Easy Meal Prep Recipes
Easy meal prep recipes are great for this busy time of year when we are constantly on the go. The key to eating well with a hectic schedule is tracking and preparing green and yellow light meals ahead of time. Keep it simple and tasty so it’s easy for you to stay the course.
Make-Ahead Scrambled Egg and Salsa Verde Breakfast Wrap
1 wrap = 2 green lights, 3 yellow lights
1 tsp olive oil
1 1/2 lbs tomatillos
¼ medium onion
2 cloves garlic
½ cup cilantro
1 tablespoon lime juice
(or use store-bought fresh salsa verde)
10 large eggs
Salt and pepper
1 cup fresh spinach
5 tablespoons nonfat feta, crumbled
5 whole-wheat wraps
To make the salsa verde roughly chop tomatillos, jalapeno, onion, and garlic and saute in a large pan over medium-high heat until tender and caramelized. Put all salsa verde ingredients in a high powered blender and puree until smooth. Set aside.
Wipe out the saute pan you used for the verde and spray with nonfat cooking oil. Heat over medium and pour the whisked eggs with a dash of salt and pepper into the hot pan. Gently mix to scramble the eggs until set remove from heat and set aside.
To the wrap add a handful of spinach, ⅕ of the eggs, 1 tablespoon of feta, a drizzle of the salsa verde. Roll and wrap in plastic wrap, parchment or foil. Store in the refrigerator for up to 4 days. To reheat remove from plastic, parchment or foil and place on a microwave-safe dish, cover with a paper towel and heat in the microwave for 30 seconds – 1 minute. Or remove plastic wrap and wrap in foil and heat in the toaster oven at 350 degrees for 10 minutes.
Buffalo Chicken Stuffed Peppers
1 pepper = 1 green light, 2 yellow lights
1 fist of quinoa = 1 yellow light or 1 fist of cauliflower rice = 1 green light
4 red bell peppers (or red, green and yellow)
1 rotisserie chicken, cooled
¼ cup Franks red hot sauce
1 ¼ cups cooked quinoa (or cauliflower rice)
5 tablespoons nonfat ranch dressing
1 bunch cilantro, chopped (or parsley)
1 lime, cut into 4 wedges
Preheat oven to 375 degrees. Spray a 9×13 baking dish with nonfat cooking oil. Slice the bell peppers in half from top to bottom, right through the stem. Remove seeds and membranes and arrange them cut-side up in the baking dish.
Shred the chicken breast using 2 forks. In a large bowl mix the shredded chicken with the hot sauce. Add the chicken mix to each hollowed pepper half. Once all the peppers are stuffed, carefully pour enough water into the pan to just cover the bottom of the pan. Cover the pan with foil and bake for 25 minutes. Remove from the oven, uncover and set aside to cool to room temperature.
Add ¼ cup of quinoa to 4 microwave-safe containers (I like to use glass but you can use BPA-free plastic containers as well). Top with 2 pepper halves. Drizzle the peppers with ranch dressing and top with cilantro. Add a lime wedge. Cover and refrigerate up to 4 days.
To reheat remove the lime wedge, cover and microwave for 1 minute. Squirt with lime and serve.
Eggplant Meatballs and Zoodles
1 Meatball = 1 green light, 1 yellow light
1 fist of zucchini noodles = 1 green light
1 large eggplant, diced
1 cup onion, diced
3 cloves garlic, minced
Salt and pepper
1 cup whole wheat flour
1 teaspoon Italian seasoning
½ teaspoon salt
2 zucchini spiralized
1 jar of tomato sauce (no sugar added)
Preheat oven to 375 degrees. Spray a large sheet pan with nonfat cooking oil and set aside.
Spray a large saute pan with nonfat cooking oil. Heat over medium-high. Add eggplant, onion, garlic, salt and pepper and saute for 7 – 10 minutes until the eggplant is tender. Add to a food processor with the flour, egg, Italian seasoning and salt. Pulse until well combined but still a little chunky. Use a small ice cream scooper to scoop eggplant mixture onto the prepared sheet pan. Spray the top of the balls with nonfat cooking oil and bake for 40 minutes until golden brown and firm.
Place ¼ of the zucchini noodles into each of 4 microwave-safe containers. Top with 2 – 3 meatballs and ¼ cup of tomato sauce. Cover and store in the refrigerator for up to 4 days. Reheat in microwave for 1 – 1 ½ minutes.
Santa Fe Salad Jar
1 jar = 1 green light, 3 yellow light
4 24 oz mason jars
1 cup cooked quinoa or brown rice, cooled
1/2 cup nonfat ranch dressing
1 pint cherry tomatoes, halved
2 romaine hearts, washed and chopped
2 cups pinto or black beans, drained and rinsed
1 bell pepper, chopped
1 cup frozen corn, thawed
½ cup red onion, thinly sliced
1 lime, cut into 4 wedges
Divide all ingredients into 4 equal servings. Add a couple of tablespoons of the ranch dressing to each mason jar. Next add the tomatoes, romaine, quinoa, beans, peppers, corn, red onion and top with a lime wedge. Pour into a bowl to serve, mix well and top with a squirt of fresh lime juice.
Tofu Katsu Curry
1 fist of green beans = 1 green light
1 thumb serving of curry sauce = 1 green light
1 palm of tofu = 1 yellow light
1 fist of rice = 1 yellow light
1 cup onion, chopped
2 cloves garlic, chopped
1 teaspoon fresh ginger, chopped
1 small granny smith apple, peeled and diced
1 stalk celery, chopped
1 tablespoon curry powder
1/4 teaspoon salt
1 cup vegetable broth
1 14oz extra firm tofu, pressed well and cut into 16 planks
2 tablespoons whole wheat flour
1 cup unsweetened almond milk, or 2 eggs whisked
1 cup panko breadcrumbs
Salt and pepper
1 cup rice cooked
2 cups steamed green beans
Fresh cilantro, chopped
To make the sauce spray a nonstick skillet with nonfat cooking oil and heat over medium-high. Add onion, garlic, ginger, apple, and celery and saute for 5 minutes. Add curry powder, salt, and vegetable broth and simmer for 7 minutes. Carefully add all to a blender and puree until smooth.
To make the tofu preheat the oven to 375 degrees. Spray a sheet pan with nonfat cooking oil and set aside. Gently dip pressed tofu into flour, then milk or egg if using, then panko. Place on a prepared sheet pan in a single layer and spray with nonfat cooking oil. Bake for 15 minutes, flip and bake for another 10 minutes until firm but not hard.
Divide rice evenly into 4 microwave-safe containers. Add ½ cup of green beans to each container. Top with ¼ of the tofu. Drizzle with curry sauce and top with cilantro. Cover and store in the refrigerator for up to 4 days. Reheat in the microwave for 1 – 1 ½ minutes.