How to Meal Prep for Beginners
Easy meal prep plan to get you started! Lot’s of choices and meal prep container options.
Easy Meal Prep Plan:
1. Pick a Protein:
Choose a protein source as the base of your meals. Options include:
– Baked chicken breasts
– Salmon
– Tofu
– Chickpeas
– Beans (black, pinto, kidney)
– Lentils
– Greek Yogurt
2. Select Whole Grains:
– Choose a variety of whole grains to accompany your protein. Examples include:
– Quinoa
– Brown rice
– Whole wheat pasta
– Bulgur Wheat
– Rolled Oats
3. Add Vegetables / Fruits:
– Include a mix of colorful vegetables for added nutrients and flavors. Options include:
– Broccoli
– Bell peppers
– Carrots
– Cauliflower
– Kale
– Brussels sprouts
– Spinach
– Zucchini
– Lettuce
– Onions
– Potatoes / Yams
– Mushrooms
4. Flavor Enhancers:
– Include herbs, spices, and condiments to enhance the flavors of your meals. Consider:
– Garlic
– Ginger
– Turmeric
– Cumin
– Paprika
– Chili Powder
– Italian seasoning, Basil, Cilantro, Parsley
– Soy sauce
– Lemon juice
– Balsamic vinegar
– Sea Salt, Pepper
5. Extras you might need:
– Feta Cheese
– homemade sauces or dressings
– whole grain wraps
– Hummus
– Honey or pure maple syrup
– Nuts & Seeds- Walnuts, Pepitas, Almonds, Chia seeds
Meal Prep Ideas
1. Baked Chicken Bowl
Marinate chicken breasts, bake and pair with quinoa and roasted vegetables. Divide into individual containers.
2. Tofu Stir-Fry
Stir-fry tofu with a medley of colorful vegetables and a homemade sauce. Serve with brown rice or noodles.
3. Chickpea Salad
Make a salad with cooked chickpeas, cherry tomatoes, cucumbers, and feta cheese. Drizzle with a lemon-herb dressing. Portion into containers.
4. Quinoa Salad Jars
Layer cooked quinoa, mixed greens, cherry tomatoes, cucumber, bell peppers, and feta cheese in mason jars. Drizzle with a lemon-herb dressing. Seal the jars and refrigerate. Enjoy as a refreshing salad for lunch or dinner.
5. Veggie Wraps
Fill whole wheat wraps with grilled vegetables, hummus, and your choice of protein. Wrap tightly in foil or plastic wrap for convenient on-the-go meals.
6. Veggie Stir-Fry with Rice
Stir-fry a variety of colorful vegetables like broccoli, snap peas, carrots, and mushrooms with your choice of sauce (e.g., soy sauce, teriyaki sauce). Cook a batch of brown rice separately. Divide the stir-fry and rice into individual containers for quick and nutritious meals.
7. Mason Jar Overnight Oats
In mason jars, combine rolled oats, chia seeds, almond milk, and your choice of sweetener (e.g., honey, maple syrup). Add toppings like berries, nuts, and a sprinkle of cinnamon. Refrigerate overnight, and in the morning, you’ll have ready-to-eat delicious and nutritious breakfasts.
8. Black Bean and Corn Salad
Combine black beans, corn kernels, diced tomatoes, red onions, bell peppers, and cilantro in a bowl. Toss with lime juice, olive oil, and seasonings. Portion the salad into containers for a protein-packed and fiber-rich meal. Serve it as a standalone salad or as a side dish with grilled chicken or fish.
9. Roasted Vegetable and Quinoa Bowls
Roast a mixture of vegetables such as sweet potatoes, Brussels sprouts, and cauliflower in the oven with olive oil and spices. Cook quinoa separately. Combine the roasted veggies and quinoa in individual meal prep containers. Top with a dollop of hummus or a drizzle of tahini for added flavor.
10. Breakfast (or anytime) Burritos
Prepare a batch of breakfast burritos by filling whole wheat tortillas with scrambled eggs, beans, sautéed vegetables, cheese, and a dollop of salsa. Wrap them tightly in foil or plastic wrap and freeze. When ready to eat, simply reheat in the microwave for a satisfying and portable breakfast.
Storage and Reheating
Divide your prepared meals into individual airtight containers or meal prep containers. Store them in the refrigerator for up to 4-5 days. When ready to eat, simply reheat your meals in the microwave or on the stovetop until heated through.
