Prep Like a Pro is your go-to guide for whipping up healthy meals ahead of time, making those busy weekdays a breeze. Packed with simple, delicious recipes, this book will help save you time and stress, so you can enjoy more moments in your day. Let’s get cooking and make healthy eating easy!
Overnight Oats with Fresh Berries
Overnight oats are a fantastic way to start your day. They’re easy to prepare and packed with nutrients. Just think about how simple it is to grab a jar with a delicious mix of oats, yogurt, and berries before heading out. The image shows a delightful serving of overnight oats topped with vibrant fresh berries, making it look both inviting and appealing.
The combination of blueberries, strawberries, raspberries, and blackberries not only adds a pop of color but also provides a burst of flavor. These fruits are rich in antioxidants and vitamins, making your breakfast both tasty and healthy. Plus, the nuts sprinkled on top add a nice crunch, enhancing the texture.
Making overnight oats is all about convenience. You can prep multiple jars for the week, ensuring you have a nutritious option ready to go each morning. Just mix your oats with milk or yogurt, toss in some berries, and let them soak overnight. It’s that easy!
Ingredients
- 1 cup rolled oats
- 2 cups milk (or plant-based alternative)
- 1/2 cup Greek yogurt
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1 cup mixed fresh berries (strawberries, blueberries, raspberries, blackberries)
- 1/4 cup nuts or seeds (optional)
Instructions
- In a bowl, combine rolled oats, milk, Greek yogurt, honey, and vanilla extract. Mix well.
- Layer the mixture into jars, adding a portion of fresh berries between layers.
- Seal the jars and refrigerate overnight.
- In the morning, top with additional berries and nuts before serving. Enjoy!
Quinoa Salad with Roasted Vegetables
This quinoa salad is a colorful delight, packed with vibrant roasted vegetables. The mix of red, orange, and yellow peppers, along with black beans and crunchy herbs, makes it not just appealing to the eyes but also a powerhouse of nutrition.
Quinoa serves as a perfect base. It’s savory and slightly nutty, holding up well against the bold flavors of the vegetables. The roasted veggies add a sweet and smoky touch, creating a lovely balance. This dish is ideal for meal prep, allowing you to enjoy stress-free lunches or dinners throughout the week.
Not only is this salad a feast for the senses, but it’s also incredibly easy to whip up. Just roast your veggies, toss everything together, and you’ve got a meal that’s good to go!
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 cup black beans, drained and rinsed
- 1 teaspoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- Cilantro for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Rinse the quinoa under cold water. In a pot, bring water to a boil, add quinoa, cover, and reduce to a simmer for 15 minutes.
- While the quinoa cooks, spread diced bell pepper and zucchini on a baking sheet. Drizzle with olive oil, cumin, salt, and pepper. Roast for 20 minutes or until tender.
- Once done, fluff the quinoa with a fork and mix in the roasted vegetables and black beans.
- Serve warm or cold, garnished with fresh cilantro.
Spinach and Feta Breakfast Muffins
These Spinach and Feta Breakfast Muffins are a perfect grab-and-go option for busy mornings. Packed with nutritious spinach and creamy feta, they provide a great balance of flavors and textures. The muffins look inviting, with their golden tops and specks of green, hinting at the deliciousness inside.
Making these muffins ahead of time means you can enjoy a healthy breakfast without the morning rush. Just pop one in the microwave, and you’re ready to start your day right. They’re not only tasty but also packed with protein, making them a smart choice for anyone looking to eat well during the week.
These muffins are versatile too. You can easily swap ingredients based on what you have at home. Want to add some sun-dried tomatoes or switch the feta for goat cheese? Go for it! The key is to keep it simple and enjoyable, making your meal prep stress-free.
Ingredients
- 1 cup fresh spinach, chopped
- 1 cup feta cheese, crumbled
- 2 cups all-purpose flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 large eggs
- 1 cup milk
- 1/4 cup olive oil
- 1 tablespoon dried oregano
Instructions
- Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners.
- In a large bowl, combine flour, baking powder, salt, and pepper.
- In another bowl, whisk together eggs, milk, and olive oil.
- Pour the wet ingredients into the dry ingredients and stir until just combined. Gently fold in spinach, feta, and oregano.
- Scoop the batter into the muffin tins, filling them about 2/3 full.
- Bake for 20-25 minutes, or until the muffins are golden and a toothpick comes out clean.
- Let them cool slightly before enjoying. Store any leftovers in an airtight container in the fridge.
Lentil Soup for Quick Dinners
Lentil soup is a fantastic option for quick and healthy weeknight meals. It’s packed with nutrients, filling, and incredibly easy to make ahead. The image shows a hearty bowl of lentil soup, garnished with fresh herbs and accompanied by some warm bread. This comforting dish is perfect for busy days when you want something nourishing without spending hours in the kitchen.
