top of page
  • 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

From: Cotter Crunch

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

From:The Recipe Critic & Life Made Sweeter

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:


From: The Pig & Quill & Sheet Pan Suppers


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