One-Pan Lemon Herb Roasted Chicken and Veggies
This recipe is the epitome of simple meal prep. Toss chicken pieces (thighs and drumsticks are great for juiciness) and chopped veggies like broccoli, carrots, and potatoes with olive oil, lemon juice, garlic, herbs (rosemary and thyme work well), and salt and pepper. Spread everything on a single baking sheet and roast at 400°F (200°C) for about 35-40 minutes, or until the chicken is cooked through and the vegetables are tender. This makes for delicious leftovers throughout the week, perfect for a quick lunch or dinner. You can easily swap out the vegetables depending on what’s in season or what you prefer.
Speedy Shrimp Scampi with Zucchini Noodles
Zucchini noodles (zoodles) are a fantastic low-carb alternative to pasta. For this recipe, spiralize two large zucchini. Sauté some minced garlic in olive oil, then add the shrimp and cook until pink. Toss in the zoodles, a squeeze of lemon juice, a pinch of red pepper flakes for a kick (optional), and some fresh parsley. This entire dish comes together in under 15 minutes and is incredibly light and refreshing. You can prep the zoodles ahead of time and store them separately to save even more time during the week.
Mason Jar Quinoa Salad with Black Beans and Corn
Mason jars are perfect for layered salads that won’t get soggy. Start with a layer of cooked quinoa at the bottom. Next, add a layer of black beans, followed by corn (fresh or frozen), chopped bell peppers, and your favorite dressing (a simple lime vinaigrette works wonderfully). Top with some crumbled feta cheese (optional) just before serving. These salads are great for meal prepping because you can assemble them ahead of time and grab one from the fridge whenever you need a healthy and satisfying meal. Feel free to experiment with different vegetables and proteins.
Overnight Oats with Berries and Nuts
Overnight oats are a fantastic breakfast or snack prep option. In a jar or container, combine rolled oats, your choice of milk (dairy or non-dairy), chia seeds, and a sweetener like honey or maple syrup (optional). Stir well and refrigerate overnight. In the morning, top with your favorite berries (fresh or frozen), chopped nuts, and a sprinkle of cinnamon. This provides a healthy and filling start to your day, and the best part is that you can customize it endlessly with different fruits, nuts, and seeds.
Lentil Soup for Hearty and Healthy Meals
Lentil soup is a nutritional powerhouse, packed with protein and fiber. Sauté onions, carrots, and celery in a pot with olive oil. Add red lentils, vegetable broth, diced tomatoes, and your favorite spices (cumin, turmeric, and coriander work well). Bring to a boil, then simmer for about 20-25 minutes, or until the lentils are tender. This soup can be made in a large batch and stored in the fridge for several days. It’s a satisfying and warming meal, perfect for chilly evenings or a quick and easy lunch.
Tips for Successful Meal Prepping
The key to successful meal prepping is planning and organization. Start by choosing recipes that you enjoy and that use similar ingredients to minimize waste. Invest in good quality storage containers to keep your meals fresh. Make a shopping list and stick to it. Set aside a specific time each week for prepping your meals, even if it’s just an hour or two. Remember that meal prepping doesn’t have to be perfect – it’s all about making healthy eating easier and more convenient. Read also about healthy meal prep meals
