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Are you tired of grabbing unhealthy fast food or skipping meals altogether because of your busy schedule? Meal prepping could be the answer to your problems. By planning and preparing your meals in advance, you can ensure you are eating nutritious, healthy food even when you don’t have time to cook. In this article, we will provide you with five easy and healthy meal prep recipes.
Seed Keyword: Meal Prep
Meal prepping is the process of planning and preparing your meals in advance. It involves cooking and portioning your meals for the week ahead, so you have healthy and nutritious food on hand at all times. Not only does meal prepping help you save time, but it also helps you save money on groceries and reduces food waste.
The key to effective meal prep is to plan ahead. Take some time to create a meal plan for the week and make a grocery list of all the ingredients you will need. If you are new to meal prepping, start with simple recipes and gradually work your way up to more complex dishes.
Recipe 1: Slow Cooker Chicken Curry
This slow cooker chicken curry recipe is a simple yet delicious meal that you can prep in advance and enjoy throughout the week. It is packed with protein and veggies, making it a healthy and filling meal option. Here’s what you’ll need:
| Ingredients: | Instructions: |
|---|---|
| 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces | 1. In a mixing bowl, combine the coconut milk, curry paste, and chicken broth. Stir to blend and set aside. |
| 1 can (13.5 oz) of coconut milk | 2. In a slow cooker, add in the chicken, onion, carrots, garlic, ginger, and the coconut milk mixture. Stir to combine. |
| 2 tbsp red curry paste | 3. Cover and cook on high for 3-4 hours or low for 6-7 hours. |
| 1 cup of chicken broth | 4. Serve over brown rice or quinoa and garnish with cilantro, if desired. |
| 1 onion, chopped | |
| 2 carrots, peeled and chopped | |
| 3 cloves of garlic, minced | |
| 1 tbsp ginger, grated |
You can store this curry in an airtight container in the fridge for up to four days or in the freezer for up to six months. When you’re ready to enjoy it, simply reheat in the microwave or on the stove.
Recipe 2: Greek Salad with Grilled Chicken
This Greek salad with grilled chicken is a perfect option for a light and refreshing lunch. It is loaded with veggies, healthy fats, and protein. Here’s what you’ll need:
| Ingredients: | Instructions: |
|---|---|
| 2 boneless, skinless chicken breasts | 1. Preheat grill to medium-high heat. |
| 1 red bell pepper, chopped | 2. Season chicken with salt and pepper and grill for 6-8 minutes per side or until cooked through. |
| 1 cucumber, chopped | 3. In a mixing bowl, combine the cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, olives, and Greek dressing. Stir to blend. |
| 1 pint cherry tomatoes, halved | 4. Once the chicken is done, let it rest for a few minutes before slicing. |
| 1/2 red onion, thinly sliced | 5. Divide the salad into meal prep containers and top with sliced chicken. |
| 1/2 cup crumbled feta cheese | |
| 1/3 cup sliced kalamata olives | |
| 1/2 cup Greek dressing |
This salad can be stored in the fridge for up to four days. Keep the dressing separate until you’re ready to eat to prevent the veggies from getting soggy.
Recipe 3: Quinoa and Black Bean Bowl
This quinoa and black bean bowl is a vegetarian meal option that is easy to prep and packed with protein and fiber. Here’s what you’ll need:
| Ingredients: | Instructions: |
|---|---|
| 1 cup uncooked quinoa | 1. Cook quinoa according to package instructions. |
| 1 can (15 oz.) of black beans, drained and rinsed | 2. In a mixing bowl, combine the cooked quinoa, black beans, corn, red onion, cilantro, and lime juice. Stir to blend. |
| 1/2 cup of corn | 3. Divide the mixture into meal prep containers and top with avocado slices, if desired. |
| 1/2 red onion, chopped | |
| 1/4 cup chopped cilantro | |
| 1 lime, juiced | |
| 1 avocado, sliced (optional) |
You can store this quinoa and black bean bowl in the fridge for up to five days. It can be served cold or reheated in the microwave or on the stove.
Recipe 4: Turkey and Sweet Potato Skillet
This turkey and sweet potato skillet is a hearty and filling meal that is perfect for dinner or lunch. Here’s what you’ll need:
| Ingredients: | Instructions: |
|---|---|
| 1 lb ground turkey | 1. In a large skillet, cook ground turkey over medium heat until no longer pink. Drain any excess fat. |
| 2 sweet potatoes, peeled and diced | 2. Add in the diced sweet potatoes, onion, and garlic to the skillet. Cook for 8-10 minutes or until the sweet potatoes are tender. |
| 1 onion, chopped | 3. In a small mixing bowl, whisk together the chicken broth, Dijon mustard, and maple syrup. |
| 3 cloves of garlic, minced | 4. Pour the chicken broth mixture over the skillet and stir to combine. |
| 1 cup of chicken broth | 5. Let the mixture simmer for a few minutes, then divide into meal prep containers. |
| 2 tbsp Dijon mustard | |
| 2 tbsp maple syrup |
You can store this turkey and sweet potato skillet in the fridge for up to four days or in the freezer for up to six months. When you’re ready to eat, simply reheat in the microwave or on the stove.
Recipe 5: Tuna Salad Lettuce Wraps
These tuna salad lettuce wraps are a light and refreshing meal option that is easy to prepare and perfect for a quick lunch. Here’s what you’ll need:
| Ingredients: | Instructions: |
|---|---|
| 2 cans (5 oz.) of tuna, drained | 1. In a mixing bowl, combine the tuna, celery, red onion, Greek yogurt, mustard, and lemon juice. Stir to blend. |
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