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  • Writer's pictureLaurenWallace

Rewire the body | 14 day meal prep

Updated: Mar 15, 2021

So, lets begin with the usual: You guys email me a topic and your concern and together we can conceptualize a solution.

Topic: meal prepping for the family

concern: "i dont have time to make dinner EVERY night"

solution: prep two weeks worth of healthy dinners, in a few hours, on a random Sunday so you can eat them all week. Keep in mind shelf life and fridge space when your prepping- you can take this one week at a time if you need to.

You read correctly: there are TWO WEEKS of sheet pan dinner recipes below. you're welcome.

All 14 of these meals can be prepped ahead of time, placed on sheet pans, kept in the fridge, and tossed into the oven day of for a super quick and easy healthy family dinner. like literally this is the easiest thing ever. Follow the recipe, just DON'T BAKE until its dinner time. This method is called prep and parcooking. Its an excellent option for easy meal prepping. Also- you can get sheet pans from the dollar store for literally $1.

So, lets go.

No. 1:

superfood baked salmon

superfood baked salmon

Author: Lindsay Cotter Prep Time: 5 minutes Cook Time: 15 minutesTotal Time: 20 minutes Yield: 4 Category: main, dinner Method: oven 


4 salmon fillets (4-5 ounces each) or 16 oz fillet in 4 portions

2 cups brussels sprouts (quartered)

1 cup fresh blueberries

1/4 to 1/3 cup chopped fresh basil

1/4 to 1/3 olive oil (divided)

3 tbsp balsamic vinegar

2 cloves or 1 tsp minced Garlic

1/4 to 1/2 tsp crush black Pepper

Sea Salt (divided)

2 Lemons, one juiced and one sliced


Preheat oven to 400F Clean your salmon fillets and place on lined sheet pan.Clean and chop your Brussels sprouts. Place on pan with salmon.Generously sprinkle sea salt on top of salmon and veggies. Set aside.Next, place your blueberries in a bowl. Mash with fork a bit.Add in 1/4 cup olive oil, 1/4 tsp salt/pepper, your basil, garlic, and balsamic vinegar. Mix all together.Drizzle another 2 -3 tbsp olive oil over your salmon and Brussels sprouts.Spoon the balsamic basil blueberry mixture over salmon fillets.Squeeze fresh lemon on top of salmon and veggies. Place lemon slices on top of veggies on the sheet pan. Sprinkle with extra black pepper.Place in oven and bake for 15 minutes.Broil for 1 -2 minutes extra to make Brussels sprouts and baked salmon skin extra crispy.Remove from oven. Serve and enjoy!


We use Sizzlefish salmon, which offers both Atlantic and wild caught varieties.


Serving Size: 1 filet Calories: 395 Sugar: 6.6g Sodium: 316.1mgFat: 28.1g Saturated Fat: 5.2g Carbohydrates: 12.4g Fiber: 2.8gProtein: 23.7g Cholesterol: 58.5mg


No. 2:

Teriyaki Chicken with Vegetables

Teriyaki Chicken with Vegetables

Sheet Pan Teriyaki Chicken is an easy one pan meal made with tender chicken, crispy veggies with the most flavorful sweet and tangy Asian sauce.

Author: Kelly from Life Made Sweeter Serves: 4 servings


1 cup low sodium soy sauce

4-5 tablespoons honey (depending on how sweet you like it)

3½ tablespoons rice wine vinegar

1½ teaspoons sesame oil (plus more for drizzling on vegetables)

3 garlic cloves, minced

¾ teaspoon grated ginger

1 tablespoon cornstarch

¼ cup water

Salt and black pepper, to taste

4 boneless skinless chicken breasts, cut in half lengthwise (about 1½ pounds)

3 cups broccoli florets (about 2 bunches)

1 cup sliced carrots ¼ cup edamame beans

¼ cup pineapple chunks

Green onions and sesame seeds for garnish


For the glaze: In a medium saucepan over medium heat, whisk together soy sauce, honey, vinegar, sesame oil, garlic, ginger, cornstarch and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.

For the chicken and vegetables: Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil coated with cooking spray and set aside.Season each side of the chicken with salt and black pepper then drizzle spoonfuls of glaze over the chicken coating well on both sides. Reserve at least half of the glaze for later.Cook in preheated oven for 20 minutes then remove the pan. Top chicken with additional glaze, flip chicken and glaze again.Arrange the broccoli florets, carrots, edamame and pineapples in a single layer around the chicken. Season with black pepper and drizzle with ¼ teaspoon of sesame oil and teriyaki glaze and toss to coat. Return to the oven and bake for another 15-20 minutes, or until the chicken is cooked through and juices run clear.**Remove pan from oven, slice chicken into strips and drizzle with remaining sauce. Serve over rice or quinoa and garnish with green onions and sesame seeds, if desired.

