Seems like we’re all working longer for less these days—which is why Meal Prep seems to be the go-to solution when you’re done and tired at the end of a long, hard day. I prefer to make my meals on Sunday after a visit to my local Farmer’s Market. I recommend 2-3 recipes to that I can then pop into the freezer and pull out for variety. Here's my one-week, freezable, fast and deLISH, healthy meal prep plan with quick and healthy din that freeze great. 

Day 1: Chicken and Vegetable Stir-Fry 

This stir fry provides you a balanced meal with lean protein from chicken, has a variety of colorful vegetables, low in calories and packed full of nutrients. It's quick to prepare, making it perfect for busy weeknights.

Ingredients

2 boneless, skinless chicken breasts

2 cups of mixed vegetables (broccoli, bell peppers, snap peas)

2 tablespoons of low-sodium soy sauce

1 tablespoon of olive oil

1 clove of garlic, minced

Salt and pepper to taste 

DIRECTIONS:

1. Cut chicken breasts into bite-sized pieces.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add chicken and cook until no longer pink, about 5 minutes.
4. Add minced garlic and vegetables, stir-fry for another 3-5 minutes.
5. Stir in soy sauce and season with salt and pepper.
6. Divide into meal-sized portions and let cool.
7. Store in airtight containers in the freezer.

Storage: Freeze for up to 3 months. Serving Size: 1 meal-sized portion. Approximate Servings: 4. Calories: Approximately 400 calories per serving. Serving Size: 1.5 cups per serving. Approximate Servings: 6. Nutritional Info: High in protein, low in carbs. Thawing: Thaw in the refrigerator for 24 hours before reheating.

Day 2: Lentil and Vegetable Soup 

Besides being high in fiber, vitamins, and minerals, this soup is an excellent vegetarian option that's both filling and nutritious, making it a great choice if you’re looking to incorporate more plant-based meals into your diet. 

Ingredients

1 cup of dried lentils

4 cups of vegetable broth

2 cups of diced tomatoes (canned or fresh)

2 cups of mixed vegetables (carrots, celery, onion)

1 teaspoon of olive oil

1 teaspoon of dried thyme

Salt and pepper to taste 

DIRECTIONS:

1. Heat olive oil in a large pot over medium heat.
2. Add diced vegetables and sauté for 5 minutes.
3. Add lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
5. Let it cool and portion it into containers.

Storage: Freeze for up to 3 months. Serving Size: 1 cup. Approximate Servings: 10 servings. Calories:Approximately 250 calories per serving. Nutritional Info: High in fiber, vitamins, and minerals. Thawing: Thaw in the refrigerator overnight and reheat on the stove or in the microwave.

Day 3: Baked Salmon with Quinoa and Roasted Vegetables

Salmon is rich in omega-3 fatty acids that are beneficial for heart health. Paired with quinoa and roasted vegetables, it's a well-rounded meal that provides protein, healthy fats, and a great variety of nutrients.

Ingredients

2 salmon fillets

1 cup of quinoa

2 cups of mixed vegetables (zucchini, cherry tomatoes, red onion)

2 tablespoons of olive oil

1 teaspoon of dried basil

Salt and pepper to taste 

DIRECTIONS:

1. Preheat the oven to 375°F (190°C).
2. Place salmon fillets on a baking sheet, drizzle with 1 tablespoon of olive oil, sprinkle with dried basil, salt, and pepper. Bake for 15-20 minutes until cooked through.
3. Cook quinoa according to package instructions.
4. Toss mixed vegetables with the remaining olive oil, salt, and pepper. Roast in the oven for 15-20 minutes.
5. Let everything cool, then divide into meal-sized portions.

 

Storage: Freeze for up to 2 months. Serving Size: 1 salmon fillet with quinoa and vegetables

Approximate Servings: 4. Calories: Approximately 450 calories per serving. Nutritional Info: Rich in omega-3 fatty acids and protein. Thawing: Thaw in the refrigerator for 24 hours and reheat in the microwave or oven. 

Day 4: Turkey and Black Bean Chili 

Turkey and black bean chili is a comforting, hearty and protein-rich meal. It's recommended because it's a balanced dish that's satisfying and easy to prepare. It's also a great source of lean protein and fiber, making it perfect if you’re looking to maintain your weight. 

