Running out of fresh meal prep ideas for next week? Here is a list of healthy dishes you can have for breakfast, lunch, and even dinner!
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Healthy Meal Prep Ideas to Include in Your Diet
1. Chia Seed Pudding with Almond Milk
— Jusu Brothers (@JusuBrothers) July 19, 2016
This gluten-free, vegan breakfast comes together in less than five minutes. It only needs two ingredients: chia seeds and almond milk.
Simply mix the ingredients together in a jar, and then chill in the refrigerator overnight. You can make several jars at once for a week’s worth of breakfast and/or snacks.
It’s a healthy breakfast filled with nutritional benefits. Chia seeds, for example, are rich in antioxidants that can fight free radicals, preventing cell damage.
You can even make this breakfast healthier by adding some of your favorite chopped fruit on top!
2. Greek Yogurt and Apple-Almond Parfait
If you love parfait, this 10-minute breakfast recipe is just right for you. Prep some chopped apples and almonds, store-bought yogurt, and a little bit of lemon juice and cinnamon powder.
- Create a layer each of yogurt, apples, and almonds in a jar. Repeat until it fills the container.
- Squeeze some lemon juice over it.
- Sprinkle some cinnamon powder before storing it in the fridge.
- Make a few jars at once to make the most out of your meal prep.
The lemon juice keeps the apples from getting brown overnight. Apples, for example, have the fiber pectin that acts as a prebiotic to feed the good bacteria in your gut, making them beneficial for your stomach.
3. Peanut Butter Overnight Oats
This five-minute breakfast recipe is full of protein that keeps you full, so you aren’t desperate for your lunch hour to roll around.
Your oats ratio should be 1/2 Tbsp. chia seeds, 1/2 cup liquid, and then 1/2 cup oats. Mix them well together and then pour into a jar, filling only halfway.
Fill up the rest of the container with peanut butter first and then your favorite nuts. Chill it overnight so you can indulge in this hearty breakfast the next morning. Make the effort worth it by making a few extra jars.
Did you know the protein found in peanut butter is your body’s building block to make blood, skin, cartilage, muscles, and bones?
4. Red Lentil Dal
In less than 20 minutes, this red lentil dal is ready to serve with rice or quinoa. Use lentils as your base and then simmer them with a combination of water and milk to make it extra creamy and more flavorful.
Lentils, for example, are rich in fiber that helps regulate proper bowel movement, preventing constipation. You can prepare a big batch of this meal three to four days before consuming it, as long as you store them already portioned out and ready to reheat.
5. Spicy Chickpea Quinoa Bowls
Love spicy food? This is a perfect recipe for you!
You only need 20 minutes to cook this vegan, dairy-free, and gluten-free lunch.
To amp up the flavor, you can cook the quinoa in chicken or veggie broth. The preparation for this can really save time because you can simmer chickpeas while cooking quinoa. You can also cook more quinoa than needed and use the leftovers for salads and other meals throughout the week.
Chickpeas contain fiber and protein that work together to promote the feeling of fullness longer.
6. Sesame Noodle Bowl
This sesame noodle bowl will make you look forward to twirly noodles with silky-smooth creamy sauce! It also has crispy cucumber slices with browned chicken that’s so juicy.
It only takes 25 minutes for you to get this ready. The egg noodles in this recipe have a low glycemic index that won’t cause fluctuation in your blood sugar, providing you with sustained energy.
You can prep this three to four days before consuming and can be eaten hot or cold, making this the perfect make-ahead meal idea.
7. Veggie Sandwich
This is not your ordinary veggie sandwich because you’ll love its freshness, crunchiness, and texture. In 10 minutes, you can have an extra sandwich for later if you divide the sandwich and store the other half for tomorrow’s lunch.
This recipe includes avocado loaded with potassium. You’ll also enjoy its other nutritious ingredients like tomatoes, sprouts, red cabbage, and carrots.
8. Spicy Chicken with Beans and Rice
Twenty minutes is all you need to prep this. Chicken breast is full of vitamin B6 that aids in regulating mood.
Prep this the night before and you’ll have dinner ready for you when you come home the next day.
9. Chickpea Curry
Ten minutes is enough to get a great depth of flavor in this chickpea curry! What’s even great about this is you can cook a big batch and then store it in the fridge for several days.
It includes spinach that’s high in vitamin C, a potent antioxidant that promotes immune function and skin health. You can also try this with kale, beet greens, or Swiss chard if you don’t like spinach.
Watch this video from Goodful for more easy meal preps ideas:
These clean-eating meal prep ideas are a great addition to your diet because they are nutritious and healthy. Rotate these meal prep recipes in a week and you’ll never get tired of eating clean.
What other easy meal prep ideas can you add to the list above? Share them in the comments section below!