Author: teller

It’s another new year and another opportunity to get back to meal prepping. Start the 2025 meal prep season with fresh ideas, new recipes, and new goals. Lose weight with low calorie, high protein, improve body and gut health with nutrient dense foods, or simply save money by cooking at home.

The new year is the most popular time of year to renew diets and routines. The holidays disrupt habits and now that they’re over, it’s time to get back on track. Use this time to set a goal that is measurable and achievable. Even if it’s simple, like weekday lunches will be meal prepped rather than eating out. This one change can save hundreds per month in food costs. 

New 2025 Meal Prep Ideas

Kick off 2025 with new and exciting recipes. Keep it doable but expand on your skills and your flavors to keep it more interesting. One of the best ways to stay on a diet or meal prep routine is variety. Try changing up your routine with these new ideas.

1. Bento Box Meals: A popular trend in the west, inspired by Japanese bento boxes, are lunches made up of small portions of a series of easy to eat foods. Use a food container with separated sections and fill them with a mix of veggies, high-protein snacks, and fruit. Keep it simple to start and add more advanced meal prepped foods as you go.

2. Zero-Waste Cooking: 2025 meal prep is starting to lean more and more into zero-waste cooking which focuses on sustainability. As the name suggests, try not to waste anything. Use vegetable peels or chicken bones to make a broth, over ripened fruits can be used in baking. Think through your decisions rather than just throwing things away immediately. Leave them on the counter for a second and Google what you can do with them.

3. Flavor Fusion Bowls: It’s been a trend for a while in restaurants and now people are sharing recipes that blend two cuisines and can be made at home. This is a great way to use up extra ingredients and add variety to your meal prep routine. Think Mediterranean quinoa bowls with hummus and roasted chickpeas, or Korean-inspired rice bowls with kimchi and bulgogi tempeh.

4. Hydration Options: Skip the sodas and prepare your own flavorful, healthier alternatives. Fruit-infused waters and homemade teas are a great way to add flavor without the calories, sugar, or artificial ingredients. This is a great trick for those who hate water, have kids, or have a soda habit they’re struggling to kick.

Meal Prep Plans

Follow our weekly 2025 meal prep plans for a place to start or to stay motivated. Meal plans can provide guidance, keep nutrients balanced, and be customized to your needs. It’s free and if nothing else, a great resource for you.

Join Our Weekly 2025 Meal Prep Plan

The holidays are over, it’s the time of year again to renew your meal prepping. We breakdown the steps to start your best winter meal prep. What is winter meal prep? Learn how to meal prep with seasonal vegetables, fruits, and grains and choose recipes that warm the body and soul. Hearty dishes with balanced nutrition to aid in your new year health goals.

Winter is a great time to get back in the kitchen or change up your recipes. The cold will make you even hungrier and you need the calories to stay warm. That doesn’t mean that it needs to be unhealthy. Many of the seasonal produce during this time of year is extremely nutrient dense and you can get full on cozy, hearty meals.

Winter Season Products

Winter seasonal products offer nutrient dense, hearty vegetables and fruits with fiber-rich grains. This is a great time of year to focus on recipes that are heart healthy and rich in flavor.

Vegetables:

1. Root Vegetables:
   • Carrots, parsnips, turnips, and rutabagas: Sweet and earthy flavors, great for roasting or soups.
2. Winter Squash:
   • Butternut, acorn, and spaghetti squash: Rich in vitamins, perfect for roasting, soups, or baking.
3. Cruciferous Vegetables:
   • Cabbage, Brussels sprouts, broccoli, and cauliflower: Packed with fiber and antioxidants, versatile for roasting or steaming.
4. Leafy Greens:
   • Kale, Swiss chard, spinach, and collards: Resilient in cold weather, ideal for sautés, salads, or soups.
5. Alliums:
   • Garlic, onions, leeks: Essential for adding flavor to winter dishes, also nutrient-rich.

Fruits:

• Citrus:
  • Oranges, lemons, grapefruits, tangerines: High in vitamin C, perfect for juices, salads, or snacks.
• Apples and Pears:
  • Stored from fall harvest, these fruits stay fresh and are versatile for baking, sauces, or snacks.
• Pomegranates:
  • Rich in antioxidants, the seeds are great for salads or as a garnish.
• Persimmons:
  • Sweet and honey-like, eaten fresh or added to desserts.
• Cranberries:
  • Tart and vibrant, ideal for sauces, baking, or beverages.