Notes: **If chicken is not done after 20 minutes, remove vegetables from pan first then return the chicken back to the oven until cooked through. Cooking time may vary slightly depending on how thick your chicken pieces are.


No. 3:



PREP TIME 10 mins COOK TIME 25 mins TOTAL TIME 35 mins

This one-pan supper from Molly Gilbert's new book is as pleasing to the eye as it is to the palate -- and it comes together in about half an hour. See the Notes, below, for suggested modifications.

By: Molly Gilbert (from Sheet Pan Suppers) Makes: 4 servings


1 tube (18 ounces) precooked polenta, sliced into ½" thick rounds (about 16 slices)

½ pint cherry tomatoes, halved

1.5 T plus 1 tsp extra virgin olive oil

kosher salt and freshly ground black pepper

1 T freshly squeezed lemon juice

1 or 2 cloves garlic, minced

½ tsp oregano½ tsp Worcestershire sauce

1 tsp chopped fresh chives

1 generous pound 26/30 count raw shrimp, peeled and deveined, tails removed, blotted dry


Preheat oven to 400F with rack in center position. Line a sheet pan with parchment paper. Line a plate with paper towels. Place polenta rounds on the used sheet pan on top of the pancetta drippings.In a large bowl, toss together the cherry tomatoes with 1 tsp olive oil, ¼ tsp salt and ¼ tsp pepper. Scatter tomatoes around and over polenta. Bake tomatoes and polenta for about 10 mins.Meanwhile, whisk together remaining 1.5 T olive oil, lemon juice, garlic, oregano, Worcestershire, ¼ tsp salt, ¼ tsp pepper and chives in a large bowl. Add shrimp and toss to coat.After polenta and tomatoes have baked for 10 mins, arrange shrimp over the top in a single layer and return pan to the oven. Roast until shrimp are pink and just cooked through, about 8-10 mins.Serve shrimp, tomatoes and polenta warm with pancetta crisps on top. Enjoy!

NOTES: The recipe above is taken directly from Sheet Pan Suppers. I modified the version pictured here in the following ways:

Seasoning the polenta: Knowing that the brand of prepared polenta I usually buy is quite bland, I opted to liberally season the rounds with salt and pepper before arranging them on the sheet pan and topping them with the tomatoes.


No. 4:

Cajun Shrimp and Sausage

Cajun Shrimp and Sausage

Prep time 5 mins Cook time 15 mins Total time 20 mins

Cajun Shrimp and Sausage Vegetable Sheet Pan is so incredibly easy but packed with such amazing cajun flavor! This is a healthy and delicious meal that is also great for meal prep!

Author: Alyssa Serves: 4


1 pound large shrimp, peeled and deveined

14-ounce pork or chicken sausage, sliced

2 medium-sized zucchini, sliced

2 medium-sized yellow squash, sliced

½ bunch asparagus, sliced into thirds

2 red bell pepper, chopped into chunks

Salt and Pepper

2 Tablespoons olive oil

2 Tablespoons Cajun Seasoning


Preheat oven to 400 degrees. In a large bowl add the shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper and salt and pepper. Add olive oil and cajun seasoning and toss until coated. Spread evenly onto a sheet pan. Bake in the preheated oven for 15-20 minutes or until shrimp is pink and vegetables are tender.


No. 5:

steak and potato with asparagus

steak and potato with asparagus

Author: Mariam E. Prep Time: 10 Cook Time: 20 Total Time: 30 Yield: 4


4 pieces of Angus Rib Eye Steak, 48 oz 

2 tbsp Black Pepper, Fresh Ground

2 tsp Organic Onion Powder

2 tsp Organic Garlic Powder

1½ tsp Salt

2 tbsp Extra Virgin Olive Oil

1 small bag of golden fingerling potatoes, 1.5 lbs, cut in halves

1 Large Bunch of Asparagus, trimmed


Mix all the dry ingredient together in a bowl.Sprinkle the rub onto all of the ingredients and place them on the sheet pan. Brush the olive oil onto the sheet pan ingredients and bake for 30 minutes on 400 degrees.Remove and serve. Grate some fresh parmesan on top for garnishing.


