Meal Prep Recipes-A Super Comprehensive Guide

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Meal prepping is surely one of the best ways to ensure healthy eating without wasting precious hours in the middle of the week. A few hours dedicated to meal preparation ensures that you eat right and avoid giving in to easy convenience foods, which are unhealthy. Now, because meal prep recipes are so easy to do, healthy, and delicious, there are many of them. Well, finally, we give you tips on the great meal prep: how you can store your meals to be the freshest.

What Is Meal Prep?

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Meal prepping is planning to cook meals in advance to save time and reduce stress about the healthful maintenance of a healthy diet. Whether it is losing weight, gaining muscle, or just general healthy eating aspiration, meal prep has you covered. It sounds like little matters how. The concept of meal prep ranges from cooking the whole week’s worth in one day to prepping individual ingredients that can then be mixed and matched throughout the week.

Benefits of Meal Preparation:

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1. Save time: Meal preparations save time in cooking over the week and hence lead to more free time during the week
2. Cost-effective: People preparing their meals beforehand are most probably cost-effective compared to having outside meals. This is simply because the operation of purchasing ingredients in bulk and meal preparation at home is generally less expensive compared to having your meals outside.
3. Healthier Choices: You are in charge of portions and ingredients, so healthier choices are a given with meal prep.
4. Stress Less: Say goodbye to deciding what to make every day when your meals are already ready to go
5. Portion Control: By pre-portioning your meals, you are ensuring appropriate serving sizes

1. Quinoa Black Bean Bowl:

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Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• bell pepper, diced
• avocado, diced
• 1 lime, juiced
• Salt and pepper to taste
• Optional toppings: cilantro, salsa, cheese

Instructions:

1. Cook Quinoa: Rinse the quinoa in cold water. Combine the quinoa and vegetable broth in a saucepan and bring it to a boil. Reduce heat and simmer for 15 minutes or till liquid is absorbed.
2. Mix all ingredients: In a large mixing bowl combine cooked quinoa, black beans, corn, bell pepper, lime juice, salt, and pepper.
3. Assemble Bowls: Pack into single-serving meal prep bowls. Add sliced avocado and any other desired toppings if loved.
4. Refrigeration: The bowls can be refrigerated for up to 5 days. Add the avocado right before consuming to avoid browning.

2. Cheesy Chicken Stir Fry:

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Ingredients:

• 1 pound of boneless skinless chicken breast cuts it into strips
• 2 cups mixed vegetables
• 3 tbsp soy sauce
• 1 tbsp olive oil
• tsp garlic powder
• 1 tsp ginger powder
• Rice or quinoa, cooked.

Instructions:

1. Preparation Cook Chicken: In a pan using the olive oil at medium level, add the chicken strips and cook till they become golden brown and well cooked about 7-10 minutes.
2. Add the Veggies: Mix in the mixed veggies, soy sauce, garlic powder, and ginger powder. Cook for another 5 minutes or until the veggies are tender.
3. Serve: Serve over cooked rice or quinoa in meal prep containers. Refrigerate for up to 4 days.

3. Mediterranean Chickpea Salad:

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Ingredients:

• 1 can 15 oz chickpeas, drained and rinsed
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup sliced and pitted olives
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• Salt and pepper, to taste
• Fresh parsley, for garnish
• Combine chickpeas, cucumber, cherry tomatoes, red onion, feta, and olives in a large bowl.

Instructions:

1. Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper. Toss with salad and toss well.
2. Serve: Divide into meal prep containers and top with fresh parsley.
3. Shop: Keep in refrigerator and use within 4-5 days.

Sweet Potato and Black Bean Tacos:

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Ingredients:

• 2 large sweet potatoes, peeled and cut into 1/4-inch (6 mm) cubes
• 1 can (15 oz) black beans, drained and rinsed
• 1 tsp chili powder
• 1 tsp ground cumin
• Salt and pepper, to taste
• Corn or flour tortillas
• Guacamole, salsa, cilantro, lime wedges for serving

Instructions:

1. Roasting Sweet Potatoes: Preheat oven to 425°F. Toss with olive oil, chili powder, cumin, salt and pepper. Spread on a baking sheet and roast for 25-30 min.
2.  Preparation Tacos: Warm tortillas while warm. Fill with sweet potatoes and black beans.
3. Add Toppings: Avocado, Salsa, Cilantro, squeezed lime.
4. Storage: Store the mixture of sweet potato and beans away from the tortillas for better freshness. Keep it in the fridge for about 4 days.

5. Overnight Oats:

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Ingredients:

• 1 cup rolled oats
• 2 cups almond milk (or any milk of choice
• 1 tablespoon chia seeds
• 2 tablespoons maple syrup or honey
• 1/2 teaspoon vanilla extract

Instructions:

1. Combine Base In a big bowl mix oats, almond milk, chia seeds, maple syrup, and vanilla extract.
2. Serving Divide the mixture into individual jars or containers.
3. Add Toppings Add your favorite fresh fruit, nuts, or seeds on top of each jar.
4. Refrigerate: Refrigerate overnight. Overnight oats can last for up to 5 days.

How to Meal Prep Like a Boss:

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Plan your menu:

Pick recipes that are BFFs with each other. Try to use the same ingredients to cut down on waste
Invest in Good Containers: Buy safe, BPA-free, microwave-safe containers that tightly seal to the lid.

Batch Cooking:

Make larger portions of base staples, such as grains proteins, and vegetables, that can be used to make several different meals.

Label Everything:

Use markers to label the containers with a date and what is in them, so you know what is how old.

Organize Everything:

Organize your fridge and your pantry, so you can easily locate everything when you are cooking.

FAQs about Meal Prep Recipes:

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1. What is meal prep?

Meal prep refers to preparing ahead of time of meals or ingredients, for the sake of saving time and maintaining healthy eating during the rest of the week. This can be considered cooking full meals or merely prepping ingredients that one can assemble later.

2. How would you start with meal prep?

Plan out meals for the week, choose recipes that are easy to store and reheat, and make a grocery list to buy all the necessary ingredients and spend some time in the kitchen cooking and packaging meals.

3. How long do meal preps last?

Most of the meal prep can be kept in the fridge for up to 3 to 5 days, but you may have to check whether they are fresh and not spoiled before eating.

4. Can frozen meal prep meals be done?

Absolutely. Many meals can be frozen, thus you can extend storage options. Remember to freeze them in airtight containers or freezer bags and make sure the containers are labeled and dated so that you can identify them easily.

5. What are the best recipes to make for meal prep?

Keeping it warm is key: Think casseroles, grain bowls, soups, and stews. Grilled chicken and roasted vegetables are also great, as is quinoa.

Conclusion:

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Meal prep is perhaps the best way to support a healthy lifestyle while saving you precious time and dollars. These meal prep recipes will let you plan a balanced and varied menu for the week, and you’ll never run out of fresh, healthy meals! It makes a healthy choice much easier and more delightful if you plan some meals, save a little time for the preparation of a few meals, and start prepping your meal today!