The time you spend preparing meals can make it easy for you to have a well-balanced meal, even if you come home late, are too tired to cook, or life throws you another curve ball – scenarios where you might otherwise tend to order takeaway.
In fact, in one large study, meal prep was tied to more meal variety, a more nutritious diet, and healthier body weight. But prep can be a chore, and you might not want to spend a few hours on a Sunday preparing your weekly meals. That’s why we’ve streamlined your prep with ten nutritionist-approved foods to create 15 easy, healthy meals that you can enjoy all week long.
This strategy saves you time in several ways. First, fill your shopping cart with less groceries so you spend less time shopping. Second, because you are reusing the same ingredients throughout the week, you can reuse your ten foods in creative ways without spending time preparing everything at once. Finally, we’ve used numerous shortcut ingredients to further simplify meal preparation, such as: B. Frozen vegetables, canned chickpeas, and store-bought fried chicken. Since no one wants to eat the same ten foods over and over again, you can use this strategy as you choose ten new foods next week. Or just add a few swaps to the original list.
Nutritionist Approved Grocery List
Before you go to the store, look at the meals, estimate how many eaters you have, and determine the amount of each item you will need.
- Frozen broccoli
- Frozen spinach
- Cherry tomatoes
- Romaine lettuce
- Pasta with red lentils
- grilled chicken
- Canned chickpeas
- sweet potato
15 healthy food ideas
Here are 15 informal food ideas to try. Since there are no exact measurements, experiment with the amounts and spices and taste gradually. We’ll assume you have some basic ingredients like extra virgin olive oil, condiments, and condiments at home, but otherwise, each of the following healthy meals will be prepared with the ten foods listed above. While each dish comes together quickly, you can save even more time by making extra red lentil noodle or roasted broccoli or whatever you plan to reuse over the next few days.
- Mediterranean pasta salad. Fry or sauté the frozen broccoli in extra virgin olive oil and cook the pasta with red lentils according to the instructions. Mix the cooked broccoli and pasta with the cherry tomatoes, extra virgin olive oil, red wine vinegar and a pinch of Italian spice mixture. Mix well and serve.
- Dinner with fried chicken. Bake your sweet potatoes and after they cool, discard the skin. Add a little salt and pepper and mash the sweet potatoes with a fork. Then serve with the fried chicken and sauteed frozen spinach.
- Vegetable omelette and sweet potato fries. Make an omelette with eggs, frozen spinach, and frozen broccoli. If you want to make this easier, make a scrambled egg out of egg and vegetables instead. Serve your meal with sweet potato fries. For the fries, cut the sweet potato into strips, mix with the extra virgin olive oil, salt and pepper and bake until crispy.
- Sweet potato noodles with roasted chickpeas. Rinse and drain the chickpeas and toss them in extra virgin olive oil. Season with a little smoked paprika and salt and roast until crispy. Use a spiral cutter to make noodles out of the sweet potato. (Alternatively, dice the sweet potatoes and roast them.) If you are making pasta, fry the sweet potato pasta in extra virgin olive oil until tender. Remove from pan after cooking. Add frozen spinach to the pan and stir warm. Then add the sweet potato noodles and mix. Serve the pasta mixture with the roasted chickpeas on top. Season the dish with a dash of tahini.
- Salad with roast chicken and creamy dressing. Prepare a salad from the romaine lettuce and cherry tomatoes and top with chopped chicken from the rotisserie. Prepare a creamy dressing with tahini, Dijon mustard and a little warm water to dilute the dressing.
- Turmeric and Chickpea Salad. Rinse and drain the chickpeas, then mash them with a fork. Mix the mashed chickpeas with mayonnaise and a pinch of turmeric. Pour the mixture over a salad of romaine lettuce and cherry tomatoes.
- Garlic noodles with broccoli. Fry the frozen broccoli in extra virgin olive oil. In the meantime, cook your red lentil pasta according to the instructions on the packet and fry some chopped garlic in extra virgin olive oil while cooking. Combine your cooked pasta with the roasted broccoli and drizzle with the garlic oil. Season to taste with salt and pepper.
- Warm autumn bowl. Fry the frozen broccoli, diced sweet potatoes, and drained and rinsed chickpeas on a baking sheet, keeping each ingredient separate. Roast until the vegetables are tender and browned and the chickpeas are crispy. To serve, distribute the ingredients in bowls. Season with salt and pepper and drizzle with tahini. Add shredded roast chicken to taste.
- Pasta with popped tomatoes and spinach. Cook the pasta with red lentils according to the instructions. In the meantime, fry the cherry tomatoes in extra virgin olive oil with a little chopped garlic, salt and pepper. Heat the frozen spinach in the microwave or on the stove and squeeze out any excess liquid. When everything is ready, combine and serve.
- Spinach and sweet potato frittata. Cut the potato into small cubes and fry in an ovenproof pan with extra virgin olive oil. When the potatoes are almost brown, add the spinach. Then pour whisked eggs into the pan and stir the mixture. Bake until the eggs have set. Serve with a salad of romaine lettuce and cherry tomatoes in extra virgin olive oil and vinegar.
- Creamy cold pasta chicken salad. Cook the red lentil noodles according to the instructions and then rinse in cold water. In the meantime, thin the dressing with the tahini, maple syrup, soy sauce (or gluten-free tamari) and pasta water. Mix the pasta with the sauce and mix with the shredded rotisserie chicken. Pour the pasta and chicken mixture over the chopped romaine lettuce.
- Simple greek salad. Chop the romaine lettuce and cherry tomatoes and combine with the chopped grilled chicken and the drained and rinsed chickpeas. Then season with extra virgin olive oil, red wine vinegar and Greek or Italian spices.
- Grilled chicken stuffed sweet potatoes. Bake the sweet potatoes. When the sweet potatoes are almost ready, sauté the frozen spinach in a little extra virgin olive oil and chopped garlic. Mince the rotisserie chicken and add some low-sugar barbecue sauce that you have at home. To assemble, slice the baked sweet potato, then add a scoop of spinach and grilled chicken.
- Cobb style salad. Rinse and drain the chickpeas and toss them in extra virgin olive oil. Season with salt and pepper and roast until crispy. When the chickpeas are roasting, make hard-boiled eggs. Chop romaine lettuce and cherry tomatoes and combine with shredded chicken, crispy chickpeas and hard-boiled eggs. Prepare a creamy dressing with tahini, Dijon mustard and a little warm water to dilute the dressing.
- Creamy tomato noodles. Cook the pasta with red lentils according to the instructions. In the meantime, fry the cherry tomatoes in extra virgin olive oil with a little chopped garlic, salt and pepper. Add the tomato mixture to the cooked pasta and brush with tahini diluted with warm pasta water. Serve with toasted frozen broccoli.
Use the same strategy next week as you pick ten new foods, or just swap out the original list. Some suggestions: mix up the vegetables, choose black beans instead of chickpeas, or replace Romaine with another leafy green.