7 Идеи для приготовления здоровой еды, которые стоит попробовать на этой неделе

healthy meal prep ideas

Meal prepping doesn’t have to be complicated or time-consuming, there are plenty of simple recipes that will help you whip up delicious, healthy meals with minimal effort. In this blog post, we’ll share 7 healthy meal prep ideas that you can try this week. Get ready to level up your nutrition game!

1. Overnight Oats

Overnight Oats

Photo by Alexander Mils on Unsplash

Overnight oats are a healthy and convenient breakfast option that can be prepped ahead of time. Simply combine rolled oats with milk, yogurt, and your favorite mix-ins in a jar or container, and let it sit overnight in the fridge. In the morning, you’ll have a delicious and nutrient-packed breakfast waiting for you.

There are endless possibilities when it comes to creating your own overnight oats recipe. Start with a base of rolled oats and milk (dairy or non-dairy), and then add in your favorite flavor combinations. Some of our favorites include:

Strawberry & Banana: Mix together diced strawberries, banana slices, almond butter, and vanilla extract. Top with chopped nuts or granola before eating.

Chocolate & Peanut Butter: Stir together cocoa powder, peanut butter, honey, and chia seeds. Top with mini chocolate chips before eating.

Blueberry & Lemon: Combine fresh or frozen blueberries, лимонный сок, Greek yogurt, and honey. Top with shredded coconut or chopped almonds before eating.

Overnight oats are a great way to fuel your body first thing in the morning. They’re packed with fiber and protein to keep you feeling full until lunchtime, and they’re easy to customize with your favorite flavors. Плюс, they can be prepped ahead of time so you can grab them and go on busy mornings. Give overnight oats a try this week!

2. Mason Jar Salads

If you’re looking for a healthy and easy way to meal prep, try making mason jar salads! This is a great way to pack in a lot of nutrients and have your meals ready to go for the week. Плюс, they’re really simple to make.

To start, choose a base for your salad. This can be anything from greens to quinoa or rice. Then, add in some protein-rich toppings like chicken, eggs, or tofu. Окончательно, top it off with some vegetables and a dressing of your choice.

Mason jar salads are a great option for a healthy and filling meal that will last you all week long.


– Your choice of base (greens, quinoa, rice, etc.)

– Protein-rich toppings (chicken, eggs, tofu)

– Vegetables (болгарский перец, cucumbers, помидоры)

– Salad dressing of your choice

3. Chicken and Veggie Stir-fry

Chicken and Veggie Stir-fry

Down Shiftology

This chicken and veggie stir-fry is a healthy and delicious meal that can be made in just a few minutes. It’s perfect for meal prep because it can be made ahead of time and stored in the fridge for later.


-1 lb chicken breast, cut into bite-sized pieces

-1 cup of veggies of your choice (I used carrots, broccoli, and bell peppers)

-1/4 cup stir-fry sauce (I like to use a soy sauce-based sauce)

-1 tablespoon oil (for cooking)

Simply add the chicken and veggies to a pan with the oil and stir-fry sauce. Cook over medium heat until the chicken is cooked through and the veggies are tender. This dish can be served as is or over rice or noodles. Enjoy!

4. Quinoa Bowls

If you’re looking for a healthy and filling meal, look no further than a quinoa bowl. Quinoa is a protein-rich grain that can be flavored in endless ways. Try pairing it with roasted vegetables, grilled chicken, or a simple salad.


– 1 cup quinoa

– 2 cups of water or broth

– 1/2 cup roasted vegetables (such as bell peppers, zucchini, and onions)

– 1/4 cup cooked chicken, diced (optional)

– 1/4 cup feta cheese (optional)

– 1/4 cup chopped fresh herbs (such as parsley or cilantro) (optional)

Salt and pepper to taste

5. Sweet Potato and Black Bean Enchiladas

Healthy sweet patato meal

My Fitness Pal

These enchiladas are a delicious, hearty, and healthy meal prep option. They’re packed with protein and fiber from the black beans and sweet potatoes and are perfect for a quick and easy weeknight dinner. Simply assemble the enchiladas, wrap them in foil, and refrigerate or freeze them for later. When you’re ready to eat, simply bake in the oven until hot and bubbly. Serve with a side of brown rice or quinoa for a complete meal.


– 2 cups mashed sweet potatoes

– 1 15-ounce can of black beans, drained and rinsed

– 1 cup chopped red onion

– 1/4 cup chopped cilantro

– 1 teaspoon chili powder

– 1 teaspoon cumin

Salt and pepper to taste

– 8 flour tortillas

– 2 cups enchilada sauce

– 1 cup shredded cheese (optional)

6. Greek Yogurt With Berries

If you’re looking for a healthy and satisfying breakfast option, Greek yogurt with berries is a great choice. Greek yogurt is packed with protein and calcium, while the berries add a boost of antioxidants. This combination will keep you feeling full until lunchtime.


– 1 cup of Greek yogurt

– 1/2 cup of mixed berries (blueberries, raspberries, strawberries)

7. Egg Muffins

egg muffins meal

Photo by Hiang Kanjinna on Unsplash

If you’re looking for a healthy and easy breakfast option, egg muffins are the perfect solution. Simply preheat your oven to 350 degrees and spray a muffin tin with cooking spray. Then, fill each cup with a mixture of eggs, cheese, and veggies of your choice. Bake for 20-25 minutes and enjoy!


– 6 eggs

-1/2 cup shredded cheese

– 1/2 cup chopped vegetables of your choice (ex. болгарский перец, лук, mushrooms)

Salt and pepper to taste


Healthy meal prepping is the perfect way to ensure that you are eating healthy and nutritious meals all week long. With just a few simple tips and tricks, these 7 meal prep ideas can help make your weekly food preparation easier and more enjoyable. Whether it’s breakfast, lunch, or dinner, these easy-to-make recipes will give you plenty of options when it comes to healthy meals throughout the week. So why not start cooking up one of these delicious dishes today?

Об авторе

Бенджамин С. Чатман

Бенджамин С. Чатман

Бенджамин С. Чатмен — уважаемый автор и блоггер, известный своим кратким и впечатляющим стилем письма.. With a focus on personal development and productivity, Benjamin shares practical strategies and insights to help readers optimize their lives and achieve their goals. His clear and concise approach makes his content easily digestible and applicable to a wide audience. Through his blog and writings, Benjamin aims to empower individuals to unlock their potential and create a life of purpose and fulfillment.

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