Healthy and easy meal prep (ultimate guide)

Healthy and easy meal prep doesn’t need to be complicated. The one thing I want you to take away from this article is that any sort of meal planning and prepping you can do is a win. It’s not that dining out is a bad thing. I love a good meal out. You just have so much more control over what and how much you’re eating when you’re doing the cooking. 

Today’s article provides many common sense tips that are not so common. Use the table of contents to skip to sections that make the most sense for you. Also, check out my simple weekly meal planning guide and free cheat sheet here.

What is healthy anyway (does define it really matter)

Healthy eating refers to the practice of consuming a balanced and nutritious diet that promotes overall health and well-being. While there is no single definition of healthy eating that applies to everyone, it generally involves making conscious food choices that provide essential nutrients while limiting the consumption of unhealthy options.

Defining healthy eating does matter because it provides a framework for individuals to make informed decisions about their diet. It helps people understand what types of foods are beneficial for their bodies and what quantities are appropriate. A clear definition of healthy eating helps guide public health policies, educational programs, and dietary guidelines to promote better nutrition and reduce the risk of chronic diseases.

However, it’s important to remember that our diets can include both healthy and unhealthy options. Expecting yourself to “eat clean” 100% of the time is a ridiculous standard that most of us will never be able to live up to.

Some common principles of healthy eating include:

• Balanced diet: Consuming a variety of foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Adequate nutrient intake: Ensuring the body receives essential nutrients such as vitamins, minerals, protein, fiber, and healthy fats.
• Portion control: Pay attention to portion sizes to avoid overeating and maintain a healthy weight.
• Limiting processed foods: Minimizing the consumption of heavily processed foods that are often high in added sugars, unhealthy fats, and additives. Think 80/20 here. 80% whole foods and 20% not so much. 
• Hydration: Drinking an adequate amount of water daily to maintain proper hydration.
• Moderation: Enjoying occasional treats or less nutritious foods in moderation, while maintaining an overall balanced and healthy diet. 

It’s important to note that individual dietary needs and preferences may vary, so what constitutes healthy eating for one person may not be the same for another. It’s always advisable to consult with a healthcare professional or a registered dietitian for personalized dietary advice based on specific health goals and conditions.

What should I meal prep to lose weight?

When meal prepping for weight loss, it’s important to focus on creating a calorie deficit while still providing your body with essential nutrients. Here are some general guidelines and ideas for meal prepping to support weight loss:

• Plan your meals: Take some time to plan your meals for the week, including breakfast, lunch, dinner, and snacks. This will help you stay on track and avoid impulsive food choices. I recommend creating a personal menu that has you rotate the same 4-8 meals until you get into a groove.
• Portion control: Pay attention to portion sizes to ensure you’re not overeating. Use measuring cups or a food scale to accurately portion out your meals and snacks. You can also use your hands.
• Include lean protein: Protein is essential for weight loss as it helps you feel full and supports muscle growth. Include lean protein sources such as skinless chicken breast, turkey, fish, tofu, legumes, and Greek yogurt in your meals.
• Load up on vegetables: Vegetables are low in calories and high in nutrients, fiber, and water content, which can help you feel satisfied. Include a variety of colorful vegetables in your meals and snacks.
• Choose complex carbohydrates: Opt for complex carbohydrates that are high in fiber and take longer to digest, keeping you fuller for longer. Good options include whole grains (quinoa, rice, high-fiber breads), potatoes, and legumes.
• Healthy fats: Incorporate healthy fats like avocados, nuts, seeds, and olive oil into your meals, but remember to watch portion sizes as they are calorie-dense.
• Limit added sugars and processed foods: Minimize or avoid foods and beverages high in added sugars, such as sugary drinks, desserts, candies, and processed snacks. 
• Pre-portion snacks: Prepare pre-portioned snacks such as cut-up fruits and vegetables, mixed nuts, Greek yogurt, or hummus to have on hand when hunger strikes.
• Drink plenty of water: Stay hydrated by drinking water throughout the day. Sometimes thirst can be mistaken for hunger, so ensure you’re properly hydrated.
• Be mindful of cooking methods: Choose healthier cooking methods like grilling, baking, steaming, or sautéing with minimal oil, instead of deep-frying or pan-frying.

Ultimately weight loss comes down to creating a consistent calorie deficit over time. Meal planning and prepping can make it easier for you to control what and how much you’re eating.

What foods are best for meal prep?

