Beef Recipes for a Healthy Meal Prep

This one pot beef skillet recipe is perfect for when you’re strapped for time, or just don’t feel like spending much energy on meal prep this week. One skillet plus eleven ingredients equals twelve meals for the week.

Servings: 12

Ingredients:

• 2 lb Lean ground beef
• 1 Cups water
• 2 Cup salsa
• 2 Can of low sodium tomato soup
• 2 Cup frozen kernel corn
• 2 Cup sliced carrots
• 2 Cup sliced onion
• 2 Cup sliced mushrooms
• 1 Cup low-fat cheddar cheese
• 1 Clove garlic, crushed
• 4 Tbsp. onion flakes

Directions:

1. In a very large skillet, brown the ground beef over medium heat. Add water, salsa, soup and kernel corn; cook for 5 minutes.
2. Add carrots, onions and mushrooms and cook another 5 minutes. Sprinkle with cheddar cheese, crushed garlic and onion flakes, and then stir before serving.

Nutrition Facts:

• Calories 309
• Total Fat 12.6g
• Total Carb 22g
• Protein 26.8g

*Nutrition information based on averages. Information may change depending on brands used.

Beef Soft Taco

Tacos are one of those quick and easy kid friendly recipes that always go over well at dinnertime. The problem is, normally they’re packed with unhealthy ingredients and grease. With these low-calorie, low-fat, veggie packed, tacos you can be sure that your family is eating healthy, without sacrificing taste.

Servings: 8

Ingredients:

• 2 lb Lean ground beef
• 2 package Taco seasoning mix
• 2 Onion, chopped
• 2 cup Water
• 8 Whole wheat soft tortilla shells
• 1 cup Fat-free Sour cream (optional- we like to sub plain Greek yogurt)
• 1 cup Salsa
• 1/2 cup Low-fat shredded Cheddar cheese (optional)
• Diced Peppers, Onions and Tomatoes (or any other desired vegetable)
• Shredded lettuce (or spinach, another Isolator preference)

Directions:

1. Brown the ground beef and onion in a skillet over medium heat.
2. Stir in the taco seasoning mix and water and let simmer for 4-5 minutes.
3. Remove from heat and allow to cool slightly.
4. Once cooled, spoon beef into soft tortilla shells and top with sour cream, salsa, cheese, shredded lettuce and diced veggies.
5. Wrap and serve. (makes 8 servings)

Nutrition Info:

• Serving size: 1 Taco
• Calories 490
• Total Fat 19.25g
• Total Carb 36.75g
• Protein 40.5g

*Nutrition information based on averages. Information may change depending on brands used.

Bleu Cheese Petit Sirloin

Low-carb and high protein meal, what could be better? Simple, if that meal melted delicious bleu cheese over a succulent cut of sirloin and combined to make this culinary masterpiece. A delectable dinner fit for royalty.

Makes 6 servings

Ingredients:

• 6 6oz grass-fed or organic petite sirloin steaks
• Montreal steak seasoning
• 1 1/2 tsp kosher salt
• 1 1/2tsp black pepper
• 1 1/2 tsp onion flakes
• 3/4 tsp garlic powder
• 3/4 tsp red pepper flakes
• 3/4 tsp thyme
• 3/4 tsp rosemary
• 3/4 tsp coriander Cooking spray
• 1 1/2 cup Reduced-fat bleu cheese crumbles

Directions:

For best results, let steak adjust to room temperature for half an hour.

1. Heat skillet on high; coat with cooking spray.
2. Rub steak with seasoning on both sides, then add to hot skillet.
3. Grill 3-4 minutesor until browned on the first side.
4. Flip steaks and top each with 1/4 cup bleu cheese.
5. Cook until the desired amount of doneness, about 3-4 minutes more for a medium rare steak. The bleu cheese will have melted to perfection over each steak.

Nutrition Facts:

• Calories 325
• Total Fat 12g
• Total Carbs 0g
• Protein 53g

*Nutrition information based on averages. Information may change depending on brands used.

Crock Pot Mega Omelet

This Mega Omelet will feed the entire family (and more) with no early morning effort. It’s packed with all of the tasty meats, cheeses, and veggies that you love multiplied by six and cooked overnight so that in the morning all you have to do is serve, and eat.

Ingredients:

• Dozen eggs
• 20 oz diced potatoes
• 8 oz cubed ham
• 4 oz chopped turkey bacon
• 6 oz chuck steak, sliced
• 1/2 cup Onions
• 1 Green Bell Pepper
• 1 cup Cheddar Cheese Pepper

Directions:

1. Dice or chop all of the meats and vegetables. (Here’s the neat trick; use a food processor and all of this chopping can be done in less than a minute.
2. Dump meats and vegetables into the Crock-pot.
3. In a small mixing bowl, mix eggs and spices and pour that into the bowl too.
4. Turn the Crockpot to low heat and leave it on while you go to sleep. You can thank me in the morning.
5. Top with cheese a few minutes prior to serving

Nutrition Facts:

• Calories 341
• Total Fat 13.4g
• Total Carbs 24.25
• Protein 32.4g

*Nutrition information based on averages. Information may change depending on brands used.

Lean Beef Spinach Meatball Pasta

Everybody loves spaghetti, but no one appreciates the lack of nutritional value that a plate of traditional spaghetti offers. Mix up your pasta night with the inclusion of lean beef spinach meatballs and even the pickiest eater at the table will devour this meal.

Servings: 5 (approx. 2-3 meatballs per)

Ingredients:

For Meatballs:

•  30 oz lean ground beef
• 2 1/2 cup shredded raw spinach
• 1 1/4 cup diced red onion 1 tbsp minced garlic
• 2 1/2 tbsp cumin Sea salt and pepper, to taste

For Pasta:

• 10 oz wheat spinach pasta
• 3/4 cup marinara (natural and low sodium)
• 7 1/2 cup raw spinach
• 25 cherry tomatoes
• 5 tbsp low fat Parmesan cheese

Directions:

1. Set oven to 405 degrees F.
2. For added flavor, sauté the red onions in a skillet using spray olive or coconut oil.
3. Mix together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
4. Form 12 to 15 meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion.
5. Place meatballs on a baking sheet and bake in the oven for 10-12 minutes.
6. Cook pasta and stir in tomatoes, spinach, and cheese as desired.
7. Mix in cooked meatballs and enjoy!

Nutrition Facts:

• Calories 468
• Total Fat 6g
• Total Carb 50g
• Protein 51g

*Nutrition information based on averages. Information may change depending on brands used.