Grains

• Quinoa: A complete protein (contains all 9 essential amino acids), making it ideal for vegetarians and vegans. Rich in fiber, magnesium, iron, and antioxidants. Gluten-free, suitable for people with gluten intolerance.
• Barley: High in soluble fiber, particularly beta-glucans, which are linked to cholesterol reduction. Good source of selenium, manganese, and B vitamins. Provides complex carbohydrates for sustained energy.
• Brown Rice: Whole grain with the bran and germ intact, retaining more nutrients than white rice. Rich in B vitamins, selenium, magnesium, and fiber. Contains antioxidants like lignans.

Winter Meal Prep Recipes

More Winter Meal Prep Ideas

1. Hearty Soups and Stews

• Vegetable Lentil Soup: Packed with fiber and protein, this soup is a nutritious winter staple.
• Beef and Barley Stew: A warming, satisfying option for cold days.
• Chicken Noodle Soup: A classic comfort food that’s easy to make in large batches.

2. Casseroles and Bakes

• Butternut Squash Lasagna: A seasonal twist on a classic dish.
• Chicken and Wild Rice Casserole: Creamy and filling, perfect for meal prep.
• Shepherd’s Pie: A hearty mix of meat and veggies topped with mashed potatoes.

3. One-Pan Roasted Meals

• Roasted Vegetables and Sausage: Combine root vegetables with lean sausage for a quick, flavorful dish.
• Balsamic Glazed Chicken and Brussels Sprouts: A healthy and satisfying meal with minimal cleanup.

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Meals that make great leftovers are some of the ways to get into meal prepping. It helps a lot of people who can’t get past the starting phase. Start with making yourself dinner and scale up the recipe to provide leftovers. It’s as easy as that. There are ways to improve this practice though. Let’s take a look at some tips and recommendations for picking and making meals with the goal of having leftovers.

The key to this working is actually eating your leftovers. You have to be prepared to eat leftovers. Try to only cook what you’re likely to eat. Most people don’t want to eat the same meal for breakfast, lunch, and dinner. Most foods will only last a few days in the fridge so try to only make up to three extra portions when cooking the meal initially.

What Makes a Meal Great for Leftovers?

Not all meals are ideal for leftovers. Look for recipes with these ingredients or characteristics to make meals that make great leftovers.

1. Stable Ingredients:
   • Meals with starchy bases (like rice, pasta, or potatoes) or hearty vegetables (like carrots, broccoli, or sweet potatoes) tend to hold up well.
   • Protein options like chicken, beef, lentils, and beans reheat without significant texture changes.
2. Avoid Dry Meals:
   • Saucy dishes like stews, curries, and pasta bakes maintain their moisture, which prevents drying out when reheated. These dishes will last longer in the fridge. You can get up to five days out of them instead of just two or three.
3. Flavors That Develop Over Time:
   • Some dishes, like soups and chili, taste even better the next day as the flavors meld together.
4. Pay Attention to Textures:
   • Meals with crispy or delicate textures (e.g., fried foods or salads) are less suitable unless components are stored separately. These textures tend to get mushy and lose their desirable experience.
   • Stick to naked proteins with dry or wet seasonings.

Examples of Meals That Make Great Leftovers

Here are some meal ideas that retain their appeal as leftovers:

1. Casseroles and Bakes:
   • Examples: Lasagna, enchilada casserole, shepherd’s pie.
   • These dishes reheat evenly and often taste better the next day. The textures keep well and the moisture helps a lot. 
2. Soups and Stews:
   • Examples: Chicken noodle soup, beef stew, lentil soup.
   • These meals store easily in airtight containers and reheat quickly. You can even freeze in a ziplock bag for even more convenient storage.
3. Curries and Stir-Fries:
   • Examples: Thai green curry, tofu stir-fry, chicken tikka masala.
   • The bold flavors in these dishes intensify over time, making them ideal for meal prep. The strong flavors also steal the show so you aren’t as focused on texture. Delicate flavors tend to fade or get covered up by other foods in the fridge.
4. Pasta Dishes:
   • Examples: Spaghetti Bolognese, baked ziti, pesto pasta.
   • Adding a splash of water or olive oil when reheating keeps pasta from drying out. These dishes dry out a bit but it’s so easy to make a bulk amount leaving leftovers for days.

How to Store Leftovers for Optimal Freshness

Proper storage ensures your leftovers stay delicious and safe to eat. Here are some key tips:

1. Use the Right Containers: Glass containers are great for reheating, while freezer-safe plastic containers work well for longer storage.
2. Cool Before Storing: Allow hot food to cool slightly before sealing to prevent condensation and bacterial growth.
3. Portion Your Meals: Divide meals into individual portions for grab-and-go convenience and even reheating. This can help encourage you to actually eat your leftovers rather then falling back on fast food.
4. Follow Storage Timelines:
   • Refrigerator: Store most leftovers for up to 3-4 days.
   • Freezer: Freeze meals for 2-3 months for optimal quality.

