Here are some meal prep ideas to help you save time and money and keep your diet under control.
In this article:
Meal Prep Ideas for a Healthier You
1. Instant Pot Oatmeal in a Jar
This healthy meal in a jar will only require 10 minutes of your time and is vegan and gluten-free. It’s a jar filled with superfoods like goji berries, flaxseed, walnuts, apples, and gluten-free rolled oats.
Superfood Definition: A marketing jargon used to refer to foods packed with nutrients as per a scientific analysis.
One convenient thing about this is that you can prep the meal a few days in advance because it can last up to 5 days.
2. Chia Seed Pudding with Almond Milk
— János Medenica (@JanosMedyx) May 15, 2017
Chia seed pudding can only be prepared in less than 5 minutes and is also vegan and gluten-free.
It’s not surprising if this is very quick to prep because you’ll only need two ingredients: chia seeds and almond milk.
Mix these ingredients together, chill it overnight, and you’ll savor a nutritious and delicious breakfast the following morning.
3. Fruit and Greek Yogurt Parfait
— Erin (@speckledpalate) January 9, 2018
This vegan meal prep is ready in 10 minutes! It’s a perfect breakfast for people who love granola and fruits. The ingredients are affordable and you can prepare the meal the night before.
4. Avocado and Egg Breakfast
We know it's friday but it's never to early to plan some meals for the next week. Here is a great avocado & egg breakfast meal prep. https://t.co/mK3Zof9ndF#mealprep #mealkits #mealplanning #healthy #breakfast #breakfastofchampions #happy #HealthyLiving #awesome #follow pic.twitter.com/chPKDmxcTr
— Health Growth Happiness (@HGHSocialMarket) April 13, 2018
You’ll maximize your meal prep container with some nutritious breakfast with this one. Filled with a sliced hard-boiled egg, avocado, and sautéed kale, your breakfast is packed with healthy fats.
This keeps your stomach full to fuel you for the long day.
5. Banana and Chocolate Chip Baked Oatmeal
A cup-sized baked banana and chocolate chip oatmeal makes a perfect source of heart-healthy grains and fiber. Stuff the mixture into a muffin tin and then, bake it to achieve your muffin-form oatmeal breakfast.
6. Sausage Spinach Pepper Omelet in a Jar
Your omelet can be filled with veggies and be as fluffy as it can be. Add some yogurt in the batter to achieve the right texture.
Use your mason jar for an easy prep and grab-on-the-go.
7. Sweet Potato Chickpea Buddha Bowl
— Cori 💙💙 🐸 (@wayfaring_witch) September 8, 2018
The first among our lunch meal prep ideas is this bowl of sweet potato and chickpeas.
It can be prepared in 30 minutes and is gluten-free and vegan. The bowl promises mouth-watering ingredients, such as crispy chickpeas, kale, onion, and roasted sweet potatoes.
8. Cauliflower Rice Burrito Bowl
— MINIMALIST BAKER (@minimalistbaker) June 20, 2018
Here’s another 30-minute meal that’s also vegan and gluten-free (because we love our bowls healthy, don’t we?). This Mexican-inspired food is low in carbs and simply delicious.
You’ll have fun with its healthy ingredients: guacamole, onions, grilled peppers, black beans, and seasoned cauliflower rice.
9. Cold Sesame Noodle Meal
— Ulrike Lommel (@UlrikeLommel) April 6, 2018
The spaghetti is paired with spiralized vegetables tossed with chickpeas, plus spicy almond butter sauce. Pasta lovers would surely want to try this one!
10. Vegan Red Lentil Dal
— Vegan Future (@veganfuture) November 20, 2017
This easy meal prep is ready in 15 minutes. Using just one pot, you’ll make the most out of your leftovers.
The ingredients, like red lentils, are rich in vitamins and minerals such as zinc and iron and are high in protein. Serve with rice or quinoa and you’re all set!
11. Honey Sriracha Glazed Meatballs
Honey Sriracha Glazed Meatballs is super easy to prep in just 30 minutes.
These turkey meatballs are great with carrots for some crunchiness, topped with sesame seeds and green onions. Serve with rice and it’s ready for digging!
12. Protein Power Mason Jar Salad
Protein Power Mason Jar Salad https://t.co/VjFRinE2gM via @https://twitter.com/GardeninKitchen/
— Robert Spiced (@DhumidifierGuru) November 28, 2018
This jar salad can be prepared in less than 30 minutes.
It has a wonderful combination of hydrating, filling, and nourishing ingredients to provide you with a balanced and tasty meal. Fill it with black beans, chickpeas, heirloom quinoa, carrots, cucumber, grape tomatoes, and mixed greens.
13. Caprese Grilled Cheese
You don’t want to miss this cheesy meal on your lunch because it’s loaded with the all-time favorite mozzarella cheese, garlic, butter, tomato sauce, and basil pesto. You’ll get to enjoy these all in a sandwich.
Feel free to stuff your sandwich box with it and have fun with every bite!
For starters, check out this beginner meal prepping guide by Remington James:
With these healthy meal prep ideas, you’ll never have to wonder what to have for breakfast and lunch. You can have your nutritious veggies and delicious grains in a jar anytime.
Start prepping them now and don’t forget to include alkaline water in your meal pack!
What is your favorite meal prep meal? Share it in the comments section!
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