Join the Clean Fridge Club! Meal prep 20 meals for just $65 without wasting any ingredients. Follow a simple shopping list and utilize every ingredient to make healthy, high protein meals that are perfect for meal prep.

Hands-off
Minimal Waste
You’ll Learn: How to turn an easy shopping list into many filling, delicious recipes
Worth It: Save money, time, and fridge space
Bonus: Cook once, enjoy all week

Whenever I ask about people about their meal prepping pain points one of the top answers I get is, “I am sick of having a fridge full of half used ingredients once I am done cooking!!”
Have you ever heard the old saying you can’t have something fast, cheap and good? Creating this meal prep felt a little like that, but I did my best to create meals that were flavorful, relatively healthy and relatively affordable – my grocery bill was $61.35.

My main goal with this series is to create a cohesive set of meals that you can make in one sitting with as little waste as possible.
On the menu this week we have:
- Tortilla Egg Cups
- Crockpot Chicken Enchiladas
- Sheet Pan Chicken Gyro Bowls
- Creamy Italian Pasta Salad




Game Plan: Start by setting up the crockpot enchiladas. Cook the pasta and then the chicken and rice for the gyro bowls. Prep the veggies for the gyro bowls and pasta salad. Cook the egg cups. When the enchilada chicken is cooked, shred and add other ingredients to the crockpot.
Scroll to the bottom for grocery list + printable recipes.
Crockpot Chicken Enchiladas
20 Minutes Hands On | 6 Servings | Store in Fridge up to 4 Days
Ingredients:
- 1 ½ lb boneless skinless chicken breasts
- 1 (16oz) jar red enchilada sauce
- 1 (4oz) jar diced green chiles
- 1 (15oz) can black beans
- 1 (15oz) can sweet corn
- 8 street taco size flour tortillas
- 8oz shredded cheddar cheese
** use the rest of the street taco tortillas for the egg cups. You can also use corn tortillas.
Instructions:
- Place 1 ½ lb chicken breasts, 16oz jar red enchilada sauce and 4oz can diced green chiles in a crockpot or slow cooker. Toss to combine. Set the crockpot to low and cook for 4-6 hours on low.
- After 4-6 hours, switch crockpot to warm and then shred the chicken with 2 forks in the crockpot.
- Drain and rinse 1 can black beans and 1 can sweet corn and pour into the crockpot and stir in the shredded chicken and enchilada sauce.
- Top with half of the 8 ounces of shredded cheese, then a layer of flour tortillas, then the rest of the shredded cheese.
- Put the lid back on and allow the cheese to melt completely – 10-20 minutes. Serve in shallow bowls.
Top enchiladas with any taco toppings like sour cream, salsa or guacamole.
Sheet Pan Chicken Gyro Bowls
35 Minutes | 4 Servings | Store in Fridge up to 4 Days
Ingredients:
- 2lb boneless skinless chicken thighs
- 2 tsp dried oregano
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp kosher salt
- ½ tsp ground cumin
- ½ tsp paprika
- 1 tbsp olive oil
- 1 cup dry white rice*
- 8oz cherry tomatoes
- 1 large english cucumber (1/2 for the dish and half for snacking with extra tzatziki)
- ½ a red onion
- ¾ cup crumbled feta
- 1 lemon
- 1 contaner tzatziki
Save time by using frozen precooked white rice or pouches that can be microwaved.
Instructions:
- Preheat oven to 450F. Cut 2 lb chicken thighs into thin strips and place on a sheet pan.
- Mix 2 tsp dried oregano, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, ½ tsp cumin and ½ tsp paprika together and set aside.
- Toss chicken in 1 tbsp olive oil and then toss in the seasoning mixture. Place sheet pan in the oven and cook chicken at 450F for 20 minutes. After the chicken cooks, squeeze juice from half of the lemon over the chicken and toss.
- Cook 4 servings of white rice while the chicken cooks according to package instructions.
- Cut 8oz cherry tomatoes into quarters, dice half of the cucumber, and dice ½ a red onion and place it all in a bowl with ¾ cup crumbled feta.
- Zest the lemon and add to the bowl with the veggies and feta along with the juice from the other half the lemon.
Assemble bowls with cooked white rice, cooked seasoned chicken, veggie and feta salad and a scoop of tzatziki. I usually have extra tzatziki that I like to snack on with slices of the other half of the cucumber.
Creamy Italian Pasta Salad
25 Minutes | 4 Servings | Store in Fridge up to 5 Days
Ingredients:
- 1 (8oz) box chickpea pasta *
- 8oz cherry tomatos
- ½ a red onion
- 3.5oz baby spinach
- 8oz fresh mozzarella cheese
- 4oz sliced genoa salami
- 1 jar (2.25oz) sliced black olives
- 1 small container plain greek yogurt (1/2 cup)
- 2 tbsp red wine vinegar
- 1 tbsp olive oil
- 2 tsp Italian seasoning
- 1 tsp granulated sugar
- ½ tsp kosher salt
The chickpea pasta texture isn’t for everyone SO you can also use 8oz regular pasta and 1 can of chickpeas drained and rinsed.
Instructions:
- Boil 8oz pasta in heavily salted water according to package instructions. Drain and rinse pasta in cold water then place in a large mixing bowl.
- Cut 8oz cherry tomatoes into quarters, cut the red onion into thin slices, chop 5oz bag baby spinach (chop the whole bag at once and save ⅓ of the chopped spinach for the egg cups), cut 8oz fresh mozzarella cheese into bite sized pieces, cut 4oz salami into slices and drain the small jar of black olives.
- Add all of that to the mixing bowl with the cooked pasta.
- Whisk ½ cup plain greek yogurt, 2 tbsp red wine vinegar, 1 tbsp olive oil, 2 tsp italian seasoning blend, 1 tsp granulated sugar and ½ tsp kosher salt together and pour into the mixing bowl. Toss with all ingredients until evenly coated.
Store in the fridge and toss before each serving to refresh.
Tortilla Egg Cups
30 Minutes | 6 Servings | Store in Fridge up to 5 Days
Ingredients:
- 12 street taco size flour tortillas*
- 12 eggs
- ½ cup milk (optional*)
- Salt and pepper
- 1.5 oz chopped spinach
- 8oz cherry tomatoes – diced
- ½ cup crumbled feta
If you used corn tortillas for the enchiladas you will use them here too although I prefer flour for both
Instructions:
- Preheat oven 350F and grease a 12 slot muffin tin.
- Push one street taco size flour tortilla into each of the 12 slots so that the sides fold in and it becomes a cup
- Whisk 12 eggs with ½ cup milk and season with salt and pepper (you can omit the milk and just whisk eggs with seasonings).
- Fold the 1.5 oz chopped spinach (leftover from pasta salad) into the whisked eggs. Scoop egg and spinach mixture evenly into the tortilla cups.
- Top each cup with the diced cherry tomatoes and crumbled feta. Place in the oven and bake at 350F for 25 minutes.
- Allow to cool completely before removing from the muffin tin
Reheat in the microwave for 1 min 30 secs to 2 minutes – I like to eat with hot sauce.

















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