Meal Prep Gallery

The Meal Prep Gallery is meant to inspire and motivate you!  All of these posts contain shopping lists; some posts include links to the relevant recipes.

If you’re new to meal prep and cooking, definitely check out our post on Getting Started with Meal Prep and other posts in The MBMK Guide.

Meal Prep - Grits, Curried Chicken & Swiss Chard

Would you make this meal? What would you change? This was the meal I put together with the coconut grits, curried chicken and garlic swiss chard. You will thoroughly enjoy every single bite of this meal. 

Check out the list below for links to the recipes and nutrition information per serving.

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Meal Prep - Chickpea Masala, Quinoa & Vegetables

Chickpea (Chana) masala Indian Curry Vegan My Body My Kitchen meal.jpeg

Here's a quick tasty vegan meal prep what will keep you going! We have our chickpea masala with quinoa and mixed vegetables.

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Meal Prep - Jamaican Rice & Peas, Roasted Broccoli, Chicken

Jamaican Rice Peas Roasted Broccoli Baked Chicken My Body My Kitchen Meal Prep Gluten Free Easy Recipe Caribbean

Add some Caribbean flavor to your meal prep repertoire with this Jamaican rice and peas meal.

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Cheddar Green Onion Pancakes

Cheddar Green Onion Whole Wheat Pancakes

What should I make next with whole wheat flour? I thoroughly enjoyed these cheddar green onion pancakes this week.  You have to try them! Yes, they are savory! I’ve had them alongside fruit and also with scrambled eggs.

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Grilled Vegetables Marinades & Meals

Grilled Vegetables My Body My Kitchen

Many of us take advantage of the summer months to grill outdoors and I wanted to share a few ideas for vegetable marinades with you. In addition to the marinades, I also wanted to show you how you can make use of the grilled vegetables in different meals.

I tested out three different marinades for grilling vegetables then made these three different meals. I used about 2 lbs of sliced vegetables (eggplant, zucchini and bell peppers) for each meal.

Grilled Vegetable Marinades Balsamic Honey Mustard Lemon Herb My Body My Kitchen

The three marinades were lemon herb, balsamic and honey mustard. The first meal is a vegetarian chickpea pasta salad with feta cheese. The second meal is a vegan grain bowl with tofu and edamame. The third meal is wrap a with chicken. Each of these meals has 19 to 26 grams of protein and 15 to 17 grams of fiber. Feel free to use any of these marinades to create any of the these meals; I simply paired them for simplicity.

Grilled Vegetable Meals My Body My Kitchen

Try these recipes and let me know what you think.

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Meal Prep - Chicken, Cilantro Lime Rice, Broccoli

Meal prep - Roasted chicken, cilantro lime basmati rice, garlic roasted broccoli

Cilantro Lime Jalapeno Rice: 194 Cals; 39g Carb; 2g Fat; 3g Protein
Garlic Roasted Broccoli (4.5 Oz) - without cheese: 130 Cals; 18g Carb; 6g Fat; 6g Protein
Baked Chicken (1 Leg): 93 Cals; 1g Carb; 4g Fat; 13g Protein

Meal Totals: 413 Cals, 58g Carbs, 12g Fats, 22g Protein

Shopping List

Spices & Herbs
Black Pepper
Cayenne Pepper
Fresh Thyme
Garlic Powder
Red Pepper Flakes
Protein & Other
Basmati Rice (or rice of your choosing)
Chicken Legs
Cooking Spray
Grated Parmesan Cheese (optional)
Honey (optional)
Olive Oil
Vegetables & Fruits
Broccoli florets
Jalapeno Peppers
Whole Kernel Corn

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Meal Prep - Chicken, Garlic Broccoli Rabe, Yams

Meal Prep - Chicken, Garlic Broccoli (Broccolini) Rabe, Yams

Yams, greens and chicken meal prep!  This meal is super easy and will keep you satisfied.  Click on the links in the titles below for the complete recipes.  We’ve included the shopping list below as well. What do you think?

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Meal Prep - Black-Eyed Peas & Rice (Hoppin' John)

Meal Prep - Black-Eyed Peas & Rice (Vegan Hoppin' John)

Check out this meal prep! Here we have a smokey black-eyed peas & kale with brown rice. A very simple but satisfying meal inspired by the Southern dish Hoppin' John.

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Meal Prep - Roasted Butternut Squash, Chicken and Broccoli

Yo! Thank you to everyone who’s subscribed to our YouTube channel. We greatly appreciate the support. This meal is in one of our favorite leak-proof containers.  It’s shredded roasted chicken, garlic roasted butternut squash and broccoli.  Follow the links below for the recipes.

