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21 Simple, Quick, & Easy Meals
All tagged Healthy Meal Prep
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. It’s great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Creamy Roasted Acorn Squash is the quintessential cold-weather meal! It’s savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove. Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess. Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner. It will last in the fridge for 3-4 days or in the freezer for 2-3 months!
Serves: 6
Prep time: 20 minutes
Cooking time: 40 minutes
What (your ingredients):
2 acorn squash, sliced in half and seeds removed
2 cups boiling water
2 tablespoons olive oil
1 yellow onion, diced
2 large carrots, sliced into small pieces
¼ teaspoon salt
2 cloves garlic, finely sliced
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
½ teaspoon cinnamon
2 tablespoons flour
3 cups veggie broth
1 tablespoon coconut sugar
½ cup oat milk
How (your directions):
Heat oven to 400°F.
Place acorn squash, cut side down, into a baking dish. Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.
Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.
Add diced onion, carrots, and salt. Sauté and stir for 3-4 minutes, until the onion is translucent.
Add finely sliced garlic, ground cloves, nutmeg, and cinnamon. Sauté for one minute.
Add flour and stir for one minute.
Slowly add veggie broth, stirring continuously as the mixture thickens.
Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.
When the squash is done, remove from the oven, and allow to cool for 5 minutes. Then, using a spoon, scoop out the tender squash flesh and add to the soup.
Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.
Add the coconut sugar and stir until dissolved. Add the oat milk and stir until combined.
Serve hot!
Why (the science): Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention.
These Pumpkin Spice Energy Balls actually taste like pumpkin pie! Perfect for on-the-go breakfasts, afternoon snacking, or as a light dessert, Pumpkin Spice Energy Balls will soon become your go-to easy recipe this fall :) 5 ingredients and a food processor are all you need:
Local tomatoes from QuintaMKE (@quintaMKE) taste like sweet summertime! Roasted Tomato Couscous Salad pairs perfectly with big slices of heirloom tomatoes, dressed with olive oil and fresh basil. Serve for lunch, a light dinner, or as a stunning addition to brunch with family and friends!
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
Couscous:
1 1/3 cup Israeli couscous
1 tablespoon olive oil
¼ teaspoon salt
1 1/3 cup boiling water
Roasted Cherry Tomatoes:
1 pint cherry tomatoes
Drizzle of olive oil
Pinch of salt
Pinch of dried thyme
Dressing for Roasted Tomato Couscous Salad:
2 tablespoons olive oil
½ teaspoon white wine vinegar
10 basil leaves, thinly sliced
Pinch of pepper
Fresh Heirloom Tomatoes:
2 heirloom tomatoes
Sprinkle of seasoned salt (Crazy Jane’s Mixed Up Salt or Garlic Salt)
Pepper to taste
5 basil leaves, thinly sliced
How (your directions):
Preheat oven to 400 °F.
Meanwhile, in a large pan, sauté couscous and olive oil for 3-5 minutes over medium heat, stirring constantly.
When couscous is toasted and slightly brown, add salt and boiling water.
Cover, reduce heat to low, and simmer for 12 minutes.
Add cherry tomatoes to a baking sheet with a drizzle of olive oil, and a pinch of salt and dried thyme.
Toss to combine, then roast for 10 minutes.
Once the couscous is finished cooking, turn the heat off, and add the roasted cherry tomatoes (and juices from roasted tomatoes!).
Add the couscous dressing ingredients (olive oil, vinegar, basil leaves, pepper) and stir to combine. Set aside.
Slice the heirloom tomatoes into large slices and place onto a large platter.
Season with salt and pepper to taste, drizzle with olive oil, and top with fresh basil.
Pour the Roasted Tomato Couscous to the platter next to the fresh heirloom tomato slices.
Enjoy warm, room temperature, or cold!
Why (the science): Roasted tomatoes are high in lycopene, which helps reduce the risk of prostate cancer.
