Easy Whole Foods Meal Prep Ideas to Try Today

24 Apr

You might be running out of meal prep ideas or want to try new recipes. You also may find yourself eating out too much or buying processed frozen meals. Now is the time to meal prep with natural, unprocessed ingredients that will nourish your body from the inside out.

A whole foods diet is not typically a formal diet; it's more of an eating plan that is designed to be long-term and sustainable. It’s essential to note that almost everything is processed to some degree, whether it’s canned, frozen, packaged, or cooked. For example, roasted nuts are processed, even if they are not flavored or have any additives added to them. However, that does not mean to stay away from them. They are still healthy and provide nutritional value. When buying anything, it’s crucial always to check the ingredient list to ensure there are no added preservatives, sugar, or any other ingredients that you can’t read or understand.

Instead of purchasing processed items, you can always make your own at home. Are you eyeing that flavored granola bar with artificial flavors and added refined sugar at the grocery store? Please don’t buy it! Make a homemade version instead. Or even better, make just the granola and have it with some fresh fruit and Greek yogurt to make it a meal. There are many things in the store that might look tempting and easier than making yourself, but at the end of the day, your health comes first.

Healthy Ingredient Swaps

There are always better and tastier alternatives available for almost anything. Make the switch to natural ingredients.

Sour cream → Greek yogurt
Soy sauce → coconut aminos
White rice → cauliflower rice
Mayo → mashed avocado or hummus
Pasta → lentil or chickpea pasta
Soy sauce → coconut aminos
Sugar → honey or maple syrup
Heavy cream → dairy-free milk (usually coconut for creamy)
Breadcrumbs → ground almonds

whole foods, greek yogurt with honey and nuts

Foods To Avoid Or Limit

Sugary drinks
Most desserts
Chips
Processed meats/Cold cuts
Frozen dinners
Most store-bought sauces

Eating too much salt can lead to high blood pressure, a risk factor for heart disease and stroke. Excess weight gain and type 2 diabetes come from consuming too much sugar.

Clean Eating Whole Foods

Whole Grains – brown rice, whole wheat bread/pasta, quinoa, wheatberries, farro, barley,
Lean Proteins – chicken breasts, fish, shellfish, legumes, eggs, nuts, seeds, skinless chicken thighs, extra-lean ground beef, turkey, lean cuts of pork
Fruits and Vegetables – berries, apples, bananas, spinach, kale, bell peppers, sweet potatoes, etc.
Healthy Fats – healthy oils (extra virgin olive oil), avocado, fish

Make The Most Out Of It

If you make a big batch and can’t eat it all before it goes bad, most recipes freeze well. Additionally, raw leftover meat and cooked meat can also be stored away in the freezer for a fast, high-protein meal.

Meal Prep Breakfasts

They say breakfast is the most important meal of the day, and to some people, it’s true. Breakfast gives you energy and jumpstarts your metabolism, helping you burn calories throughout the day.

Pineapple Green Smoothie

½ cup unsweetened almond milk
⅓ cup nonfat plain Greek yogurt
1 cup baby spinach
1 cup frozen banana slices (about one medium banana)
½ cup frozen pineapple chunks
1 tablespoon chia seeds
1-2 teaspoons pure maple syrup or honey (optional)

Some other recipes that make a great meal to start the day include:

Avocado Breakfast Bowl
Carrot Cake Oatmeal
Blueberry Flax Pancakes
Blueberry Lemon Breakfast Quinoa
Tofu Breakfast Burrito Bowl
Muffin-Tin Omelets

Meal Prep Lunches

Sheet Pan Honey Lemon Sheet Pan Salmon and Broccolini

4 5-oz salmon filets
12 oz broccolini
olive oil
salt & pepper
Honey Lemon Sauce
¼ cup honey
¼ cup water
1 lemon juiced
2 cloves of garlic minced
2 tablespoons soy sauce (reduced sodium)
1 tablespoon sesame oil
2 teaspoons cornstarch
Garnish
sesame seeds
green onions

Here are some more tasty lunch ideas to give you a midday boost and keep your energy up for the rest of the day:

Maple Ginger Cashew Chicken Stir Fry
Slow Cooker Butternut Squash Lentil Curry
Chopped Chickpea Salad (Make Ahead)
Turkey Taco Meal Prep Bowls
Teriyaki Tofu
Buddha Bowls

Meal Prep Dinners

What time you have dinner and what you eat for dinner are essential factors. Eating dinner helps maintain energy levels, improve digestion, and regulate blood sugar levels.

Zucchini Lasagna Rolls

3 large zucchini, trimmed (about 4 pounds)
4 tablespoons extra-virgin olive oil, divided
¼ teaspoon salt plus a pinch, divided
2 cups crushed tomatoes
1 teaspoon Italian seasoning
4 teaspoons minced garlic, divided
¼ teaspoon crushed red pepper
2 ½ cups part-skim ricotta cheese
¼ cup grated Parmesan cheese
½ teaspoon ground pepper
¼ cup chopped almonds

More satisfying meal prep dinners to consider that are hearty enough to fill you up, but light enough not to disturb your sleep:

Cauliflower Fried Rice
Hummus-Crusted Chicken
Vegan Moroccan Chickpea Skillet
Baked Falafel Sandwiches
Beef & Bean Chile Verde
Sweet and Spicy Chicken and Pineapple Skewers

Eating a variety of healthy ingredients can be easy to follow when you prep meals ahead of time for the week and have them already set. That way, you don’t end up eating fast food and disrupting your body. If you still feel like you're struggling with time or don't want to cook, then Ideal Nutrition may be the perfect option for you. Our meals are crafted with whole foods and clean ingredients, carefully portioned to deliver balanced nutrition that supports your healthy lifestyle.

Conclusion

Fueling your body with clean, whole foods is one of the best things you can do for your long-term health. By meal prepping with natural ingredients, you're taking control of your nutrition and setting yourself up for success. And when you need a break from cooking, Ideal Nutrition has your back with wholesome, ready-made meals that never compromise on quality.