Meal prepping can be a game changer for families looking to stay on track with special diets like vegan or keto. By dedicating a little time each week to prepare meals in advance, you can save time, reduce stress, and ensure that everyone in the family has delicious, healthy options ready to go. Let’s dive into some practical examples of meal prep for special diets that can fit seamlessly into your week!
When it comes to meal prep for a vegan diet, Buddha bowls are a fantastic choice. They are versatile, easy to prepare in bulk, and can be customized according to your family’s preferences.
This meal prep example involves creating a variety of colorful Buddha bowls filled with grains, fresh vegetables, and proteins like chickpeas or tofu. Start by cooking a big batch of quinoa or brown rice, then roast a selection of veggies such as sweet potatoes, broccoli, and bell peppers.
Once everything is cooked, portion out the grains and veggies into meal prep containers. Add a source of protein, like spiced chickpeas or marinated tofu, and top with a dressing of your choice, like tahini or balsamic vinaigrette. You can store these in the fridge for up to five days.
Notes: Feel free to mix and match ingredients based on what’s in season or what your family enjoys. You could also add nuts or seeds for extra crunch and nutrients.
For families following a keto diet, a hearty chicken and veggie casserole is an excellent meal prep option. This dish is not only low in carbs but also packed with flavor and nutrition.
To prepare, start by cooking diced chicken breast in a skillet with olive oil, garlic, and your favorite herbs. Meanwhile, chop up low-carb veggies like zucchini, cauliflower, and spinach. Once the chicken is cooked through, combine it with the vegetables in a large casserole dish.
Add in some cream cheese or shredded cheese for creaminess, and season as desired. Bake the casserole in the oven until the veggies are tender and the cheese is bubbly. Once it cools, divide it into portions and store in airtight containers in the fridge. This meal can last for about four days.
Notes: You can easily adjust the recipe by swapping the chicken for ground turkey or adding other low-carb vegetables like mushrooms or bell peppers.
This example is perfect for families needing a gluten-free option that’s also high in protein and fiber. The quinoa and black bean salad can serve as a side dish or a main meal.
To make it, cook a large pot of quinoa as per package instructions. Once it’s ready and cooled, mix it in a big bowl with canned black beans (rinsed), chopped cherry tomatoes, diced cucumbers, and finely chopped red onion. Drizzle a simple dressing of olive oil, lime juice, salt, and pepper over the salad and toss everything together.
Portion the salad into meal prep containers. It’s a refreshing dish that can be enjoyed cold, making it perfect for lunch or dinner throughout the week.
Notes: You can add avocado or corn for extra flavor and creaminess. This salad is best consumed within four to five days for optimal freshness.