Meal Prepping Your Way to Health: A Full Day of Tasty Recipes For Breakfast, Lunch & DinnerSeptember 27, 2019
What You’re Eating Matters
My darlings, I know oftentimes it can be hard to eat a healthy and balanced diet, especially when you are on the go. Maybe you are taking care of your grands or maybe you are still working. Either way, your body needs to stay nourished so you can keep going. Also so you can live a long and healthy life!
As we age, our bodies need all the support they can get. Now, supplements help support our nutrition when we’re missing specific vitamins from our foods, but they cannot replace everything. We need our greens, fruits, fiber and protein.
There are so many diet fads out there, and I want you all to be careful not to get caught up in too many of them. If you are working closely with a doctor then, of course, follow that diet. But if you are simply aiming to be healthier, there are so many ways to stay in great shape without drinking shakes or going into ketosis.
What I would like to suggest is something simple, something that you can do on a relaxing Sunday or any day of the week really. What is it? Two words: meal prep.
Yes, darlings—meal prep! Meal prepping is a perfect way to say healthy and eat all the foods your body needs to maintain energy and stay happy. Meal prepping allows you to make several meals all at once for different times during your day. All you need to do is heat them up later and you’re ready to eat.
You can find recipes and plan your meals around dietary restrictions, seasonal produce and more. Although meal prepping may take a few hours, it will save you time during the week making breakfast, lunch, and dinner. It will also help you cut down on snacking, binge eating and over-indulging when you are starving. I know that we all have been so hungry we grab whatever is in our pantry, regardless of its nutritional value. However, if you meal prep, you’ll able to choose a healthy meal you’ve made yourself and enjoy it in minutes.
You may be asking yourself, “But Honey, what do I cook?”
Well, here are a few scrumptious recipes to get you started!
Breakfast: Overnight Oats
Oatmeal is a great breakfast item. Why? Because it offers important vitamins and minerals for your body, especially your heart. It’s also gluten-free and full of fiber and antioxidants. As well, oatmeal is versatile. You can jazz it up in so many ways and create a wide range of flavor combinations. Even add some fruit for a little extra razzle-dazzle.
- 1/2 cup rolled oats or quick oats
- 1/2 cup milk of choice
- 1/8 teaspoon salt
- 1/2 cup yogurt or additional milk of choice
- Sweetener of choice, as desired
- 1/2 cup fruit of choice, optional
- 1-2 tablespoon nut butter, optional
- 1 tablespoon chia seeds or add-ins of choice, optional
This recipe is easily vegan if you choose non-dairy yogurt and milk. Options include almond, cashew, soy, rice, oat, or coconut milk.
Combine all ingredients in a lidded container or a mason jar. Shake well, then refrigerate overnight. The next morning, simply stir and enjoy! If you make the recipe, don’t forget to let me know if you enjoyed it within the comments below. And if you come up with any other flavors, please do share!
More recipes here at Chocolate Covered Katie.
Lunch: Honey Sesame Chicken Lunch Bowls
Lunch is an important meal of the day. It gives us the energy to keep going and makes our tummies happy. Skipping lunch often results in overeating at night, which is a common problem for many of us. Creating a lunch bowl like this allows your body to get the protein, carbs, and veggies it needs to last you until dinner.
Honey Sesame Sauce:
- 1/4 cup chicken stock or water
- 1/4 cup soy sauce–I use reduced-sodium
- 1 teaspoon cornstarch
- 1/4 cup honey
- 1 tablespoon sesame oil
- 1/2 teaspoon red pepper flakes
Chicken Lunch Bowls:
- 3/4 cup uncooked rice
- 1 tablespoon olive oil
- 3 cups broccoli chopped into small pieces
- 3 cups snap peas cut into small pieces
- 2 large chicken breasts cut into small pieces
- Salt & pepper
- Red pepper flakes, optional
- Sesame seeds to garnish
- Shake together all Honey Sesame Sauce ingredients and set aside.
- Cook rice according to package instructions. Divide between 4 storage containers.
- Heat olive oil in a large pan. Add broccoli and snap peas. Cook for 5 or so minutes, until bright green and tender. Add to the rice in the storage containers.
- Add additional olive oil if necessary, then add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7 or so minutes, until cooked through.
- Add the sauce to the pan and simmer for 2 minutes, until thickened.
- Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
- Store in the fridge for up to 4 days. Reheat to serve.
Notes: If you are looking for ways to lighten up this recipe, try halving the sauce or swap part of the rice for cauliflower rice. This recipe is mildly spicy. Feel free to reduce or leave out the red pepper flakes for a less or even non-spicy version.
More Lunch Recipes for Sweet Peas & Saffron
Dinner: Salmon with Green Beans
I love a lighter dinner. Not only does it make my body feel wonderful, but it also helps me sleep better at night. A fish that’s rich in omega-3 fatty acids like salmon is perfect for dinner and also great for overall health. When paired with green beans and a carb of your choice, you’re all set to keep your body feeling great until breakfast the next morning.
Get the full recipe from A Sweet Pea Chef here.
It’s as Simple as That
These are just a few ideas, my sweet readers. Go online and discover the great big world of meal prep. Use Google and Pinterest to find amazing meals you and your partner will love. There’s something for everyone–even the grands! With just a few hours of prep per week and you’ll be happy as a clam in the days that follow.
Will meal prepping help you lose weight?
That depends on you, darlings, and the meals that you are making. But if you see the pounds dropping away, now it’s because you’re taking care of your body and feeding it properly, which is the most important thing!
What are your favorite meals to prep? Join the conversation in the comments below or on Facebook and Instagram.
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