Ingredients

1 lb ground turkey

1 can of black beans, drained and rinsed

1 can of diced tomatoes

1 onion, chopped

1 bell pepper, chopped

2 cloves of garlic, minced

2 tablespoons of chili powder

Salt and pepper to taste 

DIRECTIONS:

1. In a large pot, brown ground turkey over medium heat.
2. Add chopped onion, bell pepper, and garlic; sauté until softened.
3. Stir in chili powder, diced tomatoes, and black beans.
4. Simmer for 20-25 minutes.
5. Let it cool, then portion it into containers.

Storage: Freeze for up to 3 months. Serving Size: 1/2 of a spaghetti squash with toppings

Approximate Servings: 2 (can be doubled for 4 servings). Calories: Approximately 350 calories per serving. Nutritional Info: High in protein and fiber. Thawing: Thaw in the refrigerator and reheat on the stove or in the microwave. 

Day 5: Vegetable and Chickpea Curry 

Here’s another nutritious, delicious and filling plant-based recipe that freezes well. Chickpeas provide protein and fiber, while the curry sauce is rich in flavor from spices and coconut milk. It's a satisfying, meatless choice. 

Ingredients

2 cups of cauliflower florets

1 can of chickpeas, drained and rinsed

1 onion, chopped

2 cloves of garlic, minced

1 can of coconut milk

2 tablespoons of curry paste

1 tablespoon of olive oil

Salt and pepper to taste

DIRECTIONS:

1. Heat olive oil in a large skillet.
2. Sauté chopped onion and garlic until fragrant.
3. Add cauliflower florets, chickpeas, and curry paste; cook for 5 minutes.
4. Pour in coconut milk, season with salt and pepper, and simmer for 15-20 minutes.
5. Let it cool and portion it into containers. 

Storage: Freeze for up to 2 months. Serving Size: 1.5 cups per serving. Approximate Servings: 4. Calories: Approximately 300 calories per serving. Nutritional Info: High in fiber and plant-based protein. Thawing: Thaw in the refrigerator and reheat on the stove or in the microwave. 

Day 6: Teriyaki Turkey Meatballs with Brown Rice 

These turkey meatballs are a healthier alternative, as they are leaner in protein versus traditional beef meatballs. Plus when you serve them with brown rice and broccoli, you’ll have a well-balanced meal that's lower in saturated fat compared to beef-based alternatives. 

Ingredients

1 lb ground turkey

1/4 cup breadcrumbs

1/4 cup teriyaki sauce

2 cups cooked brown rice

2 cups broccoli florets

1 tablespoon olive oil

Salt and pepper to taste 

DIRECTIONS:

1. In a bowl, mix ground turkey, breadcrumbs, and 2 tablespoons of teriyaki sauce. Form into meatballs.
2. Heat olive oil in a skillet over medium-high heat. Cook meatballs until browned and cooked through.
3. Steam broccoli until tender.
4. Cook brown rice according to package instructions.
5. Drizzle the remaining teriyaki sauce over the meatballs.
6. Let everything cool and portion it into containers. 

Storage: Freeze for up to 2 months. Serving Size: 1.5 cups per serving. Approximate Servings: 6. Calories: Approximately 400 calories per serving. Nutritional Info: High in protein and whole grains. Thawing: Thaw in the refrigerator overnight and reheat in the microwave or on the stove. 

Day 7: Spaghetti Squash with Pesto and Cherry Tomatoes 

Spaghetti squash is a low-carb alternative to traditional pasta, making it the perfect “pasta” if you’re looking to reduce your carbohydrate intake. It's a lighter option that's still packed with flavor—thanks to the pesto and cherry tomatoes. And of course, a great way to incorporate more veggies into your daily diet. 

Ingredients

1 spaghetti squash

1 cup cherry tomatoes, halved

1/4 cup pesto sauce

1 tablespoon olive oil

Salt and pepper to taste 

DIRECTIONS:

1. Preheat the oven to 375°F (190°C).
2. Cut spaghetti squash in half lengthwise, scoop out seeds.
3. Brush the inside with olive oil, sprinkle halved cherry tomatoes and salt and pepper to taste
4. Bake uncovered for 45 minutes
5. Cool for 5 minutes, then serve

Storage: Freeze for up to 2 months.  Serving Size: 1/2 of a spaghetti squash with toppings

Approximate Servings: 2 (can be doubled for 4 servings). Calories: Approximately 350 calories per serving. Nutritional Info: Low in carbs and calories. Thawing: Thaw in the refrigerator overnight and reheat in the microwave or stove.

 

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