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Posted on February 18, 2024February 18, 2024 by teller — Leave a comment

Easy Meal Prep Tips & Recipes

glass meal prep containes with steak cubes and brussel sprouts

Between kids and/or the job these days, we are all busy. That’s why we provide an approach to cooking that is simple, nutritious, and delicious. It’s fun to do complicated recipes and test your culinary skills, however sticking to a meal prep routine generally relies on a foundation of quick and simple meals. We put together our list of tips and recipes for easy meal prep.

Keep it simple

There are mean tricks and tips to busy lifestyle meal prepping, we’ve covered a lot of them on this site. The basics are easy though. Keep it simple. Look for:

Recipes with fewer ingredients
Recipes with less steps
Recipes that use ingredients you already have

The fewer ingredients that you have to buy the better. This makes the meal, usually, more affordable and quicker to prepare. You don’t need to spend the time preparing tons of veggies, fruits, and proteins. It may only contain three ingredients. This is great for a meal you’re just trying to whip up.

Recipes with fewer steps make for easy meal prep. Think one pot meals, one pan meals, or instant pot meals. These meals may contain more ingredients but the cooking instructions are simple and usually don’t require you to stand there watching a pan cook to the perfect temp. You can set it all up and walk away and focus on other tasks until the meal is ready to eat. This is where cooking methods can save you a lot of time as well. The stove top can be great for a lot of things but an instant pot or an air fryer can save a lot of time and frustration.

Another way to make easy meal prep is to choose recipes that require less or no time at the grocery store. Of course, you’ll eventually have to go to the store but if you can spare yourself a trip you’re more likely to make the meal. Keeping basic ingredients on hand with a few recipes up your sleeve for those days is perfect. Avoid the stress of a busy grocery store or be able to watch the kids while cooking. Consider keeping pasta noodles, rice, ground beef or chicken, with a sauce or two in the kitchen and it’ll be a lifesaver when you need them. Just be sure to eventually use them.

Pre-prepared ingredients or no work required

Some ingredients are easier to buy at the store pre-prepared. Cut vegetables, frozen cooked meats, and dough are some examples of common ingredients that most people buy on a regular basis. Often fresh is better however easy meal prep is about making easy meals that are nutritious and delicious by any means. These pre-prepared ingredients can end up saving you a ton of time and will honestly taste the same. Plus if it means you don’t fall back on fast food then it was the right move.

Adult snack boxes

Essentially a more nutritious version of charcuterie, this easy meal prep normally only requires portioning out ingredients. This is a very quick method to meal prepping that is great for small midday meals. It’s also extremely flexible so you can easily change up the combinations to keep it fresh.

Weekly meal plans

Subscribing to a weekly meal plan can also alleviate the stress of finding recipes. The meal plans should be balanced for nutrition throughout the week without you having to think through the nutrient needs. Even as a jumping off point, weekly meal plans can help you formulate a plan unique for you or use a few different weekly meal plans to mix it up from week to week.

View Weekly Meal Plans for Free

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.

glass meal prep containers with shredded pork with mashed plaintains

Instant Pot Cuban Pork with Mashed Plantains

Looking to elevate your meal prep game with an easy, tasty, and time-saving recipe? You’re in for a treat! Our Instant Pot Cuban Pork with Mashed Plantains is a flavor-packed delight that will transport your taste buds to the vibrant streets of Cuba. In this culinary adventure, we’ll show you how to create a mouthwatering…

watermelon with prosciutto and spring mix

Refreshing Watermelon Prosciutto Sandwich

Get ready to tantalize your taste buds with a refreshingly delicious lunch idea that’s perfect for those scorching hot days. Today, we’re diving into the realm of culinary creativity with a delightful watermelon prosciutto sandwich that will make your mouth water. Trust me, folks, this recipe is an absolute game-changer for meal prep! This post…

Posted on February 5, 2024February 8, 2024 by teller — Leave a comment

Meal Prep Eggs

Learning how to meal prep eggs will expand the volume of your meal prep recipes that’ll introduce flavors and textures you can’t get from other ingredients. Eggs have long been considered one of the best ingredients for their versatility, savory flavor, and nutritional value. You can add an egg compliment to tons of meal prep recipes with ease if you know how.

Another reason for eggs as a popular ingredient is for the affordability of the nutritional value. Eggs are relatively cheap and a great way to make meals more filling without spending a fortune on groceries. Between the affordability and versatility, meal prepping eggs is an important meal prep skill.

