Simple & Healthy Meal Prep

Everything I prepped to set my future self up for success with easy healthy foods that save me time while keeping me nourished during the week!

One of the things that helps me feel like my best self – especially when life gets busy – is showing up for a meal prep during a Saturday or Sunday. Even 1-2 hours of prep can go such a long way in SAVING you time and decision fatigue during the week!

I like to approach my “meal prepping” as more of ingredient prepping, making a mix of starches, veggies and proteins so I can mix and match them with other quick ingredients during the week. This helps keep my meals a bit more diverse compared to a more traditional meal prep where you’re making full plates.

On this post, you’ll find a grocery list and a recipe guide for:

• black rice

• roasted sweet potatoes

• roasted brussel sprouts

• loaded green salad

• turkey meatballs

• ground beef

• grilled chicken

• blended chocolate overnight oats

A couple other hacks:

• Play some music or a podcast while you cook to make it more fun!

• Store in glass containers (I use Pyrex) to help your fridge smell better! They are also already microwave safe in case you need to heat things up quickly.

• Use airtight containers to ensure what you cook stays fresh.

PS: I cooked for myself and my husband (though I ended up eating more of the food than him because I fully work from home) so adjust portions accordingly.

Roasted Sweet Potatoes

Ingredients

• 2 sweet potatoes

• salt

• cinnamon

• garlic powder

• olive oil spray

Instructions

1. Preheat oven to 400F

2. Chop 2 sweet potatoes into tiny cubes

3. Add to a baking tray with parchment paper

4. Season with olive oil spray, salt, cinnamon, garlic powder

5. Bake for 15-25 min (depending on oven)

So versatile and can be used in various bowls like:

Forbidden Black Rice

Ingredients

• forbidden black rice (the one I use)

• water

• salt

• minced garlic

• extra virgin olive oil

Instructions

1. Wash 2 cups of black rice

2. Warm up olive oil + 2 tsp minced garlic on a pot

3. Add rice and mix with garlic

4. Add 4 cups of water + salt

5. Bring to a boil then move to simmer for 20-30 min

Can be used in so many yummy bowls, like this:

Loaded Green Salad

Ingredients

• 1 purple cabbage

• 1 pack of baby kale or spinach

• 1 large english cucumber

• shredded carrots

• 1 bunch of fresh cilantro

• greek yogurt

• olive oil

• 1-2 limes

• hot honey

• salt

• pepper

• garlic powder

Instructions

1. Cut 1 large purple cabbage in half and remove the middle white part. Chop the cabbage into thin pieces. Store away half of it for later (can be used throughout the week or roasted).

2. Chop 1 whole pack of baby kale or spinach.

3. Thinly slice 1 english cucumber. Make sure the pieces are super thin! Go slowly as you’re cutting to make sure you get it thin enough.

4. Wash a bunch of cilantro. Break off a large handful and chop it up small. Save the rest by adding it to a zip lock back with some paper towels to prevent it from getting moldy.

5. To a large bowl with a lid, add:

   1. 1/2 chopped cabbage

   2. chopped baby kale

   3. chopped cucumber

   4. a large handful of shredded carrots

   5. chopped cilantro

6. Make dressing by combining:

   1. 1 cup greek yogurt

   2. 6 tbsp olive oil

   3. juice of 1 lime (option to add juice of an extra lime)

   4. 1 tbsp hot honey

   5. salt + pepper

   6. garlic powder

   7. 1/4 cup water (can add more if needed to thin out the dressing further)

7. Add the dressing in and mix together. Add salt.

8. Taste test and see if you need to make more of the dressing or add more salt.

Roasted Brussel Sprouts

Ingredients

• 1 pack of shredded or regular brussel sprouts

• olive oil spray

• coconut aminos

• salt

• garlic powder

• hot honey

Instructions

1. Add shredded brussel sprouts to baking tray with parchment paper.

2. Season with olive oil spray, salt, garlic powder, coconut aminos and hot honey. Really mix seasonings in with your hands then add another drizzle or hot honey on top.

3. Bake/roast for 15-25 min, depending on your oven, until golden brown.

Gluten Free Turkey Meatballs