Mix and Match Meal Prep

This isn’t a recipe per se. This Mix and Match Meal Prep system has a few different components: bases, proteins, vegetables, sauces, and seasonings. By mixing and matching these components I can make several different meals, like breakfast scrambles, breakfast burritos or quesadillas, omelets, stir fries, huge salads, wrap sandwiches, bowl meals, and snacks.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Wrap Sandwiches: So after taking all these photographs I was super hungry and made a really quick wrap sandwich. This one includes a spinach wrap, a little mayo, a big handful of spinach, about 5 strips of bell pepper, and one of the cooked chicken tenders. YUM. A lot of times I’ll use hummus or smashed avocado as the spread instead of mayo.

Step 2

Breakfast Scrambles and Bowls: I’m a total savory breakfast person, so I take handfuls of my prepped vegetables from the mix and match meal prep, sauté them in a skillet, then add a couple of eggs, cook until scrambled, then top everything off with fresh tomatoes, avocado, and a dollop of hummus. Breakfast of champions!! (pictured: Vegetable Breakfast Scrambles)

Step 3

Omelets: Omelets are pretty similar to the breakfast scrambles, just wrapped and folded into a nice little envelope. :)

Step 4

Breakfast Quesadillas or Burritos: Sometimes I go a slightly different direction from the breakfast scramble and stuff it all into a wrap, then toast it in the skillet. This one is my fav!

Step 5

Toast: If I also happen to have bread, I’ll sometimes to hummus or avocado toast. Some flakey salt, red pepper flakes, and maybe even an egg on top and I’m in heaven.

Step 6

Bowl Meals:Using quinoa as my bowl meal base this week, I just pile on whatever vegetables I have, some of that chicken (cubed), a couple of sauces, and I’ve got a killer meal. (pictured: Mediterranean Hummus Bowls)

Step 7

Salads:Salads are essentially a bowl meal but with the ratios flipped. Instead of the grain being the base, you use a vegetable or green. I still like to add a little of my grain (quinoa) to help the salad be more filling, but it’s usually a smaller amount.

Step 8

Stir Fry: Since you have a bunch of vegetables already prepped and ready to toss into a skillet, stir fries are the perfect way to use them. You can do an all veggie stir fry, or add the cooked protein you already have prepped. The only thing left to do is add a stir fry sauce, and spoon it over rice or noodles! (pictured: Ground Turkey Stir Fry)

Step 9

Snacks:To make sure I eat up all those vegetables, I try to eat the vegetables with hummus as a snack as often as possible!

Step 10

Don’t use EVERY ingredient in every meal. Mix and match.

Step 11

Get creative with sauces! A good sauce can change the game!

Step 12

Vary the components from week to week. Choose different proteins and vegetables.

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