A good place to start with your meal prep eggs is the cooking method. There are a lot of ways to cook eggs and even more books for every method. We will focus on cooking methods that are best for meal prep. This will help with longer lasting eggs that retain texture and flavor in the fridge or freezer.

Meal Prep Egg Methods

We’ve already covered how to cook eggs in different styles so if you need help with the exact method and steps check our guide on how to cooking eggs.

Hard-Boiled Eggs: Hard-boiled eggs are great for meal prep as they can be batch cooked, store well, and pair well with a lot of recipes easily. You can boil as many eggs as you need, the exact method for boiling eggs depends on personal preference however you can reference our egg cooking guide above.

We recommend that you shell the eggs after they cool down. Doing them all at once is faster and you’ll thank yourself down the line. When you’re ready to add the hard-boiled eggs to a meal, slice them in half, into quarters, or even diced.

Scrambled Eggs with Vegetables: Scrambled eggs in general can act as an amazing base for a complete meal. Meal prep scrambled eggs can be cooked with many different vegetables. As long as you can cut the vegetables up into a small enough size and you take cooking time into consideration it should turn out delicious. Popular scrambled egg vegetables include bell peppers, onions, tomatoes, and spinach.

There are actually a lot of ways to scramble eggs. They pretty much all start with cracking eggs into a bowl and whisking though. (consider egg whites only or at least excluding some yolks to make it heart healthier) After whisking, the classic approach is stove top with a pan but you can cook them in the oven or even the microwave.

Try scrambling in large batches and portioning them out into individual meal prep egg dishes. You can add scrambled eggs as a side to many dishes.

Quiches, Frittatas, and Casseroles: All three of these are very similar but with minor differences along the cooking path. Quiches are a custardy egg mix poured into a pie crust. Quiche is velvety and has a tasty crust. Frittatas are closer to an egg scramble with a less velvety blend, which makes them a little easier and faster to cook. Frittatas are started on the stove top and finished in the oven. Egg casseroles involve the egg mix being poured over a mix of ingredients (cheese, sausage, veggies, etc.) in a casserole dish and cooked in the oven.

Quiches, frittatas, and egg casseroles are perfect options for meal prep egg recipes. They’re easier to cook in batches and portion out. Try our sweet potato egg frittata.

Egg and Rice Bowls: Scrambled or fried eggs mixed with cooked rice, veggies, and your favorite sauce. Fried rice is an incredibly popular dish around the world. It’s a quick dish to cook up and tastes amazing. Egg roll in a bowl is another popular meal prep egg dish. It’s delicious and can be very nutritious. These are really great options if you find yourself with leftover rice.

Egg Salad: Hard-boil a batch of eggs and make egg salad by mixing chopped eggs with mayonnaise, mustard, salt, and pepper. Use it as a sandwich filling, wrap filling, or as a topping for crackers or salads.

Egg Wraps or Burritos: If you have a batch of scrambled eggs and are looking for a different use for them consider breakfast tacos or burritos. Breakfast burritos are delicious and perfect meal prep egg recipes for busy people. You can easily batch make them, wrap them separately, and grab them on the go as you need. Add in cheese, salsa, beans, and other veggies to mix up the flavors and provide a more well rounded meal.

Fried egg: Frying an egg is a fantastic addition to tons of different meals. Add a fried egg on a hamburger for additional flavor and nutrition. You can also put a fried egg on top of pulled pork and chicken, rice, or even mixed greens. The trick, as it always is with eggs, will be getting the yolk to the right consistency for meal prep. Fried eggs may not be the best if you don’t plan on eating the meal for a few days. You can meal prep the rest of the dish though and then fry an egg the day of consumption. Frying eggs is pretty quick.

Batch meal prep eggs

There are literally dozens of ways to cook eggs but not all of them are a great choice for meal prepping. Methods like poaching will produce a delicious egg with an amazing texture but it won’t last long or travel well. Keep the poaching for an at home meal. Let’s take a look at some methods that work better for meal prepping meals for the week.

Stove top pan: frying eggs in a pan on the stove top or scrambling eggs are both great options for meal prepping eggs and can be added to many other dishes.

Oven: starting on the stove top and then moving to the oven is a great way to finish off dishes. Especially if you’re cooking a meal in a pan and plan to add eggs on top before you finish cooking. The oven is a great way to cook the eggs and complete the cooking process.

Sheet pan: sheet pan cooking is an essential meal prepping skill. Being able to bake or roast multiple days worth of meals at once. It’s one of the easiest batch cooking methods and you can add eggs on top for an additional layer of flavor.

