Meal Prep Like a Pro in 2018
posted on January 16th, 2018 by Leslie Thomas
We get it; takeout and processed foods are just so much easier. Cooking a wholesome meal is sometimes the last thing we have time for. You’ve probably heard of meal prepping – it’s a health trend that got popular a few years ago and has stuck around – for good reason. Meal prepping makes eating healthy easy and quick, week after week. But there’s a misconception about the trend – you don’t have to eat the same thing everyday.
You can absolutely mix-and-match your meals with just a few variations in sauces, toppings, and sides. That way it never gets boring and it’s easier to stay on track.
All is takes is some patience in the kitchen and just a couple of hours (3 hours, max if you’re not much of a cook) and you’ve got a week’s worth of healthy lunch and dinners that won’t break the bank or upset your taste buds either. We suggest going through the meal prep on Sundays, when you’re least likely to have work or social obligations.
So go grab your favorite glass containers (make sure to get multiple sizes) and enjoy cooking (and eating) some of these super simple recipes that are easy to divide up into separate portioned containers, heat up really well, and will hold up through an entire week.
Here are 3 weeks worth of mix + match meal prep ideas (with recipe links) so you can start eating clean tomorrow.
Week One: Asian Inspired Ground Turkey, Served 3 Ways
What You Need: 3-3.5 lb Ground Turkey, Fresh Ginger, Soy Sauce or Coconut Aminos, garlic, green onions, Rice, Quinoa, and common pantry spices/condiments
- Spicy Ground Turkey + Green Bean Stir Fry – Get the recipe here
This recipe only calls for a handful of ingredients, is super quick, and super healthy. It’s a dish that will last all week long too!
- Ground Turkey Lettuce Wraps – Get the recipe here.
Another simple and straightforward meal that doesn’t call for a lot of ingredients. Most of the ingredients you likely keep in your pantry too. An easy dish to take to lunch, the ground turkey can be stored in multiple containers and you can simply tear off a few romaine lettuce leaves as needed.
- 15-minute Quinoa and Korean Beef Bowl – Get the recipe here.
Full of flavor, this batch of ground turkey and quinoa can be made in a flash. You would never know it either – it’s so tasty with complex Asian flavor. Plus, it calls for a lot of the same ingredients as the other 2 dishes!
Week Two: Vegetarian Bowls Galore!
What you Need: 6 sweet potatoes, 1 can black beans, 1 lb quinoa, 1 bag frozen corn, green onions, 1 bag of spinach, pecans, feta cheese, dried cranberries, Greek olives, cherry tomatoes, red onion, store bought hummus, cucumber, and common pantry condiments/spices.
- Southwest Sweet Potato Vegan Meal Prep Bowls – Get the recipe here.
We love this zesty bowl that’s full of fiber, protein, and more. If you’re a vegan – this is your next favorite lunch. If you’re a meat lover, you’re not going to miss the meat. Did we mention it’s easy to make?
- Roasted Sweet Potatoes Stuffed with Quinoa and Spinach – Get the recipe here.
Be prepared for a taste bud explosion with these delectable stuffed sweet potatoes. Perfect to make ahead with only a handful of ingredients, they can be easily heated up in the oven and will hold up over a week’s time (even pre-stuffed!)
- Mediterranean Quinoa Salad Bowl – Get the recipe here.
This fresh and oh, so tasty veggie bowl is everything you could ever want for lunch or dinner! With crisp veggies, rich feta cheese, and a dollop of your favorite hummus, it’s diverse in flavor and texture.
Week Three: Breakfast for Lunch + Dinner
What you Need: Old Fashioned Oats, Milk (or milk substitute), Greek yogurt, lemon, blueberries, strawberries, toasted coconut, pecans, chia seeds, strawberry jam, honey, kiwi, pineapple, 1 dozen eggs, assorted veggies for egg muffins, shredded cheese, sweet potatoes, one zucchini, frozen corn and peas, fresh thyme, half and half (or almond milk)
- Easy Overnight Oats – Get the recipe here.
These jars of overnight oats are filling and will satisfy that sweet tooth without compromising your healthy goals. Great for a heavy snack or a light lunch, you’re going to wonder why you didn’t start making these until now.
- Healthy Egg Muffin Cups – Get the recipe here.
Quite possibly the easiest grab + go idea, these egg muffins are awesome for the breakfast lover who never has time for breakfast. Delicious for breakfast, lunch, or dinner, the possibilities are endless for combinations!
- Sweet Potato and Zucchini Healthy Strata Bake – Get the recipe here.
This recipe is mouth watering, delicious. Such a great make-ahead casserole that’s healthy (especially if you sub the cream for almond milk and use 1/2 of the amount of shredded cheese), it’s a dish you’re going to want to keep eating.