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Quick Meal Prep

meal plan

These meal prep ideas prove that healthy eating can be delicious. Doing a little bit of meal prep on the weekend will help set you up and prepare you to eat healthier, save money, and reduce your stress during the week.

Menu Breakdown

Breakfast Recipe One: Smoked Salmon and Avocado English Muffin

This delicious English muffin recipe provides a nutrient-packed start to your day. Salmon and avocado have omega 3 fats that can help with inflammation. In addition, these healthy fats will make you feel more full and satisfied which can help with weight loss and hold off your hunger for lunch. The best part of this meal prep is that it requires no cooking and can be assembled in less than 5 minutes!

smoked salmon muffin

Breakfast Recipe Two: Lemon Ricotta Muffin Bar

These easy and fluffy Lemon Ricotta Muffin Bars pair perfectly with your cup of coffee in the morning. They are lemony and moist from the creamy ricotta cheese. Ricotta cheese is a soft cheese that is delicious and has protein protein, calcium, fatty acids, minerals, and vitamins you need in a balanced diet.

ricotta muffin bar

Lunch Recipe One: Air Fryer Greek Chicken Meatball Lettuce Wraps

Here is an easy homemade meatball air fryer recipe that is made with ground chicken and seasoned with spices that make a tasty and fast weekday lunch recipe. This meatball recipe is low carb and made without breadcrumbs. We served them in lettuce wraps with fresh cucumbers and cherry tomatoes and a side of grapes. However, you can easily serve these in a pita or on top of a bed of salad. You can also make a large batch and freeze them and enjoy them at a later time.

meatball wrap

Lunch Recipe Two: Chicken Fajita Lettuce Wraps

Sheet pan Chicken Fajitas are an easy weekly meal prep that can be ready in less than 30 minutes. They are also a healthy and delicious way to enjoy this juicy chicken. All you have to do is season your chicken and vegetables, toss it together on a sheet pan, and place it in the oven to cook. Since it’s made all in one pan, it makes for easy cleanup. Serve it on top of lettuce wraps, in a salad, or in a tortilla wrap.

chicken fajita lettuce

Dinner Recipe One: Hoisin Pork & Bell Pepper Stir Fry

The savory and colorful hoisin pork and pepper stir fry comes together in less than 15 minutes. If you are looking for a stir fry with a good and simple sauce, then this is one to try. Thinly sliced pork is sauteed with a sweet hoisin sauce mixture and tossed with crunchy bell peppers. Serve it on top of a bed of rice or you can use cauliflower rice as a low carb option.

pork stir fry

Dinner Recipe Two: Indian Butter Chicken with Roasted Cauliflower

Butter chicken is one of the most popular curries in Indian restaurants. The well seasoned, aromatic, and golden chicken pieces are in a creamy curry sauce. If you love food with bold flavors then, this is a great dinner dish to bring your comfort at the end of your day. 

butter chicken

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Easy Meals for Busy Weekdays

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Here is a healthy meal prep for a healthy start to January. This meal prep plan takes less than two hours to come together. You’ve got two light muffins that can be eaten at home or on the go, flavorful lunches, and nourishing dinners. 

Menu Breakdown

Breakfast Recipe One: Orange Rosemary Walnut Muffins

Did you know that oranges are actually a winter fruit? These orange-glazed muffins with a hint of rosemary are perfect for a winter morning breakfast. Serve this with a cup of coffee or as an afternoon snack with hot tea.

orange muffins

Breakfast Recipe Two: Lemon Thyme Muffins

These lemon thyme muffins are light, moist, and delicious for a cozy morning. They are fragrant and have a good mix of sweet and savory notes that will make your tastebuds happy. 

lemon

Lunch Recipe One: Waldorf Chicken Salad and Celery Sticks

This Waldorf Chicken Salad with celery sticks is a classic salad made with lean chicken breasts, crispy celery and red onions, sweet grapes, and crunchy walnuts. It is a perfect mixture of sweet, savory, creamy and crunchy textures. They go well with celery sticks or you can serve it on top of a bed of spring mix or even with lettuce wraps.

waldorf chicken salad

Lunch Recipe Two: Beef Pastrami Antipasto

If you are a meat lover, then you will love this beef pastrami antipasto for lunch. Pastrami meat has great brined flavors that are seasoned well with delicious smoky flavors. It pairs well with the sweetness of jarred roasted red peppers, pickled pepperoncini, and the crunchy green beans with balsamic glaze. 

