30 easy meal prep recipes for weight loss

When on a weight loss journey, meal prepping is one of the greatest game-changers there is. 

With meals at the ready, it’s often easier to meet your goals. You don’t have to wonder what to eat, which keeps you on track with healthy choices.

To set you up for success, we’ve put together 30 Noom recipes—for breakfast, lunch and dinner—that can support your health goals and are super-portable, to boot. 

Make sure you also check out our practical tips for shopping and storing food for meal prepping.

How to meal prep for weight loss

Before you get cookin’, here are five tips for making meal prep one of the easiest parts of your day-to-day life. 

1. Shop around. Different stores offer the same foods at different prices. Don’t be afraid to research the best deals on what you’re looking for. 

2. Buy frozen fruits and vegetables. This can help you save money in two ways: First, frozen fruits and vegetables are less expensive than their fresh counterparts, and second, they never spoil.

3. Eat seasonally. When fruits and vegetables are in season, they’re more abundant and less expensive. Tastier and cheaper produce? Yes, please!

4. Bulk up. Buying non-perishable foods like steel-cut oats, quinoa, nuts, and seeds in bulk will give you more bang for your buck. Consider shopping at discount warehouses like Costco or Walmart to save some more money.

5. Get your hands on durable containers in different sizes. Make sure you can transport them easily, either in a lunchbox or in your backpack, purse, or briefcase.

30 meal prep recipes for weight loss

Take a look at this selection of 30 mouth-watering Noom recipes to kick off or amp up your meal prep game.

Savory breakfast recipes

1. Southwestern frittata

Ingredients:

• 1 tablespoon olive oil
• 1 green bell pepper, diced
• 1 sweet onion, diced
• 4 Roma tomatoes, diced
• 4 eggs, lightly beaten
• Salt
• Ground black pepper

Instructions:

Preheat the oven to 350 degrees Fahrenheit. In a medium, oven-safe, nonstick skillet, heat the oil over medium heat. Add the pepper and onion, and cook for 5 minutes, or until the onion is translucent. Add the tomatoes and eggs. 

Stir constantly until the egg is distributed all over the bottom of the pan. Cook for 1 or 2 minutes, or until the eggs begin to set. Season with salt and pepper to taste. 

Bake in the oven for 10 minutes, or until the eggs are cooked, and the mixture has puffed slightly. Let the frittata cool slightly and cut it into wedges for serving.

2. Super-creamy deviled eggs

Ingredients:

• 6  large eggs
• 1/3 cup canned butter beans or white kidney beans, rinsed and drained
• 1 1/2 tablespoons light mayonnaise
• 1/2 teaspoon mustard powder
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup finely chopped celery
• 1/4 cup shredded carrots
• 1 tablespoon thinly sliced chives or scallions

Instructions:

Place the eggs in a saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to low and simmer slowly for 12 minutes. Cool under cold running water. 

Shell by tapping the eggs against the side of the pan and gently removing the shells. Cut the eggs lengthwise in half. 

Place four whole yolks in the bowl of a mini food processor and discard the remaining two yolks. Add the butter beans or kidney beans, mayonnaise, mustard, and pepper. Blend the mixture until smooth. 

Add the celery, carrots, and chives or scallions. Process using pulses, just until the vegetables are incorporated. Spoon the filling into the hollows of the whites, mounding to fill. 

Place the egg halves on a platter, cover with plastic, and refrigerate at least 1 hour. (Can be made up to one day in advance.) Serve cold.

3. Scrambled egg wrap

Ingredients:

• 2  eggs, lightly beaten
• 2 tablespoons herb cream cheese spread
• 1  whole wheat soft taco wrap
• 2 tablespoons low-fat grated cheddar cheese
• 1/2 tablespoon chopped fresh basil
• 1/2 tablespoon chopped fresh chives
• 1 tablespoon salsa

Instructions:

Preheat the oven to warm. Coat a small skillet with cooking spray. Add the eggs to the skillet and cook for 2 minutes, stirring constantly. 

Spread the cheese spread on the wrap, then add the eggs, cheese, basil, chives, and salsa. Roll up the wrap, folding in the sides, and heat it in the oven for 3 minutes, or until warmed through.

