Meal Prep Save 10 Trusty Strategies For Utilizing a Sheet Pan


Meal Prep Tips & Hacks! Mind Over Munch

Video taken from the channel: Mind Over Munch


Sheet Tray Dinners | Struggle Meals

Video taken from the channel: Tastemade


Sheet Pan Meal Prep2 Options!

Video taken from the channel: Sweet Peas Saffron


How to Meal Prep and Plan | In the Kitchen With Pampered Chef

Video taken from the channel: Pampered Chef


Sheet Pan Dinner || Vegan Meal Prep ($1.50/serving)

Video taken from the channel: Steph and Adam


Keto Sheet Pan Dinner (Meal Prep Recipe)

Video taken from the channel: FatForWeightLoss


HOW TO MEAL PREP | Sheet Pan Edition

Video taken from the channel: Meal Prep on Fleek

Essential for roasting, making pizza, baking cookies and so much more. You need at least one in your kitchen and two means easier, faster meal prep. I always use two sheet-pans when I meal prep, especially in the colder months when roasted veggies and chicken are a regular.

Even with all the time in the world to meal prep — which nobody has — without the right tools, your hard work could be wasted. Make your cooking process easy, clean and enjoyable — and keep your made-up-meals fresh, convenient and ready to eat with these 10 best pieces of equipment. By the time you get home from work, make dinner, eat it, and clean up, it can feel like it’s almost time to go to bed — not so fun. Enter meal prepping, a planning method that simplifies cooking. While the sheet pan is in the oven, add the shrimp to the seasoning bowl (don’t wipe out).

Drizzle with 1 tablespoon EVOO, 1 teaspoon Old Bay Seasoning and ¼ teaspoon salt. Stir until evenly coated. Add shrimp. After 15 minutes, remove baking sheet from oven and give everything a good stir. Load everything onto your sheet pan, and you’ll be more than ready for the week ahead.

Make a batch of quinoa or rice to serve as a base for your meal. RELATED: This Healthy, 5-Minute Dressing. Sheet pans: They’re not just for dinner anymore! Use your trusty baking sheet to stay organized while you meal prep.

Keeping ingredients in one place helps you stay efficient and expedites cleanup, too. Psst! Food prep doesn’t have to be a drag—especially when break out these genius tips profession chefs learned in culinary school.

Before you start your actual meal prep, do a little pre-work to make sure that your produce is washed and ready to use (clean produce lasts longer than unwashed produce, too!), as well as having the containers washed and ready to go. Nothing will make your meal prep feel cumbersome quite like these avoidable interruptions! 5.

Meal prep has saved my life when it comes to approaching the week feeling organized and keeping us well-fed with healthy and savory meals! TIPS ON GETTING STARTED ON MEAL PREP: Plan out your meal plan for the week. The first thing I do for my food prep day is put together a weekly meal plan and grocery list.

My meal plan includes all three meals. Sheet-Pan Lemon Garlic Chicken. Everyone needs an easy meal. Try this sheet-pan chicken with roasted potatoes for a simple and tasty meal guaranteed to please the whole family. If you use fresh lemon juice, garnish each serving with a little.

Sheet Pans to the Rescue The oven can do all the hard work for this meal as long as you have two baking sheets. Fill one baking sheet with frozen crinkle-cut french fries, and get them cooking while you make the burger patties. Yes, the fries aren’t homemade, but frozen is easy and convenient.

List of related literature:

With these essentials, you’ll be in good shape to cook everything in this book.

“How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos” by Mark Bittman
from How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos
by Mark Bittman
HMH Books, 2012

Sheet pans (aka rimmed baking sheets)—I use these almost every day for sheet pan dinners, roasted vegetables, pizza, and so much more.

“Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle” by Natasha Newton
from Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle
by Natasha Newton
Victory Belt Publishing, 2018

Tools: Chef’s knife, large sauté pan or frying pan, meat mallet or heavy pan, greaseproof paper, aluminium foil Preparation time: About 20 minutes Cooking

“Cooking Basics For Dummies” by Bryan Miller, Marie Rama
from Cooking Basics For Dummies
by Bryan Miller, Marie Rama
Wiley, 2011

Preheat oven to 425°F. In heavy 10-inch skillet with oven-safe handle (if skillet is not oven-safe, wrap handle in double layer of foil), combine butter, sugar, and lemon juice; cook over medium-high heat until butter melts and mixture bubbles.

“The Good Housekeeping Cookbook” by Susan Westmoreland
from The Good Housekeeping Cookbook
by Susan Westmoreland
Hearst Books, 2004

the vegetable to the saucepan, cover with water and simmer for 1 hour; alternatively place in a deep ovenproof dish with enough water to come half-way up the sides of the vegetable, cover with foil and bake in the oven at 400°F (200°C/gas mark 6) for a similar time.

