Balancing a hectic schedule with the desire to eat healthily can be challenging. Incorporating make-ahead meals into your routine ensures that nutritious options are readily available, reducing the temptation to opt for less wholesome choices. Here are five easy and healthy make-ahead recipes to simplify your meal planning:
1. Egg Muffins with Broccoli and Feta
These protein-packed egg muffins are perfect for busy mornings. Combining eggs, broccoli, and feta cheese, they offer a nutritious start to your day. Prepare a batch in advance, store them in the refrigerator, and reheat as needed.
Ingredients:
- Eggs
- Broccoli florets, chopped
- Feta cheese, crumbled
- Salt and pepper
Preparation:
- Preheat the oven and grease a muffin tin.
- Whisk the eggs in a bowl, season with salt and pepper.
- Stir in chopped broccoli and crumbled feta.
- Pour the mixture into the muffin tin compartments.
- Bake until the muffins are set and slightly golden.
2. Chicken, Harissa, and Dried Apricot Traybake
This Moroccan-inspired traybake combines chicken thighs with warm spices, dried apricots, pistachios, and olives. The dish is flavored with butter, harissa, preserved lemon, and honey, and is best served with couscous. Prepare it ahead of time and refrigerate; simply reheat before serving.
Ingredients:
- Chicken thighs
- Harissa paste
- Dried apricots
- Pistachios
- Olives
- Preserved lemon
- Honey
- Butter
- Couscous (for serving)
Preparation:
- Preheat the oven and prepare a baking dish.
- In a bowl, mix harissa paste, softened butter, preserved lemon, and honey.
- Coat the chicken thighs with the mixture and place them in the baking dish.
- Scatter dried apricots, pistachios, and olives around the chicken.
- Bake until the chicken is cooked through and golden.
- Serve with couscous.
3. Quinoa and Chickpea Salad
This hearty salad combines protein-rich quinoa and chickpeas with fresh vegetables, making it an excellent make-ahead lunch option. It stores well in the refrigerator and can be enjoyed cold.
Ingredients:
- Quinoa
- Chickpeas, drained and rinsed
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, finely chopped
- Fresh parsley, chopped
- Olive oil
- Lemon juice
- Salt and pepper
Preparation:
- Cook quinoa according to package instructions and let it cool.
- In a large bowl, combine cooled quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Toss to combine and refrigerate until ready to serve.
4. Slow-Cooker Vegetable Stew
A slow-cooker vegetable stew is a convenient make-ahead meal that’s both nutritious and comforting. Prepare it in advance, and it can be stored in the refrigerator or frozen for later use.
Ingredients:
- Assorted vegetables (e.g., carrots, potatoes, bell peppers, zucchini)
- Onion, chopped
- Garlic, minced
- Vegetable broth
- Diced tomatoes
- Dried herbs (e.g., thyme, rosemary)
- Salt and pepper
Preparation:
- Chop all vegetables into bite-sized pieces.
- Place vegetables, onion, garlic, diced tomatoes, and vegetable broth into the slow cooker.
- Add dried herbs, salt, and pepper.
- Cover and cook on low heat for several hours until vegetables are tender.
- Let the stew cool before storing it in the refrigerator or freezer.
5. Greek-Style Barley Salad
Barley, a nutty, chewy, and heart-healthy grain, turns a salad into a meal. With tomato, bell pepper, red onion, feta, and herbs, you can assemble this Greek-style salad up to a few days ahead of time. To keep the textures fresh, toss with dressing just before serving.
Greek-Style Barley Salad is a nutritious and flavorful dish that combines tender barley with fresh vegetables, tangy feta cheese, and aromatic herbs. Here’s how you can prepare this delightful salad:
Ingredients:
- 1 cup pearl barley
- 3 cups water
- 1/2 teaspoon salt
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar or red wine vinegar
- 2 tablespoons freshly squeezed lemon juice
- 1/4 cup coarsely chopped red onion
- 2 medium tomatoes, coarsely chopped
- 1/2 red or yellow bell pepper, coarsely chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup finely chopped fresh parsley or mint (optional)
- 1/4 cup Kalamata olives, coarsely chopped (optional)
- 1/2 teaspoon dried oregano
- Kosher salt or sea salt, to taste
Instructions:
-
Cook the Barley:
- In a medium saucepan, combine the pearl barley, water, and 1/2 teaspoon of salt.
- Bring to a boil, then reduce the heat to low and let it simmer until the barley is tender, about 45 minutes.
- Once cooked, drain any excess water and allow the barley to cool slightly.
-
Prepare the Dressing:
- In a small bowl, whisk together the olive oil, balsamic or red wine vinegar, and freshly squeezed lemon juice until well combined.
-
Assemble the Salad:
- In a large bowl, combine the cooled barley, chopped red onion, tomatoes, bell pepper, feta cheese, parsley or mint, and Kalamata olives if using.
- Pour the dressing over the salad ingredients.
- Sprinkle with dried oregano and season with kosher or sea salt to taste.
-
Toss and Serve:
- Gently toss all the ingredients together until well mixed and evenly coated with the dressing.
- Serve the salad chilled or at room temperature, as desired.
This recipe is adapted from The Spruce Eats’ “Greek-Style Barley Salad Recipe.”
Incorporating make-ahead meals into your routine offers numerous benefits, including time savings, reduced stress, and improved dietary habits. By dedicating time to prepare dishes in advance, you ensure access to nutritious options throughout the week, minimizing reliance on less healthy convenience foods. The five recipes highlighted—Egg Muffins with Broccoli and Feta, Chicken, Harissa, and Dried Apricot Traybake, Quinoa and Chickpea Salad, Slow-Cooker Vegetable Stew, and Greek-Style Barley Salad—are not only easy to prepare but also rich in essential nutrients. Embracing such meal-prepping practices can lead to better health outcomes, financial savings, and a more organized lifestyle, making it a valuable strategy for anyone aiming to maintain a balanced diet amidst a busy schedule.
