Healthy Meal Prep Ideas for Busy Weekdays

Preparing meals in advance is a great way to save time and make sure you have some healthy meals ready for each day of the week. Here are a few ideas to inspire you:

Breakfast

  • Overnight oats: In a jar or container, mix together rolled oats, milk, yogurt, and your choice of toppings (e.g., fruit, nuts, seeds). Let it chill overnight and enjoy in the morning.
  • Breakfast burritos: Make burritos filled with scrambled eggs, beans, veggies, and salsa. Wrap in foil and keep in the fridge for easy grab-and-go breakfasts.
  • Yogurt parfaits: Layer yogurt, fruit, granola, and nuts in a jar or container.

Lunch

  • Salads: Build salads with mixed greens, grilled chicken or fish, veggies, and a light dressing. Keep them in airtight containers.
  • Sandwiches: Make whole-wheat sandwiches filled with lean protein (e.g., chicken, turkey, tuna), vegetables, and a spread (e.g., hummus, avocado).
  • Soups: On the weekend, make a big pot of soup, and then portion it out in single containers for easy grab-and-go lunches during the week.

Dinner

  • Sheet pan meals: Roast vegetables and protein (e.g., chicken, fish, tofu) in a sheet pan. Serve with a side of rice or quinoa.
  • Slow cooking: Keep your meal cooking in a slow cooker on low throughout the day. Soups, stews, and pulled meats are great options.
  • Pasta: Cook whole-wheat noodles with any variety of sauces (e.g., marinara, pesto, Alfredo); top with vegetables and protein to make a complete meal.

Snacks

  • Fruits: Cut up apples, bananas, or any other fruit you like and place them in containers for easy snacks.
  • Vegetables: Prepare carrot sticks, celery sticks, or any kind of veggies to dip in hummus or guacamole.
  • Nuts and seeds: Keep a bag of mixed nuts and seeds on hand for a quick and healthy piece of snack.

==Trick Meal Prep==

  • Get organized: Now figure out what type of meal prep it is you’ll be making that week and go accordingly to your grocery list. Plan your meals ahead.
  • Cook in bulk: If you make larger portions, you will save time and have leftovers for the following meals.
  • No such thing as a bad Tupperware: If you have reusable containers, buy them and set aside for the prepped meal.
  • Label and store well: Label the containers based on what is in them and when they were made so as not to confuse expiration dates and freshness.
  • Reheat good: When you reheat your dishes, please do so to an internal temperature of 165 °F (74 °C).

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