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Meal Prep - Sesame Glazed Salmon & String Beans


Have you subscribed to our YouTube Channel yet?  If not, you better do so ASAP!  We’ve got some great videos on there for you.  Check out this super-easy pescatarian meal. Follow the links for the recipes.

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Meal Prep - Bok Choy & Chinese Five Spice Chicken

Check out the latest addition to our Meal Prep Gallery.  It’s sauteed bok choy, Chinese five-spice roasted chicken and brown rice. We used this five-spice blend.

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Meal Prep - Roasted Asparagus Salmon Frittata & Kale Chick Pea Salad

Meal Prep - Roasted Asparagus Salmon Frittata & Kale Chick Pea Salad

Although frittatas are typically reserved for breakfast, who’s to say that you can’t have them for lunch or dinner. You can meal prep this frittata and salad combo any meal!

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Meal Prep - Turkey Dirty Rice & Broccoli

Here we have an MBMK classic.  It's turkey dirty rice with steamed broccoli. This is a hearty, spicy and flavorful meal that will definitely hit the spot.  If you do not eat meat, try using a plant-based protein source like tofu or beans in place of the ground turkey.

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Meal Prep - Vegan Fajita Bowl with Cilantro Lime Rice

Vegan Fajita Bowl with Cilantro Lime Jalapeno Rice, Black Beans and Bell Peppers

Check out this super easy and ridiculously tasty vegan fajita bowl with black beans, cilantro lime jalapeno rice and bell peppers.

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Meal Prep - Roasted Potatoes, Ground Turkey & String Beans

Meal Prep - Herb Roasted Purple Potatoes & Carrots, Sauteed Ground Turkey String Beans

We're having potatoes for meal prep!  What do you like to have with your potatoes? Try this meal of herb roasted potatoes with ground turkey and string beans. It will hit the spot.

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Meal Prep - Sweet Potato, Pomegranate & Pecan Salad, Chicken and Broccoli

Check out this colorful meal! We think we have all the colors covered.  Red/purple from the pomegranate and onions, green from the string beans and broccoli and yellow from the sweet potatoes.  Be sure to take a look at the post accompanying the salad recipe to learn more about the benefits of red in our food.

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Meal Prep - Swiss Chard, Lentils & Fennel, Baked Chicken & Whipped Yams

Meal Prep - Swiss Chard, Fennel, Lentils, Spiced Whipped Yams & Chicken We’re trying to make the most out of the fruits and vegetables that are in season during the fall. For this meal prep we’re featuring a few fall vegetables including sweet potatoes, fennel and Swiss chard. This is one hearty meal. What do you think?

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Meal Prep - Quinoa, Roasted Butternut Squash, Chicken, Spinach

Meal Prep - Quinoa with Roasted Butternut Squash, Baked Chicken and Sauteed SpinachWho’s hungry for fall dishes? Kick off your fall meal prep with these simple satisfying flavors : quinoa with roasted butternut squash, baked chicken and sauteed spinach.  Your taste buds will thank you.

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Meal Prep - Chipotle Collard Greens, Sweet Potatoes, & Baked Chicken

Meal Prep - Roasted Sweet Potatoes, Chipotle Garlic Collard Greens and Baked ChickenThe star of this meal prep is the Chipotle Garlic Collard Greens! The smokiness of the chipotle works so well with the Roasted Sweet Potatoes and #Basic Baked Chicken.  As with many of our meals, this one is gluten free.

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Meal Prep - Jalapeno Coconut Cornbread, Chicken, Green Bean Almondine

Meal Prep - Jalapeno Coconut Cornbread, Baked Chicken, Green Bean AlmondineWe had Thanksgiving on our minds when we put this meal prep together; it's like a healthy Thanksgiving dinner teaser. Here we have our green bean almondine with a savory jalapeno coconut corn bread and baked chicken (instead of a turkey).  What do you think?  This entire meal is gluten free.

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Meal Prep: Chickpea Protein Pasta, Roasted Broccoli & Turkey Spinach Meatballs

Meal Prep Chickpea Protein Pasta, Roasted Broccoli & Turkey Spinach MeatballsWho's in the mood for Italian?  Check out this high-protein, gluten free, Italian inspired meal prep.  We fell in love with the Banza chick pea pasta ever since we first used it for our Tomato Basil Pasta dish.  We've also got some garlic roasted broccoli with Parmesan cheese and turkey spinach meatballs. Try this meal and let us know what you think!

