Best Meal Prep Starches

Instructions

1. Heat skillet with avocado oil spray over medium heat.
2. Add shrimp and cook for 30 seconds, remove.
3. Add in the veggies and cook for 4-5 minutes, or until crisp tender. Add in rice. Scooch the veggie/rice to the side and add the egg and scramble.
4. Toss in the cooked shrimp and sauces and cook for 1-2 minutes, making sure the shrimp is fully cooked.
5. Enjoy!

Instructions

Shape the meatballs in as big a shape as you like - I prefer small meatballs, so mine were about the size of a marble. I got 32 meatballs out of this recipe. Heat skillet over medium heat, and cook the meatballs until they are about 80% cooked - about 4-5 minutes, browning on all sides.

While the meatballs cook, place the glaze ingredients in a sauce pan and cook over medium heat, stirring constantly for 4 minutes or until thickened.  Toss in the meatballs and cook for 1 more minute.  Serve over rice garnish with what you have on hand - I paired with 2/3 cup cooked white rice and marinated cucumbers.

This is an easy recipe - pinky swear! This recipe is also done before you would even have the chance to call in a take-out order.  

Instructions

1. Prep the Beef:
   In a small bowl, toss the sliced sirloin with the cornstarch, salt, and pepper until evenly coated. Let it sit for 10 minutes to tenderize and absorb the seasoning.
   
2. Make the Sauce:
   In a separate bowl, whisk together the ginger, garlic, soy sauce, brown sugar, water, and sriracha (if using). Set aside.
   
3. Cook the Beef:
   Heat a skillet over medium-high heat and spray with avocado oil. Add the steak in a single layer and cook for about 1 minute per side until just browned. Remove from the pan and set aside.
   
4. Thicken the Sauce:
   In the same pan, pour in the sauce mixture. Bring to a bubble, stirring occasionally, until it thickens slightly—about 2 minutes.
   
5. Combine:
   Add the cooked steak back into the skillet and toss to coat in the sauce.
   
6. Serve:
   Plate the beef over the cooked rice with green beans on the side. Garnish with chopped green onion if desired.
   

Instructions

1. Cook the pasta:
   Bring a large pot of salted water to a boil. Add macaroni and cook until al dente according to package instructions. Drain and set aside.
   
2. Season the chicken:
   In a bowl, combine the chicken with 1 teaspoon garlic powder, 1 teaspoon paprika, 1 teaspoon onion powder, ½ teaspoon salt, ½ teaspoon black pepper, and the cornstarch. Toss until the chicken is evenly coated.
   
3. Cook the chicken:
   Heat a nonstick skillet over medium heat with avocado oil spray. Add the seasoned chicken and cook for 6–8 minutes, stirring occasionally, until golden brown and fully cooked (165°F internal temperature). Stir in the buffalo sauce to coat. Remove from heat and keep warm.
   
4. Make the cheese sauce:
   In a large skillet or saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1–2 minutes to form a roux. Gradually whisk in the milk and cook for 3–4 minutes, stirring often, until thickened.
   
5. Season and add cheese:
   Stir in the remaining garlic powder, paprika, onion powder, salt, and black pepper. Reduce heat to low and add the American, cheddar, and mozzarella cheeses, stirring until smooth and melted.
   
6. Combine with pasta:
   Add the cooked macaroni to the cheese sauce and stir until fully coated.
   
7. Finish and serve:
   Spoon the macaroni and cheese into bowls and top with the buffalo chicken. Garnish with green onions, extra buffalo sauce, or a sprinkle of blue cheese if desired.
   

Instructions

Roast the Vegetables:

Preheat the oven to 400°F (200°C).
Place the tomatoes, delicata squash (whole), and whole garlic cloves on a baking sheet.
Drizzle with avocado oil spray and roast in the oven for 30 minutes, or until the squash is tender and the tomatoes are soft and slightly charred.


Prepare the Squash:

Once roasted, remove the squash from the oven and allow it to cool slightly. Slice in half, and scoop out the seeds and discard. Use a spoon to scoop out the flesh from the delicata squash and set aside.


Blend the Sauce:

Add the roasted tomatoes, squash flesh, and garlic to a blender or food processor.
Add the tomato paste, black pepper, salt, onion flakes, garlic powder, oregano, fennel seeds, and crushed red pepper (if using).
Blend until smooth. You can adjust the consistency by adding a little pasta water or vegetable broth if the sauce is too thick.


Simmer the Sauce:

Pour the blended sauce into a saucepan and add the pasta, tossing to coat. Garnish with parmesan cheese and fresh parsley.

Instructions

1. In a bowl, mix the shrimp, garlic powder, onion powder, paprika, salt and pepper. Toss to coat.
2. Heat a skillet with avocado oil spray over medium heat. Cook the shrimp for 2-3 minutes per side, depending on how big your shrimp are.
3. While the shrimp cook, cook the pasta according to package instructions. Save 1/2 cup of pasta water. Drain pasta.
4. In the same pan, add the alfredo sauce, and up to 1/2 cup pasta water, depending on how thin you want your sauce. Toss in the pasta and stir in the peas. Place in a bowl, and top with cooked shrimp.
5. Garnish with fresh or dried parsley.

Instructions

Preheat oven to 375°F and spray a pie pan with avocado oil spray.

Prepare the crust:
Slice the cooled baked potato into thin rounds and layer them on the bottom of the pie pan to form the crust. Season lightly with salt and pepper.

Cook the veggies:
Grill or pan-fry 2 cups of non-starchy vegetables (such as zucchini, asparagus, and red bell pepper) until just tender. Let them cool slightly, then chop into bite-sized pieces. Layer the veggies on top of the potatoes.

Mix the filling:
In a mixing bowl, whisk together:

Assemble the quiche:
Pour the egg mixture evenly over the vegetables. Sprinkle 2 ounces of shredded cheddar cheese and 4 slices of chopped cooked bacon on top.

Bake:
Place in the oven and bake for 45–50 minutes, or until the center is set and no longer jiggly. Let cool for 5–10 minutes before slicing.

Instructions

1. Mix the mashed potatoes, 1/4 cup panko bread crumbs, cheese, and seasonings and mix until combined.
2. Using a melon baller, divide the mixture into 8 balls.
3. Place on a baking sheet and freeze for 10 minutes.
4. Remove from freezer, shape into a ball and dip into the remaining 1/4 cup panko bread crumbs.
5. Spray with avocado oil spray and air fry at 360 for 10 minutes, and 2 minutes at 400.
6. Let cool five minutes - they will be delicate to start, but once cooled they will firm up.
7. Optional: Dip into leftover gravy.

Instructions

1. Heat air fryer to 400. Spray inside and outside of potato, season with salt and pepper. Cook, skin cut side down for 8 minutes.
2. While that is cooking, sauté the beef, mushrooms, black beans and taco seasoning.
3. When the potatoes are cooked, remove, then divide the beef mixture between the two skins, top each with 1/2 ounce of cheese and return to the air fryer and cook a minute to melt the cheese.
4. Top with cilantro, red pepper, avocado, salsa and plain Greek yogurt for sour cream.
5. Without the avocado each skin is 5 points, but it’s worth the extra 2 points for the avocado 😋