Having a busy lifestyle can make it difficult to stay on top of healthy eating. However, with the right meal prep plan in place, you don’t have to feel like your hectic days are depriving you of tasty and nutritious food. It’s time to show those busy days who is the boss by having delicious and healthy meal-prepping ideas at the ready.
With our helpful guide, you’ll learn all the tips and tricks for making delicious meals ahead of time that will be sure to satisfy any foodie’s cravings throughout their busiest day. So if you’re looking for an easy way to make consistent healthy dinners or lunches on the go without sacrificing flavor, read on.
Benefits of Healthy Meal Prepping
Meal prepping comes with plenty of health benefits, especially for busy foodies. You can save time by having all your mapped and ready to go. You can also save money since you’re not purchasing packages or eating out as often. Plus, it’s much easier to follow a healthy diet plan if you have individual meals that are portioned out correctly.
However, there are many more advantages of meal prepping that you’ll discover ahead. Before we take a look at some delicious, easy-to-prep meal ideas, here are a few tips to get started.
It Helps You Save Time
Cooking can be a time-consuming process and most of us don’t have the luxury of having enough hours in the day to make all our meals from scratch. Meal prepping allows you to plan, which means you’re not spending as much time each evening trying to come up with something to cook.
You can also save yourself the extra effort by batch-cooking food. For example, when boiling eggs, you can easily double or triple that amount so that you have some already cooked for the days ahead. This way, you won’t be scrambling in the morning before work trying to get something together.
You Get to Eat Healthier
If you’re trying to eat healthier, meal prepping is highly beneficial for not only babies, but also adults. Since you know exactly what ingredients and portions are going into your food, it’s easier to stick to whatever diet plan you’re following.
You can also take advantage of seasonal produce when meal prepping for the week and get creative by experimenting with different recipes. Meal prep doesn’t have to be mundane or boring.
Reduces Stress
Another benefit of meal prepping is that it can help reduce stress. You don’t have to worry about what you’re going to eat or how you’re going to get food. Meal prepping also helps you avoid unhealthy temptations since all your meals for the week are already planned out and ready for consumption.
Now that we know the benefits of meal prepping, let’s take a look at some delicious and healthy meal prep ideas.
1. Baked Chicken with Roasted Veggies
This is a simple but delicious meal that is sure to please. You can prep the chicken and veggies in advance, and then just throw them in the oven when you’re ready to eat. The dish is packed with vitamins and minerals from the fresh vegetables, plus protein from the chicken for an all-around healthy meal.
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups diced bell peppers (any color)
- 1 cup diced yellow onion
- 1 cup cubed potatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
Directions:
- Preheat oven to 375°F.
- Place the chicken in a single layer in a greased 9×13-inch baking dish. Sprinkle the bell peppers, onions, and potatoes over the top of the chicken.
- Drizzle with olive oil and season with salt and pepper.
- Bake for 25 minutes or until chicken is cooked through and vegetables are tender.
- Serve warm.
2. Quinoa Bowls with Roasted Chickpeas
This meal prep idea is perfect for the busy foodie who wants to have a delicious and healthy meal on hand. Start by prepping some quinoa according to package instructions and adding it to a bowl with your favorite cooked veggies (you can use whatever you have in the fridge.). Top off the bowl with roasted chickpeas for an extra crunch. Add dressing, herbs, or spices for flavor – cumin and paprika are always great options.
Ingredients:
- Quinoa
- Cooked Veggies (whatever you have in the fridge.)
- Roasted Chickpeas
- Cumin, Paprika, Herbs, or Spices (optional)
Directions:
- Cook quinoa according to package instructions
- Add cooked veggies to the bowl
- Top with roasted chickpeas
- Add seasoning and dressings as desired
- Enjoy.
3. Turkey and Sweet Potato Wraps
These turkey and sweet potato wraps are a great meal prep option for those who want something portable and easy to eat on the go.
Ingredients:
- Ground turkey
- Sweet potatoes, diced
- Tortillas
- Optional toppings such as cheese, lettuce, and tomatoes.
Instructions:
- Preheat oven to 400 F / 200 C.
