Description
Prepare for a week of healthy eating with these 60 meal prep ideas that combine lean proteins, whole grains, colorful vegetables, healthy fats, and flavorful herbs and spices. These balanced meals are easy to make and perfect for those following a healthy lifestyle.
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
- Lime
Instructions
- Choose Your Ingredients: Select your proteins, grains, and vegetables for the week.
- Cook Proteins: Bake, grill, or sauté proteins with minimal oil.
- Prepare Grains: Cook grains according to package instructions.
- Cook Vegetables: Roast or steam vegetables until tender yet crisp.
- Assemble Meals: Divide ingredients into containers, ensuring balanced portions.
- Store: Keep in the refrigerator for up to 4 days.
- Reheat and Enjoy: When ready to eat, reheat and mix and match for variety.
Notes
- Change proteins and veggies weekly for variety.
- Use freezer-safe containers for longer storage.
- Add fresh herbs or citrus before serving for enhanced flavor.
- 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