“The Classical Cookbook” by Andrew Dalby, Sally Grainger, J. Paul Getty Museum
from The Classical Cookbook
by Andrew Dalby, Sally Grainger, J. Paul Getty Museum
J. Paul Getty Museum, 1996

Part II: General advice on selections and points involving success in cooking, by Victor.

“History of Soy Sauce (160 CE To 2012)” by William Shurtleff, Akiko Aoyagi
from History of Soy Sauce (160 CE To 2012)
by William Shurtleff, Akiko Aoyagi
Soyinfo Center, 2012

Each recipe provides the yield, prep time, and cook time, as well as nutrition information and tips on storage and reheating for meal prep.

“Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes” by Mellissa Sevigny
from Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes
by Mellissa Sevigny
Victory Belt Publishing, 2018

Place a rack in the center of the oven and preheat the oven to 350°F. Lightly butter the bottom of a 16%by 11%by 1-inch jelly-roll pan and line with enough parchment paper to cover the bottom and still have a couple of inches lapping over at each end.

“The Cake Mix Doctor” by Anne Byrn
from The Cake Mix Doctor
by Anne Byrn
Rodale, 2003

Remove pan from heat and, using spatula, carefully transfer salmon and lemon slices to prepared plate and tent loosely with aluminum foil.

“Cook's Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine” by Cook's Illustrated
from Cook’s Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine
by Cook’s Illustrated
America’s Test Kitchen, 2011

Make parchment paper sling for 13 by 9-inch baking pan by folding 2 long sheets of parchment; first sheet should be 13 inches wide and second sheet should be 9 inches wide.

“The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make” by America's Test Kitchen
from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You’ll Ever Want to Make
by America’s Test Kitchen
America’s Test Kitchen, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • you make everything look so simple and delish for someone who dont cook. i felt like i can nail those dishes! thanks for sharing these videos.

  • We just made the salmon sheet. The wife loved the veggies and I liked the sauce. It doesn’t overpower anything on the tray but, just brings it all up a a few notches together. Its a perfectly balanced meal. A side of wild rice went well with it.

  • The packet drawer always seems misleading to me. Especially when the majority of a recipe is based on packet drawer items. If I’m having to make struggle meals i obviously don’t have the money to go out to eat enough to establish a packet drawer like that.

  • Will this include foods that are found in the USA or something that can be substituted if we don’t have a particular food here? Thanks!

  • How exciting! Your first youtube video! I’ve been a fan of your website for a while. I never peel carrots anymore. Sometimes I peel broccoli stems, though if they are tough. I noticed that you didn’t use the broccoli stems for this meal. What do you do with them?
    I was shocked to discover that many people throw them away. Dani at Clean and Delicious recently posted a broccoli stem soup, and her commenters added other things you can do with the stems. I probably won’t ever make it because I would just cut them up with the florets for this recipe.

  • Yum looks delicious i am making this soon can use vegan sausage to make them vegetarian as i dont eat meat or fish at home can skip red capsicum as am not a big fan of them drooling over my samsung galaxy j4 love your recipes making me hungry Thanks Ramya

  • Can you do a video on meal prep containers? I always find that the ones I have purchased have either been inconvenient, messy, take too much space or don’t last long.

  • Wow I’m so glad I came across this channel! I actually saw a comment you posted on the vegan pregnancy & parenting page I’m in! I feel so relieved to have found recipes that are appealing (me and my husband are kind of picky). Thank you for this!!!

  • My family loves watching you on Tastemade! You’ve inspired us to try new dishes and to cook together. Tonight, we are making the One Sheet Salmon!

  • Been transitioning to eating vegetarian/vegan way more in my life, so veggie meal prep is super helpful! So glad to see you are doing so well!

  • I recently made the Mongolian Beef sheet tray, and it was really good! I recommend using the sauce to coat the beef thoroughly instead of just drizzling it all over.

  • Wow that’s amazing I never knew you could put eggs in the toaster!!! And that chicken looks so delicious �� anyways have an awesome day

  • $247?? To look at pictures of food and to “learn’ to meal prep?! I love you Munch, don’t think I don’t girl, but that’s waaaay too much! I’m in school right now and I pay that for classes. Love your channel, but that’s a lot of money.

  • This looks delish! I have everything except anchovies. I don’t like them lol. But this recipe is getting made this week. Thank you!

  • I usually really enjoy your tips, but this time I strongly disagree with you. I’d rather spend a few minutes cleaning the slow cooker while my eggs cook for ten minutes on the stove, than using that amount of energy for the same task. I’m sure it works fine, but it’s just not worth it in my eyes.
    You have such an impact on your viewers, Alyssia, why not encourage them to be conscious of their nutrition AND the environment?