Make Some Leftovers

Leftovers can be some of the best meals. Sometimes because the flavors develop but more often because they are so easy. You can grab and reheat so easily. This convenience is a game changer for many. Ditch the fast food for leftovers. Pair these dishes with proper storage techniques to keep your leftovers fresh and safe.

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Eat healthier, save money, and enjoy delicious food with family meal prep. This is the best way to cut grocery and restaurant costs while ensuring the whole family is getting the nutrients that they need. 

Besides money, it can save you a ton of time during the week. If you’re constantly finding yourself exhausted on a weeknight but still having to cook a full meal, a little planning ahead can be a game changer. You don’t have to meal prep every meal for the week either. Even two or three meals prepared ahead of time will make your life so much easier.

Family meal prep can even become a rewarding experience for the whole family. Engage with your loved ones and teach them how to cook in the process.

Why You Should Family Meal Prep

Time-Saving: Family meal prep can be a big project but trust us, it will still save you time. A once a week big meal is much easier than multiple smaller meals when the whole process is considered. Give yourself a break during the busy weeks and spend a little time upfront. There are many tips and tricks to speed up the process. (make a grocery list ahead of time)

Money-Saving: Eating at home and cooking in bulk is always going to be cheaper than restaurants. Even some home cooked meals can get expensive but if you plan and prepare purposefully you can save a ton with the right recipes. Cook in bulk and be sure to eat the food you make.

Healthier Eating: Just because you cook doesn’t mean it’s healthy although it’s far more likely to be healthier than fast food no matter what. Take it a step further and make nutritious meals. They don’t have to be all nutrition and no fun but remember that you’re setting the standards for your children with every meal. Teach healthy choices and it’ll make a world of difference.

Family Bonding: Finding engaging activities as a family can be tough but food brings people together and forms lasting memories. These will be the times that your kids will remember when they’re grown up. Cooking together works so well because there is something for everyone to do, it’s lively, and everyone’s efforts contribute to food you’ll enjoy as a family.

How To Start Family Meal Prepping

Start small: Start with a single meal that is pre-made and ready to reheat and serve or even smaller and start with snacks. Home-made snacks are a fantastic way to save a ton on overpriced sweet and salty foods. The added benefit is that they’re easy to make and they’ll probably go fast so you can test different foods easily. Try using low-sodium alternatives or natural sugar foods to improve nutrition without making the snacks bland. Work your way up to multiple meals a week. Go slowly as most people get excited and then end up wasting food and getting discouraged. Be very purposeful with your meal prep.

Schedule time: Family meal prep saves time but it takes time. Make sure you have adequate time to buy groceries, prepare, cook, and clean up. It could be a big meal so allow for more time than is on the recipe. Also, if you do have help in the kitchen that is less skilled or experienced expect the whole process to take longer. Expect it and embrace it since this is the only way they learn. They’ll get faster.

Prepare a list: Many people can grocery shop with their eyes closed but if you’re trying something new then plan appropriately. Biggest time waste is making multiple trips to the grocery store. Pick out a recipe, identify the ingredients that you need, and actually check them off the list.

Picking Family Meal Prep Recipes

When picking recipes for family meal prep the first thing is “will people eat it?”. If you’re just starting out in meal prep, start with a winner. Get everyone excited out of the gate. Something delicious and easy. (tacos or spaghetti are both good choices) Use this as an opportunity to engage the family and ask for input, especially if they’ll be helping you cook. Let someone else pick a side or two.

Look for versatility. Whether you’re meal prepping snacks or a four course meal, look for ingredients that can be easily adapted to other recipes. Meal prepping for one is tough enough, meal prepping for a whole family brings with it a lot of unforeseen curves. Stick with the core proteins, chicken, ground beef or turkey, or pork chops/tenderloins. These proteins can be used in a million different recipes so they’re easy to pivot at the last minute.

Start small but also start simple. Don’t start with an overly complicated recipe but instead focus on getting a recipe that you and your family can learn together on. Start with the basics of cooking. Choose recipes that are forgiving (again tacos or spaghetti). 

Family Meal Prep Tips

Plan as a family – Cook as a family

Batch cook: consider doubling or tripling a recipe to match your family’s needs or to have leftovers for handling additional meals the next day.

Label, Date, and Clean: Keep your fridge tidy by labeling and dating your meal prep containers. This will save you a ton of time later on. For the rest of the kitchen, keep it clean. Many people avoid cooking because of the mess but if you clean as you go and make sure to completely clean at the end you’ll be much happier. Get help from the family with this as well.

