Meal Prep Recap

Apple Chicken Meatballs

• 1 lb ground chicken
• ½ large apple, grated
• 1/4 cup almond flour
• 1/4 cup finely chopped white onion
• 1 clove garlic, minced
• 1 egg
• 1 tsp Dijon mustard
• 1 tsp salt

• 1/2 tsp black pepper
• 1/2 tsp smoked paprika
• 1/2 tsp ground sage

• 1/2 tsp cinnamon 
• Olive oil spray

Mashed Sweet Potatoes

• 2 bags Trader Joe’s frozen mashed sweet potatoes

Maple Dijon Drizzle

• 2 tbsp Dijon mustard
• 3 tbsp maple syrup
• 2 tsp apple cider vinegar

Instructions

1. Preheat oven to 400°F and line a baking sheet.
2. Mix all meatball ingredients in a bowl, roll into 16 meatballs, and place on the sheet.
3. Lightly spray with olive oil and bake 18–20 minutes, broil 2–3 minutes if desired.
4. Heat frozen mashed sweet potatoes according to package directions, stirring in butter and salt.
5. Divide sweet potatoes into 4 meal prep containers, top each with 4 meatballs, and drizzle with maple Dijon sauce.

Spinach & Roasted Red Pepper Egg Cups with Feta

Makes 12 egg cups / 6 servings

Ingredients

• 10 large eggs
• ½ cup cottage cheese
• 1 cup fresh spinach, chopped
• 1 cup jarred roasted red peppers, diced
• 1/2 cup crumbled feta
• Salt and pepper to taste
• Olive oil spray
  

Instructions

1. Preheat oven to 375°F and grease a muffin tin.
2. Blend eggs and cottage cheese in a blender with salt and pepper
3. Divide spinach, roasted red peppers, and feta evenly among 12 muffin cups.
4. Pour egg mixture over the veggies and feta.
5. Bake 18–20 minutes until set. Cool, then store in meal prep containers.

Storage: Refrigerate up to 5 days; reheat in the microwave for 30–45 seconds.

Pumpkin Chocolate Chip Baked Oatmeal Cups

Makes 12 muffins / 6 servings

Ingredients

• 3 cups rolled oats
• 1 ½ tsp baking powder
• 1 ½ tsp cinnamon
• ¾ tsp pumpkin pie spice
• ½ tsp salt
• 1 ½ cups pumpkin puree
• 3 large eggs
• 1/2 cup maple syrup
• 1 ½ tsp vanilla extract
• 3/4 cup milk (any kind)
• 1/2 cup mini chocolate chips
  

Instructions

1. Preheat oven to 350°F and grease a 12-cup muffin tin.
2. In a large bowl, mix oats, baking powder, cinnamon, pumpkin pie spice, and salt.
3. In another bowl, whisk pumpkin, eggs, maple syrup, vanilla, and milk.
4. Combine wet and dry ingredients, then fold in chocolate chips.
5. Divide batter evenly into 12 muffin cups, filling each about 3/4 full.
6. Bake 25–30 minutes, until set and lightly golden. Cool before storing.

Storage: Refrigerate up to 5 days; microwave 30–45 seconds to reheat.

Walking Charcuterie

Ingredients (per serving)

Protein

• 2-3 pieces of turkey- cut up
• 1/4 cup cottage cheese – topped with hot honey 

Healthy Fats

• 10 almonds

Carbs / Whole Grains

• Crackers- I like to dip mine in this!

Veggies / Color

• 1/4 cup bell pepper strips

Instructions

1. Place cottage cheese and top with hot honey in a small container or compartment. Add turkey
2. Add almonds, crackers, and bell pepper strips in separate compartments if possible.
3. Close the container securely for grab-and-go.