Meal Prep - 5 Recipes And 10 Best Meals For Variety
Recipes in this Video
Ingredients
- ●1 cup cooked quinoa
- ●1/2 cup black beans, drained and rinsed
- ●1/2 avocado, sliced
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup corn kernels
- ●1/4 cup diced bell pepper
- ●2 tbsp fresh cilantro, chopped
- ●1 lime, juiced
- ●1/2 tsp cumin
- ●Salt and pepper to taste
Instructions
- 1In a large bowl, combine the cooked quinoa, black beans, corn, and diced bell pepper.
- 2Add the lime juice, cumin, salt, and pepper to the mixture and stir well to combine.
- 3Divide the quinoa mixture into serving bowls.
- 4Top each bowl with sliced avocado and halved cherry tomatoes.
- 5Garnish with fresh cilantro on top.
- 6Serve immediately and enjoy your nutritious breakfast power bowl.
Equipment
Ingredients
- ●1 cup quinoa
- ●2 cups vegetable broth
- ●1 can black beans, drained and rinsed
- ●1 cup cherry tomatoes, halved
- ●1 avocado, diced
- ●1 cup corn kernels (fresh or frozen)
- ●1/2 cup red onion, diced
- ●1/4 cup fresh cilantro, chopped
- ●2 tbsp olive oil
- ●1 tbsp lime juice
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Rinse the quinoa under cold water to remove any bitterness.
- 2In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
- 3In a large bowl, combine the black beans, cherry tomatoes, avocado, corn, red onion, and cilantro.
- 4In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and black pepper to make the dressing.
- 5Once the quinoa is cooked, fluff it with a fork and let it cool slightly.
- 6Add the quinoa to the large bowl with the vegetables and beans.
- 7Pour the dressing over the quinoa mixture and toss gently to combine.
- 8Serve immediately or refrigerate for up to 2 days.
Equipment
Grilled chicken breast is a staple in American cuisine, often enjoyed during summer barbecues and family gatherings. Its versatility makes it a favorite for meal prep and healthy eating, providing a lean protein option that can be seasoned in countless ways. Today, variations can be found globally, with different marinades and cooking methods reflecting local flavors and traditions.
Ingredients
- ●chicken breasts
- ●olive oil
- ●garlic
- ●lemon juice
- ●paprika
- ●salt
- ●black pepper
- ●fresh herbs
Instructions
- 1Marinate chicken breasts in olive oil, garlic, lemon juice, paprika, salt, and black pepper for at least 30 minutes.
- 2Preheat the grill to medium-high heat.
- 3Remove chicken from marinade and let excess drip off.
- 4Place chicken breasts on the grill and cook for 6-7 minutes on one side.
- 5Flip the chicken and grill for an additional 6-7 minutes until cooked through and juices run clear.
- 6Remove chicken from the grill and let rest for 5 minutes before slicing.
Ingredient Alternatives
chicken breasts
Healthier: turkey breasts
Cheaper: chicken thighs
Turkey is leaner, while thighs are often less expensive.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point, while canola is more budget-friendly.
fresh herbs
Healthier: dried herbs
Cheaper: no herbs
Dried herbs provide flavor without the cost of fresh.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Lime juice offers a similar acidity, while vinegar is often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●2 tbsp olive oil
- ●1 tsp smoked paprika
- ●1/2 tsp cayenne pepper
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Preheat your oven to 400°F (200°C).
- 2Drain and rinse the chickpeas under cold water, then pat them dry with a paper towel.
- 3In a mixing bowl, combine the chickpeas, olive oil, smoked paprika, cayenne pepper, garlic powder, onion powder, salt, and black pepper.
- 4Toss the chickpeas until they are evenly coated with the oil and spices.
- 5Spread the chickpeas in a single layer on a baking sheet lined with parchment paper.
- 6Roast in the preheated oven for 25-30 minutes, shaking the pan halfway through to ensure even cooking.
- 7Remove from the oven when they are golden brown and crispy.