  • I have been following and prepping your recipes for 3 years now, always easy and healthy! Thanks for changing my eating habits. Plus, always entertaining videos! Keep it going! Can’t wait to get the new book! ��������

  • Frankie: So let’s put something heavy on top of itlike our piggy bank:))
    Me: is broke ok so now i need money to make my piggy bank heavy too?:((

  • I keep telling my roommates the virtues of the tube tomato paste but they just fill the fridge with half-eaten cans that start to ferment…

  • I dont care what yall say but these ARE NOT “struggle” meals at all! Id see if we got everything from dollar tree or reused left overs or something like that but you still have to have money to buy fresh steak and salmon in general as well as other stuff he been cooking.

  • I have an honest question because im a bit confused. If your two salmon filets were $5.74 and you put one whole filet on your plate, how is your meal $1.99? One filet alone is $2.87… what am I missing?

  • Unlike every other video about recipes i have watched, this guy makes delicious foods very simple. Even for me i don’t know anything about cooking.

  • Asparagus is the most expensive vegetable you can buy so I am a little surprised to see it being used on a budget meal. I’ve never liked Asparagus in anything anyways, or on it’s own either. Yuck. The first dish looked good though!

  • Hi can I get some help?
    I am starting back business involving similar cooking style.
    Could you please give couple of minutes on any means possible?
    Thanks in advance.

  • Whenever I tell my hubby that I’m making the Struggle Meals Salmon with Asparagus and Sweet Potato he gets SO STOKED!! It has become one of his favorite meals. So extremely easy to make and so delicious!

  • Love the show but WHERE DID YOU GET THAT SPATULA YOU USED TO SERVE THE TOFU DISH?!?!? I had one like that for YEARS and then someone accidentally threw it away. Despite all my thrift store hunting I still haven’t found a replacement, and asking around at kitchen supply stores has gotten me nowhere because I don’t know the technical use for that tool and apparently no one sees the potential usefulness of a long handled spatula. I would be undyingly grateful for any information you could share on that thing!

  • How is a plate of the salmon dinner $1.99 when the salmon was $5.74? Is he supposed to be making four servings out of each of these?

  • Can you give some tips for meal prepping when you don’t have more than a foot of counter space? Everything I see you prep seems like it takes up a lot more space than I actually have in my tiny apartment kitchen!

  • Meat is way too expensive in my country:/ The beef, the fish, especially salmon, even the tofu because it is imported. I haven’t eaten those in a long time. All the protein I can afford is eggs and sometimes chicken. Or the mystery meat salami in the supermarket.

  • I love meal prep! Many veggies (BRUSSELS SPROUTS!!!) just taste so much more amazing when you oven roast them!
    If you have the time and freezer space, you can prep several meals, to have some variety during the week.
    I appreciate how you’ve shown something healthy here, and kept it super simple and basic, yet colorful and tasty.
    I’ll be looking forward to the book…just about a week to go, I think!

  • You can buy tomato paste in a tube but it cost more. You can buy in a can just scoop our and freeze the rest in individual bags or one bag however you want to do it. You can also if really trying to make budget meals create another meal that uses tomato paste and Thousand Island dressing uses tomato paste so it has other uses you just have to research so you do not waste.

  • The problem with many “budget” cooking videos is while yeah a small amount of a spice used in a particular recipe is inexpensive and fits into a budget, if you don’t already have a good selection of spices and other flavor enhancers, you won’t be buying many if you are truly on a tight budget. at $5-10 for many of these, just getting a starting selection can be an investment for people genuinely “struggling”. I like the condiment drawer, but some of these other things will be out of reach for people really needing to stretch their dollar.

  • Hi Alyssia! I’ve been watching your videos for a while and just want to say thank you for always using your creativity and originality to show us how to eat in a healthy way:) I have Crohn’s disease and checked out your conquer inflammation course and will definitely give it a go. I was wondering if maybe you could make a video for recipes/meal prep ideas for people with IBD or other inflammatory diseases if it’s something you’re interested in doing? Thank you x

  • Would love to sign up for the course but the cost and lifestyle in my current situation kinda makes it impossible for me. I live with my parents so I don’t have my own space for meal preps right now. Waiting until I live on my own. Until then, I prepare my pre-workout and post workout snacks and maybe some breakfast/smoothies

  • i was a little disappointed that there were no vegetarian options in several recent episodes. however, sheet tray recipes are my favorite. i am no longer disappointed (though i’ll have to sub out those peppers for something my dodgy digestive system won’t object to.:) carrots, probably.) thanks, frankie!:)

  • I just got a second fridge so I can meal prep for my large family. I am very excited to become more productive and shop less often in the month

  • How does one establish a packet drawer as a poor person when it involves going out to eat a lot? It seems like, in the real world, the type of person relying solely on struggle meals would in fact not have a packet drawer.

