  • Add one half of your olive oil to the tops of the eggplant
  • Place the eggplant in the oven
  • Add the tomatoes and garlic to the oven
  • Slice the fresh mozzarella and set aside
  • The tomatoes should only take about 10 minutes you want them to be par cooked not mushy
  • Check the garlic if it is soft remove it if not leave it in until the eggplant is done. You can move it to the same baking sheet
  • Check the bottom of eggplant slices when you remove the tomatoes, they should be a light golden. If so, flip them over and add some more olive oil to each.
  • Squeeze the un opened tip of the roasted garlic into the tomato mixture
  • Using a fork and knife rough chop your tomatoes in the bowl with the roasted garlic
  • Add some of the basil into the tomato
  • Add the rest of your olive oil to the tomato mixture
  • You can add additional garlic salt or other spices if you prefer it spicy
  • Remove the eggplant from the oven do not let it get too dark
  • You will know the eggplant is fully cooked when you squeeze the sides and it has give to it. Undercooked eggplant is firm and overcooked is mushy, you want this to feel medium.
  • Top the slices with equal amounts of the tomato mixture
  • Add a slice of mozzarella cheese
  • Garnish with a tiny pinch of basil and a slight drizzle of balsamic
  • Can be eaten right away or saved in the refrigerator for a family meal prep meal for up to 3 days

Video

Notes

We factored the nutritional information and portions as two eggplant slices with toppings as a single serving as if you are eating this dish as your meal. If you are using this as a side dish or adding to pasta we suggest a single slice per serving. 

Nutrition

Calories: 335kcalCarbohydrates: 12gProtein: 14gFat: 27gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 45mgSodium: 2107mgPotassium: 498mgFiber: 4gSugar: 7gVitamin A: 1082IUVitamin C: 14mgCalcium: 310mgIron: 1mg
Tried this recipe?Let us know how it was!
Portion Asian Beef

Korean Beef Rice Bowl Recipe

Korean Beef Rice Bowl

Meal Prep Made
This bowl of beefy goodness has become one of our favorites. Its slightly sweet and spicy flavors keeps you craving another bite. It comes together quite quickly so it is a great meal when you are short on time or can be made up 3 days ahead for meal prep.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner
Cuisine Asian
Servings 4
Calories 413 kcal
Avg Cost Per Serving $1.04
Avg Recipe Cost $5.09

Equipment

Ingredients
  

  • 1 lb Ground Beef
  • 2 Cloves Garlic
  • 1 Tbsp Ginger Root
  • 1/4 Cup Low Sodium Soy Sauce
  • 1/4 Cup Brown Sugar
  • 1 Tsp Sesame Oil
  • 1/4 Tsp Ground Ginger
  • 1/2 Tsp Red Pepper Flake
  • 4 Tbsp Green Onion
  • 1 Cup Carrot
  • 1 Tbsp Vegetable Oil
  • 1 Cup Zucchini

Instructions
 

  • Add the brown sugar to a bowl
  • Add the soy sauce
  • Add the red pepper flake
  • Add the ground ginger
  • Add the Sesame Oil
  • Peel and mince the garlic
  • Peel the ginger with a spoon and mince
  • Add oil to the pan over medium low heat
  • Add the garlic and ginger to the warm pan
  • Once you can smell the garlic and ginger (1 min or so) Add the ground beef
  • Raise the heat to medium once all the beef is in the pan
  • Mash the beef down so that it fills the pan and will cook evenly
  • Brown the meat until there is no more noticeable pink meat
  • Add the sauce to the meat and continue cooking for 3 minutes stirring to combine
  • Remove from heat and add the green onion
  • Serve over rice or vegetables and garnish with more green onion and fresh raw carrot
  • Can be saved to be served family style for up to 3 days

Video

Notes

Add more or less red pepper flake or add Sriracha sauce to adjust the heat 
We serve this dish over Jasmine white rice  (not calculated in nutritional total) however you can serve over lettuce, pea pods, or brown rice. 
Over a cup of white  rice you will add 225 more calories  A half cup of white rice with a full serving of beef puts you right under 500 calories!

Nutrition

Calories: 413kcalCarbohydrates: 20gProtein: 22gFat: 27gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 1gCholesterol: 81mgSodium: 684mgPotassium: 600mgFiber: 2gSugar: 16gVitamin A: 5542IUVitamin C: 9mgCalcium: 60mgIron: 3mg
Keyword budget, Dinner, easy, family, Filling, tasty
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Blueberry Vinaigrette

Blueberry Vinaigrette

Blueberry Vinaigrette Dressing

Meal Prep Made
Warning this salad dressing is addicting! Made with fresh blueberries and sugar boiled down into a syrup first. Then turned into a vinaigrette dressing it will make you crave the next bite of salad. Pairs perfectly with our breakfast salad.
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Prep Time 5 minutes
Cook Time 20 minutes
Cooling Time 20 minutes
Total Time 25 minutes
Course Condiment
Cuisine American
Servings 8
Calories 134 kcal
Avg Cost Per Serving .73
Avg Recipe Cost 5.88