No. 6:

Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas

Prep Time: 10 Cook Time: 20-25 Total Time: 35 Yield: 4


1 1/2 pounds of chicken breast tenders

1 yellow bell pepper sliced into 1/4 inch slices

1 red bell pepper sliced into 1/4 inch slices

1 orange bell pepper sliced into 1/4 inch slices

1 small red onion sliced into 1/4 inch slices

1 1/2 tablespoons of extra virgin olive oil

1 teaspoon of kosher salt

several turns of freshly ground pepper

2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1/2 teaspoon of ground cumin

1/2 teaspoon of smoked paprika


fresh cilantro for garnish

tortillas warmed


Preheat oven to 425 degrees. In a large bowl, combine onion, bell pepper, chicken tenders, olive oil, salt and pepper and spices.Toss to combine. Spray baking sheet with non stick cooking spray.Spread chicken, bell peppers and onions on baking sheet.Cook at 425 degrees for about 20 minutes, until chicken reaches 165 degrees. Then turn oven to broil and cook for additional 1-2 minutes just letting the veggies pick up some color. Watch carefully to make sure they don't start to burn. In the last five minutes of cooking,not while the broiler is on, let tortillas wrapped in foil warm in the oven.Squeeze juice from fresh limes over fajita mixture while hot and top with fresh cilantro.Serve in warm tortillas.


No. 7:




One Pan Balsamic Chicken and Veggies ...a healthy, EASY and delicious dinner recipe! A meal the whole family will love!


4 skinless boneless chicken breasts (about 1 1/2 pounds)

2 cups sliced red potatos

2 cups sliced carrots

2 cups multi color cherry tomatoes

1/4 cup balsamic glaze DeLallo makes a yummy one

1/4 cup olive oil more if needed

Fresh basil

Kosher Salt & Pepper


Preheat the oven to 400°F. Line a sheet pan with foil.Place the chicken in a zip top bag and drizzle on 3 Tablespoons of the balsamic glaze. Let sit for at least 10 minutes. Place vegetables in a zip top bag with the olive oil, 1 Tablespoon of balsamic glaze, salt and pepper.Alternatively, arrange the chicken and vegetables onto the pan in an even layer and drizzle olive oil and the balsamic glaze over the top.  Add fresh basil if desired. Sprinkle salt and pepper over the top.Bake for 30 to 35 minutes, or until the chicken is no longer pink and the vegetables are fork tender. The chicken may get done faster than the vegetables, so check at 30 and remove the chicken before the vegetables if needed.


Enjoy while hot! Add extra balsamic glaze, salt and pepper if desired.To make your own homemade balsamic glaze, try this recipe




No. 8:




1 red bell peppers, sliced into 1 inch strips

1 onion, cut into wedges (I used a sweet onion)

1 lb small potatoes, cut into quarters (I used a combination of red, blue and gold)

8 oz brussels sprouts, cut in half

1/2 tsp dried oregano

1/2 tsp smoked paprika

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

2 tbsp olive oil

4 fresh italian sausages

4 toasted buns


Preheat oven to 400 degrees.Line a sheet pan with parchment paper (easy clean up, people).Toss vegetables with olive oil and spices.Spread vegetables evenly on sheet pan.Nestle bratwurst in the vegetables.Roast in preheated oven for 35-40 minutes.Serve bratwurst in the buns and top with the peppers and onions, if desired.


No. 9:

lemon tarragon chicken with asparagus

lemon tarragon chicken with asparagus

A healthy delicious sheet-pan dinner, that features the best of spring produce! Make it in 30 minutes with minimal clean up. Vegan adaptable, GF and paleo

Author: Sylvia Fountaine Prep Time: 15 Cook Time: 20 Total Time: 35 minutes

Yield: 4


2 lemons

1/ 4 cup olive oil

4-6 garlic cloves, finely minced ( or use a garlic press)

2 teaspoons salt

½ teaspoon pepper

1 ounce package of fresh tarragon leaves, rough chopped, about ¼-⅓  cup

1 extra large bunch asparagus, trimmed ( about 1 1/2 pounds)

1-2 large leeks, sliced into ½ inch thick rounds ( if dirty, rinse, see notes)

1- 1.5 lbs chicken breast ( boneless skinless)


Preheat oven to 450F

In a small bowl make the marinade. Place the zest of one lemon, and its juice ( about 3 tablespoons) in a small bowl. Add oil, garlic, salt and pepper, and mix well until salt dissolves. Add ½ of the fresh tarragon, saving the rest for garnish.

Place trimmed asparagus in a bowl and spoon some of the marinade over top. Toss to combine and place on a parchment lined sheet pan. Add leeks to the same bowl, toss with a little marinade and spread out on the sheet pan. If using tofu, place in the bowl adding a little more marinade, toss to coat, add to sheet pan. Lastly add the chicken breasts, with remaining marinade, coating well. Nestle the chicken amongst the asparagus.

