When I first got started with meal prepping, I found it immensely helpful to watch what other people did, and how it worked for them. I tried different styles, plans and methods to find what worked for me and my family!

You will find everything you need to know in the video; the menu, the ingredients, the strategizing, the multi-tasking, the boredom dancing, the baby cameos, and of course some extremely fast-motion chopping and cooking in between.

via GIPHY

Recipes are written out below, and the serving size is 5 meals, for 1 person, for the week. If it is just you, follow as-is, and if you are making more for your partner or family, multiply as needed.

Since I am NOT currently tracking calories or macros, I double some things and triple others, as I see fit. I know the food will usually get eaten between all of us, so I tend to use the recipes more as guidelines so I can add ingredients that I may already have, and stretch things where I want.

What’s on the menu?

• Breakfast: Make- Ahead Breakfast Burritos – these guys keep and reheat surprisingly well throughout the week, and are stuffed with eggs, egg whites, turkey bacon, (you can use regular bacon), cheese, and avocado. Use your choice off tortillas and top with your favorite salsa or hot sauce
• Lunch: Chicken And Veggie Bowls With Thai Peanut Sauce – Creamy, salty, peanut sauce is tossed with healthy rice noodles for the base of these bowls. Top with Sriratcha sautéed chicken and crispy, barely stir-fried veggies for an incredible burst of flavors, crunch, and protein.
• Dinner: Marinated Steak, Rosemary Potatoes, and Lemon Asparagus – The marinade MAKES this dish. Get yourself a decent steak and it will taste fresh and flavorful all week long. I added sautéed mushrooms to this because I love steak and mushrooms together! Simple ingredients and flavors make this dish delicious, comforting, and nutrient-dense.
  

Watch our weekend meal prep here!

I hope this is helpful to you on your meal prep journey whether you’re just giving it a try or you’re a seasoned pro!

Let me know in the comments if you meal prep, and how you like to do it!

Make Ahead Breakfast Burritos

5 Servings
Nutrition Facts Per Burrito:
Calories: 352
Fat: 19 g
Carbohydrates: 16 g
Protein: 38 g

Ingredients:
• 10 strips turkey bacon
• 4 eggs
• ¾ cup egg whites
• Salt and pepper
• 5 (8-inch) low carb tortillas
• 3/4 cup shredded sharp cheddar cheese
• 1 large avocado (cut into strips)
• Salsa

Instructions:
1. Whisk together the eggs and egg whites until fully blended. Pour into a pan and scramble with salt and pepper to taste. Egg whites tend to carry more water, so allow eggs to cool on paper towels in order to remove some moisture.
2. Cook the bacon to desired level of crispness and place on paper towels to drain.
3. Assemble burritos. Lay out 5 tortillas and distribute bacon, eggs, cheese and avocado evenly between them.
4. Roll the burritos and wrap in cling wrap or parchment paper for easy reheating.
5. Place salsa in separate containers or jello shot cups with lids to enjoy with the burrito as you eat it!

Chicken and Veggie Bowls with Thai peanut sauce

5 Servings
Nutrition Facts Per Serving:
Calories: 440
Fat: 13 g
Carbohydrates: 54 g
Protein: 27 g

Ingredients:
2 tbsp olive oil
1.5 lbs chicken breasts, diced into 1-inch cubes
1 package rice noodles (16oz)
1.5 tbsp soy sauce
1.5 tsp Sriracha
1.5 cups red cabbage, sliced
1.5 cups red peppers, sliced
1.5 cups carrot matchsticks, sliced

Peanut Sauce
2/3 cup peanut butter
2 tbsp soy sauce or aminos
2 tbsp lime juice
2 tbsp honey
2 tsp dried ginger
1/2 cup water

Instructions:
1. Preheat olive oil over med-high heat. Add chicken and saute for 7-8 minutes until browned. Add
soy sauce and Sriracha and cook another 3-4 minutes until chicken is fully cooked. Remove chicken, but keep the pan for veggies.
2. While chicken is cooking, boil water and cook rice noodles according to the directions on package.
3. Mix ingredients for peanut sauce together with a whisk, saving water for the end. Add water, little by little, whisking as you go to combine. Add to the cooked and drained noodles, stirring gently to coat.
4. Prepare veggies and gently sauté in the pan leftover from the chicken until bright with color, but still crisp.
5. Assemble bowls. Divide noodles, chicken and veggies evenly between 5 containers and seal well.
6. Top with extra soy sauce, if desired.

