I’m going to be honest, this recipe was kind of made up on the fly. Because I tend to feel really awful when I’ve eaten tomatoes. I’m really sensitive to certain nightshade vegetables. So I was planning to make a chili mac dish for lunch but I needed one that doesn’t require tomatoes. Which made me think of white chicken chili with a vegetarian spin.
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Ready to get started with meal prep but no clue where to start? I’ve compiled a list of twelve easy, healthy, and delicious recipes to get you started on your menu planning.
I like to plan two recipes for my weekday lunch meals, three days of one recipe, two day of another. This way I never get bored with eating the same thing every week. If you prefer to simplify, you can definitely stick to one recipe per week. In which case, here’s twelve weeks of menu planning all done for you.
Setting up a meal prep routine is a great way to save time and money during the week.
Preparing your own food saves money. Pick your meals based on what’s on sale and in season to ensure you’re getting the best bang for your buck.
Preparing your own meals means having total control over ingredients. This is important if you’re on a specialty diet. When you make it yourself, you know exactly what you’re eating and can feel good about what you’re putting into your body.
Spending just an hour or two in the kitchen one day a week means not spending time preparing meals every day, freeing up your time for everything else you need to get done in a day. And who couldn’t use a little more time?
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I’m in! How do I get started?
First, plan your menu. I spent a little time, usually not more than 20 minutes picking out what I want for meals the following week. I use Pinterest and my cookbook library to plan out what I’m going to make. I use a two column document to create my shopping list on one side and my menu for the week on the other. Get your free printable right here on my blog (see the form above).
Next, I spent a little time on Sundays doing my cooking. Typically, I prep lunches, snacks, and any baked goods I’m planning to make. I like to leave dinners to be made fresh during the week. I find it a nice way to relax in the evenings after a busy day. But set your meal prep plan based on what works for your lifestyle.
When I’m done, I have a week’s work of healthy options ready to grab and go. I use glass food containers that are microwave and dishwasher safe for easy heating and clean up. I like containers with compartments so there is space for a main dish, sides, special condiments, etc. Here is a link to my favorites:
Ready to Get Started?
Here’s a list of twelve of my favorite lunch recipes to start you off:
Sweet glazed carrots and nutty black rice make a great pairing in this salad.
I first started doing meal prep three years ago. I found myself getting tired of eating the same old sandwich and fruit every single day. My process has continued to evolve as my schedule and tastes have changed. But I still take the time, at the start of each week, to create delicious and healthy meals to keep me going during a busy week.
For more details on how I plan my meal prep every week, jump over to my Meal Prep page (see top menu). You’ll find helpful tips as well as essential products I use. Subscribe to my blog to get a free download of my meal prep planning worksheet.
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Maple Glazed Carrot and Black Rice Salad with Salmon
Preheat the oven to 400 degrees. Line a baking sheet with a non-stick baking mat.
Using a mortar and pestle, roughly grind the coriander and cumin seeds.
In a bowl, combine the carrots, 1 tbsp of avocado oil, ground coriander and cumin, turmeric, paprika, salt and pepper. Spread out over the baking sheet and bake 20 minutes. Add the maple syrup and bake an additional 10 minutes. Allow to cool slightly.
In a small pot, combine the black rice and water. Bring to a boil. Cover and reduce to simmer. Cook for 30 minutes, until the rice is tender the water has been absorbed. Allow to cool slightly.
Season the salmon with salt and pepper.
In a pan, heat the avocado oil over medium-high heat. Cook the salmon about 8 minutes per side, or until done.
To a large bowl, add the arugula, almonds, cranberries, black rice, carrots, and the dressing. Toss gently to combine.
Divide the salad among meal prep containers. Add portions of the salmon. Refrigerate until ready to eat.
For the Dressing
In a mini food processor, add the dressing ingredients and blend to combine.
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I find Latin and Tex-Mex dishes to be some of the most difficult to translate into anti-inflammatory friendly meals. Mainly because so many of them incorporate tomato-based salsas and sauces. And what fun are enchiladas or quesadillas without cheese? Am I right? Not to mention some of the peppers that give these dishes their zest can also be problematic. But sometimes, the craving hits and you just have to satisfy it.
