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Meal prepping 101: These healthy recipes are perfect when planning ahead (and they taste good too).

Meal prepping healthy recipes is a great way to keep your diet on track.

I’m heading to a retreat this week and I’m bringing along these perfectly portioned meals from two of my favorite recipes.

Meaty Italian casserole:

4 oz ricotta cheese, part-skim

2 tbsp egg substitute

6 oz mozzarella, reduced fat

1.5 cup crushed tomatoes (Red Gold or a no sugar brand)

10 oz ground beef, 95-97% lean

3 tbsp parmesan cheese

.75 tsp ground black pepper

.5 tsp garlic salt or minced garlic

.5 tsp Italian seasoning


Preheat oven to 350 degrees.

Cook ground beef; add tomatoes, one quarter tsp. garlic salt and one eighth tsp. pepper.

Simmer for 5 minutes, stirring constantly; remove from heat and set aside.

Mix ricotta cheese, three fourths cup (3 oz) of mozzarella, parmesan cheese, egg substitute, Italian seasoning and remaining garlic salt and pepper in separate bowl.

Fill the bottom of a medium-sized baking dish with the meat mixture and top with the cheese filling.

Sprinkle the remaining three fourths cup mozzarella cheese on top and bake for 35 minutes.

Let cool 10 minutes before slicing.

Broccoli, sun-dried tomato & chicken Caesar salad

(Makes 1 serving)

1 ¼ cup broccoli florets

¼ cup sun-dried tomatoes

6 oz shredded chicken

2 tbsp light Caesar dressing

½ tsp pepper

1 tbsp capers

2 tbsp parmesan cheese


I like to steam the broccoli florets to “al dente” because I prefer that (and the color becomes more vibrant).

If your sun-dried tomatoes are in oil; rinse, then chop and refrigerate for a bit.



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