4. Open-faced broiled egg, spinach, and tomato sandwich

Ingredients:

• 1/2 whole wheat English muffin
• 1/4 cup fresh spinach, cooked and squeezed dry (about 4 ounces)
• 1 slice tomato
• 1 hard-boiled egg, sliced widthwise
• 1 tablespoon omega-3-enriched mayonnaise
• Salt-free seasoning blend (such as Mrs. Dash)

Instructions:

Set the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste. 

Place under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

Sweet breakfast recipes

5. Cornmeal hotcakes

Ingredients:

• 1 cup cornmeal
• 3 cup unbleached or all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/4 cups buttermilk
• 1 egg
• 2 tablespoons maple syrup
• 1 tablespoon vegetable oil

Instructions:

Preheat the oven to 200 degrees. Coat a baking sheet with nonstick spray. In a large bowl, combine the cornmeal, flour, baking soda, and salt. 

In a medium bowl, combine the buttermilk, egg, maple syrup, and oil. Beat with a fork or whisk until blended. Add to the flour mixture. Stir until a smooth batter forms. 

Coat a large nonstick skillet with nonstick spray. Warm over medium heat. Pour the batter by 1/4 cupfuls into the skillet. 

Cook for 2 minutes, or until tiny bubbles appear on the surface and the edges begin to look dry. Flip the pancakes. Cook for 1 to 2 minutes, or until golden on the bottom. 

Transfer the pancakes to the prepared baking sheet. Place in the oven to keep warm. Coat the skillet with nonstick spray. Repeat with the remaining batter to make a total of 15 pancakes.

6. Fruit and nut breakfast bars

Ingredients:

• 1 cup quick-cooking oats
• 1/3 cup toasted wheat germ
• 1/4 cup whole wheat flour
• 1 teaspoon ground cinnamon
• 1/2 cup dried apricots
• 1/2 cup dried figs, stems removed
• 1/2 cup golden raisins
• 1/2 cup almonds
• 1/3 cup dried cranberries
• 1/3 cup walnut pieces
• 1/4 cup raw hulled sunflower seeds
• 1/2 cup fat-free egg substitute
• 1/4 cup maple syrup
• 2 ounces dark chocolate (70%), melted

Instructions:

Preheat the oven to 350 degrees. Line a 13-inch by 9-inch baking pan with foil, letting the foil extend 1 inch over the sides of the pan. Coat the foil with cooking spray. 

Combine the oats, wheat germ, flour, and cinnamon in a food processor; pulse a few times to mix. Add the apricots, figs, raisins, almonds, cranberries, walnuts, and sunflower seeds. 

Pulse for 30 seconds, or until the fruit and nuts are finely ground. The mixture should be ground, but small pieces of nuts and fruit should be discernible. Combine the egg substitute and maple syrup in a large bowl. Add the fruit mixture and stir until blended. 

Mix with your hands until the mixture comes together into a paste. Place in the prepared pan and press evenly. If the mixture sticks to your hands, rinse with water, shake off the excess, and press. 

Bake for 20 minutes, or until the edges brown and the top feels firm when pressed. Cool completely in the pan on a rack. To cut into bars, remove from the pan using the foil. 

Cut lengthwise into four strips, then crosswise into four strips to make 16 bars. Place the bars on the rack and drizzle with the chocolate.

7. French toast, Italian style

Ingredients:

• 2 tablespoons part-skim ricotta cheese
• 2 slices whole-grain bread
• 1 teaspoon honey
• 1 tablespoon sliced almonds
• 1/2 teaspoon ground cinnamon
• 1 egg
• 1 tablespoon 1% milk
• Handful of fresh berries (strawberry, blueberry, blackberry)

Instructions:

Spread the ricotta on one slice of bread. Drizzle the honey over the cheese, top with the sliced almonds, and sprinkle lightly with cinnamon. Top with the remaining bread to form a sandwich. 

Coat a nonstick griddle or skillet with cooking spray and heat over medium heat. Whisk the egg, milk, and any remaining cinnamon in a shallow bowl. 

Dip the sandwich into the egg to coat both sides. Place in the pan and cook until the bread is lightly browned on both sides. Serve with the berries.

