macro friendly fit mom meal prep
These meal prep recipes were a huge part of my postpartum fitness journey–I needed meals that were realistic, easy, and actually enjoyable. They helped me stay consistent, fueled my workouts, and made healthy eating feel simple—not stressful. Whether you’re postpartum, busy, or just trying to eat well without overthinking it, I hope these recipes help you the way they helped me!
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My meal prep favorites from Amazon
Caraway Saute Pan (love this for BIG dishes! Code is BALANCEDWITHBRITT10)
My Our Place Air Fryer — love this so much!!
My veggie chopper — the BEST invention!
All of my kitchen faves from Amazon
Teriyaki Noodle Bowls (Meal Prep, 4 Servings, ~400 Calories Each)
Ingredients:
4 servings of protein spaghetti or alfredo noodles (around 200g total uncooked)
1 large zucchini, spiralized or julienned
4 oz shredded carrots
1 lb (16 oz) boneless skinless chicken breast, diced
½ cup G Hughes sugar-free teriyaki sauce
⅓ cup hoisin sauce
1 tsp sesame oil (optional, for flavor)
1 tsp garlic (minced)
1 tsp ginger (minced or paste)
1 tbsp low-sodium soy sauce (optional, to taste)
Sesame seeds (for garnish)
Chopped green onions (for garnish)
Cooking spray or oil spray
Instructions:
Cook the noodles according to package directions. Drain and set aside.
Prep the veggies:
Spiralize or julienne the zucchini.
Shred carrots (if not pre-shredded).
Set aside.
Cook the chicken:
Spray a large skillet with cooking spray and heat over medium-high.
Add diced chicken, garlic, and ginger. Cook until browned and cooked through (about 7–8 minutes).
Add 1 tbsp soy sauce (optional) while cooking for extra umami.
Make the sauce:
In a small bowl, whisk together G Hughes teriyaki sauce, hoisin sauce, and sesame oil (if using).
Combine everything:
To the cooked chicken, add zucchini, carrots, and cooked noodles.
Pour the sauce over the mixture and toss everything together until evenly coated and heated through (2–3 minutes).
Portion into 4 containers.
Top each with a sprinkle of sesame seeds and chopped green onions.
Nutrition (Approximate Per Serving):
Calories: ~400
Protein: ~35g
Carbs: ~35g
Fat: ~10g (less if sesame oil is omitted)
Fiber: ~6–8g
Street Corn Inspired Taco Bowls (Meal Prep, 4 Servings, ~424 Calories Each)
Ingredients:
1 lb chicken or protein of choice (we used grilled chicken with our favorite seasonings)
1 bag frozen corn (preferably roasted style)
½ red onion, chopped
2 limes
¼ cup plain nonfat Greek yogurt
1 tbsp light mayo
4 tbsp feta cheese
1 cup frozen cauliflower rice
1 pack ready-to-eat brown rice
Fresh cilantro, chopped
~3 tsp Tajín seasoning
Cooking spray or oil spray
Instructions
Cook your protein:
Grill, bake, air fry, or use pre-cooked chicken or your protein of choice. Season to your liking. Slice or dice for bowls.
Cook the veggies:
Spray a pan with cooking spray.
Add frozen corn, chopped red onion, and juice from ½ a lime.
Sauté over medium heat until cooked through and slightly charred.
Make the street corn sauce:
In a bowl, combine Greek yogurt, light mayo, juice from the remaining ½ lime, and 1 tsp of Tajín.
Stir until smooth.
Coat the corn mixture:
Once the corn and onions are cooked, add the yogurt sauce to the pan.
Toss to evenly coat the mixture.
Set aside.
Assemble your bowls:
In each of the 4 containers, add:
¼ cup cauliflower rice
¼ cup brown rice
¼ of the street corn mixture (weigh for accuracy, if desired)
¼ of the grilled chicken (again, weigh if desired)
1 tbsp feta cheese
Chopped cilantro and a sprinkle of Tajín
1 lime wedge (to squeeze before eating)
Nutrition (Approximate Per Serving)
Calories: 424
Protein: 32g
Carbs: 42g
Fat: 14g
Lazy Girl Pad Thai (Meal Prep, 4 Servings, ~360 Calories Each)
Ingredients:
1 ½ blocks (12 oz) extra firm tofu, pressed and cubed
1 pack of shirataki noodles (approx. 7 oz), rinsed and drained
1 tbsp olive oil or avocado oil
2 eggs
1 cup shredded carrots
1 red bell pepper, thinly sliced
2 green onions, chopped
1 clove garlic, minced
2 tbsp PB2 (or any powdered peanut butter)
2 tbsp low-sodium soy sauce or coconut aminos
1 tbsp rice vinegar
1 tsp sriracha (optional, for heat)
1–2 tbsp water (to thin sauce, if needed)
Crushed peanuts or cashews (optional, for topping)
Fresh cilantro and lime wedges (optional, for garnish)
Instructions:
Prep the tofu:
Press tofu for at least 10 minutes to remove excess moisture, then cube.
Heat oil in a large nonstick pan over medium heat and add tofu.
Cook until golden on all sides (about 8–10 minutes), then remove and set aside.
Cook the veggies and eggs:
In the same pan, add garlic, carrots, and bell pepper.
Sauté for 3–4 minutes until softened.
