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Description
This guide provides simple strategies and recipes for effective meal prepping, focusing on healthy, budget-friendly, and freezer-friendly dinner options. Learn how to plan and cook ahead for busy weeknights.
Ingredients
- Chicken breasts
- Ground turkey
- Lentils
- Quinoa
- Brown rice
- Broccoli
- Sweet potatoes
- Spinach
- Onions
- Garlic
- Olive oil
- Herbs and spices (e.g., cumin, paprika, oregano)
- Canned beans (black beans, kidney beans)
- Canned tomatoes
- Vegetable broth
Instructions
- Choose your recipes based on your dietary needs and preferences.
- Create a shopping list for all necessary ingredients.
- Dedicate a block of time, like Sunday afternoon, for cooking.
- Wash and chop all vegetables.
- Cook grains like quinoa or brown rice in batches.
- Roast vegetables like broccoli and sweet potatoes.
- Prepare protein sources: bake chicken breasts, cook ground turkey, or simmer lentils.
- Assemble meals in individual containers, portioning out grains, protein, and vegetables.
- For freezer-friendly meals, ensure they are cooled completely before sealing and freezing.
- Store prepped meals in the refrigerator for up to 4 days or in the freezer for longer storage.
Notes
- Consider using reusable meal prep containers.
- Label your containers with the contents and date.
- Adjust spice levels to your liking.
- Thaw frozen meals overnight in the refrigerator.
- Reheat meals thoroughly before consuming.
- Prep Time: 30 minutes
- Cook Time: 1 hour
- Category: Meal Prep
- Method: Batch Cooking
- Cuisine: General
Nutrition
- Serving Size: 1 container
- Calories: 450
- Sugar: 10g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 30g
- Cholesterol: 80mg
Keywords: meal prep dinner ideas, healthy meal prep recipes, sunday meal prep for beginners, cheap weekly meal prep, freezer-friendly healthy dinners