8. Detox smoothie

Ingredients:

• 1 cup water
• 1/2 cup fresh or frozen cranberries
• 1 apple, cored and diced
• 1/2 lemon, peeled and seeded
• 1/2 teaspoon nutmeg
• 1 tablespoon honey
• 1/2 cup fresh or frozen blackberries
• 1 tablespoon coconut oil

Instructions:

Blend all ingredients on high until you reach the desired consistency, usually 30 to 45 seconds.

9. Berry muesli and chia seeds

Ingredients:

• 1/2 cup muesli
• 1 cup soy milk
• 1/2 banana, sliced
• 2 tablespoon blueberries
• 1/2 teaspoon cinnamon
• 1/2 teaspoon chia seeds

Instructions:

Combine muesli and milk in a pot and bring to a boil. Simmer for 4 to 5 minutes. Stir in banana, cinnamon and chia seeds. Top with blueberries.

10. Peanut butter banana-raisin waffle sandwich

Ingredients:

• 8 frozen whole-grain or regular waffles
• 1/2 cup creamy or crunchy peanut butter
• 4 tablespoons raisins
• 2 medium bananas, halved and sliced lengthwise

Instructions:

Preheat the oven to 400 degrees. Line a small baking sheet with aluminum foil. Lay the waffles on the baking sheet. Spread the peanut butter over the waffle tops. Sprinkle half of the waffles with the raisins. Top with the banana slices and the remaining waffles, peanut butter sides down. 

Bake for 2 to 3 minutes, turning once, or until the waffles are crispy. Cut in halves diagonally.

Chicken meal prep recipes

11. Shredded chicken chili

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup chopped celery
• 1/2 cup chopped onion
• 1/2 cup chopped red or green bell pepper
• 1 can (14.5 ounces) diced tomatoes
• 1 can (14.5 ounces) reduced-sodium chicken broth
• 1 cup fat-free refried beans
• 12 ounces cooked boneless skinless chicken breasts, shredded
• 1 cup canned no-salt-added black beans, rinsed and drained
• 2 teaspoons chili powder
• 1 teaspoon garlic powder
• 1 teaspoon chopped fresh cilantro
• 1 teaspoon ground cumin
• 1 teaspoon lime juice
• 1 teaspoon ground black pepper
• 1/4 cup reduced-fat sour cream
• 1/41 cup reduced-fat cheddar cheese

Instructions:

Heat the oil in a Dutch oven over medium-high heat. Add the celery, onion, and bell pepper and cook for 5 minutes, or until tender. Stir in the tomatoes and broth; bring to a simmer. 

Slowly stir in the refried beans until incorporated into the soup. Add the chicken, beans, chili powder, garlic powder, cilantro, cumin, and lime juice. 

Cover and simmer for 30 minutes, stirring occasionally. Season with pepper to taste. Garnish each serving with 1 tablespoon sour cream and 1 tablespoon cheese.

12. Mango chicken salad with couscous

Ingredients:

• 1/4 cup Moroccan couscous
• 1 1/2 tablespoon finely chopped green bell pepper
• 1 1/2 tablespoon finely chopped red bell pepper
• 1/4 cup finely chopped red onion
• 1/2 cup fresh lemon juice
• 4 tablespoons extra-virgin olive oil, divided
• 1 tablespoon canola oil
• 4 boneless, skinless chicken breasts (3 ounces each)
• 1/3 cup fresh lime juice
• 1/4 cup Japanese rice vinegar
• 2 tablespoons whole grain mustard
• 2 tablespoons honey
• 2 teaspoons reduced-sodium soy sauce
• 1/2 head romaine
• 1/2 head frisée
• 1/2 head hydro bib lettuce
• 1 cup arugula
• 1/2 mango, thinly sliced

Instructions:

In a bowl, combine couscous, bell peppers, onion, lemon juice, 2 tablespoons olive oil and 1//3 cup water. Season with salt. Refrigerate until couscous is tender, about 2 hours. In a large skillet over high heat, heat canola oil. 

Cook chicken until golden brown on the bottom, 3- 4 minutes. Reduce heat to medium-low. Flip chicken and cook through, 6 -8 minutes. Cool chicken; cut into 1//2 inch pieces. 

In a blender set to medium, blend lime juice, vinegar, mustard, honey and soy sauce. Slowly add remaining 2 tablespoon olive oil. Season with salt. 

Break up lettuce heads and combine leaves with arugula in a bowl. Divide lettuce, couscous, chicken and mango among four plates. Dress salad with mustard vinaigrette.

