Health Tips

Easy Meal Prep Ideas

August 2, 2024

Hey There! I hope these prep ahead meals give you some inspiration for the week ahead! These are some of my favorites I like to keep on repeat. I hardly ever make a recipe the same way twice, so the recipes I include, please tweak them to your liking and take them as a gentle guide! 🙂

Vegetable Pot Pie

Pictured is a Vegetable Pot Pie from scratch with homemade coconut oil pie crust. I often like to exclude the corn from the frozen mixed vegetables, and go with the frozen peas and carrots. To give this recipe a complete protein boost, consider adding in lentils, chickpeas, or salmon to really take it up a notch nutritionally! Recipe coming soon.

Roasted Cauliflower and Broccoli side

Pictured is a pan of seasoned, roasted cauliflower and broccoli. This is a great side you can pair with soup, salad, or healthy meat protein option. This preparation method works great for other vegetables also.

Morning Green Juice

Pictured is an easy green juice you can make in a blender or put through a juicer. I use a blender and then strain my juice to leave out the pulp. You can make several servings of this juice and store in the fridge. Feel free to use the vegetables and fruit that are most conducive to your health goals.
Ingredients
– Spinach
– Green Apple
– Celery
– Ginger
– Water

When I have them, I really like to add in a large handful of parsley or cilantro to my juices. These herbs are potent nutrient powerhouses that are great for helping to detox the body from stress and reduce inflammation^1,2.

Black Bean Soup

Pictured is a super simple one large pot black bean soup that is great for an unconventional breakfast, on the go lunch, or quick weeknight dinner.
Ingredients
– 1 small yellow onion
– 1 green bell pepper
– 3-4 chopped, garlic cloves
– 1/2 to 1 whole package frozen organic, non-gmo corn
– 1 can drained, organic diced tomatoes (or fire roasted tomatoes)
– 3-4 cups low-sodium vegetable broth (or you can use all water)
– 3-4 cups fresh spring water
– 2 cans, drained rinsed organic black beans
– Seasonings: Turmeric, Black pepper, Garlic Powder, Oregano, Paprika, Cayenne, Sea salt to taste

1. Sauté yellow onion and green bell pepper.
2. Add in chopped garlic and sauté until fragrant. Add seasonings.
3. Add in all the rest of the ingredients and bring pot to a soft rolling boil.

These measurements are not exact and you may have to tweak this recipe to your liking. It will make about 5 servings that fit the 16 ounce mason jars you see pictured above.

Oat flour Banana, Blueberry Lemon Muffins

Pictured are a simple batch of muffins that can be prepped at the beginning of the week on a Sunday and used as a quick snack item throughout the day or eaten on the side of a protein packed breakfast. I don’t have a recipe for this one y’all, because I made it up on the fly using the ingredients I had in my baking cabinet. Sometimes this happens! I used unsweetened applesauce as a substitute for oil and egg in this recipe.

References

1. Ganea M, Vicaș LG, Gligor O, et al. Exploring the Therapeutic Efficacy of Parsley (Petroselinum crispum Mill.) as a Functional Food: Implications in Immunological Tolerability, Reduction of Muscle Cramps, and Treatment of Dermatitis. Molecules. 2024;29(3):608. Published 2024 Jan 27. doi:10.3390/molecules29030608

2. Scandar S, Zadra C, Marcotullio MC. Coriander (Coriandrum sativum) Polyphenols and Their Nutraceutical Value against Obesity and Metabolic Syndrome. Molecules. 2023;28(10):4187. Published 2023 May 19. doi:10.3390/molecules28104187

I hope these recipes gave you some inspiration and sparked some ideas for you to glean from for the week ahead! Tweak each recipe to your liking and functional health.

Take care and remember to Choose Life & Live!

Zoie

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