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Writer's pictureFrancesca Nardelli

Air Fried Eggplant “Parm” : Meal Prep

I started a meal prep company a few years back wanting to help people eat healthier, and to help them better understand portions. Every body is different, and we all require different calories, different macros, etc..


It took me a long time to make custom meals for people to meet their needs, but it's what some people need in order to hit their goals. Meal planning, and portion controlling can be time consuming and does require a lot of planning, but if your goals are more than just eating healthier, then it might be for you!


I use MyFitnessPal to calculate how many grams of protein are in my meals, and that number is really all I focus on so that I can ensure I hit my daily protein goal.


I will share the nutritional value for this meal, but if you need more calories, or more of anything to fill you, then that is fine too! This is what my portions look like:



Total calories: 590

Fat: 27 g.

Carbs: 75 g.

Protein: 23 g.






1 cup string beans

100 g baked eggplant

3 oz. Banza

1/2 cup spicy marinara sauce







Let's get to prepping!


1. I start by preparing the eggplant.


I sliced the eggplant into 1/2 in thick slices, salted them on both sides and let them sit in the salt for about 30 minutes.



2. While the eggplant sits, I then cook the pasta. I used Banza which is great tasting and texture! It's made from chickpeas and high in protein. The entire box was good for about 3-4 meals!


3. Once the eggplants have sat for 30 minutes, rinse them, and then pat them dry.


Drizzle them with olive oil, and preheat your air fryer to 400. They will go in the air fryer at 400 for 8 minutes each side for a total of 16 minutes cooking time.


4. After your eggplant is at a perfect crisp, add a layer of tomato sauce (I used Monte Bene Spicy Marinara--saves so much time and tastes AMAZING!) and topped with a vegan mozzarella cheese. I never ate too much cheese before I became plant based, so trying vegan cheeses isn't really something I'm interested in. It worked fine for this recipe, but in the future I will most likely not be using any type of 'cheese'!


5. I then toss this back in the air fryer for another 3-4 minutes until the 'cheese' melts!


6. Prepare your side!


I bought a bag of microwave string beans, and added them plain to my meal. You can season with salt, olive oil, pepper and garlic for extra flavor but I really like mine plain! The entire bag was good for 3-4 meals!


7. If meal prepping, then divvy up everything according to your desired portions. Again, I like to measure just to know how much I am eating, you certainly don't need to measure!





Meal prepping saves me money, and I always always look forward to my meals!


This will be good for about 3 days in the fridge and tastes great heated up. The air fryer gives the eggplant an amazing crisp which maintains well even sitting in the fridge and then being microwaved!


Hope you love this meal!




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