Muffin tin: cooking eggs in a muffin tin is perfect for recipes like egg cups. You can catch cook a dozen eggs at once and knock out a whole week of breakfasts in one go.

Casserole dish: egg casseroles is another quick and easy way to knock out an entire week’s worth of meals in one go. It’ll take a little longer than the muffin tin but the sheer volume of delicious and nutritious food you can make is worth the extra time.

How long will meal prep eggs last

Depending on the cooking method, eggs can last up to a week in the fridge and even two months in the freezer. It’s still a good idea to plan the use of your meal prep eggs before starting to avoid overfilling your fridge or wasting food. Most egg dishes can last up to 2 months in the freezer.

Scrambled eggs: can last for two to three days in the fridge.

Fried eggs: up to four days in the fridge.

Hard boiled eggs: up to seven days in the fridge. If you know you won’t be using the eggs within a few days though, you should leave the shells on. Peeling them early is efficient but the eggs can dry out in the fridge or start to take on the flavors of the other foods in the fridge quicker.

Egg casseroles: up to four days in the fridge.

Egg salad: up to five days in the fridge.

Meal prep eggs by meal

Meal prep eggs for breakfast

Meal prepping eggs for breakfast is one of the easiest approaches with tons of recipes and a great place to start. Eggs, after all, tend to be a breakfast item by default. From breakfast burritos to traditional scrambled eggs, there are tons of available recipes.

Egg muffins
Egg biscuits
Breakfast sandwiches
Breakfast pizza
Breakfast tacos and burritos

Meal prep eggs for lunch

For busy professionals and parents lunch should be filling but light. Omelets, fried rice, and many other dishes fit the job perfectly. If you’re looking for an easier approach or introduction into egg meal prepping just add scrambled eggs or a fried egg to a dish as a topping. This is a really good option if you’re on day 4 of eating the same meal and want something different while trying to finish off your meal prep. Throw an egg on top and now there is a whole new dimension to the flavors.

Fried egg sandwich
Egg casserole
Egg salad sandwich
Salad topping
Fried rice
White rice & fried egg
Omelet
Bibimbap

Meal prep eggs for dinner

A hearty egg based meal for dinner can really round out the day, heal the soul, and provide a fantastic source of protein. Denser egg dishes can be better for dinner over lunch but it really doesn’t matter. That’s why breakfast all day has become such a popular offering at restaurants.

Quiche
Frittata
Shakshuka
Creamed spinach with scrambled eggs
Grilled cheese egg sandwich
Sheet pan veggies with eggs

Our Top Egg Meal Recipes

round white plate with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

Breakfast Turkey Sausage and Veggie Scramble

So, whether you’re a busy bee on the go or simply looking for a scrumptious breakfast idea to kickstart your day, the Breakfast Turkey Sausage and Veggie Scramble Egg is a winner in every aspect. It’s hearty, filling, and bursting with flavors that will put a smile on your face. Happy cooking, and bon appétit!…

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Baked Asparagus and Tomato Egg Frittata

Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note!…

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Healthy Breakfast Pizza

This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza! This post may contain affiliate links. Please see our privacy policy for details. Why…

Easy Cheese Omelette

Learn how to make a perfectly cooked egg omelette with these easy tips and tricks in this recipe for one. This post may contain affiliate links. Please see our privacy policy for details. Why you’ll enjoy this omelette recipe for one: Omelettes are one of our go-to breakfast choices at our favorite local diners, but…

Sausage Egg Muffins with Strawberries

We love making these high-protein, low-carb egg muffins for meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why sausage egg muffins are great for weight loss They are high in protein which will help you stay full longer Egg muffins can be an easy way to pack in…

Posted on February 3, 2024February 3, 2024 by admin — Leave a comment

Balsamic Steak Bites with Brussels Sprouts

These Balsamic Steak Bites are a testament to the fact that nutritious meal prep doesn’t have to be complicated or time-consuming. Picture succulent New York Strip Steak, perfectly seared to golden perfection, dancing in a marinade of balsamic vinegar, honey, and savory spices. Paired with crispy, roasted Brussels sprouts, this recipe proves you can prioritize your health without sacrificing taste or precious time in the kitchen.

This post may contain affiliate links. Please see our privacy policy for details.

