5 Easy and Healthy Meal Prep Ideas for Busy Weekdays

Meal prep can be a game-changer when it comes to maintaining a healthy diet while juggling a busy schedule. By preparing your meals ahead of time and storing them for later use, you can save time during hectic weekdays and ensure that you always have wholesome meals on hand. Don’t let a lack of time or energy be an excuse to compromise your health and well-being – meal prepping is the ultimate solution for busy bees who want to stay on top of their game.

So here’s your guide for healthy and easy meal prep ideas for busy weekdays! 

Idea #1: Overnight Oats

A quick and simple breakfast meal prep option that can be made ahead of time is overnight oats. 

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk such as Glebe Farm Barista Almond Drink (or milk of your choice) or yogurt
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Fresh or frozen fruit, chopped nuts, or other toppings of your choice

Instructions

• In a jar, combine the oats, almond milk, honey or maple syrup, vanilla extract, and salt. Stir well to combine.
• Cover the jar with a lid and refrigerate overnight or for at least 4 hours.
• In the morning, give the oats a good stir and add your desired toppings. Enjoy!

For extra fibre and vitamins, think about experiencing different toppings such as fruits like goji berries [1] or bananas [2]. For healthy fats and protein, try adding nuts [3] or seeds [4] like our Clearspring Organic Tamari Roasted Sicilian Almonds or Naturya Organic Chia Seeds. And for additional flavour, you can also mix in spices like nutmeg or cinnamon.

Make sure to store your overnight oats in an airtight jar or container to keep them fresh until it’s time to eat. Also, if you’re using fresh fruit, it’s best to add it first thing in the morning to avoid it getting mushy.

Idea #2: Mason Jar Salads

Mason jar salads are an excellent option for meal prep because they can be made ahead of time and kept in the refrigerator until you’re ready to eat. Layering your ingredients in the jar is the first step in preparing a mason jar salad for the week. Start with the dressing at the bottom, then layer on hearty vegetables like carrots and cucumbers, grains like quinoa or Clearspring 90 Second Brown Rice with Tamari, and proteins like chicken or Biona Organic Plain Tofu, before finishing with leafy greens. 

Your salad will remain fresh until it is time to eat if it is properly layered in this way. In order to ensure that Lucy’s Classic Balsamic Dressing evenly coats your ingredients, tightly cap the jar and keep it upside-down in the refrigerator. For an exotic journey, try adding our Nojo Orange Poke sauce or our Nojo London Yuzu Salad sauce.

When it’s time to eat, simply shake it, and your fresh and delicious mason jar salad is ready to enjoy.

Idea #3: Sheet Pan Dinners

One of the best ways to prepare your weekly dinner meals is with sheet pans. First, pick your protein like chicken or fish and vegetables, then add Seggiano Organic Semi fresh Italian Mix herbs and spices such as Rempapa Mamak Curry Leaf & Roasted Cumin Spice Paste to season your sheet pan meal. For additional flavour and nutrition, you can also add healthy fats like Lunaio Organic Limited Edition Extra Virgin Olive Oil [5] and Good Things Smoky & Spicy Nut Mix [3].

Place the ingredients on a baking sheet and distribute them evenly to avoid overcrowding as this can cause the vegetables to steam instead of roast. Once cooked, divide it into portions and store it in meal prep containers. Sheet pan dinners can be reheated easily, making them a perfect option for busy weeknights.

Idea #4: Stir-Fry Bowls

Stir-fry bowls are a tasty and nutritious meal preparation choice. Start by selecting your protein, vegetables, and rice or noodles for your stir-fry bowls for the upcoming week. Use a healthy oil like Hunter & Gather Avocado Extra Virgin Oil [6] for cooking the protein and vegetables in a wok or big skillet. The sauce should then be added and heated all the way through.

Use lean protein, such as chicken or tofu, along with a variety of colorful vegetables, such as bell peppers, broccoli, and carrots. Spices and herbs like ginger, garlic, and Clearspring Organic Shoyu Soya Sauce or Nojo London Teriyaki Sauce can also add flavour and nutrition as they may provide anti-inflammatory benefits[7] [8]. Finally, pick a nutritious carbohydrate, such as Biona Organic Brown Rice Risotto or Clearspring All Buckwheat Soba Noodles. 

Stir-fry bowls should be refrigerated in an airtight container to maintain their freshness and instead of using the oven to reheat food, which can cause dryness, it is preferable to use the microwave or stovetop. You could also drizzle a little water or Take Stock – Chicken Bone Broth over it, which is high in collagen and calcium and has been shown to benefit bone and joints [9] [10].

Idea #5: Protein-Packed Snacks

Protein-packed snacks can help you stay full and satisfied between meals. To prepare them for the week, begin by selecting a protein source, such as hard-boiled eggs, nuts, or roasted Bold Bean Co Organic Chickpeas. Pair it with a healthy carbohydrate option like sliced vegetables or whole-grain crackers. Put your snacks in individual containers or baggies and keep them in the fridge.

Consider pairing protein sources such as Greek yogurt, edamame, or turkey slices with fibre-rich carbs such as fruits or vegetables. For a little extra flavour and nutrition, add healthy fats such as avocado or Pip & Nut Crunchy Almond Butter [3]. Finally, to keep your snacks fresh, pack the sliced fruits and vegetables separately from the protein source to avoid them becoming too soggy.

Reference

[1] “Goji Berries: Nutrition, Benefits, and Side Effects.” Healthline, 8 Sept. 2020, www.healthline.com/nutrition/goji-berry#benefits.

[2] Arnarson, Atli. “Bananas 101: Nutrition Facts and Health Benefits.” Healthline, Healthline Media, 7 May 2019, www.healthline.com/nutrition/foods/bananas.

[3] “9 Nuts to Eat on a Low Carb Diet.” Healthline, 5 Mar. 2021, www.healthline.com/nutrition/low-carb-nuts.

[4] Ruairi Robertson, PhD. “6 Super Healthy Seeds You Should Eat.” Healthline, Healthline Media, 9 Oct. 2017, www.healthline.com/nutrition/6-healthiest-seeds.

[5] Gunnars, Kris. “Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth.” Healthline, 2017, www.healthline.com/nutrition/extra-virgin-olive-oil.

[6] Flores, Marcos, et al. “Avocado Oil: Characteristics, Properties, and Applications.” Molecules, vol. 24, no. 11, 10 June 2019, p. 2172, www.ncbi.nlm.nih.gov/pmc/articles/PMC6600360/, https://doi.org/10.3390/molecules24112172.

[7] Anh, Nguyen Hoang, et al. “Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials.” Nutrients, vol. 12, no. 1, 1 Jan. 2020, p. 157, www.mdpi.com/2072-6643/12/1/157, https://doi.org/10.3390/nu12010157.

[8] Mirzavandi, Farhang, et al. “Effects of Garlic Supplementation on Serum Inflammatory Markers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Diabetes & Metabolic Syndrome: Clinical Research & Reviews, vol. 14, no. 5, Sept. 2020, pp. 1153–1161, https://doi.org/10.1016/j.dsx.2020.06.031.

[9] “5 Healing Bone Broth Recipes for Your Body, Gut, and Skin.” Healthline, 11 Aug. 2017, www.healthline.com/health/food-nutrition/healing-bone-broth-recipes.

[10] Moskowitz, Roland W. “Role of Collagen Hydrolysate in Bone and Joint Disease.” Seminars in Arthritis and Rheumatism, vol. 30, no. 2, Oct. 2000, pp. 87–99, https://doi.org/10.1053/sarh.2000.9622.