It can be difficult to find the time and energy to cook after a long day of work, school, or any other commitments.
This is why it’s a great idea to develop the weekend quick meal-prepping habit; it will not only help you save money and eat healthier, but it will also free up some valuable hours that could be better used for self-care.
Now, for people who are too busy to spend hours in the kitchen every day, meal prep and healthy recipes are the answer.
Let’s dive into the blog for delicious and healthful meal prep ideas. So, next time when you think what to pack for the lunchbox, following are some of the ideas for you.
Why Meal Planning Can Change Your Life
When your life is all about meetings, deadlines, or managing kids all the time, etc, you need to be more prepared for the coming day or week. In your case. So, how can it be really effective?
- Preparing multiple meals at once reduces the amount of time spent cooking and cleaning up afterward.
- Having prepared meals at hand helps you steer clear of unhealthy last-minute decisions.
- Meal preparation and bulk ingredient purchases can result in cost savings.
Avoid the daily panic of “what am I going to eat?”
Top 5 Healthy Recipes For Your Lunchbox Idea
Here are some healthy recipes for you:
- Quinoa and Veggie Power Bowls
These Quinoa and Veggie Power Bowls are a filling and nutritious meal because of their delicious combination of nutty flavors and colorful vegetables.
Ingredients:
- One cup of quinoa
- One tablespoon of olive oil and two cups of vegetable broth
- One chopped red bell pepper
- One diced zucchini
- Half a cup of cherry tomatoes
- One cup of chopped spinach
- One teaspoon of powdered garlic
- One teaspoon of powdered onion
- To taste, add salt and pepper.
- Half a sliced avocado (topping)
- Half a cup of crumbled feta cheese (optional)
- Two tablespoons of drizzling balsamic vinegar
Instructions
First, rinse the quinoa and cook it in boiling vegetable broth for about 15 minutes until all the liquid is gone.
While that’s cooking, sauté red bell pepper and zucchini in olive oil for a few minutes, then add cherry tomatoes and spinach until the spinach softens.
Sprinkle everything with salt, pepper, onion powder, and garlic powder. After cooking, fluff the quinoa and combine it with the vegetables. Serve it in bowls with avocado slices, feta cheese, and a drizzle of balsamic vinegar on top.
- Overnight Oats with Fresh Berries
These Overnight Oats with Fresh Berries are a delicious breakfast option that combines the flavorful seasonal berries with creamy oats for a quick and healthy meal.
Ingredients:
- One cup of rolled oats
- Two cups of almond milk, or any other type of milk
- One tablespoon of chia seeds
- One tablespoon of maple syrup or honey
- One teaspoon of vanilla extract
- Fresh berry mixture (strawberries, blueberries, and raspberries) in one cup
- Greek yogurt, ¼ cup (optional)
Instructions:
In a bowl, combine the rolled oats, almond milk, chia seeds, honey or maple syrup, and vanilla and stir until thoroughly blended.
Spoon the mixture into jars, garnish with fresh berries and, if desired, a dollop of Greek yogurt, then cover and chill for at least 4 hours or overnight. Stir it in the morning and eat it cold or warm for breakfast.
- Greek Yogurt Parfaits with Granola
A delightful combination of creamy yogurt, crunchy granola, and fresh fruits, this Greek yogurt parfait with granola is ideal for breakfast or as a snack.
Ingredients:
- Two cups of Greek yogurt
- One cup of granola
- Fresh berry mixture (strawberries, blueberries, and raspberries) in one cup
- Two tablespoons of maple syrup or honey
- One teaspoon of vanilla extract
- 1/4 cup of optionally chopped nuts
Instructions:
In a blender, combine Greek yogurt, honey, maple syrup, and a tiny bit of vanilla until blended.
Repeatedly layer the yogurt, granola, and mixed berries in glasses or bowls until the bowl is full, then top with berries. If you want more crunch, add some chopped nuts. To allow the flavors to meld, chill for up to half an hour or enjoy immediately.
- Mediterranean Chickpea Bowls
A colorful and nourishing dish that can be prepared ahead of time, Mediterranean Chickpea Bowls are ideal for people with hectic schedules. These bowls, which are full of vibrant vegetables and protein from chickpeas, are not only very gratifying but also very healthful.
You can easily alter this recipe to suit your tastes or what you have on hand by substituting different ingredients.
Ingredients:
- One can (15 oz) of rinsed and drained chickpeas
- Half a cup of cherry tomatoes
- One diced cucumber
- One diced red bell pepper
- 1/4 red onion, chopped finely
- 1/4 cup of chopped parsley
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup sliced olives (not required)
- Two tablespoons of olive oil
- One tablespoon of lemon juice
- One teaspoon of oregano, dried
- To taste, add salt and pepper.
- Brown rice or cooked quinoa (for serving)
Instructions:
Chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and olives are combined in a bowl to make Mediterranean Chickpea Bowls. After whisking together the olive oil, lemon juice, oregano, salt, and pepper, drizzle the mixture with the dressing and gently toss.
To absorb the flavors, leave it for ten to fifteen minutes. If desired, garnish with feta and serve over brown rice or quinoa. These bowls are ideal for meal prep because they keep well in the refrigerator for up to four days!
- Spicy Chickpea and Sweet Potato Tacos
With their delicious blend of savory and spicy flavors, these Spicy Chickpea and Sweet Potato Tacos are the ideal dish for any gathering.
Ingredients:
- One can of rinsed and drained chickpeas
- One big sweet potato, chopped and peeled
- One tablespoon of olive oil
- One teaspoon of paprika smoked
- One teaspoon of cumin
- half a teaspoon of cayenne
- Half a teaspoon of powdered garlic
- One-fourth teaspoon of salt
- 1/4 tsp black pepper
- Eight tiny corn tortillas
- One sliced avocado
- 1/4 cup freshly chopped cilantro and one lime, wedged
Instructions:
Set the oven temperature to 400°F, or 200°C. Add the diced sweet potato, olive oil, cumin, cayenne pepper, garlic powder, smoked paprika, salt, and black pepper to a big bowl and toss to coat.
Arrange the sweet potato mixture in a single layer on a baking sheet and bake for approximately 20 minutes, or until it is soft.
In a small saucepan, warm the chickpeas over medium heat until they are thoroughly heated while the sweet potatoes roast.
In a dry skillet, warm the corn tortillas for approximately 30 seconds on each side over medium heat. To assemble the tacos, top each tortilla with a spoonful of roasted sweet potatoes and chickpeas, followed by slices of avocado and fresh cilantro.
Conclusion
Busy life?
It doesn’t mean you have to skip on the healthy meals.
With easy, delicious meal prep ideas like these, you’re investing in your general well-being, energy, and mood in addition to saving time.
A little preparation goes a long way. Does it work for you?
Comment below if you have some more ideas to share.
FAQs
How long is it okay to keep meal prep food in the refrigerator?
Generally speaking, meal prep dishes keep well in the refrigerator for three to four days. It’s best to eat them as soon as possible because their safety and freshness deteriorate after that.
Are These Meal Prep Recipes Freezable for Later Use?
Meal prep recipes can indeed be frozen for later use. Just be sure to keep them in freezer bags or airtight containers. To ensure maximum freshness, mark them with dates so you know when to use them.
