Meal prepping was once the exclusive domain of busy people on super strict diets and pro-athlete types. But the reality has always been that meal prep is for everyone, regardless of family status, diet, or profession. And while there is a misconception that meal prep is itself time-consuming, a wealth of recipes exist online that make both prep time and mealtime easy and fast. That way, you can get on to the things that matter, or, because it’s your life, the things that don’t matter! So, here are some ideas for prepping a good breakfast, lunch, or dinner, from frozen burritos to a delicious bake.
Breakfast Burritos
Frozen breakfast burritos are great to have at the ready. Nutritious, yummy, and handheld, these meals can easily be prepped for an entire week or even longer. This recipe makes four burritos.
Ingredients:
- 4 large flour tortillas
- 4-6 eggs or equivalent egg substitute
- 8 oz. breakfast sausage, bacon, vegan substitute
- 1 cups shredded cheese
- 1 cups diced vegetables (bell peppers, onions, spinach, etc.)
- ½ cup shredded potatoes or hash browns
- Salt, pepper, garlic powder, cumin (optional)
Directions:
Cook the breakfast protein until browned fully, draining if necessary. Sauté diced vegetables in the same pan over medium heat until soft (about 5–7 minutes) and set aside. In a medium bowl, whisk the eggs and add seasoning until thoroughly mixed; pour into a nonstick pan, and scramble the eggs until they are fully cooked. Set aside. Lastly, warm the tortillas in a microwave or on the stove top until they become soft and pliable. Measure out the ingredients evenly for each burrito and carefully distribute.
To roll the burritos, fold the sides over the filling and seal each end by tucking inward, making sure they are tightly wrapped. Before freezing, individually wrap each burrito using foil or plastic wrap, and transfer them to a freezer bag or airtight container. To reheat, unwrap the burrito and microwave for about 1–2 minutes on high, flipping halfway through.
Mason Jar Salads
Mason jar salads are super easy to prep and will stay fresh in the refrigerator for several days if kept airtight. The trick is to layer the salad properly so that the ingredients most likely to wilt are kept as far away as possible from the wettest ingredients. Use some of the ingredient ideas below, listed from the bottom up. Again, these are just ideas. The final flavors and combinations are up to you.
Ingredients:
- 2-3 Tbsp salad dressing of your choice
- Very crunchy vegetables or ones that will hold up in moisture (onion, cucumbers, carrots, red cabbage, beets, mushrooms, or celery)
- Protein (roasted chicken breast, tuna, cooked tofu, chickpeas, beans, tempeh, or hard-boiled egg)
- Softer vegetables (cherry tomatoes, bell pepper, or broccoli)
- Grains (cooked and well-drained: pasta, quinoa, farro, or brown rice)
- Optional ingredients such as cheeses (feta, goat cheese, or shredded cheddar), dried fruits, nuts, or avocado (spritz with lemon juice to avoid browning)
- Greens (baby kale or spinach, spring mix, or romaine lettuce)
Directions:
After adding ingredients in the order listed, and when you are ready to eat, simply turn the jar upside down onto a plate or into a bowl. Alternatively, do some vigorous container shaking and enjoy your salad straight out of the jar.
Potato Leek Soup
Soups are some of the best freeze, thaw, and eat meals, period. That makes them ideal for meal prep especially when the days start getting colder. Potato leek soup is a classic, and this recipe makes about 6 servings.
Ingredients:
- 1 Tbsp vegan butter (or the dairy kind)
- 1 ½ Tbsp olive oil
- 3 large leeks (washed — leeks are notoriously gritty), thin-sliced, white and light green parts only
- 4 cloves of garlic
- 1 small onion, chopped
- 8-10 Yukon gold potatoes (or 5 medium-sized russet potatoes), roughly chopped
- 1½ tsp dried thyme
- ½ tsp rosemary and coriander
- 1-2 bay leaves
- 1 tsp salt
- Ground black pepper to taste
- 1 ½ Tbsp lemon juice
- 5 cups vegetable or “chik’n” broth
- 1 cup coconut milk (or heavy cream if you’re making it vegetarian)
- Chopped vegan “bacon” and chopped chives to garnish
Directions:
In a large pot over medium heat, sauté the onions and leeks in olive oil and butter until soft (about 4–5 minutes). Add the potatoes, garlic, salt, pepper, and spices to the pot, and continue sauteeing for another 3 minutes. Slowly pour in vegetable broth and add the bay leaf. Cover and let simmer until the potatoes become tender. Add lemon juice and coconut milk and cook for an additional 5 minutes, stirring occasionally. Blend in batches until smooth, or if you like a chunkier soup, leave it be. Distribute the soup into freezer-safe containers, and when ready to serve, thaw, heat, and add garnish.
Easy Shrimp and Broccoli
This is a deceptively simple and quick recipe perfect for prep day. If shellfish aren’t your thing, sub in chicken or diced tofu.
Ingredients:
- 1.5 lb raw jumbo shrimp, peeled and deveined
- 3 cups chopped broccoli
- 1 Tbsp chili powder
- Olive oil
- Zest from 1 lime
- Juice from 1.5 limes (set aside the other half for garnish)
- 2 Tbsp soy sauce, tamari, or Bragg liquid aminos
- 1 Tbsp olive oil
- 1.5 Tbsp sesame oil
- 4 Tbsp raw honey
- 1 Tbsp chili flakes
- 1 Tbsp minced garlic
- 2 tsp black pepper
Directions:
Coat shrimp with olive oil and toss with chili powder; set aside; Whisk lime zest, lime juice, soy sauce, olive oil, sesame oil, honey, red chili flakes, minced garlic, and black pepper. Heat olive oil in the skillet on medium-high heat and add broccoli, salt, and pepper. Cook for 5–6 minutes until soft. Remove from the pan and set aside. Next, adding more oil if needed, sear the shrimp on each side until cooked and slightly charred (about 4 minutes per side). Remove shrimp and set aside.
Let the skillet cool slightly, then return to medium heat. Pour in the sauce, and once it begins to simmer, add the cooked shrimp, tossing until coated. Lastly, add broccoli to the skillet, stirring to coat everything in the sauce. Distribute the shrimp and broccoli into freezer-safe containers along with brown rice or grain of your choice. They can be refrigerated for up to 3 days or frozen