Meal Prep for a Nurse (Greek Chicken Burgers)

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

Beginner-friendly

You’ll Learn: How to compose a balanced salad with texture and crunch

Worth It: Satisfying, protein-forward options that actually keep 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:

• Greek inspired chicken burgers on a Greek salad – these are also great served in a pita!
• A simple vinaigrette to go with the salad
• Breakfast burritos with cubed potatoes, turkey bacon, egg and cheese
• Protein mini cupcakes with white chocolate drizzle and sprinkles – I like to use Clean Simple Eats protein powder. Use code MADABOUTFOOD for discount.

Each recipe makes 4 servings.

Greek Chicken Burgers and Salad

Burger Ingredients:

• 1 medium-large zucchini
• 1lb ground chicken
• 1 egg
• 2oz feta cheese
• 1 tsp kosher salt
• 1 tsp dried parsley
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp olive oil

Salad Ingredients:

• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1 tsp dijon mustard
• 1 tsp honey
• Salt + pepper
• 2 heads romaine lettuce
• 4 small or 1 large cucumber
• 1 cup quartered cherry tomatoes
• 2oz crumbled feta cheese
• 1/2 cup pickled red onion or diced fresh red onion
• 1/2 cup sliced pepperoncini or banana peppers

Instructions:

1. Shred zucchini on the largest side of a box grater. Place in a mixing bowl with ground chicken, egg, crumbled feta cheese, salt, parsley, oregano, garlic powder, and onion powder.
2. Mix together until an even mixture remains – I find that this is easier to do with clean hands than a spoon.
3. Heat half of the oil in a frying pan over medium heat. Working in batches, take 1/2 cup of chicken mixture and form into a patty (you should be able to make 8 patties in total) Place in the warm frying pan and cook 6 minutes each side. I was able to fry 4 burgers at a time.
4. When internal temp of the burger reaches 165F, remove from pan to cool.
5. While the burgers cool, prepare the salad dressing by blending olive oil, red wine vinegar, dijon mustard, honey, salt and pepper with an immersion blender or blender.
6. Clean and chop 2 heads of romaine lettuce and split into 4 servings. Top each salad with chopped cucumbers, quartered cherry tomatoes, crumbled feta cheese, pickled red onion and pepperoncini.
7. Place 2 cooled burger patties on each salad.

Store salads and dressing separately in air tight containers in the fridge for up to 4 days. If you want to reheat the patties before serving, microwave for 1 minute 15 seconds or heat in a skillet.

Alternatively you can serve the burgers and veggies in a pita with some tzatziki or whipped feta spread.

Breakfast Burritos

Ingredients:

• 6 strips turkey bacon
• 2 cups frozen diced hashbrowns
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 tsp smoked paprika
• 6 eggs
• 1/2 cup cottage cheese
• 4 burrito size tortillas
• 1/2 cup shredded cheddar cheese

Instructions:

1. Cut turkey bacon strips into small pieces. Heat a frying pan over medium heat and cook until the turkey bacon is warmed through.
2. Add potatoes into the pan and cook for 3-4 minutes.
   Season with salt, pepper and smoked paprika. Continue cooking until warmed though. Then, remove from pan and set aside.
3. Whisk eggs with cottage cheese or blend eggs and cottage cheese if you don’t like the cottage cheese texture.
4. Grease frying pan and add eggs to the pan. Scramble until just set and remove the pan from heat.
5. Assemble 4 burritos with 1/4 of the potato and turkey bacon on the bottom then 1/4 of the egg mixture and top with 2 tosp shredded cheese.
6. Roll up tightly and cook for 2-3 minutes on each side in a frying pan to seal the burrito and crisp the outside.

Wrap tightly in parchment paper or tinfoil and store in the fridge for up to 4 days. Reheat in oven at 250F for 15 minutes OR microwave in a damp paper towel for 1 min 15 seconds.

Protein Mini Cupcakes

Ingredients:

• 2 eggs
• 1/4 cup milk
• 1 tsp vanilla extract
• 2 scoops vanilla whey protein powder
• 2 tbsp all purpose flour
• 1/2 tsp baking powder
• Pinch of kosher salt
• Optional: white chocolate melts and sprinkles for topping

Instructions:

1. Preheat oven to 350F and grease a mini muffin tin.
2. Whisk eggs, milk and vanilla extract together in a mixing bowl. Add in protein powder, all purpose flour, baking powder and a pinch of salt.
3. Whisk again until a smooth batter remains. Scoop 2 top of batter into each of 16 mini muffin slots
4. Place muffin pan in the oven and bake at 350F for 10-12 minutes. Allow to cool completely before topping with white chocolate drizzle and sprinkles.

4 mini cupcakes is a serving. Store in an airtight container in the fridge for up to 5 days.