As life gets busy, particularly for busy professionals, finding the time to prepare healthy meals can often take a back seat. Luckily, with some planning and a handful of go-to recipes, you can fuel your week with meals that are as nourishing as delicious. Here are 3 healthy meal prep ideas that will make prioritizing nutrition during a busy week as simple as using a bunion pad to alleviate orthopedic pain.
Savory Sweet Potato Bowls
Sweet potatoes are a fantastic base for a meal prep bowl due to their high fiber content, complex carbohydrates, and versatility. Start by roasting cubed sweet potatoes in the oven with a dash of olive oil, paprika, and a pinch of salt until they are tender and have a caramelized edge.
While those are roasting, cook up a batch of quinoa – a complete protein grain that’s also gluten-free. Add some black beans for extra protein and fiber, and throw in steamed broccoli or kale to get your greens in. For an extra punch of flavor and healthy fats, top your bowl with avocado slices and a drizzle of tahini sauce.
Prep tips: Cook enough quinoa and roast enough sweet potatoes for the entire week. They’ll serve as the base for your bowls, and you can vary your toppings day by day to keep things interesting.
Mason Jar Salads
Salads may sound like the most obvious choice for a health-conscious meal prep, but there’s a good reason for that. They’re easy to assemble, endlessly customizable, and, when done correctly, incredibly satisfying. The key to a great mason jar salad is all in the layering.
Begin with a balsamic or lemon vinaigrette at the bottom. Next, add your heartier ingredients, like cherry tomatoes, cucumbers, and chickpeas. Then layer on top of any softer veggies or grains – think quinoa or farro. Finish with your choice of leafy greens, packed loosely so they don’t wilt. When you’re ready to eat, just shake it up!
Prep tips: Make sure your jar is sealed tight to keep the ingredients fresh. Prepare multiple jars at once, customizing each with different proteins like grilled chicken, tuna, or hard-boiled eggs to vary your lunchtime routine.
Veggie-Packed Stir-Fries
Healthy stir-fries are quick to make and provide a hearty portion of veggies, making them perfect for weekday dinners. Begin by selecting a variety of colorful vegetables, such as bell peppers, snap peas, carrots, and onions. Sauté these in a hot pan with a splash of soy sauce and a touch of sesame oil.
Add in your choice of protein, such as tofu, shrimp, or chicken breast slices, ensuring they’re cooked through. Serve this over a bed of brown rice or, for an even lighter option, cauliflower rice.
Prep tips: Chop and store your vegetables in containers in the fridge so they’re ready to toss into the pan. Make your rice in advance and portion it out for the evenings ahead. Stir-fries are best eaten fresh but can also be microwaved for a quick reheated dinner.