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5 healthy meal prep hacks to get you through the week.

Chicken Caesar Lettuce Wraps


  • 2 chicken breasts, cooked

  • 2 green onions, sliced

  • Butter lettuce

  • Croutons

  • 1/4 cup Parmesan cheese

  • For the Greek yogurt caesar dressing:

  • 3/4 cup non-fat plain Greek yogurt

  • 1/2 cup freshly grated Parmesan cheese

  • 3 tbsp extra-virgin olive oil

  • 3 tbsp freshly squeezed lemon juice

  • 1 1/2 tsp anchovy paste

  • 1 1/2 tsp Dijon mustard

  • 1 large garlic clove


  1. Shred chicken breast with hand-mixer. Add green onions, caesar dressing and mix again.

  2. Place chicken mixture into butter lettuce cups and top with grated Parmesan cheese & croutons.

Chicken Caesar Lettuce Wraps

Late Summer Harvest Bowl


  • 1 butternut squash, cubed

  • 12 oz Brussels sprouts, halved

  • 1 cup of quinoa, rinsed

  • 2 cups vegetable broth

  • 2 cups spinach

  • Microgreens

  • 1/4 cup of almonds, chopped

  • Salt & pepper, to taste


  1. Preheat oven to 400°F.

  2. Spread butternut squash and Brussels sprouts onto a sheet pan. Drizzle with olive oil, salt and pepper. Mix to coat and bake for 20 minutes.

  3. While the vegetables roast, cook the quinoa, mixing in the spinach when it's nearly finished.

  4. Divide the quinoa mixture and roasted vegetables among your Prep'd Bowls, and top with almonds and microgreens.

Late Summer Harvest Bowl

Sheet Pan Lemon Chicken and Potatoes


  • 1 1/2 lbs chicken breast

  • 3 tbsp olive oil

  • 1 lemon, cut into wedges

  • 5-6 medium potatoes, cut into wedges

  • 1 large red onion, cut into wedges

  • 1/2 tsp salt

  • 1/4 tsp pepper

  • 1/2 tsp thyme


  1. Preheat oven to 400°F.

  2. Slice potatoes and onion quickly into wedges using apple corer.

  3. Spread potatoes and onion across sheet pan, drizzle with olive oil, salt and pepper. Mix.

  4. Make room for chicken breast, drizzle with olive oil, salt pepper and thyme. Place lemon wedges randomly around pan.

  5. Bake for 30-40 minutes.

Sheet Pan Lemon Chicken and Potatoes

Southwest Quinoa Salad


  • 1 cup quinoa, rinsed

  • 2 cups chicken broth

  • 1 clove of garlic, minced

  • 1 red bell pepper, diced

  • 1 ear of corn

  • 15 oz can of black beans

  • 3 green onions, sliced

  • 3 tbsp of cilantro, chopped

  • 1 lime, juiced

  • 12 oz shrimp (optional)


  1. Chop garlic clove and add to medium sized bowl with rinsed quinoa. Add chicken broth, cover and microwave for 8 minutes, or until broth is completely absorbed. Bowl may be hot when done.

  2. In the meantime, dice the bell pepper. Cut the corn off the cob by placing the corn vertically on the center of a bundt pan, and cut downwards so the kernels fall into the pan.

  3. Add bell pepper, cooked quinoa and black beans.

  4. Use scissors to cut cilantro and green onions over the pan.

  5. Slice and juice the whole lime, then mix all the ingredients together.

  6. Optional: top with grilled shrimp.

Southwest Quinoa Salad

Avocado Tomato Salad


  • 1 pint of cherry tomatoes, halved

  • 1 avocado, cubed

  • 1 english cucumber

  • 1/2 red onion, sliced

  • Salt and pepper to taste

  • 2 tbsp extra virgin olive oil

  • 1 lime


  1. Place halved tomatoes, sliced cucumber, sliced red onion, and chopped cilantro into a large bowl.

  2. Halve avocado and cut into cubes in the skin, squirt with lime juice, then squeeze avocado out into the bowl.

  3. Drizzle with olive oil, lime juice, salt and pepper, and toss to combine.

Avocado Tomato Salad




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Daily food & travel inspiration in your inbox