I see acai berries added to so many things now drinks, foods, and facial products acai contain antioxidants and fiber. They are a so-called superfood with lots of health benefits, here is a quick recipe to try at home since Acai also is not cheap. http://www.veganhuggs.com always has great recipes let’s try this one out, you can find acai at most supermarkets frozen section or amazon freeze dry or powder form:
1 cup coconut milk or any plant-based milk (more if needed) 1 1/2 cups mixed berries , frozen 1 large banana , ripened 1 tablespoon chia seeds (sub flax seeds) 2 Acai Frozen Packs , unsweetened
To a high-powered blender, add the coconut milk and banana first, then add the remaining ingredients (break the acai packets in two). Blend on high until creamy and smooth, using the tamper as needed. The consistency should be very thick, but if it’s too thick for the blender to move, add a few splashes of milk. If it’s too thin, add more frozen fruit. Pour into two small bowls and add your favorite toppings. Enjoy!
If you would like to have a smoothie instead of a smoothie bowl, add a ½ cup more of plant-based milk or coconut water.
If your blender isn’t powerful. You may want to defrost the acai packs for a few minutes before adding them. Just until it’s a little softer, but not thawed. You can run them under water or leave them on the counter.
Feel free to get creative! Add your favorite fruit, greens, nuts, or seeds to your acai smoothie bowl. Keep the ratios about the same in this recipe and it will be delicious.
For extra sweetness, add 2-4 Medjool dates to the blender.
Nutrition is calculated without toppings.
Recipe yields enough mixture for 2 small bowls or 1 large bowl.
It’s meatless Monday what can you have that can still give you protein boost chickpea can never go wrong. Check out this recipe for spicy garlic chickpea from http://www.bonappetit.com. Think about all the sides, some rice, salad, perhaps on some avocado toast? Whatever your side is this will hit the spot and if you make enough pack to go for lunch the next day!
2 15-oz. cans chickpeas (rinsed)
4 crushed garlic cloves
1 chile de árbol, crushed, or ½ tsp. crushed red pepper flakes
¾ cup olive oil
freshly ground black pepper
Cook chickpeas with garlic and chile in oil in a large skillet over medium-high heat until garlic is golden and chickpeas begin to blister, 6–8 minutes; season with salt and pepper.
Gnocchi is a favorite of mine but finding ways to make it more delicious is super exciting! Doesn’t matter if you boil or oven bake it here is a recipe you will really enjoy. Fast and easy but full of flavor make enough to pack some for-lunch the next day, thanks again http://www.marthastewart.com:
6 tablespoons extra-virgin olive oil, plus more for drizzling
1 large eggplant (1 pound), stem removed, cut into 1/2-inch pieces
Kosher salt and freshly ground pepper
4 cloves garlic, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds large tomatoes (3 to 4), cored and diced
1 pound fresh or frozen gnocchi
1/4 cup thinly sliced fresh basil leaves, plus more for serving
1/2 cup ricotta
Heat 1/4 cup oil in a large skillet over medium. Add eggplant, season generously with salt, cover, and cook, stirring occasionally, until tender, about 10 minutes. Transfer to a plate.
Add remaining 2 tablespoons oil to skillet over medium heat.
Add garlic and red-pepper flakes and cook, stirring, until fragrant, 1 minute.
Add tomatoes and simmer, stirring, until slightly thickened, 5 minutes. Return eggplant with any juices to skillet; season with salt.
Add gnocchi in a single layer atop eggplant, cover, and cook until tender, 6 to 8 minutes (or, if using frozen, about 1 minute more).
Sprinkle with basil and serve, topped with a spoonful of ricotta, more basil leaves, pepper, and a drizzle of olive oil.
Looking for ideas for Taco Tuesday for your vegan friends, break out the veggies to see which of these recipes they will love best or maybe both? Adding variety to your next taco bar even for your meat eating friends could be a great treat:
1 small cauliflower, outer leaves and core discarded, cut into small florets
1 pound red cabbage, thinly sliced (about 1/2 small red cabbage or 6 cups sliced)
Place the cauliflower and cabbage on a large sheet pan. Drizzle with the olive oil and sprinkle with the cumin, coriander, and salt. Use your hands to mix everything together and spread it out into an even layer. Roast, stirring every 15 minutes, until the vegetables are softened and browned in spots, about 45 minutes. (I roasted my cabbage and cauliflower on two separate sheet pans. I cooked the cauliflower for 25 minutes and the cabbage for 10 minutes. Both ways work!)