Make food and memories with your family and start family meal prepping. It’s an incredibly rewarding experience that saves money and time, teaches good nutrition, and can produce much tastier food then the same old fast food. Explore new cuisines and have fun with it.

Recommended Recipes

Holiday leftover transformations are some of the best ways to reuse all of that extra food that you have. These ideas not only make eating leftovers more fun but also create a new experience. This is especially valuable if you have enough food to last you a few days. It’s less fun to eat the same meal after day three. These recipes can also help return texture or moisture. Common problems with food being too long in the fridge.

Reusing and repurposing leftovers allows for exploration of new recipes and cooking techniques. Combining roasted vegetables with broth for a hearty and rich soup or incorporating traditional American Thanksgiving ingredients with European and Eastern recipes for a totally new experience. You also reduce food waste and save a ton of money. 

Leftover Transformation Ideas

Turkey Leftovers

Too much turkey tends to be the most common leftover and it can be tough to use it all before it goes bad. Even if it doesn’t go bad it starts to dry out quickly, if it wasn’t already a bit too dry. Turkey can easily be used in any recipe as a replacement for chicken. These are our favorites.

1. Turkey Pot Pie: Combine turkey with leftover vegetables in a cream sauce and bake under a golden puff pastry or with a side of biscuits. This can add moisture back to dry turkey and adjust the flavor of the vegetables.
2. Turkey Nachos: Shred a bit of turkey and sprinkle it on top of tortilla chips with cheese, beans, and jalapenos. This works well for turkey that has started to dry out after being too long in the fridge.

Ham Leftovers

Ham is salty and sweet and great for a range of recipes. Breakfast is an easy option. Eggs, biscuit, and some ham on the side is a classic breakfast meal. Let’s get a little more creative though.

1. Quiche: A classic quiche recipe works great and as you’re mixing the ingredients, add the sliced or cubed ham. It adds a great flavor to the quiche and it’s an easy adjustment to the recipe. 
2. Fried Rice: Toss diced ham with leftover rice, soy sauce, scrambled eggs, and vegetables. This is a great way to transform ham into a completely different flavor profile.

Mashed Potatoes

Mashed potatoes are the next most common leftover. You can accidentally end up with a ton if your party ends up having less attendance. 

1. Potato Pancakes (Latkes): Mix with an egg, form into patties, and fry until crispy. You can also add in onions for more of a new flavor. This is a fantastic option for mashed potatoes that have sat too long in the fridge. It’s a fantastic side for breakfast.
2. Shepherd’s Pie: Spread mashed potatoes over a layer of seasoned meat and vegetables, then bake. This is a fun use of the potatoes and there are a ton of shepherd’s pie recipes that you can use.

Stuffing

Stuffing is delicious and unique to Thanksgiving but it doesn’t always keep well. Transforming stuffing is the best way to enjoy it after a day or so in the fridge.

1. Stuffing Waffles: Press stuffing into a waffle iron for a crispy, unique base for eggs, gravy, or leftover turkey and some hot sauce. A Thanksgiving take on chicken and waffles.
2. Stuffing Stuffed Peppers: Stuff a bell pepper with leftover stuffing, add a bit of cheese and ham or turkey leftovers. Bake all together and this improves any unfavorable textures and transform the ingredients in an easy and unique way.

Veggies

Vegetable leftover transformations might be the most important set of ideas. Veggies go bad quickly in the fridge, especially if they were roasted. Finding new ways to enjoy vegetables is a healthy way to add nutrients into your diet and avoid what is probably the most thrown out part of the meal.

1. Vegetable Soup: Combine leftover roasted vegetables with broth, herbs, and some cream for a cozy soup. Soups are a fantastic way to use leftovers. It adds back moisture and covers up poor textures. Any kind of soup can be a great option.
2. Vegetable Frittata: Whisk veggies into eggs and bake for an easy breakfast or brunch dish. This quick meal is delicious, easy, and versatile.

Desserts

Transforming desserts seems like the most unnecessary set of recipes but these new approaches to the sweet treats can be fun and different.

1. Pie Milkshakes: Blend slices of leftover pie with ice cream and milk for a decadent treat. It’s less likely that you’ll have leftover pie for too long but if you do try this idea. This works especially well with fruit pies and cobblers. That blended fruit and crust adds a delicious flavor and unique texture to the ice cream.
2. Bread Pudding: Turn stale rolls or bread into a sweet pudding with milk, eggs, and spices. This delicious dessert actually works better with stale bread. Once you’re done with sandwiches, make bread pudding.