Marinated Steak and mushrooms, rosemary potatoes and Lemon asparagus

5 servings
Nutrition Facts Per Serving:
Calories: 484
Fat: 24 g
Carbohydrates: 32 g
Protein: 36 g

Ingredients:
Marinated steak:
• 1.5 lb. tri-tip steak
• 1.5 Tbsp Olive oil
• 3 Tbsp Soy sauce
• 3 Tbsp Worcestershire sauce
• 3 Tbsp balsamic vinegar
• 2 tsp dijon mustard
• ¾ tsp garlic powder
• ¾ tsp onion powder
• ¾ tsp black pepper
• ½ tsp salt
Rosemary potatoes:
• 1.5 lb. baby potatoes halved
• 1.5 Tbsp Olive oil
• ¼ tsp dried rosemary
• ¼ tsp black pepper
• ¼ tsp salt
Lemon asparagus:
• 1.5 lb. fresh asparagus, trimmed
• 1 Tbsp olive oil
• ¼ tsp black pepper
• ¼ tsp salt optional
• Lemon juice
Sautéed Mushrooms:
• 8 oz baby Bella or white sliced mushrooms
• 2 Tbsp olive oil
• 1 Tbsp white wine
• 3/4 tsp dried thyme
• salt and pepper to taste

Instructions
For the steak:
1. Combine ingredients for steak marinade. Add steaks, cover, and marinate for half an hour to several hours.
2. Grill steaks or cook on cast iron skillet over medium-high heat to desired temperature.

For the potatoes:
1. Preheat oven to 400 degrees F.
2. Wash baby potatoes and halve or quarter. Toss with oil and spices and place on a large baking sheet in one, single layer. Roast, checking often and stirring once, for 30-40 minutes

For the asparagus:
1. Preheat oven to 400 degrees F.
2. Wash and trim asparagus and toss with oil, pepper, and salt.
3. Spread out asparagus on a large baking sheet and roast for 8-12 minutes. (Personally, I like my asparagus a little more crispy, and I take the reheating process into consideration as well. Feel free to cook more or less to your tastes, but I err on the less cooked side.)
4. Remove from oven and drizzle with lemon juice.

For the mushrooms:
1. Wash mushrooms and heal olive oil in a skillet over medium heat.
2. Add all ingredients and sauté for 8-10 minutes or until mushrooms are tender.

Divide steak, potatoes, and asparagus evenly between 5 meal prep containers. Enjoy!

The post healthy family meal prep for the week appeared first on Contour.

If you’re into meal prepping or just cooking healthy meals in general, you know that one of the most time-consuming steps in the process is finding WHAT TO COOK. The overwhelm is real!

I know you have better things to do with your time, so I’ve put together a list of my favorites from my personal vault (aka Pinterest). I have actually made and consumed these recipes, so they come recommended from real-life experience and not just a pretty photo on the internet. (Although I will say that I am highly swayed by a pretty photo.)

Let me tell you what I look for in a recipe so you can see if we jive on criteria here:

1. Scaleable. Can be easily doubled or tripled if not already a specific “meal prep” recipe. (I often prefer using “regular” recipes because they are more interesting.)
2. Easy. Not like Easy Mac Easy, but simple enough to navigate while prepping other recipes in the kitchen at the same time.
3. Clean. Whole, nutritious ingredients, not a lot of filler or junk items, light on processed sauces and sugars.
4. High protein. I’m a fan of protein and what it does for satiety and lean muscle growth. There are a few vegetarian recipes in this lineup, but I will typically add a source of meat to those. Your call.
5. Aesthetic. Call me superficial, but a stunning, colorful food photo might be the only thing to get me out of my pajamas on Saturday morning to go to the grocery store and start the whole meal prep process in the first place.

What classifies as a meal prep friendly recipe?

• I look for hot meals that can be reheated well, without losing specific flavor profiles, textures or consistencies.
• Some cold lunches or snacks that I can make ahead of time but won’t get soggy or sad after a few days.
• A few make-ahead breakfasts or quick combos to throw together in the morning.
• I’m also looking at the kinds of foods and how well they will stay fresh in my fridge. Seafood and fish will stay fresh with a smaller meal prep (2-3 days), while other meals taste just as fresh 4-5 days later if properly sealed in a good meal prep container.

