Meal prep ideas

I meal prep a bunch of basics on Sunday and toss them together in different combinations for my packed lunches throughout the week:

-Roast a bunch of veggies in the oven, current faves: pumpkin, parsnip and carrots for sweetness (with maple syrup are sooo good), broccoli/cauliflower for crunch (I recommend cauliflower coated in spices), mushrooms for a chewy bite, fennel and onion baked long enough with oil will slightly caramelize, red peppers..

-Boil bulgur/quinoa/buckwheat noodles/rice/carb of choice. Or canned beans/chickpeas if I have no time.

-Boil eggs (in the same pot to save time), or bake/pan fry season&spiced tofu, chicken breasts, fish (wrapped in aluminium foil) with lemon..

Then mix these elements in different combinations. For sauces depending on what you want you can stir fry them in soy sauce and lemon, or throw a jar of marinara sauce, create a creamy low-fat coconut curry, olive oil and balsamic vinegar dressing..

Hey there! I meal prep a lot! I actually prefer freezer stuff so that I can stock the freezer full of healthy options for last minute lunch, and the nights where I just don't feel like cooking. I live with a 16 year old foodie (he is about 6ft tall and a lineman and tuba plater), and a 47 year old Meat and Potatoes- don't ever try to feed me mashed cauliflower kinda guys.

Here are some of our faves. They are all pretty easy, fit into my daily budget, and delish. You will see that I often substitute chicken (ground chicken, chicken sausage) without them knowing. Otherwise, special/separate meals doesn't work for our house. It's taken me many years to get this down to a pretty good science.

Grain Bowls:
https://www.skinnytaste.com/greek-chicken-meal-prep-rice-bowls/

https://www.buzzfeed.com/hannahmars/17-delicious-healthy-grain-bowls-that-will-fill-you-up?utm_term=.udnQPv5n4#.hqEdM17O4 (I make the Chicken Burrito Bowls a lot- pretty simple to make)

http://iowagirleats.com/2013/11/18/quinoa-with-caramelized-butternut-squash-and-roasted-brussels-sprouts/

https://www.wellplated.com/stuffed-pepper-casserole/


Soups:
https://www.weightwatchers.com/us/recipe/pulled-chicken-ancho-chili-and-black-bean-soup/5a7e4aa0983984243592cdaa (We ALWAYS have this on stock. Even the guys love it.)

http://paleomg.com/slow-cooker-buffalo-chicken-chili/

http://www.kraftrecipes.com/recipes/velveeta-cheesy-broccoli-soup-51453.aspx (I add garlic in the beginning for some extra flavor. Not the healthiest, I know. But it's not horrible in calories- and the 'men' love it)


Lunch Ideas:
http://www.myrecipes.com/recipe/the-quintessential-chicken-salad (This is DELISH- I usually grab some bibb lettuce and make lettuce wraps for lunch. You can also budget in wraps, crackers, etc. I just like to save the calories, and actually enjoy lettuce wraps)

https://moneysavingmom.com/4-weeks-to-fill-your-freezer-brown-bag-burritos-day-7/ (I substitute with ground chicken for a healthier option)


Crock Pot:
https://www.foodnetwork.com/recipes/buffalo-chicken-dip-recipe-2011763#/ (I make this in the crockpot just so i can throw it in and not worry about it. I eat it with carrots, cucumbers, celery, etc. It's also great to freeze, and always a fun snack, or good lunch)

https://www.sidetrackedsarah.com/2013/01/crockpot-beef-shepherds-pie-recipe/ (I substitute with ground chicken or turkey- shhh)

https://funnyisfamily.com/2015/10/crock-pot-cheesy-spinach-and-tomato-tortellini.html (This has quickly become my sons recipe. We add fresh basil and either an italian sausage - you can sneak in chicken - or shrimp for some added protein. I don't really have a 4 hour span for crockpotting, so we typically just make it on the stove top)

We do a lot of crockpot and Instant Pot. We do ribs- just throw them in there with some bbq sauce, or you could opt for some apple cider vinegar and liquid smoke along with some dry rub, YUM You can also do the same with chicken.

Italian Chicken - throw in some chicken breasts marinated in italian dressing with a few cans of italian diced tomatoes. If you don't marinate the chicken, just add some additional italian seasoning and a little water. We serve this over egg noodles, rice, or even throw some potatoes in

I usually like to make a batch of hard boiled eggs in the instant pot on Sundays. Super easy, and serves as a healthy snack option during the week.