- 8Let them cool for a few minutes before serving.
Equipment
Roasted vegetables are a staple in many cuisines, celebrated for their ability to enhance the natural sweetness and flavors of seasonal produce. This cooking method allows for a variety of vegetables to be prepared together, making it a versatile side dish for any meal. Today, roasted vegetables are enjoyed globally, often customized with different herbs and spices to suit regional tastes.
Ingredients
- ●carrots
- ●bell peppers
- ●zucchini
- ●red onion
- ●broccoli
- ●olive oil
- ●garlic
- ●salt
- ●black pepper
- ●rosemary
- ●thyme
- ●balsamic vinegar
- ●lemon juice
- ●parmesan cheese
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Wash and peel the carrots; cut into bite-sized pieces.
- 3Wash and deseed the bell peppers; cut into strips.
- 4Wash and slice the zucchini into rounds.
- 5Peel and slice the red onion into wedges.
- 6Wash and cut the broccoli into florets.
- 7In a large bowl, combine all the vegetables.
- 8Drizzle olive oil over the vegetables and toss to coat evenly.
- 9Add minced garlic, salt, black pepper, rosemary, and thyme; mix well.
- 10Spread the vegetables in a single layer on a baking sheet.
- 11Roast in the preheated oven for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
- 12Remove from the oven and drizzle with balsamic vinegar and lemon juice.
- 13Toss gently to combine and let cool slightly before serving.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point and is healthier.
parmesan cheese
Healthier: nutritional yeast
Cheaper: grated cheddar
Nutritional yeast is dairy-free and adds a cheesy flavor.
Techniques
Equipment
Also Known As
Ingredients
- ●4 cups kale, chopped
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 ripe avocado, diced
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1/2 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●1/4 cup cherry tomatoes, halved (optional)
Instructions
- 1In a large bowl, combine the chopped kale and olive oil. Massage the kale with your hands for about 2-3 minutes until it becomes tender.
- 2Add the chickpeas to the bowl with the kale and mix well.
- 3In a small bowl, whisk together the lemon juice, garlic powder, salt, black pepper, and red pepper flakes (if using).
- 4Pour the dressing over the kale and chickpeas, and toss to combine.
- 5Gently fold in the diced avocado and cherry tomatoes (if using).
- 6Serve immediately or let it sit for 10 minutes to allow the flavors to meld.
Equipment
Originating from Indonesia, Peanut Sauce is a staple in many Southeast Asian cuisines, often served with satay skewers or as a dip. It embodies the region's love for bold flavors and rich textures, making it a versatile condiment. Today, variations of peanut sauce are enjoyed globally, often adapted to local tastes and available ingredients.
Ingredients
- ●peanut butter
- ●soy sauce
- ●coconut milk
- ●brown sugar
- ●lime juice
- ●garlic
- ●ginger
- ●chili paste
- ●sesame oil
- ●water
Instructions
- 1Mix peanut butter and soy sauce in a bowl until smooth.
- 2Add coconut milk and stir until fully combined.
- 3Incorporate brown sugar and lime juice, mixing until dissolved.
- 4Grate garlic and ginger, then add to the mixture.
- 5Stir in chili paste for heat, adjusting to taste.
- 6Drizzle in sesame oil and whisk until creamy.
- 7If the sauce is too thick, add water gradually until desired consistency is reached.
Ingredient Alternatives
peanut butter
Healthier: almond butter
Cheaper: sunflower seed butter
Almond butter is lower in calories and offers a different flavor profile.
coconut milk
Healthier: light coconut milk
Cheaper: evaporated milk
Light coconut milk reduces fat while maintaining creaminess.
soy sauce
Healthier: tamari
Cheaper: liquid aminos
Tamari is gluten-free while liquid aminos provides a similar flavor.
brown sugar
Healthier: honey
Cheaper: white sugar
Honey adds natural sweetness with a unique flavor.
Techniques
Equipment
Also Known As