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.
Weeknight-easy
Beginner-friendly
You’ll Learn: The oven-bake technique for tender, flavorful results that hold up well in meal prep
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:
- Teriyaki chicken salad
- Breakfast tacos
- Protein banana muffins (without protein powder!)
Salad and breakfast tacos make 4 servings. The muffin recipe makes 6 muffins.
Game Plan: I like to start with baking the teriyaki chicken. Then, I move on to the breakfast tacos and get the muffins in the oven. While the muffins bake I finish assembling the salads.
Teriyaki Chicken Salad
Salad Ingredients:
- 2 boneless skinless chicken breasts
- ⅓ cup teriyaki sauce, marinade or dressing
- 8oz chopped lettuce
- 1 cup shredded carrots
- 1 cup cooked and cooled edamame beans
- 1 cup chopped cucumbers
- 1 cup sliced sugar snap peas
Dressing Ingredients:
- ½ cup teriyaki sauce, marinade or dressing
- ¼ cup rice vinegar
- 4 tsp sesame oil
- 1 tsp sriracha (optional)
**I used Trader Joe’s Soyaki sauce for the teriyaki sauce
Instructions:
- Preheat oven to 400F and line a baking pan with parchment or foil
- Toss 2 chicken breasts in ⅓ cup teriyaki sauce and place in baking pan. Pour all of the sauce into the pan with the chicken.
- Bake at 400F for 35 minutes – check for an internal temperature of 165F and then allow to cool completely.
- Cut cooled chicken into cubes and assemble salads.
- Separate 8oz lettuce into 4 lunch containers. Place ¼ of the chicken into each container followed by a ¼ cup each of the shredded carrots, edamame beans, chopped cucumbers, and sliced sugar snap peas.
- Whisk ½ Cup teriyaki sauce, ¼ Cup rice vinegar, 4 tsp sesame oil and 1 tsp sriracha together to make a dressing. Separate into 4 small dressing containers.
Store salads in the fridge for up to 4 days.
Breakfast Tacos
Ingredients:
- 4 strips turkey bacon
- Spray oil for frying pan
- 8 eggs
- Salt and pepper
- 8 small flour tortillas
- 4oz sliced cheddar cheese
*You can use regular bacon or sausage. If you are using sausage, a thinner patty works best.
Instructions:
- Cook 4 strips turkey bacon – I like to air fry at 400F for 6 minutes. Cut each strip in half.
- **Work in batches of 2-3 tacos at a time depending on the size of your frying pan. Heat frying pan over medium heat and add oil to warm pan. Crack eggs into the pan, gently break the yolks, and season with salt and pepper.
- Lay one tortilla on each egg while still cooking so that the tortilla sticks. Once the bottom of the egg is cooked, flip, add .5oz slice of cheese and half a strip of turkey bacon on top of each egg and fold in half to make a taco.
- Flip taco to toast both sides and remove from pan.
Reheat in microwave under a damp paper towel for 1 minute or in an oven or toaster oven at 275F for 10 minutes.
Protein Banana Muffins
Ingredients:
- 1 ripe banana
- 1 egg
- ½ cup cottage cheese
- 1 tsp vanilla extract
- ¾ cup all purpose flour powder
- ¼ cup granulated sugar
- ½ tsp baking powder
- ½ tsp baking soda
- ¼ tsp kosher salt
Instructions:
- Preheat oven to 350F and line 6 slots in a muffin pan with liners
- Blend 1 ripe banana, 1 egg, ½ cup cottage cheese and 1 tsp vanilla extract together until smooth.
- Add ¾ cup all purpose flour, ¼ cup granulated sugar, ½ tsp baking powder, ½ tsp baking soda and ¼ tsp kosher salt in with the wet ingredients. Fold in with a flat spatula until a smooth batter remains.
- Scoop batter into muffin slots. Bake at 350F for 22 minutes.
Store muffins in fridge for up to 5 days. I like to serve them with peanut butter or another nut butter.
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