Meal prep ideas to get you started on the healthy lifestyle

LeaSHealthy lifestyle is all the rage right now. Balanced meals, exercising, meditating – taking care of yourself has been the biggest trend. And, rightfully so, because, after all, we live in the age of workaholics, stress, anxiety and depression. You should take care of yourself and make sure you live your best life. In this article, we are going to cover the new craze of the 2010s. We have prepared some of the best meal prep ideas to get you started on the healthy lifestyle.

Simple and easy meal prep ideas – breakfast quesadillas

Ingredients:

• 1tbsp olive oil
• 1 package breakfast sausages
• 6-8 tortillas
• 3 eggs
• 1 package shredded cheese
• 1/2 of red, green and yellow pepper
• 1 red onion
• salt and pepper
• cilantro, tomato and lime wedges

All the ingredients you will need for this delicious breakfast

Instructions:

1. Heat olive oil and cook the sausage, then cut it in small pieces.
2. Scramble the eggs.
3. Dice the peppers and onion.
4. Top the tortilla with cheese, sausages, scrambled eggs and the veggies, then top with more cheese.
5. Cook the quesadillas in a pan for about 5-7 minutes, until the cheese is melted.
6. Cut quesadillas in half and serve.

Delicious breakfast on the go

Meal prep ideas – egg bites

Ingredients:

Egg bites with bacon and gruyere:

• 1tbsp olive oil
• 16 eggs
• 1 cup bacon
• 1 cup gruyere cheese

Egg bites with red pepper:

• 1tbsp olive oil
• 1 cup roasted peppers
• 4 egg whites
• 1 cup spinach
• 1 cup monterey jack cheese

Simple breakfast, full of protein

Instructions:

1. Fill a 9×11 baking tray halfway with warm water and place a greased egg tray on top.
2. Divide toppings of choice among egg cups and fill the rest with eggs or egg whites.
3. Bake for 60 minutes, or until eggs are set.

Simple and easy

Greek yoghurt parfait

Ingredients:

For one parfait:

• 6oz plain Greek yoghurt
• 1tsp maple syrup
• 1/3 cup granola
• fruits:

Mixed berry – 1/3 cup blueberries, 1/3 cup raspberries

Blueberry lemon – 1/2 cup blueberries, 2tbsp lemon juice, 2tbsp slivered almonds

Apple cinnamon – 1/2 apple, 1tbsp lemon juice, 2tbsp slivered almonds, 1/4tsp cinnamon

Peanut butter banana – 1 banana, 1tbsp peanut butter, 1/4 cup peanuts

Peanut butter and jelly – 2/3 cup smushed raspberries, 1tbsp peanut butter, 1/4cup peanuts

Breakfast for each work day of the week

Instructions:

1. In a bowl, mix Greek yoghurt and maple syrup.
2. Layer the yoghurt with the selected toppings in a mason jar and repeat the layers until the jar is full.

Healthy meal in two steps

Instant pot oatmeal jars

Ingredients:

• 1 1/4 cup rolled oats
• 1/2 cup chopped apple
• 3 cups almond milk
• 1 shaved carrot
• 1/2 cup chopped walnuts
• 1/3 cup raisins
• 1/4 cup chia seed
• 1/2tbsp cinnamon
• pinch of sea salt
• 1/3 cup non dairy cream
• 1/4 cup maple syrup

Tasty breakfast to indulge in

Instructions:

1. Pour 3 cups of the milk in an oiled instant pot.
2. Add the oats and all the prepped ingredients, except for the cream and toppings.
3. Cook for 8-9 minutes.
4. Pour into 6-7 small mason jars.
5. You can top with maple syrup and blueberries.

Healthy lunch recipes – sweet potato crust quiche

Ingredients:

For the crust:

• 1tbsp olive oil
• 1 tbsp cornmeal
• 2.5 cups grated sweet potato
• 1 egg
• 1/2tsp salt
• 1tbsp garlic powder
• 1/4tsp ground cloves
• 1/8 tsp salt
• 1/8tsp pepper
• 3/4 cup almond flour

For the quiche:

• 8 eggs
• 1/4 cup almond milk
• 1 onion
• 2 cups spinach
• 1 red pepper
• 1/4 cup dried tomatoes
• 2oz goat cheese

This crust looks delicious

Instructions:

For the crust:

1. Cover a 9-inch pan in olive oil and sprinkle with cornmeal.
2. In a bowl, mix the grated sweet potato with 1/4 tsp salt and let sit for 15-20 minutes.
3. Wring out any access liquid from the potatoes between two towels.
4. Mix the sweet potato with the rest of the ingredients and form a ball
5. Flatten the mixture onto the bottom of the pan all the way to the sides.
6. Bake at 200 degrees for 20 minutes.