And this vegan enchilada dish does just that, while avoiding most of the problem foods. I did make them vegan, so they are completely plant-based and have no cheese. If you really need the dairy, I would recommend using crumbles of feta. Feta cheese is made from sheep milk or a blend of sheep and goat milk. Because of the different proteins in these types of milk, they tend to cause fewer inflammation issues. I do occasionally incorporate feta into my diet and find that I don’t have issues from it. Plus it adds the satisfying saltiness of a cotija cheese, which is perfect for this dish.
Green Enchilada Sauce
For my enchilada sauce, I wanted to avoid tomatoes. So I went with a green sauce. Fresh enchilada sauce is quick and easy to throw together in a blender. Capsaicin, the stuff that gives peppers their heat can cause increased inflammation in some people. For this sauce, I used poblano peppers and one jalapeno with the seeds and ribs removed. Most of the capsaicin is found in the seeds and ribs. So removing these helps minimize any exposure.
To make the sauce, start by roasting the poblano peppers under a broiler or over the open flame of a gas burner. Turn the peppers until the skin has blackened and blistered on all sides. Then place the peppers in a resealable bag or a bowl with a tight fitting lid. Let them sit for about fifteen minutes. The steam will loosen the skin away from the flesh of the pepper. Gently remove the skin and discard the skin from the outside of the poblanos. It’s not necessary to remove every bit of skin. Just remove the majority.
Remove the stem, seeds and ribs from the jalapeno and roughly chop.
Add the peppers to a high speed blender, along with a small onion, roughly chopped, four cloves of garlic, 1 teaspoon ground cumin, ½ teaspoon of dried oregano, 1 tablespoon of avocado oil, 1 cup vegan vegetable stock, the juice of one lime, and salt and pepper to taste.
Process the sauce in the blender until smooth and set aside.
This can also be used as a restaurant style salsa. Service with gluten free corn tortilla chips as an appetizer or a snack.
Gluten Free Wraps
Instead of tortillas, I discovered some great gluten free wraps made with flax and chia seeds. Both are loaded with fiber and other anti-inflammatory friendly nutrients. This brand makes a few other varieties that I’m looking forward to trying in other recipes.
If you prefer to use a traditional tortilla, stick to gluten free corn tortillas.
Making the Enchiladas
To make the enchiladas, start be peeling and dicing the two to three sweet potatoes. Toss them in a tablespoon of avocado oil, a teaspoon of cumin, salt and pepper. Roast in a 400 degree oven about 35 to 40 minutes, until soft. When the potatoes are done, reduce the oven temperature to 350 degrees.
Drain and rinse the black beans. I always go for no salt added when shopping for canned beans. This way I have complete control over the amount of salt going into my dish. Combine the beans with the roasted sweet potatoes and ¼ cup of the enchilada sauce. Stir to combine.
In a 9×13 baking dish, add a small amount of sauce to create a thin layer along the bottom of the pan. Lay down one of the gluten free wraps and add a generous amount of the bean and potato mixture. Roll up the wrap around the filling. Repeat with the remaining five wraps.
Pour the remaining sauce over the top of the enchiladas and bake at 350 degrees for 15 to 20 minutes or until warmed through.
For serving, top the enchiladas with slices of avocado, green onions, and/or toasted pumpkin seeds.
These are best enjoyed the same day but can be reheated in the oven. Just warm at 350 degrees for 15 to 20 minutes to warm back through.
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1Jalapenostem, ribs, and seeds removed; roughly chopped
1small Onionroughly chopped
4clovesGarlic
1tspGround Cumin
1/2tspDried Oregano
1tbspAvocado Oil
1cupVegetable Stockvegan
Juice of 1 lime
Salt and Pepperto taste
Instructions
For the Enchiladas
Preheat the oven to 400 degrees.
Toss the peeled and diced sweet potatoes with one tablespoon of avocado oil, cumin, salt and pepper. Spread in a single layer on a lined baking sheet. Roast at 400 degrees, about 35 to 40 minutes, until soft. Remove from the oven and set aside. While the potatoes are roasting, prepare the sauce.
Reduce the oven to 350 degrees.
Combine the sweet potatoes with the black beans and 1/4 cup of the enchilada sauce.
Add a thin layer of sauce to the bottom of a 9×13 baking dish.
Lay one of the gluten free wraps in the baking dish. Add a generous portion of the potato and bean mixture. Roll up the wrap and place, seam side down in the baking dish. Repeat with the remaining five wraps.
