Meal Prep Recipes

Roasted Chicken Legs with Mashed Sweet Potatoes Meal Prep




Chicken and Waffles

Prep Time: 20 Minutes           Cook Time: 20 Minutes

Calories: 496

Carbohydrates: 71g     Fat: 8g     Protein: 35g

Makes 4 Servings




For the Waffles

  • 3/4 cup Gluten Free Flower
  • 2 eggs, separated
  • 1/4 cup milk
  • 2 tsp Olive Oil
  • 1 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/4 tsp salt
  • 1/2 tsp Vanilla
  • 8 Tbsp Maple Syrup

For the Chicken

  • 1 lb Chicken Breast Tenders
  • 2 cups Cornflakes
  • 1 Egg
  • Salt and Pepper



For the Waffles

  1. Separate the egg whites from the yolks and whip the egg whites until they form stiff peaks. 
  2. In a separate bowl, mix together the egg yolks, vanilla, oil and milk.  
  3. Add in the flour, baking powder, baking soda, and salt. Stir to incorporate.  
  4. Gently fold in the egg whites and cook in a waffle iron.  It will make around 2.5, 8-inch waffles. 

For the Chicken

  1. Put 2 cups of cornflakes into a blender or food processor to create a flour and put in a bowl. Season with salt and pepper.
  2. Beat 1 egg to use as egg wash.  
  3. Dip the chicken in egg wash and then cover with corn flake flour. 
  4. Bake at 400F for 7 minutes on each side.  

Divide your ingredients evenly 4 ways.  Serve with 2 Tbsp of maple syrup. 

Click this photo to see some of the recipes included in the 2nd Edition!

Click this photo to see some of the recipes included in the 2nd Edition!

The Meal Prep Manual - 2nd Edition

The 2nd Edition of The Meal Prep Manual has 30 new meal prep recipes including 19 entrée, 6 breakfasts, and 5 snack recipes. Click the photo to see some of the recipes included!  For only $10 you'll get 30 recipes with nutritional information already calculated, all you have to do is cook the food!

Adherence is the most important factor of any diet.  With The Meal Prep Manual - 2nd Edition you will have lots of healthy and delicious recipes to choose from.  No more bland chicken and broccoli.  Download the eBook to your phone, tablet, or computer now!

Recipes include Pork Carnitas with Salsa Verde, Philly Cheesesteak Bowls, Boneless Ribs with Cauliflower Mac and Cheese and many more! Meal prep shouldn't be boring. With this book you can add variety to your meals with flavorful recipes that you will be excited to eat!

Add to Cart