Push veggies to the side and scramble the eggs in the empty space.
Stir everything together once the eggs are cooked.
Prepare the noodles:
Rinse and drain shirataki noodles thoroughly.
Add noodles to the pan and toss with veggies and eggs.
Make the sauce:
In a small bowl, whisk together PB2, soy sauce, rice vinegar, sriracha (if using), and water until smooth.
Pour sauce over the noodle mixture and toss to combine.
Add cooked tofu back to the pan and stir everything together until heated through.
Assemble into 4 containers:
Top with green onions, optional crushed peanuts or cashews, and fresh cilantro.
Serve with lime wedges for extra flavor.
Nutrition (Approximate Per Serving):
Calories: ~360
Protein: ~25g
Carbs: ~20g
Fat: ~20g
Fiber: ~6g
Meal Prep Breakfast Sandwiches (5 Servings, ~260 Calories Each)
Ingredients:
5 low-calorie English muffins (such as Lewis Bake Shop 100 cal muffins)
2 large eggs
1 cup egg whites
¼ cup cottage cheese, blended until smooth
Salt and pepper, to taste
5 slices Sargento Ultra Thin Colby Jack cheese
5 Butterball turkey sausage patties (pre-cooked)
Cooking spray
Optional: parchment paper or silicone muffin tin
Instructions:
Preheat the oven to 375°F.
Make the egg mixture:
In a bowl, whisk together eggs, egg whites, blended cottage cheese, salt, and pepper.
Bake the eggs:
Spray a silicone muffin tin with cooking spray, or line a 9×13-inch baking dish with parchment paper.
Pour the egg mixture into your prepared pan.
Bake for about 20 minutes in a 9×13 dish (or about 12 minutes in a silicone muffin tin), or until the eggs are fully set.
Prep the sandwich components:
While the eggs bake, gather the English muffins, cheese slices, and pre-cooked sausage patties.
Do not toast the muffins yet—toast them fresh when reheating for best texture.
Assemble the sandwiches:
Once eggs are cooked, cut into 5 squares if using a 9×13 dish, or remove rounds from the muffin tin.
Layer each muffin with 1 egg portion, 1 turkey sausage patty, and 1 slice of cheese.
Wrap and store:
Wrap each sandwich in parchment paper.
Store all 5 in a reusable gallon-sized ziplock bag in the fridge for up to 1 week.
For freezing, ensure the bag is sealed tightly with no air.
To reheat:
Toast in a toaster oven at 350°F for about 5 minutes.
Or microwave for 45 seconds if you’re in a hurry.
If frozen, let thaw overnight before reheating.
Nutrition (Approximate Per Serving):
Calories: 260
Protein: 22g
Carbs: 21g
Fat: 10g
Lazy Girl Pancake Bowl (Single Serving, ~305 Calories)
Macros (without toppings): Protein: 35g | Carbs: 39g | Fat: 2g | Calories: 305
Ingredients:
½ cup Kodiak Cakes Power Cakes Flapjack Mix
½ scoop Clean Simple Eats Vanilla Protein Powder
⅓ cup egg whites
¼ cup Fairlife Ultra-Filtered Nonfat Milk
Dash of cinnamon
Cooking spray
Instructions:
Prep your container: Spray a microwave-safe meal prep container generously with nonstick cooking spray to prevent sticking.
Mix the dry ingredients: In the container, add Kodiak mix, protein powder, and cinnamon. Stir to combine.
Add the wet ingredients: Add egg whites and milk to the dry mix. Mix until smooth and pancake batter-like in texture.
Cook: Microwave for 1 minute and 45 seconds to 2 minutes. Watch to avoid overflow. Alternatively, bake multiple bowls at once in an oven at 350°F for 20–25 minutes.
For meal prep: If prepping ahead, store unheated bowls in an airtight container. When ready to eat, poke a few holes in the pancake, pour syrup over top, and microwave to reheat. This helps keep the texture soft.
Top as desired: Popular toppings include sugar-free syrup, berries, and Lily’s chocolate chips. Customize with nut butter, yogurt, or nuts if desired.
Sub in a Tub Salad (Meal Prep, 4 Servings, ~232 Calories Each)
Macros (per serving): Protein: 19g | Carbs: 9g | Fat: 14g | Calories: 232
Salad Ingredients:
8 cups romaine lettuce
10–12 grape tomatoes, sliced
2 servings banana peppers, chopped
½ red onion, chopped
10–12 dill pickle chips, chopped
8 oz turkey breast, chopped
56g turkey pepperoni, chopped
4 slices ultra thin provolone, chopped
4 tsp grated parmesan
Dressing Ingredients:
2 tbsp light mayo
1 tbsp olive oil
¼ cup red wine vinegar
Salt, pepper, garlic powder, and Italian seasoning to taste
Instructions:
Chop all salad ingredients finely—what makes this salad so good is that it’s chopped well. Once everything is chopped, mix together in a large bowl and divide equally into 4 meal prep containers. You can weigh the total mixture and divide by 4 for accuracy or eyeball it. In a separate small bowl, whisk together all dressing ingredients. Pour dressing into small dressing containers for each serving. Store salads and dressings in the fridge. When ready to eat, toss the salad with the dressing and enjoy. Optional: pair with pretzels or fruit to round out the meal.
