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$30 Meal Prep for 5 breakfasts and 5 lunches in 45 minutes

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Breakfast:  Bacon Spinach Quiche

Lunch: Mexican Stir Fry


Grocery list (for one, double amounts for two)


1 onion

1 bell pepper

3 carrots

1 bag broccoli florets

1 bag of spinach

1 bag of cauliflower rice



1 lb ground meat

1 package bacon (no added sugar for Whole30 approved)

10 eggs


Staples you’ll need:

Cooking fat



1.5 tsp garlic powder

1 tsp paprika

½ tsp cumin

½ tsp chili powder

⅛ tsp cayenne

1 tsp salt

Hot sauce to taste (optional)

1 tsp oregano


Garlic powder, salt, and pepper to taste for quiche and cauliflower rice


  1. Preheat oven to 350.

  2. Spray pan you are using for the quiche (you can use a pie pan, spring form pan, baking pan, even muffin tin! Just adjust cooking time accordingly).

  3. BACON: Roughly chop the bacon. Heat a large saute pan and cook bacon on medium high heat. While bacon is cooking, chop half of the onion. Remove bacon from pan onto plate with paper towels. Remove most of the bacon fat.

  4. QUICHE VEGGIES: Cook onion in same saute pan until translucent. Add spinach and cook until just wilted. Season with salt, pepper, and garlic powder. Mix with bacon pieces. Spread mixture on roasting pan.

  5. EGGS: Crack eggs into a separate bowl. Whisk with small amount of water or compliant almond milk, salt, and pepper. Pour over spinach and onion mixture in pan. Put in oven. Set a timer for 20 minutes.(don’t worry if it’s not preheated yet, it will be fine!)

  6. STIR FRY VEGGIES: Chop all veggies into bite-sized pieces.

  7. STIR FRY MEAT: Brown meat in a large saute pan (can use the same one as before) on medium high heat. Season with a little more than half of the seasoning mixture and optional hot sauce to taste. Remove from pan into separate bowl.

  8. STIR FRY VEGGIES: Add in onion, carrots, and bell pepper to same saute pan. Cook covered for about 3 minutes, then add in broccoli. Cook for about 5 more minutes, adding small amounts of water or cooking fat if needed and stirring often. Add in the rest of the seasoning mixture and optional hot sauce.

  9. CAULI RICE: While veggies are cooking, heat another saute pan with small amount of cooking fat. Add in cauliflower rice and cook on medium for about 5 minutes, stirring often. Season with garlic powder, salt, and oregano.

  10. When timer goes off for quiche, check to see if the eggs are set or if it needs more time. 



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55 minutes ago, boyercs said:

Is there a way to save or bookmark threads to view later? This is a great idea. 

Now that you've commented in the thread, if you click on your picture up in the top right corner of the page (or next to any post you've made), it'll take you to a page that lists all the stuff you've posted, and then you can just click on this topic to come back to it.

You can also save this page as a bookmark or favorite in your web browser, just like you would with any other site.

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