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Meal Prep: Orange Chicken, Sauteed Bok Choy & Brown Rice

Meal Prep - Bok Choy, Orange Chicken, Brown Rice 2We have a bit of an Asian theme going here with this meal prep.  Skip takeout and try our lower-calorie version of orange chicken with some sauteed bok choy.

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Meal Prep: Dandelion Greens, Chicken with Veggies in White Wine Sauce & Red Rice

Meal Prep - Dandelion Greens, Red Rice, Chicken with VegetablesAnother yummy meal prep!  Dandelion greens are one of our new favorite leafy vegetables and here we’re having it with red rice and our chicken and veggies in a white wine sauce (the veggies not shown). Keep an eye out for our upcoming post on the nutritional benefits of red rice.

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Meal Prep: Salmon Curry, Sauteed Broccoli Rabe (Raab) & Brown Rice

Meal Prep - Salmon Curry, Broccoli Rabe-Raab, Brown RiceMore curry with greens for meal prep!  Here we have salmon curry, sauteed broccoli rabe (raab) and brown rice.  If you like curry and vegetables, you may also like this other meal in our Meal Prep Gallery.

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Meal Prep: Cajun Veggie Rice, Salmon & Sauteed Spinach

Cajun cuisine is a product of the French Acadian people who were deported from Canada by the British to Louisiana’s Acadiana region. You will find many vegetables in the Cajun cuisine, but celery, onion and bell peppers are considered to be the Holy Trinity in Cajun dishes. Although there is no specific seasoning blend used in Cajun cuisine, many times cayenne pepper and black pepper are found in Cajun seasoning blends, even though Cajun food isn’t necessarily very spicy.

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Meal Prep: Cashew Quinoa, Black Beans & Smoky Tofu Spinach

If you're vegan and you're hungry raise your hands!  This meal will keep you smiling and satisfied: cashew quinoa, black beans & smoky tofu spinach.  This meal is gluten-free!

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Meal Prep: Whipped Yams, String Beans & Broiled Cod Fish

If you're looking to add more fish to your diet, try this yummy combo: spice whipped yamsString beans & lemon ginger broiled cod fish.  This meal is gluten-free.

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Meal Prep: Baked Chicken, Vegetable Rice & Broccoli

We're surprised it has taken so long for this meal suggestion to make it into the meal prep gallery: A variation of this vegetable rice with a teaspoon of grated fresh ginger, baked chicken & steamed broccoli.  This is a very satisfying and balanced meal, so go ahead and try it today!  This meal is gluten-free!

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Meal Prep: Spiced Whipped Yams, Baked Chicken & Steamed Broccoli

meal-prep-whipped-yams-baked-chicken-brocoli-300x200Here we have some of our favorite and simplest recipes in this meal prep suggestion: Spiced whipped yams, baked chicken & steamed broccoli.  This is a very satisfying and balanced meal, so go ahead and try it today!  This meal is gluten-free!

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Meal Prep: Quinoa Fennel Minestrone & Spinach Salad

meal-prep-minestrone-quinoa-fennel-two-bean-saladHave you considered soup for meal prep?  Well you should!  A hearty soup is basically a one-pot meal.  Here we have our Two-Bean Quinoa Fennel Minestrone with a salad made with spinach, tomatoes, avocado, pecans and a boiled egg tossed in lemon juice, olive oil, salt and black pepper.

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Meal Prep: Roasted Radicchio & Wild Rice Salad, Chicken & Broccoli

meal-prep-radicchio-salad-baked-chicken-wild-rice-brocoli-square-300x300This meal features a roasted radicchio & wild rice salad which is crammed with tons of Spring flavors including pineapple, peas and radicchio.  We also have our basic baked chicken and our MBMK steamed broccoli.

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Meal Prep: Yellow Rice, Rosemary Lemon Chicken & Steamed Spinach

Let's make it quick...but tasty!  For this meal prep we have yellow rice with red bell peppers, alongside rosemary lemon chicken and steamed spinach.  To make the spinach, we used the same ingredients as our garlic sautéed spinach (the substitute minced garlic for about 1/4 tsp of garlic powder); instead of sauteing the spinach, we steamed it then tossed it in the remaining ingredients.  The rosemary chicken recipe has not been posted just yet but in its place, try our baked chicken.  Check out the recipes of these dishes to see the nutrition information.

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Meal Prep: Dirty Rice, Sauteed Spinach & Steamed Squash

Check out this tasty meal prep suggestion.   In this meal we have our very colorful turkey dirty rice along with a side of our sauteed spinach and mashed steamed butternut squash & calabaza.  Check out the recipes of these dishes to see the nutrition information.

