I have learned that meal prep is key to me staying on track- the need for quick meals and snacks is essential. Being a mom, working a full-time high demand job, and everything else that comes with life, I find meal prep especially helps me with lunches, breakfasts and snacks, and packing lunches for my daughter. By prepping on the weekend or making extras of a component of a meal, I am already cooking during the week, allows me to have quick grab items that I can eat throughout the week- without actually feeling like I am eating the same thing over and over :).
There are a few ideas here for quick meals and snacks, and below are a few more focused on recipes that can be made ahead and enjoyed through the week in various ways.
Breakfast Options:
Pre-Make Hash - here is one idea for Sweet Potato Hash. Make a big batch on the weekend, and it is easy to reheat throughout the week. I have also made it with chipotles in adobo sauce- so good! Eat on its own, or with some pinto beans.
Make ahead Egg White "muffins" - Easy, peasy- add chopped veggies (peppers, green onion, spinach, tomatoes, kale, mushrooms- whatever you like in an omelet), into the cups of an oiled muffin pan (a little spray of avocado oil works great) and pour egg whites over the veggies in each cup, and sprinkle with salt and pepper. I like to sprinkle a little cheese in too. Bake at 375 for about 7 minutes, or until eggs are fluffy and cooked through. Cool and store in the fridge for easy reheat. I love to eat with avocado slices and a bit of salsa.
Re-Heat Kodiak Cake Pancakes- make a batch over the weekend and store in a ziplock in the fridge- easy to reheat in the microwave for a quick breakfast. I use a bit of vegan butter on top (yum!). My daughter loves them too, so a great solution for a nutritious and fast school morning breakfast. We usually serve with fresh berries or apples.
Hard Boiled Eggs- hard boil some eggs and keep in the fridge for quick snack, breakfast, or salad topping. I limit my egg intake due to cholesterol- but they are packed with protein and nutrition as well, and from what I have read a healthy food in moderation, even if you have high cholesterol, and I love them :).
Lunch Options:
Salads:
As mentioned on the page above, I often like to eat a hearty salad for lunch- so having various toppings, with no prep or chopping involved, that I can throw together in a few minutes, makes it so easy and quick to create a nutritious and tasty lunch I can eat at my desk.
Pre-rinsed and chopped kale, or baby spinach, or just one of the pre-packaged salad bags.
Pre-cooked Super grains or wild rice- both are great cold on salads, and a great fiber component
Shredded Parmesan Cheese, Feta Cheese, Goat Cheese ( I use it sparingly, but it is a great creamy component)
Sunflower Kernels, Flax seed, and Chopped or halved walnuts, sliced almonds, pine nuts
Dried Cranberries
Grape or cherry tomatoes
Left over pre-cooked proteins - just make a bit extra when you cook for dinner :)
Chicken Tenders - grilled chicken or air fryer chicken tenders,
Turkey Sandwich Meat
Canned Beans- Kidney Beans and Garbanzo Beans
Seasoned Ground Turkey- easy to reheat for taco salads
Baby Corn
Sundried Tomatoes in olive oil
Olives
Hard boiled eggs
Fresh Fruit & Veggies- pre-washed, sliced and ready to eat
Nutritional Low-Saturated and Trans Fat Dressings (there are some really great avocado and yogurt based dressings), or Oil and Red Wine Vinegar, Rice Vinegar, or lemon/lime
Beans:
Every week I make a pot of pinto beans or black beans in the InstaPot- they are so quick and easy, and they are so versatile allowing me to use them for a lot of quick meals or as a side dish throughout the week. For instance, black bean bowls, refried beans with breakfast, bean and cheese quesadillas, taco salads, or just on their own as lunch!
Tuna Salad - this is a go-to to prep ahead. It holds up well covered in the fridge for several days- though it is usually eaten in my house within 2 days ;).
My husband eats it with nutritious tortilla chips, and I love it on Dave's Killer Bread as a sandwich, or just served with avocado and tomato slices.
Chili
Though this is a full meal- it is great on reheat, and a one dish balanced meal. I make a big batch when I cook it for dinner, and then the rest is a great lunch for all of us during this week. I even re-heat it and send in a thermos with my daughter to school. Here is my version of chili with ground turkey and beans.
Homemade Soups
Lots of options here- but homemade soups and stews are great meal prep options that can be eaten through the week. A few recipes coming soon!
Nutritious Snack Options:
It is always great to have healthy snack options available to give you fuel between meals. Here are a few of my go-to's, that you can prep ahead, and have ready to go in the fridge,
Salsas: Salsa is a great snack- full of freshness and nutrients and SO MUCH FLAVOR. Great as a snack and to use as a condiment and topping for meals through the week. Here are a few of my favorites.
Pico de Gallo - BTW also the easiest and quickest way to make delicious guacamole- mash avocado and add already made pico de gallo and a bit of salt. However, guac doesn't hold up well for long- best made fresh- but literally takes 2 minutes if you have already made the pico de gallo.
Dips:
I mean who doesn't love a good dip?! Here are a couple you can make ahead, and grab for a quick nutritious snack.
Tzatziki - great with fresh veggies, pita bread, or as a condiment on sandwiches
Hummus - this is protein and fiber packed snack that is super flavorful - pita, chips, veggies, all amazing
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