12 Easy and Healthy Meal Prep Ideas Sweet Money Bee from sweetmoneybee.com Are you tired of always eating out or ordering takeout because you don't have the time or energy to cook every day? Meal prepping is the solution to your problem. Not only does it save you time and money, but it also allows you to have healthy and delicious meals ready to go whenever you need them. In this article, we will share some easy and healthy meal prep recipes that you can make in no time.
Description
Meal prepping is the process of preparing meals in advance, usually for the week ahead. It involves cooking and portioning out meals and storing them in containers. This way, you have healthy meals ready to go whenever you need them. Meal prepping can also help you to eat a more balanced diet, as you can plan out your meals and ensure that you are getting all of the nutrients you need.
Prep Time
The prep time for these meal prep recipes varies, but most of them can be prepared in under 30 minutes. It's a good idea to set aside a few hours on the weekend to do your meal prep for the week.
Cook Time
The cook time for these recipes also varies, but most of them can be cooked in under an hour. Some recipes require longer cooking times, but these can be prepared in advance and reheated when needed.
Ingredients
The ingredients for these meal prep recipes are simple and easy to find. Most of them can be found at your local grocery store. Here are some of the ingredients you will need: - Chicken breasts - Brown rice - Quinoa - Sweet potatoes - Broccoli - Carrots - Peppers - Onions - Garlic - Olive oil - Salt - Pepper - Soy sauce - Honey - Lemon juice - Greek yogurt - Cucumber - Dill - Salmon - Asparagus - Cherry tomatoes - Balsamic vinegar
Equipment
The equipment you will need for these meal prep recipes is minimal. Here are some of the basic items you will need: - Oven - Stove - Baking sheet - Saucepan - Mixing bowl - Cutting board - Knife - Measuring cups and spoons - Containers for storing your meals
Method
Here are some easy and healthy meal prep recipes that you can make in no time: Recipe 1: Lemon Garlic Chicken with Brown Rice and Broccoli - Preheat oven to 400°F. - Season chicken breasts with salt and pepper, and place on a baking sheet. - Roast chicken in the oven for 20-25 minutes, or until cooked through. - While the chicken is cooking, cook brown rice and steam broccoli. - In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper to make the dressing. - Once the chicken is done, let it cool for a few minutes, then slice it. - Divide the rice, broccoli, and chicken into meal prep containers, and drizzle the dressing over the top. Recipe 2: Quinoa and Sweet Potato Bowls - Preheat oven to 400°F. - Peel and cube sweet potatoes, and place on a baking sheet. - Drizzle with olive oil, salt, and pepper, and roast for 25-30 minutes, or until tender. - While the sweet potatoes are cooking, cook quinoa according to package instructions. - In a small bowl, whisk together olive oil, soy sauce, honey, and lemon juice to make the dressing. - Once the sweet potatoes are done, let them cool for a few minutes. - Divide the quinoa and sweet potatoes into meal prep containers, and drizzle the dressing over the top. Recipe 3: Greek Yogurt Salmon with Asparagus and Cherry Tomatoes - Preheat oven to 375°F. - Season salmon fillets with salt and pepper, and place on a baking sheet. - Bake salmon in the oven for 15-20 minutes, or until cooked through. - While the salmon is cooking, steam asparagus. - In a small bowl, whisk together Greek yogurt, lemon juice, dill, salt, and pepper to make the sauce. - Once the salmon is done, let it cool for a few minutes. - Divide the salmon, asparagus, and cherry tomatoes into meal prep containers, and drizzle the sauce over the top.
Notes
- These meal prep recipes can be stored in the fridge for up to 5 days. - To reheat, simply microwave for 1-2 minutes or until heated through. - You can customize these recipes by adding your favorite vegetables or spices.
Nutrition Info
Here is the approximate nutritional information for one serving of each recipe: Lemon Garlic Chicken with Brown Rice and Broccoli - Calories: 400 - Protein: 35g - Carbs: 40g - Fat: 10g Quinoa and Sweet Potato Bowls - Calories: 450 - Protein: 10g - Carbs: 70g - Fat: 15g Greek Yogurt Salmon with Asparagus and Cherry Tomatoes - Calories: 350 - Protein: 30g - Carbs: 15g - Fat: 20g
Recipes FAQ
Q: Can I freeze these meal prep recipes? A: Yes, you can freeze these meal prep recipes. Just make sure to store them in airtight containers or freezer bags. To reheat, thaw in the fridge overnight and then microwave or bake in the oven. Q: Can I use different proteins? A: Yes, you can use different proteins in these meal prep recipes. Chicken, turkey, beef, tofu, or beans are all good options. Q: Can I use different vegetables? A: Yes, you can use different vegetables in these meal prep recipes. Just make sure to adjust the cooking time if necessary.
Recipe Tips
- To save time, you can buy pre-cooked rice or quinoa. - You can make a big batch of the dressing or sauce and use it throughout the week. - Make sure to season your proteins and vegetables well to add flavor. - Use a variety of colors in your meals to ensure that you are getting a range of nutrients.
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