Having healthy prepped meals waiting for us in the fridge has been one less thing for us to worry about, and keeps us eating healthier. Here are some delicious and healthy meals for you to try out. Try out 2-3 recipes per cooking session so that you have a variety of meals to choose from everyday!
Veggie & Black Bean Meal Prep Bowls
A great vegetarian meal prep that is easy and satisfies your hunger, and one that doesn’t require your oven. Colourful, nutritious and tasty!
- 2 tablespoons white wine vinegar
- 3 tablespoons bbq sauce
- 2 teaspoons honey
- 1 teaspoon lime
- 1/4 teaspoon chilli powder
- 1/4 tsp salt
- 3/4 cup uncooked quinoa
- 1 tablespoon olive oil
- salt & pepper
- 1 medium zucchini chopped
- 2 bell peppers chopped
- 1/2 red onion chopped
- 19 oz can of black beans drained and rinsed
Shake together all vinaigrette ingredients and set aside.
Cook quinoa according to package directions and allow to cool.
Heat barbecue over medium-high heat.
Toss the veggies with olive oil and salt and pepper in a large bowl. Arrange on a vegetable grilling pan and grill for 10-15 minutes, flipping every 5 minutes.
Divide into each of four 2 cup storage containers the quinoa, grilled veggies and black beans.
Drizzle with vinaigrette.
Store in the fridge for up to 4 days, and serve cold.
Chicken Phad Thai Noodles
Chicken Phad Thai Noodles are the perfect easy meal prep. Best of all, this homemade meal prep recipe is full of authentic flavours and so much better than restaurant takeout!
For the Sauce:
- 3 1/2 tablespoons tamarind concentrate (NOT tamarind paste which is thicker)
- 2 teaspoons Thai red chilli sauce Sambal Oelek or Sriracha to taste
- 4 tablespoons fish sauce highly recommended**
- 3 tablespoons oyster sauce recommended – use gluten-free if necessary or low sodium soy sauce (use gluten-free tamari or coconut aminos for paleo friendly version)
- 4 tablespoons coconut sugar or brown sugar
- 1.5 teaspoons concentrated tomato paste optional for additional color and to mimic the North American version as the authentic Thai version does not use this.
For the Stir Fry:
- 8 ounces dried uncooked rice noodles
- 2 tablespoons cooking oil avocado oil for a healthier version
- 6 oz chicken breast sliced thinly
- 2 garlic cloves minced
- 1 teaspoon freshly grated ginger
- 1 shallot diced
- 1/3 cup grated carrots
- 1 red or green bell pepper thinly sliced
- 1 large egg lightly beaten
- 1 lime wedge
- Salt, black pepper and more fish sauce to taste
Garnish and Toppings:
- Chopped fresh cilantro bean sprouts, chopped roasted peanuts, green onions and additional lime wedges
Prepare the rice noodles according to package instructions. They should be soft but not mushy. Drain and immediately rinse under cool water and set aside in a colander.
While the noodles are cooking, whisk together the sauce ingredients in a medium bowl. If you prefer a sweeter pad thai – add additional sugar. For a spicier version, add additional chilli paste.
Heat the oil in a large wok or non-stick skillet over high heat. Add the chicken and cook until browned and mostly cooked through (about 3-4 minutes). Stir in the ginger, garlic and shallots and cook for 30 seconds, until fragrant. Add the carrots and bell pepper and cook for 1-2 minutes, until tender crisp. Push all the ingredients over to one side of the pan. Pour the beaten egg and scramble directly in the skillet.
Add noodles and pour the sauce over top. Toss with tongs to evenly coat noodles. Remove from heat (do not overcook the noodles or they will get soggy)
Squeeze in juice from the lime wedge and adjust seasoning by adding some salt, black pepper, fish sauce, (tomato paste – if using) and chilli paste
Serve hot on a large platter with garnishes by sprinkling on cilantro, bean sprouts, peanuts and green onions and additional lime wedges on the side.
For meal prep, divide the noodles evenly into lunch boxes and store in the refrigerator or freezer until ready to reheat.
Caribbean Jerk Shrimp with Cauliflower Rice
This Caribbean Jerk Shrimp with Cauliflower Rice is super flavourful, deliciously filling and perfect for a weekly meal prep!
- 10 oz. large shrimp, peeled and deveined
- 2 tablespoon olive oil
- 2 tablespoon red wine vinegar
- 2 tablespoon fresh squeezed orange juice
- 1 tablespoon brown sugar, packed
- 1 tablespoon reduced-sodium soy sauce (green top)
- 2 tablespoon green onions, chopped
- 1 tablespoon jalapeño, seeded and finely chopped
- Lime wedges, if desired
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon dried thyme
- ½ teaspoon paprika
- ⅛ teaspoon allspice
- ⅛ teaspoon nutmeg
- ¼ teaspoon cayenne pepper
- ⅛ teaspoon sea salt
- 1 tablespoon olive oil
- 1 green bell pepper, chopped
- 1 jalapeño, seeded and finely chopped
- 1 cup fresh pineapple, chopped
- 4 cups cauliflower rice
- 1 teaspoon garlic powder
- ¼ teaspoon sea salt
- ¼ teaspoon pepper
- ⅛ teaspoon cinnamon
- ¼ cup fresh squeezed orange juice
- 1 (15 oz) can no-salt-added red kidney beans
- 2 Tbsp cilantro, chopped
- To make the marinade, in a medium bowl whisk together olive oil, red wine vinegar, orange juice, brown sugar, soy sauce, green onions, jalapeño and jerk seasoning. Add shrimp to the bowl and allow them to marinate for about 30 minutes.
