I Meal Prepped My Breakfasts and Lunches for the Week in 1 Hour

Ingredients

• 2 cup 2% Milk (2% reduced‑fat milk for pancake batter)
• 1/2 cup Applesauce (Unsweetened applesauce)
• 2.5 cup Cottage Cheese (Low‑fat cottage cheese)
• 1/4 cup Maple Syrup (Pure maple syrup)
• 1 tsp Vanilla Extract (Pure vanilla extract)
• 2.25 cup Liquid Egg Whites (Pasteurized liquid egg whites)
• 6 cup Oat Flour (Ground rolled oats, can be gluten‑free if certified)
• 1/2 cup Non‑Fat Powdered Milk (Dry milk powder)
• 1 tsp Salt (Fine sea salt)
• 4 tsp Baking Powder (Leavening agent)
• 1 tsp Baking Soda (Leavening agent)
• as needed Cooking Spray (Oil‑sprayed parchment for sheet pans)
• 1 bunch Green Onions (Separate whites and greens; whites for cooking, greens for garnish)
• 2 medium Bell Peppers (One green, one red, seeded and diced)
• 1 tbsp Vegetable Oil (For browning beef)
• 2 lb 93% Lean Ground Beef (Extra lean (93% lean) ground beef)
• 2 tbsp Chili Powder (Mild to medium heat)
• 2 tsp Paprika (Sweet paprika)
• 2 tsp Garlic Powder (Dried garlic flavor)
• 2 tsp Cumin (Ground cumin)
• 1 tsp Onion Powder (Dried onion flavor)
• 1 can (420 g) Crushed Tomatoes (Canned crushed tomatoes)
• 2 cup Beef Broth (Low‑sodium beef broth)
• 10 oz Dried Macaroni (Regular or gluten‑free pasta)
• 1 cup 2% Milk (Added at end to prevent curdling)
• 3/4 cup per serving Shredded Cheese (Cheddar or Mexican blend, total 420 g for 5 servings)

Instructions

1. Blend Pancake Liquids

   Place the blender on a kitchen scale, add 2 cups (480 g) 2% milk, 1/2 cup (120 g) applesauce, 2½ cups (600 g) cottage cheese, ¼ cup (60 g) maple syrup, and 1 tsp (4 g) vanilla. Blend until the cottage cheese is completely smooth.

   Time: PT2M

2. Whisk Egg Whites

   In a large mixing bowl, whisk 2¼ cups (540 g) liquid egg whites with a whisk until frothy and volume has increased noticeably.

   Time: PT2M

3. Combine Dry Ingredients

   In a separate bowl, whisk together 6 cups (480 g) oat flour, ½ cup (92 g) non‑fat powdered milk, 1 tsp (6 g) salt, 4 tsp (16 g) baking powder, and 1 tsp (4 g) baking soda until no lumps remain.

   Time: PT2M

4. Fold Wet Mixtures

   Gently pour the blended milk mixture into the frothy egg whites, folding carefully to preserve the air bubbles.

   Time: PT1M

5. Add Dry to Wet

   Gradually whisk the dry ingredient mixture into the wet batter until just combined; avoid over‑mixing.

   Time: PT2M

6. Prepare Sheet Pans

   Line two half‑sheet pans with parchment paper and lightly spray with cooking spray.

   Time: PT2M

7. Divide Batter

   Evenly spread the batter between the two prepared pans, smoothing the top with a spatula.

   Time: PT1M

8. Bake Pancakes

   Place the pans in a pre‑heated oven at 375°F (190°C) and bake for about 20 minutes, or until the tops are golden and a toothpick comes out clean.

   Time: PT20M

   Temperature: 375°F

9. Prep Taco Mac Vegetables

   While the pancakes bake, trim the stems off a bunch of green onions (≈100 g). Separate whites from greens and dice the whites. Dice two medium bell peppers (≈150 g each, one green, one red) to match the onion size.

   Time: PT5M

10. Brown Ground Beef

    Heat a large pot over medium‑high heat, add 1 tbsp (15 g) oil, then add 2 lb (≈907 g) 93% lean ground beef. Season with salt and pepper and cook, breaking up the meat, until browned.

    Time: PT5M

    Temperature: medium‑high

11. Cook Vegetables with Beef

    Add the diced onion whites and bell peppers to the pot. Stir and cook for 3‑5 minutes until softened.

