This is great to meal prep and use all week!


What You Need:


1-2 packs of your favorite Chicken Sausage/Sausage (I’m using Bilinski’s because it is so low in fat and high in protein), cut into about 1/2 inch slices

1 carton of Cherry Tomatoes

1 carton of Mushrooms, sliced

1 Zucchini, halved then cut into thick slices

1 Yellow Squash, halved then cut into thick slices

Olive Oil Cooking Spray

Salt & Pepper

Crushed Red Pepper Flakes (optional)

*You can change these amounts for how many people you are feeding or how many meals you want to make during the week. You can also sub out different vegetables for your favorites, or what you have on hand.


Preheat your oven to 400 degrees. On a large baking sheet (lined with foil or parchment paper for easy clean up) spray olive oil cooking spray. Lay out each of your ingredients on the pan, but keep them separated, so you can track the macros easier later (example: you can track 1/2 cup of zucchini, 1/2 cup tomatoes, etc. without having everything mixed together on the baking sheet).

Once you have everything on your baking dish give everything a spray with your olive oil cooking spray and season with s&p and crushed red pepper flakes.

Bake for 25 – 30 minutes or until your veggies are tender.


Now what are we going to do with this?!

  1. Eat as is!
  2. Need more carbs? Serve over rice.
  3. Need more carbs? Serve over Banza noodles with marinara sauce.
  4. Need a lot more carbs? Serve over regular pasta noodles.
  5. Need more fat? Throw in to a pan with scrambled eggs.
  6. Need more fat?  Top with Avocado.
  7. Need more fat? Top with parmesan cheese.

Tomato Sauce & Banza Shells

Tomato Sauce & Banza Shells

Egg Scramble

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