Pour the remaining enchilada sauce over the wraps, spreading it into the cracks between wraps.
Bake the enchiladas at 350 degrees for 15 to 20 minutes, until they are warmed through. Garnish with slices of avocado, sliced green onions, toasted pumpkin seeds, and/or chopped fresh cilantro.
For the Sauce
Place the poblano peppers under a broil for about 10 minutes, turning so that the skin is charred on all sides. This can also be done over a burner; be very careful if using this method. Place the charred peppers in a resealable bag or in a bowl with a tight fitting lid. Set aside for 15 minutes. The steam from the peppers will soften the skin, making it easier to remove.
After 15 minutes, carefully remove the skin from the poblanos. It is not necessary to remove all of the skin, just the majority. Do not rinse the peppers. Remove the stems, seeds, and ribs. Add the peppers to a high speed blender.
To the poblanos, add the remaining sauce ingredients. Pure until smooth. Set aside until ready to use.
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It’s meal prep time again! This salad is a quick and easy combination of lots of amazing super foods. For starters, pearl barley is a good source of potassium and fiber. Figs, dried blueberries, spinach, and pumpkin seeds are all rich sources of antioxidants and other nutrients which help reduce inflammation in the body.
This recipe makes two lunch servings of salad. It can also be doubled and served as a delicious side dish, without the chicken.
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In a medium pot, place the pearl barley and water. Bring to a boil. Reduce to simmer, on low, for 30 minutes. The barley should be tender and all the water absorbed. Allow to cool slightly.
In a large bowl, combine the remaining salad ingredients. Add the cooled barley. Toss with the dressing to coat.
Divide the salad into meal prep containers and refrigerate until ready to eat.
For the Dressing
In a mini food processor, add the dressing ingredients and blend to combine.
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The key to keeping meal prep lunches interesting is making them flavorful. This dish is loaded with flavor from the fresh ginger to the juicy pineapple. Add in tender chicken and a protein-packed grain. You really can’t go wrong with this one.
Benefits of Pineapple
Pineapple has long been known as an anti-inflammatory. Why? Because it contains Bromelain. Bromelain is an enzyme that aids in digestion and contains anti-inflammatory properties. Studies say it can also help with pain control. So it’s a great ingredient to incorporate into your diet if you are affected by inflammatory autoimmune conditions (see my About Me page for disclaimers). Plus it’s sweet and delicious!
Benefits of Ginger
Ginger has a crazy amount of health benefits. It’s a natural germ fighter. It’s great for relieving nausea and stomach irritation. It’s anti-inflammatory and has been shown to reduce muscle pain. It’s the epitome of a super food! Plus fresh ginger adds a slightly spicy, slightly citrus flavor to dishes. It’s so good!
Grain Options
I try to stick with protein-rich grains with lots of antioxidants in my meals. So I tend to avoid things like white or even brown rice. If that’s your preference with a dish like this, by all means, go for it. But I find there are better options that pack more nutritional value into my meals. Which is important to me when I’m consuming a small portion. Might as well make every calorie count, right? I also like to avoid gluten whenever possible because I find it can lead to inflammation for me. So here are some other options for you:
Quinoa
Quinoa is a delicious super grain that is packed with fiber and protein. It’s a great substitute for rice and it’s really quick to prepare. Be sure to give your uncooked quinoa a rinse before cooking to eliminate any bitterness. My preferred brand of quinoa calls for a two to one ratio of liquid to quinoa. I add two cups of water or vegetable stock and one cup of quinoa to a small pot with a small pinch of salt. Bring it to a boil and simmer for fifteen minutes until the liquid has been absorbed. Let it stand about five minutes and then fluff with a fork before serving.
Forbidden Rice
Also aptly known as black rice for its hue, this stuff is also packed with protein, fiber and antioxidants. I really like the subtle nutty flavor while texturally, it gets soft like white rice. It is a little slower cooking than quinoa. My preferred brand takes thirty minutes. But it’s well worth it.
Gluten Free Brown Rice Noodles
This is a great, gluten free pasta option. I like the wider Pad Thai noodles but Maifun is a great option if you prefer a thinner cut. They’re a good source of fiber and they cook up in just five minutes.
