One Pan, One Pot Meals [CrossFit Victoria BC]

Aug 27, 2019

One Pan, One Pot Meals [CrossFit Victoria BC]

I know, I know, we all typically meal prep on a Sunday but here is a handful of easy one pot, one pan meals that are easy to prepare.

We have consulted with Mipstick Nutrition on some of her fave recipes. We love working with Yvette because she provides us with some of the key health benefits of the foods we are consuming.


One Pan Paleo Plate


  • 16 oz Chicken Breast
  • Sea Salt & Black Pepper to taste
  • 4 cups Brussels Sprouts washed, trimmed and halved
  • 1 tbsp Extra Virgin Olive Oil plus extra for brushing
  • 2 Sweet Potatoes washed and sliced in half


1. Preheat oven to 375 and line a baking sheet with parchment paper.
2. Brush both sides of the chicken breast with olive oil and season with sea salt, black pepper and any other spices you like. Place on baking sheet.
3. Toss your brussels sprouts in olive oil and season with sea salt and black pepper. Place on the baking sheet with the chicken.
4. Slice your sweet potatoes in half lengthwise and pierce the flesh multiple times with a fork all over to create holes. Brush the flesh of each half with olive oil. Season with sea salt and black pepper. Place these on the baking sheet with the flesh facing up.
5. Place the baking sheet in the oven and bake for 30 minutes or until the chicken breast is cooked through. (Note: Sweet potato may need longer depending on size.)
6. Remove baking sheet from the oven and divide into plates. Enjoy!
Benefits of Sweet Potato: It is high in many nutrients including choline. Choline is required for the neurotransmitter called acetylcholine which has many benefits including sending the signal for muscle contractions. Studies show that choline gets depleted after intense cardio-based exercise, therefore it is essential to nourish your body with choline especially after intense training sessions.

One Pan Steak, Potatoes and Broccoli


  • 4 cups Potatoes mini
  • 1 1/2 cups Cherry Tomatoes
  • 4 cups Broccoli chopped into florets
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Italian Seasoning
  • 1/2 lb Top Sirloin Steak
  • Sea Salt & Black Pepper to taste


1. Preheat oven to 375F.
2. Toss the potatoes, cherry tomatoes and broccoli with the olive oil and sprinkle with Italian seasoning. Spread across the baking sheet and roast for 20 minutes.
3. After 20 minutes, heat a skillet over a medium/high heat. Brown the steak on both sides for 1 to 2 minutes. Remove the steak from the skillet and add to the pan with veggies. Return to oven for an additional 10 minutes, or until steak is cooked to your liking.
4. Remove the pan from the oven, divide into plates and enjoy!
Health Facts: Putting together big, filling, nourishing meals does not need to be difficult! This paleo-friendly meal will keep you full and satisfied for hours. This is an ideal meal for those who are working towards regulating their blood sugar levels because the combination of protein and starchy carbohydrates from the steak and the potatoes slows down the release of glucose from the meal significantly. This meal will also support your fitness and health goals because regulated blood sugar levels decrease sugar cravings, protein helps build and maintain muscle, and vegetables support optimal digestion!

Slow Cooker Beef & Butternut Squash Soup


  • 16 oz Beef stewing, chunks
  • 6 cups Butternut Squash peeled and cubed
  • 4 cups Beef Broth
  • 1/4 tsp Sea Salt to taste


1. Heat a skillet over medium heat. Add the beef and cook for 2-3 minutes, to brown.
2. Add the beef, butternut squash and broth to your slow cooker and cook on low for 8 hours or on high for 4 hours.
3. Season with sea salt to taste. Divide into bowls and enjoy!

Benefits of Bone broth: It is one of the most effective foods when it comes to supporting the intestinal lining. It is rich in minerals and repairing compounds such as collagen. Intestinal health is essential to ensure that the body can adequately digest foods. If the intestinal lining is impaired, the body will be unable to absorb all of the nutrients from food which can in turn lead to nutrient deficiencies. Nutrient deficiencies can lead to many issues that could make achieving your best body ever quite challenging.

Let us know if you try one of these one pan, one pot meals! We would love to see your photos. Don’t forget to check out our previous meal prep blogs.




  1. Thanks for sharing guys! That’s my jam – easy peezy simple and REAL food that makes the body and soul feel great 🙂

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