One of the best parts about lentil soup is its versatility. You can customize it with your favorite vegetables or spices. Plus, it stores well, making it ideal for meal prep. Just heat it up, pair it with some crusty bread, and you’re ready for a delicious dinner in minutes.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 can diced tomatoes
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 5 minutes.
- Add garlic, cumin, and paprika. Cook for another minute until fragrant.
- Stir in lentils, vegetable broth, and diced tomatoes. Bring to a boil.
- Reduce heat and simmer for 25-30 minutes or until lentils are tender. Season with salt and pepper.
- Garnish with fresh parsley before serving. Enjoy!
Chicken and Vegetable Stir-Fry Packs
If you’re looking for a quick meal prep option, these Chicken and Vegetable Stir-Fry Packs are perfect. Each container is packed with vibrant vegetables and tender chicken, ready to be tossed in a skillet after a long day. The bright colors of the veggies like carrots, broccoli, and bell peppers make the meal inviting and nutritious.
These packs not only save time but also help you manage portions. You can easily scale the recipe based on your weekly needs. Plus, they are versatile; swap in your favorite veggies or add different proteins as you like. The addition of lemon slices enhances the flavor, giving your stir-fry a fresh zing.
Meal prepping like this allows you to enjoy home-cooked meals without the stress during the week. Grab a pack, heat it up, and you’re set for a delightful dinner!
Ingredients
- 2 cups diced chicken breast
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 cup snap peas
- 1 cup baby potatoes, halved
- 1 red bell pepper, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 lemon, sliced
Instructions
- Prepare the Chicken: Season the diced chicken breast with salt, pepper, and olive oil.
- Cut the Vegetables: Chop the broccoli, carrots, snap peas, and red bell pepper into bite-sized pieces.
- Assemble the Packs: In meal prep containers, layer the chicken and veggies. Place a lemon slice on top of each pack.
- Store: Seal the containers and store in the refrigerator for up to 4 days.
- Cook: When ready to eat, heat a skillet over medium heat. Add the contents of one pack and stir-fry until the chicken is cooked through and the veggies are tender, about 7-10 minutes.
Zucchini Noodles with Pesto Sauce
Picture a plate filled with vibrant zucchini noodles, tossed in a fresh, green pesto sauce. Cherry tomatoes burst with color, adding a sweet contrast, while basil leaves sprinkle the dish with a fragrant touch. This meal is not just delightful to look at; it’s also quick to prepare, making it a perfect option for busy weekdays.
Zucchini noodles, or zoodles, are a healthy alternative to traditional pasta. They soak up flavors beautifully and provide a light and refreshing base for many toppings. Pesto, with its rich blend of basil, garlic, and pine nuts, elevates the dish, adding a burst of flavor with every bite.
This recipe is perfect for meal prep. You can whip up a batch of pesto ahead of time, spiralize your zucchini, and then combine them just before serving. It keeps things simple and stress-free during the week.
Ingredients
- 4 cups zucchini noodles
- 1 cup fresh basil leaves
- 1/2 cup pine nuts
- 2 cloves garlic
- 1/2 cup olive oil
- 1/2 cup grated Parmesan cheese
- 1 cup cherry tomatoes, halved
- Salt and pepper to taste
Instructions
- Make the Pesto: In a food processor, combine basil, pine nuts, and garlic. Pulse until finely chopped. With the processor running, slowly add olive oil until smooth. Stir in Parmesan cheese and season with salt and pepper.
- Prepare the Zoodles: Spiralize the zucchini into noodles. You can use a spiralizer or a vegetable peeler for thinner strips.
- Combine: In a large bowl, toss the zucchini noodles with pesto until well coated. Add cherry tomatoes and mix gently.
- Serve: Enjoy immediately, or store in the fridge for up to three days. Just remember to keep the zoodles and pesto separate until you’re ready to eat!
Sweet Potato and Black Bean Enchiladas
Sweet potato and black bean enchiladas are a fantastic option for a healthy meal that can be prepped ahead of time. These enchiladas are not only packed with flavor but also offer a hearty dose of nutrition. The vibrant colors of the dish make it visually appealing, with the rich orange of the sweet potatoes and the earthy black beans shining through.
The cheese melted on top adds a delightful creaminess, while the fresh cilantro sprinkled on top gives a fresh finish. This dish is perfect for a busy weekday dinner because you can prepare it in advance and simply heat it when you’re ready to eat.
To make these enchiladas, you’ll want to start by roasting sweet potatoes until they’re tender. Then, mix them with black beans and your favorite spices. Roll this filling in corn tortillas, place them in a baking dish, and top with sauce and cheese. After baking, you’ll have a delicious meal that everyone will love!
Ingredients
- 4 cups cooked, mashed sweet potatoes
- 1 can (15 oz) black beans, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 8 corn tortillas
- 2 cups enchilada sauce
- 1 cup shredded cheese (like cheddar or Monterey Jack)
- Fresh cilantro, for garnish
Instructions
- Preheat your oven to 375°F (190°C).
