Meal Prep | Summer Meals That Keep You Energized

Meal prepping has one primary goal: allowing you to eat nutritious food without having to spend hours cooking it every day. If you are struggling to find tasty meals that keep you energized, here are three simple recipes to get you started.


Mediterranean Chopped Salad Pitas

1 small head romaine lettuce, chopped

1 (15 ounce) can chickpeas, drained and rinsed

1 tomato, diced

1 small cucumber, diced

1 small red pepper, diced

1/2 small red onion, diced

3/4 cup kalamata olives, chopped

3/4 cup feta crumbles

2 Tbsp fresh dill, chopped

Pita bread, for serving



1/4 cup olive oil

2 Tbsp red wine vinegar

1/2 tsp dried Italian seasoning

1/2 tsp salt

1/4 tsp black pepper

  1. Add dressing ingredients to a large bowl and whisk until combined. 
  2. Add all remaining chopped salad ingredients to the bowl and stir until everything is mixed together.
  3. Add components to separate compartments of your meal prep containers. When ready to eat, spoon chopped salad mixture into warm pita bread and enjoy!

Sheet Pan Sausage and Veggies

2 cups red potato, largely diced

3/4 lb green beans, ends trimmed

1 large head of broccoli, chopped

1 1/2 cups bell peppers, chopped

9 ounces smoked turkey or chicken sausage, sliced into coins

6 tablespoons olive oil

1/4 tsp red pepper flakes (optional)

1 tsp paprika

1/2 tsp garlic powder

1 Tbsp dried oregano

1 Tbsp dried parsley

1/4 tsp salt

1/4 tsp pepper

Serve with: fresh parsley, quinoa/rice, lots of freshly grated Parmesan cheese

  1. Preheat the oven to 400 degrees F.
  2. Line a large sheet pan with foil or parchment paper.
  3. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat. 
  4. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
  5. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven. Add to meal prep container.
  6. Enjoy with rice or quinoa and fresh parsley if desired.

Orange Chicken Stir Fry

1.5 lbs boneless skinless chicken breast/tenders, diced into 1-inch pieces

1 Tbsp extra virgin olive or avocado oil, divided

2 lb asparagus, end portions trimmed and remainder diced into 1 1/2-inch pieces

1 small yellow onion, sliced into thin strips

8 oz button mushrooms, sliced

1 Tbsp peeled and finely grated fresh ginger

4 cloves garlic, minced

1/2 cup low-sodium chicken broth

Juice of 2 fresh oranges

2 Tbsp raw honey

2 Tbsp cornstarch

Sea salt and freshly ground black pepper

3 cups rice or quinoa, cooked

  1. In a non-stick pan or wok, heat ½ of your oil over medium high heat. Once oil is hot, add diced chicken and season lightly with salt and pepper. Sauté until cooked through, tossing occasionally, about 5-6 minutes.
  2. Place chicken on a plate and set aside. Reduce to medium-high heat, add remaining oil to pan/wok.
  3. Once oil is hot, add asparagus, yellow onion and mushrooms, and sauté until tender-crisp, about 4 – 5 minutes, adding in garlic and ginger during the last minute of sautéing.
  4. Meanwhile, in a mixing bowl, whisk together chicken broth, orange juice, honey and cornstarch until well blended.
  5. Pour chicken broth mixture into skillet with veggies, season with salt and pepper to taste, and bring the mixture to a light boil, stirring constantly. Allow mixture to gently boil, stirring constantly, until thickened, about 1 minute.
  6. Toss chicken into mixture. Add mixture and cooked rice/quinoa to separate compartments in meal prep container. When ready to heat, heat and mix together. 

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