Recipes for Meal-Prepping
When you observe someone doing something inspiring, it can motivate you to do something similar. When other people experience you living a healthy lifestyle, it may motivate them to make little adjustments of their own. It may take some getting used to, but meal planning is a step in the right direction toward a healthier you. And, it's possible that it'll turn into a new favorite habit. Meal planning ensures that you always have a little meal waiting patiently for you on your lunch break or when you return home, rather than wasting time trying to figure out what to prepare or whether you should order takeout. Hence, UBF is thrilled to share some recipes for meal prepping which will save your time and be super efficient.
1.) Chickpea (Buddha) Bowl Recipe
Ingredients
- ¾ cup uncooked quinoa
- 2 large carrots (peeled & chopped)
- 1 red onion (chopped into 1 inch pieces)
- 2 cups brussels sprouts ( outer leaves removed and cut in half)
- 2 tablespoons olive oil
- salt & pepper
- 19 oz can of chickpeas (drained; 15 or 19 oz can)
- 2 tablespoons tahini
- 2 tablespoons water
- 2 teaspoons maple syrup
- 2 teaspoons lemon juice
- salt
Quinoa should be cooked according to the package guidelines. Allow to cool before dividing into four 2-cup storage containers.Preheat the oven to 425 degrees Fahrenheit. Set aside a baking sheet lined with parchment paper. Season carrots, onion, and brussels sprouts with salt and pepper and toss in olive oil. Spread out on the baking sheet and bake for 15-20 minutes, or until the vegetables are tender, stirring halfway through. While the vegetables are baking, combine all of the ingredients for the tahini dressing in a shaker. Portion out the chickpeas, veggies, and tahini sauce among the four meal prep containers. It’s good upto four days.
2.) Honey Sesame Chicken Bowl
Ingredients:
- ¾ cup rice (uncooked; or roughly 2 cups cooked)
- 2 tablespoons olive oil
- Honey Sesame Sauce
- 3 cups broccoli (chopped into small pieces)
- 3 cups snap peas
- 2 large chicken breasts
- Salt & pepper
- Sesame seeds
Cook the rice as directed on the packet. Divide the mixture into four storage containers. In a large pan, heat 1 tablespoon olive oil. Broccoli and snap peas should be added at this point. Cook till bright green and soft, about 5-7 minutes. Toss in with the rice in the storage bins. 1 tablespoon olive oil is left in the pan. In the same pan, add the chicken. Season with salt and pepper, as well as red pepper flakes if desired (if desired). Cook for 7-10 minutes, or until thoroughly done. Stir in the sauce and cook for 2 minutes, or until it has thickened. Drizzle the sauce over the chicken in the lunch containers. If desired, sprinkle with sesame seeds. Refrigerate for up to four days. To serve, reheat the dish.
3.) Homemade Instant Healthy Noodles
Ingredients:
- 2 teaspoons chicken stock concentrate
- 1 teaspoon sesame oil
- 2 teaspoons soy sauce
- ½ teaspoon ginger finely grated
- 1 cup whole wheat spaghetti cooked al dente and cooled (2 oz of dry pasta)
- ½ cup frozen vegetables
- ¼ cup shredded chicken
- sesame seeds
In a portable stoneware mug with cover, combine the ingredients in the order stated above. Fill the mug with boiling water up to an inch below the top when ready to drink. Replace the lid and soak for another 2-3 minutes. To ensure that all of the stock concentrate has dissolved, stir for a few minutes.
4.) Hearty Lentil Soup
Ingredients:
- 3 tablespoons olive oil
- 1 onion (diced)
- 4 cloves garlic (minced)
- 2 tablespoons tomato paste
- 2 carrots (finely chopped)
- 2 ribs celery (finely chopped)
- 5 cups stock
- 1 cups brown lentils (dry; uncooked)
- 6 sprigs fresh thyme (or 1 teaspoon dried thyme leaves)
- 2 sprigs fresh rosemary
- 1 bay leaf
- 1 teaspoon salt
- juice of 1 small lemon
In a medium pot, heat the oil over medium heat. Cook, stirring constantly, until the onion is transparent, about 7 minutes. Cook for one minute after adding the garlic. Saute for 2-3 minutes after adding the tomato paste and stirring to coat the onions and garlic. Carrots, celery, stock, lentils, thyme, rosemary, bay leaf, and salt are added to the pot. Cover, decrease heat to low, and cook for 35-40 minutes, or until lentils are softened to your preference. Remove the bay leaves and herbs before pureeing. Add the lemon juice and mix well. It stays good in container in fridge for upto 4 days and in freezer upto 6 months.
5.) Beans and spinach Quesadillas
Ingredients:
- 19 oz can of white beans see note 1; drained and rinsed
- 3 oz spinach chopped; see note 2
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ⅛ teaspoon salt
- ¾ cup feta cheese crumbled
- 1 ¼ cups shredded mozzarella
- 5 tortillas 12 inch/large
Mash the white beans with a fork or a potato masher in a large mixing dish. Combine the spinach, cumin, coriander, and salt in a mixing bowl. Fold in the feta cheese after stirring/mashing until the spinach has somewhat wilted. Preheat a large skillet over medium-high heat. Spray the pan with oil before assembling the quesadillas. Spoon out 12 cup of the white bean/spinach filling, then top with 14 cup of the cheese. Fold the tortilla in half and firmly push down. Cook for 3 minutes each side on each side, or until golden and crispy.
6.) Pesto Chicken Pita
Ingredients:
- 1 lb boneless skinless chicken breasts
- ½ red onion
- 2 bell peppers
- 1 zucchini
- 2 tablespoons olive oil
- salt & pepper
- ⅓ cup pesto
- 4 pita pockets
Preheat the oven to 425 degrees Fahrenheit. Toss the chicken and vegetables in olive oil and season with salt and pepper, then spread out on 1-2 sheet pans. Roast for 10 minutes, then flip everything and return to the oven for another 10 minutes. Cook the vegetables for another 5-10 minutes, or until the chicken is fully cooked and the vegetables are tender. In a large mixing bowl, combine the roasted chicken and veggies with the pesto and toss to combine. Enjoy by spooning into pita halves.
We hope these meal prep recipes help you for you future meal preps! Share your feedback and tag us @UrbanBodyFix when you use any of the recipes.