Healthy Meal Prep (6 Fall Recipes!)
Recipes in this Video
Baked chicken breasts are a staple in American households, known for their simplicity and versatility. This dish is often prepared for family dinners, providing a healthy protein option that can be paired with various sides. Over the years, it has evolved into numerous variations, with different spices and marinades, making it a favorite across many cuisines.
Ingredients
- ●chicken breasts
- ●olive oil
- ●garlic powder
- ●onion powder
- ●paprika
- ●salt
- ●black pepper
- ●dried thyme
- ●fresh parsley
Instructions
- 1Preheat the oven to 375°F.
- 2Pat the chicken breasts dry with paper towels.
- 3Rub olive oil over the chicken breasts.
- 4Sprinkle garlic powder, onion powder, paprika, salt, black pepper, and dried thyme evenly over the chicken.
- 5Place the chicken breasts in a baking dish.
- 6Bake in the preheated oven for 25-30 minutes until the chicken reaches an internal temperature of 165°F.
- 7Remove the chicken from the oven and tent loosely with foil.
- 8Let the chicken rest for 5-10 minutes before slicing.
- 9Garnish with fresh parsley before serving.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a similar smoke point and is healthier.
chicken breasts
Healthier: chicken thighs
Cheaper: bone-in chicken
Chicken thighs are often cheaper and more flavorful.
Techniques
Equipment
Also Known As
Baked oatmeal is a comforting American breakfast dish that combines oats with fruits and spices, often enjoyed during cooler months. It's a versatile recipe that can be customized with various fruits and nuts, making it a popular choice for meal prep. Today, it’s common to find baked oatmeal in breakfast cafes and homes, celebrated for its heartiness and ease of preparation.
Ingredients
- ●rolled oats
- ●apples
- ●milk
- ●eggs
- ●brown sugar
- ●baking powder
- ●cinnamon
- ●vanilla extract
- ●salt
- ●butter
- ●walnuts
- ●raisins
- ●maple syrup
- ●yogurt
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Grease a baking dish with butter or oil.
- 3In a large bowl, combine rolled oats, baking powder, cinnamon, and salt.
- 4In another bowl, whisk together milk, eggs, brown sugar, and vanilla extract.
- 5Chop the apples and fold them into the dry ingredients.
- 6Pour the wet mixture into the dry ingredients and stir until combined.
- 7Fold in walnuts and raisins if using.
- 8Transfer the mixture to the prepared baking dish.
- 9Drizzle with maple syrup if desired.
- 10Bake for 30-35 minutes until the top is golden and set.
- 11Let cool for a few minutes before serving.
- 12Serve warm with yogurt or additional maple syrup.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water reduces cost.
butter
Healthier: coconut oil
Cheaper: margarine
Coconut oil is dairy-free, while margarine is less expensive.
walnuts
Healthier: pecans
Cheaper: sunflower seeds
Pecans offer similar flavor, sunflower seeds are more affordable.
brown sugar
Healthier: coconut sugar
Cheaper: white sugar
Coconut sugar is less processed, white sugar is cheaper.
Techniques
Equipment
Also Known As
Quinoa Fried Rice is a modern twist on traditional fried rice, incorporating quinoa as a nutritious base. Originating in Jamaica, this dish reflects the island's vibrant flavors and emphasis on fresh vegetables. It's a versatile meal, often enjoyed as a quick weeknight dinner or a healthy lunch option. The global popularity of quinoa has led to its adaptation in various cuisines, making it a beloved choice for health-conscious eaters.
Ingredients
- ●quinoa
- ●vegetable oil
- ●carrots
- ●peas
- ●bell pepper
- ●green onions
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●egg
- ●salt
- ●black pepper
- ●cilantro
Instructions
- 1Rinse quinoa under cold water until water runs clear.
- 2Cook quinoa in a pot with water until fluffy, about 15 minutes.
- 3Heat vegetable oil in a large skillet over medium-high heat until shimmering.
- 4Add diced carrots and bell pepper; sauté for 3-4 minutes until tender.
- 5Stir in peas, minced garlic, and ginger; cook for another 1-2 minutes until fragrant.
