Easy Meal Prep Ideas

If you’re like me, you can always use more time to do what you love—that’s why I’m a big fan of meal prepping! It’s a great way to save some time and money and it’s a health-conscious approach to managing your nutrition.

Planning and preparing meals in advance ensures you stick to your health and weight loss goals. Simplicity and health are key components of successful meal prepping, and aligning your meals with The Eat Clean™ diet principles, like focusing on lean proteins and healthy fats, can elevate your overall well-being.

I’ve put together a few quick and easy meal prep ideas for you to add to your meal plans this week. They’re flavorful, without extra additives or sweeteners, and will satisfy your whole family.

Overnight Oats – Recipe Here

• Prep Time: 10 minutes

A quick and nutritious start to your day with minimal effort. Overnight oats are so versatile and a great alternative to sweet, sugary breakfast options.

Ingredients

• 3 cups large flake oats
• 1 cup golden flax seed
• 1 cup unsweetened applesauce
• 1 cup grated apple
• 1 tsp cinnamon
• 1 lemon, juiced
• 1/2 tsp ground nutmeg
• 1 tsp vanilla
• 1/8 tsp unrefined sea salt
• 1/4 cup chopped unsulfured ginger

What You’ll Need

• Mixing bowl
• Spoon
• Refrigerator
• Grater
• Jars or small storage containers

Why It’s Great

• Packed with fiber and protein
• Ideal for a no-cook, grab-and-go breakfast
• Just a hint of sweetness to satisfy sugar cravings without sugar

How To Prepare

1. Place oats and flax in a mixing bowl.
2. Cover with water and let soak in the refrigerator overnight.
3. The next day, drain any excess water from the oat mixture.
4. Add applesauce, grated apple, cinnamon, lemon juice, nutmeg, vanilla, salt and ginger.
5. Mix well with a spoon and top with cinnamon, nuts or fruit before serving.

Note: For meal-prepping purposes, scoop a portion of oats into individual jars or food containers. Overnight oats can be stored for up to 4 days in the refrigerator. You can also switch out the apple and lemon ingredients for different fruits like blueberries, raspberries or strawberries.

Via healthyfitnessmeals.com

Grilled Chicken Quinoa Bowls

• Prep Time: 20 minutes

Want something new for lunch (or dinner) that’s not a salad or sandwich? These quick and easy chicken and quinoa bowls are super tasty and provide the perfect balance of protein, whole grains and vegetables.

Ingredients

• 4 chicken breasts, boneless and skinless
• 1/4 cup good quality olive oil
• 1 Tbsp lemon zest (use an organic lemon if you are eating the zest)
• 1 Tbsp raw apple cider vinegar
• 3 cloves garlic, peeled and minced
• 1 tsp unrefined sea salt
• Generous handful chopped fresh herbs––basil, thyme, oregano (whatever you have)
• Quinoa
• Mixed vegetables (tomatoes, corn, zucchini, etc.)

What You’ll Need

• Grill
• Saucepan
• Small pot
• Large storage bag
• Baking sheet
• Oven
• Food storage containers
• Knife

Why It’s Great

• High protein and fiber content
• Balanced combination of lean protein, whole grains, and veggies
• Versatile––customize with your favorite vegetables and seasonings

How To Prepare

1. Pound the chicken breasts flat, or butterfly them, and place them in a large storage bag along with the olive oil, vinegar and all herbs and spices. Marinate overnight for best flavor.
2. Once the chicken is fully marinated, grill chicken until fully cooked, about 2-3 minutes per side.
3. While the chicken is cooking, cook the quinoa per package instructions.
4. When the chicken is done or almost done, add mixed vegetables to the grill in a grill-friendly saucepan. You can also bake the vegetables in the oven at the start of the cooking process if you’d like.
5. Once everything’s cooked, place equal amounts of chopped or sliced chicken, quinoa and vegetables into a bowl and serve immediately.

Note: For meal-prepping purposes, divide into equal portions and place in food containers to eat throughout the week.

Via eatingwell.com

Tomato Soup

• Prep Time: 15 minutes

There’s nothing more comforting than a tasty bowl of soup—and this recipe is a favorite for both kids and adults alike!

Ingredients

• 2 tbsp olive oil
• 1 large sweet onion, peeled and chopped
• 4 ribs celery, trimmed and chopped
• 2 sweet carrots, peeled and chopped
• 3-4 cloves garlic, peeled and minced
• 1 medium sweet potato, peeled and chopped
• 2 cups fresh roma tomatoes OR one 28-oz can plum tomatoes (no salt added)
• 4 cups low-sodium chicken broth OR veggie stock OR water
• 1 Tbsp dried basil, crumbled
• 1 Tbsp dried oregano
• 1 tsp sea salt
• Freshly ground black pepper, to taste
• Pinch of curry powder
• 2 low-sodium chicken or veggie bouillon cubes

What You’ll Need

• Large pot
• Cutting board
• Knife
• Blender
• Ladle
• Food storage containers or freezer-friendly bag

Why It’s Great

• Great way to get in your daily dose of vegetables
• Easy to reheat and store
• Freezer-friendly option to have on hand

How To Prepare

1. In a large pot, heat olive oil over medium-high heat. Add all chopped vegetables and sauté until onion is soft and translucent.
2. Reduce heat to medium and add tomatoes, stock or water, basil, salt, oregano, curry, and bouillon. Bring to a boil and reduce heat to low.
3. Simmer for 30 minutes, stirring occasionally.
4. Using a hand-held or stand-up blender, puree the soup to your desired consistency.
5. Remove from heat and serve. Garnish with a scoop of low-fat plain yogurt or yogurt cheese.