13. Smoked turkey hash

Ingredients:

• 2 teaspoons vegetable oil
• 1 large onion, coarsely chopped
• 1 small green bell pepper, coarsely chopped
• 1 pound cooked red potatoes, cubed
• 1 smoked turkey drumstick (1 pound), skinned, boned, and cubed
• 1 egg white, lightly beaten
• 2 tablespoons chopped parsley
• 1/2 teaspoon dried thyme
• 1/8 teaspoon salt
• 3 tablespoons fat-free milk

Instructions:

Warm the oil in a large nonstick skillet set over medium-high heat. Add the onion and bell pepper. Cook for 3 minutes, or until the bell pepper starts to soften. 

In a large bowl, toss together the potatoes, turkey, egg white, parsley, thyme, and salt. Add to the skillet. Cook, stirring occasionally, for 10 to 12 minutes, or until lightly browned. 

Pour the milk around the edges. Cook, stirring, for 3 minutes, or until the milk is absorbed.

14. Thai chicken salad

Ingredients:

• 1/2 cup sliced scallions
• 1 tablespoon minced garlic
• 1 seeded and minced jalapeño
• 3 tablespoons lime juice
• 3 tablespoons reduced-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon Peanut oil
• 1 tablespoon rice wine vinegar or distilled white vinegar
• 7 cups torn romaine lettuce
• 1 cup shredded red cabbage
• 1 cup peeled, grated carrots
• 1 cup seeded, diced red bell peppers
• 1 cup peeled, seeded, chopped cucumber
• 1 cup small snow-pea pods
• 2 cups cooked, diced chicken breast
• 4 teaspoons crushed unsalted, dry-roasted peanuts

Instructions:

In a large bowl, whisk together the scallions, garlic, jalapeño, lime juice, soy sauce, honey, peanut oil, vinegar, and 2 tablespoons of water. Set aside for 30 minutes to let the flavors combine. 

Whisk the dressing to recombine and add the lettuce, cabbage, carrots, bell peppers, cucumber, and pea pods to the bowl. Toss well. Divide the salad between four plates. Top each with the chicken and peanuts.

15. One-skillet chicken with spinach and mushrooms

Ingredients:

• 4 skinless, boneless, chicken breast halves, cut into 1 inch pieces
• Salt
• Ground black pepper
• 2 cloves garlic, minced
• 1 can (15 ounces) diced tomatoes, drained
• 1 bag (5 ounces) baby spinach
• 2 cups thinly sliced mushrooms
• 1/2 cup Parmesan cheese, grated

Instructions:

Season the chicken with salt and pepper to taste. Coat a large nonstick skillet with cooking spray, and place it over medium heat.

When it’s hot, add the chicken and cook for 5 to 10 minutes, or until it’s no longer pink and the juices run clear. Remove the chicken to a plate, covering to keep it warm. 

Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant. Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half. 

Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.

16. Chicken stroganoff

Ingredients:

• 1 pound boneless, skinless chicken breast halves
• 1 can 9-ounce sour cream and onion dip
• 1 can 6-ounce sliced mushrooms, drained
• 1/4 cup canned low-sodium chicken broth
• 1/2 garlic powder
• 3/4 teaspoon dried thyme
• 1/4 teaspoon ground black pepper
• 2 teaspoon olive oil
• 1 cup sliced onions
• 2 teaspoon Worcestershire sauce

Instructions:

In a small bowl, mix the garlic powder, 1/2 teaspoon of the thyme, and 1/8 teaspoon of the pepper. Cut the chicken breasts in half crosswise, then coat all over with the spices. Heat the oil in a large nonstick skillet over medium-high heat. 

Add the chicken and cook for 2 to 3 minutes per side, or until browned all over. Remove to a plate. Dump the onions into the pan, cover, and cook for 3 to 4 minutes, or until soft. 

Dump in the dip, mushrooms, broth, Worcestershire, and the remaining 1/4 teaspoon thyme and 1/8 teaspoon pepper. Return the chicken to the pan, covering with the sauce. Reduce the heat to medium-low, cover, and cook for 8 to 10 minutes, or until the chicken is no longer pink in the center.