    Time: PT5M

    Temperature: medium

12. Add Spices

    Stir in 2 tbsp (16 g) chili powder, 2 tsp (6 g) paprika, 2 tsp (6 g) garlic powder, 2 tsp (6 g) cumin, and 1 tsp (3 g) onion powder. Cook 1‑2 minutes to bloom the flavors.

    Time: PT2M

    Temperature: medium

13. Add Liquids and Pasta

    Pour in 1 can (420 g) crushed tomatoes, 2 cups (480 g) beef broth, and 10 oz (283 g) dried macaroni. Stir until the pasta is fully submerged.

    Time: PT2M

    Temperature: medium

14. Simmer Pasta

    Bring the mixture to a light boil, then cover the pot with a lid, reduce heat to low, and simmer for 10‑12 minutes, stirring once around the 8‑minute mark. Check pasta for doneness; it should be al dente.

    Time: PT12M

    Temperature: low

15. Finish Sauce with Milk

    Remove the pot from heat and stir in 1 cup (240 g) 2% milk. Taste and adjust seasoning with additional salt and pepper if needed.

    Time: PT2M

16. Portion and Garnish

    Divide the taco mac into five equal containers. Top each serving with ¾ cup (≈84 g) shredded cheese and a sprinkle of the reserved green onion greens.

    Time: PT5M

17. Cool and Store

    Allow both the pancakes and taco mac to cool to room temperature, then cover and refrigerate. Pancakes can be flash‑frozen on a tray before bagging for longer storage.

    Time: PT5M

Nutrition Facts

Calories

674

Protein

54 g

Carbohydrates

70 g

Fat

20 g

Fiber

5 g

Ingredient Substitutions

• Instead of 2% Milk: whole milk, plant‑based milk
• Instead of Applesauce: mashed banana, pumpkin puree
• Instead of Cottage Cheese: Greek yogurt, ricotta cheese
• Instead of Maple Syrup: honey, agave nectar
• Instead of Vanilla Extract: vanilla bean paste
• Instead of Liquid Egg Whites: whole eggs, egg white substitute
• Instead of Oat Flour: all‑purpose flour, almond flour
• Instead of Non‑Fat Powdered Milk: regular milk (reduce other liquids)
• Instead of Baking Powder: baking soda + cream of tartar
• Instead of Cooking Spray: brush with oil
• Instead of Green Onions: chives
• Instead of Bell Peppers: any color peppers
• Instead of Vegetable Oil: canola oil, olive oil
• Instead of 93% Lean Ground Beef: ground turkey, ground chicken
• Instead of Chili Powder: cayenne + paprika
• Instead of Garlic Powder: fresh minced garlic
• Instead of Onion Powder: finely minced fresh onion
• Instead of Crushed Tomatoes: diced tomatoes
• Instead of Beef Broth: vegetable broth, water + bouillon
• Instead of Dried Macaroni: any short pasta
• Instead of 2% Milk: whole milk, plant‑based milk
• Instead of Shredded Cheese: nutritional yeast for dairy‑free

Equipment Needed

• Blender
• Kitchen Scale
• Mixing Bowl
• Whisk
• Sheet Pan
• Parchment Paper
• Cooking Spray
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Large Pot
• Ladle or Wooden Spoon
• Oven Mitts

Critical Steps — Do Not Skip

• Blend Pancake Liquids
• Whisk Egg Whites
• Fold Wet Mixtures
• Bake Pancakes
• Brown Ground Beef
• Simmer Pasta

Chef Tips from the Video

• Line the sheet pans with parchment for effortless removal and minimal sticking
• Use a fine‑mesh sieve to sift oat flour if you prefer a lighter texture
• Season the beef early and let it develop a brown crust for deeper flavor
• Add the milk at the very end to prevent curdling of dairy proteins

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers

Freezer: Pancakes can be flash‑frozen for up to 2 months; taco mac not recommended for freezing

Room temperature: Do not store at room temperature; consume within 2 hours if left out

Make-Ahead Tips

• Flash‑freeze pancake slices on a tray before bagging for quick microwave reheating
• Portion taco mac into individual containers; reheat in microwave 2‑3 minutes, stirring halfway
• Store the green onion greens separately to retain crispness

Frequently Asked Questions