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- Week 1 | 5 Healthy Meal Prep Ideas
Week 1 | 5 Healthy Meal Prep Ideas

Deconstructed Egg Rolls
Egg Roll Filling
1 tablespoon sesame oil
3/4 cup ground pork
1/4 cup diced onion
1 garlic clove, minced
1/2 teaspoon freshly grated ginger
1/2 cup shredded cabbage
1/4 cup shredded carrot
1 tablespoon soy sauce or tamari
1 tablespoon rice vinegar
1 teaspoon sriracha
2 tablespoons chopped green onion
Sesame seeds for garnish
Heat the oil in a non-stick skillet over medium-high heat. Add the pork and cook, breaking it up with the side of a spoon, until it is no longer pink, 6 to 8 minutes. Add the onion and cook until it softens, 3 minutes. Add the garlic and ginger and cook until it is fragrant, 30 seconds. Add the cabbage, carrot, soy sauce, rice vinegar, and sriracha. Cook until the vegetables begin to soften, 2 to 3 minutes. Serve topped with green onions and sesame seeds.
Crispy Wonton Crackers
4 wonton wrappers, cut into quarters
1 tablespoon sesame oil
Salt and freshly ground black pepper
Preheat the oven to 375ºF.
Arrange the wonton wrappers on a parchment-lined baking sheet. Brush them with the oil and season them with salt and pepper to taste.
Sides
3/4 cup cooked rice
Jerk Shrimp with Mango Salsa
Jerk Shrimp
3/4 cup peeled shrimp
1 tablespoon oil
1 tablespoon jerk seasoning
Salt and pepper
Preheat the oven to 375ºF.
Arrange the shrimp on a parchment-lined baking sheet. Drizzle with oil and season liberally with jerk seasoning, salt, and pepper. Bake until the shrimp is pink and opaque, about 8 minutes.
Rice and Peas
1/4 cup white rice
1/4 cup canned red kidney beans, drained and rinsed
1/2 cup water
3 tablespoons coconut milk
1/4 teaspoon freshly grated ginger
1/8 ground allspice
1 tablespoon chopped green onions
Salt and freshly ground black pepper
In a small saucepan bring the rice, water, coconut milk, ginger, and allspice to a simmer and cover. Cook until most of the liquid has been absorbed, 10 to 15 minutes. Turn off the heat and let rest, covered, for 5 minutes.
Mango Salad
1/2 cup diced mango
1/2 cup diced red pepper
1 tablespoon minced red onion
1/2 lime, zest and juice
1/2 teaspoon freshly grated ginger
1/8 teaspoon red pepper flakes
Salt and freshly black pepper
Combine all of the ingredients in a medium bowl and mix well.
Buffalo Chicken Meatballs
Buffalo Chicken Meatballs
1 pound ground chicken
1 egg
[1/3] cup breadcrumbs
1/4 cup crumbled blue cheese
1/4 cup chopped green onion
1/2 cup hot sauce, divided
Salt and freshly ground black pepper
Preheat the oven to 400ºF.
In a large bowl, mix the chicken, egg, blue cheese, green onion and half of the hot sauce until it is well combined. Using hands, shape the meatballs and place on a parchment-lined baking sheet.
Bake until the chicken reaches an internal temperature of 165ºF, 20 to 25 minutes. Remove the meatballs from the oven and brush with the remaining hot sauce.
Salad
2 cups chopped green leaf lettuce
1/4 cup finely sliced celery
1/4 cup finely sliced carrot
1 tablespoon crumbled blue cheese
2 tablespoon blue cheese dressing
Arrange the salad in a container or serving dish. Top with the meatballs. Add a small container of dressing on the side.
Italian Tortellini Salad
Italian Salad
2 cups baby spinach
1/2 cup cooked tortellini
1/2 cup halved cherry tomatoes
1/4 cup baby bocconcini
1/4 cup diced salami
1/4 cup green olives
Dressing
1 tablespoon olive oil
2 teaspoons red wine vinegar
1 teaspoon Italian seasoning
Salt and freshly ground black pepper
Whisk all of the ingredients together in a small bowl.
Chipotle Chicken Lettuce Wraps
Chipotle Chicken
2 teaspoons oil
3/4 cup ground chicken
1/4 cup finely diced red pepper
1/4 cup frozen corn kernels
1/4 cup canned black beans, drained and rinsed
1 chipotle pepper in adobo sauce, minced
1 garlic clove, minced
1 green onion, finely sliced
Salt and freshly ground black pepper
Heat the oil in a skillet over medium-high heat. Add the chicken and cook until it is no longer pink, about 6 minutes. Add the pepper and cook until it softens, 3 minutes. Add the corn, beans, chipotle, and garlic and cook until the corn is heated through. Stir in the green onion and season with salt and pepper to taste.
Tomato Salsa
1/2 cup cherry tomatoes, quartered
1 tablespoon chopped green onion
1 tablespoon chopped fresh cilantro
1/8 teaspoonground cumin
Salt and freshly ground black pepper
1/2 lime, juice
Mix all of the ingredients together in a small bowl.
Sides
3-5 Boston bibb lettuce leaves
Lime wedges