Zest the second lemon over the whole sheet-pan and slice the lemons into rounds, layering them over the asparagus. Place in the hot oven. If using tofu, either nestle it into one side of the pan or place it on a separate sheet pan – up to you.

Bake 20 minutes. Chicken should read 160-170 F. To get a more golden color broil for just a couple minutes.

Remove from the oven. Give everything a little toss, turning chicken over to coat the top with the flavorful juices. Sprinkle with remaining fresh tarragon and serve.


No. 10:



yield: 4 SERVINGS prep time: 10 MINUTES cook time: 30 MINUTES total time: 40 MINUTES

Easiest shrimp boil ever! And it’s mess-free using a single sheet pan. That’s right. ONE PAN. No newspapers. No bags. No clean-up!


1 pound baby Dutch yellow potatoes

3 ears corn, each cut crosswise into 6 pieces

1/4 cup unsalted butter, melted

4 cloves garlic, minced

1 tablespoon Old Bay Seasoning

1 pound medium shrimp, peeled and deveined

1 (12.8-ounce) package smoked andouille sausage, thinly sliced

1 lemon, cut into wedges

2 tablespoons chopped fresh parsley leaves


Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.In a large pot of boiling salted water, cook potatoes until just tender and parboiled, about 10-13 minutes. Stir in corn during the last 5 minutes of cooking time; drain well.In a small bowl, combine butter, garlic and Old Bay Seasoning.Place potatoes, corn, shrimp and sausage in a single layer onto the prepared baking sheet. Stir in butter mixture and gently toss to combine.Place into oven and bake for 12-15 minutes, or until the shrimp are opaque and corn is tender.Serve immediately with lemon wedges, garnished with parsley, if desired.


No. 11:

Chili Lime Salmon

Chili Lime Salmon

Sheet Pan Chili Lime Salmon with Fajita flavours, and a charred, crispy roasted trio of peppers for an easy and healthy weeknight meal! Servings: 4 Author: Karina - Cafe Delites


1/2 cup freshly squeezed lime juice (or juice of 2 limes)

1/4 cup fresh chopped parsley

2 tablespoons olive oil

2 tablespoons water

1 tablespoon minced garlic (or 4 crushed garlic cloves)

1 1/2 teaspoons red chilli flakes (adjust to your preference of spice)

1 teaspoon ground Cumin

1 1/2 teaspoons salt

1 tablespoon honey

4 salmon fillets (wild caught if possible)

1 red bell pepper, deseeded and chopped

1 green bell pepper, deseeded and chopped

1 yellow bell pepper, deseeded and chopped

1 onion , cut into wedges


Preheat oven to grill/broil settings on high heat. Spray a baking sheet tray with cooking oil spray; set aside.Whisk lime juice, parsley, olive oil, water, garlic, chilli flakes, cumin, salt and parsley together to combine. Add the honey and whisk again until the honey runs smooth through the rest of the ingredients. Arrange the salmon fillets, peppers and onion in a single layer on the prepared baking tray; and pour over half of the marinade. Toss peppers and onion to coat; and rotate the salmon to coat in the marinade. Broil / grill until the peppers are just beginning to char at the edges (about 10 minutes) and the salmon is cooked to your liking (about 10 minutes). Remove from the oven and serve immediately with lime wedges and remaining marinade for added flavour. (If the peppers are not done to your liking, simply transfer the salmon to a plate and return peppers to the oven until roasted to your liking).


No. 12:

Pork tenderloin & Vegetables

Pork tenderloin & Vegetables

Prep Time 10 mins Cook Time 25 mins Total Time 35 mins

Servings: 4


2-1 pound pork tenderloins, trimmed

1/4 cup hoisin sauce

1 pound green beans, stems trimmed

1 1/2 pounds baby potatoes cut in half lengthwise

3 tablespoons olive oil

kosher salt and freshly ground pepper

4 tablespoons butter softened

2 tablespoons freshly minced chives

1 garlic clove minced into paste

non stick cooking spray


Lower oven rack to middle lower position and preheat oven to 450 degrees. Spray heavy duty baking sheet with nonstick cooking spray. 

In a large bowl, combine green beans with 1 tablespoon of olive oil, 1/4 teaspoon of kosher salt and 1/4 teaspoon of freshly ground pepper. Arrange green beans in center of baking sheet. 