- Place the sweet potatoes on a parchment-lined baking sheet and bake for 25 minutes or until soft.
- Heat a large skillet over medium heat and add in the ground turkey. Cook until it is no longer pink, breaking it up into small pieces while cooking.
- Assemble the wraps by adding some cooked turkey and roasted sweet potatoes onto each tortilla, then top with desired toppings of choice (cheese, lettuce, and tomatoes). Roll them up tightly and wrap them in plastic wrap or aluminum foil.
- Store the wraps in an airtight container and refrigerate for up to four days.
- When ready to eat, remove them from the refrigerator, unwrap them, and enjoy cold or warm them up in the microwave before eating.
This tasty and healthy turkey and sweet potato wraps are perfect for those busy days when you need something quick but still want a nutritious meal. They’re easy to make ahead of time and they can be eaten on the go, making them great meal prep options for any foodie looking for a delicious way to stay on track with their healthy eating goals.
4. Veggie Bowls
Veggie bowls are perfect for anyone who wants meals that are quick, easy, and full of nutrients. Choose a base—think rice, quinoa, or cauliflower rice—then top it with your favorite veggies and any proteins you like. You can make several bowls for the week ahead and store them in the fridge for an easy meal option throughout the week.
Ingredients:
- 1 cup cooked brown rice
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 bell pepper, diced
- ½ onion, diced
- 1 zucchini, sliced into thin strips
Instructions:
- Cooking the base: Heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute before adding the bell pepper and onion.
- Cook until they start to brown slightly, about 4 minutes. Then add the zucchini slices and cook until all of the veggies are softened but still have a nice crunch to them.
- Assemble: Divide the cooked brown rice between 4 bowls and then top with equal amounts of each veggie.
- Store: Allow the bowls to cool before transferring them to the refrigerator for later.
Enjoy this meal prep bowl throughout the week, or customize it even further by adding proteins like chicken, shrimp, or tofu.
5. Burrito Bowls
Burrito bowls are a great way to add variety while still having nutritious meals prepared ahead of time. To make it easier, use pre-made ingredients such as already-cooked and cubed chicken breast and frozen vegetables.
Ingredients:
- 2 cups cooked brown rice
- 1 tablespoon olive oil
- ½ red onion, diced
- 1 cup cooked and cubed chicken breast
- 1 bell pepper, diced
- 1 teaspoon chili powder
Instructions:
- Cooking the base: Heat the olive oil in a large skillet over medium heat. Add the red onion and cook until fragrant, about 2 minutes.
- Then add the cubed chicken breast, bell pepper, and chili powder. Cook until the vegetables are softened and the chicken is cooked through about 6 minutes.
- Assemble: Divide equal amounts of cooked brown rice between 4 bowls. Top each bowl with equal amounts of cooked chicken and vegetables from the skillet.
- Store: Allow the burrito bowls to cool before transferring them to an airtight container for later consumption.
Enjoy these burrito bowls throughout the week by adding your favorite toppings such as guacamole, cheese, sour cream, or salsa.
6. Quick Breakfast Quesadillas
If you’re looking for a delicious breakfast idea that will keep you full until lunchtime, try making these quick and easy quesadillas.
Ingredients:
- 4 whole wheat tortillas
- 1/4 cup of shredded cheese
- 2 slices of cooked bacon, diced
- 4 large eggs
Instructions:
- Heat a skillet over medium heat and spray with cooking oil.
- In a bowl whisk the eggs until scrambled and pour them into the heated skillet. Cook for 3 minutes or until lightly browned on both sides.
- Place one tortilla in the same heated skillet and top with ¼ of the cheese, ¼ of the bacon, and ¼ of the egg mixture.
- Place another tortilla on top and cook for 2 minutes until lightly browned on both sides flipping halfway through cooking time.
Conclusion
Meal prepping is a great way to stay organized and ensure that you’re eating healthy meals throughout the week. With these delicious and healthy meal prep ideas for the busy foodie, you’ll be sure to have your meals ready in no time. Whether it’s veggie bowls or burrito bowls, enjoy these simple yet nutritious meal options throughout the week. Bon A