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round plate with steak cubes and brussel sprouts

Reasons Why This Recipe is Tasty and Healthy:

Protein Powerhouse: The New York Strip Steak in this recipe is not only mouthwateringly delicious but also a fantastic source of high-quality protein. Perfect for keeping you full and satisfied throughout your hectic day.
Green Goodness: Brussels sprouts are the unsung heroes of the veggie world. Packed with vitamins, minerals, and fiber, these little green gems contribute to a healthy digestive system and provide a nutrient boost to keep you going strong.
Balanced Marinade Magic: Our balsamic vinegar and honey marinade adds a burst of flavor without loading up on unnecessary calories. It’s the perfect balance of sweet and tangy, elevating your meal without the guilt.
Easy Peasy Oven Magic: Throw those brussels sprouts in the oven, and let them work their crispy magic while you tackle other tasks. Minimal effort, maximum taste – just what the busy bee ordered!
Budget-Friendly Brilliance: We get it, keeping it affordable is key. This recipe is not only easy on the wallet but also a savvy way to ensure you’re getting the most bang for your nutritional buck.

Ingredient Breakdown:

New York Strip Steak: Not only is it a lean cut, keeping things light on the calorie front, but it’s also a fantastic source of high-quality protein. This ensures you stay fuller for longer, aiding in muscle repair and overall satiety. Plus, it’s a budget-friendly choice that packs a punch of flavor without breaking the bank.
Brussels Sprouts: Brussels sprouts are a nutritional powerhouse, and we’ve enlisted them for their fiber content, vitamins (C, K, and B), and minerals. They bring a delightful crunch and earthy flavor, balancing the richness of the steak. Not to mention, these little green wonders are budget-friendly, making them a wallet-friendly choice for a nutrient-packed side.
Balsamic Vinegar: Balsamic vinegar adds a layer of depth and tanginess to our marinade without piling on excess calories. It’s a wise flavor investment that elevates the dish while providing antioxidants and potential digestive benefits. The sweet and sour notes make for a delightful contrast, making your taste buds dance without compromising your health goals.
Honey: Honey brings natural sweetness to the marinade, harmonizing with the balsamic vinegar for a balanced flavor profile. It’s a healthier alternative to refined sugar, offering a touch of sweetness without the guilt. This golden nectar enhances the overall taste experience while contributing trace amounts of essential nutrients.
Garlic Powder: Garlic powder adds a savory kick and depth of flavor to both the steak marinade and the brussels sprouts. It’s a budget-friendly way to infuse a savory note without the fuss of chopping and sautéing fresh garlic.
Olive Oil: Olive oil not only helps in searing the steak to perfection but also contributes heart-healthy monounsaturated fats. It brings richness to the dish and aids in the absorption of fat-soluble vitamins from the brussels sprouts. In moderation, it’s a smart and flavorful addition to keep your meal both tasty and nutrient-dense.

How to Meal Prep Balsamic Steak Bites

Preheat that oven to 400F, and while it’s warming up, mix together the balsamic marinade. Set it aside – it’s about to work its magic!
While your sprouts are roasting, cube up that New York Strip Steak. Sear it to golden perfection in a hot skillet, approximately 2-3 minutes per side.
Turn off the heat, drizzle the remaining marinade over your steak bites, and give it a good mix. Watch that sauce reduce and thicken – pure perfection in the making.
Once your steak bites and brussels sprouts are ready, it’s time to savor the fruits of your labor. Delicious, nutritious, and oh-so-satisfying!

Reference the recipe card below for detailed instructions.

Meal Prep Pairing Tips

Grain Power: Pair this dish with a side of quinoa, brown rice, or cauliflower rice for an extra boost of complex carbs. It adds a satisfying element to your meal and complements the flavors of the steak and brussels sprouts.
Fresh Greens: Serve alongside a simple green salad tossed with a lemon vinaigrette. The crispiness of the salad provides a refreshing contrast to the hearty steak bites and roasted brussels sprouts.
Citrus Zing: Squeeze a bit of fresh lemon over the steak bites just before serving. The citrusy brightness enhances the overall flavor profile and adds a delightful zing to every bite.
Creamy Contrast: A dollop of horseradish sauce or a light sour cream-based sauce can provide a creamy contrast to the dish. It adds a cooling element and complements the savory flavors of the steak and balsamic marinade.
Herbaceous Twist: Garnish with fresh herbs such as parsley or thyme to add a burst of freshness. The herbs not only contribute to the visual appeal but also bring a layer of complexity to the dish.