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Meal Prep: Sauteed Chicken & Peppers, Steamed Broccoli & Beans & Rice

Here is some more meal prep inspiration!  We've prepared a simple rice and kidneys dish (similar to our carrots, rice and beans recipe) along with steamed broccoli and a quick and tasty sauteed chicken breast and peppers dish.  This chicken breast dish takes less 30 minutes to prepare and cook.  This entire meal is gluten-free.

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Meal Prep: Turkey Meatloaf, Creamed Cauliflower & Garlic String Beans

meal prep cauliflower, turkey meatloaf garlic string beansHere we have our very popular turkey meatloaf alongside creamed cauliflower and garlic string beans.  The cauliflower dish a great low-carb substitute for mashed potatoes; it's creamy, guilt-free goodness!

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Meal Prep: Baked Jerk Salmon, Garlic Brown Rice & Broccoli

Meal Prep: Garlic Brown Rice, baked jerk salmon and steamed broccoliDon't let its visual simplicity fool you; this meal is yummy!  We only added some garlic powder and a little olive oil to the brown rice because the main attraction--the salmon--is full of flavor!  For our greens we have some steamed broccoli.  When baking salmon it's very important not to overcook it.  After adding the jerk seasoning, we baked the salmon for about 20 minutes at 400 degrees F.

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Meal Prep: Sauteed Chicken Chunks, Brown Rice & Broccoli

Meal prep: Sauteed chicken chunks, brown rice with corn, green peas, along with steamed broccoliHere's another quick meal prep idea you can use if you're in a rush.  In this meal we have chunks of chicken breast sauted in coconut oil, cayenne pepper, salt, pepper, paprika and garlic powder; brown rice with green onions, corn and green peas lightly sauteed in a pinch of olive oil; steamed broccoli.  By cutting up the breast into chunks, you create a larger surface area for the spices to cover the meat.  The result: More flavor in each bite!  The coconut oil also adds a great flavor to the chicken.

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Meal Prep: Pineapple Jalapeno Cilantro Rice, Breaded Chicken and Steamed Broccoli

wpid-img_20150202_132927.jpgThe pineapple jalapeno cilantro rice is one of our favourite rice dishes on the site. It's so yummy!  For this meal prep we also added our perfectly steamed broccoli (MBMK style) and baked breaded chicken.

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Meal Prep: Southwestern Style

meal prep - brown rice, turkey, black beans and broccoli

A very colorful, Southwestern style meal prep! Black beanssauteed ground turkey and tomatoes, steamed broccoli and green, red and yellow rice with corn, red peppers, green onions and cilantro.

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Meal Prep: Spaghetti Squash, Turkey Meatballs and Broccoli

meal prep - spaghetti  squash, turkey meatballs, broccoliSpaghetti squash is a yummy low carb alternative to regular spaghetti.  For this meal prep we tossed the roasted spaghetti squash in a little olive oil, salt and pepper, and served it with turkey meatballs and broccoli MBMK style.

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Meal Prep: Chicken, Spinach and Rice

meal prep - baked chicken, brown rice with peppers and sauteed spinachBaked chicken, sauteed spinach and brown rice with sauteed yellow peppers and green onions.  We love to add a little color to our rice for meal prep!

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Meal Prep: Lentil Turkey Chili, Rice and Broccoli

meal prep - brown rice with corn, lentil turkey chilli and steamed broccoli

Check out this meal prep!  Lentil turkey chili, with steam broccoli and brown rice with sauteed green onions and corn.

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Meal Prep: Tilapia, Rice and Broccoli

meal prep - brown rice with peppers, steamed broccoli and baked lemon tilapia

Simple and colorful meal prep!  Baked, lemon tilapia with steamed broccoli and brown rice with sauteed peppers and green onions.

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Meal Prep: Breaded Chicken, Kale and Rice

meal prep - breaded baked chicken, steamed kale and rice with peppers and onions

This meal prep includes baked, breaded chicken, with steamed kale, tossed in olive oil, garlic, salt and pepper, and brown rice with sauteed onions and yellow peppers.

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Meal Prep: Coconut Cilantro Tilapia, Roasted Carrots and Green Peas

meal prep - roasted carrots, coconut cilantro tilapia and green peas and onions

Lose the rice!  In this meal prep, the roasted carrots and peas provide the carbohydrates, while the star of the meal, the spicy coconut cilantro tilapia, gives you all the protein.

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