5 Meal Prep Bowls In Less Than 1 Hour

Ingredients

• 4 pieces Potatoes (medium, diced to uniform size)
• 1 piece Bell Pepper (any color, sliced then diced)
• 1 piece Brown Onion (peeled and diced)
• 2 pieces Red Onion (one for veg mix, one for pico de gallo, diced)
• 2.5 grams Onion Powder
• 2.5 grams Garlic Powder
• 2.5 grams Smoked Paprika
• 1 gram Dried Oregano
• to taste Sea Salt Flakes
• 1 tsp Cracked Black Pepper (about 30 cracks)
• 5 large pieces Tomatoes (diced for pico de gallo)
• 10 grams Cilantro (roughly chopped)
• 1 piece Jalapeno (seeded if less heat desired, diced)
• 1 piece Lime (juiced)
• 180 grams Sharp Cheddar Cheese (grated)
• 10 large Eggs (whole)
• 50 ml Whole Milk
• 16 pieces Beef Sausages (approx. 600 g total)
• 30 ml Olive Oil (for pan cooking)
• to taste Sriracha Mayo (optional garnish)

Instructions

1. Prep Potatoes, Pepper and Onions

   Slice potatoes into halves or thirds, then into strips, rotate 90°, and dice to uniform medium pieces. Slice bell pepper into strips, rotate, and dice similarly. Peel and dice the brown/yellow onion and one red onion into large pieces.

   Time: PT10M

2. Season the Mixed Vegetables

   Place all diced vegetables in a large mixing bowl. Add onion powder, garlic powder, smoked paprika, dried oregano, sea salt flakes, and cracked black pepper. Toss with clean hands or a spoon until evenly coated.

   Time: PT5M

3. Roast the Vegetables

   Spread seasoned vegetables in a single layer on a parchment‑lined baking tray. Roast in a pre‑heated oven at 200°C (390°F) for 30 minutes, stirring once halfway through.

   Time: PT30M

   Temperature: 200°C

4. Make Pico de Gallo (Optional)

   Dice the five tomatoes into small pieces. Thinly slice the second red onion, then dice. Rough‑chop cilantro, dice jalapeno (remove seeds for less heat), and squeeze lime juice over the mixture. Season with sea salt and cracked black pepper, then toss gently.

   Time: PT10M

5. Grate Cheddar Cheese

   Using the large side of a box grater, grate the sharp cheddar cheese into a bowl.

   Time: PT2M

6. Whisk Eggs and Milk

   In a large mixing bowl, combine 10 whole eggs with 50 ml whole milk. Whisk until smooth and slightly frothy.

   Time: PT2M

7. Cook the Sausages

   Heat 30 ml olive oil in a large skillet over medium‑high heat. Add the 16 beef sausages, spacing them apart. Cook, turning every minute, for 6‑7 minutes until golden brown and cooked through.

   Time: PT7M

8. Scramble the Eggs

   Reduce heat to medium‑high, add the egg‑milk mixture to the same skillet. Stir constantly with a spatula, scraping the sides, for about 2 minutes until soft curds form. Remove from heat while still slightly runny.

   Time: PT2M

9. Assemble the Meal‑Prep Bowls

   Divide the roasted vegetables, cooked sausages, grated cheddar, pico de gallo, and scrambled eggs among five containers. Optional: top with extra cilantro and a drizzle of sriracha mayo.

   Time: PT5M

10. Cool and Store

    Allow the assembled bowls to cool for 10‑15 minutes, then seal with lids. Store in the refrigerator up to 5 days or freeze for up to 4 months.

    Time: PT15M

Nutrition Facts

Calories

560

Protein

30 g

Carbohydrates

45 g

Fat

25 g

Fiber

5 g