As the new year begins, many of us are looking for ways to improve our health and nutrition. One effective method is meal prepping for the week ahead. This involves planning and preparing meals in advance, typically on a Sunday, so that you have healthy and nutritious options ready to go throughout the week. By taking the time to meal prep, you can save money, reduce food waste, and avoid unhealthy fast food options. It also allows you to control your portions and ensure that you are getting a balanced diet with all the necessary nutrients. So why not make meal prepping a part of your new year's resolution and start off the year on a healthy note?
Below is a great way to get a start on a weekly meal prep:
Breakfast: Overnight Oats
Overnight oats are a delicious and healthy breakfast option that you can prepare the night before for an easy morning meal. Here's a simple recipe to get you started:
- 1/2 cup rolled oats
- 1/2 cup milk (dairy or non-dairy)
- 1/4 cup plain Greek yogurt
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Optional toppings: fresh fruit, nuts, seeds, nut butter, etc.
- In a jar or container with a lid, combine the oats, milk, yogurt, honey or maple syrup, vanilla extract, and salt. Stir well to combine.
- Cover the jar or container and refrigerate overnight, or for at least 6 hours.
- In the morning, give the oats a good stir. If the mixture is too thick, you can add a splash of milk to thin it out.
- Add your desired toppings, and enjoy!
Lunch: Turkey Taco Bowls
Taco bowls are a tasty and easy-to-make meal that can be customized to fit your preferences. Here are the steps to make your own taco bowl:
1 pound of ground beef or turkey
1 packet of taco seasoning
1 can of black beans, drained and rinsed
1 cup of cooked rice
1 cup of shredded cheese
1 cup of shredded lettuce
1 cup of diced tomatoes
1 avocado, sliced
Salsa and sour cream for topping
Tortilla chips (optional)
Cook the ground beef or turkey in a large skillet over medium-high heat until browned. Drain any excess grease.
Add the taco seasoning and a small amount of water to the skillet. Stir until the meat is fully coated in the seasoning and the water has evaporated.
Add the black beans to the skillet and stir to combine with the meat.
Assemble your taco bowl by starting with a layer of cooked rice at the bottom of a bowl or plate.
Spoon the meat and bean mixture on top of the rice.
Add your desired amount of shredded cheese, lettuce, tomatoes, avocado, salsa, and sour cream on top of the meat mixture.
Crush a handful of tortilla chips and sprinkle them over the top of the bowl for added crunch (optional).
Serve and enjoy your delicious taco bowl!
This recipe can easily be modified to fit your preferences. You can use chicken or shrimp instead of ground beef/turkey, add in corn or other vegetables, or use quinoa instead of rice. Get creative and enjoy your personalized taco bowl!
Dinner: Sheet Salmon
Sheet pan salmon and vegetables is a delicious and healthy meal that is easy to prepare. Not only is it a great way to get your daily dose of protein, but it also provides a variety of essential vitamins and minerals. Here are some simple instructions to help you make sheet pan salmon and vegetables.
4 salmon fillets
1 lb. of vegetables (broccoli, carrots, bell peppers, zucchini, etc.)
2 tbsp. of olive oil
Salt and pepper to taste
Lemon wedges for serving
Preheat your oven to 400°F.
Line a baking sheet with parchment paper or aluminum foil.
Cut the vegetables into bite-sized pieces and place them on the baking sheet. Drizzle with olive oil and season with salt and pepper.
Bake the vegetables for 10-15 minutes or until they are slightly tender.
Remove the baking sheet from the oven and push the vegetables to one side of the sheet.
Place the salmon fillets on the other side of the sheet and season them with salt and pepper.
Return the baking sheet to the oven and bake for an additional 12-15 minutes or until the salmon is cooked through.
Serve the salmon and vegetables with lemon wedges on the side.