Healthy meal prep ideas for the week

 Meal prepping is a great way to save time, eat healthier, and stick to your dietary goals. Here are some healthy meal prep ideas for the week, along with recipes to get you started.

1. Overnight oats : Overnight oats are a simple and nutritious breakfast that can be prepped in advance. Combine rolled oats, your choice of milk, Greek yogurt, and toppings such as fruit, nuts, and honey. Let the mixture sit in the fridge overnight and enjoy in the morning. Here's a recipe to get you started:

Ingredients:

1/2 cup rolled oats

1/2 cup milk (dairy or non-dairy)

1/4 cup Greek yogurt

1/2 banana, mashed

1 tablespoon chia seeds

1 tablespoon honey

Directions:

Combine all ingredients in a mason jar or container with a lid.

Stir to combine, then cover and refrigerate overnight.

In the morning, give the mixture a stir and add more milk or toppings as desired.

2. Salad jars

Mason jar salads are a convenient and portable way to bring your lunch to work or school. Simply layer your ingredients in a jar, starting with the dressing at the bottom and ending with the greens at the top. Shake the jar before eating to mix the ingredients and enjoy. Here's a recipe to get you started:

Ingredients:

2 tablespoons balsamic vinaigrette (olive oil and balsamic vinegar) 

1/2 cup cherry tomatoes, halved

1/2 cup cooked quinoa

1/4 cup chickpeas

1/4 cup crumbled feta cheese

2 cups mixed greens

Directions:

Add balsamic vinaigrette to the bottom of a mason jar.

Layer cherry tomatoes, quinoa, chickpeas, feta cheese, and mixed greens in the jar.

Screw on the lid and refrigerate until ready to eat.

3. Sheet pan meals

Sheet pan meals are a great way to meal prep dinner for the week. Simply prepare your protein and veggies on a sheet pan, season with herbs and spices, and bake in the oven. Here's a recipe to get you started:

Ingredients:

1 pound boneless, skinless chicken breasts, cut into strips

2 bell peppers, sliced

1 onion, sliced

2 tablespoons olive oil

2 teaspoons garlic powder

1 teaspoon dried oregano

1 teaspoon smoked paprika

Salt and pepper to taste

Directions:

Preheat the oven to 400°F.

Toss chicken strips, bell peppers, and onion with olive oil and seasonings.

Spread mixture evenly on a large sheet pan and bake for 25-30 minutes, or until chicken is cooked through and vegetables are tender.

4. Roasted veggies and hummus

Roasted veggies and hummus make for a healthy and delicious snack or side dish. Simply cut your veggies of choice into bite-sized pieces, toss with olive oil and seasonings, and roast in the oven until tender. Serve with your favorite flavor of hummus for dipping. Here's a recipe to get you started:

Ingredients:

2 cups chopped veggies (such as carrots, broccoli, and cauliflower)

2 tablespoons olive oil

1 teaspoon garlic powder

1/2 teaspoon paprika

Salt and pepper to taste

1/2 cup hummus

Directions:

Preheat the oven to 400°F.

Toss chopped veggies with olive oil and seasonings.

Spread mixture evenly on a large sheet pan and bake for 20-25 minutes, or until veggies are tender and slightly caramelized.

Serve with hummus for dipping.

5. Lentil soup

Lentil soup is a hearty and nutritious meal that can be made in advance and enjoyed throughout the week. Simply sauté onions, garlic, and veggies, add lentils and broth, and simmer until the lentils are tender. Here's a recipe to get you started:

Ingredients:

1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, minced

2 carrots, chopped

2 celery stalks, chopped

1 cup dried brown lentils, rinsed and drained

4 cups low-sodium vegetable broth

1 bay leaf

Salt and pepper to taste

Directions:

Heat olive oil in a large pot over medium heat.

Add onion, garlic, carrots, and celery and sauté until softened, about 5 minutes.

Add lentils, broth, and bay leaf to the pot and bring to a boil.

Reduce heat to low, cover, and simmer for 30-40 minutes, or until lentils are tender.

Season with salt and pepper to taste.

6. Chicken and veggie stir-fry

Chicken and veggie stir-fry is a flavorful and easy meal that can be made in advance and reheated throughout the week. Simply sauté chicken and veggies in a wok or skillet, then toss with a sauce made from soy sauce, honey, and ginger. Here's a recipe to get you started:

Ingredients:

1 tablespoon vegetable oil

1 pound boneless, skinless chicken breasts, cut into strips

2 cups chopped veggies (such as bell peppers, broccoli, and peas)

1/4 cup low-sodium soy sauce

2 tablespoons honey

1 teaspoon grated fresh ginger

Directions:

Heat vegetable oil in a wok or skillet over high heat.

Add chicken strips and sauté until cooked through, about 5 minutes.

Add chopped veggies and sauté for an additional 3-5 minutes, or until veggies are tender.

In a small bowl, whisk together soy sauce, honey, and ginger.

Pour sauce over chicken and veggies and stir to combine.

These healthy meal prep ideas and recipes are just a starting point. Feel free to customize them to your taste preferences and dietary needs. Remember, meal prepping doesn't have to be complicated or time-consuming – a little bit of planning can go a long way in helping you reach your health goals.

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