Balsamic Steak Bites with Brussels Sprouts

Savor the simplicity of our Balsamic Steak Bites with Brussels Sprouts – succulent New York Strip Steak, seared to perfection, bathed in a flavorful balsamic-honey marinade, and paired with crispy roasted Brussels sprouts for an easy, healthy, and downright delicious meal prep.

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Prep Time 5

Cook Time 20

Course dinner, lunch

Cuisine American

Servings

Calories 569 kcal

Equipment

knife
cutting board
skillet
sheet pan
oven

Ingredients

12 oz New York Strip Steak
3 cups brussels sprouts

Marinade

4 tablespoons balsamic vinegar
2 tablespoons honey
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons olive oil

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Instructions

Preheat the oven to 400F.
In a small bowl, mix together the marinade and set it aside.
Next, trim the brussels sprouts and cut them into quarters. Place them on a sheet pan and drizzle them with half of the marinade. Bake them in the oven for 15-20 minutes until golden brown and crispy.
Meanwhile, cut the steak into one inch cubes. Add oil to a hot skillet and sear the steak on each side for about 2 to 3 minutes until it is golden brown and fully cooked to your desired doneness.
Turn the heat off the skillet and drizzle the rest of the marinade over the steak bites and mix it thoroughly. Let the sauce reduce and thicken. Enjoy the steak bites along with the roasted brussels sprouts.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 569kcalCarbohydrates: 35gProtein: 40gFat: 30gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 136mgSodium: 712mgPotassium: 1108mgFiber: 5gSugar: 25gVitamin A: 998IUVitamin C: 112mgCalcium: 108mgIron: 5mg

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Frequently Asked Questions

Can I use a different cut of steak for this recipe?

Of course! While New York Strip Steak is recommended for its lean profile and tenderness, you can experiment with other cuts like sirloin or flank steak. Adjust cooking times accordingly.

Are there any substitutes for honey in the marinade?

Absolutely! Maple syrup or agave nectar can be excellent alternatives. They provide a similar sweetness without compromising the overall flavor.

Is this recipe suitable for a low-carb diet?

Yes! With the focus on lean protein and vegetables, this recipe is friendly for those following a low-carb or keto lifestyle. Pair it with cauliflower rice for an even lower carb option. Feel free to adjust the honey and balsamic vinegar ratios to suit your taste preferences.

Posted on January 21, 2024January 21, 2024 by teller — Leave a comment

How to meal prep wraps: healthy & easy

Knowing how to meal prep wraps will significantly expand your lunch options especially for those busy weeks. Not only are wrap recipes quick and easy but with the right ingredients they can be incredibly delicious and nutritious. With low calories and easily balanced macronutrients, wraps are some of the easiest recipes to dial in for your specific diet.

Meal prepping wraps have another amazing advantage. Tons of different recipes can be turned into a wrap. This means you can add a ton of variety into your meal routine while keeping some of the preparation consistent. The versatility of wraps or burritos is one of the reasons they’re so popular today. From Greek style wraps to Mexican burritos, just about every cuisine has a wrap of some style.

Why meal prep wraps over sandwiches? Sandwiches are a go-to favorite for most lunch meal preppers. They’re easy to make and eat, they’re familiar, and can be changed up easily. Traditional sandwiches have limitations that wraps don’t have though. The softer bread soaks up sauces too fast and doesn’t always fare well as a meal prep lunch. The flat bread or tortilla used in wraps is not as absorbent and can keep its texture and structural rigidity for hours. Sandwiches are also not well designed to keep too many loose ingredients contained. Wraps by their very nature contain ingredients much better so they’re easier to eat on the go. Lastly, if you are calorie counting, there are a lot of great flat bread options that are healthy, low calorie, and gluten free.

Portion control is one the main reasons that meal prepping is a popular option for adjusting eating habits. Making the food ahead of time and sticking to a routine, lets you dial in your calorie and nutrient balance. Wraps can help with this too. Even if you’re changing up the internal ingredients, using the same size tortilla will limit how much filling you can add. If you know that one full size wrap fills you up, it’s much easier to meal prep without as much of a need to calculate calories or gauge volume. This built in limitation is a handy method for speeding up the whole process.

How to meal prep wraps like a pro:

Balance wet ingredients and dry ingredients. A wrap that is too dry can still be saved with a dipping sauce but ideally you have a good combination of dry and wet ingredients in the wrap itself. This will help it stay together and provide a better texture. Be careful not to go too wet. It’s not the end of the world if your wrap leaks but it does make more of a mess and ruin the wrap texture.

