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
Preheat oven to 400F
Chop 2 sweet potatoes into tiny cubes
Add to a baking tray with parchment paper
Season with olive oil spray, salt, cinnamon, garlic powder
Bake for 15-25 min (depending on oven)
So versatile and can be used in various bowls like:
Creamy Harvest Bowl
Whenever I go to Sweetgreen (my favorite fast casual healthy spot here in the US), I pretty much always get their Harvest Bowl. There’s something so incredibly delicious and satisfying to me about the combination of sweet potatoes, brussel sprouts, chicken, pecans and a balsamic vinaigrette dressing – it hits the spot every. single. time.
Forbidden Black Rice
Ingredients
forbidden black rice (the one I use)
water
salt
minced garlic
extra virgin olive oil
Instructions
Wash 2 cups of black rice
Warm up olive oil + 2 tsp minced garlic on a pot
Add rice and mix with garlic
Add 4 cups of water + salt
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
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).
Chop 1 whole pack of baby kale or spinach.
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.
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.
To a large bowl with a lid, add:
1/2 chopped cabbage
chopped baby kale
chopped cucumber
a large handful of shredded carrots
chopped cilantro
Make dressing by combining:
1 cup greek yogurt
6 tbsp olive oil
juice of 1 lime (option to add juice of an extra lime)
1 tbsp hot honey
salt + pepper
garlic powder
1/4 cup water (can add more if needed to thin out the dressing further)
Add the dressing in and mix together. Add salt.
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
Add shredded brussel sprouts to baking tray with parchment paper.
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.
Bake/roast for 15-25 min, depending on your oven, until golden brown.