In today’s fast-paced world, it can be challenging to find the time to cook healthy meals. Busy professionals often find themselves turning to fast food or takeout as a quick and easy solution. However, these options are typically high in calories, sodium, and unhealthy fats, leading to weight gain and other health issues. That’s why meal prepping is a great way to ensure you have nutritious meals ready to go throughout the week. By dedicating a few hours on the weekend to prepare your meals in advance, you can save time and stay on track with your Health and wellness goals. To help you get started, here are 5 healthy meal prep recipes for busy professionals.
1. Sheet Pan Lemon Herb Chicken and Veggies
Ingredients:
– 4 chicken breasts
– 1 pound of asparagus
– 1 pint of cherry tomatoes
– 1 lemon, thinly sliced
– 2 cloves of garlic, minced
– 2 tablespoons of olive oil
– 1 teaspoon of dried oregano
– 1 teaspoon of dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F.
2. In a small bowl, mix together the olive oil, garlic, oregano, thyme, salt, and pepper.
3. Place the chicken breasts on a baking sheet lined with parchment paper and brush them with the olive oil mixture.
4. Arrange the asparagus, cherry tomatoes, and lemon slices around the chicken.
5. Bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
6. Divide the chicken and veggies into meal prep containers and store in the fridge for up to 4 days.
2. Quinoa Salad with Roasted Vegetables
Ingredients:
– 1 cup of quinoa
– 2 cups of vegetable broth
– 1 red bell pepper, sliced
– 1 zucchini, sliced
– 1 yellow squash, sliced
– 1 red onion, sliced
– 2 tablespoons of olive oil
– 1 teaspoon of garlic powder
– Salt and pepper to taste
– 1/4 cup of feta cheese
– Fresh parsley, chopped
Instructions:
1. Preheat the oven to 400°F.
2. In a large bowl, toss the sliced vegetables with olive oil, garlic powder, salt, and pepper.
3. Spread the vegetables out on a baking sheet lined with parchment paper and roast for 20-25 minutes.
4. In a medium saucepan, bring the vegetable broth to a boil and add the quinoa. Reduce heat to low, cover, and simmer for 15 minutes.
5. Fluff the quinoa with a fork and let it cool.
6. In a large bowl, mix together the quinoa, roasted vegetables, feta cheese, and parsley.
7. Divide the quinoa salad into meal prep containers and store in the fridge for up to 5 days.
3. Turkey Taco Lettuce Wraps
Ingredients:
– 1 pound of ground turkey
– 1 tablespoon of olive oil
– 1 small onion, diced
– 1 bell pepper, diced
– 1 teaspoon of chili powder
– 1 teaspoon of cumin
– 1/2 teaspoon of paprika
– Salt and pepper to taste
– 1/4 cup of salsa
– 1 head of iceberg lettuce, leaves separated
– Optional toppings: avocado, Greek yogurt, shredded cheese
Instructions:
1. In a large skillet, heat the olive oil over medium heat.
2. Add the ground turkey, onion, and bell pepper, and cook until the turkey is browned.
3. Stir in the chili powder, cumin, paprika, salt, and pepper.
4. Add the salsa and simmer for a few minutes.
5. Spoon the turkey mixture into the lettuce leaves and top with your favorite toppings.
6. Store the taco lettuce wraps in meal prep containers and refrigerate for up to 3 days.
4. Baked Salmon with Sweet Potato and Broccoli
Ingredients:
– 4 salmon fillets
– 2 sweet potatoes, diced
– 1 head of broccoli, chopped
– 2 tablespoons of olive oil
– 1 teaspoon of garlic powder
– 1 teaspoon of onion powder
– Salt and pepper to taste
– Fresh lemon juice
Instructions:
1. Preheat the oven to 400°F.
2. Place the sweet potatoes and broccoli on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, garlic powder, onion powder, salt, and pepper.
4. Bake for 20-25 minutes or until the vegetables are tender.
5. Season the salmon fillets with salt, pepper, and lemon juice.
6. Place the salmon on the baking sheet with the vegetables and bake for an additional 10-15 minutes.
7. Divide the salmon, sweet potatoes, and broccoli into meal prep containers and refrigerate for up to 4 days.
5. Greek Chicken Salad
Ingredients:
– 2 chicken breasts
– 1 cup of cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 cup of red onion, thinly sliced
– 1/4 cup of Kalamata olives, pitted
– 1/4 cup of feta cheese
– 2 tablespoons of olive oil
– 1 tablespoon of red wine vinegar
– 1 teaspoon of dried oregano
– Salt and pepper to taste
Instructions:
1. Season the chicken breasts with salt, pepper, and olive oil.
2. Grill or bake the chicken until cooked through.
3. Allow the chicken to cool and then dice it into bite-sized pieces.
4. In a large bowl, combine the cherry tomatoes, cucumber, red onion, olives, and feta cheese.
5. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
6. Pour the dressing over the salad and toss to combine.
7. Divide the Greek chicken salad into meal prep containers and refrigerate for up to 4 days.
These 5 healthy meal prep recipes are perfect for busy professionals who want to prioritize their health and wellness. By taking the time to plan and prepare your meals in advance, you can ensure you have nutritious and satisfying options on hand throughout the week. Give these recipes a try and enjoy the convenience of having delicious, homemade meals ready to go whenever you need them. Your body will thank you for nourishing it with wholesome ingredients that support your overall well-being. Meal prepping is a simple yet effective way to take care of yourself and ensure you have the energy and focus to tackle whatever challenges come your way. Start incorporating these healthy recipes into your routine and reap the benefits of a balanced and fulfilling lifestyle.
For more information visit:
BB Wellness Studio | Wellness, Weight loss, Health Coach in the DMV
https://www.bariatricbarbiewellness.com/
Hyattsville, United States