Kitchen Gift Sets That Make Perfect Holiday Presents

Gift shopping starts to get exhausting especially when looking for that person in your life that doesn’t want anything. Kitchen gift sets can make the perfect holiday present. Here are some classic gift set options with a few new gifts. These curated collections are fun and unique and anyone can enjoy them. Perfect for culinary enthusiasts, hard-to-buy for family members, colleagues, and neighbors. Gourmet bundles can get expensive so we kept it affordable to get the best value for your buck.

Gourmet Spice & Seasoning Sets

There are over one hundred spices in the world and blending them creates a ton of options. As a kitchen gift set, spices can be one of the best options for foodies and cooks. Don’t just get the same old spices though. These gift sets have been around or a bit so look for something exotic that includes blends like za’atar, harissa, or truffle salt.

World spice sampler box

World Spice Sampler

Exotic Sample Set

Luxury Coffee and Tea Sets

Coffee continues to be one of the most popular drinks in the US. People love their unique, exotic, new, and different coffee flavors. Now that the temps are dropping, a coffee or tea gift set can’t miss. Even if the recipient doesn’t consume much coffee, they certainly know someone who does. Look for holiday flavors, unique flavors, or luxury coffee beans. Consider fun flavors like, apple pie, chocolate banana, buttered popcorn, or any of the other many options. 

Coffee Lovers Holiday Gift Sets

Barista Set

Hawaiian Luxury Coffee

Exotic Flavored Coffee Sampler

Cookie Decorating Kits

Holiday kitchen gift sets can be tough to find for cooks and bakers that already have everything but sometimes a little whimsy and fun can be the gift they need the most. Decorating cookies during the holiday season is a great activity to do with your family, nieces and nephews. These kits often include silicone baking mats, decorative piping sets, and unique cookie trays. Look for decorating kits that are themed with something you think the recipient will like. It’s less likely they’ll have the same tools or ingredients then just gifting general decorating kits.

Holiday cookie decorating kit

Amazon Cookie Decorating

Cookie Decorating Supplies

Edible Impressions

Cookies by Design

Wine and Cheese Gift Baskets

Charcuterie holiday gift sets are a classic present for coworkers, parents, friends, and clients. There is no shortage of options and you pretty much can’t go wrong. You can over pay but for the most part, any cheese, cracker, deli meat gift basket is going to be delicious. Our recommendation is to go safe if you are less familiar with the recipient but if you feel comfortable, go with an interesting charcuterie gift set. Exotic flavors, different takes on the ingredients, obscure foods, the common ingredients are still good but different is going to peak interest.

Deluxe charcuterie set

Taste of Home

CURATED SETS

Classic Charcuterie Sets

Cookware Starter Sets

A perfect holiday gift for your kids moving out of the house or a friend starting their culinary journey. This is a great way to kick start a kitchen’s utensil, pot and pan set up. This is a fun set of kitchen tools with detachable handles for easy storage in small kitchens. 

Kitchen Starter Gift Set

Pots & Pan Set

Amazon Gift Options

An eco-friendly zero-waste gift set is a meaningful and sustainable choice that reflects care for both the recipient and the planet. These products have been popular for a while, including reusable items like beeswax food wraps, silicone storage bags, bamboo utensils, compostable sponges, and cloth produce bags, replacing disposable kitchen products with long-lasting alternatives.. They’re less processed and can be great for people with allergies. Now there are gift sets packed full of the latest eco-friendly products for the environmentalist in your life.

Zero-waste kitchen starter kit

Zero Waste Starter Kit

Zero Waste Gift Sets

These are some of our favorite gift set ideas to inspire your gift-giving this year. Have fun with your gifting!

These healthy twists on holiday classic recipes keep the flavor while offering more nutrition with less calories, sodium, and processed ingredients. Holiday classics are popular for a reason and we don’t want to lose the soul of the dish for the sake of a few calories. These twists are more focused on ingredient substitutions that provide the same familiar experience we love and expect while making healthier holiday meals. We also don’t want to get anyone uninvited to family dinners in the future so it has to be delicious.

Popular Ingredient Substitutions

Before we get to specific recipes, these general ingredient substitutions can give you flexibility as you think through your own recipes. These substitutions can even be better tasting than the original or offer better texture to the food. It’s not always about nutrition, sometimes that is just a bonus.

Baking Substitutions

Baked goods are some of the most popular sweet and savory foods during the holidays but they can also represent some of the least healthy parts of a meal. These swaps take into consideration not just the flavor of the food but also how it bakes. Baking can be time consuming so this is a pretty safe list.