For the Frittata:

1. Prepare your vegetables.
2. In a bowl, whisk 8 eggs and 1/4 cup of almond milk.
3. Add caramelised onion, spinach and chopped red pepper on top of the crust.
4. Pour the eggs mixture on top.
5. Top with tomatoes and goat cheese
6. Bake at 200 degrees with tin foil for about 20 minutes and then for additional 15 minutes without foil.

And voila!

Super tasty chicken fajitas

Ingredients:

Rub:

• 1tbsp sugar
• 3/4tsp salt
• 1tbsp chilli powder
• 1.5tsp cumin
• 1.5tsp paprica
• 1/2tsp garlic powder
• 1/2tsp onion powder
• 1/8-1/4 tsp cayenne

Fajitas:

• 2 chicken breasts, sliced into strips
• 6 cups mixed vegetables – bell peppers, zucchini, red onion, mushrooms
• juice from 1 lime
• 1tbsp olive oil

To serve:

• tortillas
• salsa and greek yoghurt
• fresh avocado

Instructions:

1. Pre-heat oven to 200 degrees.
2. In a bowl, mix the chicken and veggies with the olive oil and lime juice.
3. Add the rub and stir.
4. Arrange everything on a pan and roast until the chicken is cooked.

Separate in containers for each day of the week

Chickpea curry – meal prep ideas

Ingredients:

• 1 can coconut milk
• 2 cans chickpeas
• 2tsp turmeric
• 2tsp garam masala
• 1tsp ginger powder
• 1/2tsp chilli flakes
• 1 onion
• 2 garlic cloves
• 2tbsp olive oil
• 10oz baby spinach
• salt
• 4 lemon wedges
• fresh coriander

Instructions:

1. Heat the oil and add the spices, then add the onion and garlic, chopped. Once they are brown add the chickpeas and coconut milk with salt.
2. Cook for five minutes and add the spinach, let the spinach wilt under a cover.
3. Add fresh lemon juice and coriander for taste.

Greek quinoa salad

Ingredients:

For the salad:

• 1 can chickpeas
• 1 can artichoke hearts
• 2 cups cooked quinoa
• 1 jar roasted bell peppers
• 1 cucumber
• 1/2 cup sliced kalmata olives
• 1/2 cup red onion
• 1/4 cup dried tomatoes packed in oil
• 1 cup crumbled feta cheese
• 1/2 cup chopped basil
• 6 cups spinach

For the dressing:

• 1/2 cup olive oil
• 2tbsp lemon juice
• 3 garlic cloves
• 2tbsp honey
• 2tbsp dijon mustard
• 1tsp dried oregano
• 1tsp kosher salt
• 1/2tsp black pepper

Instructions:

1. Add all the ingredients for the dressing in a jar and shake well.
2. In a mason jar put a spoon of dressing, followed with the artichoke hearts, bell peppers, chickpeas, cucumbers, quinoa, olives, tomatoes, feta cheese, red onion, basil leaves and salad greens.
3. Once you are ready to serve shake the mason jar well.

Honey Sriracha glazed meatballs

Ingredients:

For the meatballs:

• 2lb lean ground turkey
• 2 eggs
• 1 cup breadcrumbs
• 1/2tsp garlic powder
• 1/4 cup chopped green onions
• 1/2tsp salt
• 1/2tsp black pepper

For the sauce:

• 1/4 cup Sriracha
• 3tbsp soy sauce
• 1tbsp grated fresh ginger
• 3tbsp rice vinegar
• 3tbsp honey
• 3 garlic cloves, minces
• 1/2tsp toasted sesame oil

Instructions:

1. Preheat oven to 180 degrees.
2. In a bowl mix the turkey, breadcrumbs, eggs, onion, garlic powder and salt and pepper and stir well.
3. Shape the mixture into small balls and bake them for about 20-25 minutes.
4. Combine the sauce ingredients in a pan and bring to a boil, then simmer for 8-10 minutes and toss with the meatballs
5. Serve over brown rice and top with green onions and sesame seeds.

Caribbean jerk shrimp

Ingredients:

• 10oz large shrimp, peeled and deveined
• 2tbsp olive oil
• 1tbsp brown sugar
• 2tbsp red wine vinegar
• 2tbsp orange juice
• 1tbsp soy sauce
• 2tbsp chopped green onions
• 1tbsp jalapeno
• lime wedges

For the jerk seasoning:

• 1/2tsp garlic powder
• 1/4tsp onion powder
• 1/4tsp dried thyme
• 1/2tsp paprika
• 1/8tsp allspice
• 1/8tsp nutmeg
• 1/4tsp cayenne pepper
• 1/8tsp sea salt

For the cauliflower rice:

• 1tbsp olive oil
• 1 chopped bell pepper
• 4 cups cauliflower rice
• 1 jalapeno
• 1 cup fresh pineapple, chopped
• 1/4tsp sea salt
• 1tsp garlic powder
• 1/4tsp pepper
• 1/8tsp cinnamon
• 1/4cup orange juice
• 1 can red kidney beans
• 2tbsp cilantro, chopped

