Low-Calorie Meal Prep Your Day

1. Mixed Berry Snack-sized Smoothie

Ingredients
for 1 serving

2 tablespoons milk, of choice or water
½ cup greek yogurt
½ cup mixed berry, frozen
Preparation

1. Combine all ingredients into a blender.
2. Mix until consistency is smooth. Serve.
3. Enjoy!

2. Egg White Breakfast Cups

Ingredients
for 6 servings

2 cups spinach, 14 calories
1 roma tomato, 11 calories
2 cups egg white, 250 calories
salt, to taste, 0 calories
½ teaspoon pepper, 0 calories

Preparation

1. Preheat the oven to 350˚F (180˚C).
2. Lightly grease a muffin tin.
3. Then divide equally the spinach across 6 cups. tomatoes, and egg whites across 6 cups.
4. Dice the tomato, then fill the cups with the tomato and egg whites.
5. Season with salt and pepper.
6. Bake for 15 minutes, or until the whites have set.
7. Serve hot.
8. Enjoy!

3. Meal Prep Pesto Chicken Pasta

Ingredients
for 4 servings

1 tablespoon oil
salt, to taste
1 lb large chicken breast, cooked and diced
2 cups asparagus, cut into 1 1/2-in/38-mm pieces
10 oz cherry tomatoes, halved
⅔ cup pesto
2 cups whole wheat penne, measured dry
parsley, for garnish

Preparation

1. Heat the oil in a large nonstick skillet. Toss in the asparagus, season with a bit of salt, and sautée until the begin to soften, about 3 minutes.
2. Pour on the pesto, pasta, and chicken and stir to combine.
3. Toss in the cherry tomatoes and give everything a stir to combine and warm through.
4. Distribute pasta mixture evenly between 4 tupperware containers.
5. Top with parsley for garnish.
6. Can be refrigerated up to 4 days.
7. Enjoy!

4. Shrimp And Asparagus Stir Fry

Ingredients
for 4 servings

4 tablespoons olive oil
1 lb raw shrimp
1 lb asparagus
1 teaspoon salt
½ teaspoon crushed red pepper
1 teaspoon garlic, minced
1 teaspoon ginger, mince
1 tablespoon low sodium soy sauce
2 tablespoons lemon juice

Preparation

1. In a large frying pan, heat 2 tablespoons olive oil over medium-high heat.
2. Add shrimp to the pan, then season with ½ teaspoon of salt and ½ teaspoon crushed red pepper. Cook until the shrimp is pink.
3. Remove the shrimp from the pan and set aside.
4. In the same pan, heat 2 tablespoons olive oil and add asparagus.
5. Add ginger and garlic, then season with ½ teaspoon of salt. Stir frequently and cook until the asparagus is tender-crisp.
6. Return the shrimp to the pan, then add soy sauce. Stir until the ingredients are well combined. Just before the dish is ready, add lemon juice, stir once more, then serve while hot.
7. Enjoy!

5. Slow Cooker Sesame Chicken

INGREDIENTS:

For the sesame chicken:

3 (8 ounce) chicken breasts

1 teaspoon ground pepper

⅓ cup low-sodium soy sauce

⅓ cup honey

2 tablespoons tomato paste

3 cloves garlic, minced

1 teaspoon sriracha

1 teaspoon ground ginger

1 teaspoon sesame oil

2 tablespoons rice vinegar

¼ cup water-

1 tablespoon cornstarch

6 cups broccoli

For the garnish:

2 teaspoons sesame seeds

2 tablespoons green onions

PREPARATION:

1. Cut the chicken breasts into bite-size pieces and place in a slow cooker.

2. Season the chicken with pepper. Add low-sodium soy sauce, honey, tomato paste, garlic, sriracha, ground ginger, sesame oil, and rice vinegar. Stir and cover.

3. Cook on low for 2 hours.

4. Remove the chicken from the slow cooker. Mix water and cornstarch to make a slurry and pour into the leftover juices.

5. Cover and let sit on low for 15 minutes.

6. In the meantime, steam broccoli in a colander over some boiling water. Cover with a lid and let sit for 8-10 minutes or until the broccoli is soft.

7. Add the chicken pieces back into the sauce and stir until chicken is well-covered.

8. Serve chicken on top of the broccoli.

9. Enjoy!

6. Tomato, Avocado, & Egg Salad

Ingredients
for 1 serving

1 hard-boiled egg, diced
¼ cup avocado, cubed
¼ cup roma tomato, diced
salt, to taste
pepper, to taste

Preparation

1. Combine all ingredients in a small bowl.
2. Mix until combined. Serve.
3. Enjoy!

7. Peanut Butter Oat Energy Balls

Ingredients
for 6 servings

½ cup rolled oat
⅓ cup peanut butter
1 tablespoon honey
1 tablespoon dark chocolate chip, optional
salt, to taste

Preparation

1. Combine all ingredients in a small bowl and mix until thoroughly combined.
2. Chill in the refrigerator for 30 minutes.
3. Use a spoon or tablespoon to evenly divide the mixture into 6 balls. Use your hands to form the ball.
4. Enjoy one now and save the rest for later by storing them in a sealed container in the refrigerator up to 1 week.
5. Enjoy!

8. Pesto Chickpea Snack Salad

Ingredients
for 1 serving

⅓ cup chickpea
⅓ cup cherry tomato, halved
1 tablespoon feta cheese
1 teaspoon pesto

Preparation

1. Combine all ingredients in a small bowl.
2. Mix thoroughly. Serve.
3. Enjoy!

9. Apple Snack Dippers

Ingredients
for 1 serving

⅓ medium red apple, sliced
¼ cup greek yogurt
1 tablespoon chopped nut
1 teaspoon honey
cinnamon, to taste

Preparation

1. Combine the Greek yogurt, nuts, honey and cinnamon in a small bowl and mix to combine.
2. Serve with apple slices.
3. Enjoy!

10. Black Bean & Quinoa Snack Bowl

Ingredients
for 1 serving

¼ cup quinoa, cooked
¼ cup black bean
¼ cup red onion, diced
2 tablespoons corn
1 tablespoon fresh cilantro
1 teaspoon lime juice
salt, to taste
pepper, to taste

Preparation

1. Combine all ingredients in a small bowl.
2. Mix until combined and serve.
3. Enjoy!