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Meal Prep Essentials & Recipes!

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By: Mariah Rogers
Oct 25, 2020 • 6 min read

Meal Prepping to Add Ease to Your Week

You’ve probably heard about meal prepping and all the range surrounding it. People swear by it! Meal prepping can add ease to your week and keep you on your nutritional goals. So, how do you go about meal prepping and keeping everything fresh, nutritious, and delicious for the week? Here are some must-have meal prep recipes and accessories every first-time meal prepper should have!

meal prep

Keep it Fresh

Keeping it fresh is important. Especially if you are prepping for Friday’s meal on Monday! This means that you need to invest in a tightly-sealed high-quality set of glass storage containers. Glass containers are known to keep items tasting more fresh than plastic – and they are reasonably affordable if you know where to look! These are some fantastic glass food storage containers you can purchase and have shipped- no need to travel to the store. You can also squeeze some fresh lemon juice over fruits and veggies to keep them crisp longer in the fridge.

Chicken Enchiladas

Who doesn’t love a good enchilada! Lucky for you, burritos and enchiladas freeze beautifully and can be easily warmed in your office microwave. You only need a few ingredients to make this affordable, delicious, and protein-packed meal to keep you satisfied all week long.

What you’ll need:

  • Tortillas
  • Light, low-fat cheese
  • Grilled chicken
  • Salsa
  • Enhcalasa sauce
  • Black beans

Stuff the tortillas with chicken, beans, salsa, and cheese. Next, top with enchilada sauce and bake! Freeze until you are ready to re-heat and serve.

meal prep

Stuffed Peppers

Stuffed peppers are a great meal for anyone who wants a veggie-based, delicious meal. You don’t need many ingredients, and you can keep these in the fridge until you’re ready to enjoy it.

Here is what you’ll need: 

  • Green peppers
  • Back beans
  • Ground turkey
  • Frozen bagged corn,
  • Spanish rice
  • Low-fat cheese

Take the seeds out of each pepper before stuffing. Fill with ground turkey, corn, rice, beans, and top with low-fat cheese before baking for just 15 minutes! This is a protein-packed, veggie-filled meal sure to satisfy anyone come lunchtime. (Hint- sprinkle some fresh cheese on top before reheating at work!)

Veggie and Hummus Platter

Veggies + hummus = dream come true! Veggies are high in vitamins and minerals, while hummus is chock-full of protein and healthy, plant-based fats. Just squeeze with fresh lemon juice and store in the fridge until you’re ready to enjoy it!

Here is everything that you will need:

  • Peppers, red and green
  • Celery
  • Carrots
  • Hummus of your choice

Slice the veggies and add a generous scoop of hummus to the mix. Feel free to add crackers if you are craving carbs! These are another great item to dip in hummus.

meal prep

Grilled Chicken Ceasar Salad

Chicken caesar salad is a fan-favorite for everyone. Plus, it is a great way to get your veggies and protein in each and every day. You can definitely make your favorite caesar salad into a healthy lunch with just a few substitutions. For example, you can exchange the croutons for roasted chickpeas—trade the caesar dressing for a low-fat version. You can even find an amazing cashew dressing recipe – here! Parmesan cheese can offer a great boost of protein and that satisfying chew. Feel free to add any other veggie you’d like, such as tomatoes, carrots, celery, or any other herb or sprout.

Here are the essentials for the base:

  • Romaine lettuce
  • Parmesan cheese
  • Low-fat caesar dressing
  • Roasted chickpeas
  • Any other veggie or healthy add-on that you’d like!

Mix it all together, and again, add a squeeze of fresh lemon juice to keep everything crunchy, fresh, and delish!

Protein-Packed Sandwich

Create your own masterpiece! When making a sandwich, the opportunities are endless. Plus, there are many options to keep things healthy, filling, and delicious. Trade your go-to white bread for something that is whole grain. Exchange mayo for hummus, mustard, or a mix of both! Try turkey, chicken, or any other lean meat as your protein instead of something high-fat. Then, pack it full of veggies! Explore pepperoncini, picked veggies, sprouts, and other fun condiments to make your creation one of a kind.

Here is what you will need to purchase for your base!

  • Whole grain or seed-based bread
  • Lettuce, pickled veggies, tomatoes
  • Mustard, hummus, or any other protein-packed, nutrient-rich condiment
  • Lean chicken or turkey

Stack it up, place in an air-tight container, and enjoy it when you please!

meal prep

Zucchini Pasta

If you haven’t yet heard of zucchini pasta, where have you been?! This dish combines the nutrients of veggies with the comfort of a delicious pasta dinner. You can purchase a package of pre-cut zucchini pasta, or you can invest in a spiralizer so you can try this trick with a variety of veggies! Simply take the noodles, toss in oil, salt, pepper, and top with your go-to sauce and cheese. For a hint of protein, add turkey, chicken, or bean-based balls.

Here is what you’ll need: 

  • Veggie pasta of your choice
  • Salt and pepper, red chili flakes are optional for those who like extra flavor!
  • Low-fat cheese
  • Your favorite pasta sauce, homemade, will work, too!
  • Any protein-packed meat or veggie ball

Simply mix it all together, store, and enjoy whenever you please!

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