When it comes to meal prepping, it’s beneficial to choose foods that are easy to prepare, store well, and maintain their quality over a few days. I recommend opting for precut, frozen, and microwavable options as often as possible to reduce prepping time.

• Whole grains: Rice, quinoa, bulgur, couscous, and whole wheat pasta can be cooked in advance and used as a base for various meals.
• Lean proteins: Skinless chicken breasts, turkey breast, lean ground turkey, fish fillets, tofu, and boiled eggs can be cooked ahead of time and used in salads, stir-fries, wraps, or as standalone protein sources.
• Roasted or grilled vegetables: Vegetables like broccoli, cauliflower, bell peppers, zucchini, and sweet potatoes can be roasted or grilled in batches and added to salads, grain bowls, or served as a side dish.
• Salad ingredients: Wash and chop lettuce, spinach, or mixed greens and store them separately from dressings and toppings. You can also pre-cut vegetables like cucumbers, tomatoes, carrots, and radishes.
• Soups and stews: Prepare large batches of soups or stews that contain a variety of vegetables, lean proteins, and legumes. Portion them into individual containers for quick and convenient meals.
• Stir-fry or sautéed dishes: Cook a large number of stir-fried vegetables with lean protein (chicken, tofu, shrimp) and store them for a few days. Reheat and serve with cooked grains or noodles.
• Mason jar salads: Layer salads in mason jars, starting with dressing at the bottom, followed by sturdy vegetables, proteins, and greens on top. This keeps the ingredients fresh and avoids sogginess.
• Overnight oats: Combine rolled oats, milk, or yogurt, and your choice of toppings (e.g., fruits, nuts, seeds) in a jar or container. Let it sit overnight in the refrigerator for a quick and nutritious breakfast. For added protein include a scoop of your favorite protein powder.
• Snack packs: Pre-portion snacks like cut-up fruits, sliced bell peppers, carrot sticks, hummus, Greek yogurt, or mixed nuts for grab-and-go options.
• Freezer-friendly meals: Prepare larger batches of casseroles, baked dishes, or healthy freezer-friendly meals that can be divided into individual portions and stored in the freezer for later use.

Use the foods that you enjoy. One of the biggest mistakes I see people making is prepping meals that don’t like. For example, sandwiches are amazing and most people love them. They are simple to prep but most people avoid them when trying to meal prep for weight loss. When portioned out correctly for your needs sammies can be a convenient option. 

What meal delivery service is healthy?

There are several meal delivery services that prioritize offering healthy and nutritious meals. This is by no means a complete list but a few services I have either tried or clients have recommended. 

• Factor75: They offer a variety of meal plans to fit different dietary needs, including Protein Plus, Calorie Smart, Keto, Vegan + Veggie, and Chef’s Choice.
• Sakara Life: Sakara Life provides plant-based, organic meals that are delivered fresh. Their meals are designed to be nutrient-dense, with a focus on whole foods, colorful vegetables, and high-quality ingredients.
• Sun Basket: Sun Basket offers a wide range of meal options, including paleo, gluten-free, vegetarian, and vegan choices. They prioritize organic and sustainably sourced ingredients and provide recipes that are nutritionally balanced.
• Purple Carrot: Purple Carrot specializes in delivering fully plant-based meals and focuses on providing creative and flavorful dishes. They offer a variety of meal plans, including high-protein and gluten-free options.
• Green Chef: Green Chef caters to different dietary needs, including keto, paleo, vegan, and gluten-free. They provide pre-portioned ingredients and step-by-step recipes to create meals that are focused on organic and sustainably sourced ingredients.
• Trifecta Nutrition: Trifecta Nutrition offers prepared meals that are designed to support different dietary goals, including weight loss, clean eating, and high-protein diets. They use organic ingredients and provide options for various dietary preferences.

Before choosing a meal delivery service, consider your specific dietary needs, such as any food allergies or restrictions, as well as your goals and preferences. It’s also helpful to read reviews, compare prices, and examine the menu options to ensure they align with your definition of healthy eating.

How can I meal prep for a week on the cheap?

