Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy. I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a pro about what to do when you fail at meal prep couldn’t hurt.
Why Should I Meal-Prep?
In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian/nutritionist and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about it so that we can, too.
According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.
If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook. There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.
Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.
Check out Toby Amidor’s blog!
Now, that’s some kind of meal prep! Doesn’t this look delicious? (Photo courtesy of Nat & Cody Gantz)
Don’t let these meal prep myths hold you back from trying to do better!
Easy, Healthy, and Delicious Recipes
Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)
I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.
17 Meals You Can Make in Less Than 5 Minutes
Here are some of my favorite “fast food” ideas.
Breakfast/Snack
• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.
• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.
• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.
• Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.
• Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.
• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.
Lunch/Dinner
• Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.
• Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.
• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.
• In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.
• Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.
My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!
• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.
• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.
• Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.
• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.
• Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.
• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.
How to Shop for Must-Have Kitchen Staples
Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.
A few must-have items from my refrigerator.
Refrigerator/Freezer Items
• Eggs
• Plain yogurt, Greek or regular
• Boneless, skinless chicken breasts
• Grated hard cheese, such as cheddar and Monterey Jack
• 95% lean ground beef
• Ground 100% turkey breast meat
• Low-fat cottage cheese
• Milk
• Tofu
Frozen staples to keep on hand for healthy meals.
How to take steps to get better at meal planning.
• Frozen fish fillets, frozen shrimp
• Frozen plain fruit and fruit canned in its own juice
• Frozen plain vegetables and no-salt added canned vegetables
Recipe: Tuna Burgers with Smashed Avocado and Tomato are ready in 20 minutes!
Pantry Items
• Canned or pouched tuna or salmon
• Canned diced tomatoes
• Canned pineapple
• Canned beans, such as garbanzo, black beans, and cannelloni
• Whole grain cereal, bread (such as pita and Naan), and grains, such as pasta, quinoa, and freekeh
• Pasta (marinara) sauce and pizza sauce
• Peanuts, pistachios, almonds, walnuts, cashews
• Dried fruit, such as California raisins
• Peanut butter, almond butter or sunflower seed butter
Recipe: It takes just 5 minutes to make No-Bake Peanut Butter Cereal Bars!
I couldn’t get by without foods from cans, jars, and pouches!
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!