Are you sick of spending hours each week prepping healthy meals for yourself or your family? If so, you’re not alone. Many need help to carve out enough time in their busy schedules to prepare healthy and delicious meals. Fortunately, there are many ways to simplify meal prep and be more efficient, and today, we will explore some of them.
We’ll give you actionable tips on planning and creating delicious yet nutritious dishes in no time. Whether savory breakfast creations or hearty dinner recipes, by the end of this post, you’ll have plenty of ideas ready for your next grocery shopping list. Invite friends over too.
Weekday Meal Prep Chicken Teriyaki Stir-Fry
This flavorful stir-fry recipe is great for using leftover chicken vegetables. Marinate the chicken overnight, add the vegetables on hand, and let it simmer in a delicious teriyaki sauce. Serve with hot site rice or quinoa for a complete meal ready in no time.
Ingredients:
• 2 boneless skinless chicken breasts
• 1/4 cup of low-sodium soy sauce
• 2 tablespoons honey
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 3 cups assorted diced vegetables (such as bell peppers, carrots, and broccoli)
Instructions:
- Mix the soy sauce, honey, ginger, and garlic in a medium bowl. Place chicken breasts in a shallow dish or resealable bag and pour marinade over the chicken. Refrigerate for at least 8 hours or overnight.
- Heat one tablespoon of oil in a large skillet over medium-high heat. Add vegetables to the pan and sauté until tender, about 5 minutes. Remove vegetables from the skillet and set aside on a plate.
- To the same skillet, add the remaining oil and bring to temperature over medium-high heat. Add chicken breasts and cook for 3-4 minutes per side until golden brown and cooked through (internal temperature of 165°F).
- Reduce heat to low and add vegetables to the pan with chicken. Pour teriyaki sauce over top and simmer until thickened about 5 minutes.
- Serve with hot steamed rice or quinoa, and enjoy.
This meal-prep chicken teriyaki stirs fry is a nutritious and delicious way to get dinner on the table in no time throughout the week. Marinating the chicken can save you some hassle when it’s time to cook dinner.
Weekday Meal Prep Pesto Chicken and Veggies
This meal-prep dish is bright and flavorful. Perfectly cooked chicken breasts are smothered in a creamy pesto sauce, perfectly cooked vegetables, and served with your favorite grain or pasta.
Ingredients:
• 2 boneless skinless chicken breasts
• 1/4 cup of extra virgin olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 3 cups assorted diced vegetables (such as bell peppers, carrots, zucchini, and broccoli)
• 1/2 cup prepared basil pesto sauce Instructions:
- Preheat oven to 375°F. Line a large baking sheet with parchment paper or aluminum foil. Place chicken breasts on the baking sheet and season with olive oil, garlic powder, salt, and pepper. Bake for 20 minutes or until cooked through (internal temperature of 165°F).
- While the chicken is baking, heat one tablespoon of oil in a large skillet over medium-high heat. Add vegetables to the pan and sauté until tender, about 5 minutes. Remove vegetables from the skillet and set aside on a plate.
- To the same skillet, add the remaining oil and bring to temperature over medium-high heat. Add chicken breasts to the pan with pesto sauce and simmer until bubbly and thickened, about 4 minutes per side.
Portobello Fajita Bowl Meal Prep
This meal-prep fajita bowl is loaded with flavor and nutrition. Portobello mushrooms are marinated in the most delicious mixture of spices, roasted to perfection along with bell peppers and onions, and served over a bed of warm rice or quinoa for a complete meal.
Ingredients:
• 2 portobello mushroom caps
• 1 yellow onion, sliced into thin strips
• 1 red bell pepper, cut into thin strips
• 2 tablespoons extra virgin olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste.
Instructions:
Mix the olive oil, garlic powder, paprika, salt, and pepper in a medium bowl. Place the portobello mushrooms in a shallow dish and pour marinade over them. Refrigerate for at least 8 hours or overnight.
Preheat oven to 375°F. Line a large baking sheet with parchment paper or aluminum foil. Arrange the mushroom caps, bell pepper strips, and onion slices on the baking sheet. Bake for 20 minutes or until vegetables are tender and lightly golden brown.
Mixed Berry Smoothie Meal Prep
Smoothies are a great way to start your day. This berry smoothie recipe is packed with flavor and nutrition. Plus, it’s a cinch to make and takes only minutes to prepare in the morning.
Ingredients:
• 1 cup frozen mixed berries
• 1 banana
• ½ cup plain Greek yogurt
• ¼ cup almond milk (or other milk of choice)
Instructions:
Combine all ingredients in a blender and blend until smooth. Pour into two glasses or mason jars for easy grab-and-go breakfast options during the week.
