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:
- Root Vegetables:
- Carrots, parsnips, turnips, and rutabagas: Sweet and earthy flavors, great for roasting or soups.
- Winter Squash:
- Butternut, acorn, and spaghetti squash: Rich in vitamins, perfect for roasting, soups, or baking.
- Cruciferous Vegetables:
- Cabbage, Brussels sprouts, broccoli, and cauliflower: Packed with fiber and antioxidants, versatile for roasting or steaming.
- Leafy Greens:
- Kale, Swiss chard, spinach, and collards: Resilient in cold weather, ideal for sautés, salads, or soups.
- 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
Balsamic Steak Bites with Brussels Sprouts
Yes, we’re talking about the irresistible Grilled Peach and Steak Salad! Not only is it a burst of flavors, but it’s also an excellent choice for meal prep.
Stuffed Acorn Squash with Beef Marinara
Our Stuffed Acorn Squash with Beef Marinara is the perfect budget-friendly, healthy dinner idea that brings the gourmet experience right to your kitchen table. This delectable recipe combines lean ground beef, seasonal acorn squash, and a homemade marinara sauce to create a flavorful, nutrient-rich masterpiece. Whether you’re on a budget or simply seeking a wholesome…
Island Spiced Pork Loin with Butternut Squash & Apples
Island-Spiced Pork Loin with Butternut Squash and Apples is a meal prepper’s dream come true! The spicy, sweet, and savory notes from the pork marinade, the tender and caramelized qualities of the roasted butternut squash, the crispness and freshness of the apples, and the mild sweetness of the red onions all come together to create…
Cinnamon Toast Quinoa Crunch with Strawberries
If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients! This post may contain affiliate links. Please see our privacy policy for details. Why we enjoy this sweet quinoa breakfast for…
Quinoa and Kale Salad
This quinoa and kale salad recipe is a powerhouse of ingredients you should add to your weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. The combination of all these ingredients in this salad is not only colorful and flavorful but it’s also packed with nutrition. Both quinoa…
One-Pot Chicken Marinara with Kale and Sweet Potato
This easy one-pot dish is simply made with chicken stewed in marinara sauce and paired with sweet potatoes and kale. This is a hearty and chunky chicken recipe that is sure to warm you up on a cold night and only takes a few simple steps. One-pot chicken recipes are generally straightforward and require minimal…
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.