Ingredients
  

  • 1 Cup Blueberries
  • 1/4 Cup White Sugar
  • 1 Tbsp Lemon Juice
  • 1/4 Cup Honey
  • 1/4 Cup Balsamic Vinegar
  • 1/4 Cup Olive Oil

Instructions
 

  • If you are making the dressing from fresh blueberries you will first need to make the syrup
  • To make the syrup wash and drain the blueberries- discard any stems
  • Add the blueberries to a sauce pan with the lemon juice
  • Cook over medium heat
  • Add the sugar and honey and let is all dissolve
  • Turn the heat to low and continue to simmer
  • Press the berries along sides of the pan to burst some of them
  • You will see the syrup beginning to thicken, however it will thicken a bit more when cool
  • Set the syrup aside to cool after 20 minutes of simmering
  • Once cool you can decide if you want to use the syrup all as a salad dressing or reserve some for blueberry yogurt or pancake syrup
  • If making all into a salad dressing simply add in the oil and vinegar, salt and pepper and enjoy
  • You can keep the dressing in the refrigerator for up to 10 days

Notes

I find it easiest to make the syrup and make the dressing as needed. That way we can enjoy the blueberry syrup as a condiment for pancakes or mixed into some greek yogurt. 
What we like about this syrup is that we know what is in it. No corn syrup, no artificial flavors. 
If you are concerned with sugars, you may substitute a low calorie sweetener in place of the honey or the sugar. It will still taste great! 

Nutrition

Calories: 134kcalCarbohydrates: 19gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 3mgPotassium: 31mgFiber: 1gSugar: 18gVitamin A: 10IUVitamin C: 3mgCalcium: 4mgIron: 1mg
Keyword breakfast, Condiment, easy, fruit, Lunch
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Apple Blueberry Salad finished

Apple Blueberry Breakfast Salad Recipe

Apple Blueberry Breakfast Salad

Meal Prep Made
We fell in love with this breakfast salad -once we added the dressing we decided this is an amazing way to get in your greens at the start of the day!
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Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 80 kcal
Avg Cost Per Serving 1.28
Avg Recipe Cost 5.14

Equipment

Ingredients
  

  • 4 Cup Lettuce We used romaine
  • 1 Ea Avocado sliced
  • 4 tbsp Blueberries
  • 1 Ea Apple we used granny smith
  • 4 tsp Dried Cranberries
  • 4 tsp Pumpkin seeds
  • 2 tsp Chia Seeds
  • 1 Ounce Dried Apricots

Instructions
 

  • Wash and dry the lettuce
  • Wash and dry the blueberries
  • Slice the avocado
  • Place the lettuce in your dish
  • Add the avocado
  • Add the apple
  • Add the dried cranberries
  • Add the apricots
  • Add pumpkin seeds
  • Add the chia seeds
  • Add your preferred dressing. We recommend our homemade blueberry balsamic dressing, however any sweet dressing would pair well.

Video

Notes

You can omit the apricot and or replace with another dried fruit such as dates-nutritional values may change. 
Nutritional data calculated without dressing 
Cost to make calculated without dressing 

Nutrition

Calories: 80kcalCarbohydrates: 14gProtein: 2gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gSodium: 9mgPotassium: 234mgFiber: 3gSugar: 10gVitamin A: 627IUVitamin C: 4mgCalcium: 32mgIron: 1mg
Keyword breakfast, easy, Lunch
Tried this recipe?Let us know how it was!
Yogurt Parfait

Greek Yogurt Parfait w Blueberries Recipe

Greek Yogurt Parfait w Blueberries

Meal Prep Made
Who doesn't love a parfait? Especially when its for breakfast! This blueberry parfait is made with my homemade granola, whole greek yogurt, fresh blueberries, honey and lemon zest!
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Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 1
Calories 233 kcal
Avg Cost Per Serving $2.82
Avg Recipe Cost $2.82

Equipment

  • 1 Zester

Ingredients
  

  • 3 Tbsp Greek Yogurt
  • 1/2 Cup Blueberries
  • 1/4 Cup Granola
  • 1 Tsp Honey
  • 1/4 Tsp Lemon Zest

Instructions
 

  • Wash the blueberries and remove any stems or undesirable berries
  • Dry the berries with a paper towel
  • Spoon the yogurt into your dish
  • Add the berries
  • Add the granola
  • Add the honey
  • Zest the lemon and add it

Video

Notes

Get my homemade air fryer granola recipe  

Nutrition

Calories: 233kcalCarbohydrates: 39gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 2mgSodium: 27mgPotassium: 243mgFiber: 3gSugar: 21gVitamin A: 42IUVitamin C: 8mgCalcium: 81mgIron: 2mg
Keyword breakfast, brunch, easy
Tried this recipe?Let us know how it was!
5