Recipe:
Start by taking the skin off a fresh pineapple and removing the core. I like to use a pineapple corer to make this job a little easier and cuts the fruit into even slices. Place half the pineapple into the bowl of a food processor. Add ¼ cup of coconut aminos, 3 tablespoons of rice wine vinegar, 3 cloves of garlic, 1 inch of grated ginger and a pinch of salt. Process until smooth and set aside.
Cut the remaining pineapple into chunks and set aside.
Cut about a pound of chicken thigh meat into bite sized pieces (swap breast meat if you prefer). Toss the chicken pieces in two tablespoons of cornstarch, salt and pepper. Add a tablespoon of avocado oil to a pan. Heat over medium-high heat until it shimmers. Add the chicken pieces and allow to brown. When the chicken is nearly browned, add the pineapple pieces. Allow them to caramelize. Add the pureed mixture from the food processor. Reduce the heat and allow to simmer until the chicken pieces are cooked through and the sauce is thickened.
While the chicken is cooking, prepare your grain of choice.
Divide the grain between three meal prep containers. Top with the chicken mixture. Store in the fridge until ready to heat and enjoy.
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1lbBoneless, Skinless Chicken Thighscut into bite-sized pieces
2tbspCornstarch
1tbsp Avocado Oil
Salt and Pepperto taste
Instructions
To prepare the sauce, add half the pineapple along with the coconut aminos, rice wine vinegar, garlic, ginger, and salt to a blender. Process until smooth and set aside.
Cut the remaining half of the pineapple into chunks and set aside.
Toss the chicken pieces in the cornstarch and season with salt and pepper.
In a large skillet, heat the avocado oil over medium-high heat until it shimmers. Add the chicken pieces and brown on all sides. Add the pineapple chunks and allow to caramelize. Pour in the sauce mixture and simmer until the chicken is cooked through and the sauce is thickened.
Prepare your grain of choice.
Portion your grain of choice and the chicken mixture between two to three meal prep containers. Refrigerate until ready to heat and enjoy.
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This earthy and delicious salad makes a perfect lunch.
This is something of an “everything but the kitchen sink” type salad. It started off with roasted sweet potatoes, wilted spinach, lentils, and pearl barley in an herb dressing. Which sounded like a nice combination of super foods. Then I decided to add in some hard boiled eggs for a little extra protein. Which lead me to debate adding in some tuna instead of the eggs. Ultimately, I decided, why not both?
The overall combination is an earthy and satisfyingly filling lunch that works perfectly for meal prep. The recipe made three days worth of lunch-sized salad servings. This would also make a great weeknight dinner.
Start by preheating the oven to 400 degrees. Prepare a baking sheet by lining it with foil. The idea is roast and caramelize the sweet potatoes so I would avoid using a silicone baking mat in this case. Toss the diced sweet potatoes in avocado oil, salt, and pepper. Roast for about 40 minutes until soft. Stir the potatoes halfway through the roasting process.
While the potatoes roast, add the lentils and pearl barley in a small pot and add the vegetable stock. Bring to a boil and simmer until tender, about 40 minutes. When the lentils and barley have finished cooking, turn off the heat. Add the spinach to the pot and cover. This will allow the spinach to wilt in the steam.
I like to use a mini food processor for the dressing. I find it makes creating vinaigrette dressings easier. So I add all of the dressing ingredients to the mini food processor and process until they are combined.
To assemble the salad, add the sweet potatoes, tuna, spinach, lentils and barley to a large bowl. Add the dressing and toss to combine. Top with chopped hard boiled eggs.
This is a great dish for meal prep. Portion it out into your preferred meal prep containers and refrigerate until ready to enjoy.
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Roasted Sweet Potato Salad with Lentils, Pearl Barley, Tuna and Herb Dressing
Toss the sweet potatoes with the avocado oil, salt and pepper on a lined baking sheet. Roast the potatoes for 40 minutes, stirring occasionally. When finished, allow to cool slightly.
While the potatoes are roasting, combine the pearl barley, lentils, and water (or vegetable stock) in a small pot. Bring to a boil and reduce to a simmer for approximately 40 minutes or until tender and all the liquid has been absorbed.
When the lentils and barley have finished cooking, add the spinach to the pot. Cover and allow to wilt slightly, about five minutes.
