ideas to meal prep

Table of Contents:

• Healthy Meal Prep Ideas
• Meal Prep Ideas for a Week
• Easy, Healthy Meal Prep Ideas Ready in 1 Hour!
• Most Popular Lunch Meal Prep Ideas
• 16 Healthy Meal Prep Ideas

Healthy Meal Prep Ideas

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 large sweet potato, peeled and chopped into small cubes
• 1 tbsp olive oil
• 1 can of chickpeas, drained and rinsed
• 1 tsp smoked paprika
• Salt and pepper to taste
• 4 handfuls of kale or spinach
• 4 hard-boiled eggs, peeled and sliced in half

Instructions:

1. Preheat oven to 425°F. In a pot, combine quinoa and water. Bring to a boil then reduce heat and let simmer for 15 minutes.
2. Add sweet potato to a baking sheet and drizzle with olive oil, smoked paprika, salt, and pepper. Toss to coat then bake for 25 minutes.
3. Combine chickpeas and leftover sweet potato on a separate baking sheet. Season with salt, pepper, and smoked paprika. Toss to coat, then bake for 10-15 minutes until crispy.
4. In a large bowl, mix together cooked quinoa, kale or spinach, and baked sweet potato. Divide mixture into four containers, top each with sliced eggs, and store in the fridge for up to a week.

Meal Prep Ideas for a Week

Ingredients:

• 4 boneless, skinless chicken breasts
• 4 cups of cooked brown rice or quinoa
• 4 cups of broccoli florets
• 2 cups of cherry tomatoes, halved
• 2 cups of mixed bell peppers, chopped
• 1/4 cup of olive oil
• 1/4 cup of balsamic vinegar
• 1/4 cup of honey
• 1 tsp of garlic powder
• 1 tsp of dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Line a baking sheet with foil, then place chicken breasts on top. Season with salt and pepper.
2. Add broccoli florets to a separate baking sheet, drizzle with olive oil and season with salt and pepper. Toss to coat then add to the oven alongside the chicken.
3. In a small bowl, whisk together olive oil, balsamic vinegar, honey, garlic powder, oregano, and salt and pepper to taste. Reserve half of the dressing for later.
4. After 20 minutes, remove the broccoli from the oven, then brush the chicken with the remaining dressing. Return both to the oven for an additional 15 minutes or until the chicken reaches an internal temperature of 165°F.
5. Divide chicken, broccoli, cooked rice or quinoa, cherry tomatoes, and bell peppers into four containers. Drizzle with the remaining dressing, then store in the fridge for up to a week.

Easy, Healthy Meal Prep Ideas Ready in 1 Hour!

Ingredients:

• 1 lb ground turkey
• 1 red bell pepper, chopped
• 2 cups of sliced mushrooms
• 1/2 cup of diced onion
• 1 cup of cooked brown rice or quinoa
• 2 cups of chopped kale
• 1/4 cup of low-sodium soy sauce
• 2 tbsp of honey
• 1 tsp of sesame oil
• 1/2 tsp of ground ginger
• 2 cloves of garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large skillet over medium heat, cook the ground turkey until no longer pink. Season with salt and pepper to taste.
2. Add in the bell pepper, mushrooms, and onion. Cook for 5-7 minutes until vegetables start to soften.
3. In a separate bowl, whisk together soy sauce, honey, sesame oil, ginger, minced garlic, salt, and pepper.
4. Add cooked rice or quinoa and chopped kale to the skillet with the turkey and vegetables. Pour the sauce over the mixture and stir to combine.
5. Divide stir-fry mixture into four containers and store in the fridge for up to a week.

Most Popular Lunch Meal Prep Ideas

Ingredients:

• 4 cups of cooked quinoa
• 2 cups of cooked chickpeas
• 1 large cucumber, diced
• 2 cups of cherry tomatoes, halved
• 1/4 cup of chopped fresh parsley
• 1/4 cup of olive oil
• 1/4 cup of red wine vinegar
• 2 cloves of minced garlic
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, chickpeas, diced cucumber, cherry tomatoes, and chopped parsley.
2. In a separate bowl, whisk together olive oil, red wine vinegar, minced garlic, salt, and pepper to taste.
3. Pour dressing over the quinoa and vegetable mixture, then stir well to combine.
4. Divide mixture into four containers and store in the fridge for up to a week.

16 Healthy Meal Prep Ideas

Ingredients:

• 1 lb of lean ground beef or turkey
• 2 cups of cooked brown rice or quinoa
• 1 can of black beans, drained and rinsed
• 1 large bell pepper, diced
• 1 onion, diced
• 1 tbsp of chili powder
• 1 tsp of ground cumin
• 1 tsp of garlic powder
• 1/2 tsp of dried oregano
• Salt and pepper to taste
• 4 small avocados
• Juice of 2 limes
• 1/4 cup of chopped cilantro

Instructions:

1. In a large skillet over medium heat, cook the ground beef or turkey until no longer pink. Drain any excess fat.
2. Season meat with chili powder, ground cumin, garlic powder, dried oregano, salt, and pepper.
3. Add diced bell pepper and onion to the skillet and cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
4. Add black beans to the skillet and stir to combine with the meat and vegetables.
5. In a separate bowl, mash together small avocados, lime juice, chopped cilantro, salt, and pepper.
6. Divide meat and vegetable mixture into four containers, then top each with a scoop of cooked rice or quinoa and a dollop of the mashed avocado mixture.
7. Store in the fridge for up to a week.

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