Easy and Healthy Meal Prep Ideas for the Week

1. Grilled Chicken Salad: Marinate chicken breasts in your favorite herbs and spices, then grill them. Chop them up and store in individual containers. Prepare a variety of salad greens, chopped vegetables, and nuts. Store each component separately to maintain freshness. Assemble salads by combining greens, veggies, nuts, and grilled chicken. Pack dressing separately to avoid sogginess.
2. Quinoa Stuffed Bell Peppers: Cook quinoa according to package instructions. In a separate pan, sauté onions, garlic, and your choice of vegetables (like spinach, mushrooms, and tomatoes). Mix cooked quinoa with the sautéed veggies. Cut bell peppers in half, remove seeds, and stuff with the quinoa mixture. Bake until peppers are tender. Store in individual containers for easy grab-and-go meals.
3. Vegetable Stir-fry with Brown Rice: Chop up a variety of colorful vegetables such as bell peppers, broccoli, carrots, snap peas, and onions. Stir-fry them in a bit of olive oil and your favorite sauce (like soy sauce or teriyaki sauce). Cook brown rice separately and divide it into containers. Top rice with vegetable stir-fry and sprinkle with sesame seeds for added flavor.
4. Turkey and Veggie Lettuce Wraps: Cook ground turkey with onions, garlic, and your favorite spices until fully cooked. Chop up crunchy veggies like bell peppers, carrots, and cucumber. Wash and dry lettuce leaves (such as romaine or butter lettuce) to use as wraps. Assemble wraps by spooning turkey mixture onto lettuce leaves, topping with veggies, and rolling them up. Store wraps in containers and pack a small container of hummus or Greek yogurt for dipping.
5. Mason Jar Salads: Layer mason jars with salad dressing, hearty vegetables (like cherry tomatoes, cucumbers, and bell peppers), proteins (such as grilled chicken, chickpeas, or tofu), grains (like quinoa or farro), and leafy greens. Seal the jars tightly and store them in the refrigerator. When ready to eat, shake the jar to distribute the dressing evenly and enjoy your portable salad.
6. Vegetable and Bean Soup: Prepare a big pot of vegetable and bean soup using ingredients like carrots, celery, onions, tomatoes, beans, and vegetable broth. Season with herbs and spices of your choice. Divide the soup into individual portions and store them in the fridge or freezer. Reheat when ready to eat for a comforting and nutritious meal.

Remember to adjust portion sizes and ingredients according to your dietary preferences and nutritional needs. Happy meal prepping!