9 Healthy Meal Prep Ideas

How about instead of having to cook several different healthy meals for your carbs and protein we just one recipe that covers an entire meal 😋

Below we have 9 meal prep ideas that will save you time without sacrificing taste. Now I’ll tell you ahead of time that this may be a bit breakfast oriented BUT hey, you can always eat breakfast at every meal 🙂

Breakfast Pizza

Ingredients

• cooking spray
• 1 large whole grain wrap
• 1/2 cup liquid egg whites
• garlic powder, to taste
• S&P, to taste
• 1/4 Cup fine shredded mozzarella
• 1 Cup fresh spinach leaves
• red pepper flakes

Macros

• Total recipe, 1 pizza 20g protein 20g carbs 6g fats

Instructions

• Preheat oven to 375
• Spray a baking sheet or pizza pan lightly with cooking spray.
• Bake tortilla on a sheet or pan 5 minutes, flip then bake 5 more minutes – until the tortilla crisps up.
• Meanwhile, pan-scramble egg whites with garlic powder, sea salt and pepper (or your favorite spices)
• After the tortilla is crisped, remove it from the oven.
• Sprinkle cheese over crust.
• Top with spinach leaves then scrambled egg whites.
• Bake about 5 minutes until heated through.
• Sprinkle with red pepper flakes.

Stuffed Peppers

Ingredients

• 10 oz lean ground beef
• S&P, other seasonings as you like
• 1 Tbsp EVOO
• 4 Green peppers – as big as you can find!
• 3 Cups cooked brown rice
• 1 Cup mild chunky veggies-only salsa
• 1/2 Cup shredded 2% cheese

Macros

• Total recipe 74g protein, 144g of carbs, 25g of fat
• Per pepper 19g of protein, 36g of carbs, 6g of fat

Instructions

• 350 oven
• Season beef and cook until done; drain. Mix in the Tbsp of EVOO.
• Cut the tops off of each pepper; scoop out and discard the insides, but save the tops.
• Drop the green peppers into boiling water for 2 minutes, then plunge into ice water (stops the cooking process).
• You can skip this step if you want to – you’ll just have crunchier peppers after cooking.
• Slice a tiny bit off bottoms of peppers as needed (but don’t make a hole!) so that they will stand up in the baking dish.
• Add about 1/2 inch of water to a glass baking dish.
• For each pepper, mix together 3/4 Cup of cooked brown rice, 1/4 of the ground beef and 4 Tbsp salsa.
• Place peppers in the dish and fill with filling – stopping to pack down at the halfway point and once it looks full. Top with pepper top.
• Cover pan with foil and bake for 30 to 40 minutes.
• For the last 5 minutes, remove foil and pepper top and mound 1/8 Cup cheese on top.

Protein Waffles

Everybody at some point has had breakfast for lunch or dinner 😛

Ingredients

• 1 scoop vanilla protein powder
• 1/4 Cup coconut flour
• 1/4 Cup quick oats
• 1/2 tsp baking powder
• generous dash of cinnamon
• 6 Tbsp liquid egg whites
• 3 oz pure pumpkin puree
• 3 Tbsp brown sugar cinnamon SF syrup
• 1 oz toasted vanilla pecans*, chopped (optional)

Macros

• Total recipe 39g protein 24g carbs 24g fat
• 2 equal portions 20g protein 12g carbs 12g fat

Instructions

• Combine first 5 (dry) ingredients.
• Combine next 3 (wet) ingredients in a separate bowl, or a glass measuring cup.
• Add dry ingredients to wet ingredients and stir to combine.
• Fold in the toasted chopped nuts.
• Heat waffle iron and spray very well with coconut oil spray.
• Spoon mixture (will be thick) onto waffle iron, and spread with spatula.
• Close waffle iron and cook until done.

Quinoa Protein Bowl

Ingredients

• 1/3 Cup uncooked quinoa*
• A handful of raw spinach
• low sodium chicken broth
• 6 hard boiled egg whites
• 1/2 avocado
• your favorite chopped herbs
• S&P

Macros

• Total recipe 18g protein, 38g carbs, 15g fats

Instructions

• Place spinach in a bowl.
• Top with quinoa, sliced egg whites, and sliced avocado.
• Sprinkle with S&P and your favorite chopped fresh herbs (mint, basil, cilantro, etc..)

*Soak quinoa overnight, then drain, rinse and cook as per box directions in chicken broth, not water.

Sweet Potato Pancakes

Ingredients

• 6oz sweet potato
• 1⁄2 cup oatmeal
• 4 egg whites
• 1 egg (with yolk)
• 1⁄2 tsp vanilla extract
• 1⁄2 tsp cinnamon
• 1⁄4 cup fat-free plain yogurt

Macros

• Total recipe (6 pancakes) 35g protein, 74g carbs, 8g fats

Instructions

• Pierce the sweet potato a few times with a fork. Wrap in a paper towel and cook in the microwave for 5 minutes at full power, or until tender. Cool slightly, and remove the skin with a small knife.
• Meanwhile, process the oats in a blender or food processor until powdery. Transfer the oats to a large bowl. Break the sweet potato into chunks, and place in the food processor.
• Blend until smooth. Transfer to the bowl with the oats, and stir in the egg, egg whites, vanilla, cinnamon, and yogurt.
• After mixing together all the ingredients in a blender, spray some Pam (or other cooking sprays), drop by spoonful onto the pan, flipping when bubbles start to form.

