Casserole Recipes - 5 Make-Ahead Healthy Meals!

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Why Casseroles Are Key!
We all have way too much going on. So it can be impossible to stay on track with our diet if we
haven’t planned ahead and don’t have healthy options easily available.
If healthy food isn’t prepped after a long day of work or when you’re busy, chances are you’ll
turn to the quickest, easiest option…Which probably won’t be very helpful toward your health
and fitness goals!
That is why CASSEROLES are such an amazing option!
Not only can you make them for the whole family, but you can even prep for multiple days so
you have leftovers quickly and easily available for those busy days.
If you don’t plan, you’re planning to fail!
So get the most out of your 6-Week Macro Cycling Shred by meal prepping for the week using
casseroles!
In this guide, you’ll find 5 different casserole recipes. They are each different to not only help
you meet the macro breakdowns, but also give you some options and variety.
Try these healthy make-ahead meals so you’re prepped and ready for the week!
Easy Breakfast Casserole
Casseroles - Make-Ahead Healthy
Meals!
Easy Breakfast Casserole (serves 6)
Ingredients
1 teaspoons Garlic Powder
1 teaspoons Salt
10 serving Eggs - Large
2 cups Spinach, Raw/fresh
1/2 cups Diced Onion
24 oz 99/1% Lean Ground Turkey
1 serving Sweet Potato, Large
2 tablespoons Artisana Raw Organic Coconut Oil
Instructions
Preheat oven to 400 degrees. Grease a 9×13 baking dish.
Toss diced sweet potatoes in fat and sprinkle with a little salt if desired. Place sweet potatoes on a
baking sheet and bake for 20-25 minutes, until soft.
While sweet potatoes are cooking, place a large sauté pan over medium heat. Add turkey and yellow
onion. Cook until no pink remains in meat.
Place meat mixture in baking dish, add cooked sweet potatoes and spinach then add eggs along with
salt and garlic powder and mix until well combine.
Place in oven and bake for 25-30 minutes, until eggs are set in the middle. Cut into 6 squares.
***You can also make this in muffin tins if you'd like!
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medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
Meals!
Nutrition Label
Easy Breakfast Casserole

Nutrition Facts
Serving Size 1 Serving (87 g)
Servings Per Recipe 6
Amount Per Serving
Calories 320 Calories from Fat 120
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 325mg 108%
Sodium 500mg 21%
Total Carbohydrates 10g 3%
Dietary Fiber 0g 0%
Sugar 0g
Protein 35g
Vitamin A 0% • Vitamin C 0%
Calcium 4% • Iron 15%
* Percent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on
your calorie needs.
Total Fat Less than 65g
Saturated Fat Less than 20g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
Calories per gram: Carbohydrate 4 • Protein 4 • Fat 9

Mexican Chicken Quinoa
Casserole
Meals!
Mexican Chicken Quinoa Casserole (serves 10)
Ingredients
1 cups Cheddar Cheese, Shredded
1 cups Salsa (trader Joe's Chunky)
1 teaspoons Salt
1 teaspoons Cumin, Ground
3 tablespoons Organic Circle Tomato Paste
1 3/4 cups Simply Organic Canned Black Beans
10 oz Spinach, Raw/fresh
1 cups Corn, Sweet, Frozen
1 pints Bell Pepper, Red, Whole
1 tablespoons Garlic Clove, 1 Fresh
1 cups Diced Onion
2 teaspoons Olive Oil 1 Tbsp
1 cups Organic Chicken Broth, Pacific
1 1/2 cups Water, Drinking Water, Tap
1 cups Quinoa - Uncooked
1 tablespoons Artisana Raw Organic Coconut Oil
2 1/2 pounds Chicken Breast (boneless, Skinless)
Instructions
Prepare chicken: Heat coconut oil in a medium-sized skillet. Cut the chicken breasts into smaller
pieces (doesn’t matter how big because you will shred them later) and add to skillet. Cook, turning
often, until cooked through. Allow to cool and when cool enough to handle, shred the chicken.
Cook quinoa: Pour quinoa into a saucepan and add 1 1/2 cups of water and 1/2 cup chicken broth.
Bring liquid to a boil, then lower heat to a simmer. Cover and cook until soft, about 15 minutes. Fluff
with a fork and let cool.
Preheat oven to 375 degrees. Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil
and sauté onion until softened, about five minutes. Add garlic and sauté for 1 minute. Add the bell
pepper, corn and spinach (can use frozen as well) and combine well. Add tomato paste, cumin and
salt and pepper (to taste) and mix. Then add the shredded chicken, quinoa and black beans. Mix well.
(If this gets too big for your skillet, you can transfer the mixture to a large bowl and add everything in
that).
In a medium saucepan, add the other 1/2 cup chicken broth and salsa. Bring to a boil then reduce
heat and simmer for 5 minutes. Add to chicken mixture and combine well.
Pour mixture into a greased 9×13 baking dish. Sprinkle the cheese over the top. Bake for 20-25
minutes. Divide up for meal prep and you can top with a bit of avocado and salsa if desired!

