Busy schedule for next week? Why not try these nine ingredients for healthy meal recipes! You can prepare these ingredients towards the end of the weekend, then store them in the fridge for next week’s meals. Mix and match the ingredients to make a healthy and delicious recipe for breakfast, lunch, or dinner. Enjoy!
1. Roasted Veggies
Ingredients:
• 1 large broccoli head (chopped into florets)
• 1 large red onion (sliced)
• 7-8 pieces of Brussels sprouts (halved)
• 2 garlic cloves (minced)
• 1 tbsp olive oil
• salt and pepper to taste
Instructions:
Prepare a large mixing bowl.
Add chopped broccoli, sliced red onion and halved Brussels sprouts into the bowl.
Add minced garlic.
Drizzle with olive oil.
Sprinkle with salt and pepper to taste.
Toss until the vegetables are well coated.
Transfer to a baking sheet.
Arrange in a single layer.
Place inside the oven with a 425 F heat.
Bake for 25 minutes.
Once done, remove from the oven.
Let them cool for a few minutes.
Place them in a glass, airtight container for meal prep.
2. Sweet Potato Toast
Ingredients:
• 2 large sweet potatoes (unpeeled)
• some olive oil
Instructions:
Cut off the edges of the sweet potatoes.
Using a mandolin, slice the sweet potatoes into equal portions.
Place them on a parchment-lined baking tray and arrange them on a single layer.
Drizzle with olive oil, then coat them.
Place inside the oven with a 425 F heat.
Bake for 25 minutes, flipping half-way through.
Once done, remove from the oven.
Let them cool completely.
Transfer to a glass, airtight container lined with a paper towel for meal prep.
3. Herb Baked Chicken
Ingredients:
• 2 chicken breasts (skinless, boneless)
• 1-2 tbsp olive oil
• salt and pepper to taste
• preferred herbs and spices
Instructions:
In a baking dish, add two chicken breasts.
Drizzle with olive oil, then coat them well.
Sprinkle with salt and pepper to taste.
Sprinkle with your preferred herbs and spices such as garlic powder, onion powder, paprika, thyme, rosemary, etc.
Rub the spices on both sides of the chicken breasts.
Place inside the oven with a 425 F heat.
Bake for 25 minutes.
Once done, remove from the oven.
Let them cool for a few minutes.
Slice into strips.
Transfer to a glass, airtight container for meal prep.
4. White Rice
Ingredients:
• 1 cup white rice
Instructions:
Cook the white rice according to its package instructions.
Once done, fluff the rice.
Set aside to cool for a few minutes.
Transfer to a glass, airtight container for meal prep.
5. Boiled Eggs
Ingredients:
• 6 eggs
Instructions:
Set a pot with boiling water in it.
Add the eggs into the boiling water.
Set a timer according to your preference – 6 minutes for soft boiled and 14 minutes for hard-boiled egg.
Once done, transfer the boiled eggs to a bowl of iced water.
Let them cool for a few minutes.
Peel off the eggshells.
Place them in a glass, airtight container for meal prep.
6. Almond Butter
Ingredients:
• 4 cups almond nuts
Instructions:
Roast the almond nuts for 10 minutes.
Once done, transfer to a blender.
Blend on high speed for 1-2 minutes or until smooth.
Transfer to a nut butter container.
7. Homemade Hummus
Ingredients:
• 30 oz x 2 cans of chickpeas
• 1/2 cup tahini
• 2 lemons
• 2 garlic cloves
• 1/4 cup olive oil
• 1 tsp cumin
• 1 tsp kosher salt
• 1/3 cup of the liquid from the chickpeas
Instructions:
Drain the water from two cans of chickpeas.
Save 1/3 cup of the water to set aside.
Put the chickpeas in a blender.
Add 1/2 cup tahini and 2 garlic cloves.
Squeeze fresh juice from two lemons.
Add 1/4 cup of olive oil.
Season with cumin and kosher salt.
Pour the chickpea water set aside earlier.
Blend for 30 seconds to a minute or until smooth.
Transfer to a glass, airtight container for meal prep.
8. Veggie Sticks
Ingredients:
• a bunch of celery
• 3-4 carrots (peeled)
• water
Instructions:
Remove the edges of the celery.
Slice equally to make sticks.
Place in a glass, airtight container.
Peel carrots.
Slice equally to make sticks.
Place them in the same container as the celery sticks.
Fill the container with water.
Close the lid and store for up to five days.
9. Zucchini Noodles
Ingredients:
• 2 large zucchini (unpeeled)
Instructions:
Cut off the edges of two large zucchini.
Make noodles using the spiralizer.
Put the zucchini noodles in a glass, airtight container lined with a paper towel.
Store up to five days.
Tips and ideas:
These 9 meal prep ingredients can easily be prepared to make a meal. You can pair veggie sticks with homemade hummus for breakfast. You can prepare white rice and herb-baked chicken for lunch. For dinner, you can prepare roasted veggies and hard-boiled eggs.
You can add some other ingredients to these meal prep ingredients that are in your pantry such as ripe bananas, spinach, avocado, etc.
Images – https://www.youtube.com/watch?v=vmdITEguAnE
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