17. Lemony chicken with olive tagine

Ingredients:

• 1 pound boneless, skinless chicken thighs, trimmed, cut into 1″ chunks
• 1 onion, chopped, about 1 cup
• 1 small red bell pepper, chopped, about 3/4 cup
• 3 cloves garlic, minced
• 1/8 teaspoon saffron threads, lightly crushed
• 1/4 teaspoon ground ginger
• 1/2 cup lower-sodium fat-free chicken broth
• 1/2 cup orange juice
• 1/2 cup dried apricots, halved
• 1 can (15 ounces) chickpeas, drained and rinsed
• 3 oranges, cut between the membranes into segments
• 15 stuffed manzanilla olives, halved
• 1/3 cup chopped fresh cilantro
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1 1/4 cups water
• 1 cup whole wheat couscous

Instructions:

Coat a Dutch oven with cooking spray and heat over medium-high heat. Add the chicken and cook, turning occasionally, until browned, 5 to 6 minutes. 

Stir in the onion, bell pepper, and garlic; cook, stirring occasionally, until the vegetables soften, 5 to 6 minutes. Add the saffron and ginger and cook 30 seconds, or until fragrant. Add the broth, orange juice, apricots, and chickpeas. 

Bring to a boil, reduce the heat to medium, cover, and simmer for 30 minutes, or until the chicken is no longer pink inside and the flavors have blended. Remove from the heat and stir in the oranges, olives, cilantro, and lemon juice. 

Meanwhile, combine the salt and water in a small saucepan over medium-high heat. Stir in the couscous; remove from the heat and let stand for 5 minutes. Serve the tagine over the couscous.

Seafood meal prep recipes

18. Spicy sea bass in a flash

Ingredients:

• 2 6-ounce fillets of sea bass, cod, or other firm white fish
• 1 small onion, sliced
• 1/2 cup pitted, chopped green olives
• 12 ounce-can whole peeled tomatoes
• 1/2 tablespoon olive oil
• Salt and pepper
• 1/2 cup white wine
• 2 cloves garlic, minced
• 1 teaspoon crushed red pepper

Instructions:

Heat a large sauté pan over medium high heat. Add the olive oil. Season the fish with salt and pepper. When the oil is hot, add the fillets flesh side down and cook for 3 minutes, until a crust has formed. 

Remove the fish from the pan and set aside. Add the wine and onion to the pan and cook for 3 minutes. Add the olives, tomatoes, garlic, and red pepper and cook for another 3 minutes. Season with salt and pepper. 

Return the fish to the pan. Baste the fillets with the simmering tomato sauce. Cook until the flesh flakes with gentle pressure (5 to 7 minutes).

19. Salmon with white bean and citrus salad

Ingredients:

• 1 tablespoon olive oil
• 1 red onion, thinly sliced
• 1 can (15 to 19 ounce) cannellini beans, rinsed and drained
• 1/4 chopped flat leaf parsley
• 2 teaspoon finely grated lemon zest
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pink grapefruit, peeled and cut into segments
• 1 navel orange, peeled and cut into segments
• 1 tablespoon fresh lemon juice
• 4 center cut salmon fillets (4 ounces each), with skin

Instructions:

In a medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. 

Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. 

Season salmon with the remaining salt and pepper. Heat a large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. 

Turn salmon over and cook about 2 minutes on each of the remaining sides, until the fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side.

20. Herb and mesclun salad with grilled shrimp

Ingredients:

• ¼ cup fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon crushed red pepper flakes
• 1 pound large shrimp, shelled and de-veined
• 6 cups mesclun or other mixed baby greens
• 1 cup fresh mint leaves
• 1 cup cilantro leaves
• 1 cup flat leaf parsley leaves
• 1 small red onion, thinly sliced
• 2 tablespoon vegetable oil

Instructions:

In a medium bowl, whisk 2 tablespoons of the lime juice, 1/4 teaspoon of the cumin, 1/8 teaspoon of the salt, and a pinch of the pepper flakes. Stir in shrimp and marinate at room temperature, stirring occasionally, 20 minutes. 

Meanwhile, place mesclun, mint, cilantro, parsley, and onion in serving bowl and refrigerate until ready to serve. In small bowl, whisk together oil and remaining 2 tablespoons lime juice, 1/4 teaspoon cumin, 1/8 teaspoon salt, and remaining pepper flakes. 