These meal-prep ideas are just a few ways to simplify healthy eating and save time each week. With some planning and preparation, you can serve quick and delicious meals in no time.
Salmon Meal Prep Two Ways
This meal-prep dish is perfect for making two different meals in one. Cook the salmon in a flavorful teriyaki sauce and serve it over steamed rice or quinoa with your favorite vegetables for dinner. Enjoy cold the next day as part of lunch or snack time.
Ingredients:
• 2 boneless skinless salmon filets
• 1/4 cup of low-sodium soy sauce
• 2 tablespoons honey
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
Instructions:
Mix the soy sauce, honey, ginger, and garlic in a medium bowl. Place salmon filets in a shallow dish or resealable bag and pour marinade over them. Refrigerate for at least 8 hours or overnight.
Heat one tablespoon of oil in a large skillet over medium-high heat. Add salmon filets to the pan and cook for 3-4 minutes per side until golden brown and cooked through (internal temperature of 145°F). Serve salmon with hot steamed rice or quinoa and vegetables of choice.
Mason Jar Salad Meal Prep
Salads are a great way to get your daily dose of veggies. Mason jar salads make meal prep a cinch. Simply layer all the ingredients in an airtight container and enjoy a nutritious, tasty salad any time of day.
Ingredients:
• 2 cups chopped lettuce
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 1/4 cup diced red onion or bell pepper
• 1/4 cup feta cheese (optional)
Instructions:
In two mason jars (or other airtight containers), layer lettuce, tomatoes, cucumber, red onion or bell pepper, and feta cheese if desired. Put the lid on tightly and store in the refrigerator until ready to eat.
One-Pan Teriyaki Chicken Meal Prep
This one-pan meal-prep teriyaki chicken is a delicious and nutritious way to quickly get dinner on the table. Marinate the chicken overnight for added flavor, then add to a skillet along with vegetables of choice for an easy weeknight meal.
Ingredients:
• 2 boneless skinless chicken breasts
• 1/4 cup low sodium soy sauce
• 2 tablespoons honey
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
Instructions:
Mix the soy sauce, honey, ginger, and garlic in a medium bowl. Place chicken breasts in a shallow dish or resealable bag and pour marinade over them. Refrigerate for at least 8 hours or overnight.
Heat one tablespoon of oil in a large skillet over medium-high heat. Add chicken breasts to the pan and cook for 3-4 minutes per side until golden brown and cooked through (internal temperature of 165°F). Remove from the skillet and set aside on a plate.
Add the remaining oil to the skillet along with the vegetables of choice. Sauté until tender, about 5 minutes. Add cooked chicken back into the skillet and any remaining marinade and simmer until bubbly and thickened, about 4 minutes per side.
FAQS
What are the 3 keys to successful meal prepping?
Three keys to successful meal prepping are planning, having the right ingredients, and using containers or mason jars for easy grab-and-go meals. Planning your meals will help you save time and money. Having a variety of healthy ingredients on hand (such as fresh vegetables, lean proteins, whole grains, etc.) allows you to easily create nutritious meals. And lastly, using containers or mason jars for meal prep will allow you to easily store and transport your meals.
How do I make a healthy meal plan?
A healthy meal plan should include a variety of nutrient-rich foods such as fruits, vegetables, lean proteins, whole grains, and dairy. Your meals should be balanced with enough calories to meet your energy needs and fuel your body for the day. It’s also important to factor in snacks to keep you full between meals. Lastly, drink plenty of water throughout the day to stay hydrated.
What type of diet is healthiest?
The healthiest diet is balanced and includes all food groups in moderation. Healthy eating should include fruits, vegetables, lean proteins, whole grains, and dairy. Limiting processed foods and added sugars as much as possible is important. Plenty of nutrient-rich foods will help you meet your energy needs and fuel your body for the day.
Which 7 foods are essential for a balanced diet?
Seven essential foods for a balanced diet include fruits, vegetables, lean proteins, whole grains, dairy products, healthy fats (such as olive oil and avocado), and water. Eating various foods will give your body all the nutrients needed to stay healthy. Limiting processed foods and added sugars is also important for a balanced diet.
What is a good source of protein?
Good protein sources include lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds. Eating various high-protein foods is important for staying healthy and providing the nutrients your body needs. High-protein foods are also great for keeping you full and satisfied throughout the day.
Conclusion
Preparing healthy meals during the week can be a great way to stay healthy and ensure you get all the nutrients your body needs. It can also help you save time, money, and energy by planning for meals throughout your week. With all of these benefits combined, it’s easy to see why meal prepping is a great idea for anyone looking to improve their health. Consider giving these tips on healthy meal prep ideas for the week a try and see their positive impacts on your life.