All-Purpose Flour → Whole-Grain or Almond Flour

• Add more fiber and nutrients with whole-grain flour or use almond flour for a low-carb, high protein option.
• Use In: Cookies, pie crusts, muffins, and quick breads.

Sugar → Natural Sweeteners (Honey, maple syrup, coconut sugar, or stevia.)

• Reducing refined sugar is important for everyone but especially for people with heart or blood pressure issues. The natural sweeteners also include additional nutrients or you can use stevia for a calorie-free option.
• Use In: Pies, cakes, and holiday drinks like hot chocolate or cider.

Butter → Unsweetened Applesauce or Greek Yogurt

• This might be a swap that becomes a permanent change. The applesauce and greek yogurt brings a better texture and flavor while offering additional nutrients and higher protein in the yogurt. 
• Use In: Brownies, cakes, and muffins.

Heavy Cream → Coconut Milk or Cashew Cream

• Add a better, creamier texture while lowering saturated fats by substituting heavy cream for these alternatives. Heavy cream adds fat quickly to a dish so this can make a big difference.
• Use In: Custards, soups, and whipped toppings.

Meat Substitutions

Often the centerpiece of a dish, these substitutions taste as good as the original while delivering a much healthier option.

Pork Sausage → Turkey or Chicken Sausage

• Reduce saturated fats and potentially sodium when swapping from pork to turkey or chicken sausage
• Use In: Stuffing, casseroles, or breakfast dishes.

Ground Beef → Lentils or Mushrooms

• Not just vegetarian but also providing more fiber with fewer calories and fat while maintaining the same texture.
• Use In: Shepherd’s pie, stuffing, or meatloaf.

Holiday Sweets Substitutions

Dessert can quickly overload you on sugar, fats, and calories. Making small changes can make a huge difference.

Whipped Cream → Coconut Whipped Cream

• Keep the fun and flavor and drop the calories by swapping whipped cream to coconut whipped cream. It’s also a dairy-free alternative for lactose intolerant guests.
• Use In: Desserts like pies, hot chocolate, or as a topping for fruit.

Pie Crust → Nut or Oat-Based Crust

• Gluten-free high in fiber and healthy fats, switching to a nut or oat-based crust can become a permanent change to your pie recipes. It’s great change that isn’t just about being healthier.
• Use In: Pumpkin pie, quiches, or tarts.

Healthier Holiday Classic Meals

Lighter Mashed Potatoes

Mashed potatoes might be the most popular side at any dinner. The creamy potatoes mix the buttery flavor with the texture perfectly. The cream and butter can make this side dish incredibly unhealthy. The saturated fats and calories can be reduced by swapping in Greek yogurt or unsweetened almond milk instead of heavy cream. These alternatives not only preserve the texture but can provide a similar or better flavor. 

If you want to go a step further, swap the potatoes for cauliflower or parsnips for less carbs. The texture is extremely similar and with enough garlic and fresh herbs the flavor difference won’t be noticed. You may have to lie to people about this change though. Once people it they won’t notice but knowing up front tends to be less popular.

Whole Grain Stuffing

This is an easy change. Swapping the white bread for whole grain bread reduces the refined ingredients and adds fiber as well as other nutrients. Incorporate more vegetables to improve overall nutrient value while swapping in mushrooms for added protein without needing to add sausage.

Green Bean Casserole, Reinvented

Green bean casserole is some people’s favorite dish at the holidays but the cream makes it heavy with fats and calories. Instead of using canned cream soup make a light sauce with almond milk or low-sodium chicken broth thickened with whole-wheat flour. This will drop the sodium, fats, and calories while providing a better flavor. The fried onions are a particular favorite component of the dish but baked shallots or toasted breadcrumbs can provide a similar flavor and crunch without the added fats.

Sweet Potato Casserole with a Nutty Crunch

Sweet Potato Casserole always stands out on the table. The bright orange with the stark white, marshmallow topping is a beautiful dish and adds a contrast to the rest of the holiday meal. That being said, there is a ton of sugar in sweet potatoes and obviously in the marshmallows. Exchange the marshmallows with a bit of maple syrup for a natural sweetener and top it with nuts and oats for a satisfying crunch packed with nutrients.

Holiday Meal Prep

Explore alternative recipes that will impress your guests and leave you feeling the familiar joy while also being healthier holiday meals.

Check out our other articles for in-depth instructions on “How to Cook Turkey” and meal prepping tips perfect for the holidays with “Mise En Place”. You can also view some of our favorite Thanksgiving recipes.

