Posts tagged veggies
Top Three Meal Prep Marinades

Who doesn't love a good marinade? It's one of those fun cooking tricks that infuses a huge amount of flavor into your dish with minimal work! Marinades are especially helpful when cooking for meal prep as you want that dish to still have maximum flavor days after it's made. In addition to adding flavor, marinades help tenderize your protein. This is especially helpful if you purchase cheaper cuts of meat!

These are my top three marinades that I use all the time! And fun tip, reduce the amount of oil in the recipe and turn these marinades into delicious sauces. 

I typically marinate my protein for 30 minutes, bonus points if you marinate overnight before your meal prep! 

Enjoy these flavor packed, super simple marinades! 


1) Lemon Caper Marinade

Ooo this one is so bright and flavorful! Chicken and fish are perfect for this marinade. Bright lemon, fragrant parsley, garlic and salty capers make this marinade something special. 

Lemon Caper Marinade

Enough for 1 pound of protein

  • 2 tablespoons olive oil 
  • 1 tablespoon capers, drained and rinsed 
  • 1/4 cup fresh parsley, chopped 
  • 1 tablespoon lemon juice 
  • 2 garlic cloves, minced 
  • Salt and pepper to taste 


Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 


2) Jerk Chicken Marinade

If you are looking for flavor, here is where you will find it! So many aromatic spices go into this marinade that my mouth is watering just thinking about it! I use this mostly on chicken, but this marinade is amazing on everything! 

Jerk Chicken Marinade

Enough for 1 pound of protein 

  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon ground allspice
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon chili powder
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste 


Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 


3) Spicy Chipotle Marinade

If you want something spicy, look no further! This powerful marinade packs a big punch. Use it on chicken, pork, beef and fish!! 

Spicy Chipotle Marinade

Enough for 1 pound of protein

  • 2 tablespoons olive oil
  • 1 tablespoon adobo sauce (from a can of chipotle peppers)
  • 1/4 teaspoon smoked paprika
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1 tablespoon lime juice 
  • 1 tablespoon fresh cilantro, chopped 


Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 

DIY: Meal Prep Veggie Blends

When you are first learning to meal prep, it can be extremely overwhelming. There are so many moving pieces to deal with that it can be helpful to buy some already chopped vegetables. This is something that I will still do when I am pinched for time! I also like to chop and freeze my own veggies to save money as well as time. Maybe I'm crazy, but I feel that veggies I have chopped and frozen just taste better! 

I freeze my vegetables in ziplock bags. Make sure you squeeze the air out of the ziplock before storing. I eat through my frozen veggies quickly, but these last 4-5 months easily! 

Here are my three favorite blends that I use all the time!! Each blend works for 4 servings. 


1) Stir-Fry

I use this for delicious and fresh stir-fry's (duh lol!). I also use this for a side dish for proteins! Try sautéing with a little ginger and garlic. Add a drizzle of soy sauce and your side dish is ready to go!


  • 1 red bell pepper, cut into strips
  • 1/2 yellow onion, sliced thin
  • 2 carrots, cut into bite seized pieces
  • 1/2 cup peas
  • 1 head broccoli, broken into florets  

2)  Soup Starter 

I use this as the base of hearty vegetable soups. I also use this blend to make veggie stock or a fabulous chili base! 


  • 1/2 yellow onion, sliced thin 
  • 3 stalks celery, cut into bite sized pieces 
  • 2 carrots, cut into bite sized pieces 
  • 2 cups green beans, trimmed 

3) Roasted Vegetables 

It couldn't be easier, dump and roast to caramelized perfection! Use as a side dish or add cooled roasted vegetables to your next grain bowl or salad.


  • 1 pound brussels sprouts, cut in half 
  • 1 sweet potato, cubed 
  • 1/2 yellow onion, sliced thin
  • 1 red bell pepper, diced
Roasted Chicken Thighs with Vegetables

A good meal prep recipe is something to hold on to! Once I find that perfect combination of flavor and minimal cook time, that meal tends to be on repeat in my house.

This recipe fits that description perfectly! Tender chicken thighs and savory vegetables make the perfect dinner or lunch to eat all week. It takes minimal time to pull everything together and chop your veggies. The majority of the recipe is the time for the whole thing to roast in the oven!

