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Letisha Schaefer

A proud wife, pet mom and soon to be HUMAN mom currently residing in Milwaukee, WI. Teacher of Middle Schoolers by day..superhero by night.

Meal Prep // Recipes and Tips

My husband and I were talking a few years back about eating and how some people miraculously “forget” to eat. He thought that was sheer nonsense! How can someone forget to EAT? While I thought of how easy it is to forget many things.

With the hustle and bustle of the day, many things can be forgotten.

Sometimes, for many, eating falls into the category of “forgotten” during the week. However, if you find yourself extremely busy, there are ways that you can keep up with the craziness of your busy day AND still have time to eat! Find out how, with meal prep!

Prepping your meals has a ton of benefits! Take a moment to read what those are:

1. You will save yourself a ton of money!

I know, we all know that money doesn't grow on trees...but it SERIOUSLY DOES NOT GROW ON TREES! Meal prep allows you the chance to ensure you are not eating out during the day, spending extra money of meals you already have!

2. It cuts down on giving in to cravings!

I know, we all have cravings. I love snacks and treats just like the next person and it still takes me a ton of discipline to make sure I am staying on the straight and narrow when it comes to my eating habits! If I already have all my meals and snacks with me for the day, that becomes the first thing I pull out when I am having a craving. Generally my cravings are satisfied by other food and I'm good to continue my day!

3. It saves time!

While it may take a bit of time on a Saturday or Sunday to prep your meals, nothing beats the feeling of being able to wake up and already know what you're going to eat. It takes the trouble out of "guessing" and allows you to quickly and efficiently get started with your day!

4. You will learn what it means to control your portions.

When you prep your food and put it away, you are adding to each container one serving of what you need. No more will you go back for seconds (because those are for tomorrow)! You body will learn to adjust and be satisfied with the food it is given.

5. It makes grocery shopping more efficient!

No more will you spend excess money just because you're not sure if you will need something! Taking the time to plan out what you'll have during the week allows you to take the fuss out of grocery shopping. You can now take the extra time to look at prices & ingredients, instead of pulling off the first thing from the shelves because you're in a hurry! When you know what you need, you can put in the extra time to get what you want.

6. You get a little YOU time to catch up on the things you need to!

I am an extremely busy bee! Meal prep allows me to not spend so much time worrying about what I will eat, and more time catching up on other things; (i.e. working out in the morning, graduate school work, teacher stuff like grading). Even use this time to just catch up on some zzz's! You deserve it!

Meal prep is one of my favorite things to do! It allows me to spend the time portioning out my meals for the week in an effort to make my life easier DURING the week! And as a teacher, easier is always better.

Try these simple meal prep ideas so that you, too, can have a simple week of healthy and delicious eating!

Egg Muffin Bake


12 large eggs

¼ cup of mozzarella cheese

¼ cup of cheddar cheese

⅓ cup of milk

1 tsp of salt

1 tsp of pepper

Red pepper flakes**

1 tbsp of basil

1 tbsp of oregano

Veggies of your choice: I use: 1 cup of chopped spinach

¼ cup of yellow onion (diced)

¼ cup of green peppers

1 tomato, chopped

How to:

  1. Preheat oven to 425 and spray a muffin tin with non-stick oil.

  2. In a large bowl crack eggs and whisk until peaks begin to form.

  3. Add in milk and continue to whisk until evenly distributed. Add in all seasoning and continue to stir.

  4. Add in veggies (of your choosing) and mix well.

  5. In a two 12 muffin tins (so 24 total) , fill up tins until they are ¾ of the way full.

  6. Bake for ~25 minutes.

  7. Take out and allow to cool.

  8. Place in an airtight container, in the fridge, for the week’s breakfast!

Serving = 2 egg muffins

I love to pair this recipe with a muffin, waffles or even an English muffin. Pair with your all time favorite grain to have the energy for the day that you need!

Chicken Sausage Bowls

Meal Prep Need:

6-7 Chicken Sausages

6 bell peppers, chopped

3 cups of brown rice, cooked

6 cups of broccoli


Need for each bowl:

½ cup of quinoa or brown rice

1 chicken sausage

½ cup of mixed bell peppers

1 cup of broccoli

1 tbsp of hummus

Everything CAN and SHOULD be cooked in the oven at the same time!

How to:

Chicken Sausage

  1. Add to oven safe pan.

  2. Preheat oven to 350.

  3. Cook for ~10 minutes

  4. Slice and add to bowls.

Quinoa or brown rice :

Cook ~ 3 cups according to package.


  1. Cut broccoli off the stem.

  2. Preheat oven to 350

  3. Add broccoli to an oven safe dish with 1 tbsp of olive oil, salt and pepper

  4. Cook for 12 minutes.

Mixed Bell Peppers:

  1. Cut 1 red, 1 green and 1 yellow bell pepper into slices.

  2. In an oven safe dish, add peppers, 1 tbsp of avocado oil and salt.

  3. Preheat oven to 350.

  4. Cook Peppers for ~ 15 minutes.

Add the correct amount of each ingredient to your meal prep bowls!

And who doesn’t like a dessert every once in awhile?! Prep these amazing treats for something quick to eat during the week that’ll satisfy your cravings without all the added nonsense! ♥️

Maple Cinnamon Donuts

  • 1 1/2 cups of white whole wheat flour

  • 1 1/2 teaspoons baking powder

  • 1 teaspoon salt

  • 1 teaspoon cinnamon

  • 1/4 teaspoon nutmeg

  • 1/4 cup of pure maple syrup

  • 1/4 cup almond milk

  • 2 tbsp of Buttermilk powder

  • 1 teaspoon vanilla

  • 6 tbsp of vegan butter

  • 1/3 cup light brown sugar

  • 1/3 cup of coconut sugar

  • 2 large eggs

  1. Preheat the oven to 350 degrees F. Spray donuts pan with nonstick spray!

  2. In a large mixing bowl, combine the flour, baking powder, salt, cinnamon, nutmeg, and buttermilk powder. Whisk for 30 seconds to distribute.

  3. In a liquid measure cup, combine the maple, almond milk and vanilla.

  4. In the bowl of a stand mixer fitted with the paddle attachment, combine the butter, brown sugar and coconut sugar.

  5. Mix on low-medium for about 1 minus. Scrape down the bottom and sides of the bowl. Add the egg, continue mixing well.

  6. Transfer the batter to a large ziploc bag with a corner snipped off, and pipe into donuts pan. Be sure to not fill up to high!With the mixer on low, add one-third of the flour mixture and then half of the maple mixture. Continue alternating between the two until the batter is combined.

  7. Bake until the cake springs back when gently touched, 12 to 15 minutes

  8. Turn the donuts out onto a cooling rack; immediately brush with melted butter and a small amount of maple syrup.

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