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One way that I have really been able to avoid emotional eating is through meal prepping. If I know I have cooked for a couple hours on the weekend so I can ‘be healthy,’ I’m reminded that these meals SHOULD be all I need. I don’t know about you, but when I order takeout or eat junk for supper, I’m always looking for something else to satisfy my sweet tooth. When I eat my meal I made with vegetables, I’m reminded of the commitment I made to myself that I DON’T want to eat everything in sight afterwards. I am also not a fan of cooking, and meal prepping meals makes it so you don’t have to do it as often!
Meal prepping has become increasingly popular in recent years, and for good reason. By setting aside a few hours to prepare meals in advance, you can save time, money, and improve your overall health. In this blog post, we will explore the top healthy and easy meals that are perfect for meal prepping and discuss why meal prepping our meals is so important. Additionally, we will provide tips on how to get to the point where you like to cook and explore some healthy recipes for the Crockpot or Instant Pot (because they are the EASIEST! For this girl anyways.
Why Meal Prep?
Meal prepping offers several benefits that can significantly improve our lives. First and foremost, it saves time. By preparing your meals in advance, you can eliminate the stress of deciding what to cook each night or rushing to the nearest fast food joint. Having pre-cooked meals ready to go allows you to enjoy a healthy meal even after a long day at work.
Secondly, meal prepping can save you money. By planning your meals in advance and sticking to a budget, you can avoid the costly temptation of last-minute takeout or expensive restaurant meals. Additionally, cooking in bulk can help you take advantage of bulk buying discounts and reduce food waste by only purchasing ingredients that will be used.
Lastly, meal prepping can promote healthier eating habits. By taking the time to plan out meals in advance, you can ensure that they contain a balanced mix of nutrients, vitamins, and minerals. This can help prevent the “what should I eat today?” dilemma that sometimes leads to unhealthy choices.
How to Get to the Point Where You Actually LIKE to Cook
If the idea of cooking doesn’t excite you, don’t worry! There are steps you can take to get to the point where you enjoy cooking. Here are a few suggestions:
1. Start with Simple Recipes: Begin by cooking simple recipes that don’t require many ingredients or complex steps. As you gain confidence in the kitchen, you can gradually increase the difficulty level.
2. Invest in Quality Tools: Having quality kitchen utensils and appliances can make the cooking process more enjoyable. Invest in a good set of knives, a sturdy cutting board, and a stove or oven that suits your needs.
3. Make it a Social Activity: Invite friends or family members over for a cooking session. Sharing the experience and enjoying the meal together can make it more enjoyable.
4. Learn from Others: Watch cooking shows, follow food bloggers, or sign up for a cooking class to learn from experienced chefs. Being exposed to new recipes and ideas can inspire you in the kitchen.
5. Track Your Progress: Keep a record of your cooking successes and challenges. Celebrate your achievements and use them as motivation to keep trying new things. Write down recipes you like right afterwards and add in the things that you may have changed (like the amount of salt etc.) Some recipes say, “add salt to taste” which I absolutely hated especially when starting out because I had no idea how much that meant. I found out that 1 tsp to 1.5 tsp is good! ¼ tsp. Pepper is good too!
6. Plan Your Meals: Take a few minutes each week to plan what meals you will cook and the ingredients you will need. This will help you stay organized and ensure that ingredients are fresh when you need them.
7. Divide and Conquer: Divide your meal prep tasks into smaller, manageable steps. For example, chop the vegetables one day, cook the protein the next, and assemble the meals on the third day.
8. Invest in Containers: Having a variety of storage containers, such as glass or plastic containers with lids, will help you store your meals properly and prevent spoilage. Do clear all around if you can so you know just by looking what’s
9. Divide and Share: Consider sharing your meal prep creations with friends and family. This can be a great way to bond, reduce costs, and ensure that your meals are being used.
10. Rotate Your Meals: You don’t want your meals to become boring, so rotate your recipes to avoid eating the same thing every day.
11. Use Music: Seriously….there is nothing like saying, “Hey, google/alexa! Play something from The Jackson Five to get you hyped to do the things you don’t want to do. 🙂
By following these tips and trying out these healthy and easy meal ideas, you’ll be well on your way to enjoying the benefits of meal prepping.
Healthy Meals for the Crock Pot or Instant Pot
The Crockpot and Instant Pot are two popular kitchen appliances that make it easy to cook healthy and delicious meals. Here are some healthy recipes that can be prepared using these appliances:
Crockpot Chicken Soup
Ingredients:
– 2 boneless, skinless chicken breasts
– 1 large onion, chopped
– 3 carrots, peeled and sliced
– 3 celery stalks, chopped
– 2 cloves of garlic, minced
– 1 teaspoon of dried thyme
– 1 teaspoon of dried rosemary
– 1 teaspoon of dried oregano
– 8 cups of chicken broth
– Salt and pepper to taste or 1.5 tsp. Salt and ¼ tsp. Pepper! 🙂
Instructions:
– Place the chicken, onion, carrots, celery, garlic, thyme, rosemary, and oregano into the Crockpot.
