In today’s fast-paced world, finding time to cook a healthy dinner can be challenging. Meal prepping is a fantastic solution, allowing you to prepare nutritious meals in advance, saving you time during busy weeknights. Here are three diverse examples of healthy dinner meal prep recipes that are not only delicious but also easy to prepare!
This hearty bowl is perfect for a quick, filling dinner. It’s packed with protein and fiber, making it a great choice for any busy weeknight.
Cook 1 cup of quinoa according to package instructions. While it’s cooking, drain and rinse a can of black beans. In a large bowl, combine the cooked quinoa, black beans, 1 cup of diced bell peppers, 1 cup of corn (canned or frozen), and a handful of chopped cilantro. For flavor, squeeze in the juice of one lime and sprinkle with salt and pepper to taste.
Divide the mixture into meal prep containers, and top each with sliced avocado (add this just before eating to keep it fresh). Store in the fridge for up to five days. To serve, you can eat it cold or warm it up in the microwave for a quick dinner.
Notes: You can easily customize this bowl with other veggies like diced tomatoes or shredded carrots. For added protein, toss in some grilled chicken or tofu.
This dish is a breeze to prepare and offers a deliciously light dinner option. Salmon is rich in omega-3 fatty acids, and asparagus provides essential vitamins and minerals.
Preheat your oven to 400°F (200°C). On a baking sheet lined with parchment paper, place two salmon fillets and a bunch of trimmed asparagus. Drizzle with olive oil, and season with salt, pepper, minced garlic, and the juice of one lemon. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Once cooked, allow it to cool slightly and then divide the salmon and asparagus into meal prep containers. Serve with a side of brown rice or quinoa for a complete meal. This dish keeps well in the fridge for up to four days.
Notes: You can substitute salmon with other fish like tilapia or use chicken breasts. Add some cherry tomatoes or bell pepper slices for extra veggies.
A stir-fry is a fantastic way to use up any leftover vegetables you have, making it a flexible and healthy meal prep option.
Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add 1 block of cubed tofu (pressed to remove excess moisture) and cook until golden brown on all sides. Remove the tofu and set aside. In the same skillet, add a mix of your favorite vegetables (think bell peppers, broccoli, snap peas, and carrots) and stir-fry for about 5-7 minutes.
Add the tofu back into the skillet, along with 2 tablespoons of soy sauce and 1 tablespoon of ginger. Stir everything together until heated through. Divide the stir-fry into containers, and serve with cooked brown rice or whole grain noodles. This meal will last in the fridge for up to five days.
Notes: Feel free to switch up the veggies based on what you have. You can also use shrimp or chicken instead of tofu for a different protein option.