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Healthy Make Ahead Dishes

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20 Healthy MakeAhead Freezer Meals For Busy Days Simplify, Live, Love
20 Healthy MakeAhead Freezer Meals For Busy Days Simplify, Live, Love from simplifylivelove.com

Introduction

In today's fast-paced world, finding time to cook healthy meals can be a challenge. However, with a little planning and preparation, you can enjoy delicious and nutritious make ahead dishes that will save you time and keep you on track with your health goals. Whether you're a busy professional, a parent, or simply someone who wants to eat well without spending hours in the kitchen, these healthy make ahead dishes will become your new best friends.

1. Quinoa Salad

Ingredient:

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 cup diced cucumbers
  • 1 cup cherry tomatoes, halved
  • 1/2 cup chopped red onion
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Rinse the quinoa under cold water.
  2. In a medium saucepan, bring the water or vegetable broth to a boil.
  3. Add the quinoa and reduce heat to low. Cover and simmer for 15-20 minutes, or until the quinoa is tender and the water is absorbed.
  4. In a large bowl, combine the cooked quinoa, cucumbers, cherry tomatoes, red onion, parsley, lemon juice, olive oil, salt, and pepper.
  5. Toss everything together until well combined.
  6. Refrigerate for at least 1 hour before serving.

Nutrition:

  • Calories: 250
  • Protein: 8g
  • Fat: 10g
  • Carbohydrates: 35g
  • Fiber: 5g

2. Baked Chicken Breast

Ingredient:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Place the chicken breasts on a baking sheet.
  3. Drizzle the olive oil over the chicken breasts, then sprinkle the garlic powder, paprika, salt, and black pepper evenly over each breast.
  4. Rub the seasonings into the chicken breasts to ensure they are evenly coated.
  5. Bake for 20-25 minutes, or until the chicken is cooked through and no longer pink in the center.
  6. Remove from the oven and let the chicken rest for a few minutes before slicing.

Nutrition:

  • Calories: 200
  • Protein: 35g
  • Fat: 6g
  • Carbohydrates: 0g
  • Fiber: 0g

3. Lentil Soup

Ingredient:

  • 1 cup dried lentils
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon paprika
  • Salt and pepper to taste

Instructions:

  1. In a large pot, combine the lentils, vegetable broth, onion, carrots, celery, garlic, cumin, turmeric, paprika, salt, and pepper.
  2. Bring to a boil over high heat, then reduce heat to low and simmer for 20-25 minutes, or until the lentils and vegetables are tender.
  3. Remove from heat and let the soup cool.
  4. Once cooled, transfer the soup to an airtight container and refrigerate for up to 5 days.
  5. To serve, reheat the soup on the stovetop or in the microwave until heated through.

Nutrition:

  • Calories: 180
  • Protein: 12g
  • Fat: 1g
  • Carbohydrates: 32g
  • Fiber: 12g

4. Veggie Stir-Fry

Ingredient:

  • 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
  • 2 tablespoons soy sauce
  • 1 tablespoon hoisin sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon minced garlic
  • 1/2 teaspoon grated ginger
  • 1/4 teaspoon red pepper flakes (optional)

Instructions:

  1. In a large skillet or wok, heat the sesame oil over medium-high heat.
  2. Add the mixed vegetables and stir-fry for 5-7 minutes, or until they are tender-crisp.
  3. In a small bowl, whisk together the soy sauce, hoisin sauce, garlic, ginger, and red pepper flakes (if using).
  4. Pour the sauce over the vegetables and toss to coat.
  5. Continue cooking for 2-3 minutes, or until the sauce thickens slightly.
  6. Remove from heat and let the stir-fry cool.
  7. Transfer to an airtight container and refrigerate for up to 4 days.

Nutrition:

  • Calories: 120
  • Protein: 5g
  • Fat: 4g
  • Carbohydrates: 18g
  • Fiber: 5g

5. Overnight Oats

Ingredient:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk (or any other milk of your choice)
  • 1/2 cup Greek yogurt
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon honey or maple syrup
  • 1/4 cup fresh berries or sliced banana (optional)

Instructions:

  1. In a mason jar or airtight container, combine the rolled oats, almond milk, Greek yogurt, chia seeds, vanilla extract, and honey or maple syrup.
  2. Stir well to combine all the ingredients.
  3. Seal the jar or container and refrigerate overnight, or for at least 6 hours.
  4. When ready to eat, give the oats a good stir and top with fresh berries or sliced banana, if desired.

Nutrition:

  • Calories: 300
  • Protein: 15g
  • Fat: 8g
  • Carbohydrates: 45g
  • Fiber: 8g

Conclusion

With these healthy make ahead dishes, you can easily stay on track with your health goals and save time in the kitchen. Whether you're looking for a quick and easy lunch option or a satisfying dinner, these recipes have got you covered. From quinoa salad to baked chicken breast, lentil soup to veggie stir-fry, and overnight oats, there's something for everyone. So start planning and prepping your meals in advance, and enjoy delicious and nutritious dishes throughout the week!


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