There are some easy and healthy meal prep ideas that will make your life uncomplicated and keep you powered throughout the week.

1. Vegetable Stir-Fry with Brown Rice

Vegetable Ingredients 

• ½cup uncooked brown rice
• 1 cup red cabbage, chopped
• ½ head of broccoli, chopped
• ½ red bell pepper, chopped
• ½ zucchini, chopped
• 2 tablespoon extra virgin olive oil
• 4 cloves of garlic, minced
• 1 handful fresh parsley, finely chopped
• ⅛ teaspoon cayenne powder
• 2 tablespoon tamari or soy sauce
• Sesame seeds for garnish, optional

Instructions

• Cook the brown rice according to package directions.
• Place some water in a wok or frying pan and bring it to a boil. Then add the veggies (they must be covered by the water) and cook for 1 to 2 minutes over high-heat. Drain the veggies and set aside.
• Heat the oil in the wok and add the garlic, cayenne powder and parsley. Cook over high-heat for about 1 minute, stirring occasionally.
• Add the vegetables, rice and tamari. Cook for about 1 to 2 minutes more.
• Add some sesame seeds for garnish (optional).
• Store the brown rice stir-fry in a sealed container in the fridge for up to 5 days.

2. Quinoa Salad with Chickpeas and Avocado

Ingredients

• 1 cup quartered grape tomatoes
• 15 oz can garbanzo beans, rinsed and drained
• 1 cup cooked quinoa
• 2 tbsp red onion, minced
• 2 tbsp cilantro, minced
• 1 1/2 limes juice
• kosher salt and fresh pepper, to taste
• 1 cup diced cucumber
• 4oz diced avocado, 1 medium hass

Instructions

• Combine all the ingredients except for avocado and cucumber, season with salt and pepper to taste.
• Keep refrigerated until ready to serve.
• Just before serving, add cucumber and avocado.

3. Sweet Potato and Black Bean Burrito Bowls

Ingredients

• 4 small sweet potatoes (about 2 pounds), chopped into 1-inch pieces
• Extra virgin olive oil
• Kosher salt
• 1 tablespoon plus 1/2 teaspoon chili powder, divided
• 2 cups short grain white or brown rice
• 2 limes, zest of one and juice of two, divided (about 2 teaspoons zest and ¼ cup juice)
• 1 cup fresh cilantro leaves and tender stems, finely chopped
• 2 avocados, diced
• ½ cup sour cream
• Hot sauce, to taste
• 1 (15-ounce) can black beans, drained and rinsed
• 2 bell peppers, chopped
• Additional topping suggestions (optional): pickled jalapeño, queso fresco or feta cheese, roasted pepitas

Instructions

• Heat oven to 425℉. To a large sheet pan, add sweet potatoes. Drizzle with olive oil, season with about 1 teaspoon of salt and 1 tablespoon chili powder. Toss to coat. Roast, tossing sweet potatoes halfway through, until tender and lightly browned, 25-30 minutes.
• Meanwhile, cook the rice according to package directions, adding a big pinch of salt and 1 tablespoon of olive oil to the pot while the rice is cooking. Once the rice is done, stir in all of the lime zest and cilantro. Taste and add more salt if needed.
• Pour half of the lime juice over the avocados and season with a pinch of salt. Taste and adjust seasonings. Set aside for serving.
• Make the chili-lime crema: To a small bowl, add the sour cream. Stir in the remaining lime juice, remaining ½ teaspoon of chili powder, a few dashes of hot sauce, and a pinch of salt. Taste and adjust seasonings. Set aside for serving.
• Serve rice in bowls topped with a scoop of sweet potatoes, black beans, bell peppers, avocado, and a drizzle of crema, plus additional toppings as desired.

Conclusion

Meal preparation is suitable and well regulated way to stay on path with healthy eating mainly for those with busy lifestyles. With these easy and nutritious meal prep ideas, you can make sure you’re fueling your body healthy foods throughout the week without wasting too much time in the kitchen.