Meal prep these stuffed veggies to have delicious hearty mains ready for the week ahead, along with a batch in the freezer, making dinnertime a cinch in the weeks to come


Meal prep is all about working smarter, not harder. It is so much easier to prepare a few meals when you have few ingredients to work with. These two recipes can be whipped up easily using the same protein: ground beef. Bonus: Both of these recipes are freezer-friendly so you can make a big batch and then freeze half so that you have meals good-to-go for the coming weeks.

Ingredients for both recipes:
2 eggplants
4 bell peppers
380 g ground beef
½ cup egg whites
200 g cooked brown rice
62 g quick oats
30 g asiago cheese
24 g Parmesan Cheese
1 cup Zucchini
1 cup chopped white onion
¼ cup plus 5 Tbsp tomato sauce



2 whole eggplants
200 g cooked ground beef
62 g quick oats
1/4 cup egg white
1/2 cup chopped white onion
5 tbsp. tomato sauce
30 g shredded Asiago cheese
24 g shredded parmesan cheese
2 Tbsp chopped parsley
1 Tbps Italian seasoning
Avocado oil spray


1. Preheat oven to 400F. Cut eggplant lengthwise and score the middle of it. Spray with avocado oil and bake in oven, flesh side down, for 30 minutes. Remove from the oven and scoop out the inside of the eggplant and put in a bowl. Keep the skin of the eggplant as you will be stuffing them

2. In the bowl with the eggplant core, mix in beef, oats, onion, egg white, cheese , 2 tablespoons. of tomato sauce, parsley and Italian spices.

3. Stuff the eggplant skins with the mixture. and top with 1 tablespoon of tomato sauce.

4. Bake in oven at 400F for 30 minutes.

2 servings

MACROS per serving
Calories: 632
Carbs: 58 grams
Protein: 49 grams
Fat: 26 grams



4 bell peppers
180 g cooked ground beef
200 g cooked brown rice
1/4 cup egg white
1/2 cup chopped white onion
1/4 cup tomato sauce
24 g shredded parmesan cheese
Italian spices, salt and pepper to taste


1. Preheat oven to 400F.
2. Cut off the tops of the peppers and de-seed.
2. In a bowl, mix beef, rice, onion, egg white, cheeses and half the tomato sauce.
3. Stuff the peppers with the mixture and top with the remaining tomato sauce.
4. Bake covered in oven at 400F for 45 minutes; remove cover and cook for an additional 15 minutes.

2 servings
MACROS per serving
Calories: 537
Carbs: 56 grams
Protein: 44 grams
Fat: 18 grams


By : Sara Frenza

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