In the same bowl, toss potatoes with 2 tablespoons of olive oil, 1/4 teaspoon of kosher salt and 1/4 teaspoon of freshly ground pepper. Transfer to baking sheet and arrange on either side of green beans, cut side down. 

Lay tenderloins, not touching, over green beans and brush with hoisin sauce, sprinkle lightly with salt and pepper. Roast for 20 to 25 minutes, or until thickest part of tenderloins reaches 140 degrees on a meat thermometer. 

While tenderloin is roasting, combine butter, chives, garlic, 1/4 salt and 1/4 pepper. When tenderloin is done cooking, remove sheet pan and top each tenderloin with one tablespoon of garlic herb better and let pork tenderloin  rest before slicing.

Top potatoes and green beans with remaining two tablespoon of garlic herb butter and serve.


No. 13:

Shrimp Fajita Tacos

Shrimp Fajita Tacos

Prep Time 10 mins Cook Time 10 mins Total Time 20 mins Servings: 4


1 1/2 pounds of shrimp peeled and deveined

1 yellow bell pepper sliced thin

1 red bell pepper sliced thin

1 orange bell pepper sliced thin

1 small red onion sliced thin

1 1/2 tablespoons of extra virgin olive oil

1 teaspoon of kosher salt

several turns of freshly ground pepper

2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1/2 teaspoon of ground cumin

1/2 teaspoon of smoked paprika

3-4 fresh limes

fresh cilantro for garnish

tortillas warmed


Preheat oven to 450 degrees. In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.Toss to combine.Spray baking sheet with non stick cooking spray.Spread shrimp, bell peppers and onions on baking sheet.Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.Serve in warm tortillas.

Recipe Notes:

If preferred, remove shrimp tails prior to cooking for easier serving.


No. 14:

BBQ Chicken with Roasted Slaw

From: Meatified

BBQ Chicken with Roasted Slaw

Author: Rachael Bryant / Meatified Prep Time: 15 minutes Cook Time: 25 minutes

Total Time: 40 minutes Yield: Serves 4


1 – 1/2 lbs boneless skinless chicken thighs, cleaned

3/4 cup bbq sauce, divided

1 lb bag of pre-cut coleslaw mix

1 medium onion

2 tsp sea salt

1/2 tsp ground black pepper

4 green onions

4 radishes

handful of fresh cilantro, to taste


MARINADE: Preheat the oven to 425 F / 220 C. Trim the chicken thighs of any leftover skin or fat and discard. Slice the chicken thighs into approximately 2 oz / 56 g strips: roughly into 4 strips per large thigh, 3 strips for medium thighs or 2 strips for small thighs. Place the chicken strips into a bowl and add 1/2 cup / 120 ml of the bbq sauce. Use your hands to make sure the chicken is evenly coated in sauce and set the bowl aside.

SEASON: Drizzle the oil on a baking half sheet and tilt to coat evenly. Spread the coleslaw mix out on the sheet in a single layer. It looks like a lot, but it will cook down! Thinly slice the onion and pile it on top of the cabbage mix. Drizzle the vegetables with the apple cider vinegar and sprinkle with the salt and pepper, if using. Use tongs to carefully mix everything together on the sheet so that it’s evenly coated in the vinegar, then spread the vegetables out in a single layer again.

ROAST: Pop the baking sheet in the oven on the center rack and roast for 10 minutes. Remove the sheet from the oven and gently slide the reduced volume of vegetables to the sides so that the middle third or so of the sheet is clear. Use tongs to spread out the marinaded chicken strips in a single layer on the sheet and return the sheet pan to the oven. Roast for a further 10 minutes & remove from the oven.

BROIL: Preheat the broiler to high. Spoon the roasted vegetables into a mixing bowl and spread the chicken strips out across the sheet so that they’re evenly spaced & not touching. Brush the chicken strips with the remaining 1/4 cup / 60 ml of bbq sauce. Broil until the chicken is glistening and sticky, about 2 minutes or so, then remove from the broiler and rest while you finish the roasted slaw.

MIX: Slice the green onions and radishes thinly, then mince the fresh cilantro before adding them all to the roasted slaw. Toss to combine then taste and adjust seasoning as you like. (I like to add a smidge more apple cider or white wine vinegar here for a bit more zing, but it’s up to you.) Serve the sticky sheet pan bbq chicken on top of the roasted slaw.


If you don’t have time or want to make your own AIP BBQ Sauce, you could sub in this brand of pre-made BBQ sauce, which comes in two varieties.


Ok. so that was a journey lol if anyone is interested in a full shopping list or any other details for this 2 week clean eating prep, please let me know! call 937-898-8990 or email: any time.


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