beef pastrami

Dinner Recipe One: Walnut Crusted Tilapia with Roasted Green Beans

The toasted chopped walnut crust adds just the right amount of flavor and crunch for the flakey and tender tilapia. It takes the mild-flavored tilapia to another level.

walnut tilapia

Dinner Recipe Two: Roasted Red Pepper Chicken Skillet with Barley

This is an easy one-skillet dish that has lots of flavors from store-bought roasted peppers along with garlic and spices. The best part is that it can be ready in less than 30 minutes. This is a family favorite meal that goes well with rice or pasta.

red pepper chicken

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Healthy Meals in No Time

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It is definitely smelling like the holidays with this week’s meal plan. The use of cinnamon spice, ginger aromatics, and herbs such as thyme gave these simple dishes a sense of the holiday spirit. Cinnamon enhances baked goods and fruit, but it also adds warmth to savory dishes. Ginger is a health booster in the kitchen and adds warm and woody flavors whether you use them in sauteed dishes or even add them to baked goods. Thyme is also one of the best herbs to pair with fall dishes and has a fragrant scent that just fills up the room. The tastes and smells of these flavors play such an important part for this time of year.

Menu Breakdown

Breakfast Recipe One: Sweet Potato Egg Frittata

Eggs normally go well with potato hash, but this twist uses sweet potatoes which adds sweetness to the frittata. It’s a great breakfast option that provides a good source of vitamins and fiber, and also adds a great orange fall color to the dish. The great thing about frittatas is that you can literally use any ingredient. You can easily add more vegetables such as spinach and bell peppers. If you are a meat-eater, you can easily add breakfast sausage to this dish. 

sweet potato frittata

Breakfast Recipe Two: Persimmon Almond Muffins

These persimmon and almond muffins are a great healthy seasonal treat, perfect for breakfast or snack. Persimmon is a winter fruit that is available in supermarkets and can easily be found in Asian specialty stores. The key is making sure you get a ripe persimmon that is soft to the touch. They look similar to tomatoes but are very orange in color like papaya when cut open. We added sliced almonds for extra texture and seasoned it with cinnamon for that holiday flavor.

persimmon muffins

Lunch Recipe One: Balsamic Glazed Pork Chops With Persimmons and Salad Mix

The sauce of these pork chops is a blend of balsamic vinegar and spices such as cinnamon and paprika to bring out robust flavors. We often cook pork chops with apples or pears, but to keep it seasonal, we opted for persimmons. We also cooked it with thyme for that extra fragrant layer of flavor. Perfect for a weeknight dinner. 

pork chops

Lunch Recipe Two: Chicken Enchilada Stuffed Peppers

These bell peppers are filled with bubbly enchilada sauce and tender chicken topped with fresh cilantro and sliced avocado. This is a great recipe when you have leftover rotisserie chicken. All you have to do is to mix together the chicken and enchiladas and stuff it in bell peppers and pop it in the oven. You can easily serve this with a side of beans or cilantro rice and top it off with your favorite toppings.

chicken enchilada pepperes

Dinner Recipe One: Beef and Tomatillo Stew

One-pot meals are a must for weekly meal prep. For this recipe, we used tomatillo salsa to flavor our broth. It definitely brought delicious Mexican flavors creating a warm weeknight dinner. We added fresh bell peppers, sweet potatoes, and topped it off with fresh jalapeno for some heat. You can easily use ground turkey for your protein, or even use beans for a vegetarian option. 

beef stew

Dinner Recipe Two: Moroccan Chicken and Couscous

If you love exotic flavors, then this Moroccan Chicken and Couscous is super flavorful but extremely simple to make using pantry friendly spices such as cinnamon, paprika, and ginger. You get juicy tender chicken, with plump raisins, and fluffy couscous. If you want to keep this low carb, you can also swap out the couscous for cauliflower rice.

moroccan chicken

Tips for Leftovers

  • The beef and tomatillo stew is a recipe that you are probably going to want to have again during the cold weather. So feel free to make a large batch and keep them in your freezer. 

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All meals come with recipes, organized grocery lists, and cooking tips. Join our weekly meal plan service to get step by step prep instructions for these breakfast, lunch, and dinner meals.