Meal prepping on a budget requires careful planning and smart grocery shopping. Here are some tips to help you meal prep for a week while keeping costs down:

• Plan your meals: Take some time to plan your meals for the week ahead. This will allow you to create a shopping list and avoid unnecessary purchases.
• Stick to simple recipes: Opt for recipes that require fewer ingredients and are easy to prepare. This helps save both time and money. Look for meals that use affordable staples like beans, lentils, rice, pasta, and inexpensive cuts of meat or poultry. Create a menu that includes 4-8 meals you can rotate.
• Buy in bulk: Purchasing staple ingredients in bulk can often be more cost-effective. Items like rice, pasta, oats, beans, and frozen vegetables can be bought in larger quantities and stored for extended periods.
• Choose seasonal produce: Seasonal fruits and vegetables tend to be cheaper and more flavorful. Plan your meals around what’s in season and consider buying from local farmers’ markets or discount grocers.
• Utilize cheaper protein sources: Look for affordable protein options such as canned tuna, canned beans, eggs, chicken thighs, and ground meat. These are often more budget-friendly than premium cuts of meat or seafood.
• Cook in batches: Prepare large batches of meals that can be portioned and stored for the week. Soups, stews, casseroles, and stir-fries are great options for batch cooking.
• Embrace leftovers: Repurpose leftovers into new meals to avoid food waste. For example, roasted chicken can be used in salads, sandwiches, or stir-fries the next day.
• DIY snacks: Instead of buying pre-packaged snacks, make your own. For example, you can prepare a trail mix with nuts, dried fruits, and seeds or bake homemade granola bars using affordable ingredients like oats and peanut butter.
• Shop sales and use coupons: Keep an eye on sales, discounts, and coupons to save money on groceries. Plan your meals based on what’s on sale or look for generic brands, which are often cheaper but still provide good quality.
• Cook from scratch: Preparing meals from scratch using basic ingredients is generally more cost-effective than relying on processed or convenience foods. It allows you to control the ingredients and flavors while saving money.

Remember to compare prices, make a shopping list, and avoid impulse purchases. Buying in bulk and cooking in batches are effective strategies for reducing costs. With proper planning and smart shopping, you can meal prep for a week on a budget without compromising on nutrition or taste.

What can I cook that will last all week?

When meal prepping for the week, it’s helpful to choose recipes that can be stored and reheated without losing quality or taste. A few ideas for dishes that can last well throughout the week:

• Casseroles: Casseroles are versatile and can be made with various ingredients like pasta, rice, vegetables, and proteins. They often improve in flavor when stored in the fridge and reheated. Examples include lasagna, baked ziti, or chicken and rice casserole.
• Soups and stews: Soups and stews are great options for batch cooking and can be stored in the fridge or freezer. They tend to develop more flavor over time. Consider making vegetable soup, lentil stew, chili, or chicken noodle soup.
• Stir-fries: Stir-fries are quick to prepare and can be stored in the refrigerator for several days. Use a combination of vegetables, proteins (chicken, tofu, shrimp), and sauces. Reheat and serve with rice or noodles.
• Roasted vegetables: Roasted vegetables, such as broccoli, cauliflower, sweet potatoes, and Brussels sprouts, can be cooked in large batches and stored in the fridge. They can be enjoyed as a side dish, added to salads, or used as toppings for bowls throughout the week.
• Grain bowls: Build grain bowls with a base of cooked quinoa, brown rice, or couscous and top it with a variety of roasted vegetables, protein (chicken, tofu, chickpeas), and a flavorful sauce or dressing. Assemble the bowls, and they can be enjoyed cold or reheated during the week.
• Pasta salads: Pasta salads can be prepared in advance and refrigerated. Use whole wheat pasta and add a combination of vegetables, protein (chicken, shrimp, beans), and a light dressing. They make a refreshing and convenient option for lunch or dinner.
• Mason jar salads: Layer ingredients for salads in mason jars, starting with the dressing at the bottom, followed by sturdy vegetables, proteins, and greens on top. Keep the jars refrigerated, and they will stay fresh for several days.
• Roasted or grilled meats: Roast or grill a whole chicken, turkey breast, or a large cut of meat like beef or pork. Slice or shred the cooked meat and store it in the fridge. It can be used as a protein source in various dishes like sandwiches, wraps, salads, or stir-fries.
• Overnight oats: Prepare overnight oats by combining rolled oats, milk or yogurt, and your choice of toppings (fruits, nuts, seeds) in a jar or container. They can be refrigerated and enjoyed as a quick and nutritious breakfast option throughout the week.
• Energy balls or bars: Make a batch of homemade energy balls or granola bars using ingredients like oats, nuts, seeds, dried fruits, and nut butter. Store them in an airtight container and grab them as a snack on the go.

Remember to store your prepared dishes in appropriate airtight containers in the refrigerator to maintain freshness and safety. It’s also a good idea to label the containers with dates for easy organization and tracking.

Do I have to meal prep to get healthy?