How to Make a Jammy Egg

Jammy Egg

Meal Prep Made
I love a Jammy Egg it is so versatile that it can be added to just about any meal.
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Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Course Breakfast
Cuisine American
Servings 3
Calories 63 kcal
Avg Cost Per Serving .75
Avg Recipe Cost 2.25

Equipment

  • Sauce Pan
  • Bowl for Ice Water
  • Plastic Slotted Spoon

Ingredients
  

  • 3 Eggs
  • 3 Cups Water

Instructions
 

  • Add the water to the pot
  • Bring to a boil
  • Carefully add the eggs into the boiling water with the plastic slotted spoon
  • Lower the heat to reduce to a true simmer
  • Set a timer to 7 minutes
  • Simmer for 7 minutes
  • Fill a bowl halfway with ice and add water leaving room for the eggs
  • When eggs are done remove with the plastic slotted spoon and place into the ice water
  • Peel and eat or save in the fridge until ready to use

Video

Nutrition

Calories: 63kcalCarbohydrates: 1gProtein: 6gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 164mgSodium: 74mgPotassium: 61mgSugar: 1gVitamin A: 238IUCalcium: 32mgIron: 1mg
Keyword easy, egg, protein
Tried this recipe?Let us know how it was!
Maple Cinnamon Quinoa Breakfast

Maple Cinnamon Breakfast Quinoa Bowl Recipe

Maple Cinnamon Breakfast Quinoa Bowl

Meal Prep Made
This breakfast combines all the goodness of an ancient grain with pure maple syrup. It is both healthy and satisfying. A great alternative to oatmeal.
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Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 20 minutes
Course Breakfast
Cuisine American
Servings 6
Calories 236 kcal
Avg Cost Per Serving $1.06
Avg Recipe Cost $6.06

Equipment

  • Fine Mesh Strainer
  • Sauce Pan w Lid

Ingredients
  

  • 2 Cups Quinoa
  • 4 Cups Water
  • 1/4 Tsp Salt
  • 3 Tbsp Maple Syrup Pure
  • 1 Tsp Ground Cinnamon

Instructions
 

  • Add the quinoa to the strainer
  • Rinse for 2-3 minutes
  • Add the water and salt to the sauce pan
  • Add the quinoa to the sauce pan
  • Cook on high heat until boiling
  • Reduce heat and continue to simmer
  • Stir occasionally
  • Once all the water is absorbed into the quinoa turn off the heat
  • Put the lid on the pan and let it rest for 5 minutes
  • Add the maple syrup and cinnamon and stir
  • You can eat this as is or garnish with the your favorite nuts or dried fruit (garnish not included in nutritional information or cost)

Video

Notes

We used maple syrup, however you could also use honey. Note the nutritional data will change if using honey. 
We did not include the garnish in our nutritional data

Nutrition

Calories: 236kcalCarbohydrates: 43gProtein: 8gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 109mgPotassium: 343mgFiber: 4gSugar: 6gVitamin A: 9IUVitamin C: 1mgCalcium: 46mgIron: 3mg
Keyword breakfast
Tried this recipe?Let us know how it was!
Quinoa Cooked

How to Make Quinoa

Quinoa

Meal Prep Made
Quinoa is a seed that comes from the goosefoot plant. It is a considered an ancient grain that originated in Peru. While it is considered a whole grain carbohydrate, Quinoa is gluten free, high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and has beneficial antioxidants. It is a healthy delicious carb that is simple to make and versatile to work with. You can use it as a side dish, add vegetables and make it the star of the meal, add it to soups or serve it in place of oatmeal for breakfast. Quinoa can be served savory or sweet.
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Prep Time 3 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Course Side Dish
Servings 6
Calories 209 kcal
Avg Cost Per Serving .60
Avg Recipe Cost $3.00

Equipment

  • Fine Mesh Strainer
  • Sauce Pan w Lid

Ingredients
  

  • 2 Cups Quinoa
  • 4 Cups Water
  • 1/4 Tsp Salt

Instructions
 

  • Place quinoa in the fine mesh strainer
  • Rinse the quinoa for 3-4 minutes in cool running water
  • Add to the sauce pan
  • Add the water and salt
  • Cook on a high heat with the lid off of the pan and turn down heat as it begins to boil
  • Simmer the quinoa and lower heat as needed to keep at a slow simmer
  • Stir occasionally
  • Once the water has been absorbed into the quinoa turn off the heat and put the lid on the pan
  • let it rest for 5 minutes

Video

Nutrition

Calories: 209kcalCarbohydrates: 36gProtein: 8gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 108mgPotassium: 319mgFiber: 4gVitamin A: 8IUCalcium: 31mgIron: 3mg
Tried this recipe?Let us know how it was!