Do you ever find yourself staring blankly at the fridge, wondering what on earth to make for dinner? Well, you’re not alone. I was in that same spot last Tuesday, scrolling aimlessly through TikTok (as one does), when I stumbled upon a video about high-protein meal prep—and it was like a light bulb went off.
Suddenly, I was inspired to whip up a week’s worth of meals that were not only nutritious but surprisingly easy to prepare. So, if you’re ready to transform your dinner routine with delicious, protein-packed recipes, let’s dive right in!
Steps
- Prepare the quinoa and roasted tomatoes in advance, storing them in the refrigerator for up to three days.
- In a large mixing bowl, combine cooked quinoa, roasted tomatoes, sliced cucumbers, crumbled feta, sliced olives, diced red onion, and toasted pine nuts.
- Add half of the Italian dressing to the mixture, and toss everything together. Season with sea salt, black pepper, and red pepper flakes, and toss again to evenly distribute the flavors.
- For meal prep, keep roasted chickpeas, arugula, and fresh herbs separate, and add them just before serving to maintain freshness and texture.
- To make the salad vegan, simply leave out the feta cheese. Adjust seasoning and dressing to taste before enjoying your meal.
Ingredients
- 3 cups cooked quinoa
- 1 recipe roasted tomatoes
- 1 cup sliced Persian cucumbers
- ¾ cup crumbled feta cheese
- ¾ cup Kalamata olives, pitted and sliced
- ½ cup diced red onion
- ? cup toasted pine nuts
- 1 recipe Italian dressing, plus 2 additional garlic cloves, grated
- ½ teaspoon sea salt
- Freshly ground black pepper
- Red pepper flakes
- 1 cup roasted chickpeas
- 2 cups arugula
- 1 cup mixed fresh basil and mint
FAQ
- How long can meal-prepped breakfasts last in the fridge?
- Most meal-prepped breakfasts, such as hard-boiled eggs and breakfast egg muffins, can last up to 3-5 days when stored properly in the fridge.
- Can I freeze meal-prepped foods, and if so, which ones are best for freezing?
- Yes, many meal-prepped foods freeze well, including oatmeal breakfast cookies, vegan breakfast burritos, and soups like curry lentil soup. These can be stored in the freezer for future use.
- What’s a good strategy for preparing sandwiches in advance?
- To keep sandwiches fresh, prepare the fillings ahead of time and store them separately. Assemble the sandwich on the day you plan to eat it for the best taste and texture.
- Are there any meal prep recipes that taste better after sitting for a day or two?
- Yes, dishes like black bean and corn salad and soups often improve in flavor after a day or two as the ingredients have more time to meld together.
- What are some versatile components to meal prep for various meals throughout the week?
- Preparing whole grains, plant-based proteins like baked tofu or roasted chickpeas, and roasted veggies can provide a flexible base for multiple meals, allowing you to mix and match for different dishes throughout the week.
Tips
- Prepare Components in Advance: Cook quinoa and roast tomatoes up to three days ahead of time. This allows you to easily assemble the salad when ready to serve, saving you time during busy weekdays.
- Add Fresh Ingredients Last: When meal prepping, keep the roasted chickpeas, arugula, and fresh herbs separate and add them just before serving to maintain their texture and flavor.
- Customize to Dietary Needs: For a vegan version of the salad, simply omit the feta cheese. This makes the dish adaptable to various dietary preferences without compromising on taste.
- Season Incrementally: When dressing the salad, start with half the dressing and add more as desired. This allows you to adjust the flavor and ensure the salad is not over-dressed.
Equipment
- Mason Jars – For storing overnight oats and chia seed pudding.
- Silicone Muffin Pan – For making breakfast egg muffins.
- Reusable Sandwich Wraps – For wrapping sandwiches and wraps.
- Freezer-Safe Containers – For storing soups, stews, and other freezer-friendly meals.
- Baking Dish – For casseroles like baked ziti and vegetarian lasagna.
- Falafel Scoop or Mold – For shaping falafel balls.
- Glass Meal Prep Containers – For storing salads and meal components.
- Salad Spinner – For washing and drying greens like kale and arugula.
- Mandoline Slicer – For slicing vegetables quickly and uniformly.
- Immersion Blender – For blending soups directly in the pot.
- Spice Grinder – For freshly ground spices if making spices mixes from scratch.