Lettuce as a barrier to the wrap. Just like with balancing dry and wet ingredients, the layout matters too. Use a lettuce barrier between wet ingredients and the bread to maintain texture longer. You can also use thick sauces like hummus or beans as a binding ingredient to help keep it all together. Spread it on the tortilla first, then add lettuce, then add your wet filling.

Don’t over fill. This is probably the easiest mistake to make at first. You want all of that amazing filling you made to be in the wrap but over filling the wrap will prevent you from getting a good all around seal. It will end up becoming an open faced sandwich which is less enjoyable to eat and much messier. Take it easy on the fillings and always feel free to remove fillings if you have any difficulty wrapping the tortilla.

Wrap tightly. Now that you have just the right amount of filling for your wrap, make sure it’s tight. Not only will a tighter wrap stay together better but it will also last longer in the fridge. Less air around the ingredients means they’ll keep freshness longer. Practice your wrapping and you’ll get to a tight a wrap in no time.

Use durable flat breads or tortillas for wrapping. Not all flat breads and tortillas are designed for wraps. Experiment with different options and plan for the types of fillings you’ll be using. You can use a dryer bread if the ingredients are going to be saucier. While a softer bread is better for more dry wraps.

Storing meal prep wraps is also quick and easy. You can complete the wrap with foil wrapped around it tightly, store the wrap in a sealable container, or slice the wrap into pinwheels to maximize storage space. Depending on the recipe or ingredients, wraps are only going to be good for a day to a few days stored this way. Even durable flat breads will start to get soggy. Another approach is to have the fillings ready to go and simply complete the wrap the day before you need it. This will maintain freshness of the ingredients as well as offer versatility if you find yourself looking for a mid week pivot.

Meal Prep Wrap Recipes

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Posted on January 15, 2024January 15, 2024 by Admin — Leave a comment

How to meal prep for a good workout routine

Timing your meal prep for a good workout is one the most important factors for maximizing your eating and exercising. What you eat, as we all know, plays a huge role in a healthy lifestyle, weight loss, and muscle building but aligning your meals with your workout can be trickier. Having the right nutrients in your body at the right time provides the fuel for an effective workout session and body recovery. Even without getting too deep into measuring every nutrient in your diet, you can make easy adjustments to your meal prep for a good workout.

What type of exercise are you doing?

Everyone’s exercise goals and routines are different. Whether you’re aiming for muscle gain, fat loss, or overall maintenance, your nutritional needs will vary. Are you working out in the morning, at lunch, or in the evening? Sticking to a routine will help plan your meals.

Timing your meals can play a major role in fueling a strong workout.

Pre-Workout Nutrition: Eat a balanced meal of carbohydrates, proteins, and healthy fats about 2 hours before your workout. This provides the necessary energy to fuel your exercise session.

Post-Workout Nutrition: Within an hour after your workout, focus on a post-exercise meal rich in protein and carbohydrates. This aids muscle recovery and replenishes glycogen stores.

Morning

If you’re a morning gym person, aim for a light breakfast that you can eat easily and digest entirely before your workout. Then have a larger meal for dinner to fuel the next day’s workout session. You can keep lunch balanced with protein and carbohydrates to recover from your workout and replenish the glycogen stores that were burned.

Midday

Midday or lunch workouts benefit from a good sized, healthy breakfast with plenty of carbohydrates to fuel your workout in a few hours. Lunch can be much more simple with high protein foods and some fruits and veggies. Dinners will tend to be lighter so you can meal prep small meals and prepare for bed.

Afternoon/Evening

Late afternoon or evening workout schedules are more flexible as you can adjust when you eat dinner. If you want to eat your big meal before you workout, make sure to eat early enough for your body to process the food and include carbohydrates for the workout. If you plan to workout first and eat afterwards, make sure your lunch from earlier was large enough to fuel the workout and have a simple dinner of protein, fruits and veggies. Breakfast in this case is generally smaller. A quick breakfast bar or some eggs is a great start.

Another popular approach to planning your meals for a good workout is to break meals up into smaller portions and eat more often throughout the day. This is a great approach for some. It staves off feeling hungry, mixes up the food types, and is consumed/digested easily since the meals are smaller. A lot of us are too busy with work or family and if this doesn’t work for you don’t worry. Meal prepping 3 square meals a day with portion control and good nutrition is great too.

Meal prep for a good workout routine usually revolves around the major meals and balancing nutrients and calories. Everyone snacks though. If you are the type of person who can resist snacking, that’s great. For the rest of us it is better to plan healthy snacks rather than trying to resist altogether.