No, meal prepping is not a requirement for achieving a healthy lifestyle. While meal prepping can be a helpful strategy for some people, it is not the only path to a healthy diet. There are other approaches you can take to maintain a nutritious eating pattern:

• Mindful eating: Pay attention to your body’s hunger and fullness cues, stop at 80% full. Focus on eating whole, unprocessed foods and savoring each bite.
• Balanced meals: Aim to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Strive for balance and moderation rather than strict rules or restrictions.
• Portion control: Be mindful of portion sizes to avoid overeating. Use smaller plates or bowls, and listen to your body’s signals of satiety. Regularly using measuring utensils, a food scale, or your hands to self-monitor portions and calorie intake can be helpful. For more precision, you can track calories and macronutrients. 
• Cook at home: Preparing meals at home allows you to have control over the ingredients and cooking methods. Try to incorporate more home-cooked meals into your routine using fresh, wholesome ingredients.
• Prioritize whole foods: Focus on consuming whole foods that are minimally processed. These include fruits, vegetables, whole grains, lean proteins, nuts, seeds, and legumes.
• Limit processed foods and added sugars: Reduce your intake of processed and packaged foods, as they often contain high amounts of added sugars, unhealthy fats, and additives. Opt for whole, nutrient-dense alternatives whenever possible.
• Stay hydrated: Drink plenty of water throughout the day to maintain proper hydration. Limit your consumption of sugary drinks and opt for water as your primary beverage.
• Mindful snacking: Choose healthy snacks like fruits, vegetables, nuts, and yogurt instead of reaching for processed snacks. Practice mindful snacking by paying attention to hunger and choosing nourishing options.
• Regular physical activity: Engage in regular exercise or physical activity to complement your healthy eating habits. Find activities that you enjoy and make them a part of your routine.
• Seek professional advice: If you have specific dietary needs, health concerns, or weight management goals, it’s always advisable to consult with a registered dietitian or healthcare professional who can provide personalized guidance.

Remember, the key to a healthy lifestyle is finding an approach that works best for you and is sustainable in the long term. It’s about making conscious choices and forming habits that support your overall well-being.

What tools can make healthy and easy meal prep easier?

Several tools and kitchen gadgets can make healthy and easy meal prep more efficient and enjoyable. Here are some examples:

• Meal prep containers: Invest in a set of high-quality, reusable meal prep containers with compartments. These containers make it easy to portion out and store your prepared meals, keeping ingredients separate and preventing leakage.
• Food storage bags: Ziplock bags or reusable silicone food storage bags are useful for storing pre-cut fruits, vegetables, or snacks. They help keep your ingredients organized and fresh.
• Slow cooker or Instant Pot: These versatile appliances are excellent for preparing hands-off meals. You can cook large batches of soups, stews, or proteins with minimal effort. They are especially convenient for busy schedules.
• Food processor or blender: These tools can help with chopping, pureeing, or blending ingredients quickly. They are handy for making sauces, dressings, dips, or smoothies.
• Vegetable spiralizer: A spiralizer allows you to transform vegetables like zucchini or carrots into noodle-like shapes, providing a healthy alternative to traditional pasta. It’s a great tool for adding variety and creativity to your meals.
• Mandoline slicer: A mandoline slicer makes it easy to achieve consistent and precise cuts for vegetables and fruits. It speeds up the process of slicing, saving you time and ensuring even cooking.
• Salad spinner: A salad spinner helps remove excess moisture from washed greens, making them crisper and ready for storage. It’s a helpful tool for prepping large batches of salads.
• Kitchen scale: A kitchen scale allows you to accurately measure ingredients, especially when following portion sizes or specific recipes. It helps with portion control and maintaining consistency.
• Immersion blender: An immersion blender is a handheld device that can be used directly in pots or containers to blend soups, sauces, or smoothies. It’s convenient and eliminates the need for transferring hot liquids to a separate blender.
• Sharp knives and cutting boards: Good-quality knives and cutting boards are essential for efficient meal prep. Invest in a set of sharp knives that are suitable for different tasks and choose durable cutting boards that are easy to clean.

And the ultimate tool… The air fryer. If you know, you know. 

Remember that while these tools can enhance your meal prep experience, they are not essential. You can still achieve healthy meal prep with basic kitchen equipment. Assess your needs and preferences to determine which tools would be most beneficial for your specific meal prep routine.

How to do healthy and easy meal prep for the family?

