Why Plan Your Meals? Tips for Successful Healthy Meal Planning and 4 Easy Recipes to Get You Started.
Planning meals ahead of time is one of the best strategies for staying on track with healthy eating. It saves time, reduces food waste, and ensures you always have nutritious options ready to go. Here’s a guide to creating a healthy meal plan and a few meal prep-friendly recipes to get you started.
You can find all these recipes (plus 800 more!) by downloading the FREE Mindful Menu app. Available for Apple and Android.
Why Plan Your Meals?
Meal planning isn’t just for busy professionals or large families; it’s for anyone looking to:
- Save money by avoiding last-minute takeout.
- Maintain a balanced diet by incorporating diverse food groups.
- Reduce stress by knowing what’s for dinner every day.
- Stay consistent with health and fitness goals.
Tips for Successful and Healthy Meal Planning
- Start Small: If you’re new to meal prepping, plan meals for 3-4 days at a time.
- Choose Recipes with Overlapping Ingredients: This minimizes waste and saves money.
- Opt for Versatile Dishes: Pick recipes that can be easily modified or paired with other meals.
- Invest in Quality Containers: Airtight, portion-sized containers keep your meals fresh and organized. I like glass containers like these. This set is another great option, allowing you to store different items separately in compartments.
- Schedule Prep Time: Dedicate a few hours on a weekend or your day off to cook and portion meals.
4 Meal Prep-Friendly Recipes
Meal Prep Greek Chicken Bowls
These colorful bowls are packed with protein, fiber, and flavor. Perfect for lunches or dinners.
Ingredients (Serves 4)
- 2 cups cooked quinoa or brown rice
- 1 lb chicken breast, grilled and sliced
- 1 tbsp Mediterranean spice (more or less to taste)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup Kalamata olives, sliced
- 1/4 cup red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup tzatziki sauce
Instructions:
- Prepare quinoa or rice and let cool.
- Grill the chicken with your favorite Mediterranean spices and slice it into strips.
- Assemble 4 bowls: start with quinoa, then layer chicken, vegetables, and olives.
- Top with feta cheese and drizzle with tzatziki sauce. (You can also put the sauce in a separate container and drizzle right before eating)
- Store in airtight containers for 3-4 days.
Vegetarian Sweet Potato & Bean Chili
This hearty chili is perfect for make-ahead lunches or quick dinners.
Ingredients (Serves 6):
- 2 medium sweet potatoes, peeled and diced
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
- Heat oil in a large pot and sauté onion and garlic until fragrant.
- Add sweet potatoes, kidney beans, tomatoes, broth, and spices.
- Bring to a boil, then simmer for 25-30 minutes until sweet potatoes are tender. Let cool before portioning into containers.
- Store in the fridge for up to 5 days or freeze for up to 3 months.
Meal Prep Big Mac Salad
Big Mac flavor with a healthier twist! This recipe is perfect for a grab-and-go meal option.
Ingredients:
- 1/2 tsp salt
- 1 onion (yellow) diced
- 1 cup tomatoes (cherry) cut in half or quarters
- 1/2 cup dill pickles chopped
- 1/3 cup cheddar cheese (shredded)
- 2 cups lettuce (romaine) roughly chopped
- 1/2 cup mayonnaise
- 2 tbsp ketchup
- 1 tbsp dill pickle relish
- 1 lb lean ground beef
Instructions:
- Over medium-high heat, cook ground beef with 1/2 tsp salt and 1 diced yellow onion in a skillet. Cook and crumble meat until fully cooked (about 10 mins)
- While cooking the meat and onion, prepare the following Big Mac sauce ingredients together: 1/2 cup light mayo, 2 tbsp ketchup, 1 tbsp relish. (This sauce is amazing, so you may want to make extra!)
- Divide the sauce among 4 mason jars. Top with ground beef, then layer with onions, pickles, tomatoes, cheese, and lettuce.
- Store in the fridge for up to 5 days – serve by dumping into a large bowl and enjoy!
Cinnamon Chocolate Chip Overnight Oats
There’s nothing better than waking up to a prepared breakfast! Make these overnight oats and refrigerate them overnight. This recipe makes 4 servings, but we recommend only storing the oats for 3 days (for the best taste). If you plan to serve less than 4 people, we suggest prepping this meal in two batches to keep it fresh.
Ingredients:
- 2 cups rolled oats
- 2 cups almond milk (unsweetened)
- 3 tbsp pure maple syrup
- 2 tsp ground cinnamon
- 1 tsp cocoa powder
- 4 tbsp chocolate chips (dairy-free if needed)
- 2 bananas (optional)
Instructions:
- Place all ingredients except the banana in a bowl or mason jar and stir/shake to combine.
- Place in the refrigerator overnight or for at least 6 hours.
- Before eating, slice the banana and place it on top of the oats if desired.
- Enjoy these oats, hot or cold.
Creating a healthy meal plan doesn’t have to be complicated. With a little preparation and the right recipes, you can enjoy nutritious meals all week long. Start with these ideas, and soon, meal planning will become second nature.
Acacia is a wife and mom of 3 (ages 12, 10, 8) and a fur mom to a Frenchton pup. She is a personal trainer and group fitness instructor who enjoys teaching at a local gym. Mindful menu was created to help busy families simplify their meal planning. Mindful Menu is a free app available for Apple and Android and allows you to create a custom meal plan, shopping list and even shop for groceries online!
Related Article: Local Spotlight: Meet Acacia Sieling from Mindful Menu
