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Home > Meal Plans > Healthy Meal Prep – 5 Recipes, 10 Healthy Meals

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)
Recipe 1

Fajita Roasted Veggies

Prep 10min
Cook 35min
Total 45min
200cal

Ingredients

  • 3 medium red potatoes – cut into ½’’ cubes
  • 1 head cauliflower – cut into 1’’ florets
  • 1 red onion – cut into ½’’ cubes
  • 1 medium zucchini – cut into ½’’ cubes
  • 1 red bell pepper – cut into ½’’ cubes
  • 2 tablespoons olive oil
  • 1 tbsp chili powder
  • 1 tbsp cumin
  • Salt & pepper to taste

Steps

Step 1

Preheat your oven to 425F and line a large baking sheet with parchment paper.

Step 2

In a large bowl, add all of the veggies, oil, and seasonings.

Step 3

Mix to combine and transfer to the baking sheet.

Step 4

Place in the oven and bake for 35-40 minutes or until caramelized and cooked through.

Pro-tip: If you’re trying to lower your carb intake, feel free to swap out the potatoes for another zucchini, yellow squash or a few peeled carrots.

Protein6g
Fats7g
Carbs33g
Sodium230mg
Fiber6g
Sugar7g
Recipe 2

Jasmine Rice

Prep 5min
Cook 25min
Total 30min
190cal

Ingredients

Ingredients (5-6 servings)

  • 1 ½ cups uncooked jasmine rice

Steps

Step 1

Cook the rice according to package instructions and set aside. Any extras that go unused can be frozen for later use.

Protein4g
Carbs43g
Sodium114mg
Recipe 3

Garlicky Mixed Greens

Prep 5min
Cook 10min
Total 15min
60cal

Ingredients

Ingredients (5 servings)

  • 2 bunches tuscan (or lacinato) kale – ribs removed and coarsely chopped or torn
  • 1 bag fresh spinach (10 oz) or 2 bundles of spinach (stems trimmed)
  • 4 cloves garlic – minced
  • 1 tbsp olive oil
  • Salt & pepper to taste

Steps

Step 1

Place a large non-stick skillet on medium heat and add in the olive oil.

Step 2

Once hot, add in the kale, spinach, garlic and salt & pepper.

Step 3

Add in a few tablespoons of water to help with wilting, and cook for 4-5 minutes or until the greens are wilted, stirring often.

Protein3g
Fats3g
Carbs8g
Sodium180mg
Fiber2g
Recipe 4

Curried Crispy Chickpeas

Prep 5min
Cook 10min
Total 15min
280cal

Ingredients

Ingredients (5 servings)

  • 1 large can (29 oz) chickpeas no sodium added – drained and rinsed
  • 1 tbsp curry powder
  • 1 tsp garlic powder
  • 2 tbsp olive oil
  • Juice from ½ a lemon
  • Salt & pepper to taste
  • Garnish with fresh or dried parsley

Steps

Step 1

Place the same large non-stick skillet you used for the garlicky greens on medium heat and add in the olive oil.

Step 2

Once hot, add in the chickpeas and cook for 5-7 minutes or until they begin to crispen, stirring often.

Step 3

Add in the spices and cook for another 2-3 minutes.

Step 4

Once done, squeeze over the lemon juice.

Protein12g
Fats10g
Carbs38g
Sodium500mg
Fiber11g
Sugar6g
Recipe 5

Southern-Style Creole Chicken

Prep 5min
Cook 10min
Total 15min
210cal

Ingredients

Ingredients (5 servings)

  • 1 ½ lbs chicken breast, diced into 1-inch pieces
  • 1 tbsp paprika21
  • 1 tsp dried oregano
  • 4 cloves garlic, minced (optional but recommended)
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 1 large handful fresh parsley – finely chopped
  • Salt & pepper to taste
  • Optional: 1 tsp creole seasoning

Steps

Step 1

Using the same bowl from the veggies, add in the chicken, paprika, oregano, garlic, and salt & pepper. Mix to combine.

Step 2

Place the same large non-stick skillet that you used for the chickpeas on medium heat and add in the olive oil.

Step 3

Add in the chicken and cook for 4 – 6 minutes per side or until sear marks appear and chicken is cooked through.

Step 4

Just before the chicken is cooked through, add in the lemon juice and parsley and stir to combine.

Protein29g
Fats9g
Carbs2g
Sodium390mg
Fiber1g
5.0
(Based on 3 reviews)

Reviews

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Rate the recipe:

  1. May 20 2023

    I love this! You always have amazing, easy to make recipes. Appreciate you. Keep at it!

  2. Jul 09 2023

    I am always looking for something different, but simple. I really loved the variation of meals that could be made with this simple meal prep!!!

  3. Sep 05 2023

    This was so easy and tasty, I really like the mix & match options so you aren’t stuck with eating the same thing everyday. Looking forward to more meal plans like these!

Details

Prep 30min
Cook 1h 30min
Total 2h
Total Calories: 940cal
Total Carbs: 124g
Total Fats: 29g
Total Protein: 54g
Total Sodium: 1414mg
Total Fiber: 20g
Total Sugar: 13g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!