Meal Prep Magic: 5 Healthy Recipes for the Week

Recipe 1: Quinoa and Black Bean Salad

Ingredients:

• • 1 cup quinoa

• • 2 cups water

• • 1 can black beans, rinsed and drained

• • 1 cup corn (frozen or canned)

• • 1 bell pepper, diced

• • 1/4 cup red onion, diced

• • 1/4 cup cilantro, chopped

• • 2 tablespoons olive oil

• • Juice of 1 lime

• • Salt and pepper to taste

Instructions:

1. 1. Rinse the quinoa under cold water. In a saucepan, combine quinoa and water; bring to a boil.

1. 1. Reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy and water is absorbed.

1. 1. In a large bowl, combine the cooked quinoa, black beans, corn, bell pepper, red onion, and cilantro.

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

1. 1. Pour the dressing over the salad and toss to combine.

1. 1. Store in airtight containers in the fridge for up to 5 days.

Recipe 2: Chicken Stir-Fry with Veggies

Ingredients:

• • 1 lb chicken breast, sliced

• • 2 tablespoons soy sauce

• • 1 cup broccoli florets

• • 1 bell pepper, sliced

• • 1 carrot, sliced

• • 2 cloves garlic, minced

• • 1 inch ginger, minced

• • 2 tablespoons olive oil

• • Cooked brown rice (for serving)

Instructions:

1. 1. In a bowl, marinate the chicken slices in soy sauce for 15 minutes.

1. 1. Heat olive oil in a large skillet over medium heat. Add garlic and ginger, sauté for 1 minute.

1. 1. Add the marinated chicken and cook until no longer pink, about 5-7 minutes.

1. 1. Add broccoli, bell pepper, and carrot. Stir-fry for another 5-7 minutes until veggies are tender.

1. 1. Serve with cooked brown rice, and divide into meal prep containers.

1. 1. Store in the fridge for up to 4 days.

Recipe 3: Sweet Potato and Chickpea Bowl

Ingredients:

• • 2 large sweet potatoes, cubed

• • 1 can chickpeas, rinsed and drained

• • 2 tablespoons olive oil

• • 1 teaspoon paprika

• • Salt and pepper to taste

• • 2 cups spinach

• • 1 avocado, sliced

• • Tahini dressing (optional)

Instructions:

1. 1. Preheat the oven to 400°F (200°C). Toss sweet potatoes and chickpeas with olive oil, paprika, salt, and pepper.

1. 1. Spread on a baking sheet and roast for 25-30 minutes until golden and crispy.

1. 1. In a bowl, layer spinach, roasted sweet potatoes, chickpeas, and sliced avocado.

1. 1. Drizzle with tahini dressing if desired.

1. 1. Store in airtight containers and keep in the fridge for up to 5 days.

Recipe 4: Greek Yogurt Parfait

Ingredients:

• • 4 cups Greek yogurt

• • 2 cups mixed berries (strawberries, blueberries, raspberries)

• • 1 cup granola

• • Honey or maple syrup (optional)

• • Chia seeds (optional)

Instructions:

1. 1. In jars or containers, layer Greek yogurt, mixed berries, and granola.

1. 1. Repeat the layers until all ingredients are used up.

1. 1. Drizzle with honey or maple syrup if desired.

1. 1. Sprinkle with chia seeds for added nutrition.

1. 1. Cover and store in the fridge for up to 5 days. Enjoy as a breakfast or snack!

Recipe 5: Lentil Soup

Ingredients:

• • 1 tablespoon olive oil

• • 1 onion, chopped

• • 2 carrots, chopped

• • 2 celery stalks, chopped

• • 2 cloves garlic, minced

• • 1 cup lentils, rinsed

• • 4 cups vegetable broth

• • 1 teaspoon cumin

• • Salt and pepper to taste

• • Fresh parsley for garnish (optional)

Instructions:

1. 1. In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery; sauté for 5 minutes.

1. 1. Add garlic and cumin, stir for another minute.

1. 1. Add lentils and vegetable broth, bring to a boil, then reduce heat and simmer for about 30 minutes until lentils are tender.

1. 1. Season with salt and pepper to taste. Garnish with fresh parsley if desired.

1. 1. Allow to cool before storing in airtight containers. Keeps well in the fridge for up to 5 days.