Hey everyone!
I’ve been lazy about meal prepping for a while now but recently got back in the groove. It’s been a while since I shared one of my weekly meal preps, but thought I’d share this week’s!
1. Sausage & Egg Casserole
2. Sheet Pan Chicken Fajitas
3. Philly Cheese Steak
If you’re decent at cooking/chopping, you could probably make all of these in about an hour of work and get 7 breakfasts and 10-12 lunches/dinners. You can make these keto friendly if you just eat the meat on it’s own. Probably $40-45 for all the food.
I’ve broken down the recipes and I have a grocery list for you at the end with all the ingredients. I typically prep 1-2lbs of meat at a time and eat 5-6oz portion, so feel free to adjust/scale accordingly.
I’ve got a massive list of 50 [meal prep recipes](https://pfgeeks.com/easy-meal-prep-recipes) on my own blog that are each about $2/serving, but I thought I’d share 3 more that are super easy to make.
**Preparation Advice**
* **Marinate the meat first:** The only part of the cooking that takes any delay is marinating the chicken for the sheet pan fajitas. Right when you get home, drop the chicken into the marinade in a bowl so it can get soaking.
* **Chop all at once:** The most time consuming portion of this meal prep is slicing and dicing the onions & bell peppers.
* **In a hurry?** Recipes 1 & 3 both start by sauteing the veggies. If you’re in a rush, you can combine it all together and portion them out for each meal.
* **Not in a hurry?** Recipes 1 & 3 follow the same pattern. You can brown the veggies all together, then cook each recipe in the same pan, one after the other. This will save you some kitchen mess.
**Get the oven going:** This week, you’ll have two recipes to cook in the oven, so I recommend getting the sausage and egg casserole cooking while the chicken hangs out in the fajita marinade.
**1. Sausage & egg casserole**
* Roughly chop 2 cups mushrooms, 1 green bell pepper, and half an onion.
* Saute veggies in pan for 10 minutes with 1 tbsp of oil until it starts to brown.
* Pre-heat oven to 350.
* Add sausage (turkey, pork, venison) and cook until browned. Salt & pepper to taste.
* Mix ingredients in bowl: 12 eggs, cup of cheese, salt and pepper, add in the mixture that was in the pan.
* Spray glass baking dish with cooking spray and add mixture.
* Sprinkle one more cup of cheese on top.
* Cook for 30 minutes uncovered.
Est. cost: $1 per serving.
**2. Sheet pan chicken fajitas**
* Put 2lbs chicken breast or thighs into a ziploc or bowl. Dump in your marinade of choice. I just buy some from the store to make it easy and save time. Add a tablespoon of soy sauce in for extra goodness. Marinade for 30 minutes to a couple of hours.
* Slice 1 green bell, 1 red bell, and 3/4 onion
* Cover sheetpan with foil and dump the bell peppers & chicken on it.
* Cook for 20 minutes at 350 or so and check to make sure it’s done.
Eat in tortillas, on rice, with beans, on a salad, etc.
Est. price: $2-3/serving
**3. Philly Cheese Steaks**
Everyone has an opinion on how philly cheese steak sandwiches are meant to be done… but my alternate name was sliced steak with cheese. Eat it and enjoy it.
* Saute 2-3 cups of sliced mushrooms, 1-2 sliced bell peppers, 3/4 sliced onion until caramelized. Salt, pepper, garlic, and a bit of cayenne to season it.
* Take veggies out of pan
* Thinly slice your steak of choice (round, rump, ribeye if you’re rich). Add to the hot pan and flip after 2 minutes each side. Goal is to basically sear it. Season the meat beforehand with salt and pepper.
* Add veggies back in
* Mix it all up and cook on low for 5-10 minutes
When it comes time to eat, heat up some poboy style bread and whatever cheese you want on top and heat it up.
Est. price: $3-5/serving depending on steak cut
**Grocery list:**
**Proteins (Meat, fish, eggs)**
* 1lb breakfast sausage *(turkey, pork, or venison)*
* 1 dozen eggs or whites
* 2lbs Chicken
* 2lbs steak *(Top sirloin/blade are cheaper options, NY strip or ribeye if you have the $)*
**Dairy**
* Shredded cheese, 2 cups *(plus more for fajitas if you want)*
* Favorite sliced cheese *(5 slices)*
* Sour cream for fajitas *(optional)*
**Vegetables & fruit**
* 4 green bell peppers
* 1 red bell pepper
* 4 cups mushrooms
* 3 medium sized onions
* Avocado *(optional)*
**Grains & bread**
* Tortillas
* 5 pieces of bread like you’d find on a poboy or sub
* Rice for fajitas *(optional)*
**Canned foods**
* Beans for fajitas *(optional)*
**Sauces & seasonings**
* Fajita marinade
* Olive oil
* Salt
* Pepper
* 1 tsp garlic powder
* Dash of cayenne
The great thing about these recipes is that they share a lot of ingredients but are cooked different ways.
Hope this helps y’all out!
Dining and Cooking