The Ultimate Healthy Meal Prep: A Week’s Worth of Easy & Yummy Recipes + Grocery List

Meal prepping is a great way to save time and money while ensuring you’re eating healthy, balanced meals. It’s also a great way to stay on track with your health and fitness goals. But it can be overwhelming to figure out what to make and how to make it. That’s why we’ve put together this ultimate healthy meal prep guide. We’ve included a week’s worth of easy and yummy recipes, plus a grocery list to make your meal prepping a breeze.

Monday: Mediterranean Quinoa Bowls

Start your week off right with these Mediterranean Quinoa Bowls. They’re packed with protein, fiber, and healthy fats, and they’re super easy to make.

Ingredients:
– 1 cup quinoa
– 2 cups vegetable broth
– 1 can chickpeas, drained and rinsed
– 1 red bell pepper, diced
– 1/2 cup kalamata olives, pitted and halved
– 1/4 cup feta cheese
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon garlic powder
– 1 teaspoon dried oregano
– Salt and pepper to taste

Instructions:
1. In a medium saucepan, bring quinoa and vegetable broth to a boil. Reduce heat to low, cover, and simmer for 15 minutes.

2. Meanwhile, in a large bowl, combine chickpeas, bell pepper, olives, feta cheese, olive oil, lemon juice, garlic powder, oregano, salt, and pepper.

3. Once quinoa is cooked, fluff with a fork and add to the bowl with the other ingredients. Stir to combine.

4. Divide quinoa mixture into four containers and store in the refrigerator for up to four days.

Tuesday: Baked Salmon with Roasted Vegetables

This Baked Salmon with Roasted Vegetables is a delicious and healthy meal that’s perfect for meal prepping. It’s packed with protein and healthy fats, and the roasted vegetables add a delicious flavor.

Ingredients:
– 4 salmon fillets
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon garlic powder
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 2 cups broccoli florets
– 1 red bell pepper, diced
– 1/2 cup cherry tomatoes, halved

Instructions:
1. Preheat oven to 400°F.

2. In a small bowl, combine olive oil, lemon juice, garlic powder, oregano, salt, and pepper.

3. Place salmon fillets on a baking sheet and brush with olive oil mixture.

4. In a separate bowl, combine broccoli, bell pepper, and cherry tomatoes. Drizzle with remaining olive oil mixture and toss to combine.

5. Place vegetables on a separate baking sheet and bake for 20 minutes.

6. Place salmon in the oven and bake for 15 minutes.

7. Divide salmon and vegetables into four containers and store in the refrigerator for up to four days.

Wednesday: Slow Cooker Chicken & Rice

This Slow Cooker Chicken & Rice is a delicious and easy meal that’s perfect for meal prepping. It’s packed with protein and fiber, and it’s super easy to make.

Ingredients:
– 2 boneless, skinless chicken breasts
– 1 cup long-grain white rice
– 2 cups chicken broth
– 1 can diced tomatoes
– 1 onion, diced
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 teaspoon chili powder
– 1 teaspoon cumin
– Salt and pepper to taste

Instructions:
1. Place chicken breasts in the bottom of a slow cooker.

2. Add rice, chicken broth, tomatoes, onion, bell pepper, garlic, chili powder, cumin, salt, and pepper. Stir to combine.

3. Cover and cook on low for 6-8 hours.

4. Divide chicken and rice mixture into four containers and store in the refrigerator for up to four days.

Thursday: Veggie Burrito Bowls

These Veggie Burrito Bowls are a delicious and healthy meal that’s perfect for meal prepping. They’re packed with protein, fiber, and healthy fats, and they’re super easy to make.

Ingredients:
– 1 cup long-grain white rice
– 2 cups vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1/2 cup corn
– 1/2 cup salsa
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– 1 teaspoon garlic powder
– 1 teaspoon cumin
– Salt and pepper to taste

Instructions:
1. In a medium saucepan, bring rice and vegetable broth to a boil. Reduce heat to low, cover, and simmer for 15 minutes.

2. Meanwhile, in a large bowl, combine black beans, bell pepper, corn, salsa, olive oil, lime juice, garlic powder, cumin, salt, and pepper.

3. Once rice is cooked, fluff with a fork and add to the bowl with the other ingredients. Stir to combine.

4. Divide burrito bowl mixture into four containers and store in the refrigerator for up to four days.

Friday: Baked Sweet Potato & Black Bean Tacos

These Baked Sweet Potato & Black Bean Tacos are a delicious and healthy meal that’s perfect for meal prepping. They’re packed with protein, fiber, and healthy fats, and they’re super easy to make.

Ingredients:
– 2 sweet potatoes, peeled and diced
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 can black beans, drained and rinsed
– 1/2 cup corn
– 1/2 cup salsa
– 8 whole wheat tortillas
– 1/2 cup shredded cheddar cheese

Instructions:
1. Preheat oven to 400°F.

2. Place sweet potatoes on a baking sheet and drizzle with olive oil. Sprinkle with garlic powder, cumin, salt, and pepper. Toss to combine.

3. Bake for 20 minutes, stirring halfway through.

4. Meanwhile, in a large bowl, combine black beans, corn, salsa, salt, and pepper.

5. Once sweet potatoes are cooked, add to the bowl with the other ingredients. Stir to combine.

6. Divide sweet potato mixture into eight tortillas and top with cheese.

7. Divide tacos into four containers and store in the refrigerator for up to four days.

Grocery List

– Quinoa
– Vegetable broth
– Chickpeas
– Red bell pepper
– Kalamata olives
– Feta cheese
– Olive oil
– Lemon juice
– Garlic powder
– Dried oregano
– Salmon fillets
– Broccoli
– Cherry tomatoes
– Long-grain white rice
– Chicken broth
– Diced tomatoes
– Onion
– Chili powder
– Cumin
– Black beans
– Corn
– Salsa
– Whole wheat tortillas
– Shredded cheddar cheese

FAQs

Q: What is meal prepping?

A: Meal prepping is the process of preparing meals in advance so that you have healthy, balanced meals ready to go throughout the week.

Q: How long will the meals last?

A: The meals will last up to four days in the refrigerator.

Q: Can I freeze the meals?

A: Yes, you can freeze the meals for up to three months.