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Meal prepping has gradually become a new lifestyle by the majority of us, mainly due to the advantages of saving time, money and energy throughout the following weeks. Hana’s Recipes has therefore put together 10 healthy meal prep ideas to start as well as end your week in the most effective and budget-friendly way!

Benefits of the meal prepping technique

We have slightly mentioned the main benefits of the meal prepping, such as the money saving as well as time and energy. However, let’s take a look at more, as there is much more beyond this well-known weekly food preparation:

  1. Healthier eating habits: It has been proven that by pre-preparing dishes that are ready to be eaten right away, people have less tendency to visit fast food chains or buy processed meals. It is a powerful motivation for them to simply go home after any activity and eat a nutritious dish they have pre-prepared before.
  2. Control over ingredients: When you pre-make all your meals at home, you gain a complete control over the ingredients you have utilised. The meals are fully adjusted to your favourite tastes or any dietary preferences and limitations (food allergies, sensitivities or a specific diet plan you might be following).
  3. Reduction of food waste: In general, the idea of meal prepping is about planning your favourite meals in advance, forcing you to utilise bought ingredients efficiently. This technique helps to reduce food waste. Additionally, by portioning out meals, people have less tendency to buy excess food which might be simply thrown away due to already pre-prepared dishes.
  4. Convenience: Imagine coming home after a long day of school, work or handling other responsibilities. The huge advantage of meal prepping is that you don’t have to think about what to eat and then cook it because there are already pre-prepared options waiting for you. It makes you easily stick to your healthy plan instead of possibly running to the first fast food store to buy unhealthy meals, just because it is quick and you are starving after the whole day.
Healthy meal prep ideas. Photo - Freepik

10 healthy meal prep ideas for the whole week

As promised, Hana’s Recipes has narrowed down the list of 10 tips for you to start planning your week with more healthy and nutritious dishes, ready to serve you well during hectic days full of responsibilities. Enough of everyday cooking! Let’s prepare healthy meal prep ideas that will last you longer:

  1. Grilled chicken: Grilled chicken is one of the most common ingredients used in the meal prepping. One of many favourite healthy variations is the chicken prepared with quinoa and roasted vegetables. Marinate chicken breasts in herbs and spices, grill them and serve them with cooked quinoa. The most commonly used vegetables are peppers, zucchini or broccoli.
  2. Greek chicken salad: Speaking of chicken again, pre-preparing a salad from it has definitely become trendy. Simply combine grilled chicken, vegetables such as cucumber, cherry tomatoes, red onion and olives and add the must-have feta cheese. Decorate with some green leaves and serve with vinaigrette or any other dressing. Do not forget that you can make both salad as well as the whole grilled chicken meal at the same time for more meal prep options for the following weeks.
  3. Salmon: Certainly a great fish option for the meals that will last the whole week. A perfect servings to it are definitely roasted sweet potatoes and asparagus. Bake salmon with the lemon juice and herbs and served with the mentioned. Do not forget to season it: Hana’s Recipes has just the right salmon recipe for you!
  4. Chicken and vegetable soup: Nothing feels better than a comforting hot cup of soup in the evening after a long day at work or school. The chicken and vegetable soup is one of many options you can also use for meal prepping. Simply simmer chicken broth with diced chicken breasts, then carrots, celery and onions. You may also add pasta if it suits your preferences. Check out a similar chicken soup photo recipe from Hana’s Recipes and start your weekly meal plan right away!
  5. Vegetable stir-fry with tofu: Tofu is a typical ingredient commonly used in meal prep recipes, primarily as an alternative to meat dishes. For this particular option, stir-fry a mix of rainbow vegetables such as peppers, broccoli, carrots and peas with tofu cubes. It can be ideally served with brown rice or quinoa.
  6. Turkey meatballs with marinara sauce and zucchini noodles: Quite specific but recently one of the most popular healthy meal prep ideas. Bake the prepared turkey meatballs and serve them with the mentioned marinara sauce. Zucchini noodles are now most frequently used to achieve a low-carb, high-protein meal for lunch or dinner. Hana’s recipes also recommend taking a look at Italian meatballs that can be potentially used as a meal prep idea too.
  7. Shrimp stir-fry and brown rice: So far, we only mentioned salmon but shrimps can also be included in various meal prep dishes. For instance, stir-fry shrimp with broccoli, snow peas, carrots and peppers in a tasteful sauce. The most suitable serving would be the brown rice but listen to your cravings and feel free to use any alternatives. The whole preparation does not take more than 15 minutes.
  8. Black bean and corn quesadillas: Quesadillas has recently earned their place among the most chosen meal prep ideas too. Spread black bean and corn mixture onto the whole wheat tortillas. Use shredded cheese on top and cook until the tortillas get golden and crispy. Based on your preferences, you can serve them alongside the Greek yogurt or salsa.
  9. Chickpea and vegetable curry: Another flavourful dish that has become more well-known in the world, due to an influence of traditional, yet still popular curry recipes. For the chickpea and vegetable curry, start off by making a sauce containing coconut milk and spices, then add chickpeas and vegetables such as cauliflower, peppers or spinach. It all depends on your current tastes. As for servings, the most ideal ones would be bread or brown rice.
  10. Egg muffins: So far, we have covered healthy meal prep ideas primarily for lunch or dinner. However, do not forget about breakfast or simple snacks as well. To end the list, Hana’s Recipes recommend pre-preparing so called “egg muffins”. Whisk eggs with vegetables such as spinach, peppers and onions. Pour the mixture into muffin cups and bake. Such a recipe provides a suitable and nutritious option for grab-and-go breakfast and snacking.

It is important not to forget that all healthy meal prep ideas above can be adjusted to your general preferences. Do not hesitate to remove or change certain ingredients based on what you are craving at the moment. That’s where the most fun lies in cooking! Good luck and enjoy our list full of healthy meal prep ideas for the following weeks!

Videorecipe for one of the healthy meal prep ideas from the list

FAQ: Do I need special containers for meal prepping?

It is not necessary. However, if you use containers that are airtight, it will ensure that your healthy meal prep ideas remain fresh and organised for a longer period of time. There are also special meal prep containers that are specifically utilised when pre-preparing various meals. You can buy these online. However, most commonly used containers for this technique tend to be mason jars, glass containers and BPA-free plastic containers.


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