Meal prep helps you control what you put into your body. Planning meals ahead can help you source the quality of your meals and freshness of your food. Here are some meal ideas to get you started.
Breakfast Recipe One: Bacon Egg Cups and Roasted Tomato
If you’re looking for a low carb and keto-friendly breakfast to start your day, then try these bacon egg cups. It is a delicious recipe that you can make ahead and reheat for busy mornings. The smoky flavor of the bacon with the freshness of a roasted tomato makes for a delicious bite.
Breakfast Recipe Two: Corned Beef and Potato Hash
Here’s a great way to use up leftover corned beef. Easily roast diced potatoes on a sheet pan in the oven and mix it together with the corned beef and fresh onions. Feel free to serve a fried egg on top for extra protein.
Lunch Recipe One: Fish and Kale Chips with Potato Wedges
If you’re into the superfood kale, but want to enjoy it in other ways than a salad, try roasting them in the oven and make kale chips. We also used corn starch for our cod batter to keep the meal prep simple. You still get a nice golden brown crust on the outside without the mess of your usual batter mix to make fish and chips.
Lunch Recipe Two: Reuben Sandwich
Looking for a hearty deli sandwich for lunch? Try this Reuben sandwich that has slices of corned beef piled on top of toasted bread with slices of cheese and loaded with sauerkraut and a tangy thousand island dressing.
Dinner Recipe One: Maple Mustard Corned Beef with Glazed Carrots and Sauerkraut
Have you ever tried corned beef? It’s an inexpensive cut of beef brisket that is cured using salt and brine seasoning. You can either slow cook it or use your instant pot to cook this tough cut of beef into a delicious and tender meal.
Dinner Recipe Two: Chicken Meatball Soup with Kale
Opening up a can of soup may be easier and faster, but you would be missing out on this delicious homemade soup. This soup is loaded with veggies with savory meatballs in a flavorful herby broth.
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Cooking your own meals and planning what to eat in advance can help you gain control of your health and ensure you have healthy options always available. Need meal-prep help? Here are some meal ideas to get you going.
Breakfast Recipe One: Bacon and Cheese English Muffin
This ultimate breakfast muffin is easy to make with classic ingredients such as bacon and cheese. First, you’ll want to cook the bacon until it is crispy. Then, layer the English muffin with cheese and bacon and toast it in the oven until the cheese melts. Feel free to add other fillings such as a fried egg or even fresh sliced tomatoes or avocado.
Breakfast Recipe Two: Date, Walnut, and Honey Granola
Here is a crunchy and chunky walnut and date granola that will fuel you up for breakfast. Make extra for a perfect mid-day snack. Some packaged granolas may come with a long list of unfamiliar ingredients, therefore, making your own granola will help you control what actually goes in your food. We lightly sweetened it with honey and sprinkled it with cinnamon for extra spice.
Lunch Recipe One: Roasted Red Pepper and Cheese Sandwich with Crispy Brussels Sprouts
Toasted cheese sandwiches are the best. For this recipe, we added an extra layer of flavor with roasted red peppers. The melted cheese with the roasted sweetness of the peppers pairs well with the nutritional deliciousness of sliced avocado in between toasted whole wheat bread. Feel free to add extra vegetables such as fresh spinach or sliced tomatoes for more added nutrition benefits.
Lunch Recipe Two: Tofu Stir Fry
Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it will soak up all the flavor and definitely makes for a delicious meal. We crisped up the tofu to give it an extra crunch and flavored it with a soy-ginger sauce in this recipe. Just added some fresh and colorful veggies for a fast and healthy dinner.
Dinner Recipe One: Pan-Fried Tilapia with Creamed Corn and Green Beans
This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 15 minutes. The fish is moist and flaky on the inside with a nice golden crisp on the outside. We packed it with a flavorful homemade rub and paired it with a crispy and garlicky side of green beans and creamed corn.
Dinner Recipe Two: Cajun Sausage Stew
This yummy cajun sausage stew will warm up your cool evenings. This stew is a great way to use lots of vegetables such as okra, celery, onions, and bell peppers and still keep it satisfying.
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Healthy eating can be easy with just a few simple recipes using simple ingredients and easy cooking methods. For this week, we kept our recipes simple using minimal ingredients for our meals. Here are simple meal prep ideas that provide variety but will save you time and hassle for the week.
Breakfast Recipe One: Cilantro Scrambled Eggs
Adding fresh herbs to scrambled eggs is a great way to level up your classic fluffy scrambled eggs. Cilantro is one of our favorite herbs to use because it is fragrant and antioxidant-rich. Using herbs is also a healthy way to add flavor and help you use less salt therefore reducing sodium intake. You could easily add other vegetables such as fresh tomatoes and onions to this breakfast meal and also wrap it up in a flour tortilla topped with a sprinkle of shredded cheese.
Breakfast Recipe Two: Berry Muffin Bar
This recipe is going to be your new favorite way to use up ripe bananas, and it only requires four simple ingredients. It is healthy, easy, and tasty. These berry muffin bars are perfect to make ahead for breakfast or a snack during the day. You also don’t need to heat it up, you can just easily grab and go. The great thing about using ripe bananas is because you don’t need added fat. The moisture in the bananas omits any need for added oil or butter in this recipe.
Lunch Recipe One: Grilled Shrimp Caesar Salad
Looking for a fresh and light salad with layers of flavor? This grilled shrimp caesar salad with the creamy caesar dressing is perfect for a light lunch. All you have to do is use simple seasoning and toss it in some olive oil and throw it on an indoor grill pan. In less than 5 minutes you have perfectly charred shrimp to serve on top of fresh crisp romaine lettuce with creamy caesar dressing and toasted croutons.
Lunch Recipe Two: Chicken Enchiladas with Tomatillo Salsa
Here is a light and fresh chicken enchiladas filled with tender rotisserie chicken mixed with a tangy tomatillo sauce and melted shredded cheese. This is a simple recipe using pre-cooked rotisserie chicken. All you have to do is mix together tomatillo sauce with the chicken and shredded cheese. Add a spoonful of the chicken mixture inside flour tortillas and roll them up. Place them in a baking dish and top them off with more tomatillo sauce and fresh onions and cherry tomatoes. Toast them in the oven until the tortillas get crispy and you have a quick and easy weekday meal.
Dinner Recipe One: Salisbury Steak with Green Beans
This is an easy to make classic dinner using hamburger steaks smothered in gravy with mushrooms and onion. This is a great way to dress up ground beef and use ingredients that you probably have on hand. You can use different variations of ground meat such as ground turkey or chicken. Instead of hamburger steaks, you can roll them up into meatballs. Serve them with roasted green beans or your choice of sides and you have an easy comfort classic dinner in less than 30 minutes.
Dinner Recipe Two: Marinara Beef Stew with Squash Noodles
This is an easy beef stew recipe that you can whip up and eat throughout the week. The beef stew meat is perfectly tender and is the perfect comfort food that pairs well with squash noodles. To eliminate some prep work, use your favorite marinara sauce because it is already seasoned with garlic and other spices. We cooked ours up in a dutch oven, however, you can easily use an Instant Pot and have this ready in less than 40 minutes.
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