ORIGINALLY PUBLISHED IN DE MODE | FOOD
Article Published on: 06TH AUGÂ 2024 | www.demodemagazine.com
Meal prepping has become a popular way to save time, stay organized, and ensure healthy eating habits throughout the week. With busy lifestyles, having meals ready to go can reduce stress and help maintain a balanced diet. The latest trends in meal prep focus on convenience, health, and variety. Here are three of the latest trends in meal prep, along with ideas and recipes to help you plan ahead.
1. Plant-Based Meal Prep
As more people adopt plant-based diets for health and environmental reasons, plant-based meal prep has become a major trend. This approach emphasizes whole foods such as vegetables, fruits, grains, legumes, nuts, and seeds. Plant-based meal prep is not only nutritious but also versatile and flavorful.
Ideas and Recipes:
a. Overnight Oats: Overnight oats are a convenient and nutritious breakfast option. Simply combine rolled oats with your favorite plant-based milk, chia seeds, and a sweetener of choice. Add toppings such as fresh fruit, nuts, and seeds in the morning.
Recipe:
1/2 cup rolled oats
1/2 cup almond milk (or any plant-based milk)
1 tablespoon chia seeds
1 tablespoon maple syrup (optional)
Toppings: fresh berries, sliced bananas, nuts, and seeds
Instructions:
In a mason jar or container, combine the oats, almond milk, chia seeds, and maple syrup.
Stir well, cover, and refrigerate overnight.
In the morning, add your favorite toppings and enjoy.
b. Chickpea Salad Bowls: Chickpea salad bowls are perfect for a quick and nutritious lunch. Prepare a large batch of chickpeas and roasted vegetables at the beginning of the week, and assemble the bowls each day.
Recipe:
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, thinly sliced
1 avocado, diced
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions:
In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
Drizzle with olive oil and lemon juice, and season with salt and pepper.
Toss to combine and store in the refrigerator. Add avocado just before serving to prevent browning.
c. Quinoa Stuffed Bell Peppers: Quinoa stuffed bell peppers are a hearty and nutritious dinner option. Prepare the stuffing in advance and bake the peppers when ready to eat.
Recipe:
4 bell peppers, tops cut off and seeds removed
1 cup quinoa, cooked
1 can black beans, drained and rinsed
1 cup corn kernels
1 cup salsa
1 teaspoon cumin
1/2 teaspoon paprika
Salt and pepper to taste
1/4 cup fresh cilantro, chopped
Instructions:
Preheat the oven to 375°F (190°C).
In a large bowl, combine the cooked quinoa, black beans, corn, salsa, cumin, paprika, salt, and pepper.
Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
Cover with foil and bake for 30-35 minutes, until the peppers are tender.
Garnish with fresh cilantro before serving.
2. Sheet Pan Meals
Sheet pan meals are a popular trend in meal prep because they are simple to prepare and require minimal cleanup. By cooking an entire meal on a single baking sheet, you can save time and effort while still enjoying a delicious and balanced meal.
Ideas and Recipes:
a. Sheet Pan Chicken Fajitas: Chicken fajitas are a flavorful and easy sheet pan meal. Prepare the chicken and vegetables in advance, and bake when ready to eat.
Recipe:
1 pound boneless, skinless chicken breasts, sliced into strips
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 green bell pepper, sliced
1 red onion, sliced
2 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper to taste
Tortillas and toppings (such as avocado, salsa, and cilantro) for serving
Instructions:
Preheat the oven to 400°F (200°C).
In a large bowl, combine the chicken strips, bell peppers, and red onion.
Drizzle with olive oil and season with chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper. Toss to coat.
Spread the mixture evenly on a baking sheet.
Bake for 20-25 minutes, until the chicken is cooked through and the vegetables are tender.
Serve with tortillas and your favorite toppings.
b. Sheet Pan Salmon and Asparagus: Salmon and asparagus make a healthy and quick sheet pan meal. Marinate the salmon in advance and bake with asparagus for a nutritious dinner.
Recipe:
4 salmon fillets
1 bunch asparagus, trimmed
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon honey
2 cloves garlic, minced
Juice of 1 lemon
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Preheat the oven to 400°F (200°C).