Note: For meal-prepping purposes, let soup cool to room temperature and divide servings into individual food storage containers to eat later. You can also place the cooled soup in a freezer-friendly container or bag and freeze it for up to 2 months.

Tuna Stuffed Avocado

• Prep Time: 10 minutes

These easy tuna stuffed avocados are a great lunch option, especially if you don’t want to cook or reheat anything. They’re also very flavorful and super filling.

Ingredients

• 4 ripe avocados, halved and pitted
• 3 (4.5 oz) cans low sodium tuna, drained
• 1 red bell pepper, seeded and deveined, diced fine
• 1, 6” piece cucumber, peeled and seeded, chopped
• 1 jalapeno, seeded and deveined, minced
• 1 cup fresh cilantro leaves, roughly chopped
• 1 lime, juiced
• 1 tsp unrefined sea salt
• Fresh ground black pepper
• Pinch cayenne pepper

What You’ll Need

• Mixing bowls
• Spoon
• Potato masher
• Cutting board
• Knife

Why It’s Great

• Rich in protein, vitamins and healthy fats
• No cooking required
• Makes for an easy, packable lunch

How To Prepare

1. Scoop a little avocado flesh from the pitted area to make a bigger bowl.
2. In a medium preparation bowl, place avocado, salt, cayenne, pepper and lime juice.  Mash well.
3. Add drained tuna, chopped vegetables and cilantro to the avocado mixture. Toss well.
4. Scoop mixture into prepared avocado bowls.
5. Eat immediately or cover tightly with food wrap before refrigerating.

Note: For meal-prepping purposes, wait to cut and fill the avocado with the premade filling on the day of consumption. It’s also good to buy avocados in varying degrees of ripeness to last through the week.

Via freshapron.com

Sweet Potato Muffins

• Prep Time: 15 minutes

These healthy muffins are the perfect snack, breakfast item or side item to any meal. This recipe is packed with nutrients and easy to make. Just cook the sweet potatoes, combine the other ingredients and bake!

Ingredients

• 1 large sweet potato, peeled and cut into chunks
• 1 cup spelt flour
• 1/2 cup coconut sugar
• 1/2 cup large flake rolled oats
• 1/2 cup oat bran
• 1/4 cup golden flaxseed
• 1 tsp aluminum free baking powder
• 1 tsp aluminum free baking soda
• 1/4 tsp cinnamon
• 1/8 tsp ground nutmeg
• 1/4 tsp unrefined sea salt
• 2 whole eggs
• 3/4 cup almond or preferred nut milk
• 1/3 cup melted coconut oil
• 3 Tbsp apple butter
• 1 Tbsp balsamic vinegar
• 1/2 cup chopped dates
• Optional toppings: 2 tbsp large flake oats, 2 tbsp raw pumpkin seeds

What You’ll Need

• Muffin tin
• Pot
• Potato masher
• Mixing bowl
• Cutting board
• Spoon
• Knife
• Parchment paper cups
• Oven
• Large storage container

Why It’s Great

• Provides a boost of important vitamins, minerals and antioxidants
• Works multi-purpose as a breakfast item, snack or side
• Easy to consume on the go

How To Prepare

1. Preheat the oven to 350F.
2. Prepare muffin tin by lining with parchment paper cups.
3. Cook sweet potatoes by cutting into cubes and boiling until tender––about 12 minutes.
4. Drain and set aside to cool.
5. When cool enough to handle, place sweet potatoes in a bowl and mash until coarse.  You need about 1 cup.
6. In another preparation bowl, add dry ingredients––flour, sugar, oat bran, flaxseed, baking powder and soda, cinnamon, nutmeg and sea salt. Mix to combine.
7. Add eggs, nut milk, apple butter, balsamic vinegar and coconut oil. Mix well.
8. Combine wet and dry ingredients and add the chopped dates. Mix until just moistened.
9. Spoon into muffin cups.
10. Top with a sprinkle of oats and pumpkin seeds, if desired, and place in the oven.
11. Bake for 30 minutes, until golden brown.

Note: For meal-prepping purposes, store muffins in a large storage container to keep fresh.

I hope you find a recipe or two that you like (or all of them!) and you’re encouraged to explore more recipes. The great part is that you can adjust all of these recipes to your liking by swapping out spices and herbs or using a different lean protein, fruit or vegetable.

The key is to find recipes that align with the Eat Clean™ diet principles like complex carbs and healthy fats without any extra additives or sugar. Plus, if you plan a few meals ahead of time you’re more likely to stick to your health goals and save time and money in the process.

Want even more Eat Clean™ recipes? Check out my selection of clean eating cookbooks. To fully experience the benefits of mindful and delicious meal prepping, start your Eat Clean™ journey today!

With great love and wishes for wellness,

Tosca