- *Note: if using wooden skewers for the shrimp make sure they soak in water for about 30 minutes as well.
- To make the cauliflower rice, heat a large skillet over medium heat and drizzle in olive oil. Add bell pepper, jalapeño and pineapple and sauté until tender, about 3 to 5 minutes. Then add cauliflower rice and stir in garlic powder, salt/pepper, cinnamon, orange juice. Cook for about 5 minutes then add the kidney beans, cooking an additional 2 minutes. Remove from heat and mix in chopped cilantro.
- Thread shrimp onto soaked wooden skewers (reserving the marinade) and grill, covered, over medium heat for about 4 to 6 minutes until shrimp are opaque and cooked through, turning once.
- In a small bowl, bring the reserved marinade to a boil over medium-high heat. Reduce heat and simmer, uncovered, for about 10 minutes.
- Brush glaze over top of the grilled shrimp skewers and serve over cauliflower rice with lime wedges. Enjoy!
Indian Butter Chicken
- For the butter chicken
- 2 tablespoons oil
- 1 medium onion diced
- 1 teaspoon fresh ginger finely minced or grated (or use paste)
- 2-3 cloves garlic finely minced or crushed
- 1 ½ pound about 2-3 boneless, skinless chicken breasts, cut into ¾-inch chunks
- 1 can 6 oz. tomato paste (or 8-10 oz can of tomato sauce)
- 1 tablespoon garam masala
- 1 teaspoon chilli powder or paprika, adjust to taste
- 1 teaspoon Fenugreek I use powder, but seeds or mustard seeds can be used too, optional*
- 1 teaspoon cumin
- 1 tsp salt
- 1/4 tsp black pepper
- 1 cup heavy cream sub for half & half or yoghurt for the low fat
- For the rice
- 1 cup basmati rice or jasmine
- 1 3/4 cups water
- Large pinch salt
- For the garlic naan
- small Pizza dough
- 4 cloves minced garlic
- 1/4 cup minced cilantro optional
- 2 tablespoon melted butter
To cook butter chicken: Heat a large skillet or medium saucepan over medium-high heat. Add the oil and onions and cook onions down until lightly golden, about 3-4 minutes. Add ginger and garlic and let cook for 30 seconds, stirring so it doesn’t burn. Add the chicken, tomato paste, and spices. Cook for 5-6 minutes or until everything is cooked through. Add the heavy cream and simmer for 8-10 minutes stirring occasionally.
To make naan: Combine the garlic, butter, cilantro and butter in a small bowl. Set aside. Divide pizza dough into 8 equal portions. Roll the dough into a small circle using a rolling-pin. Heat up a skillet (cast-iron preferred) over high heat and lightly grease the surface with some oil to avoid the dough from sticking to the skillet. Place the dough in the skillet. When it puffs up and bubbles and burnt spots appear, flip it over and spread with the garlic butter mixture. Cook until done. Repeat the same until all dough is done.
To cook rice: Wash rice until it runs clear then rinse. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 15 minutes. Turn off heat and let stand for 5 minutes.
To Assemble: Measure 1 cup of cooked rice into each meal prep container. Pour about 1 cup of the butter chicken on the rice. Wrap a naan with foil or plastic wrap. To heat, microwave containers for 2 minutes or until steamy. Micwaorve naan for just 20 seconds
Sweet Potato Fajitas
Do you see what’s going on here? Sweet. Potato. Fajitas. We’re talking bell peppers and onions AND sweet potato all seasoned up fajita-style for some seriously flavorful meal prep.
- 5 cups sweet potato, chopped into “fry” shape
- 1 red onion, sliced
- 1 green bell pepper
- 1 red bell pepper
- 3 Tablespoons olive oil
- 1 teaspoon sea salt
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- 1/2 teaspoon chipotle powder
- 1/4 teaspoon cumin
- 1/8 teaspoon cayenne
- 1/8 teaspoon garlic powder
- 2 cups cooked brown rice (or quinoa!)
- Preheat oven to 375º and line two baking sheets with parchment paper.
- In a small bowl, combine salt, paprika, pepper, chipotle, cumin, cayenne, and garlic powder. Stir together.
- Spread sweet potatoes on sheet pan and drizzle with 2 Tablespoons of oil. Sprinkle half of the seasoning over them and mix them up to coat evenly.
- On the second sheet pan, spread bell peppers and onion. Drizzle with remaining oil and sprinkle the other half of the seasoning. Mix to coat evenly.
- Place the sweet potatoes into the oven and bake for 10 minutes. Then place the bell pepper + onion sheet pan into the oven and continue baking for 30 minutes. Remove both pans at the halfway mark to stir for even baking.
Not only is meal prep a great way to save time, as you cook only once or twice a week and have a nutritious meal ready in a matter of minutes every day, but by planning ahead you can keep track of your calorie intake more easily!
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