In a large bowl, combine the sweet potatoes, lentil mixture, and tuna. Stir to combine and top with hard boiled eggs and herb dressing.
For the Dressing
Combine the dressing incredients in the bowl of a small food processor. Process to combine.
Notes
1/4 cup fresh dill and 1/4 cup fresh chives can be substituted for the dried herbs in the dressing.
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For this salmon recipe, I created a spice paste using hickory smoked sea salt, cumin, and smoked paprika, to create an earthy, smoky flavor, blended with maple syrup, for sweetness. If you like a little heat in your barbecue flavor, I recommend adding a pinch of cayenne pepper or some red pepper flakes to the spice paste.
This is a great recipe for meal prep lunches or a really easy weeknight dinner. Pair it with my gluten free, dairy free “mac & cheese” or Mexican sweet corn sweet potato salad.
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In a small bowl, combine the spices and maple syrup.
Place the salmon fillets on a lined baking sheet and brush with the spice mixture.
Bake the salmon for 25 minutes, or until done.
Notes
Cook’s note: soak your cashews in hot water for approximately 30 minutes before preparing this recipe. You may skip this step if using a high speed blender.
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Since overhauling my diet in 2019 to a more anti-inflammatory friendly way of eating, it meant avoiding gluten and dairy. Gluten hasn’t been that difficult of a transition. It has it’s challenges but there are so many substitute products available now, it really hasn’t been that bad. But dairy, that has been really tough. Keep in mind, I grew up in the mid-west where we smother literally everything in cheese. Like, we put cheese on our cheese. So avoiding dairy was a big change!
What I really like about this recipe is, you really don’t miss the dairy. It has that yummy, creamy, comforting texture and a delicious flavor. A lot of vegan mac & cheese recipes I’ve run across typically call for white potatoes, which are part of the nightshade family of fruits and vegetables.
There are a lot of conflicting opinions on whether or not nightshade vegetables contribute to inflammation in the body. Personally, I avoid them and replace white potatoes with sweet potatoes, which are anti-inflammatory friendly. But everyone is different and may be affected differently by certain foods. Bottom line, use what best fits your diet or what was recommended by your healthcare provider. My recipe here calls for sweet potatoes, which also gives that familiar yellow color to the sauce.
For the salmon, I created a spice paste using hickory smoked sea salt, cumin, and smoked paprika, to create an earthy, smoky flavor, blended with maple syrup, for sweetness. If you like a little heat in your barbeque flavor, I recommend adding a pinch of cayenne pepper or some red pepper flakes to the spice paste.
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I like to keep things as simple as possible when I’m putting together my meal prep menu for the week. This salmon dish goes together very quickly and easily. Yet, it’s packed with flavor.
For this meal, I elected to make the mango salsa myself. You can definitely use a jarred fruit salsa, if you prefer. I never seem to have good luck when it comes to picking out mangos. So I took the easier route and went with frozen mango chunks instead. Frozen fruits are processed at their peak so you know you’re getting flavorful fruit. Obviously, it’s not quite the same as fresh but this is one way to avoid issues with fruits being out of season.
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1/2cupQuinoacooked according to package instructions
1lbSalmon Fillets
1tbspCumin
1tbspSmoked Paprika
1tbspChili Powder
1tbspAvocado Oil
Salt and Pepperto taste
For the Salsa
2cupsMango Chunksthawed if using frozen fruit
1smallRed Oniondiced
1smallYellow Bell Pepperdiced
1smallJalapenodiced, ribs and seeds removed
2tbspLime Juice
Cilantrofinely chopped (optional)
Salt and Pepperto taste
Instructions
For the Salmon and Quinoa
Prepare the quinoa according to package instructions.
In a skillet, heat the avocado oil over medium-high heat, until it shimmers.
In a small bowl, combine the spices. Rub the mixture over the top of the salmon fillets.
Place the salmon in the pan, skin side down and cook approximately five minutes. Turn the fish and cook an additional three minutes. Return the fish to the skin side, reduce the heat to low. Cover the pan and allow the salmon to cook through.
To assemble, place a layer of quinoa in a meal prep container. Top with a salmon fillet. Add the salsa to a separate well of the meal prep container. If not using partitioned containers, store the salsa separately until ready to eat.
For the Salsa
Add the salsa ingredients to a large bowl and toss to combine. Season with salt and pepper, to taste.
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