Meals!
Nutrition Label
Mexican Chicken Quinoa Casserole

Nutrition Facts
Amount Per Serving
% Daily Value*
Total Fat 11g 17%
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 310mg 13%
Dietary Fiber 2g 8%
Sugar 1g
Protein 45g

your calorie needs.
Dietary Fiber 25g

Spaghetti Squash Casserole
Meals!
Spaghetti Squash Veggie Casserole (serves 4)
Ingredients
1 teaspoons Black Pepper, Ground
1 teaspoons Salt
1/2 cups Mozzarella Cheese, Shredded, Reduced Fat
1/2 teaspoons Thyme, Ground
1/2 teaspoons Oregano
14 1/2 oz Tomato, Diced, No Added Salt
3 grams Garlic Clove, 1 Fresh
8 oz Portobello Mushroom, Large Cap
1 cups Diced Onion
1 tablespoons Olive Oil 1 Tbsp
5 cups Spaghetti Squash, Raw
Instructions
**The 5 cups of Spaghetti Squash should be about a medium squash. Also, add parsley to the
ingredients if you want to sprinkle on tops!
Preheat the oven to 400ºF. Spray an 8x8 baking dish with cooking spray and set aside.
Rub the cut side of the squash lightly with olive oil and season with salt and pepper.
Place both halves cut side up and cook in the oven until tender when pierced by a fork, which is
about 50-60 minutes.
Remove from the oven and allow to cool slightly so that you can then scrape the insides of the
squash with a fork to remove the flesh as "noodles." Place in a bowl.
While you’re waiting for the squash to cool, heat olive oil in a large pan over medium heat. Once hot,
add the onions and cook until beginning to soften, about 3-4 minutes.
Then add the mushrooms and cook, stirring frequently, about 5 minutes more. Add the garlic and
season with salt and pepper. Cook about a minute more.
Add the onion mixture to the squash along with the tomatoes, oregano, and thyme. Stir thoroughly
to combine. Transfer the mixture to the prepared baking dish and sprinkle with cheese.
Bake 30 minutes or until cheese is melted and it is hot throughout. Garnish with chopped parsley if
desired.

Meals!
Nutrition Label
Spaghetti Squash Veggie Casserole

Nutrition Facts
Amount Per Serving
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 720mg 30%
Dietary Fiber 2g 8%
Sugar 4g
Protein 7g

your calorie needs.
Dietary Fiber 25g

Loaded Fish and Veggie
Casserole
Meals!
Loaded Fish and Veggie Casserole (serves 4)
Ingredients
1/4 cups Celery Chopped
1/4 cups Diced Onion
4 cups Brussels Sprouts, Organic
1 teaspoons Chili Powder
1 teaspoons Salt
3 potato Potato, Flesh & Skin, Raw
12 oz Cod, Raw
1/4 cups Dijon Mustard (trade Joe's Brand)
1 tablespoons Raw Local Honey
1/4 cups Balsamic Vinegar
1 capsule/tablet Lemon Juiced, 1
1/4 cups Feta Cheese
1 tablespoons Olive Oil 1 Tbsp
Instructions
***The brussel sprouts should be shaved or sliced thinly about 2 cups ones cut down.
Dice your potatoes and preheat your oven to 450 degrees F.
Add olive oil to a pan over medium/high heat and lightly pan fry your potatoes with salt. Cook until
slightly tender but not all the way cooked.
Next, mix the mustard, lemon and honey together. Coat your cod in the mustard sauce then set
aside.
Cut up all of your veggies and combine your veggies and potatoes together. Mix with balsamic
vinegar and the rest of your seasonings.
Place your fish in a casserole dish, add your veggies and potatoes on top along with feta cheese if
desired.
Bake at 450F for 15-17 minutes. Broil the last minute to make Brussel sprouts crispy!