Below you will find everything from Starbucks copycat egg bites to beautiful veggie bowls, to hearty Greek meatballs. The recipe amounts are all different, so be sure to take a look at the yields and adjust accordingly for the volume you need. Feel free to add or swap out certain things for your unique tastes and preferences as well!

Browse the categories, nab a few recipes, and set yourself up for a wonderful week of meals ahead. Happy meal prepping!

Jump to: Hot Meal Prep Meals
Jump to: Make-Ahead Breakfasts and Snacks
Jump to: Cold Meal Prep Meals

For meal prep plans that are specific to calorie and macronutrient goals, click HERE

Hot Meal Prep Meals

1. Crock Pot Teriyaki Chicken

Recipe and photo from Fit Foodie Finds

2. The Best Healthy Turkey Chili

Recipe and photo from Ambitious Kitchen

3. Greek Meatballs with Lemon Dill Rice

Recipe and photo from Dinner At The Zoo

4. One Pan Italian Sausage And Veggies

Recipe and photo from Chelsea’s Messy Apron

5. Chicken Piccata Over Zucchini Noodles

Recipe and photo from Kim’s Cravings

6. Super Easy Beef Stir Fry for Clean Eating Meal Prep

Recipe and photo from Clean Food Crush

7. Indian-Inspired Chicken Meal Prep Bowls

Recipe and photo from The Girl On Bloor

8. BBQ Chicken & Roasted Sweet Potato Bowls

Recipe and photo from The Creative Bite

9. Spaghetti Squash With Bacon, Spinach and Goat Cheese

Recipe and photo from Tasty

10. 5-INGREDIENT WHITE CHICKEN CHILI

Recipe and photo from Gimme Some Oven

11. Paleo Beef and Broccoli Stir Fry (Whole 30)

Recipe and photo from Eat The Grains

12. Baked Chicken Recipe with Chicken and Artichokes

Recipe and photo from Diethood

13. Grilled Steak and Veggie Bowls

Recipe and photo from Mom To Mom Nutrition

14. Smoked Sausage, Kale and Cider Quinoa Skillet

Recipe and photo from Iowa Girl Eats

15. Meal-Prep Chicken Burrito Bowls

Recipe and photo from Gimme Delicious

16. Healthy Jalepeńo Sweet Potato Chicken Chili

Recipe and photo from Pinch of Yum

17. Crispy Parmesan Baked Chicken Milanese & Veggies

Recipe and photo from Cafe Delites

Recipe and photo from The Roasted Root

Make Ahead breakfasts and snacks

19. Healthy Copycat Starbucks Egg Bites

Recipe and photo from My Crazy Good Life

20. Healthy Baked Oatmeal Bites – 6 Different Ways

Recipe and photo from She Likes Food

21. Easy Protein Bistro Snack Box

Recipe and photo from With Peanut Butter On Top Too

21 Berry, Beet, and Kale Smoothie

Recipe and photo from The Blender Girl

23. Healthy Pumpkin Muffins

Recipe and photo from Cookies and Kate

24. Easy meal prep breakfast burritos

Recipe and photo from Fixed On Fresh

25. 6 Simple Overnight Oats Recipes

Recipe and photo from Lemons and Zest

cold meal prep meals

26. Roasted Broccoli and Farro Bowls

Recipe and photo from Rose Clearfield

27. CHICKEN & HUMMUS PLATE LUNCH MEAL PREP

Recipe and photo by Project Meal Plan

28. Vietnamese Chicken Salad Recipe (Goi Ga)

Recipe and photo by A Spicy Perspective

29. Caprese Chicken Salad Meal Prep Bowls

Recipe and photo by Sweet Peas and Saffron

30. GRILLED VEGETABLE WRAP WITH HUMMUS

Recipe and photo from Cookin Canuck

31. Best Mediterranean Quinoa Salad With Feta Dressing

Recipe and photo from Modern Minimalism

32. Black Bean Buddha Bowl with Gingery Lemon Tahini Sauce

Recipe and photo from Minimalist Baker

The post 32 Healthy Meal Prep Recipes For People With No Time appeared first on Contour.