The Weekly Meal Prep Ideas To Try If You Haven’t Already
Prepping your weekly meals beforehand can be useful for numerous reasons. This way, you can save more time and eat on a budget, but also maintain a healthy diet at the same time. However, many people tend to spend a great amount of time preparing their meals for work and school. But the truth is, you don’t have to spend a whole weekend doing that. The following are a few weekly meal prep ideas you can try if you haven’t done so already. And the best part is, they taste amazing and will take you only around 30 minutes to prepare from start to finish!
Honey Sriracha Glazed Meatballs
If you’re a fan of sweet and spicy flavours in your meal prep, honey sriracha glazed meatballs will surely not disappoint!
INGREDIENTS
- 2 lb. lean ground turkey
- 1 cup whole wheat panko breadcrumbs
- 2 eggs
- ¼ cup green onions, chopped
- ½ tsp. garlic powder
- ½ tsp. salt
- ½ tsp. black pepper
- ¼ cup Sriracha
- 3 Tbsp reduced-sodium soy sauce
- 3 Tbsp rice vinegar
- 3 Tbsp honey
- 1 Tbsp grated fresh ginger
- 3 cloves garlic, minced
- ½ tsp. toasted sesame oil
 INSTRUCTIONS
- Preheat oven to 375 degrees F.
- In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1½-inch balls (you’ll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
- Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
- While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
- Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!
Shrimp Taco Bowls
Shrimp is one of the healthiest foods out there. It can be a great meal prep idea together with black beans, corn, tomatoes, and cheese. Here’s how to prepare:
Ingredients- 5Â medium shrimp peeled and deveined
- 1/4 tablespoon olive oil
- 1/4 clove garlic minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon onion powder optional
- 1/4 teaspoon kosher salt
- For the assembly:
- 1/4Â cups cooked brown rice
- 1/4Â cup black beans drained and rinsed
- 1/4 cup corn drained and rinsed
- 1/4 cup tomatoes diced
- 1/4Â cup cheddar cheese
- 1/2Â tablespoon cilantro minced
- 1/4Â lime
You can double the ingredients for 4 servings.
Advertisement Instructions- To cook the shrimp: In a medium bowl whisk together olive oil, garlic, cumin, chili and onion powders, and salt. Add in shrimp and toss to coat completely. Cover and refrigerate for for at least 10 minutes or up to 24 hours. Heat a large heavy-duty or cast iron skillet on high heat for 2 minutes. Add the olive oil and shrimp. Cook shrimp in a skillet on medium-high heat until pink and cooked through, about 5 minutes.
- To assemble: Divide brown rice into 4 meal prep containers (1/2 cup each). Top with 5 shrimps, a scoop of black beans, corn, tomatoes, a sprinkle of cheese, cilantro and a slice of lime. Cover and refrigerate for a max of 4 days.
- To serve: Heat bowls in the microwave for 2 minutes or until heated throughly. Drizzle with lime juice and top with salsa, sour-cream or gucamole if desired.
- 5Â medium shrimp peeled and deveined
- 1/4 tablespoon olive oil
- 1/4 clove garlic minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon onion powder optional
- 1/4 teaspoon kosher salt
- For the assembly:
- 1/4Â cups cooked brown rice
- 1/4Â cup black beans drained and rinsed
- 1/4 cup corn drained and rinsed
- 1/4 cup tomatoes diced
- 1/4Â cup cheddar cheese
- 1/2Â tablespoon cilantro minced
- 1/4Â lime
You can double the ingredients for 4 servings.
Instructions- To cook the shrimp: In a medium bowl whisk together olive oil, garlic, cumin, chili and onion powders, and salt. Add in shrimp and toss to coat completely. Cover and refrigerate for for at least 10 minutes or up to 24 hours. Heat a large heavy-duty or cast iron skillet on high heat for 2 minutes. Add the olive oil and shrimp. Cook shrimp in a skillet on medium-high heat until pink and cooked through, about 5 minutes.
- To assemble: Divide brown rice into 4 meal prep containers (1/2 cup each). Top with 5 shrimps, a scoop of black beans, corn, tomatoes, a sprinkle of cheese, cilantro and a slice of lime. Cover and refrigerate for a max of 4 days.
- To serve: Heat bowls in the microwave for 2 minutes or until heated throughly. Drizzle with lime juice and top with salsa, sour-cream or gucamole if desired.
- To cook the shrimp: In a medium bowl whisk together olive oil, garlic, cumin, chili and onion powders, and salt. Add in shrimp and toss to coat completely. Cover and refrigerate for for at least 10 minutes or up to 24 hours. Heat a large heavy-duty or cast iron skillet on high heat for 2 minutes. Add the olive oil and shrimp. Cook shrimp in a skillet on medium-high heat until pink and cooked through, about 5 minutes.
- To assemble: Divide brown rice into 4 meal prep containers (1/2 cup each). Top with 5 shrimps, a scoop of black beans, corn, tomatoes, a sprinkle of cheese, cilantro and a slice of lime. Cover and refrigerate for a max of 4 days.
- To serve: Heat bowls in the microwave for 2 minutes or until heated throughly. Drizzle with lime juice and top with salsa, sour-cream or gucamole if desired.
Egg Muffins
Eggs are a rich source of protein. However, if you feel like you want to try something new instead of having scrambled, poached or boiled eggs every morning, this recipe is something new you can try!
Ingredients- cooking spray
- 6 eggs
- salt and pepper to taste
- 1/2 cup cooked chopped spinach excess water removed
- 1/3 cup crumbled cooked bacon
- 1/3 cup shredded cheddar cheese
- cooking spray
- 6 eggs
- salt and pepper to taste
- 1/2 cup cooked chopped spinach excess water removed
- 1/3 cup crumbled cooked bacon
- 1/3 cup shredded cheddar cheese
Instructions- Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
- Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.
- Add the spinach, bacon and cheese to the egg mixture and stir to combine.
- Divide the egg mixture evenly among the muffin cups.
- Bake for 15-18 minutes or until eggs are set.
- Serve immediately or store in the refrigerator until ready to eat.
- Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
- Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.
- Add the spinach, bacon and cheese to the egg mixture and stir to combine.
- Divide the egg mixture evenly among the muffin cups.
- Bake for 15-18 minutes or until eggs are set.
- Serve immediately or store in the refrigerator until ready to eat.