– Pour the chicken broth over the ingredients.
– Season with salt and pepper to taste.
– Cook on low for 6-8 hours or until the chicken is tender.
– Remove the chicken and shred it using two forks.
– Return the chicken to the Crockpot and stir to combine.
– Serve and enjoy.
Instant Pot Lentil Soup
Ingredients:
– 1 cup of brown or green lentils
– 2 cloves of garlic, minced
– 1 large onion, diced
– 2 carrots, peeled and diced
– 2 stalks of celery, diced
– 1 teaspoon of dried thyme
– 1 teaspoon of dried rosemary
– 1 teaspoon of dried oregano
– 6 cups of vegetable broth
– Salt and pepper to taste or 1.5 tsp. Salt and ¼ tsp. Pepper 🙂
Instructions:
– Turn on the Instant Pot and select the “Sauté” setting.
– Heat the olive oil in the pot.
– Add the garlic, onion, carrots, celery, thyme, rosemary, and oregano.
– Cook until the vegetables are tender, about 5 minutes.
– Add the lentils and vegetable broth.
– Close the lid and set the valve to the “Sealing” position.
– Press the “Pressure Cook” or “Manual” button and set the time to 20 minutes.
– After the cooking time is complete, allow the pressure to release naturally for 10 minutes.
– Release the remaining pressure manually.
– Season with salt and pepper to taste.
– Serve and enjoy.
Vegetables to Include in Your Meals
Including vegetables in your meals is vital for promoting overall health and well-being. Vegetables are nutrient-rich powerhouses that provide a variety of vitamins and minerals that are essential for our bodies to function optimally. Incorporating a variety of vegetables into your diet ensures that you are getting a wide range of nutrients, including vitamins A, C, E, and K, as well as minerals like calcium, iron, and magnesium.
When choosing vegetables to include in your meal prep, it’s important to choose those that are in season and readily available. This ensures that you are getting the freshest produce possible and also helps to support local growers and reduce your carbon footprint. Some great vegetables to include in your meal prep are leafy greens such as spinach and kale, colorful vegetables such as bell peppers and carrots, and cruciferous vegetables like broccoli and cauliflower.
To add even more nutrients to your meals, consider incorporating fresh herbs such as cilantro, parsley, and basil. These aromatic plants not only add flavor to your dishes but also offer a host of health benefits, including anti-inflammatory and antioxidant properties.
Top 10 Vegetable Recipes for Delicious and Nutritious Meals
1. Grilled Veggie Skewers
These Grilled Veggie Skewers are a perfect blend of flavors that will tantalize your taste buds. Packed with a variety of vegetables, including bell peppers, cherry tomatoes, and onions, they are not only delicious but also a great way to incorporate more vegetables into your diet.
Recipe:
– Ingredients:
– Bell peppers (red, green, and yellow)
– Cherry tomatoes
– Zucchini
– Mushrooms
– Onions
– Olive oil
– Salt and pepper
– Instructions:
1. Cut the vegetables into even-sized pieces.
2. Thread the vegetables onto skewers, alternating between different types.
3. Brush the skewers with olive oil and season with salt and pepper.
4. Grill the skewers over medium heat until vegetables are tender and charred, about 10-15 minutes.
5. Serve the skewers hot with a dipping sauce of your choice.
2. Zucchini Noodles
Zucchini Noodles are a healthy alternative to traditional pasta, offering a low-carb and gluten-free option. This recipe combines zucchini noodles with a creamy tomato sauce and flavorful toppings for a delectable meal.
Recipe:
– Ingredients:
– Zucchini
– Cherry tomatoes
– Garlic
– Onion
– Olive oil
– Tomato paste
– Salt and pepper, to taste
– Parmesan cheese
– Instructions:
1. Spiralize the zucchini into noodles using a spiralizer or julienne peeler.
2. Heat some olive oil in a pan over medium heat.
3. Add garlic, onion, and cherry tomatoes to the pan and cook until the onions are softened, about 5 minutes.
4. Stir in the tomato paste and cook for another minute.
5. Add the zucchini noodles to the pan and toss to combine with the sauce.
6. Season with salt and pepper to taste.
7. Serve the zucchini noodles hot with a sprinkle of Parmesan cheese.
3. Arugula Salad
Arugula Salad is a fresh and flavorful salad that is perfect for those seeking a healthy and nutritious meal. This salad is packed with a variety of vegetables, including arugula, cherry tomatoes, cucumbers, and bell peppers, and is dressed in a tangy vinaigrette.