  • great tips! i found that chicken breasts don’t work well in the slow cooker, they get too dry and tasteless but drumsticks and thighs cook and shred much better because of the higher fat content! i Love the tip for dividing up the sheet pan and slow cooker!!

  • A teacher I had put an egg in the microwave and it exploded, resulting in the loss of her right eye. I don’t know about toaster ovens but never put whole eggs in the microwave.

  • Here in Sweden we have a hard bread product that is 1-4% carbs per 100g, made by Katrin Zytomierska. It’s rare to find crunchy stuff that is also low carb. Maybe you can review them on your channel? I think you can get them on Amazon.

  • I haven’t watched you in a while, and you have changed a lot girl, you use to consider everyday moms on budgets and college students. I know I’m coming off really rude, but I only say this with honesty.

  • I like your channel but this is too much waste of foil and energy for me. Cleaning my slow cooker takes two minutes by hand, if people are too lazy for that they shouldn’t cook. Aluminum foil is about the worst thing for the environment. I stopped using it years ago.

  • You always look gorgeous, and in this video you look especially fit. Are you doing a different workout routine or diet plan? Awesome tips as usual!

  • You know, when you mix vinegar and soda, the reaction causes.. ehm… water. So actualy this would work the same with just boiling water. Which is not a bad idea. I would just stick with the vinegar, without soda.

  • Hi, sweet adorable Alyssia. You have some excellent tips, sweetie. What’s your best tip for washing potatoes before mashing them? Have a good day, sweet adorable Alyssia. <3

  • As someone who eats tofu a lot, dont cook the tofu like that! U dont want to steam tofu bc it doesn’t have a good texture (its mushy that way) pan fry it but first marinade it!! In literally anything u want but marinade it!

  • I scrolled down to the Class Curriculum on your site, and it blows my mind how much information/organization/AMAZINGNESS you’ve poured into Meal Prep Ignite. I love this! Wahoo! Hip, hip, hooray! More exclamations!

  • Nice tips! Especially the eggs in the oven:)
    A little tip from me: If you put vinegar and baking soda together they mix (hence the reaction) and neutralize each other. To use their full cleaning power, use just one of the two:)

  • Thank you so much for creating this course. Money is really tight right now. I was glad to hear you all for it again later in the year. You’ve really been an inspiration in my journey to start healing myself with the food that I eat

  • I love how insane these tips are,it really help me to cook more efficient and i teach my family from education you give.thanks��☺������

  • I love tofu but Iv never seen a block for 97 cents. I don’t know where he lives but groceries are so much more expensive in Florida. Dx

  • Love the new videos! My husband and I have been watching for about 4 years now and he will only cook your meals! Thank you for what you do!

  • I am not vegan but I don’t like cooking meat. So I don’t know if I should enroll in your course because your meals include meat a lot. And I feel like it would include a lot about how to storage, prepare or etc. meat. Other than that I love your channel ♥️♥️

  • So awesome I love your tips and tricks girl, I didn’t know about the cleaning method of the slow cooker, I will try that thank you.

  • I’d like to know where he found salmon for $1.99 a piece. And you can buy tomato paste in a can you just wrap the leftovers in wax paper and freeze. Same thing with canned chipotle peppers

  • Do you think doing a 1/2 a turkey or a turkey breast would work the same as the chicken? I love roasting chickens in the crock pot, would love to see what other large meats can be cooked this way! Thanks for the great video!

  • Quick question with regards to using slow cooker bag with foil divider. Did you use an over sized bag to allow enough slack to accommodate for divider? I’ve never used the liner bags and unsure if they are generally roomy enough to accommodate the foil divider. Thanks!

  • All these people complaining about butter packets not being a real thing: where I live (Austria) you get them at every restaurant/hotel/fast food place where they serve breakfast and you usually get more than you need so you could take the unused ones home:) and if you store them in the fridge instead of a drawer (which I‘m sure Frankie does too) the butter stays fresh for a pretty long time:)

  • Girl, I am so thrilled to be witnessing your growth and evolution over the years. You’ve taken this channel from good, to great, to downright dazzling! Kudos to you and the whole Mind Over Munch team!

  • I made the tofu dish, and it was delightful, but the rice stuck to the sheet and I had to work pretty hard to lift it. It didn’t burn, it was just a pain to scrape off. Should I have used cooking spray first?

  • Steph: Stick it back in the fridge

    Meee… everyday ���� always mixing everything up

    You’re so cute, Steph! �� These veggies look ������ Reason why I love your channel. The meals are simple and quick!

  • Did I miss any of your favorite meal prep tips and hacks? Comment below and let me know! Don’t forget that enrollment is OPEN for my Meal Prep Ignite course, for a LIMITED time! Sign up here!