Batch Cooking Bliss: Your 3-Recipe Meal Prep, Grab-and-Go Breakfasts, Healthy Snacks, and Guilt-Free Desserts
Hello Kitchen Confidence Family—Chef Robbie here!
Welcome to Volume 4 of Kitchen Confidence. As always, I’m dedicated to making your life easier, tastier, and healthier with three new batch-friendly recipes, fresh grab-and-go breakfast ideas, smarter snack options, and a single prep plan so you can sail through the week stress-free. Plus, I’ve added sweet-yet-healthy dessert tips to satisfy those sugar cravings—without the guilt. Let’s dive right in!
3 Batch-Friendly Recipes (Each Makes ~4 Servings)
1. Herbed Turkey Meatballs with Quinoa Pilaf
Flavor: Juicy, aromatic meatballs paired with a fluffy, veggie-packed quinoa pilaf.
Main Ingredients
- Meatballs
- 1.5 lbs ground turkey
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 egg (for binding)
- ¼ cup breadcrumbs (whole wheat if possible)
- Salt & pepper to taste
- Quinoa Pilaf
- 1 cup quinoa, rinsed
- 2 cups chicken or vegetable broth
- 1 small onion, finely chopped
- 1 cup mixed vegetables (e.g., peas & carrots)
- 1 Tbsp olive oil
Directions
1. Prep & Roll Meatballs: In a large bowl, combine ground turkey, garlic, oregano, thyme, egg, breadcrumbs, salt, and pepper. Mix gently. Form into golf-ball-sized meatballs.
2. Bake Meatballs: Preheat oven to 400°F (200°C). Place meatballs on a parchment-lined baking sheet. Bake for ~15–20 minutes or until internal temperature reaches 165°F (74°C).
3. Cook Quinoa Pilaf: While meatballs bake, sauté onion in olive oil over medium heat. Add quinoa and stir for 1 minute. Pour in broth, stir in mixed veggies, bring to a boil, then reduce heat to low. Cover and simmer ~15 minutes until liquid is absorbed. Fluff with a fork.
4. Serve: Pair 3–4 meatballs with a scoop of quinoa. Store extras in airtight containers for up to 4 days.
Chef Robbie’s Pro Tip: Double this recipe and freeze half of the meatballs (uncooked). You’ll have a quick protein option for future meals—just thaw and bake!
2. Southwest Lentil & Veggie Skillet
Flavor: Bold chili spices, wholesome lentils, and colorful veggies in a one-pan wonder.
Main Ingredients
- 1 cup dry lentils (green or brown), rinsed (or 2 cans cooked lentils, drained)
- 1 can (14–15 oz) diced tomatoes (fire-roasted preferred)
- 2 cups vegetable or chicken broth
- 1 cup chopped bell peppers (any color)
- 1 cup chopped zucchini
- 1 small onion, chopped
- 1 Tbsp chili powder
- 1 tsp cumin
- Salt & pepper to taste
Directions
1. Sauté Onions & Veggies: In a large skillet over medium heat, warm 1 Tbsp oil. Add onion, bell peppers, and zucchini. Cook until slightly softened (~5 minutes).
2. Add Lentils & Spices: Stir in lentils (if using dry), chili powder, cumin, salt, and pepper. Toast spices for about 1 minute.
3. Simmer: Add diced tomatoes and broth. Cover and simmer ~20–25 minutes (or until lentils are tender). If using canned lentils, reduce simmer time to ~10 minutes.
4. Adjust Seasoning: Taste and add more salt, chili powder, or cumin as desired.
Chef Robbie’s Pro Tip: Top with a sprinkle of shredded cheese or sliced avocado for extra creaminess. This dish also works as a filling in whole-grain tortillas for next-day tacos!
3. Baked Mediterranean Shrimp with Feta & Olives
Flavor: Succulent shrimp in a tangy, tomato-based sauce brimming with Greek-inspired flavors.
Main Ingredients
- 1.5–2 lbs shrimp, peeled & deveined (tail on or off)
- 1 can (14–15 oz) diced tomatoes (preferably with basil & oregano)
- 1 cup chopped spinach (fresh or frozen & thawed)
- ½ cup crumbled feta cheese
- ¼ cup sliced Kalamata olives
- 2 cloves garlic, minced
- 1 tsp dried oregano
- Salt & pepper to taste
Directions
1. Sauté Garlic & Spinach: Preheat oven to 375°F (190°C). In an oven-safe skillet, warm 1 Tbsp olive oil over medium heat. Add garlic and spinach; cook until spinach wilts.
2. Add Tomatoes & Seasoning: Pour in diced tomatoes, oregano, salt, and pepper. Simmer for ~5 minutes.
3. Layer Shrimp & Bake: Stir in shrimp and olives. Top with crumbled feta. Transfer the skillet to the oven. Bake for ~10–12 minutes or until shrimp are pink and opaque.
4. Serve: Enjoy with whole-grain bread or brown rice. Store leftovers in an airtight container for up to 3 days (seafood is best eaten sooner rather than later).
Chef Robbie’s Pro Tip: If you don’t have an oven-safe skillet, transfer the mixture to a baking dish after simmering on the stove.
Grab-and-Go Breakfast Ideas
1. DIY Yogurt Parfait
- Base: Plain Greek yogurt
- Flavor: Stir in 1 tsp of your favorite jam, honey, or puréed fresh fruit to sweeten naturally
- Crunch: Sprinkle granola, nuts, or seeds on top
- Storage: Prep in mason jars for a quick breakfast on busy mornings
2. Egg & Veggie Muffins
- Method: Whisk eggs with diced veggies (spinach, bell peppers, onions), pour into a greased muffin tin, and bake at 350°F (175°C) for ~15 minutes.