Evenly divide the Avocado Sauce and roasted vegetables among the tortillas. Serve immediately with the radishes, serranos, avocado slices, and cilantro, if using.
Prep the green beans by blanching them in boiling water for 3 minutes, then transfer to a bowl of ice water. Once cool, transfer to a towel to dry and set aside.
Make the Tomatillo salsa and chill until ready to use.
Make the filling. Heat a grill to medium heat and grill the blanched green beans and the whole ears of corn until charred on all sides.
Chop the green beans into 1” pieces and add them to a large bowl with the onion and tomatoes. Slice the kernels off the corn and add those to the bowl as well. Add the olive oil, lime juice, cilantro, pinches of salt and pepper, and a few spoonfuls of the tomatillo salsa and toss. Season to taste.
Grill or warm the tortillas. Assemble the tacos with the corn taco filling, feta cheese, and serrano slices, if desired. Top with salsa and serve the extra on the side.
Looking for a fast and delicious bowl for lunch or maybe early dinner bowls? Check out this fun Brazilian bowl recipe from http://www.thewanderlustkitchen.com made up of mango, avocado, and cashews yum! You can make recipe as is or throw in some of your favorite extras to make your own version:
2/3 cup full-fat coconut milk
1 1/2 cups long grain white rice
1/2 teaspoon salt
1/4 cup shredded coconut
2 cups cooked black beans
1/2 teaspoon cumin
1/4 teaspoon coriander
2 small mangoes, pitted, peeled and diced
2 ripe avocados, pitted, peeled, and sliced
1/4 cup diced red onion
1/2 cup cashews
1/4 cup chopped cilantro leaves
Lime wedges for serving
Place the coconut milk, rice, and salt in a large saucepan along with 1 1/2 cups water. Set the pot over medium heat and allow to cook until the liquid drops below the level of the rice. Stir the pot, cover, and turn the heat down to low. Allow to cook for 10 minutes. Turn off the heat, stir in the shredded coconut and re-cover. Allow to rest until ready to serve.
Place the black beans in a small pot along with the cumin and coriander. Heat over medium, stirring frequently, until warmed through.
Divide the cooked rice, warmed beans, mango, avocado, onion, and cashews into four shallow bowls. Top each with cilantro and serve with lime wedges.
Do you ever just want a side dish that will add spice to your meals. Bell peppers especially red always make a great choose not only because of their great flavor but color too! Pick up some fresh peppers at the local farmers market or your local grocery store and try this recipe out:
8 red bell peppers
2 garlic cloves, very thinly sliced
¼ cup olive oil
2 tablespoons (or more) sherry vinegar or red wine vinegar
2 tablespoons chopped marjoram,
divided Kosher salt
Heat broiler. Place bell peppers on a rimmed baking sheet. Broil, turning occasionally, until skins are blackened and blistered all over, 14–17 minutes. Transfer peppers to a large bowl, cover with plastic wrap, and sweat 15 minutes.
Remove skins and seeds from peppers; discard. Tear peppers into about 2″-wide strips. Toss in a clean large bowl with garlic, oil, vinegar, and 1 Tbsp. marjoram; season with salt. Let sit at least 20 minutes and up to 4 hours.
Just before serving, taste peppers and season with more vinegar and/or salt if needed. Scatter remaining 1 Tbsp. marjoram over top.
I love to eat rice no matter how you make it steam, fried, in stew, etc. The list of ingredients you can add is endless and depending on the dinner theme for the night helps too! This recipe for garlic rice is simple but delicious thanks to http://www.bonappetit.com make some tonight:
8 garlic cloves, thinly sliced
⅓ cup grapeseed or vegetable oil
12″ piece ginger, peeled, finely chopped
1 large egg, beaten to blend
3 cups chilled cooked short-grain rice
2 tsp. toasted sesame oil
4 scallions, thinly sliced on a diagonal
¾ cup coarsely chopped cilantro
2 tsp. toasted sesame seeds
Toss garlic and grapeseed oil in a large nonstick skillet. Arrange garlic in a single layer and set over medium heat. Cook, shaking pan often, until garlic is barely golden and crisp (oil should stop bubbling at this point), about 5 minutes. Using a slotted spoon, transfer garlic chips to paper towels to drain; season with salt.
