Meal preparation is essential for anyone leading an exceedingly hectic lifestyle. There is no shortage of meal prep recipe ideas available online, but it can still be easy to get stuck in a meal prep rut. According to a comprehensive study completed by No Kid Hungry, many families recognize the importance of cooking healthy dinners from scratch at home, but still struggle to do so because of a number of barriers, including higher cost of scratch food items and time required to prepare meals from scratch.

Despite these barriers, most families reported that they’d prefer to prepare healthy meals at home more often and believe this to be an attainable vision with the proper cooking tips and meal prep educational tools.

To this end, let’s explore some delicious meal prep recipes for clean eating.

Mini Mushroom And Cherry Tomato Tarts

This savory recipe requires puff pastry dough, mushrooms, cherry tomatoes, thyme, rosemary, olive oil, kosher salt, and your choice of shredded or sliced cheese.

Mushrooms and tomatoes should be sliced and thyme and rosemary chopped into smaller pieces. After placing puff pastry dough on a lightly floured prep surface, cut dough into equally sized rectangles and layer mushrooms and tomatoes in the center. Sprinkle cheese, rosemary, thyme, and any other preferred seasonings over tomatoes and mushrooms. Then fold up the edges of each rectangle and pinch them together. Finish by drizzling olive oil over the top and sprinkling with salt. In an oven preheated to 375 degrees Fahrenheit, your tarts should be golden brown in about twenty minutes.

mushroom tarts

Sage Butternut Squash Soup

Ingredients required for this recipe include butternut squash, onion, Serrano peppers, vegetable broth, coconut milk, sage, chili powder, butter, olive oil, sea salt, and optional pumpkin seeds for garnish.

Squash should be split down the middle, pulp and seeds removed, and sprinkled with chili powder and a dash of olive oil before being baked for about an hour. While squash is roasting you can prepare soup broth by combining vegetable stock and coconut milk. Toss in your Serrano peppers and simmer on low. Melt your butter in a separate pan and add chopped onions. Sprinkle in salt to taste and add fresh sage. Stir slowly to release sage aroma and then combine this mixture with your soup stock.

When squash is sufficiently roasted, remove from the oven and scoop contents into your stock. Now remove Serrano peppers and blend the entire mixture to the desired consistency. Serve with pumpkin seeds sprinkled on top and store leftovers for an easily reheat able and hearty soup that’s perfect for cold winter days.

butternut squash soup

Slow-Cooked Balsamic Chicken

Crockpot recipes require a bit more advance preparation, but the reward is certainly worth the effort. Many people struggle to prepare delicious chicken-based recipes because of the meat’s tendency to dry out rapidly. Slow cooking avoids this issue altogether, and you’ll be able to experiment with a number of tasty seasonings. A combination of balsamic vinegar, tomatoes, onions, and your desired seasonings will give slow-cooked chicken substantial flavor. Once thoroughly cooked, balsamic chicken can be served over a bed of rice or quinoa. It can also be preserved to add to salads or grab-and-go tortilla wraps down the road.

slow cooked chicken

Tofu Poppers

Tofu is quite high in protein and a great alternative to other, less-healthy forms of protein. Spicy tofu poppers require very little preparation and cook time, and a large batch will provide easy-to-heat snacks whenever hunger arrives. This recipe requires mixing firm, silken tofu with lemon juice, garlic, and a couple tablespoons of nutritional yeast. Jalapeno peppers give this recipe its’ kick.

Each pepper should be cut in half and stuffed with your mixed tofu cheese. Then you can roll each pepper in your mix of nutritional yeast and corn meal. This recipe requires stuffed peppers to be baked for only ten minutes at 450 degrees Fahrenheit. Leftover poppers are a great addition to your favorite salad or soup dish.

tofu poppers

Meal Prep Recipes And Your Grocery List

Identifying several go-to meal prep recipes can help you organize your monthly shopping trips. Most of us make rudimentary lists or simply shop aisle-to-aisle when we visit the grocery store, but having a concrete idea of desired weekly meal prep recipes will also guide your regular grocery shopping endeavors. The best meal prep recipes will make snack and meal times less stressful and much more enjoyable. Establishing a regular meal plan will also decrease the likelihood of an insufficient diet compromising your health and fitness goals.

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