Instructions:

1. In a bowl, whisk together the olive oil, red wine vinegar orange juice, brown sugar, soy sauce, jalapeno, green onion and jerk seasoning, then add the shrimp and leave for about 30 minutes.
2. For the cauliflower rice, heat the skillet with the olive oil inside, then add the bell pepper, jalapeno and pineapple and saute for 3-5 minutes. Then, add the cauliflower rice and stir in garlic powder, salt and pepper, cinnamon and orange juice. Cook for 5 minutes, then add the kidney beans and cook for 2 more minutes. Remove from heat and add cilantro.
3. Boil the marinade and let simmer for about 10 minutes.
4. Brush the glaze over the shrimp and serve over the rice with lime wedges.

Sesame noodle bowls

Ingredients:

For the sesame sauce:

• 1/4 cup warm water
• 1/4 cup sesame paste
• 3tbsp soy sauce
• 1tbsp sesame oil
• 1tbsp rice vinegar
• 1 clove garlic
• Sriracha and sugar to taste

For the noodles:

• 6-8oz stir fry noodles
• 2 cucumbers
• 2 cups edamame, cooked
• 1lb chicken breast, cooked and diced
• sesame seeds

Instructions:

1. Whisk all sauce ingredients together.
2. Cook the noodles and toss them with half of the sesame sauce.
3. In containers divide the noodles, edamame, cucumber and chicken, drizzle with the extra sauce and sprinkle with sesame seeds

Spicy chicken

Ingredients:

For the meal prep:

• 1 cup white rice
• 1 cup water
• 14oz fresh salsa
• 1tsp oil
• 1/2tsp salt
• 1lb chicken breast, cut into pieces
• spices mix – cumin, chilli powder, garlic powder and cayenne

For adding in later:

• 1 can black beans
• chopped cilantro
• sunshine sauce

Instructions:

1. In a pot, mix the rice, water, tomatoes, salt and oil, place the chicken on top and sprinkle with the spice mix and salt. Turn the instant pot on high pressure for 7-8 minutes
2. Mix the black beans and sunshine sauce with the rice.
3. To serve divide the rice and beans amongst 4-6 containers and top each with chicken. Sprinkle with cilantro and sunshine sauce.

Sweet potato jar salads

Ingredients:

For the vinaigrette:

• 2tbsp olive oil
• 2tbsp white wine vinegar
• 1/4tsp salt
• 2tsp lime juice
• 1/2tsp chilli powder
• 1 clove garlic, minced
• 2tsp honey

For the salad:

• 6 cups sweet potato cubes
• 1/2tsp chilli powder
• 1 can of brown lentils, drained
• 1tbsp olive oil
• 1 can of corn kernels, drained
• 1 red bell pepper

Instructions:

1. Shake together all the vinaigrette ingredients.
2. Heat the oven to 200 degrees and toss the sweet potato cubes in the chilli powder and olive oil and bake for about 10 minutes, then turn and bake for 15 more minutes.
3. In the mason jars layer 1tbsp of vinaigrette, 1/2 cup lentils, 1/2 cup corn kernels, 1 cup sweet potato cubes, bell pepper slices.

Thai coconut instant noodles

Ingredients:

• 1/4 cup coconut milk
• 2tsp chicken stock concentrate
• 1tsp Thai green curry paste
• 1tsp lime juice
• 1/2tsp brown sugar
• 1 cup spaghetti, cooked al dente
• 1/2 cup thawed frozen vegetables
• 1/2 cup chicken breast, cooked and cut into small slices

Instructions:

1. Place in a mug: coconut milk, green curry paste, chicken stock concentrate, lime juice, brown sugar, spaghetti, veggies and chicken breast.
2. When ready to serve pour boiling water to the top of the cup, allow to sit for 3 minutes and shake everything together.

Turkey taco bowls

Ingredients:

For the rice:

• 3/4 cup brown rice
• 1/8tsp salt
• zest of 1 lime

For the turkey:

• 3/4lb ground turkey
• 2tbsp taco seasoning

For the salsa:

• 1 pint cherry tomatoes
• 1 jalapeno, minced
• 1/4cup red onion, minced
• juice from 1/2 lime
• 1/8tsp salt

Add ins:

• 1 can corn kernels
• 1/4 cup shredded cheese

Instructions:

1. Cook the brown rice and add the lime zest and salt.
2. Then, cook the turkey, tossing it with the taco seasoning. Cook for about 10 minutes.
3. Mix all salsa ingredients together.
4. To assemble the bowl add 1/4 portion of the cooked rice, 1/2 cup corn kernels, 1/2 cup taco meat and 1/4 portion of salsa.

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