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May 05, 2020 3 min read





Meal prep is super important to me because I refuse to believe you have to give up taste in order to achieve good results. Working full-time in an office full of temptations and not many healthy take-out options often leads to terrible decisions. I've learned the hard way that if I’m not prepared for my week I will suffer the consequences physically and financially!

I look forward to planning and experimenting with new recipes every week. I usually try to modify some of my favorite dishes to meet my macronutrient goals and dietary restrictions. My meals are usually higher in protein and lower in carbs and gluten free. My hope is to inspire others to feel more comfortable cooking new foods by knowing that if I was able to make it, you definitely can too!


Protein Rotini the Easy Way


  • 1 Lb of lean grass fed beef
  • 1 large white or yellow onion
  • 1 container of button mushrooms
  • 1 box of POW protein pasta  
  • Parmesan cheese
  • Jar of organic pasta sauce (I like Trader Joe's marinara)
  • Crushed red pepper flakes (optional)
  • 3 cloves of garlic



 Cook onion in favorite oil (I use evoo) until transparent. Add clean and diced mushrooms. Add minced garlic and cook vegetables until fragrant, and set aside. Brown meat in a pan and add cooked vegetables.

Pour sauce and crushed pepper, heat together on a low simmer for 10 minutes. Add cooked pasta noodles, mix together. Serve with Parmesan cheese on top! Super easy and packed with a whopping 40g of protein per serving! 




(4 servings)

Calories Protein Carbs Fat Cost
Tomato Sauce 540 12 44 4 $2.29
Mushrooms 49 7.1 7.5 0.6 $1.69
Parmesan 80 8 0 6 $0.80
White Onion 64 2 15 0.2 $0.50
POW Pasta 800 56 140 4 $3.39
Ground Beef 520 84 0 16 $6.99
- - - - - -
Total: 2053 169.1 206.5 30.8 $15.66

Per Serving:

(divided by 4 servings)

513.25 42.26 51.63 7.7


*Nutritional information and pricing subject to change.  


Teriyaki Chicken Skewers 



Teriyaki Sauce (homemade if you are Gluten Free)
  • 2 Cups of chicken broth
  • 2 TBSP of cornstarch
  • 3 cloves of garlic
  • 4 TBSP of honey
  • 3 TBSP of rice vinegar
  • 1 Cup of soy sauce (I use Gluten Free La Choy)
  • 1 TBSP of ginger 
Whisk ingredients together and simmer on stove top until it begins to thicken (shouldn't take long at all).
Chicken Skewers:
  • Boneless, skinless chicken thighs 
  • 3 medium Zucchini
  • Green onion
  • Container of Cremini or button mushrooms
  • Sesame seeds (optional)
  • Brown rice or fried rice (optional)
Marinate chicken overnight with half of the sauce. Clean and slice vegetables, cube chicken. Skewer chicken and vegetables on bamboo skewers. Cover with some teriyaki sauce and grill. Glaze chicken skewers with remaining teriyaki marinade, and garnish with sesame seeds. I found these microwavable fried rice pouches at Harmon's and they were delicious! You can also serve with noodles or white rice.


Teriyaki Skewers

(4 servings)

Calories Protein Carbs Fat Cost
Teriyaki Sauce 33 2.2 5.7 0.7 $2.00
Chicken Thighs 736 108 0 34.8 $8.58
Mushrooms 60 9 9 0 $1.99


99 7.2 18 1.8 $3.96
Green Onion 46 2 7 0 $1.29
Brown Rice 400 10 86 3 $1.16
- - - - - -
Total: 1374 138.4 125.7 40.3 $18.98

Per Serving:

(divide by 4 servings)

343.5 34.6 31.43 10.1


*Nutritional information and pricing subject to change.  


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