If you’re an avid snacker you should consider it during your meal planning and prepping. There’s nothing wrong with snacking but if you have workout and health goals, planning your snacks can make or break a successful nutrition plan.

Nuts
Greek yogurt
Apples and peanut butter
Hard boiled eggs
Trail mix
Beef jerky
Popcorn

There are a ton of healthy snacks. The best approach is to make your own rather than buying it from the store. It’s far cheaper as you can make it in bulk and portion out the right amounts for you. You also get to avoid the sugars, salts, and any preservatives that are added.

Don’t forget to drink plenty of water regardless of your workout or eating routine. You should be drinking water throughout the day. This can make a huge difference on your workout and how good you feel during and after.

Part of a balanced meal prep for a good workout routine

Proteins

Raw Nuts: pecans, almonds, cashews, pistachios, walnuts
Legumes: chickpeas, black beans, lentils, edamame
Seeds: pepitas, sunflower, chia, hemp, flax
Powders and Shakes: look for natural, organic and non-GMO protein powders with no artificial sweeteners or ingredients
Eggs: look for free-range, pasture-raised and organic with no added hormones
Dairy: kefir, cottage cheese, plain Greek yogurt

Carbohydrates

Vegetables: broccoli, spinach, cauliflower, asparagus, squash, Brussels sprouts (look for frozen to maximize shelf life)
Fruits: berries, mangoes, peaches, bananas, grapes, pineapple (look for frozen to maximize shelf life)
Whole Grains: quinoa, oatmeal, barley, farro, spelt, brown rice
Starches: sprouted grain bread, sweet potatoes, corn on the cob
Fermented: kimchi, pickles, sauerkraut, red cabbage

Fats (Omega-3-rich)

Plant-Based: avocados, olives or extra-virgin olive oil, natural peanut butter, tempeh, baked plantain chips
Animal-Based: salmon, tuna, mackerel, sardines (choose wild-caught and look for frozen to maximize shelf life)

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Posted on January 12, 2024January 17, 2024 by admin — Leave a comment

Instant Pot Butter Chicken

square glass meal prep container with butter chicken and roasted cauliflower

Our Instant Pot Butter Chicken is a succulent blend of boneless chicken thighs, aromatic spices, and creamy tomato goodness, all prepared effortlessly in your trusty Instant Pot. We’ve cracked the code to create a restaurant-quality dish that won’t break the bank, tailored for busy individuals craving a taste of luxury without compromising their health or budget. This recipe is a harmonious symphony of flavors, featuring budget-friendly ingredients, healthy swaps like Greek yogurt for cream, and a seamless preparation process that guarantees a delicious, stress-free dining experience.

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round plate with instant pot butter chicken and roasted cauliflower

Why You’ll Enjoy This Chicken Meal Prep:

Time-Saving Magic: Let’s face it – time is not always on our side. That’s why the Instant Pot is our superhero in this recipe! With just a few button clicks, you’ll have a mouthwatering Indian Butter Chicken ready to roll. Perfect for those who want the taste without the kitchen marathon.
Budget-Friendly Bliss: We get it; you want gourmet without draining your wallet. Our recipe is a budget-friendly masterpiece, utilizing simple and accessible ingredients. No need for a treasure map to find these items at your local grocery store!
Healthy and Hearty: Staying on the healthy track is a breeze with our recipe. We’ve swapped out heavy ingredients for a creamy blend of tomato sauce, spices, and a touch of heavy cream. It’s comfort food without the guilt – perfect for keeping that New Year’s resolution intact!
Flavor Explosion: Brace your taste buds for an explosion of flavors! The combination of garlic, ginger, curry powder, and turmeric is an infusion of spices, promising an instant ticket to flavor town.

Ingredient Breakdown:

