New Year Meal Prepping Menu
We are now two weeks into 2024 and you may already feel busier than you were last year!
In our last blog, we discussed improving your mental motivation for sustaining new year’s resolutions and long-term goals. But, how do you actually put this into action? Maybe using small frequent meals may help to improve your motivation… and we’re giving you some easy meal prepping ideas to help get you started! All of these meal or snack examples are quick, simple, and delicious. We hope you love them this new year as much as we do.
Breakfast: Apple Pie Overnight Oats
Ingredients:
⅓ cup rolled oats
⅔ cup milk (or other milk alternative)
½-1 scoop vanilla or unflavored protein powder
1 tablespoon flaxseed
1 tablespoon chia seed
1 tsp cinnamon
⅓ cup diced apples
Directions:
Add all ingredients to a mason jar or glass container
Store in refrigerator overnight and enjoy in morning, adding 1 tablespoon almond milk or Greek yogurt for desired consistency
Hint: dice 1-2 apples and prep up to 5 days of grab and go breakfast at one time!
Lunch: Mediterranean quinoa bowls
Ingredients
½ cup quinoa
1 cup dark leafy greens
1 cup chopped cucumber, grape tomatoes, red onion mixture
4 oz chicken
1-2 tablespoons dressing
Feta cheese if desired
Dressing ingredients:
½ cup extra virgin olive oil
¼ cup white distilled vinegar or red wine vinegar
½ lemon, juiced
2 tablespoons tahini
2 teaspoons pure maple syrup
2 garlic cloves, minced
1 salt
Meal prep directions:
Cook 3 cups of quinoa to store in the refrigerator for the week
Chop 1 cucumber, 1 container of grape tomatoes, and 1 red onion, store together in 1 container for the week
Cook 2 lbs of chicken in the oven, roasted at 400 F for 25 minutes until 160 F to have on hand for the week
Prepare dressing by combining all ingredients into an airtight container to store for the week and use 1-2 tablespoons of dressing per meal and feta cheese if desired
Meal directions
Assemble grain bowl by adding already dark leafy greens and prepared ingredients into a large salad bowl then toss with 1-2 tablespoons of tahini dressing
Enjoy healthy lunches during your busy work day all week long!
This recipe can be easily made with tofu or tempeh instead of chicken!
Dinner: Ground turkey stuffed peppers
Ingredients
1/2 cup brown or wild rice
4 large green peppers, cut in half
1 tablespoon olive oil to sauté
1 pound ground turkey
8 ounces mushrooms, chopped
4 garlic cloves, minced
1/2 onion, diced
1 1/2 cup salsa
Cheese for the topping (low-fat mozzarella or cheddar)
Directions
Cook rice according to package directions in sauce pan
Preheat oven to 350 F and coat baking pan with nonstick spray
Prepare peppers by removing seeds and membranes, cut in half and set in pan
Heat 1 tbsp olive oil in large skillet
Add turkey, onion, garlic, mushroom into skillet and cook until turkey is no longer pink
Drain turkey mix then and add the rice and salsa to a large bowl
Divide mixture evenly among the 8 pepper halves
Bake for 40-45 minutes, adding cheese to the top with 10 minutes left - cook until peppers are tender
Store in an airtight container and refrigerate for dinners throughout the week
This meal can be easily made with lentils or ground tempeh instead of ground turkey!
You can find more recipe ideas from our registered dietitian Amanda Brainerd, @mandasmealsss, as well as loads of nutrition tips and tricks for healthy eating to start your new year off right.
Interested in more meal ideas and learning more about how we can help you reach your goals?
We’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: January 15th, 2024.
This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