In a small bowl, whisk together the olive oil, soy sauce, honey, garlic, lemon juice, salt, and pepper.
Place the salmon fillets on one side of a baking sheet and the asparagus on the other side.
Brush the salmon and asparagus with the marinade.
Bake for 15-20 minutes, until the salmon is cooked through and the asparagus is tender.
Serve with lemon wedges.
c. Sheet Pan Veggie and Tofu Stir-Fry: A veggie and tofu stir-fry is a great vegetarian sheet pan meal. Prepare the sauce in advance and bake the tofu and vegetables when ready to eat.
Recipe:
1 block firm tofu, drained and cubed
1 cup broccoli florets
1 cup snap peas
1 red bell pepper, sliced
1 carrot, sliced
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 teaspoon sriracha (optional)
1 tablespoon sesame seeds for garnish
Cooked rice for serving
Instructions:
Preheat the oven to 400°F (200°C).
In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, sesame oil, and sriracha.
Spread the tofu and vegetables on a baking sheet and drizzle with olive oil.
Bake for 20-25 minutes, until the tofu is golden and the vegetables are tender.
Drizzle the sauce over the tofu and vegetables and toss to coat.
Garnish with sesame seeds and serve with cooked rice.
3. Meal Prep Bowls
Meal prep bowls are a versatile and convenient trend that allows you to mix and match ingredients for a variety of meals throughout the week. By prepping individual components in advance, you can assemble different bowls each day based on your cravings and dietary needs.
Ideas and Recipes:
a. Mediterranean Quinoa Bowls: Mediterranean quinoa bowls are packed with fresh vegetables, protein, and healthy fats. Prepare the quinoa and vegetables in advance, and assemble the bowls each day.
Recipe:
1 cup quinoa, cooked
1 can chickpeas, drained and rinsed
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1/4 cup kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Fresh parsley for garnish
Instructions:
In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, olives, and feta cheese.
Drizzle with olive oil and lemon juice, and season with salt and pepper.
Toss to combine and store in the refrigerator.
Garnish with fresh parsley before serving.
b. Teriyaki Chicken Bowls: Teriyaki chicken bowls are a flavorful and satisfying meal prep option. Prepare the chicken and vegetables in advance, and serve over rice or noodles.
Recipe:
1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
2 cups broccoli florets
1 bell pepper, sliced
1 carrot, sliced
1/2 cup teriyaki sauce
2 tablespoons olive oil
Cooked rice or noodles for serving
Sesame seeds and green onions for garnish
Instructions:
In a large bowl, combine the chicken, broccoli, bell pepper, and carrot.
Drizzle with olive oil and toss to coat.
Heat a large skillet over medium-high heat and add the chicken and vegetables.
Cook for 6-8 minutes, until the chicken is cooked through and the vegetables are tender.
Add the teriyaki sauce and cook for an additional 2-3 minutes, until the sauce is heated through.
Serve over cooked rice or noodles and garnish with sesame seeds and green onions.
c. Mexican Burrito Bowls: Mexican burrito bowls are a delicious and customizable meal prep option. Prepare the rice, beans, and toppings in advance, and assemble the bowls each day.
Recipe:
1 cup brown rice, cooked
1 can black beans, drained and rinsed
1 cup corn kernels
1 bell pepper, diced
1 avocado, diced
1/4 cup fresh cilantro, chopped
1/2 cup salsa
1/4 cup sour cream (optional)
Lime wedges for serving
Instructions:
In a large bowl, combine the cooked brown rice, black beans, corn, and bell pepper.
Divide the mixture into individual containers for meal prep.
When ready to eat, top with diced avocado, fresh cilantro, salsa, and sour cream if desired.
Serve with lime wedges.
Conclusion
Meal prepping is an excellent way to stay organized, save time, and ensure you have nutritious meals throughout the week. The latest trends in meal prep, including plant-based meals, sheet pan meals, and meal prep bowls, offer a variety of options to suit different dietary preferences and lifestyles. By incorporating these ideas and recipes into your meal prep routine, you can enjoy delicious, healthy, and convenient meals every day.