5 Healthy meal prep recipes

Meal prep is a great way to prepare healthy and tasty meals that you can enjoy throughout the week. Whether you are looking for a vegetarian option, a low-carb meal or just something quick and easy, we have something for everyone. Here are 5 meal preparation recipes that are sure to impress your family and friends.

The recipes we will discuss:

1. Quinoa and black bean burrito bowls – this recipe combines cooked quinoa with black beans, vegetables and avocado for a nutritious and tasty meal.
2. Chicken and vegetables stir-fry – a quick and easy meal that combines chicken breast with mixed vegetables and a spicy sauce.
3. Roasted vegetable pasta – a vegetarian recipe that combines roasted vegetables, such as zucchini and bell bell pepper, with pasta and a garlic-parmesan sauce.
4. Sweet potato and lentil curry – a vegan recipe that combines sweet potato and lentils with coconut milk and Indian spices for a tasty curry.
5. Low-carbohydrate lasagna – a lasagna recipe that uses zucchini slices instead of pasta and includes a minced-tomato sauce with cheese.

Quinoa and black bean burrito bowls

Ingredients:

• 1 cup of quinoa
• 2 cups of water
• 1 teaspoon of salt
• 1 cup cooked black beans
• 1/2 cup finely chopped onion
• 1/2 cup finely chopped bell bell pepper
• 1/2 cup finely chopped zucchini
• 1 clove of garlic, pressed
• 1/4 teaspoon cayenne pepper
• 1/4 cup finely chopped cilantro
• 1 avocado, diced
• 1/4 cup finely chopped red onion
• 1 lime, squeezed
• Salt and pepper to taste

Preparation:

1. Cook quinoa according to package directions with 2 cups water and 1 teaspoon salt. Allow to cool.
2. Heat a skillet over medium-high heat. Add the onion, bell bell pepper, zucchini, garlic and cayenne pepper and cook for about 5 minutes until the vegetables are soft.
3. Add the black beans and cook for another minute.
4. Mix the cooked quinoa with the vegetables and black beans in a large bowl.
5. Add the cilantro, avocado, red onion, lime juice, salt and pepper and mix well.
6. Divide the quinoa mixture among 4 bowls and serve.

Notes:

• These burrito bowls can be stored in the refrigerator for multiple meals.
• You can also add other vegetables, such as corn or mushrooms, to these burrito bowls for added flavor and nutritional value.
• You can also add other toppings, such as shredded cheese or salsa, to these burrito bowls for extra flavor.

Chicken and vegetables stir-fry

Ingredients:

• 1 pound chicken breast, diced
• 1/4 cup soy sauce
• 2 tablespoons of rice wine
• 1 tablespoon of sesame oil
• 1 teaspoon sugar
• 1/4 teaspoon black pepper
• 2 tablespoons of oil (e.g., peanut oil)
• 1/2 cup finely chopped onion
• 2 cloves of garlic, pressed
• 1/2 cup finely chopped bell bell pepper
• 1/2 cup finely chopped zucchini
• 1/2 cup finely chopped broccoli
• 1/4 cup finely chopped cilantro

Preparation:

1. Mix the soy sauce, rice wine, sesame oil, sugar and black pepper in a bowl. Add the chicken and mix well. Let it soak for about 15 minutes.
2. Heat a wok or large skillet over high heat. Add the oil and wait until it is hot.
3. Add the onion, garlic, bell bell pepper, zucchini and broccoli and cook for about 5 minutes until the vegetables are soft.
4. Add the chicken and cook for about 5 minutes until cooked.
5. Mix in the cilantro and cook for another minute.
6. Serve immediately.

Notes:

• You can add or substitute other vegetables, depending on your preference
• You can also add other herbs or spices to the marinade for extra flavor.
• This stir-fry can be served with rice, noodles or quinoa.

Roasted vegetable pasta

Ingredients:

• 1 pound of pasta (for example, penne or fusilli)
• 1/4 cup olive oil
• 2 cloves of garlic, pressed
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup finely chopped zucchini
• 1/2 cup finely chopped bell bell pepper
• 1/2 cup finely chopped eggplant
• 1/2 cup finely chopped tomato
• 1/2 cup grated parmesan cheese
• 1/4 cup finely chopped basil

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit.
2. Cook pasta according to package directions. Drain and rinse with cold water.
3. In a large bowl, mix the olive oil, garlic, salt and black pepper. Add the zucchini, bell bell pepper, eggplant and tomato and mix well.
4. Place the vegetables on a baking sheet and roast in the oven for about 20 minutes, or until the vegetables are soft and golden brown.
5. Mix the roasted vegetables with the cooked pasta and parmesan cheese.
6. Sprinkle the basil on top and serve immediately.

Notes:

• You can add or substitute other vegetables, depending on your preference.
• You can also add other herbs or spices for extra flavor.
• You can also use other types of cheese, such as mozzarella or cheddar.

Sweet potato and lentil curry

Ingredients:

• 1 pound sweet potatoes, diced
• 1 cup cooked lentils
• 1 cup of vegetable broth
• 1 cup coconut milk
• 1 tablespoon turmeric
• 1 tablespoon garam masala
• 1 tablespoon of ground coriander
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 2 tablespoons of oil (e.g., peanut oil)
• 1/2 cup finely chopped onion
• 2 cloves of garlic, pressed
• 1/2 cup finely chopped tomato
• 1/4 cup finely chopped cilantro

Preparation:

1. Preheat the oven to 425 degrees Fahrenheit.
2. Place the sweet potatoes on a baking sheet and roast in the oven for about 20 minutes, or until the potatoes are soft and golden brown.
3. Heat a large pan over medium-high heat. Add the oil and wait until it is hot.
4. Add the onion, garlic, tomato, turmeric, garam masala, ground coriander, cayenne pepper and salt and cook for about 5 minutes until the onion is soft.
5. Add the vegetable broth, coconut milk, sweet potatoes and lentils and bring to a boil. Simmer for about 10 minutes.
6. Mix in the cilantro and serve immediately.

Notes:

• You can add or substitute other vegetables, depending on your preference.
• You can also add other herbs or spices for extra flavor.
• This curry can be served with rice or quinoa.

Low-carbohydrate lasagna

Ingredients:

• 1 pound of minced meat (beef or chicken)
• 1/2 cup finely chopped onion
• 2 cloves of garlic, pressed
• 1 can of peeled tomato (14.5 ounces)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon oregano
• 1/2 teaspoon basil
• 1/2 cup grated mozzarella cheese
• 1/4 cup grated parmesan cheese
• 3 zucchini, thinly sliced

Preparation:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Heat a large pan over medium-high heat. Add the minced meat and cook for about 5 minutes or until cooked through. Add the onion, garlic and cook for a few more minutes until the onion is soft.
3. Add the peeled tomato, salt, pepper, oregano and basil and simmer for 15 minutes.
4. In a bowl, mix the mozzarella cheese and parmesan cheese.
5. Place a layer of zucchini slices in the bottom of a baking dish. Add a layer of meat sauce and spread a third of the cheese on top. Repeat this layer thickness 2 times.
6. Cover with aluminum foil and bake for about 25 minutes. Remove the foil and bake for about 15 more minutes until the cheese is golden brown.
7. Let it cool for 10 minutes before serving.

Notes:

• You can substitute zucchini slices with other vegetables such as cauliflower, cabbage or Eggplant.
• You can also add other herbs or spices for extra flavor.
• You can also use other types of cheese, such as cheddar or gorgonzola.

Enjoy your meals!