Increase heat to medium-high and cook ginger in oil in the same skillet, stirring occasionally, until just softened and fragrant, about 2 minutes. Add egg and stir to break up; cook until just set (this will take a matter of seconds). Add rice and sesame oil and toss to combine. Cook, undisturbed, pressing down on rice with a spatula so it makes good contact with the pan, until rice begins to crisp, about 2 minutes. Give rice a toss, then press down on it again, cooking until you get more crispy bits, about 2 minutes. Remove skillet from heat and toss in scallions and half of garlic chips; season with salt.
Transfer fried rice to a platter and scatter cilantro, sesame seeds, and remaining garlic chips on top.
Do Ahead: Garlic chips can be made 1 day ahead. Store airtight at room temperature.
Need a snack that can get you thru the day or maybe thru a workout! Tired of paying over $5 to get a tiny box, well thanks to trader joes you can make it yourself. Could cost you over $5 but you can also make more than 1:) And don’t forget to add mixed nuts if you like trader joes has a great selection:
1 block TJ’s English Coastal Cheddar (or 5 TJ’s Sharp Cheddar Snack Pack pre-portioned, individually-wrapped pieces of Cheddar)
1 jar TJ’s Peanut Butter with Flax & Chia Seeds
5 of your favorite TJ’s Apples
You will need food storage containers for ingredients and daily meal prep, and 5 small sauce containers for peanut butter.
Prep components: Trim ends of celery and slice into thirds. Slice cheese into 1-inch cubes. Measure 2 tablespoons peanut butter into each of the small sauce containers. Halve eggs. Refrigerate prepped ingredients in separate food storage containers until needed.
Assemble protein box: Each morning, place the following in your box: two egg halves, 6-7 carrots, 5-6 celery sticks, 5-6 cubes of cheese, 2 tablespoons of peanut butter, and one apple.
Preheat oven to 450 degrees. On a rimmed baking sheet, toss chickpeas with 6 tablespoons oil and za’atar. Season with kosher salt and pepper. Roast 15 minutes. Add pitas to sheet, stir to coat, and roast until chickpeas and pitas are crisp, about 10 minutes more.
Meanwhile, stir together yogurt and zest; season with salt and pepper. In a bowl, toss together radishes, cucumbers, lemon juice, and remaining 2 tablespoons oil. Season with kosher salt and pepper. Just before serving, dollop plates with yogurt mixture; top each with cucumber salad, chickpea mixture, and 2 grape leaves. Garnish with mint, more za’atar, and drizzles of oil; serve.
2022 are you looking to work on diet, budget, or maybe just want to have a healthy lunch time. Check out the great recipes from http://www.loveandlemons.com these are all healthy meal prep for all mealtimes breakfast, lunch, & dinner. Review choices, make a shopping list, and plan out your day or week for chow time:
Healthy Meal Prep Ideas for Breakfast
On a busy morning, there’s nothing better than having a healthy breakfast prepped and ready to go. P.S. Many of these breakfast meal prep recipes can also double as snacks!
Overnight Oats Don’t have time to make hot oatmeal in the morning? Mix up these overnight oats the night before! Stored in a Mason jar, they’re a perfect grab-and-go breakfast.
Healthy Banana Bread Store it at room temperature for up to 4 days. After that, freeze slices to have on hand for busy mornings. ~30 seconds in the microwave are all it takes to thaw a piece of this moist, warmly-spiced bread.
These healthy meal prep recipes are my favorite ones to pack for lunch. They’re filled with fresh veggies and herbs, so they’re light and flavorful, but ingredients like whole grains, beans, chickpeas, and/or avocado make them substantial enough to fill me up.
Orzo Salad I had this one on repeat throughout the summer! Serve it as a side dish with dinner one night and save the leftovers for lunch the next day.
Sesame Soba Noodles This recipe is one of my all-time favorite meal prep ideas. The nutty dressing tastes fantastic on a wide variety of veggies. Toss in whatever you have on hand!
Kale Salad with Carrot-Ginger Dressing Unlike tender lettuces, kale holds up nicely once it’s dressed, making this salad perfect for meal prep. Dried cranberries, toasted seeds, and the bright carrot-ginger dressing pack it with fun textures and flavors.
Mediterranean Chickpea Salad I especially love making this salad in late summer and early fall, when tomatoes, peppers, and fresh herbs are at their best.
Vegan Burrito Bowls Meal prep all the components on the weekend, and you’ll look forward to lunches all week! For a fun veggie twist, substitute cauliflower rice for regular rice.
Best Buddha Bowl A sunny turmeric-tahini sauce takes this veggie and brown rice bowl over the top.
