As the sun sets on Summer (at least in the Northern hemisphere!) and we turn our gaze towards the cozy days of Fall. There is something incredibly appealing about hearty, nourishing recipes that embrace the changing season. And if you're a parent, the return of school days are about to add an extra layer of scheduling complexity. But fear not, because this edition of "What’s on the Menu?" is here to give you Healthy Meal Prep ideas for a busy week. The recipes we will feature strike the perfect balance between simplicity, nutrition and flavor.
Imagine waking up to a stocked fridge-full of delicious and wholesome meals, all neatly prepared and ready to enjoy on the go. It's not a distant dream; it's the magic of meal prep! So, if you are ready to embark on a (quick and easy!) meal prepping adventure, you have come to the right place. I cannot wait to share these healthy meal prep ideas for a busy week.
This week's recipes
If you just want to skip straight to the recipes, here are the links to each recipe's respective blog post.
Breakfast egg bites (20 minutes)
Fuel to go protein bars (40 minutes)
Italian Turkey Soup (60 minutes)
Superfood Smoothie (20 minutes)
Breakfast - Breakfast egg bites
To start the day, let’s have some wholesome and high-quality protein. Whether you're rushing in the morning or seeking an afternoon pick-me-up, these egg bites have your back.
These egg bites taste great fresh but can also get made ahead of time for a tasty meal prep option. Pack a few in a ziplock bag and you've got a healthy, high protein breakfast on the go.
While these egg bites are delicious straight from the oven, they also shine as leftovers. Pop them in the fridge after baking, and ta-da! Your portable breakfast or protein-packed snack is ready whenever you are. Enhance the flavor by incorporating your beloved veggies.
Snack - Fuel to go protein bars
These bars are perfect for a bagged lunch, great tasting and packed with nutrients. Made with hemp, chia, sunflower and pumpkin seeds and a whole lot more! You and your kids will love them.
As school routines resume, it's time to plan lunch and snacks. I made these bars for my son for over 20 years, loved by his track and field teammates for their nutritional value. For more nutritious options, try my Fuel to Go Muffins!
Chia and hemp seeds are nutritional gems, providing essential amino acids, omega-3 fats, and fiber. I make a batch to last the week, cutting them into squares for convenient, on-the-go snacking. Kids adore these homemade protein bars with various dried fruit options like blueberries, cranberries, apricots, sour cherries, raisins, or figs.
This recipe will keep you full throughout the day and help you to avoid sugar crashes and cravings.
Dinner - Italian turkey burger soup
With the colder temperatures setting in, what could be more comforting than a warm bowl of soup? This recipe makes a healthy and hearty lunch or dinner. The best part? It comes together in under an hour!
Imagine an aromatic pot filled with fresh herbs, tender chunks of ground turkey and colorful carrots, all gently simmering in a tomato-based broth. This soup is packed with vegetables and fresh ingredients and the lean ground turkey is a fantastic source of protein.
Another reason why this recipe is perfect for meal prep is that it gets better over time. Consider making a larger batch because the flavors are even better as leftovers. If you're a parent, here's a pro tip: pack it in a thermos for your kids' school lunches.
So there you have it, a recipe that's a perfect blend of comfort, nutrition, and fantastic taste.
Beverage - Superfood smoothie
Let’s be honest, getting your micronutrients is no easy feat. This is why I love smoothies. They are a quick and easy way to get all of your micronutrients every single day. My go-to recipe is this Superfood Smoothie, crammed with 8 nourishing and tasty ingredients!
In my perpetual quest for a nutrient-dense breakfast, I once curated a "Superfood Breakfast" post, featuring a medley of ingredients that seemed tailor-made for a smoothie. Imagine a quick and portable solution for those bustling mornings or post-school snacks. While I couldn't quite bring myself to blend in a hard-boiled egg, my Superfood Smoothie recipe encompasses an array of healthful components that are as delicious as they are healthy.