Grab an index card, the notes app on your phone, or create a Google doc. Make a shortlist of your 3 to 5 favorite proteins, veggies, starchy carbs, fruits, and healthy fats.

For example:

• Protein: Chicken thigh, ground beef, eggs, unsweet Greek yogurt
• Veggies: Asparagus, brussels sprouts, broccoli, green beans, carrots
• Starchy carbs: White rice, plantain, potato (sweet and white)
• Fruit: Blackberries, Apple, bananas, pear
• Fats: Olive oil, avocado, almonds

If you have a family to feed sit down with them and ask each person to do the same. See if there is some overlap in food choices.

This is your go-to grocery shopping list each week.

You’ll now know exactly what you can buy each time you go shopping.

Meal prepping for the whole family can be a time-saving and convenient approach to ensure healthy meals throughout the week. Here are some other practical tips to make healthy and easy meal prep for your family:

• Plan your meals: Set aside some time to plan your meals for the week. Consider family favorites, dietary preferences, and any special dietary needs. Make a list of the dishes you want to prepare and the ingredients required.
• Get the family involved: Engage your family members in the meal prep process. Assign age-appropriate tasks like washing vegetables, measuring ingredients, or assembling meals. It can be a fun and educational activity that promotes teamwork.
• Cook in batches: Prepare larger quantities of certain dishes that can be portioned and stored for multiple meals. Casseroles, soups, stews, or roasted meats are excellent options for batch cooking. Divide them into individual or family-sized portions.
• Prep ingredients in advance: Take time to wash, chop, and pre-portion ingredients. This includes cutting fruits and vegetables, marinating proteins, and pre-measuring spices or sauces. Prepped ingredients make meal assembly quicker and easier.
• Utilize slow cookers or Instant Pots: These appliances are ideal for family meal prepping. Prepare recipes in the morning or the night before, and let the slow cooker or Instant Pot do the work. You’ll come home to a delicious, ready-to-eat meal.
• Make-ahead breakfasts and snacks: Prepare breakfast options like overnight oats, egg muffins, or chia seed pudding in advance. Portion them into individual servings for easy grab-and-go meals. Similarly, pre-portion healthy snacks like cut-up fruits, veggie sticks, or trail mix.
• Create a meal prep schedule: Designate specific days or times for meal prepping. For example, you can dedicate Sunday afternoons to batch cooking and meal assembly for the week. Having a schedule helps you stay organized and consistent.
• Label and store properly: Use labels or markers to indicate the contents and dates on your containers. This ensures proper rotation and prevents food waste. Invest in airtight containers or reusable silicone bags to maintain freshness and prevent leaks.
• Plan for leftovers: Intentionally cook extra portions to incorporate leftovers into future meals. Leftover roasted chicken can become chicken salad or be added to a stir-fry. This minimizes food waste and adds variety to meals.
• Keep it simple and adaptable: Choose recipes that use common ingredients and can be easily customized to suit individual preferences. This allows for flexibility and ensures everyone in the family can enjoy the meals.

Communicate with your family members about meal preferences and involve them in the decision-making process. It’s also helpful to create a shared calendar or meal planning board to keep everyone informed about what meals are available each day.

What do I do if I don’t feel like meal-prepping?

If you find yourself not feeling motivated or inclined to meal prep, here are a few suggestions to consider:

• Simplify your approach: Meal prepping doesn’t have to be an elaborate process. Start by preparing simple, one-pot meals or batch-cooking a single dish that can be used in various ways throughout the week. This can help reduce the time and effort required.
• Choose easy and quick recipes: Look for recipes that require minimal preparation and cooking time. There are plenty of healthy and delicious meals that can be prepared in under 30 minutes. Explore options like sheet pan meals, stir-fries, salads, or wraps that are quick to assemble.
• Make use of convenience options: While it’s generally best to prepare meals from scratch, there’s no harm in occasionally utilizing convenience options. Purchase pre-cut vegetables, pre-cooked proteins, or pre-packaged salad mixes to streamline the process. Just be mindful of any added ingredients and choose options with minimal processing.
• Opt for semi-prepped ingredients: If the thought of chopping and prepping ingredients is discouraging, consider buying pre-cut or pre-washed fruits, vegetables, or salads. These can help reduce the time and effort required for meal preparation.
• Plan simple and flexible meals: Instead of strictly following a detailed meal plan, create a general framework for your meals. Focus on incorporating lean proteins, whole grains, and plenty of vegetables, but allow flexibility in how they are combined and prepared. This gives you the freedom to adapt your meals based on what you feel like eating.
• Embrace leftovers and repurposing: Cook larger portions intentionally, so you have leftovers that can be easily transformed into new meals. For example, roast a whole chicken and use the leftovers for salads, sandwiches, or stir-fries throughout the week. Repurposing leftovers can save time and provide variety.
• Explore meal delivery or pre-prepped options: If meal prepping feels overwhelming or you’re short on time, consider exploring meal delivery services or pre-prepped meal kits. These services provide pre-portioned ingredients and recipes that can be quickly assembled. While they may be more expensive than DIY meal prep, they can be a helpful option when motivation is low.
• Give yourself grace: It’s perfectly normal to have periods when you don’t feel like meal-prepping. Allow yourself some flexibility and don’t be too hard on yourself. Find alternative healthy options like simple salads, wraps, or quick stovetop meals to get through those periods.