- 6Push vegetables to one side of the skillet; crack eggs into the other side and scramble until cooked.
- 7Combine quinoa with the vegetable mixture; stir well to combine.
- 8Drizzle soy sauce and sesame oil over the mixture; toss to coat evenly.
- 9Season with salt and black pepper to taste; adjust as needed.
- 10Garnish with chopped green onions and cilantro before serving.
Ingredient Alternatives
soy sauce
Healthier: tamari
Cheaper: coconut aminos
Tamari is gluten-free, while coconut aminos offers a lower sodium option.
vegetable oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is healthier, while canola oil is often less expensive.
egg
Healthier: tofu
Cheaper: egg substitute
Tofu provides protein without cholesterol, while egg substitute is a budget-friendly option.
quinoa
Healthier: brown rice
Cheaper: white rice
Brown rice is more nutritious, while white rice is often cheaper.
Techniques
Equipment
Also Known As
Chickpea Noodle Soup is a comforting dish that combines the heartiness of chickpeas with the warmth of a classic noodle soup. Often enjoyed during colder months, it reflects the trend of plant-based eating while providing a satisfying meal. This soup has gained popularity for its versatility and can be easily adapted with seasonal vegetables or different spices, making it a favorite in many households.
Ingredients
- ●chickpeas
- ●noodles
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●vegetable broth
- ●olive oil
- ●thyme
- ●bay leaves
- ●parsley
- ●salt
- ●black pepper
- ●lemon juice
- ●spinach
- ●water
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion, carrots, and celery; sauté until softened, about 5-7 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add chickpeas, thyme, bay leaves, and vegetable broth; bring to a boil.
- 5Reduce heat and simmer for 15 minutes to blend flavors.
- 6Add noodles and cook according to package instructions until al dente.
- 7Stir in spinach and cook until wilted, about 2 minutes.
- 8Season with salt, black pepper, and lemon juice to taste.
- 9Remove bay leaves before serving.
- 10Garnish with fresh parsley before serving.
Ingredient Alternatives
noodles
Healthier: zucchini noodles
Cheaper: rice
Zucchini noodles reduce carbs while adding vegetables.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is often less expensive and has a neutral flavor.
vegetable broth
Healthier: homemade broth
Cheaper: water with seasonings
Homemade broth is healthier and can be made from scraps.
chickpeas
Healthier: lentils
Cheaper: canned beans
Canned beans are often cheaper and provide similar protein.
Techniques
Equipment
Also Known As
Ingredients
- ●4 cups mixed salad greens
- ●2 medium apples, cored and sliced
- ●1 cup walnuts, toasted
- ●1/2 cup feta cheese, crumbled
- ●1/4 cup red onion, thinly sliced
- ●1/2 cup balsamic vinaigrette
- ●1/4 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the mixed salad greens, sliced apples, and toasted walnuts.
- 2Add the crumbled feta cheese and sliced red onion to the bowl.
- 3In a small bowl, whisk together the balsamic vinaigrette, salt, and black pepper.
- 4Drizzle the dressing over the salad and toss gently to combine.
- 5Serve immediately, garnished with additional walnuts if desired.
Equipment
Ingredients
- ●1 cup rolled oats
- ●1/2 cup almond butter
- ●1/4 cup honey or maple syrup
- ●1/4 cup unsweetened cocoa powder
- ●1/4 cup mini chocolate chips
- ●1/4 cup shredded coconut
- ●1 tsp peppermint extract
- ●1/4 tsp salt
Instructions
- 1In a large mixing bowl, combine rolled oats, almond butter, honey (or maple syrup), cocoa powder, and salt.
- 2Add the mini chocolate chips, shredded coconut, and peppermint extract to the mixture.
- 3Stir all the ingredients together until well combined and a sticky dough forms.
- 4Using your hands, roll the mixture into small balls, about 1 inch in diameter.
- 5Place the energy balls on a baking sheet lined with parchment paper.
- 6Refrigerate the energy balls for at least 30 minutes to firm up.
- 7Once firm, transfer the energy balls to an airtight container for storage.
- 8Enjoy as a quick snack or energy boost!
Equipment
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