Healthy Cooking Ideas & Recipes
Introduction
Meal prepping is a great way to save time and ensure that you’re eating healthy, nutritious meals throughout the week. The problem is, it can be difficult to find recipes that are both delicious and easy to prepare. That’s where these 5 ingredient healthy meal prep recipes come in! With just a few simple ingredients and tools, you can create tasty, satisfying meals that will keep you feeling full and energized all week long.
Ingredients and Tools Needed
To make these recipes, you’ll need a few basic kitchen tools and ingredients:
A large skillet or wok
A set of measuring cups and spoons
A cutting board and knife
A food processor (optional)
A microwaveable container or bento box
Recipe 1: Chicken Fajita Bowl
This chicken fajita bowl is packed with flavor and texture, thanks to its combination of grilled chicken breast, bell peppers, onions, and avocado. It’s also super easy to throw together, making it perfect for busy weeks when you don’t have a lot of time to spend in the kitchen.
Ingredients:
2 boneless, skinless chicken breasts
1 red bell pepper
1 yellow bell pepper
1 white onion
4 tablespoons olive oil
Salt and pepper to taste
1 avocado
1 lime
Instructions:
1. Preheat your broiler to high heat.
2. Cut the chicken into thin strips and toss them in a mixing bowl with salt and pepper.
3. Slice the bell peppers and onion into thin strips as well.
4. Heat up 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and crispy, about 6 minutes per side. Remove from the pan and set aside.
5. In the same skillet, add another 2 tablespoons of olive oil and saute the bell peppers and onion until tender, about 8 minutes.
6. To assemble the bowls, divide the rice among four containers or bento boxes. Top each one with the chicken, vegetables, sliced avocado, and a squeeze of lime juice.
Recipe 2: Turkey Sweet Potato Skillet
If you love sweet potatoes but want something more substantial than just roasted root veggies, this turkey sweet potato skillet is sure to hit the spot. Packed with protein and fiber, it’s a filling and nutritious option for any meal of the day.
Ingredients:
1 pound ground turkey
2 small sweet potatoes, diced
1 red onion
2 cloves garlic
2 teaspoons cumin
1 teaspoon paprika
Salt and pepper to taste
1/4 cup chopped fresh parsley
Instructions:
1. Heat up a large skillet over medium-high heat.
2. Add the ground turkey to the skillet and cook until browned, breaking apart the meat with a spoon.
3. Once the turkey is cooked through, remove it from the skillet and set aside.
4. In the same skillet, add another 2 tablespoons of olive oil and saute the diced sweet potatoes and red onion until tender, about 8 minutes.
5. Return the turkey to the skillet along with the garlic, cumin, paprika, salt, and pepper. Stir everything together until combined.
6. Garnish with chopped parsley before serving.
Recipe 3: Salmon Asparagus Quinoa Bowls
Salmon is an excellent source of omega-3 fatty acids, which are essential for brain function and heart health. Paired with quinoa and asparagus, this salmon dish is not only delicious but also incredibly nutritious. Plus, it’s so quick and easy to make that even beginners can master it.
Ingredients:
4 salmon fillets
1 bunch asparagus, trimmed
1 cup uncooked quinoa
2 cups water
1 lemon
Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F.
2. Rinse the quinoa under cold running water and place it in a fine mesh strainer. Shake off any excess moisture.
3. In a medium saucepan, bring the water to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for 15 minutes or until the water has been absorbed.
4. While the quinoa is cooking, cut the asparagus into bite-size pieces and place them on a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 10-12 minutes or until tender.
5. Meanwhile, line a separate baking sheet with foil and place the salmon fillets on top. Season with salt and pepper and drizzle with olive oil. Bake in the oven for 12-15 minutes or until cooked through.
6. Serve the quinoa and asparagus alongside the salmon fillet. Squeeze some lemon juice over the top for added flavor.
Recipe 4: Vegan Lentil Stir-Fry
Lentils are a fantastic plant-based source of protein and fiber, making them ideal for anyone following a vegan diet. This stir-fry is loaded with colorful vegetables and bold Asian flavors, ensuring that you get a wide range of vitamins and minerals in every bite.
Ingredients:
1 cup green lentils
2 tablespoons olive oil
1 onion
3 garlic cloves
1 red bell pepper
1 yellow bell pepper
1 zucchini
1 cup mixed vegetables (such as corn, carrots, and peas)
2 tablespoons tamari
1 tablespoon maple syrup
1 tablespoon fish sauce
1 tablespoon sesame oil
1 tablespoon Sriracha
1/4 cup chopped fresh cilantro
Instructions:
1. Rinse the lentils under cold running water and place them in a fine mesh strainer. Shake off any excess moisture.
2. In a medium saucepan, bring the lentils and 2 cups of water to a boil. Reduce the heat to low and cover. Simmer for 20-25 minutes or until the lentils are tender.
3. While the lentils are cooking, heat up 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the onion and garlic and saute until fragrant, about 3 minutes.
4. Add the bell peppers, zucchini, and mixed vegetables to the skillet and continue to saute until the vegetables are tender, about 7-8 minutes.