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Meal Prep Mix and Match – 5 Recipes, 10 Healthy Meals

Prep: 20min
Cook: 1h 10min
Total: 1h 30min
Recipe 1

Quick Herb Roasted Veggies

Prep 5min
Cook 40min
Total 45min

Ingredients

Ingredients for 5 servings

  • 1 large sweet potato (cut into chunks)
  • 1 red onion, cut into chunks
  • 1 large zucchini, cut into chunks
  • 1 yellow squash, cut into chunks
  • 1 (red) bell pepper, cut into chunks
  • 1 tablespoon olive oil
  • 1 tablespoon dried thyme (or your favorite herb)
  • pinch of sea salt & pepper

Steps

Step 1

Set oven to 400F.

Step 2

Place all the veggies in a large mixing bowl. Add oil and seasonings. Toss to coat.

Step 3

Place the veggies on a large baking sheet lined with parchment paper or in an air fryer.

Step 4

Roast in the oven for 35-40 minutes at 400F or in an air fryer for 20 minutes at 360F.

Recipe 2

Quick Grilled Chicken Breast

Prep 5min
Cook 15min
Total 20min

Ingredients

Ingredients for 5 servings

  • 1 1/2 lb chicken breasts, raw
  • Seasonings
    • 2 teaspoons cumin
    • 2 teaspoons dried thyme
    • pinch of sea salt & pepper

Steps

Step 1

Set oven to 400F.

Step 2

Season chicken breasts.

Step 3

Set a nonstick skillet on medium-high heat. Once hot, spray it with a little olive oil, then add the chicken breasts. Sear on each side for 3 minutes, then bake in the oven for 7-10 minutes, or until the chicken is no longer pink and is cooked through.

Recipe 3

Quick Spicy Chickpeas

Prep 5min
Cook 10min
Total 15min

Ingredients

Ingredients for 4 servings

  • 1 tablespoon olive oil
  • 1 tablespoon garlic, minced
  • 2 cans (30oz) chickpeas, drained
  • 2 teaspoons smoked paprika
  • juice from 1/2 lemon
  • sea salt & pepper to taste

Steps

Step 1

Set a nonstick skillet on medium heat. Once hot, add oil and garlic. Flavor the oil for about 1 to 2 minutes, then increase the heat to medium-high.

Step 2

Add the chickpeas. While they sear in the skillet, add the smoked paprika. Shake the skillet to coat the chickpeas, then add lemon and a pinch of sea salt & pepper. The chickpeas are finished when they have a light sear on the outside.

Recipe 4

Quick Braised Kale

Prep 5min
Cook 5min
Total 10min

Ingredients

Ingredients for 4 servings

  • 3 bundles of kale leaves (or ~6 cups), shredded or thinly chopped
  • spray olive oil
  • 1 tablespoon water
  • sea salt & pepper to taste

Steps

Step 1

Set a nonstick skillet on medium-high heat. Once hot, spray with olive oil then toss the shredded kale. Quickly stir so it doesn’t burn, then pour in the water to create steam and continue stirring.

Step 2

Once the kale has turned vibrant green, about 2 minutes, then remove the kale from the skillet and season to taste with a pinch of sea salt & pepper.