Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
Filter by Categories
Recipes
Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
Filter by Categories
Recipes

RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Microwave Mug Meal Prep

3 microwave mug meal prep recipes for thr week.

This recipe is , , , , with main ingredient
mug-meal-prep

Microwave Mug Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Servings: 3 meals each
Author: Bobby Parrish
Print

Ingredients

For the denver omelet:

  • 6 eggs
  • 6 tablespoons whole or skim milk
  • 3 tablespoons of sliced ham diced
  • 3 tablespoons low fat cheddar cheese grated/shredded
  • 3 teaspoons fresh chives sliced
  • 3 tablespoons red bell peppers finely diced
  • Kosher salt
  • Freshly cracked black pepper

For the fried rice:

  • 3 cups of microwavable brown rice
  • 3 tablespoons red bell peppers finely diced
  • 3 tablespoons green onions sliced
  • 3 tablespoon frozen peas
  • 3 tablespoons carrots finely diced
  • 3 eggs
  • 6 teaspoons low sodium soy sauce
  • 3 teaspoons sriracha or hot sauce
  • 1.5 teaspoons freshly grated ginger
  • 1.5 teaspoons toasted sesame oil
  • Kosher salt
  • Freshly cracked black pepper

For the brownie:

  • 9 tablespoons all-purpose flour
  • 9 tablespoons light brown sugar
  • 9 tablespoons cocoa powder
  • 6 tablespoons coconut oil
  • 9 tablespoons whole or skim milk
  • 1.5 teaspoons instant espresso powder optional
  • 3 teaspoons walnuts chopped & toasted(optional)
  • 1.5 teaspoons vanilla extract
  • Kosher salt

Instructions

  1. Cook’s Notes: The ingredients above make 3 servings of each dish, but I only cook one mug of food in the microwave at one time, otherwise the cooking times will vary from what I have below.
  2. I only prepped only meals for 3 days because cooked eggs can’t last in the fridge past 3 days. You could cook more and freeze them, but the recipes are so quick and easy, just make a fresh batch when you run out.
  3. For the denver omelet, grab a coffee mug or 6-8 ounce mason jar and add 2 eggs, 2 tablespoons of milk, 1 tablespoon of ham, 1 tablespoon of cheese, 1 teaspoon of chives, 1 tablespoon red peppers, ¼ teaspoon salt, and a couple cracks of black pepper. Use a fork to beat the egg mixture very well for 20-30 seconds. The more air you beat in, the more silky your omelet will be. Place the mug in the microwave and cook on high for 45 seconds. Carefully remove the mug using an oven mitt and use the same fork to beat the eggs thoroughly for 20 seconds. Place the mug back in the microwave for 1 minute. The eggs will rise very high during cooking, that is normal. After one minute, use an oven mitt to remove the mug and check if it is done. If it looks pretty wet on top, it needs another 20-30 seconds, but a little moisture is perfectly normal. Cook the remaining 2 mugs, one at a time. Enjoy right away or keep in the fridge for up to 3 days.
  4. For the fried rice, grab a large coffee mug or 8 ounce mason jar and add 1 cup of microwavable brown rice, 1 tablespoon of red peppers, 1 tablespoon of green onions, 1 tablespoon of frozen peas(no need to thaw), 1 tablespoon carrots, , ¼ teaspoon salt, and a couple cracks of black pepper. Mix well using a spoon and cover the mug tightly with plastic wrap. Poke a few holes in the plastic wrap and microwave on high for 1 minutes so the veggies can cook. Carefully remove the mug from the microwave and peel back the plastic wrap, being careful not to burn yourself on the hot steam. In a small bowl, add one egg, 2 teaspoon soy sauce, 1 teaspoon sriracha/hot sauce, ½ teaspoon ginger, and ½ teaspoon sesame oil. Whisk well and pour the egg mixture into the mug with the rice and mix well. Place the plastic wrap back over the mug and cook in the microwave for 1.5 minutes. Carefully remove the plastic wrap and mix everything up using a fork. Make the other two mugs, one at a time. Enjoy right away or keep in the fridge for up to 3 days.
  5. For the brownie, grab a coffee mug or 4-6 ounce mason jar and add 3 tablespoons of flour, 3 tablespoons brown sugar, 3 tablespoons cocoa powder, 2 tablespoons coconut oil, 3 tablespoons milk, ½ teaspoon espresso powder, 1 teaspoon walnuts, ½ teaspoon vanilla extract, and a small pinch of salt. Mix everything very well, scraping down the sides of the mug, and microwave on high for 2 minutes. If the brownie looks wet on top, microwave another 20-30 seconds. Make the other two mugs, one at a time. Enjoy right away or keep in the fridge for up to 3 days.

Recipe Notes

Macros per individual mug omelet:
193 calories per mug omelet
13 grams of fat per mug omelet
18 grams of protein per mug omelet
2 grams of carbs per mug omelet

Macros per individual mug fried rice:
271 calories per mug fried rice
9 grams of fat per mug fried rice
13 grams of protein per mug fried rice
45 grams of carbs per mug fried rice
4 grams of fiber per mug fried rice

Macros per individual mug brownie:
530 calories per mug brownie
35 grams of fat per mug brownie
12.5 grams of protein per mug brownie
56 grams of carbs per mug brownie
6.5 grams of fiber per mug brownie

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top
Share via