While the veggies and chicken are cooking, you can be prepping breakfasts, lunches and snacks! 

I love this recipe because it is so versatile, you can add your own favorite seasoning or even swap out your vegetables for what you have on hand. I like to serve this dish with brown rice if I need to replenish my carbs.

In my recipe, I have you use bone-in with skin-on chicken thighs. I don’t use them all the time as they are higher in fat than a chicken breast, but I do appreciate the juicy meat and crispy skin that these thighs have! You can also use chicken breasts or boneless, skinless chicken thighs as well. If you do use either of those, you can skip the searing step in the recipe and put your meat right on to the sheet pan with your vegetables! 




Roasted Chicken Thighs with Vegetables

Makes 4 servings



  • 4 large bone-in with skin-on chicken thighs 
  • 1 tablespoon olive oil 
  • 1 teaspoon dried summer savory 
  • 1/2 teaspoon paprika 
  • 1 garlic clove, minced 
  • 2 large carrots, sliced 
  • 2 celery stalks, sliced 
  • 1 zucchini, sliced 
  • 1/2 red onion, sliced thin 
  • 2 cups spiralized or cubed butternut squash 
  • 1 tablespoon balsamic vinegar 
  • 2 tablespoons fresh dill, chopped 
  • 2 tablespoons fresh parsley, chopped 
  • salt and pepper to taste 


Preheat oven to 425 degrees. In a large skillet, heat olive oil to a medium heat. Salt and pepper to taste and place chicken thighs skin down in skillet. Sear chicken until skin is brown and crispy. Remove chicken from skillet and place skin side up on a large baking sheet or roasting pan. 

Add remaining veggies and garlic to the sheet pan and drizzle with more olive oil. Season with salt and pepper. Place veggies and chicken in the oven and bake for 20 minutes until chicken is cooked through (165 degrees) and vegetables are tender. 

Remove from oven and drizzle with balsamic vinegar and top with fresh herbs.  



Simple Summer Veggie Soup

Do you ever crave veggies? I do, usually right after a vacation where I have indulged in all the wine and cheese my body can hold! So when I get back home my first stop is the grocery store to fill my cart with all the green goodness my body is craving. This simple summer soup is a savory way to replenish your body after a vacation or anytime you want to fill your life with more veggies.  

This soup is simple and fast to make and sits light on your stomach but will definitely satisfy. Whenever I eat this soup I feel refreshed and replenished. The light herbed sour cream on top adds a touch of creaminess and tons of herby brightness. 

Feel free to use different veggies or add in a pasta in the last 10 minutes of cooking if you want to make this soup more substantial. 

My tip on this soup is to make sure that you cut all of the veggies roughly the same size so they all cook evenly. 



Simple Summer Veggie Soup

Makes 4 servings


  • 1 tablespoon olive oil 
  • 1 leek, trim the green top off, cleaned and sliced thin 
  • 2 large Yukon gold potatoes, cubed 
  • 4 cups low sodium vegetable broth 
  • 1 cup asparagus, chopped into small pieces 
  • 1 zucchini, cut into bite-sized pieces 
  • 1/2 cup frozen peas
  • 1 cup fresh spinach 
  • 1 can (15 oz) cannelloni beans, drained 
  • 1 can (15oz) diced tomatoes, drained 
  • 1/4 cup fresh basil, chopped 
  • 1 tablespoon fresh parsley, chopped 
  • 1 teaspoon fresh mint, chopped 
  • Pinch of garlic powder
  • 1/4 cup light sour cream 
  • Salt and pepper to taste 


In a large pot, add olive oil and leeks. Saute leeks at medium heat until softened. Add in potatoes and broth and cook for 10 minutes, until the potatoes are crisp tender. Add in asparagus, zucchini, peas, tomatoes and beans. Cook at a low simmer for 10 minutes. Add in spinach and stir until spinach is wilted. Keep warm on low heat. 

In a small bowl, add the sour cream chopped herbs and garlic powder. Stir and season with salt and pepper.  

Ladle soup into bowls and top with a spoonful of herbed sour cream.