Turkey isn’t just a thanksgiving food. Turkey meal prep is great year round and since it’s turkey season let’s highlight some interesting ways to meal prep with this delicious, nutritious, versatile protein. Turkey has become more and more popular as most people are looking for more affordable and healthier options at the grocery store. Turkey has been a core option for sandwich meat for a long time but now we are starting to substitute chicken and beef for turkey instead. There’s a lot of value in making the switch. Let’s review why you should consider the change and how to go about it for cooking.

Chicken vs Turkey Meal Prep

An increasingly popular option, turkey can essentially replace chicken in any dish. Turkey and chicken are very similar, but turkey tends to edge chicken out in protein to weight, lower fat per ounce, and during the fall can be much cheaper. The flavors are very similar with turkey tending to be more mild. Sometimes it may just be nice to change it up. In the end, there isn’t much difference in the two proteins but if you’re looking to maximize a protein diet, this can give you a slight bump.

Beef vs Turkey Meal Prep

Many cooks already replace ground beef with ground turkey. It’s a lower fat, lower calorie option to ground beef while containing similar levels of protein and typically costing less. Ground turkey can be subbed in for meatloaf, chili, casseroles, and many eastern dishes for a more lean option. 

Turkey Meal Prep Versatility

Turkey is one of the most versatile lean proteins since it can bridge the gap between chicken and beef. The hearty texture and milder flavor means it can work in both types of recipes. Turkey has a milder flavor than chicken or beef so you may want to overseason any dish that you substitute turkey in. Turkey meal prep works across cuisines as well, from Italian to Mexican and Asian inspired dishes. 

How to Meal Prep Turkey

Turkey meal prep is really no different from chicken or beef. There are a few differences though and it’s valuable to keep in mind before you dive too deep in. The firm texture of turkey means you may want to cook it for a little longer or a lower temp to give the heat time to penetrate before drying out the surface. Slow cookers are great this. Turkey can do really well in stews, curries, and as shredded. 

Turkey Flavor Profile

Turkey is a mild, slightly earthy flavor with less intensity than beef or lamb with a little heartier of a flavor than chicken. Depending on the cut though, this can vary. This mild flavor lends well to marinades and spices.

• White Meat: Turkey breast has a very mild taste with a lean texture. Subtly sweet and slightly earthy, the white meat tends to be very similar to chicken breast meat. Be careful not to dry the meat out as the moisture is lower than other cuts.
• Dark Meat (thighs and drumsticks): The dark meat parts are richer with a bolder flavor bursting with umami. These parts also tend to be juicier than the breasts with a higher fat content. This makes it a little more tender while being higher in calories for the weight. This is great for slow-cookers or roasted dishes that preserve the texture.

Buying in Bulk & Portioning

Whole turkeys are more of a seasonal option and can only be purchased in the fall typically. If you know a local farmer you may be able to purchase more year round but most likely you will have to purchase parts of the bird instead. Buying by the quarter can be more than enough though. Use the extra bits, the bones and discarded cartilage or skin, to make stock or in soups to build the depth of flavor.

Turkey tends to yield more food so portion control needs to be recalibrated. It is a lean protein so you may need to consume more to feel full but don’t over do it. Portion the same as you would chicken.

Turkey Meal Prep Recipes

Fall Recipes

Looking for more recipes for the season, try our post on fall seasonal meal prep.

Meal prep snacks for kids may be the most common meal prep you do. Store bought snack packs can cost a fortune and be terribly unhealthy. Plus making your own snacks can be a fun thing to do with your kids. Let’s go through some methods and tips for making it as easy, affordable, and healthy as possible.

Affordability

Popular snack options come at a premium but with the right approach to shopping you can save tons and deliver a better treat for the kids. 

Bulk: The classic grocery shopping tip for saving money, buy in bulk. This is especially great for kids who can power through snacks quickly. Once you identify foods that your kids like of course. Consider finding a staple food that you can buy in bulk and build around with other smaller purchases. This way you save on at least some ingredients.

Mix & Match: Buying foods that you can easily mix and match to create new combinations can extend the usability of the food and keep variety. If you’re buying in bulk this is a good thing to remember. If you focus on the basic nutrients, see below, then you know you can cover the nutrient requirements while trying new combos. 

Create Your Own: Kids often want what they see advertised but those cost more and come with a lot of additional sugar, salt, and refined ingredients. Instead, look at what’s popular and design your own DIY snack around it. It may not be brand name, but it’ll be better in every other way.

Make a List: Snack shopping can creep quickly if you don’t stick to a plan. Make a list or a budget and stick to it.

Required Foods: Consider being flexible on some items while important foods are required. If you take your kids shopping with you, communicate this ahead of time. Make sure they know that certain items are nonnegotiable, fresh fruits and veggies, while others are strictly limited, sugary foods.

