Prepare your meals for the week ahead of time with these five easy and healthy meal prep recipes. The main ingredients are chicken, salmon, and vegetables that are flavored with a mix of herbs and spices. These healthy meals can be stored in the fridge for up to 3-4 days.
1. Balsamic Chicken & Veggies Meal Prep
Ingredients:
• 2 sweet potatoes (unpeeled and julienned)
• olive oil to taste
• salt and black pepper to taste
• 2 bunches asparagus (chopped)
• 1 lb chicken tenders (skinless and boneless)
Sauce:
• 1/3 cup balsamic vinegar
• 2 tbsp white wine vinegar
• 4 tbsp olive oil
• 1 tbsp lemon juice
• 2 cloves garlic (minced)
• 1/4 tsp black pepper
• 1/2 tsp salt
Instructions:
Preheat oven to 400 F.
Prepare a parchment-lined baking tray.
Lay the julienned sweet potatoes on the tray.
Drizzle with olive oil to taste.
Season with salt and black pepper to taste.
Massage the sweet potato to coat well.
Place the tray inside the preheated oven.
Let it bake for 20 minutes.
Once done, remove from the oven.
Move the sweet potatoes on the side of the tray.
Add chopped asparagus.
Drizzle with olive oil to taste.
Season with salt and pepper to taste.
Meanwhile, season chicken tenders with salt and pepper.
Add to the baking tray.
Place inside the oven and bake for 15 minutes.
Once done, remove from the oven and set aside.
Sauce:
Set a saucepan over medium-high heat.
Add balsamic vinegar, white wine vinegar, olive oil, and lemon juice.
Add minced garlic.
Season with salt and black pepper to taste.
Let it simmer for 5 minutes until thick.
Reduce to medium heat.
Remove from the heat.
Set aside.
Assembly:
Transfer chicken tenders and veggies on a plate.
Drizzle with sauce.
Serve and enjoy!
You can divide into portions and prepare for a week’s meal.
Enjoy!
2. Chicken Burrito Bowls
Ingredients:
• 1 tbsp olive oil
• 1 yellow onion (diced)
• salt to taste
• black pepper to taste
• 1 lb chicken breast (skinless and cubed)
• 2 cloves garlic (minced)
• 16 oz salsa
• 15 oz black beans
• 1 cup brown rice (cooked)
• chopped green onions (optional for garnishing)
Instructions:
Set a large skillet over medium-high heat.
Add 1 tbsp olive oil and heat it.
Add diced yellow onion and season with salt.
Saute for a minute until the onion is soft.
Make a round in the center.
Add cubed chicken breast.
Season with salt and black pepper to taste.
Stir and cook until the chicken changes color.
Add minced garlic, salsa, black beans, and cooked brown rice.
Stir to combine.
Let it simmer for 5 minutes.
Once done, remove from the heat.
Transfer to a plate and garnish with chopped green onions.
Serve and enjoy!
You can also divide into portions and prepare for a week’s meal.
3. Garlic Chicken & Veggies Pasta
Ingredients:
Chicken:
• 2 tbsp olive oil
• 1 lb chicken breasts (diced)
• 1 tsp salt
• 1 tsp pepper
• 1 tsp oregano
Vegetables:
• 2 carrots (sliced)
• 1 zucchini (sliced)
• 1 yellow squash (sliced)
• 4 cups kale (diced)
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp pepper
• 2 cloves garlic (minced)
• 3 cups whole wheat rotini (cooked)
• 1 tsp oregano
Instructions:
Set a large pan over medium-high heat.
Add olive oil and heat it.
Add diced chicken breasts.
Season with salt, pepper, and oregano.
Fry until chicken changes color.
Once cooked, remove from the pan and transfer to a bowl.
Set aside.
In the same pan, sliced carrots, zucchinis, and yellow squash.
Stir and cook until tender.
Add diced kale.
Season with olive oil, salt, and pepper.
Stir and cook until kale has wilted.
Add minced garlic, cooked whole wheat rotini, and cooked cubed chicken.
Season with oregano.
Stir until well combined.
Remove from the heat and transfer to a plate.
Serve and enjoy.
You can also divide into portions and prepare for a week’s meal.
It can be stored in the fridge for up to 4 days.
4. Portobello Fajita Bowl
Ingredients:
• 1 yellow bell pepper (julienned)
• 1 red bell pepper (julienned)
• 1 green bell pepper (julienned)
• 1/2 tsp salt
• 1/4 tsp cumin powder
• 1/2 tsp smoked paprika
• 1 tsp chili powder
• 1/2 tsp red pepper flakes
• 4 portobello mushrooms (sliced)
• 1/2 tsp salt
• 1/2 tsp chili powder
• 1/2 tsp smoked paprika
• 1/4 tsp cumin powder
• 1/2 tsp red pepper flakes
• 1 white onion (chopped)
• 3 cloves garlic (minced)
• olive oil (for sauteing)
• black beans (optional for additional topping)
• corn (optional for additional topping)
• chopped cilantro (optional for garnishing)
• lime wedges
Instructions:
In a bowl, add julienned bell peppers.
Season with salt, cumin powder, smoked paprika, chili powder, and red pepper flakes.
Mix to coat bell peppers well.
Set aside.
In another bowl, add sliced portobello mushrooms.
Season with salt, chili powder, smoked paprika, cumin powder, and red pepper flakes.
Mix to coat mushrooms well.
Set aside.
Set a skillet over medium-high heat.
Add some olive oil and heat it.
Saute chopped white onion until soft.
Add minced garlic and seasoned bell peppers.
Stir and cook until tender.
Once done, remove from the skillet and transfer to a plate.
Set aside.
In the same skillet, add seasoned mushrooms.
Stir and cook until soft.
Remove from the heat and transfer to a plate.
Set aside.
Serve with rice, black beans, and corn.
Garnish with chopped cilantro.
Squeeze in juice from a lime wedge.
Enjoy!
You can also divide into portions and prepare for a week’s meal.
It can be stored in the fridge for up to 4 days.
5. Garlic Paprika & Balsamic Soy Salmon
Ingredients:
• 1/2 cup soy sauce
• 1/2 cup balsamic vinegar
• 1/4 cup olive oil
• 1 tbsp garlic (minced)
• 2 x 6 oz salmon fillet (skin-on)
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/2 tsp pepper
• 2 x 6 oz salmon fillet (skin-on)
• 1 carrot (sliced)
• 5 oz green beans (ends removed)
• 5 oz asparagus
• 1 yellow squash (sliced)
• olive oil to taste
• salt and pepper to taste
Instructions:
In a bowl, add 1/2 cup soy sauce, 1/2 cup balsamic vinegar, and 1/4 cup olive oil.
Add 1 tbsp minced garlic.
Mix well.
Add two salmon fillets and coat it well.
Cover with clingfilm.
Put inside the fridge and chill for 30 minutes.
Meanwhile, prepare a small bowl.
Add 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, and 1/2 tsp pepper.
Mix well.
Rub the mixture on two salmon fillets.
Preheat oven to 450 F.
Place the four salmon fillets on a parchment-lined baking tray.
Add sliced carrots, green beans, asparagus, and yellow squash,
Drizzle with olive to taste.
Season with salt and pepper to taste.
Place it inside the preheated oven and bake for 11 minutes.
Once done, remove from the oven.
Serve with rice.
Enjoy!
You can also divide into portions and prepare the week’s meals.
It can be stored in the fridge for up to 3 days.
Images – https://www.youtube.com/watch?v=1S3998B6BjI
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