Let’s face it weeknights can be bananas — you may be working late, or taking the kids to dance recitals or get stuck in some crazy traffic [or all of the above if you’re having a really bad day]
That’s why you need to have a plan. This easy almost no cook meal prep is the answer.
Cooking at home has major upside. People who cook at home tend to eat healthier and are slimmer. They eat more fruits and vegetables, and take in fewer calories because they’re in control of their choices and their weight
Prepping your meals will provide peace of mind knowing that dinner is already done when you get home. It will also make you less likely to call up Dominoes.
You’ll also have healthy breakfast and lunches to keep you fueled throughout the day which will also help to prevent overeating.
You want to see me whip up these meals in the kitchen?
Meal prepping is one of THE healthiest habits you could ever have. You’ll save, time, money and your sanity.
So I’m guessing you want to know how can cooking at home or meal prepping can be faster and less of a chore.
Today I’m going to be sharing 6 meal options, 2 breakfast, 2 lunch, 2 dinner + a couple of fun snack ideas to get you on your way to mastering meal prep like a boss.
First up is the breakfast of champions.
I love these omelette bites, not only are they healthy and delicious they’re also fun to eat. You’ll definitely want to add these to your easy meal prep plan!
6 whole organic, free-range eggs
6 organic, free-rage egg whites
½ teaspoon salt
¼ teaspoon each black pepper, oregano, basil, garlic power
A couple of drops of hot sauce (optional)
1 cup mushrooms, finely diced
1 medium green pepper, diced
1 medium red pepper, diced
1 medium onion, diced
2 cups spinach, roughly chopped
2 cloves garlic, minced
Set oven to 375 and grease a 12 cup muffin pan.
Whisk eggs, salt, pepper, oregano, basil, garlic powder and hot sauce (if using), together in a bowl or a large measuring cup and set aside. Whisking in the measuring cup makes it easier to pour into the pan.
In a large bowl, combine chopped veggies and minced garlic. Toss together and place about 1 tablespoon of mixture into each muffin cup. Feel free to pack it down a little.
Now pour eggs into each muffin cup filling about ¾ of the muffin cup.
Bake for about 18 minutes, or until the muffins are set and golden. They will puff up during baking but will sink when cooling. Cool in pan for about 10 mins then run a knife along the edges to pop them out.
Next, I like to prepare quick easy overnight oats for a grab and go option.
1 cup rolled oats
½ cup coconut milk
½ cup almond milk
1 tablespoon chia seeds
1-2 tablespoons maple syrup
1 teaspoon vanilla extract
pinch of salt [I use ¼ teaspoons]
1 cup fruit of choice [I like mango and blueberries]
2 tablespoons unsweetened shredded coconut
In a large bowl combine oats, milks, chia seeds, maple syrup,vanilla extract, and salt. Stir together until well combined.
Add half of oats mixture to 2 mason jars, then ½ cup of fruit in each jar, shredded coconut, then top off with remaining oats to each jar
Cover and refrigerate at least 4 hours or overnight.
CHICKPEA AND AVOCADO SMASH SANDWICH
[add a prepackaged side salad, if desired]
This Chickpea and Avocado Smash sandwich is both tasty and filling. The fiber and protein from the chickpeas will keep you full and the creamy avocado is a healthy fat that will help to manage food cravings.
1 (15 oz) can chickpeas, rinsed and drained
1 large ripe avocado
1/4 cup fresh cilantro, chopped
2 stalks of celery, finely chopped
2 tablespoons chopped green onion
½ teaspoon cumin
Juice from 1 lime
Salt and pepper, to taste
Whole wheat bread (sprouted is best!)
Fresh spinach leaves or other sandwich toppings: tomato slices, etc.
In a medium bowl, smash the chickpeas and avocado together using a potato masher or fork. Add cilantro, celery, green onion, cumin, and lime juice. Season with salt and pepper, to taste.
Spread mixture on bread and top with your favorite toppings (ie tomatoes, spinach).
SWEET POTATO LENTIL SOUP
[add a prepackaged side salad, if desired]
This Sweet Potato lentil soup is the most popular recipe on my blog and for good reason. This silky smooth soup combines sweet potatoes, carrots, and lentils to create a rich bowl of comforting goodness.
Sweet potatoes and lentils are both complex carbs which contain fiber. Both help to stabilize your blood sugar so will keep your energy nice and stable. Stabilizing your blood sugar is also key for helping you to lose or maintain weight.
This soup will also leave you feeling full thanks to the protein in the lentils, which will help to reduce overeating. Click here to grab the recipe!
Healthy snacks are a must to keep you full in between meals and when that afternoon slump hits. I usually just munch on some baby carrots and hummus or these Salted Caramel Protein Balls.
These protein balls take just 10 minutes to make and will keep you satisfied and and energized in between meals. Grab the recipe here.
Next up are some quick sheet pan dinners. No cooking required! You’ll need 2 cookie sheets for this.
Preheat your oven to 375F.
On your first cookie sheet you’re going to add some roasted vegetables. Now there’s no rule on this you can roast whatever vegetables you like. I’m choosing zucchini, eggplant, bell pepper, and onions.
Chop them up and place on a greased cookie sheet. Drizzle on some olive oil and toss with salt, pepper, garlic powder and thyme. Set aside
Next up is some quick and tasty Greek chicken.
4 chicken breasts
½ lemon, zest and juice
1 teaspoon dried oregano
1 teaspoon garlic powder
Salt & pepper
Line second baking sheet with foil and spray one half with cooking spray or lightly grease with olive oil.
Place another piece of foil on top of the first and spray with cooking spray or lightly grease. Create a ‘foil pack’ by gathering edges of foil to create a pocket. You’re trying to prevent the juices from the chicken from running into what we’re going to place next to it!
Place chicken in ‘foil packet’ and season with lemon juice and zest, oregano, garlic powder, and salt & pepper. Bake for 20 min or until chicken is cooked through and no longer pink inside.
Your second dinner for the week are some tasty lentil patties.
You’re going to add these on the baking tray next to the chicken.
Lentils are a key food that helped me to lose 30lbs thanks to filling protein and fiber. I even bake with them! They are so easy to cook and are a blank canvas so get creative with your favourite flavours and spices. We’re going to take shortcut on this meal and use canned lentils.
SPICED LENTIL PATTIES
2 15 ounce canned lentils, drained and rinsed
1 teaspoon onion powder
1 teaspoon garlic powder
1 ½ teaspoons cumin
1 teaspoon dried parsley flakes
1 teaspoon smoked paprika
2 teaspoons dijon mustard
2 tablespoons soy sauce
2 tablespoons tomato paste
1⅓ cups quick-cooking oats
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper or ¼ teaspoon cayenne pepper
Add all ingredients, except for the oats in a food processor or blender.
Blend until almost smooth, leave a few whole lentils for more texture.
Transfer lentil mixture to a large mixing bowl and add the oats, stirring until well combined. Shape mixture into 6 patties and place on the baking tray.
Bake burger patties for 15 minutes. Flip, then bake for a further 10 minutes.
Remove tray from the oven and allow the burgers to cool slightly. Serve on buns with your favourite toppings [avocados, tomatoes] and a side salad.
This tahini sauce would make a great topping!
There you have it!
Meal planning doesn’t have to be difficult or expensive. This entire prep should take you about 90 minutes.
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