Healthy Lunch Wraps These zingy wraps are one of my go-to meal prep recipes right now. Fully assembled, they’ll keep for a day or two in the fridge, but if you prefer to prep for the entire week at once, you can store the components separately and put the wraps together throughout the week.
Fresh Spring Rolls Good news! You can assemble these peanut spring rolls entirely in advance, so they’re great for busy workdays. Served with extra peanut sauce for dipping, they’re such a fresh, yummy lunch.
Soups and Stews
If you ask me, soups and stews are some of the best easy meal prep ideas. Here’s why:
They’re great for both lunch and dinner.
They often taste better on the second or third day, after the flavors have had a chance to mingle.
And they freeze super well.
Get ahead on your weekly meal prep by making a double batch of soup this weekend. Eat half this week, and freeze the rest for a busy week down the road. (These are my favorite containers for freezing soups and stews. They’re also perfect for prepping salads and bowls! Win-win.)
Easy Vegetarian Chili This smoky chili is a perfect one-pot meal! Thanks to the beans, it’s packed with protein, and it’s also filled with veggies like corn, onion, and peppers. If you like, top it with avocado and pickled red onions.
Easy Coconut Curry If you’re looking for easy meal prep recipes, add this curry to your rotation ASAP. It’s super simple to make, and it tastes just as good on day 3 as it does on the day it’s made.
Many-Veggie Vegetable Soup Adapt this recipe to use whatever veggies you happen to have on hand. Squash? Spinach? Bell peppers? They’d all be great here.
Cannellini Beans and Greens Make this recipe on a lazy Sunday when you’re hanging out at home. It takes some time, but it’s almost entirely hands-off.
Best Lentil Soup This soup’s lightly creamy broth and rich curry flavor have made it a Love & Lemons reader favorite. It keeps well for up to 4 days in the fridge and freezes like a dream.
Black Bean Soup Take your weekly meal prep to the next level by baking homemade cornbread to pair with this soup. They’re a match made in heaven, and both freeze perfectly.
More Freezer-Friendly Meal Prep Recipes
Soups and stews aren’t the only healthy meal prep ideas that freeze well! Make casseroles, patties, and more in bulk and freeze them to reheat on busy weeknights.
Easy Baked Ziti What’s better than saucy, cheesy comfort food on a chilly fall night?! To freeze this recipe, assemble the casserole up until the point of baking. Cover and freeze it in the baking dish. To reheat, bake, covered in foil, at 350°F for one hour, or until warmed through. Uncover it for the last 20 minutes of baking to brown the cheese on top.
Crispy Baked Falafel Jam-packed with herbs and spices, these homemade falafel balls are SO darn flavorful! Freeze them after baking. Then, reheat in a 400°F-oven for about 10 minutes, or until crisp and heated through.
Easy Black Bean Burger Freeze the cooked patties for up to 2 months. Reheat by baking them in a 400°F-oven until heated through, about 10-20 minutes. Then, pile them onto buns with your favorite fixings! I recommend pickles, onion, lettuce, tomato, and a big slather of chipotle sauce.
Best Vegetarian Lasagna Stuffed with roasted veggies, this recipe is a healthier version of the classic comfort food. To freeze and reheat it, follow the same method as the one listed for the baked ziti above.
Homemade Taquitos A super-fun appetizer or light dinner! After baking, freeze them for up to a month. To reheat, pop them in a 400°F oven for about 25 minutes, or until crisp and warmed through. Enjoy them plain, or serve them with plenty of salsa and guac.
Basic Healthy Meal Prep Ideas
Up to this point, I’ve shared healthy meal prep recipes for complete dishes. But one of my favorite ways to meal prep is actually by preparing components – not full recipes – that I can use in a variety of ways throughout the week. A pot of rice, baked tofu, a flavorful sauce…
I recommend this method if you don’t want to eat the exact same thing every day of the week. Here are some of my favorite components to prepare, along with my go-to ways to use them:
Whole Grains Perfect for bulking up grain bowls and salads, serving with curries and stir-fries, or tossing into fried rice. These grains are the ones I meal prep most often:
Roasted Veggies Serve them as a side dish, add them to a salad or bowl, fold them into tacos or burritos, stir them into pasta, bake them into frittatas…the options are endless! These veggies all keep well if you roast them ahead of time:
Flavorful Sauces Use them on salads, grain bowls, tacos, burritos, sandwiches, and more! If you meal prep a flavorful sauce, it will punch up so many of your meals throughout the week. Here are some of my favorites: