Healthy Meal Prep – 5 Recipes, 10 Healthy Meals

Ok, back again with another Mix-n-Match Meal Prep where we turn just 5 cooked foods into 10 meals (or more)!

Benefit: more variety for the week since you’re not bound to a single recipe like lasagna (which always hits by the way ), less time spent preparing meals which usually means less clean up, and it’s much easier so you don’t feel overwhelmed!

Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

Benefit: more variety for the week since you’re not bound to a single recipe like lasagna (which always hits by the way ), less time spent preparing meals which usually means less clean up, and it’s much easier so you don’t feel overwhelmed!

 

Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

 

Here are the 5 foods (recipes) I prepped in under 1 hour:

1. Southern-Style Creole Chicken
2. Curried Crispy Chickpeas
3. Jasmine Rice
4. Fajita Veggies (cauliflower, potato, zucchini, red onion, bell pepper)
5. Garlicky Greens

 

Couple of quick notes:

• Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover mid-week!
• Need more calories? Consider adding avocado, nuts and seeds to meals, and/or even a lean whey or plant-based protein shake in between meals.
• Sauces are your friend – just don’t be too heavy-handed with them and drown out all the flavor you whipped up! I also like using fresh salsas, low sodium soy sauce and even yogurt-based dressings – they can add a LOT of flavor to meals!

 

MEAL COMBO 1

Breakfast Egg Rice Bowl (Breakfast / Vegetarian)

Ingredients

• Jasmine rice (Base Ingredient)
• 2 scrambled or fried eggs (or more depending on your dietary needs)
• Green onions – thinly sliced
• Portion of avocado
• Optional: shredded nori or seaweed snacks
• Optional: Sriracha

 

1. In a meal prep container, add the rice and top with fried eggs, green onions, avocado, as well as nori and/or sriracha (if desired)

Pro-tip: You can also make a bangin’ fried rice recipe with these ingredients as well!

MEAL COMBO 2

Rice Pudding (Breakfast / Plant-Strong)

Ingredients

• 1 cup cooked jasmine rice (Base Ingredient)
• ½ cup non-dairy milk
• ¼ cup non-dairy yogurt or Greek yogurt
• 1 tbsp chia seeds
• 1 tbsp maple syrup
• ½ tsp cinnamon
• Fresh or frozen berries
• Assorted nuts or seeds in your pantry
• Optional: Scoop of protein powder (if desired for a boost)
• Optional: Spoonful of nut butter (if desired for heartiness)

 

Preparation

1. In a meal prep jar or container, add the warm cooked rice, milk, yogurt, chia seeds, maple syrup, cinnamon, and protein powder (if desired) and mix to combine. Let thicken for 5 minutes.
2. Top with berries, nuts or seeds, and nut butter (if desired).

MEAL COMBO 3

Creole Chicken Grain Bowl (Entree / High-Protein / High-Carb)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Jasmine rice (Base Ingredient)

 

Preparation

1. Mix together a small amount of rice with fajita veggies and top in your meal prep container with a portion of chicken.

MEAL COMBO 4 

Crispy Chickpea Grain Bowl (Entree / Plant-Strong / High-Carb)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Jasmine rice (Base Ingredient)
• Non-dairy yogurt or tahini

 

Preparation

1. Mix together a small amount of rice with fajita veggies and top in your meal prep container with a portion of chickpeas.
2. Sprinkle over pumpkin seeds along with a dollop of yogurt or drizzled tahini.
3. Serve with a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

MEAL COMBO 5

Creole Chicken, Garlicky Greens, & Rice (Entree / High-Protein)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Jasmine rice
• Green onions – thinly sliced, optional

Preparation

1. In your meal prep container, add your desired amount of chicken, greens, and rice and serve with a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

MEAL COMBO 6

Crispy Chickpeas, Garlicky Greens, & Rice (Entree / Plant-Strong)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Jasmine rice
• Pumpkin seeds – toasted
• Non-dairy yogurt

 

Preparation

1. In your meal prep container, add your desired amount of chickpeas, greens, and rice and garnish with pumpkin seeds and a dollop of yogurt.

MEAL COMBO 7

Creole Chicken & Fajita Veggies (Entree / High-Protein / Low-Carb)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Fajita Veggies (Base Ingredient)
• Portion of avocado

 

Preparation

1. In your meal prep container, add your desired amount of fajita veggies and top with a portion of the chicken. Serve with a portion of avocado.

 

MEAL COMBO 8

Crispy Chickpeas & Fajita Veggies (Entree / Plant-Strong)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Portion of avocado

 

Preparation

1. In your meal prep container, add your desired amount of fajita veggies and top with a portion of chickpeas. Serve with a portion of avocado serve and a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

 

MEAL COMBO 9

Creole Chicken, Fajita Veggies, & Garlicky Greens (Entree / High-Protein)

Ingredients

• Southern-style creole chicken (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Pumpkin seeds – toasted
• Tahini

 

Preparation

1. In your meal prep container, add your desired amount of fajita veggies and garlicky greens and top with a portion of chicken. Sprinkle with pumpkin seeds and drizzle with tahini.

 

MEAL COMBO 10

Crispy Chickpeas, Fajita Veggies, & Garlicky Greens (Entree / High-Protein / Plant-Strong)

Ingredients

• Curried crispy chickpeas (Base Ingredient)
• Fajita veggies (Base Ingredient)
• Garlicky greens (Base Ingredient)
• Pumpkin seeds – toasted
• Tahini

 

Preparation

1. In your meal prep container, add your desired amount of fajita veggies, garlicky greens and top with a portion of chickpeas. Sprinkle with pumpkin seeds and drizzle with tahini.

Grocery List

• 1 ½ lbs raw chicken (or chicken breast)
• 1 large can (29 oz) chickpeas
• 1 bag jasmine rice
• 1 package pumpkin seeds
• 1 container tahini
• 1 container non-dairy yogurt
• 3 medium red potatoes
• 1 head cauliflower
• 1 red bell pepper
• 1 red onion
• 1 large zucchini
• 2 bunches tuscan kale
• 1 bag (10 oz) fresh spinach
• 1 bulb garlic
• 1 bunch parsley
• 1 bunch green onions
• 2 avocados
• 2 lemons

 

Pantry Goods (On Hand)

• Eggs
• Non-dairy milk
• Chia seeds
• Assorted nuts or seeds
• Chili powder
• Cumin
• Paprika
• Curry powder
• Oregano
• Garlic powder
• Cinnamon
• Creole seasoning
• Salt & pepper
• Maple syrup
• Olive oil
• Protein powder (if desired)
• Nori (if desired)
• Nut butter (if desired)
• Sriracha (if desired)