Chicken Masala

Ingredients

• 4 chicken breasts (boneless, 6oz each)
• 3 cups low-sodium chicken broth
• 8 sliced mushrooms
• 2 minced shallots
• 1⁄2 tsp red pepper flakes
• 1⁄2 tsp garlic
• 1 tsp rosemary
• 4 tsp fat-free yogurt
• Salt and pepper

Macros

• Total recipe 35g protein, 74g carbs, 8g fats
• Single Serving 43g protein, 17g carbs, 7g fats

Instructions

• Sprinkle red pepper flakes, salt, and pepper over chicken and set aside
• Bring chicken broth to a low boil in a saucepan over medium heat. Add mushrooms, garlic and shallots, then simmer for about 15 minutes until sauce reduces
• Grill chicken for about 5-6 minutes each side or until cooked.
• Return sauce to stove and whisk in the yogurt
• Serve by topping chicken with sauce and rosemary

Chicken Fajitas

Ingredients

• 4 chicken breast (6oz each)
• 1 lettuce, finely chopped
• 1 onion, cut in wedges
• 1 green pepper, cut in wedges
• 1 red pepper, cut in wedges
• 4 tbsp fat-free sour cream
• 4 tbsp salsa
• 1 tbsp olive oil
• 4 large whole wheat tortillas
• Salt and pepper

Macros

• Total recipe 35g protein, 74g carbs, 8g fats
• Single Serving 47g protein, 39g carbs, 4g fats

Directions

• Slice chicken into thin strips and sauté in a non-stick pan until cooked
• In a pan with olive oil, over medium heat, cook onion and peppers, season with salt
• and pepper, and sauté for about 3 minutes.
• Spread 1 tbsp of fat-free sour cream and 1 tbsp of salsa on each tortilla
• Distribute equally the lettuce, peppers and onion wedges in the tortillas
• Add 6oz of chicken per tortilla, wrap and enjoy

High Protein Chili

Ingredients

• 1.5 lbs ground buffalo (Bison) or extra Lean ground beef
• 1 diced onion
• 1 diced green pepper
• 3 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp Turmeric
• 1 tsp oregano
• 2 cans (15oz/can) black beans
• 2 cans (15oz/can) diced tomatoes (with juice)
• 1 can (14oz) low sodium Beef broth
• 1⁄4 tsp salt/1 tsp pepper

Macros

• Total recipe 9 Servings: 270g protein, 234g carbs, 36g fats
• Single Serving 30g protein, 26g carbs, 4g fats

Directions

• In a pan, cook the Buffalo, green pepper, onion, garlic for 5-6 minutes, until it is almost cooked
• Transfer everything in a big casserole. Add chili powder, turmeric, oregano, beans, tomatoes, broth, salt and pepper
• Make it boil
• Reduce intensity and stir for 20 minutes until it reaches wanted thickness for 2 additional minutes.

Mango Chicken With Coconut Cauliflower Rice

I know that we tend to offer a lot of simple(er) ideas for healthy eating but this one is WELL worth some of the extra steps and is not near as long to cook as you would think. I found this recipe from bodybuilding.com (which they have a ton of great recipes).

Sauce Ingredients

• Coconut oil, 2.5 tsp
• Fresh ginger, minced, 1.5 tsp
• Garlic, minced, 1 tsp
• Habanero pepper, minced (optional), 1/2 tsp
• 100% orange mango juice, 3/4 cup
• Coconut flour, 1 tsp

Chicken Ingredients

• Coconut flour, 3 tbsp
• Chicken breast, 8 oz
• Coconut oil, 2 tbsp
• Salt, to taste
• Pepper, to taste

Cauliflower Rice Ingredients

• Cauliflower, 3 cups
• Coconut oil, 2 tsp
• Unsweetened coconut flakes, 2 tbsp

Garnish Ingredients

• Large mango, cubed, 1/2
• Cilantro to taste, roughly chopped
• Green onion to taste, roughly chopped
• Sesame seeds, 1 tsp

Macros

• Total recipe (2 servings) 72g protein, 86g carbs, 62g fats
• Single Serving 36g protein, 43g carbs, 31g fats

Sauce Instructions

• Heat 1-1/2 teaspoons of coconut oil in a large skillet over medium heat.
• Add the ginger, garlic, and habanero pepper (again optional), and cook until fragrant, about 1 minute.
• Raise the temperature to high heat, and bring to a boil. While liquid is boiling, place the tapioca flour in a small bowl.
• Once the liquid comes to a boil, add 2 teaspoons of it to the bowl with the tapioca flour and whisk until smooth. While stirring constantly, pour the tapioca mixture into the sauce and boil for 2 minutes.
• After the sauce has boiled, reduce the heat to medium-low and simmer, stirring frequently, until the sauce reduces by about 1/4 and becomes shiny about 6-7 minutes.
• Transfer sauce to a large bowl to let it cool and thicken while you make the chicken.

Chicken Instructions

• Place the tapioca flour in a large Ziploc bag.
• Cut the chicken into cubes, season it with salt and pepper and add it to the bag, shaking until evenly coated in the flour.
• In a medium pan, heat 1 tablespoon of the coconut oil over medium-high heat.
• Place half of the chicken into the pan, being careful not to crowd it, and cook until golden and browned about 2-3 minutes. Flip and repeat.
• Transfer the chicken to a paper-towel-lined plate, and blot off any excess oil.
• Repeat with the remaining chicken. If the chicken starts cooking too quickly, turn the heat down slightly.

Cauliflower Rice Instructions

• While the chicken cooks, place the cauliflower in a large food processor and process until broken down and rice-like.
• Heat the 2 teaspoons of coconut oil in a large pan over medium-high heat and add the cauliflower and coconut flakes.
• Cook until lightly golden, about 2-3 minutes.
• Cover, reduce the heat to medium and cook until the cauliflower is tender about 2-4 minutes.
• Transfer the chicken and mango cubes into the bowl with the sauce and toss until evenly coated.

In Health and Awesomeness,

Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.

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