Hemp Dip with Dill and Parsley is the perfect meal prep dip that can last 3-4 days in the fridge. It’s highly versatile, too! Serve with your favorite veggies on a crudité platter, spread on a sandwich, or even dress a salad with it. And what’s even better is that Hemp Dip with Dill and Parsley get whipped up in a blender or food processor in 30 seconds 😊
Serves: 6
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
½ hemp seeds
¼ cup water
2 tablespoons olive oil
2 teaspoons fresh dill
2 tablespoons fresh parsley
¼ teaspoon salt
2 teaspoons Dijon mustard
1 teaspoon white wine vinegar
How (your directions):
Add all ingredients to a blender or small food processor, and blend on high for about 30 seconds.
Serve with your favorite veggies, as a salad dressing, or even spread on your next sandwich!
Why (the science): Hemp hearts are high in omega-3 fatty acids, which are a heart-healthy fat that can help relieve symptoms of depression and anxiety. Omega-3’s are also important for healthy brain development!
This recipe is a crowd-pleaser! Colorful and delicious, Mexican Fiesta Quinoa Salad is the perfect recipe for healthy meal prepped lunches, quick weeknight dinners, or part of a festive summer BBQ!
Serves: 6-8
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 cup quinoa
2 cups vegetable broth
1 15.5 oz can black beans
1 cup fire roasted corn
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
2 spring onions, thinly sliced
How (your directions):
Add quinoa and vegetable broth to a saucepan. Bring to a boil, then cover, lower heat to low, and simmer for 15 minutes.
Meanwhile, add black beans, corn, olive oil, vinegar, cumin, chili powder, and salt to a large bowl. Stir to combine.
Once quinoa has finished cooking, turn heat off and allow to sit, covered, for another 5 minutes.
Add quinoa to the black bean and corn mixture. Top with thinly sliced spring onions.
Enjoy warm, room temperature, or cold! Store leftovers in an airtight container for 4-5 days.
Why (the science): Quinoa and black beans are rich in protein, making this a satisfying lunch throughout the week!
These Banana Oatmeal Cookies are the bomb! They have no processed sugar, are gluten-free, and vegan, so you can feel good about eating them any time of day. Made with wholesome ingredients, they can be meal prepped and enjoyed for one-the-go breakfasts, snacks, or as a yummy dessert with a piece of antioxidant-rich dark chocolate on the side. Bonus: they’re made in the food processor! Ahem, minimal clean up 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
2 ripe bananas
6 dates, pitted (make sure they’re soft and sticky)
1 tablespoon coconut oil, not melted
Pinch of salt
1 teaspoon baking powder
1 teaspoon vanilla extract
2 cups rolled oats
How (your directions):
Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking mat.
Add bananas, dates, coconut oil, salt, baking powder, and vanilla to a blender. Pulse 10 times, then blend on high until smooth, about 30 seconds.
Add rolled oats and pulse 5-8 times. You want the rolled oats slightly broken down to form a dough, but not blended so much that you end up with a paste or completely smooth dough. Leave a little oat texture.
Spoon six cookies onto lined baking sheet. Smooth edges, and create a flat top to the cookies using the back of your spoon.
Bake for 20 minutes.
Enjoy warm!
Store remaining cookies in an airtight container for a week. Reheat and serve with a drizzle of peanut butter and a side of fruit for breakfast.
Why (the science): Oats and bananas are prebiotics, which means that feed the healthy bacteria in our gut, which improves our mood and immune system.
** Recipe inspired by Nutrition Refined
This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make! It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe. 5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.
Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 tablespoons olive oil
1 yellow onion, diced
½ teaspoon salt
5 medium red potatoes, diced
6 cups veggie broth
8 cups broccoli florets
To serve: freshly cracked pepper
How (your directions):
In a large Dutch oven or soup pot, heat olive oil over medium heat.
Add diced yellow onion and salt. Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.
Add red potatoes, veggie broth, and broccoli.
Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.
Turn off heat. Using an immersion blender, blend soup until smooth and creamy.
If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.
Enjoy hot with freshly cracked pepper!
Why (the science): Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!
