Description
Prepare for a week of healthy eating with these 60 meal prep ideas that incorporate lean proteins, whole grains, colorful vegetables, healthy fats, and flavorful herbs and spices. With simple cooking techniques and smart storage, you can enjoy delicious and nutritious meals every day.
Ingredients
Lean Proteins:
- Chicken breast
- Turkey
- Salmon
- Shrimp
- Tofu
- Legumes
Whole Grains:
- Brown rice
- Quinoa
- Farro
- Whole wheat pasta
Colorful Vegetables:
- Broccoli
- Bell peppers
- Spinach
- Kale
- Sweet potatoes
- Carrots
- Zucchini
- Cherry tomatoes
Healthy Fats:
- Olive oil
- Avocado
- Nuts
- Seeds
Herbs and Spices:
- Garlic
- Ginger
- Basil
- Oregano
- Paprika
- Cumin
Low-Sodium Sauces:
- Soy sauce
- Balsamic vinegar
- Greek yogurt
- Hummus
Freshness:
- Lemon or lime
Instructions
- Choose Your Ingredients: Select proteins, grains, and vegetables for the week.
- Cook Proteins: Bake, grill, or sauté proteins with minimal oil.
- Prepare Grains: Cook grains according to package directions.
- Cook Vegetables: Roast or steam until tender yet crisp.
- Divide and Store: Portion ingredients into containers for balanced meals.
- Enhance Flavor: Drizzle with healthy fats or sauces.
- Storage: Refrigerate in airtight containers for up to 4 days.
- Enjoy: Reheat and mix and match for variety.
Notes
- Change up ingredients weekly to stay interested.
- Use freezer-safe containers for longer storage.
- Add fresh herbs or citrus before serving for extra taste.
- Prep Time: 60 minutes
- Cook Time: 60 minutes
- Category: Meal Prep
- Method: Baking, Grilling, Sautéing
- Cuisine: Various
Nutrition
- Serving Size: 1 meal
- Calories: 350
- Sugar: 5g
- Sodium: 250mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
