Meal prepping can be a fantastic way to save time, eat healthier, and reduce food waste. One-pot recipes are especially convenient because they minimize cleanup and can easily be made in large batches. Here are three diverse examples of one-pot healthy meal prep recipes that will keep your meals exciting and nutritious throughout the week.
This hearty chili is perfect for chilly nights or meal prepping for the week ahead. Full of protein and flavor, it can be made in just one pot!
Start by heating a tablespoon of olive oil in a large pot over medium heat. Add one chopped onion and sauté until translucent. Next, add two minced garlic cloves, one bell pepper (diced), and one carrot (diced) to the pot. Cook for about 5 minutes until the vegetables soften. Then, stir in one cup of rinsed quinoa, one can of black beans (drained), one can of diced tomatoes, and two cups of vegetable broth. Season with one tablespoon of chili powder, one teaspoon of cumin, and salt and pepper to taste. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes until the quinoa is cooked and the flavors meld.
Once done, serve it warm or let it cool before storing in airtight containers for the week. This chili is not only filling but also easy to customize with your favorite toppings like avocado, cilantro, or cheese.
Notes: You can add other vegetables like corn or zucchini for extra nutrients. For a spicier kick, include a chopped jalapeño!
This vibrant dish is a delightful way to incorporate whole grains and veggies into your diet. It’s perfect for lunch or dinner!
Begin by cooking 8 ounces of whole-grain pasta in a large pot according to the package instructions. Once cooked, drain it and set aside. In the same pot, heat two tablespoons of olive oil over medium heat. Add three cloves of minced garlic and sauté for about 30 seconds until fragrant. Toss in one can of rinsed chickpeas, one cup of cherry tomatoes (halved), and two cups of fresh spinach. Stir everything together and cook for about 5 minutes until the spinach wilts and the tomatoes start to soften. Finally, return the cooked pasta to the pot, add a squeeze of lemon juice, and season with salt, pepper, and dried oregano. Toss to combine.
Serve warm or divide into meal prep containers. This dish can be enjoyed cold as a pasta salad as well!
Notes: Feel free to add olives or feta cheese for a more authentic Mediterranean flavor. You can substitute spinach with kale or any leafy green you prefer.
A fragrant and creamy dish that transports you to a tropical paradise while providing a healthy meal option any day of the week!
In a large pot, heat one tablespoon of coconut oil over medium heat. Add one chopped onion and sauté until golden brown. Incorporate two cloves of minced garlic, one tablespoon of ginger, and cook for another minute. Then, add two cups of mixed vegetables (like bell peppers, carrots, and peas) and stir-fry for 5 minutes. Pour in one can of coconut milk, one tablespoon of curry powder, and one cup of vegetable broth. Stir in one cup of jasmine rice and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for about 15-20 minutes until the rice is tender and has absorbed the liquid.
This dish can be served as a standalone meal or paired with grilled chicken or shrimp for added protein.
Notes: You can customize the vegetables based on what you have on hand. Adding a tablespoon of soy sauce can enhance the flavor even more. For a spicy twist, add some red pepper flakes or a dash of hot sauce!