Meal Prep 101: Easy Recipes for Busy Weeks

1. Breakfast Burritos

Ingredients:

• Whole wheat tortillas
• Eggs
• Black beans
• Spinach
• Shredded cheese
• Salsa

“>Instructions:

1. Scramble eggs and cook with spinach until wilted.
2. Warm black beans and season as desired.
3. Assemble burritos by placing scrambled eggs, black beans, cheese, and salsa on tortillas.
4. Roll up tightly and wrap in foil or plastic wrap.
5. Freeze or refrigerate. Reheat in the microwave or oven before serving.

Tip: Customize with additional veggies or proteins like chicken or sausage.

2. Chicken and Vegetable Stir-Fry

Ingredients:

• Boneless, skinless chicken breasts or thighs
• Mixed vegetables (e.g., bell peppers, broccoli, carrots)
• Soy sauce or tamari
• Garlic and ginger
• Olive oil or sesame oil

Instructions:

1. Cut chicken into bite-sized pieces and cook in a pan with oil until fully cooked.
2. Add minced garlic and ginger, cooking until fragrant.
3. Add vegetables and stir-fry until tender-crisp.
4. Pour in soy sauce or tamari and stir to combine.
5. Let cool and portion into containers. Serve over rice or noodles.

Tip: Use pre-cut frozen vegetables for even quicker prep.

3. Quinoa Salad

Ingredients:

• Quinoa
• Cherry tomatoes
• Cucumber
• Red onion
• Feta cheese
• Fresh herbs (e.g., parsley, mint)
• Olive oil and lemon juice

Instructions:

1. Cook quinoa according to package instructions and let cool.
2. Chop vegetables and herbs.
3. Mix quinoa with chopped veggies, feta cheese, and herbs.
4. Toss with olive oil and lemon juice. Season with salt and pepper.
5. Store in airtight containers in the fridge.

Tip: Add chickpeas or grilled chicken for extra protein.

4. Turkey Meatballs

Ingredients:

• Ground turkey
• Breadcrumbs or oats
• Egg
• Garlic powder
• Italian seasoning
• Parmesan cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix ground turkey with breadcrumbs, egg, garlic powder, Italian seasoning, and Parmesan cheese.
3. Form into meatballs and place on a baking sheet.
4. Bake for 20-25 minutes or until cooked through.
5. Let cool and store in containers. Serve with marinara sauce and pasta or as a protein snack.

Tip: Freeze meatballs in portioned bags for easy future meals.

5. Sweet Potato and Black Bean Bowls

Ingredients:

• Sweet potatoes
• Black beans
• Avocado
• Corn
• Lime
• Cumin and paprika

Instructions:

1. Roast sweet potatoes in the oven with cumin and paprika until tender.
2. Heat black beans and corn.
3. Assemble bowls with roasted sweet potatoes, black beans, corn, and sliced avocado.
4. Squeeze lime juice over each bowl.
5. Store in containers, and add avocado just before serving.

Tip: Use pre-cooked sweet potato cubes for even quicker prep.

6. Overnight Oats

Ingredients:

• Rolled oats
• Almond milk or yogurt
• Chia seeds
• Honey or maple syrup
• Fresh or frozen fruit

Instructions:

1. In a jar or container, mix oats with almond milk or yogurt, chia seeds, and a sweetener.
2. Stir in fruit or berries.
3. Refrigerate overnight.
4. Grab and go in the morning for a quick breakfast.

Tip: Experiment with different flavor combinations, like apple-cinnamon or berry-vanilla.

Conclusion

Effective meal prep involves having a variety of easy and nutritious recipes on hand. By preparing these dishes in advance, you can save time, reduce stress, and ensure that you have delicious and healthy options ready to go throughout the week. Mix and match these recipes to fit your taste preferences and dietary needs.