Healthy meal prep can be a game-changer for busy moms. I’m a big fan of meal prep because it saves us time, money, and stress during the week. Plus it’s an easy way to ensure our family is eating healthy, balanced meals.
However, coming up with new ideas for meal prep can be a challenge. That’s why I’ve compiled a list of five delicious and healthy meal prep ideas that will help you get through the week without feeling like you’re eating the same thing every day.
Healthy Meal Prep Ideas
- Grilled chicken and veggie skewers. This is a great option for meal prep because it’s easy to customize with your family’s favorite vegetables, and the chicken and vegetables can be grilled in advance and stored in the fridge for the week. Serve the skewers with brown rice or quinoa for a complete meal.
- Turkey and veggie muffin tin frittatas. These frittatas are a great way to use up leftover veggies and turkey, and they’re easy to grab and go in the morning. Simply mix together the ingredients, pour them into a muffin tin, and bake until they’re set. They can be stored in the fridge or freezer for a quick and healthy breakfast or snack.
- Slow cooker black bean and sweet potato tacos. This meal is perfect for a busy weeknight because it requires minimal prep and the slow cooker does all the work. Simply toss the ingredients in the slow cooker in the morning and come home to a delicious and healthy meal. Serve the black bean and sweet potato mixture in taco shells or over a bed of lettuce for a low-carb option.
- Quinoa and veggie bowls. These bowls are a great way to use up any leftover vegetables you have in the fridge, and they’re a great option for vegetarians or those following a plant-based diet. Simply cook the quinoa in advance, and then add your choice of vegetables, such as roasted Brussels sprouts, roasted sweet potatoes, and steamed broccoli. Top with a protein of your choice, such as tofu or grilled chicken, and a homemade vinaigrette.
- Baked salmon and roasted vegetables. This is a healthy and easy meal that can be made in advance and served all week long. Simply roast a batch of vegetables, such as asparagus, bell peppers, and cherry tomatoes, and bake the salmon in the oven. The salmon and vegetables can be stored in the fridge and served with a salad or whole grain for a complete meal.
Meal Prep Containers
I prefer glass meal prep containers for a few reasons. Glass is a non-porous material, which means it won’t absorb food odors or flavors. This makes it ideal for storing a variety of different foods in the same container without any cross-contamination of flavors.
Glass is also a non-toxic material, so it won’t leach any chemicals into your food. This is especially important for people who are concerned about the potential health risks associated with certain types of plastic. It’s very durable and resistant to breaking. Glass containers are also environmentally friendly. These containers are a bestseller on Amazon.
Breakfast Meal Prep
- Overnight oats: Combine rolled oats, milk, and your choice of fruit, nuts, and spices in a jar or container, and let it sit in the fridge overnight. In the morning, you can add a drizzle of honey or maple syrup for sweetness, if desired.
- Egg muffins: Pre-make a batch of egg muffins by whisking together eggs, diced vegetables, and your choice of protein (such as bacon or sausage). Pour the mixture into muffin tins and bake until set. These can be stored in the fridge and reheated in the microwave for a quick, protein-packed breakfast.
- Breakfast burritos: Assemble breakfast burritos using whole grain tortillas, scrambled eggs, black beans, cheese, and diced veggies. Wrap them up and store them in the fridge or freezer, and then microwave to reheat.
- Chia seed pudding: Mix together chia seeds, milk, and your choice of fruit and sweetener in a jar or container, and let it sit in the fridge overnight. In the morning, top the pudding with nuts, seeds, and/or granola for crunch.
- Smoothie packs: Prep smoothie packs by dividing your choice of frozen fruit, leafy greens, and any other ingredients (such as nuts, seeds, or protein powder) into individual bags or containers. When you’re ready to make a smoothie, just add your liquid of choice (such as milk or water) and blend everything together.
High Protein Meals
- Use more beans, legumes, and lentils into your meals. These plant-based sources of protein are a great way to add protein to your diet without relying on meat. Some examples include black beans, chickpeas, kidney beans, lentils, and split peas.
- Add nuts and seeds. These are good sources of protein and can be added to salads, oatmeal, yogurt, or eaten as a snack. Some examples include almonds, chia seeds, pumpkin seeds, and sunflower seeds.
- Dairy products like milk, cheese, and yogurt are good sources of protein and can be easily added to meals. Add a handful of cheese to a salad or bowl of pasta.
- Include more eggs in your meal preps. Eggs are a good source of protein and can be easily incorporated into a variety of dishes. You could add scrambled eggs to a breakfast burrito, make a frittata for dinner, or hard boil some eggs for a quick snack.
Meal Preps for Weight Loss Tips
- Plan your meals in advance: Planning your meals in advance can help you to make healthier choices and avoid last-minute decisions that may not support your weight loss goals. You can try setting aside some time on the weekend to plan and prepare your meals for the week ahead.
- Make use of healthy, low-calorie ingredients: When meal prepping for weight loss, it’s important to choose ingredients that are nutritious and low in calories. Some good options include lean proteins, such as chicken, turkey, and fish; fiber-rich vegetables, such as leafy greens and cruciferous vegetables; and complex carbohydrates, such as quinoa, sweet potatoes, and brown rice.
- Portion out your meals: Proper portion control can be key to successful weight loss. When meal prepping, it can be helpful to portion out your meals into individual containers, so you can easily track your intake and avoid over-eating. You can also try using smaller plates and bowls to help you control your portions.
Meal prep doesn’t have to be complicated or time-consuming. By planning ahead and getting creative with your meals, you can easily incorporate healthy and delicious options into your weekly routine. And the best part? You’ll have more time to spend with your family, rather than stressing about what to make for dinner.