Meals!
Nutrition Label
Loaded Fish and Veggie Casserole

Nutrition Facts
Amount Per Serving
% Daily Value*
Total Fat 8g 12%
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 710mg 30%
Dietary Fiber 3g 12%
Sugar 8g
Protein 25g

your calorie needs.
Dietary Fiber 25g

Enchilada Bake Casserole
Meals!
Enchilada Bake (serves 6)
Ingredients
1 teaspoons Salt
1 tablespoons Oregano
1 teaspoons Cumin, Ground
1 tablespoons Chili Powder
1 cups Tomato Sauce
3 serving Eggs - Large
1 capsule/tablet Jalapeno Pepper
1/2 cups Bell Pepper (red, Green), Raw
1/2 cups Diced Red Onions
1 pounds 96% Extra Lean Ground Beef
4 cups Organic Cauliflower
Instructions
***Salt & pepper to taste (don't be shy with it... there's a lot of cauliflower to season up!)
Shred 4 cups of cauliflower. This will be about a medium head of cauliflower.

Preheat the oven to 400ºF.
Combine the tomato sauce, chili powder, cumin, garlic, and oregano in a small bowl until smooth~
this is your enchilada sauce.
Saute the ground meat & onion in a large pan until the meat is no longer pink. Stir the bell pepper,
jalapeño, and "enchilada sauce" into the pan until combined.
Drizzle a 9 x 13" baking dish with coconut oil, or a cooking fat of your choice, to avoid sticking.
Fill the bottom of your dish with the shredded cauliflower, then top with the meat and veggie mixture.
Crack the three eggs into the casserole, and stir them in until the eggs are no longer visible.
Once stirred, bake for 45 minutes to 1 hour- or until browned around the edges.
Let it cool for a few minutes, slice into squares. You can also make these in muffin tins if you want
them pre-portioned!

Meals!
Nutrition Label
Enchilada Bake
Nutrition Facts
Amount Per Serving
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 100mg 33%
Sodium 690mg 29%
Dietary Fiber 5g 20%
Sugar 6g
Protein 26g

your calorie needs.
Dietary Fiber 25g


Casserole Recipes - 5 Make-Ahead Healthy Meals!

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Disclaimer and Copyright

That is why CASSEROLES are such an amazing option!

If you don’t plan, you’re planning to fail!

Easy Breakfast Casserole (serves 6)

***You can also make this in muﬃn tins if you'd like!

Powered by Evolution Nutrition © 2016. All Rights Reserved.

Easy Breakfast Casserole

Servings Per Recipe 6

Amount Per Serving

Calories 320 Calories from Fat 120

Total Fat 13g 20%

Saturated Fat 3g 15%

Cholesterol 325mg 108%

Sodium 500mg 21%

Total Carbohydrates 10g 3%

Calcium 4% • Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Total Fat Less than 65g

Saturated Fat Less than 20g

Cholesterol Less than 300mg

Sodium Less than 2,400mg

Total Carbohydrate 300g

Dietary Fiber 25g

Calories per gram: Carbohydrate 4 • Protein 4 • Fat 9

Powered by Evolution Nutrition © 2016. All Rights Reserved.

Mexican Chicken Quinoa Casserole (serves 10)

Powered by Evolution Nutrition © 2016. All Rights Reserved.

Mexican Chicken Quinoa Casserole

Servings Per Recipe 10

Amount Per Serving

Calories 390 Calories from Fat 100

Total Fat 11g 17%

Saturated Fat 3g 15%

Sodium 310mg 13%

Total Carbohydrates 27g 9%

* Percent Daily Values are based on a 2,000 calorie diet.

Total Fat Less than 65g

Saturated Fat Less than 20g

Cholesterol Less than 300mg

Sodium Less than 2,400mg

Total Carbohydrate 300g

Dietary Fiber 25g

Calories per gram: Carbohydrate 4 • Protein 4 • Fat 9

Powered by Evolution Nutrition © 2016. All Rights Reserved.

Spaghetti Squash Veggie Casserole (serves 4)

Powered by Evolution Nutrition © 2016. All Rights Reserved.

Spaghetti Squash Veggie Casserole

Servings Per Recipe 4

Amount Per Serving

Calories 170 Calories from Fat 60

Total Fat 7g 11%

Sodium 720mg 30%

Total Carbohydrates 20g 7%

Vitamin A 40% • Vitamin C 20%

Calcium 15% • Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Total Fat Less than 65g

Saturated Fat Less than 20g

Cholesterol Less than 300mg

Sodium Less than 2,400mg

Total Carbohydrate 300g

Dietary Fiber 25g

Calories per gram: Carbohydrate 4 • Protein 4 • Fat 9

Powered by Evolution Nutrition © 2016. All Rights Reserved.