Remember, consistency is key, but it’s also important to find a balance and listen to your own needs. If you’re truly not feeling up to meal prepping, explore alternative options that still align with your health goals. The goal is to nourish your body with nutritious meals, and there are multiple approaches to achieve that.

What are some easy meal prep recipes (5 examples)

Chicken and Vegetable Stir-Fry:

Ingredients:

• 2 chicken breasts, sliced
• Assorted vegetables (broccoli, bell peppers, carrots, snap peas)
• Soy sauce
• Garlic powder
• Sesame oil
• Cooked rice or quinoa (optional)

Instructions:

• In a large skillet or wok, heat some sesame oil over medium-high heat.
• Add the chicken slices and cook until they are no longer pink in the center.
• Add the vegetables and stir-fry until they are crisp-tender.
• Season with soy sauce and garlic powder, adjusting the amounts to taste.
• Serve the stir-fry with cooked rice or quinoa if desired. Portion it into meal prep containers.

Greek Salad with Grilled Chicken:

Ingredients:

• Grilled chicken breasts, sliced
• Cucumbers, diced
• Cherry tomatoes, halved
• Red onions, thinly sliced
• Kalamata olives
• Feta cheese
• Olive oil
• Lemon juice
• Dried oregano
• Salt and pepper

Instructions:

• In a large bowl, combine the cucumbers, cherry tomatoes, red onions, kalamata olives, and feta cheese.
• Drizzle with olive oil and lemon juice.
• Sprinkle with dried oregano, salt, and pepper.
• Add the grilled chicken slices on top.
• Divide the salad into individual meal prep containers.

Quinoa and Black Bean Burrito Bowls:

Ingredients:

• Cooked quinoa
• Canned black beans, rinsed and drained
• Corn kernels (fresh or frozen)
• Diced tomatoes
• Avocado, diced
• Lime juice
• Cilantro, chopped
• Cumin
• Chili powder
• Salt and pepper

Instructions:

• In a bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, and diced avocado.
  2. Drizzle with lime juice and sprinkle with chopped cilantro.
  3. Season with cumin, chili powder, salt, and pepper, adjusting to taste.
  4. Mix everything together until well combined.
  5. Portion the burrito bowl mixture into meal prep containers.

Baked Salmon with Roasted Vegetables:

Ingredients:

• Salmon fillets
• Assorted vegetables (broccoli, cauliflower, carrots, bell peppers)
• Olive oil
• Lemon juice
• Garlic powder
• Salt and pepper

Instructions:

• Preheat the oven to 400°F (200°C).
• Place the salmon fillets on a baking sheet lined with parchment paper.
• In a bowl, toss the vegetables with olive oil, lemon juice, garlic powder, salt, and pepper.
• Spread the vegetables on a separate baking sheet.
• Bake the salmon and vegetables in the preheated oven for about 15-20 minutes or until the salmon is cooked through and the vegetables are tender.
• Divide the salmon and roasted vegetables into meal prep containers.

Overnight Oats:

Ingredients:

• Rolled oats
• Milk (dairy or plant-based)
• Greek yogurt
• Chia seeds
• Honey or maple syrup
• Toppings (fresh fruits, nuts, seeds)

Instructions:

• In a container or jar, combine the rolled oats, milk, Greek yogurt, chia seeds, and sweetener of choice.
• Stir well to combine all the ingredients.
• Cover the container and refrigerate overnight or for at least 4 hours.
• In the morning, give the oats a good stir and add your favorite toppings such as fresh fruits, nuts, or seeds

For more options check out my 5 simple recipes with 5 ingredients or less.

Well, that was rather long now, wasn’t it? Any question… You know where to find me.

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