Once autumn hits full swing, many people may not have the time or energy to cook elaborate meals every day. Takeaway Often this comes at the expense of nutrition.
That’s why Meal preparation is a favorite of health experts around the world. Preparing nutritious foods in bulk can help you make less hassle with meal prep for the rest of the week. Whether you’re looking for a quick breakfast to eat, a healthy lunch to take to work, or a quick dinner to eat when you get home, there are plenty of meal prep recipes to fit your lifestyle and health goals.
We consulted nutritionists, dieticians, and fitness experts to share their favorite meal prep recipes. Here are nine recipes that are easy, satisfying, and packed with all the nutrients you need to get through the day.
Soup is one of the easiest recipes to portion out, meaning you can make multiple meals from one pot. “With fall on the way, many of us are feeling fatigued from the cooler weather,” says Angel Luk. Registered Dietitian “Making a big pot of soup and freezing it not only gives you a comforting homemade meal you can heat up and eat, but also helps you save money for the upcoming holidays,” says nutritionist.
If your nutrition goal is to get all your nutrients in one meal, you can’t go wrong with a bowl: “They’re perfect for a balanced lunch of lean protein and veggies,” says certified personal trainer and CEO Chris Pruitt. WorkoutHealthy.com“These meals are easy to prepare and perfect for anyone focused on fitness and fueling.”
Planning a week’s worth of meals doesn’t have to be a massive project, so Tejal Parekh, R.D., C.D.N., suggests: Mesothelioma Centerloves using just one skillet. “Sheet pan recipes are great because you can cook everything in the oven, and using one pan also makes cleanup a breeze,” she says. Parek loves getting her vitamin A and antioxidants from zucchini and squash. “To make meal prep easier, you can also roast an extra vegetable to use the next day.”
Overnight oats are a favorite of many nutrition experts, and it’s easy to see why: “Oats and chia seeds are a great source of fiber, which will keep you full for longer. If you want to add even more protein, top them with peanut butter or mix some protein powder into the base recipe,” says Parekh. Nicole IbarraThe registered dietitian and nutrition consultant loves that they can be made in under five minutes: “I eat overnight oats cold, or I reheat them in the microwave in the morning,” she says.
“When you want a ‘set it and forget it’ type of dinner, this easy dinner recipe is sure to please,” Luke says. “In about 15 minutes, you’ll have a hot meal made with heart-healthy ingredients. Plus, you can air fry multiple filets at the same time to have extra for later meals.”
Registered dietitian Megan Pendleton She loves to prep breakfast so she can eat it when she’s on the go in the morning. “I choose breakfasts that are high in protein and fiber to keep me full until lunch,” she says. “I make quick breakfasts that can be cooked in the microwave and use tortillas, which are high in fiber.”
Sure, you could go to Starbucks every morning for breakfast, but making egg bites at home is easier, cheaper, and more customizable. “This recipe uses eggs and cottage cheese, so you can have them anytime for a high-protein breakfast or snack,” says Parekh. “They can be stored in the fridge for up to three days, so a tray of 12 egg bites is perfect for meal prep.”
“Bean salad is a convenient, nutritious way to get your vegetables, fiber and protein in.” Avery ZenkerRegistered Dietitian Everflex Fitness“Add it to a bowl or wrap, eat it as a side, or just enjoy it on its own.” Our Mediterranean Chickpea Salad is especially versatile for many different types of meals.
Lindsay MaloneAdjunct Professor of Nutrition Case Western Reserve University Malone, a medical professor, loves the flexibility of making bowls for meal prep; one of her favorites is her peanut chicken protein bowl. Depending on your nutritional goals, Malone recommends a variety of substitutions, like swapping out avocado for sliced cucumber, sunflower seed butter to accommodate nut allergies, or using cauliflower rice as a low-carb alternative. “You can make these bowls and assemble them completely ahead of time, or prep the ingredients in bulk and store them separately,” she says.
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