Healthy Meal Prep: 15 Recipes to Kickstart Your Week

Ingredients

• • 1 cup quinoa

• • 1 can chickpeas, drained and rinsed

• • 1 bell pepper, diced

• • 1 cucumber, diced

• • 1/4 red onion, finely chopped

• • 1/4 cup parsley, chopped

• • 1/4 cup olive oil

• • Juice of 1 lemon

• • Salt and pepper to taste

Instructions

1. 1. Cook quinoa according to package instructions and let it cool.

1. 1. In a large bowl, combine quinoa, chickpeas, bell pepper, cucumber, red onion, and parsley.

1. 1. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

1. 1. Pour dressing over the salad and toss to combine. Divide into meal prep containers.

Ingredients

• • 4 chicken breasts

• • 2 large sweet potatoes, diced

• • 2 tablespoons olive oil

• • 1 teaspoon garlic powder

• • 1 teaspoon paprika

• • Salt and pepper to taste

Instructions

1. 1. Preheat the oven to 400°F (200°C).

1. 1. In a bowl, toss sweet potatoes with olive oil, garlic powder, paprika, salt, and pepper.

1. 1. Place chicken breasts on a baking sheet and season with salt and pepper.

1. 1. Add sweet potatoes around the chicken and bake for 25-30 minutes until chicken is cooked through and sweet potatoes are tender.

Ingredients

• • 1 cup brown rice

• • 2 cups mixed vegetables (broccoli, bell peppers, carrots)

• • 2 tablespoons soy sauce

• • 1 tablespoon sesame oil

• • 2 cloves garlic, minced

• • 1 teaspoon ginger, minced

Instructions

1. 1. Cook brown rice according to package instructions.

1. 1. In a pan, heat sesame oil and stir-fry garlic and ginger for 1 minute.

1. 1. Add mixed vegetables and stir-fry for about 5-7 minutes until tender.

1. 1. Stir in soy sauce and serve over brown rice in meal prep containers.

Ingredients

• • 1 cup rolled oats

• • 2 cups almond milk

• • 1 cup mixed berries

• • 2 tablespoons honey or maple syrup

• • 1 tablespoon chia seeds

Instructions

1. 1. In a bowl or jar, combine oats, almond milk, honey, and chia seeds.

1. 1. Mix well and refrigerate overnight.

1. 1. In the morning, add berries on top before serving.

Ingredients

• • 1 pound ground turkey

• • 1 can black beans, rinsed and drained

• • 1 can diced tomatoes

• • 1 onion, diced

• • 2 cloves garlic, minced

• • 2 tablespoons chili powder

• • Salt to taste

Instructions

1. 1. In a pot, sauté onion and garlic until fragrant.

1. 1. Add ground turkey and cook until browned.

1. 1. Stir in diced tomatoes, black beans, chili powder, and salt. Simmer for 20 minutes.

1. 1. Divide into meal prep containers.

Ingredients

• • 4 bell peppers, halved and seeded

• • 2 cups cooked quinoa

• • 1 cup spinach, chopped

• • 1/2 cup feta cheese, crumbled

• • 1 teaspoon oregano

Instructions

1. 1. Preheat your oven to 375°F (190°C).

1. 1. In a bowl, mix quinoa, spinach, feta cheese, and oregano.

1. 1. Stuff the bell pepper halves with the mixture and place on a baking dish.

1. 1. Bake for 25 minutes until peppers are tender.

Ingredients

• • 1 cup lentils, rinsed

• • 1 onion, chopped

• • 2 carrots, diced

• • 2 celery stalks, diced

• • 2 cloves garlic, minced

• • 4 cups vegetable broth

• • 1 teaspoon thyme

• • Salt and pepper to taste

Instructions

1. 1. In a pot, sauté onion, garlic, carrots, and celery until tender.

1. 1. Add lentils, vegetable broth, thyme, salt, and pepper.

1. 1. Bring to a boil, then reduce heat and simmer for 30 minutes. Divide into containers.

Ingredients

• • 2 cups Greek yogurt

• • 1 cup granola

• • 2 cups mixed fruits (strawberries, blueberries, bananas)

• • Honey (optional)

Instructions

1. 1. In meal prep containers, layer Greek yogurt, granola, and mixed fruits.

1. 1. Drizzle honey if desired. Cover and refrigerate.

Ingredients

• • 1 head of cauliflower, grated

• • 1 cup mixed vegetables (peas, carrots, corn)

• • 2 eggs, beaten

• • 2 tablespoons soy sauce

• • 2 green onions, chopped

• • 1 tablespoon sesame oil

Instructions

1. 1. In a pan, heat sesame oil and add cauliflower rice and mixed vegetables. Stir-fry for 3-5 minutes.

1. 1. Add the beaten eggs and scramble until cooked through.

1. 1. Stir in soy sauce and green onions before serving.

Ingredients

• • 4 salmon fillets

• • 1 bunch asparagus, trimmed

• • 2 tablespoons olive oil

• • 1 lemon, sliced

• • Salt and pepper to taste

Instructions

1. 1. Preheat oven to 400°F (200°C).

1. 1. On a baking sheet, arrange salmon and asparagus. Drizzle with olive oil and season with salt and pepper.

1. 1. Top with lemon slices and bake for 15-20 minutes

Ingredients

• • 6 eggs

• • 1/2 cup milk

• • 1 cup spinach, chopped

• • 1/2 cup bell peppers, diced

• • 1/2 cup cheese, shredded

• • Salt and pepper to taste

Instructions

1. 1. Preheat oven to 350°F (175°C) and grease a muffin tin.

1. 1. In a bowl, whisk together eggs and milk. Stir in vegetables and cheese.

1. 1. Pour the mixture into muffin tins and bake for 20 minutes until set.

1. 1. Let cool and store in the fridge.

Ingredients

• • 4 zucchinis, spiralized

• • 1 cup pesto sauce

• • 1 cup cherry tomatoes, halved

• • Parmesan cheese for topping (optional)

Instructions

1. 1. In a pan, sauté zucchini noodles for 2-3 minutes until just tender.

1. 1. Stir in pesto sauce and cherry tomatoes, mixing well.

1. 1. Serve warm, topped with Parmesan cheese if desired.

Ingredients

• • 4 medium sweet potatoes

• • 1 can black beans, rinsed and drained

• • 1 cup corn

• • 1 teaspoon cumin

• • Avocado for topping

Instructions

1. 1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork and bake for 45-60 minutes until tender.

1. 1. In a bowl, mix black beans, corn, and cumin.

1. 1. Once sweet potatoes are done, slice them open and fill with the black bean mixture. Top with avocado before serving.

Ingredients

• • 1/2 cup chia seeds

• • 2 cups almond milk

• • 2 tablespoons honey or maple syrup

• • 1 teaspoon vanilla extract

• • Fresh fruits for topping

Instructions

1. 1. In a bowl, combine chia seeds, almond milk, honey, and vanilla extract. Stir well.

1. 1. Let sit for 10-15 minutes, then stir again to prevent clumping.

1. 1. Refrigerate overnight. Serve with fresh fruits the next day.

Ingredients

• • 2 cups spinach

• • 1 banana

• • 1 cup frozen berries

• • 1 cup Greek yogurt or protein powder

• • Almond milk (to blend)

Instructions

1. 1. In freezer bags, portion out spinach, banana, and berries for individual smoothies.

1. 1. In the morning, blend the contents of a bag with Greek yogurt and almond milk until smooth.