Healthy Meal Prep Hacks & Recipes

Do you want to spend less time in the kitchen, but be more productive? Maybe you’re someone who would like to eat healthy, but you have spare hours to spend washing, chopping, and prepping. It feels like you just don’t have the time. 

I want to set you up for healthy eating success with less time and less effort. I’m all about helping busy mamas (and beyond!) maximize their time in order to make eating healthy…easy. 

I’m going to share some hacks for healthy eating shortcuts. And then, some favorite simple and delicious recipes that are tried, true, and can be made by anyone in even the busiest seasons of life!

Hacks to Get Ahead

We could all use a few life hacks when it comes to health, and here are some of my favorites for meal planning and prep. Upgrade your food while cutting down on the time it takes to make it!

• Wash/chop produce for snacking and meals as soon as you bring it home from the grocery store. It’s already out on the counter, so you might as well! Store produce in glass containers in the fridge. 
• Purchase organic produce that has already been washed and/or washed and chopped. It’s more expensive, but time can equal money! Purchase frozen organic produce for things like casseroles, soups, and sauces. 
• Make salad dressings (less expensive than store-bought options) in a matter of minutes. I have my favorite simple recipes for dressings right here. For simple salads, I throw together: lettuce, radish sticks, cucumber, sometimes carrot sticks. Add a pinch of TDW Mineral Salt, homemade dressing, and pumpkin seeds and/or sunflower seeds and/or avocado. 
• Make a big batch of hard boiled eggs to start the week – perfect for a quick snack, to throw on top of a salad, or to make egg salad!
• Batch, double up, save for later, freeze! Batch prep a ton of chicken breast, taco meat, or baked salmon (or veggies, rice, etc.). One big batch or doubling up a recipe will last you for a few days for quick lunches or as part of an easy leftover dinner! Or, freeze for another time! If you know you have a particularly busy week coming up, consider freezing some of the following recipes to defrost during your busy week. Healthy food without any prep!

Prep-Ahead Recipe Winners

Being able to prep recipes ahead of time is key to eating healthy. If you have nourishing food on hand, then you’re so much more likely to make a good food choice rather than do pick-up at a restaurant or just snack out of the pantry. 

Some of my favorite easy, healthy, can-be-made-by-anyone (but doesn’t compromise taste!) recipes include the following:

Breakfast

• High Protein Egg Muffins (gluten-free, dairy-free) – Easiest grab and go prep-ahead for when you need something that’s healthy and quicker than quick. 
• Breakfast Casserole (gluten-free) – This casserole tastes even better on the second day. A big batch at the beginning of the week will cover your breakfasts for at least three days!
• Chia Seed Pudding (keto, gluten-free, dairy-free, allergen-friendly) – Literally the easiest make-ahead, protein-packed breakfast. I love doing them in little mason jars, so you can pull out of the fridge, top with whatever fruit or granola, and eat right there or take with you. 
• Pumpkin Baked Oatmeal (gluten-free, dairy-free, allergen-friendly) – This is a super easy dish that can make for a weekly breakfast meal prep or even an afternoon treat. It’s got fiber, protein, and vitamin A. Throw in a scoop of protein to take it up a notch!

Lunch/Dinner

• Salmon Salad (keto, gluten-free, dairy-free) – Make with canned salmon and just a handful of pantry staples for quick, easy lunches throughout the week. 
• Chicken Salad (keto, gluten-free, dairy-free) – Love making this with leftover rotisserie chicken. Choose your own adventure with the add-ins…I offer great options!
• Pasta Salad (gluten-free, can be modified to be dairy-free) – Not your heavy pasta salad. This one is fresh and packed with anti-inflammatory phytonutrients. 
• Healthy Salad Dressings (gluten-free, dairy-free) – Making dressings at home eliminates inflammatory seed oils, and it takes less than 5 minutes!
• Roasted Beet Hummus (keto, gluten-free, dairy-free) – Pretty in pink! This hummus is the perfect mix of creamy with a touch of tang from the lemon. 
• Fajita Chicken Bowls (keto, gluten-free, dairy-free) – Let the Instant Pot do the work. Cauliflower rice adds extra vitamins and minerals while giving the feel of a true rice bowl. 
• Avocado Egg Salad (gluten-free, dairy-free) – This one is so yummy! A modern twist on the classic egg salad makes it extra creamy. 
• Baked Chicken Taquitos (gluten-free, dairy-free, allergen-friendly) – Prep the taquitos and have them frozen – great as a quick warm-up-and-go before practice/game. 
• Gut Healing Green Soup (keto, gluten-free, dairy-free, allergen-friendly) – Add any protein, meatballs, chicken, avocado to make it more of a meal throughout the week. One of my most popular recipes ever!
• Jovial gluten-free pasta, ground beef (we order in bulk from this brand – code TAYLORDUKESWELLNESS), and tomato sauce – So easy you don’t need a recipe! If kids don’t like tomato sauce, then add Seggiano dairy-free pesto. This is my kids’ favorite, and we also add frozen peas sometimes, too. 
• Behold, the sheet pan! – Add broccoli, diced potato, salmon, or chicken. Drizzle everything in olive oil, add seasoning, and bake at 400 until done. Change out your veggies and proteins to what you love!
• Kid-friendly pineapple skewers – Cut chicken into bite-size chunks, drizzle with olive oil, and season with TDW Mineral Salt and garlic powder. Bake at 400 for 10 minutes. Use canned pineapple chunks in juice or cut up a fresh pineapple. Skewer chicken and pineapple. Prepare extra and freeze for when schedules get crazy! Serve with a favorite dipping sauce – I love Primal Kitchen!

I hope you feel armed with ideas, hacks, tips, and tricks to make your healthy eating journey just a little less effortful. Don’t be afraid to experiment with different methods of meal prep, different days for meal prep, and different meal prep recipes. When you find what you and your family love, it’ll make eating healthy more of a breeze!