- In a bowl, mix the mashed sweet potatoes, black beans, cumin, and chili powder.
- Soften the corn tortillas in a skillet or microwave for easier rolling.
- Spoon the sweet potato mixture into each tortilla, roll them up, and place in a greased baking dish.
- Pour enchilada sauce over the rolled tortillas and sprinkle cheese on top.
- Bake for 20-25 minutes until the cheese is melted and bubbly.
- Garnish with fresh cilantro before serving.
Chickpea and Avocado Wraps
Chickpea and avocado wraps are a delightful option for busy weekdays. These wraps are not just colorful and vibrant; they are packed with nutrients. The combination of chickpeas and avocado creates a creamy and satisfying filling that’s hard to resist.
The image showcases these delicious wraps neatly arranged, revealing a tasty mix of chickpeas, greens, and avocado. They are perfect for meal prepping, allowing you to grab one quickly for lunch or a light dinner.
These wraps are not only easy to make but also versatile. You can add other veggies or spices to suit your taste. Whether you’re heading to work or enjoying a picnic, these wraps will satisfy your hunger and keep you energized.
Ingredients
- 1 can chickpeas, rinsed and drained
- 1 ripe avocado, mashed
- 1 cup spinach or lettuce
- 1/2 cup diced red onion
- 1 tablespoon lime juice
- Salt and pepper to taste
- 4 whole wheat tortillas
Instructions
- In a bowl, mash the avocado and mix in the lime juice, salt, and pepper.
- Add the chickpeas and diced red onion, stirring gently to combine.
- Lay a tortilla flat and place a handful of spinach or lettuce in the center.
- Spoon the chickpea and avocado mixture on top of the greens.
- Wrap the tortilla tightly around the filling and slice in half.
- Store in an airtight container in the fridge for up to three days.
Greek Yogurt Parfaits with Granola
Greek yogurt parfaits are a simple and delicious way to kickstart your day. Packed with protein from the yogurt and fiber from the granola, these parfaits are not just good for your taste buds, but also for your health.
The image shows a beautifully layered parfait. You can see creamy Greek yogurt topped with crunchy granola and a mix of fresh berries. The colors pop, making it a feast for the eyes as well as the stomach. This vibrant mix of textures and flavors is sure to brighten any morning routine.
Making these parfaits ahead of time is super easy. Just layer your ingredients in a jar or glass, and they’re ready to grab when you need a quick breakfast or snack. Add in your favorite fruits, nuts, or seeds for extra nutrition.
Now, let’s get to the fun part! Here’s a simple and tasty recipe for Greek Yogurt Parfaits that you can prepare in minutes.
Ingredients
- 2 cups Greek yogurt
- 1 cup granola
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons honey or maple syrup (optional)
Instructions
- Start by layering half of the Greek yogurt in a glass or jar.
- Add a layer of granola followed by a layer of mixed berries.
- Repeat the layering with the remaining yogurt, granola, and berries.
- If desired, drizzle honey or maple syrup on top.
- Enjoy immediately or store in the fridge for up to 2 days.
Stuffed Bell Peppers with Quinoa and Turkey
These stuffed bell peppers are a colorful and nutritious option for meal prep. Each pepper is packed with a hearty mixture of quinoa and turkey, making them filling and healthy. The vibrant green, orange, and red peppers not only look appealing but also provide a range of vitamins. This meal is perfect for a quick dinner or for lunch throughout the week.
Preparing stuffed peppers is simple and fun. To make them, you just need to cook your quinoa and turkey with some spices and herbs. Then, scoop the mixture into the halved bell peppers, and they’re ready for baking! You can easily customize the filling with your favorite ingredients, making it a versatile recipe for any taste.
Meal prepping these stuffed peppers can save you time during busy weekdays. Simply bake them in advance, and you’ll have a delicious meal ready to go whenever you need it. Pair them with a fresh salad or some whole grain bread, and you have a complete meal that keeps you satisfied.
Ingredients
- 4 large bell peppers (any color)
- 1 cup quinoa, rinsed
- 1 lb ground turkey
- 1 cup diced tomatoes
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
Instructions
- Preheat your oven to 375°F (190°C).
- Cook quinoa according to package instructions and set aside.
- In a large skillet, brown the ground turkey over medium heat. Add onion and garlic, cooking until softened.
- Stir in diced tomatoes, cooked quinoa, cumin, paprika, salt, and pepper. Mix well and remove from heat.
- Cut the tops off the bell peppers and remove the seeds. Stuff each pepper with the turkey and quinoa mixture.
- Place stuffed peppers in a baking dish. If using, sprinkle cheese on top.
- Bake for 25-30 minutes until the peppers are tender. Serve warm.
