recipes to meal prep

Meal planning can be stressful, especially when you're trying to eat healthy and stay within a budget. To make things easier, we've compiled a list of five delicious meal prep recipes for two.

Recipe 1: Chicken and Veggie Meal Prep

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 cups of mixed veggies (broccoli, carrots, zucchini, etc.)
• 1/2 cup of quinoa
• 2 tablespoons of olive oil
• 1 teaspoon of garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375 degrees F.
2. Place the chicken breasts on a baking sheet and season with salt, pepper, and garlic powder.
3. Add the mixed veggies to the baking sheet and drizzle with olive oil.
4. Bake for 25-30 minutes or until the chicken is fully cooked and the veggies are tender.
5. Cook the quinoa according to the package instructions.
6. Divide the chicken, veggies, and quinoa into two meal prep containers.
7. Store in the fridge for up to four days.

Recipe 2: Quinoa Salad Meal Prep

Ingredients:

• 1 cup of quinoa
• 1 can of chickpeas
• 1 red bell pepper
• 1 yellow bell pepper
• 1 cucumber
• 1/2 cup of feta cheese
• 2 tablespoons of olive oil
• 1 teaspoon of red wine vinegar
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to the package instructions.
2. Drain and rinse the chickpeas and add them to a mixing bowl.
3. Chop the red and yellow bell peppers and add them to the mixing bowl.
4. Chop the cucumber and add it to the mixing bowl.
5. Add the cooked quinoa and feta cheese to the mixing bowl.
6. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
7. Pour the dressing over the salad and toss to combine.
8. Divide the salad into two meal prep containers.
9. Store in the fridge for up to four days.

Recipe 3: Cashew Chicken Meal Prep Bowls

Ingredients:

For the chicken:

• 2 boneless, skinless chicken breasts
• 2 tablespoons of olive oil
• 1 teaspoon of garlic powder
• Salt and pepper to taste

For the veggies:

• 1 red bell pepper
• 1 yellow bell pepper
• 1/2 onion
• 2 cups of broccoli florets
• 2 tablespoons of olive oil
• Salt and pepper to taste

For the sauce:

• 1/2 cup of low-sodium soy sauce
• 1/4 cup of honey
• 2 tablespoons of rice vinegar
• 2 teaspoons of cornstarch
• 1/4 teaspoon of garlic powder
• 1/4 teaspoon of ginger powder
• 1/4 cup of chopped cashews

Instructions:

1. Preheat the oven to 375 degrees F.
2. Place the chicken breasts on a baking sheet and season with salt, pepper, and garlic powder.
3. Add the bell peppers, onion, and broccoli to the baking sheet and drizzle with olive oil.
4. Bake for 20-25 minutes or until the chicken is fully cooked and the veggies are tender.
5. Cook the rice according to the package instructions.
6. In a small bowl, whisk together the soy sauce, honey, rice vinegar, cornstarch, garlic powder, and ginger powder to make the sauce.
7. Serve the chicken and veggies over the rice and drizzle with the sauce.
8. Divide the meal into two meal prep containers.
9. Sprinkle chopped cashews over the top before serving.
10. Store in the fridge for up to four days.

Recipe 4: One-Pan Baked Chicken and Veggies Meal Prep

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 cups of mixed veggies (broccoli, carrots, zucchini, etc.)
• 2 tablespoons of olive oil
• 1 teaspoon of garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375 degrees F.
2. Place the chicken breasts on a baking sheet and season with salt, pepper, and garlic powder.
3. Add the mixed veggies to the baking sheet and drizzle with olive oil.
4. Bake for 25-30 minutes or until the chicken is fully cooked and the veggies are tender.
5. Divide the chicken and veggies into two meal prep containers.
6. Store in the fridge for up to four days.

Recipe 5: Beef Stir-Fry Meal Prep

Ingredients:

• 1/2 pound of beef sirloin
• 2 cups of mixed veggies (broccoli, carrots, onion, etc.)
• 1/2 cup of white rice
• 2 teaspoons of cornstarch
• 2 tablespoons of soy sauce
• 1 tablespoon of honey
• 1/4 cup of beef broth
• 1 tablespoon of vegetable oil
• Salt and pepper to taste

Instructions:

1. Cook the rice according to the package instructions.
2. Cut the beef into thin strips and season with salt and pepper.
3. In a small bowl, whisk together the cornstarch, soy sauce, honey, and beef broth to make the sauce.
4. Heat the vegetable oil in a large skillet over medium-high heat.
5. Add the beef strips and cook until browned on all sides.
6. Remove the beef from the skillet and set aside.
7. Add the mixed veggies to the skillet and cook until tender.
8. Add the beef back to the skillet and pour the sauce over the top.
9. Cook for 3-5 minutes or until the sauce has thickened.
10. Divide the beef stir-fry and rice into two meal prep containers.
11. Store in the fridge for up to four days.

Conclusion

Meal prep doesn't have to be difficult or boring. With these five delicious recipes, you can have a variety of healthy and budget-friendly meals ready to go for the week. Whether you prefer chicken, beef, or veggies, there's a recipe here for everyone. Give them a try and see how meal prep can make your life easier and more delicious.

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