Containers

Now that you have bought your foods, whether in bulk or not, you’ll need to store them and serve them. Bulk food containers are great and can extend the life of some foods. Containers can get expensive so don’t buy more than you need and potentially base your shopping on the type of containers you have available. Don’t buy more cereal if your cereal container is in use. 

Meal prep containers can help prevent a mess from kids spilling snacks, they can also extend the life of the foods the day of, and they can make it more fun. Even kids eat with their eyes first. That’s why brand name containers are overly designed. Kids are more likely to eat their snacks and enjoy them if it’s fun. Get decent containers that have a good seal on them but unless you plan on only using them at home, don’t go for the most expensive. 

Nutrient Balancing

A good snack for kids should balance nutrients. It may not always be possible to get every nutrient into every snack and that’s ok. Try to balance the snacks out over the week though. Below are suggested volumes but the exact nutrient needs come down to the individual. You can use these as a guide and you’re probably not going to measure them out to the gram but it gives you an idea of the amount for each nutrient.

1. Protein 5-10 grams per snack

• Why It’s Important: Supports growth, muscle development, and immune function.
• Good Sources: Greek yogurt, cheese, hard-boiled eggs, lean meats (like turkey or chicken), nuts, seeds, and peanut butter.

2. Healthy Fats 4-6 grams per snack

• Why It’s Important: Critical for brain development, energy, and nutrient absorption.
• Good Sources: Avocado, nuts and seeds, olive oil (for dressing veggies), nut butters, and cheese.

3. Fiber 2-4 grams per snack

• Why It’s Important: Fiber aids in digestion, helps stabilize blood sugar levels, and keeps kids full longer.
• Good Sources: Fresh fruits and vegetables, and whole grains (like oats and whole-grain bread).

4. Carbohydrates 15-20 grams per snack

• Why It’s Important: Carbohydrates are the body’s primary source of energy, which kids need for both mental and physical activity.
• Good Sources: Whole grains, fruits, and vegetables.

5. Vitamins and Minerals

• Why They’re Important: Various vitamins and minerals support immune health, bone growth, vision, and skin health.
• Good Sources:
  • Vitamin A: Carrots, sweet potatoes, and other colorful fruits and vegetables.
  • Vitamin C: Berries, oranges, and bell peppers.
  • Calcium: Dairy products like yogurt, cheese, and milk, as well as fortified plant-based milks.
  • Iron: Beans, fortified cereals, lean meats, and leafy greens.

Snack Ideas

There is a lot that you can do with snacks. There is so much more opportunity for creativity with snacks. Consider a theme. Different colors or shapes of foods. Play off of the holidays or your kids’ names. Tie it back to something they love. A little bit of creativity and effort goes a long way and it’s something they’ll remember forever. Food shapes memories and snacks are some of the most important foods to a kid.

Here are some ideas for meal prep snacks for kids. 

1. Fruit and Yogurt Parfaits
   Ingredients: Low-fat yogurt, fresh or frozen berries, and a sprinkle of granola
   Prep: Layer yogurt and berries in containers, adding granola right before eating to avoid sogginess.
2. Veggie Cups with Hummus
   Ingredients: Carrot sticks, cucumber slices, bell pepper strips, celery, and hummus
   Prep: Portion hummus in small containers, then place veggies in separate bags or jars. Keep hummus in the fridge until needed.
3. Apple Slices with Nut Butter
   Ingredients: Apple slices and a small portion of almond or peanut butter
   Prep: To prevent browning, dip apple slices in a bit of lemon water before storing. Add a small container of nut butter for dipping.
4. DIY Trail Mix
   Ingredients: Unsweetened cereal, almonds, dried cranberries, sunflower seeds
   Prep: Mix ingredients in a large batch, then divide into small containers for easy grab-and-go snacks.
5. Cheese and Whole-Grain Crackers
   Ingredients: Pre-sliced cheese and whole-grain crackers
   Prep: Portion cheese slices and crackers into small bags or containers for a simple, filling snack.
6. Hard-Boiled Eggs with Veggie Sticks
   Ingredients: Hard-boiled eggs, carrot sticks, and cucumber slices
   Prep: Boil eggs in bulk, peel, and store in the fridge with veggie sticks for a protein-packed snack.
7. Ants on a Log
   Ingredients: celery, peanut butter, and raisins
   Prep: Wash and cut the celery in 4 inch segments. Spoon the peanut into the crevice of the celery and smooth it out. Lastly add a few raisins on top.

Enjoy your time with your kids and make the snacks together. Allow for some indulgences within the snacks. It’s often better to teach portion control over completely ignoring candy altogether. Sugar isn’t bad for us, over eating it is.