Healthy meal prep ideas

If you’re looking for ways to save time, money and eat healthier, meal prepping is a great option. By preparing your meals ahead of time, you can avoid the temptation of ordering takeout or grabbing unhealthy snacks. You can also enjoy a variety of dishes throughout the week, without spending hours in the kitchen every day.

Meal prepping can be as simple or as elaborate as you want. You can make a big batch of soup or salad, cook some grains or protein, chop some veggies or fruits, or assemble some sandwiches or wraps. The key is to choose recipes that are easy, tasty and nutritious, and that can be stored and reheated well.

To help you get started, here are some healthy meal prep ideas for breakfast, lunch and dinner. You can mix and match them according to your preferences and dietary needs.

Breakfast

- Make-ahead smoothie packs: Freeze your favorite fruits, greens and nuts in ziplock bags, and store them in the freezer. When you’re ready to make a smoothie, just add some liquid (such as milk, yogurt or water) and blend.

- Overnight oats: Combine oats, milk, yogurt, chia seeds and your choice of sweetener and toppings (such as berries, banana, peanut butter or chocolate chips) in a mason jar or container. Refrigerate overnight and enjoy in the morning.

- Egg muffins: Whisk some eggs with cheese, spinach, ham, mushrooms or any other fillings you like. Pour the mixture into a muffin tin and bake until set. Store in an airtight container in the refrigerator or freezer, and reheat in the microwave when you want to eat them.

Lunch

- Pasta salad: Cook some whole wheat pasta and toss it with your favorite dressing (such as pesto, vinaigrette or mayo) and veggies (such as cherry tomatoes, cucumber, olives or broccoli). Add some protein (such as chicken, tuna or beans) if you like. Store in an airtight container in the refrigerator for up to 4 days.

- Rice bowl: Cook some brown rice and divide it into containers. Top each one with a different combination of ingredients (such as roasted veggies, grilled chicken, hummus, avocado or cheese). Drizzle some sauce (such as teriyaki, salsa or tahini) over each bowl before eating.

- Soup: Make a big pot of soup with your favorite vegetables, beans, lentils or meat. Season it with herbs and spices to your liking. Portion it into containers and freeze for up to 3 months. Thaw and reheat on the stove or in the microwave when you’re ready to eat.

Dinner

- Quinoa salad: Cook some quinoa and fluff it with a fork. Add some chopped parsley, mint, lemon juice, olive oil, salt and pepper. Mix well and transfer to a large bowl. Add some chopped cucumber, tomato, onion and feta cheese. Toss gently and serve cold or at room temperature.

- Chicken and veggie sheet pan: Cut some chicken breasts into bite-sized pieces and season with salt, pepper, garlic powder and paprika. Cut some potatoes, carrots, zucchini and onion into similar-sized pieces and toss with olive oil, salt, pepper and rosemary. Arrange everything on a baking sheet in a single layer. Bake in a preheated oven at 200°C/180°C fan/gas 6 for 25 minutes or until the chicken is cooked through and the veggies are tender.

- Veggie burgers: Mash some cooked black beans with a fork in a large bowl. Add some bread crumbs, egg, cumin, salt and pepper. Mix well and shape into patties. Refrigerate for 30 minutes to firm up. Cook in a skillet over medium-high heat for about 4 minutes per side or until browned. Serve on whole wheat buns with lettuce, tomato, onion and your favorite sauce.

Summary :

This blog article provides some healthy meal prep ideas for breakfast, lunch and dinner that are easy, tasty and nutritious.

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