Meal Prep for a Nurse (Burger Bowls with Sweet Potatoes)

Meal prepping for my wife, Amy, has become one of my favorite things to share online. When I first shared the first episode of my Meal Prep for a Nurse series a few years ago I never imagined that it would become one of the things people love most about my page.

Make-ahead

Minimal prep

You’ll Learn: The sequence that makes this meal prep faster and less stressful

Worth It: It’s a satisfying, protein-forward option that actually keeps you full

Bonus: Great for meal prep and make-ahead

I am excited to share the full recipes for these meal preps along with a grocery list so that is even easier for you to make them in your own homes!

This weeks meal prep includes:

• Burger bowls with roasted sweet potatoes
• Brown sugar cinnamon overnight oats
• Mini protein chocolate cakes

I like to use Clean Simple Eats Chocolate Protein Powder. You can use code MADABOUTFOOD for a discount

Each recipe makes 4 servings.

Game Plan: I like to start with the roasted sweet potatoes. Then, I cook the caramelized onions and ground beef for the burger bowls. I mix the overnight oats and get the protein cakes into the oven. While those bake I assemble the toppings for the burger bowls.

Burger Bowl with Roasted Sweet Potatoes

Burger Bowl Ingredients:

• 2 tsp kosher salt
• 2 tsp garlic powder
• 2 tsp onion powder
• ¼ tsp smoked paprika
• 2 med-large sweet potatoes diced
• 2 tbsp olive oil – separated
• 1 yellow onion diced
• 1 lb lean ground beef
• 4oz shredded sharp cheddar cheese
• Shredded romaine or iceberg lettuce
• Diced tomatoes
• Dill pickles

Burger Sauce Ingredients:

• ¼ cup nonfat plain greek yogurt
• 2 tbsp mayonnaise
• ¼ cup finely chopped pickles
• 1 tbsp pickle juice
• 1 tbsp ketchup
• 1 tbsp yellow mustard

** You can use all greek yogurt in place of mayo for the sauce OR you can use all mayo if you don’t like greek yogurt. Feel free to use ground turkey or ground chicken place of the ground beef.

Instructions:

1. Preheat oven to 425F and line a baking sheet with parchment paper.
2. Mix 2 tsp salt, 2 tsp garlic powder, 2 tsp onion powder and ¼ tsp smoked paprika in a small bowl and set aside.
3. Pour 2 diced sweet potatoes onto the baking sheet and toss in 1 tbsp olive oil. Season with half of the seasoning mixture and save the rest of it for the ground beef. Place in the oven to bake at 425F for 25 minutes.
4. Heat 1 tbsp of olive oil in a skillet and add the 1 diced yellow onion to the warm oil. Saute onion over med-low until it caramelizes. You may need to reduce the heat to prevent burning. Season with salt after onions caramelize.
5. Set onions aside and use the same skillet to cook 1 lb ground beef. Cook ground beef into crumbles and sesaon with the second half of the seasoning mixture.
6. Assemble four burger bowls with sweet potatoes, ground beef, caramelized onions and 1 oz sharp cheddar cheese each.
7. Mix burger sauce by whisking together ¼ cup greek yogurt, 2 tbsp mayo, ¼ cup chopped pickles, 1 tbsp pickle juice, 1 tbsp ketchup, and 1 tbsp yellow mustard.
8. Store burger toppings like shredded lettuce, diced tomatoes, pickles and burger sauce separately until after the bowls are reheated.

Store burger bowls with topping and sauce separate in airtight containers in the fridge for up to 4 days. Reheat in the microwave for about 3 minutes and top with lettuce, tomato, pickles and burger sauce.

Brown Sugar Cinnamon Overnight Oats

Ingredients:

• 1 ½ cups milk
• 1 cup nonfat plain greek yogurt
• 3 tbsp dark brown sugar
• 1 ½ cups rolled oats
• 3 tbsp chia seeds
• 2 tsp ground cinnamon
• ¼ tsp kosher salt

I used 2% dairy milk – use any kind of milk you like.

Instructions:

1. Whisk 1 ½ cups milk, 1 cup yogurt and 3 tbsp brown sugar together until smooth.
2. Mix in 1 ½ cups rolled oats, 3 tbsp chia seeds, 2 tsp
   ground cinnamon and ¼ tsp kosher salt.
3. Mix thoroughly to ensure the oats and chia seeds will absorb liquid.
4. Separate into 4 servings in 4 small containers. Leave in the fridge for at least 6 hours for it to set.
5. Top with fresh fruit and stir before enjoying.

Store in the fridge for up to 7 days.

Mini Protein Chocolate Cakes

Ingredients:

• 1 egg
• ⅓ cup milk
• 1 tbsp brown sugar
• 2 scoops chocolate protein powder
• 1 tbsp unsweetened cocoa powder
• ½ tsp baking powder
• ¼ tsp kosher salt
• 2 tbsp whole milk
• ¼ cup semi sweet chocolate chips
• Sprinkles

Instructions:

1. Preheat oven to 350F and line a loaf pan with parchment paper.
2. Whisk 1 egg, ⅓ cup milk, 1 tbsp brown sugar, 1 tbsp unsweetened cocoa powder, ½ tsp baking powder and
   ¼ tsp salt together.
3. Pour into the lined loaf pan and place in the oven to bake at 350F for 12 minutes.
4. Allow the cake to cool completely. Once the cake is cooled, prepare the ganache. Heat 2 tbsp milk in the microwave until it starts to bubble and immediately pour over ¼ cup chocolate chips. Stir constantly until the chocolate chips melt and mix evenly with the milk.
5. Spread the ganache over the cake and top with sprinkles. Place in the fridge to chill and set the ganache before cutting into 4 slices.

Store cakes in an airtight container in the fridge for up to 5 days.