Meal Prep Made Easy: A Guide to Healthy Eating

Meal Prep Made Easy: A Guide to Healthy Eating

Eating well is a cornerstone of good health, but finding time to cook nutritious meals can be challenging. Fortunately, we've discovered a game-changing solution: meal prepping ingredients and using them to create an array of delicious and nutritious bowls. This approach not only saves time but also proves invaluable when catering to a family with diverse food preferences. With a little preparation, you can nourish your body, simplify mealtime, and stay on top of your game.


Here's a list of healthy foods that you can mix and match to create five different bowls, each with its unique flavor and nutritional profile:


  1. Grilled chicken breast (sliced)
  2. Baked tofu (cubed)
  3. Chickpeas (roasted or boiled)
  4. Salmon (baked or grilled)
  5. Tuna (raw or cooked)

Grains and Carbohydrates:

  1. Brown rice (cooked)
  2. Sweet potatoes (roasted)
  3. Whole wheat pasta (cooked)
  4. Farro (cooked)
  5. Couscous (cooked)

Vegetables (Roasted, Raw, or Steamed):

  1. Broccoli (roasted)
  2. Bell peppers (sliced)
  3. Spinach (raw)
  4. Zucchini (grilled)
  5. Cherry tomatoes (halved)

Leafy Greens:

  1. Kale (massaged with olive oil and lemon juice)
  2. Romaine lettuce (chopped)
  3. Arugula (raw)
  4. Mixed greens (e.g., spring mix)
  5. Swiss chard (sautéed)

Healthy Fats:

  1. Avocado (sliced)
  2. Almonds (chopped)
  3. Olive oil (drizzled)
  4. Pumpkin seeds
  5. Feta cheese (crumbled)

Dressings and Sauces:

  1. Balsamic vinaigrette
  2. Tahini sauce
  3. Lemon herb dressing
  4. Greek yogurt-based tzatziki
  5. Hummus


  1. Sliced cucumbers
  2. Red onion (thinly sliced)
  3. Roasted beets (cubed)
  4. Edamame (steamed)
  5. Sliced strawberries (for a sweet touch)

Now, you can mix and match these ingredients to create five different bowl ideas:

1. Mediterranean Bowl:

  • Grilled chicken breast
  • Quinoa
  • Cherry tomatoes
  • Cucumber slices
  • Kalamata olives
  • Tzatziki sauce

2. Vegan Buddha Bowl:

  • Baked tofu
  • Brown rice
  • Roasted sweet potatoes
  • Kale (massaged with olive oil and lemon)
  • Avocado slices
  • Tahini sauce

3. Protein-Packed Salad Bowl:

  • Chickpeas
  • Mixed greens
  • Bell peppers
  • Red onion
  • Almonds
  • Balsamic vinaigrette

4. Salmon and Quinoa Bowl:

  • Baked salmon
  • Quinoa
  • Roasted broccoli
  • Sliced avocado
  • Lemon herb dressing

5. Tuna Poke Bowl:

  • Brown Rice
  • Sliced cucumber
  • Steamed edamame
  • Tuna (raw or cooked)
  • Soy Sauce
  • Seaweed sheets

Feel free to get creative and customize these bowls to suit your taste preferences and dietary requirements. These combinations provide a balance of proteins, grains, vegetables, and healthy fats for a satisfying and nutritious meal.

XOXO~ Becky & Jaime

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