- Tip: Store in the fridge for up to 4 days or freeze for up to a month. Reheat in the microwave for a protein-packed breakfast.
3. Overnight Oats
- Mix: ½ cup oats, ½ cup milk (dairy or non-dairy), 1 Tbsp chia seeds, and a drizzle of maple syrup. Stir in a container or jar.
- Refrigerate: Let it sit overnight. In the morning, top with fruit, nuts, or a spoonful of your favorite jam.
Chef Robbie’s Pro Tip: Flavor your own yogurt using mashed berries or a small dollop of jam to avoid the added sugars in store-bought flavored yogurts.
Simple Sweets & Desserts
- Dark Chocolate Avocado Mousse
- Blend ripe avocado with cocoa powder, a splash of milk, and a touch of honey or maple syrup. Chill and top with fresh berries.
- Banana ‘Ice Cream’
- Freeze banana chunks, then blend until smooth. Add a splash of milk or nut butter to make it extra creamy.
- Greek Yogurt Bark
- Spread yogurt on a parchment-lined tray, swirl in jam or honey, top with fresh fruit or nuts, then freeze and break into pieces.
- Baked Apple Crisp Cups
- Toss sliced apples with cinnamon and a small amount of sweetener. Top with a simple oat, coconut oil, and cinnamon crumble. Bake in muffin tins at 350°F (175°C) for ~15–20 minutes.
These treats satisfy the sweet craving while keeping things on the lighter side!
Healthy Premade Snack Ideas
1. Hummus & Veggie Cups
- Carrots, cucumber, celery, and bell peppers with a small portion of hummus.
2. Nut Butter Stuffed Dates
- Pit dates and fill with almond or peanut butter for a quick energy boost.
3. Trail Mix
- Create your own blend of nuts, seeds, dried fruits, and a sprinkling of dark chocolate chips.
Consolidated Grocery List
(Adjust quantities based on your needs and snack frequency.)
Proteins & Dairy
- Ground turkey (1.5 lbs)
- Feta cheese (½ cup crumbled)
- Greek yogurt (plain, large tub)
- Eggs
- Shrimp (1.5–2 lbs, peeled & deveined)
Produce
- Spinach (for shrimp dish & optional for egg muffins)
- Mixed veggies (peas, carrots, onion) for quinoa pilaf
- Onion(s) (1–2)
- Bell peppers (for lentil skillet & snacks)
- Zucchini (1)
- Garlic (1 head)
- Avocado (for mousse, optional)
- Tomatoes (diced or canned)
- Apples & bananas (for desserts, snacks)
- Jam or fresh berries (for yogurt sweetening)
Grains & Dry Goods
- Quinoa (1 cup)
- Lentils (1 cup dry, or 2 cans)
- Oats (for overnight oats, apple crisp topping)
- Breadcrumbs (for meatballs)
- Whole-grain bread or brown rice (to serve with shrimp)
- Granola (for yogurt parfaits)
Pantry Staples & Spices
- Olive oil
- Dried oregano, thyme, chili powder, cumin
- Salt & pepper
- Honey or maple syrup (sweetener)
- Cocoa powder (for mousse)
- Nut butter (for date snacks, banana wraps, etc.)
Extras for Sweets & Desserts
- Dark chocolate chips (for trail mix or yogurt bark)
- Coconut oil (for crisp topping)
- Chia seeds (for overnight oats)
Prep List & Timeline
(Total Time: ~2–3 hours for a full cook/assemble session)
1. Cook Quinoa Pilaf
- Sauté onion, add quinoa & broth, simmer.
2. Make Turkey Meatballs
- Mix ingredients, form meatballs, bake ~15–20 minutes.
3. Prepare Lentil Skillet
- Sauté veggies, add lentils & spices, simmer with tomatoes & broth.
4. Assemble & Bake Shrimp Dish
- Wilt spinach, add tomatoes & garlic, place shrimp in, top with olives & feta, bake.
5. Breakfast Preps
- Whip up overnight oats or yogurt parfaits in jars.
- Bake egg muffins if desired.
6. Desserts & Sweets
- Blend avocado mousse or banana ice cream base (freeze bananas in advance).
- Make yogurt bark (freeze in a sheet pan).
7. Snack Prep
- Portion hummus & cut veggies.
- Stuff dates with nut butter.
- Mix any custom trail mix.
Common Cooking Mistakes to Avoid
1. Overcooking Seafood: Shrimp cooks fast; watch for pinkness and firm flesh.
2. Skipping Egg Binding: Meatballs can fall apart without the egg (or alternative binder like flax egg).
3. Not Adjusting Liquid: Lentils or quinoa may need a bit more or less liquid depending on pot size and stovetop heat.
4. Forgetting to Flavor Yogurt: Plain yogurt is a blank canvas—don’t forget to add your own sweet fruit purée or jam.
One Tip of the Week
“Use Instacart (or any grocery delivery app) to Avoid Impulse Buys.”
By ordering online, you can stick to your list, skip junk food temptations, and save precious time. This also helps you stay within budget and plan out healthier meals—no last-minute snack binges in the checkout aisle! Instacart
Community Corner
- Share Your Meal Prep Wins: Tag me on Instagram or LinkedIn using Chef Robbie Rensel to show off your new creations.
- Got a Question or Tip? Reply to this email or drop a comment on my latest post. Let’s keep growing our kitchen know-how together! or you can email me at Robbie@savorycelebration.com.
Closing Thoughts
With these fresh recipes, simple sweet treats, and smart breakfast ideas, you’re well on your way to a healthy, organized week. Remember, small tweaks—like flavoring your own yogurt or prepping nutritious desserts—make a big difference in the long run. Keep experimenting, stay motivated, and cook with confidence.
Until next time—enjoy your newfound kitchen freedom!
– Chef Robbie
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