Recipe:
– Ingredients:
– Arugula
– Cherry tomatoes
– Cucumbers
– Bell peppers
– Olive oil
– Balsamic vinegar
– Salt and pepper, to taste
– Instructions:
1. Wash and chop the vegetables.
2. In a large salad bowl, combine the arugula, cherry tomatoes, cucumbers, bell peppers, and olive oil.
3. In a small bowl, whisk together the balsamic vinegar, salt, and pepper.
4. Pour the vinaigrette over the salad and toss to combine.
5. Serve the salad immediately.
4. Roasted Root Vegetables
Roasted Root Vegetables are a delicious and hearty side dish that is perfect for winter meals. The combination of root vegetables like carrots, potatoes, and beets is roasted to perfection and served with a tangy balsamic glaze.
Recipe:
– Ingredients:
– Carrots
– Potatoes
– Beets
– Olive oil
– Salt and pepper, to taste
– Balsamic glaze
– Instructions:
1. Peel the carrots and potatoes and chop them into bite-sized pieces.
2. Peel and cut the beets into wedges.
3. Toss the vegetables in olive oil, salt, and pepper.
4. Spread out the vegetables on a baking sheet and roast them at 400°F for 30-40 minutes, or until they’re tender and starting to brown.
5. Serve the roasted vegetables hot with a drizzle of balsamic glaze.
5. Baked Falafel
Baked Falafel is a delicious vegan alternative to traditional falafel, made by combining chickpeas, herbs, and spices. These falafel balls are baked instead of deep-fried, making them a healthier option.
Recipe:
– Ingredients:
– Chickpeas
– Garlic
– Onion
– Cilantro
– Parsley
– Salt and pepper, to taste
– Flour
– Baking spray
– Instructions:
1. Drain and rinse the chickpeas.
2. In a food processor, combine the chickpeas, garlic, onion, cilantro, parsley, salt, and pepper.
3. Pulse until a smooth paste forms.
4. Add the flour and pulse until incorporated.
5. Shape the mixture into balls and place them on a baking sheet sprayed with baking spray.
6. Bake the falafel balls for about 20 minutes, or until they are golden brown and firm.
7. Serve the baked falafel with a tahini sauce or your favorite dip.
6. Creamy Broccoli Soup
Creamy Broccoli Soup is a comforting and flavorful soup that is perfect for chilly days. The combination of broccoli, onion, and chicken stock creates a rich and creamy texture.
Recipe:
– Ingredients:
– Broccoli
– Onion
– Garlic
– Vegetable broth
– Heavy cream
– Salt and pepper, to taste
Amazon Essentials To Help With Meal Planning
- Love the Food that Loves You Back: 100 Recipes That Serve Up Big Portions and Super Nutritious Food (Cookbook for Nutrition, Weight Management)
- 15 Minute Meals: Truly Quick Recipes that Don’t Taste like Shortcuts (Quick & Easy Cooking Methods, Fast Meals, No-Prep Vegetables)
- THE HEALTHY MEAL PREP COOKBOOK: Discover the Secrets to Wellness through Meal Prep: Prepare, Taste, and Enjoy a Healthy Life with Our Delicious, Healthy, and Quick & easy Meal Prep Recipes :1
Recipes You Can Prep Ahead of Time
Now let’s dive into some delicious recipes that you can prep ahead of time to make your meal planning even easier. These recipes are not only delicious but also packed with nutrients, making them ideal for a healthy and satisfying meal.
For easy meal prep, consider recipes like sheet pan dinners, one-pot meals, and slow cooker recipes. These recipes require minimal preparation and can be cooked in bulk, making mealtime a breeze. Try making a sheet pan dinner by roasting vegetables such as broccoli, cauliflower, and sweet potatoes with lean protein like chicken or salmon.
For healthy meal prep, opt for recipes that are rich in lean protein, complex carbohydrates, and healthy fats. These nutrients will help to keep you feeling full and satisfied for longer. Try a quinoa bowl with roasted vegetables, grilled chicken, and a tahini dressing or a stir-fry with shrimp, brown rice, and colorful vegetables in a lightly sweetened sauce.
Whether you prefer easy or healthy recipes, the beauty of meal planning is that you can tailor it to suit your individual preferences and needs. Experiment with different ingredients and combinations to find what works best for you.
In conclusion, meal planning is a crucial step in ensuring that you and your family are eating healthy, balanced meals. By prepping meals ahead of time, you can save time, money, and reduce stress. Incorporating vegetables into each meal adds valuable vitamins and minerals to your diet. Lastly, experiment with different recipes and find a method that suits your lifestyle and taste buds.