Boneless Chicken Thighs: Tender, juicy, and budget-friendly, chicken thighs are the perfect protein base for our dish. They absorb the rich flavors of the spices and sauces, creating a hearty and satisfying meal without breaking the bank.
White Onions: Onions form the flavor foundation of countless dishes, and here they add a sweet and savory kick. Besides enhancing taste, they’re cost-effective and readily available, making them a go-to for any budget-friendly meal.
Garlic: These aromatic powerhouses are the dynamic duo that injects bold, authentic flavors into the dish. Not only do they elevate taste, but they also bring their health benefits, known for their immune-boosting and anti-inflammatory properties.
Tomato Paste: Tomatoes add a luscious texture and a touch of sweetness to our dish. Tomato paste provides depth, while tomato sauce adds a saucy consistency. These pantry staples are not just affordable but also packed with vitamins and antioxidants.
Water: It might seem simple, but water plays a crucial role in creating the perfect balance of flavors. It helps form the base for the sauce, allowing all the spices to meld together, resulting in a harmonious and budget-friendly liquid gold.
Curry Powder and Turmeric Powder: The heart of Indian cuisine! These spices bring warmth and depth to the dish. Curry powder combines a mix of flavorful spices, while turmeric adds a vibrant color and anti-inflammatory properties. Using them in moderation keeps the dish healthy and wallet-friendly.
Heavy Cream: Here’s the secret to the luxurious creaminess without sacrificing health. A modest amount of heavy cream adds richness to the sauce, making it indulgent without going overboard. It’s the magic touch that transforms the dish into a comforting delight.
Cilantro: Fresh herbs like cilantro add a burst of freshness, balancing the rich flavors. They’re not just a pretty garnish; they bring a unique flavor profile that complements the spices. Cilantro is inexpensive, widely available, and elevates the dish to a whole new level.
Roasted Cauliflower: Cauliflower, the versatile superstar! It’s budget-friendly, low in calories, and takes on the flavors of our spice mix beautifully. Roasting it enhances its natural sweetness and adds a satisfying crunch to the meal.
Garlic Powder , Paprika , Salt : This trio of seasonings turns simple cauliflower into a flavor-packed side. It’s a cost-effective way to add depth and complexity to your meal without resorting to unhealthy options.
Olive Oil: A touch of olive oil ensures the cauliflower roasts to perfection, enhancing its nutty flavor. It also brings healthy monounsaturated fats to the table, contributing to a well-rounded and nutritious dish.

How to Meal Prep Instant Pot Butter Chicken

Preheat your oven to 400°F. Meanwhile, fire up the Instant Pot in sauté mode and add a splash of olive oil. Toss in the onions, garlic, and ginger, and let them dance for 2-3 minutes until the onions soften. Add the chicken and give it a little tanning session for another 2-3 minutes.
Time to amp up the flavor game! Add tomato paste, water, tomato sauce, curry powder, and turmeric powder. Give it a good stir, close the Instant Pot lid, and set the valve to sealing. While the magic happens, spread your cauliflower on a sheet pan, sprinkle it with garlic powder, paprika, and salt, and let it roast for 12-15 minutes.
After the chicken cooks, release the pressure carefully. Switch back to sauté mode, pour in the heavy cream and sprinkle in the cilantro. Stir and let the liquid simmer until it thickens (around 5 minutes).
Plate up your Instant Pot Indian Butter Chicken, alongside the golden-roasted cauliflower. Dive in and enjoy the blissful union of flavors. This dish pairs perfectly with steamed rice or warm naan bread for a complete experience.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

Batch Cooking Bliss: Make a larger quantity of the Instant Pot Indian Butter Chicken to enjoy throughout the week. It reheats beautifully, and the flavors even have time to deepen over time.
Freeze for Future Feasts: Portion out leftovers into freezer-friendly containers for a quick and satisfying meal on busy days. Label and date each container to keep track of your delicious frozen treasures.
Protein Swaps: Experiment with protein alternatives such as boneless chicken breasts, tofu, or chickpeas for a vegetarian option. It’s a fantastic way to cater to different dietary preferences without sacrificing flavor.
Veggie Power: Amp up the veggie content by adding spinach, peas, or bell peppers during the cooking process. This not only boosts the nutritional profile but also adds color and texture to your meal.
Healthier Cream Options: For a lighter version, swap out the heavy cream for Greek yogurt or coconut milk. These alternatives bring a creamy texture without compromising on flavor, and they’re often healthier options.
Pairing Perfection: Pair the Instant Pot Indian Butter Chicken with a simple side salad for a refreshing contrast. A cucumber and tomato salad with a squeeze of lemon or a dollop of yogurt is a perfect match.
Make it a Wrap: Transform your Instant Pot Indian Butter Chicken into wraps or burritos with whole-grain tortillas. Add some fresh greens, and you’ve got a portable, delicious meal.

round plate with indian butter chicken and roasted cauliflower

Instant Pot Butter Chicken with Roasted Cauliflower

This Instant Pot Butter Chicken recipe will satisfy your cravings for something hearty and comforting.

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Prep Time 5

Cook Time 25

Course dinner, Main Course

Cuisine Indian

Servings

Calories 651 kcal