Meal Prep Recap

• Lemon Orzo Meal Prep
• Thai Inspired Chopped Salad
• Egg Bake

Lemon Orzo Meal Prep

Broccoli Lemon Orzo Meal Prep

Ingredients

• 1 head broccoli, chopped
• 1 1/3 cups orzo
• 1 lb lean ground beef or turkey
• 2 1/2 cups broth (beef or chicken)
• Juice + zest of 1 lemon
• 1/2 cup shredded Parmesan
• 1 tbsp olive oil
• 1 tsp minced garlic
• 1/4 cup milk
• 1/8 cup butter (2 tbsp)
• Lemon pepper, salt, and black pepper

Instructions

1. Heat olive oil in a large pan. Add broccoli, season lightly, and sauté 3–4 min.

2. Push broccoli to one side. Add ground meat, season with salt, pepper, and lemon pepper, and cook until browned.

3. Add butter and garlic, stir everything together, and sauté 30 seconds.

4. Add orzo and toast for 1–2 min.

5. Pour in broth, stir, and simmer covered for 8–10 min, until orzo is tender.

6. Stir in milk, Parmesan, lemon juice + zest. Cook 2–3 more min until creamy.

7. Divide into 4 containers and cool before storing.

Thai Inspired Chopped Salad

Thai Chopped Chicken Salad Meal Prep (4 servings)

Ingredients

Salad:

• 3 heads romaine, chopped
• 2 bell peppers, diced
• 3 green onions, sliced
• 1 English cucumber, sliced
• 1 cup shredded carrots
• 1/2 cup chopped cilantro
• 1/2 cup chopped peanuts
• 2 large chicken breasts, halved lengthwise
• Salt & pepper

Dressing:

• 1/4 cup peanut butter
• 2 tbsp soy sauce or coconut aminos
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp honey or maple syrup
• 1 tsp sesame oil
• 1–2 tbsp warm water (to thin)
• 1/2 tsp garlic powder
• Optional: red pepper flakes or sriracha

Instructions

1. Halve chicken breasts. Season with salt and pepper. Cook in skillet 3–4 min per side. Rest, then chop.

2. Whisk dressing ingredients until smooth. Thin with water.

3. Mix romaine, veggies, cilantro, and peanuts in a large bowl.

4. Divide salad and chicken into 4 containers. Add dressing on the side.

5. Toss with dressing before eating.

Bacon Egg Bake

Bacon & Egg Bake with Spinach and Cottage Cheese (8 servings)

Ingredients:

• 12 eggs
  • 1 cup cottage cheese
  • 1 cup chopped spinach (fresh or thawed from frozen)
  • 6 slices cooked bacon, chopped
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup shredded Mexican blend cheese (for topping)

Instructions:

1. Preheat oven to 375°F.
2. In a large bowl, whisk eggs. Stir in cottage cheese, spinach, chopped bacon, salt, and pepper.
3. Pour mixture into a greased 9×13” baking dish.
4. Sprinkle shredded Mexican cheese evenly on top.
5. Bake 35–40 minutes or until center is set. Let cool slightly before slicing.