Meal Prep Blitz – Web Exclusive

Do you shy away from making meal prep a consistent habit? Is the thought of having to eat the same dish several times in one week the reason why? But what if you could cook once, but have three to five different entrees waiting to be savored in five minutes or less on the remaining six days? That idea probably sounds AMAZING…and it is! Try preparing the three recipes below at the beginning of the week, then pairing them with different sides and garnishes to craft an assortment of brunch, lunch or dinner items.    

Breakfast Pizza (vegetarian, vegan option, gluten-free option)  

Prep time: 5 min. Total time: 10 min. Servings: 2  

Ingredients

• 1 large slice naan or 2 slices gluten-free flatbread  
• 2 T. mashed avocado or guacamole   
• 1 egg (or 3 T. egg whites or plant-based egg substitute), scrambled (1 medium egg used to calculate the nutrition info) 
• ¼ c. roasted potatoes or hash browns  
• 3 T. chopped red pepper or sun-dried tomato (optional, but included in nutrition info)  

Directions

1. Toast the naan/flatbread for 3-5 minutes. Let cool slightly, then place on a plate.
2. Spread the avocado sauce in an even layer across the top.   
3. Layer on the scrambled eggs, potatoes and red peppers or tomatoes (if using) in that order.  
4. Cut the naan in half, saving the other half (or the second flatbread) for another breakfast. Store in an airtight container or plastic sandwich bag, then refrigerate immediately. Best to consume within four days of prepping.  

Nutrition Information

Per Serving: 313 calories (135 from fat); 15 g total fat; 198 mg cholesterol; 364 mg sodium; 28 g carbohydrates; 2 g fiber; 2 g sugar; 28 g protein.  Exchanges: 2 starch, 3 fat, 1 protein, 1 free.

Zesty ‘Za (vegetarian, vegan option, gluten-free option)  

Prep time: 5 min. Total time: 10 min. Servings: 2  

Ingredients

• 1 large slice naan or 2 slices gluten-free flatbread  
• 3 T. pizza or marinara sauce  
• ½ c. ground beef or plant-based meat crumbles, cooked  
• 3 T. sun-dried or raw tomatoes   
• 1 T. parmesan cheese, grated (optional, but included in nutrition info)  
• 2-3 green olives, whole or diced (optional, but included in nutrition info)  

Directions 

1. Toast the naan/flatbread for 3-5 minutes. Let cool slightly, then place on a plate.   
2. Spread the pizza sauce in an even layer across the top.  
3. Layer on the beef (or faux meat crumbles), tomatoes, cheese (if using) and olives (if using).  
4. Cut the naan in half, saving the other half (or the second flatbread) for another lunch or dinner. Either consume or freeze in an airtight container or plastic freezer bag within three days. 

Nutrition Information

BBQ Chicken  (vegan option, gluten-free option)  

Prep time: 5 min. Total time: 10 min. Servings: 2  

Ingredients

• 1 large slice naan or 2 slices gluten-free flatbread  
• 3 T. barbeque sauce   
• ½ c. grilled chicken (or plant-based chicken pieces), sliced or chopped   
• 3 T. chopped red pepper (optional)  

Directions  

1. Toast the naan/flatbread for 3-5 minutes. Let cool slightly, then place on a plate.   
2. Spread the BBQ sauce in an even layer across the top.   
3. Layer on the grilled chicken and red pepper (if using) in that order.  
4. Cut the naan in half, saving the other half (or the second flatbread) for another lunch or dinner. Either consume or freeze in an airtight container or plastic freezer bag within three days.   

Nutrition Information

Per Serving: 287 calories (72 from fat); 8 g total fat; 58 mg cholesterol; 802 mg sodium; 30 g carbohydrates; 1 g fiber; 7 g sugar; 24 g protein. Exchanges: 2.5 starch, 3 protein, 1.5 fat, 1 free. 

Prep these recipes, along with the two other ‘base ideas’ included in the “Meal Prep Blitz” feature in the November/December 2024 issue of TOPS News, and you will have nine different dishes you can enjoy throughout the next week. Then, be sure to let us know which one was your favorite by adding a comment below. 

Here’s my closing mantra for the TOPS community this month: Wellness, like good food, becomes even more wonderful when shared. 

— Rachel