Lightly oil grill pan and preheat over medium heat. Grill shrimp about 2 minutes on each side, until bright pink and just  opaque throughout. Do not overcook. (Shrimp may also be broiled for the same amount of time.) Toss shrimp with greens and  dressing.

21. Teriyaki tuna with pineapple

Ingredients:

• 1/4 cup soy sauce
• 3 tablespoons dry sherry or fat-free reduced-sodium chicken broth
• 1 tablespoon sugar
• 1 tablespoon grated fresh ginger
• 3 cloves garlic, chopped
• 4 tuna steaks (5 ounces each)
• 1 pineapple, halved, cored, peeled, and cut into 8 wedges
• 1 red bell pepper, quartered lengthwise

Instructions:

In a small bowl, combine the soy sauce, sherry or broth, sugar, ginger, and garlic. Stir to blend. Divide the marinade into two medium shallow bowls. 

Place the steaks in one bowl and the pineapple and bell pepper in the other. Turn the tuna, pineapple, and bell pepper to coat both sides. Cover and refrigerate for 15 minutes. 

Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler. Arrange the tuna, pineapple, and bell pepper on the rack or pan. Discard the marinade from the tuna bowl. 

Grill or broil, basting occasionally with the marinade from the pineapple bowl, for 4 to 5 minutes per side, or until the tuna is just opaque and the pineapple and bell pepper are heated through and glazed.

22. Anchovy tomato toast

Ingredients:

• 1/2 can 2-ounce anchovy fillets, minced
• 1 French baguette (about a 1-lb loaf), cut into 16 slices (1/4″ to 1/2″ thick)
• 1 cup shredded low-fat mozzarella cheese
• 1 can 15-ounce Italian-style diced tomatoes, drained and finely chopped
• 1/2 small onion, minced
• 1/2 cup jarred pesto

Instructions:

Preheat the broiler. Toast the bread slices under the broiler for 1 minute per side, or until just golden. Dump the anchovies, tomatoes, and onion into a bowl and mix. 

Spread each bread slice with pesto. Plop an equal amount of the anchovy-tomato mixture onto each slice. Top with mozzarella. Run under the broiler for 1 minute, until the cheese melts.

Pasta meal prep recipes

23. Tuscan-style pasta with chicken

Ingredients:

• 2 ounces penne pasta
• 2 chicken breasts, 4 to 5 ounces each, pounded to an even 1/4-inch thickness
• 4 cup baby spinach leaves
• 1 cup cannellini beans, rinsed
• Salt and pepper to taste
• 1 teaspoon olive oil
• 1 clove garlic, crushed
• 1/2 teaspoon dried rosemary, finely chopped
• 2 tablespoons diced roasted red bell pepper
• 2 tablespoons grated Parmesan

Instructions:

Boil 1 1/2 quart water, drop in the penne, stir, and cook until the pasta is al dente (about 9 to 11 minutes). 

While the pasta cooks, sear the chicken in a skillet on medium-high (about 4 to 5 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the chicken from the skillet and set it aside. 

Reduce skillet heat to medium. Add the spinach, beans, oil, garlic, rosemary, and bell peppers. Turn frequently until the spinach wilts (about 1 to 2 minutes). Slice the chicken and toss it with drained pasta and the spinach and bean mixture. Top each serving with 1 tablespoon of the cheese.

24. Orecchiette with White Beans, Sausage, and Peppers

Ingredients:

• 2 teaspoons olive oil
• 1 cup chopped onion
• 2 cups chopped bell peppers
• 1/2 pound sweet Italian sausage
• 3 cloves garlic, minced
• 1/2 teaspoon red-pepper flakes
• 1 can (28 ounces) diced tomatoes in juice
• 1 can (14.5 ounces) small white beans, rinsed and drained
• 1/2 cup chopped fresh basil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 8 ounces orecchiette (scant 3 cups)
• 1/4 cup grated Parmesan cheese

Instructions:

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell peppers and cook until tender, about 5 minutes. 

Add the sausage, garlic, and red-pepper flakes and cook until the sausage is no longer pink, breaking it up into small pieces with the side of a wooden spoon. Stir in the tomatoes with their juice and bring to a boil. 

Reduce the heat to medium; simmer until the sauce thickens, stirring occasionally, about 10 minutes. Stir in the beans, basil, salt, and black pepper. 

Meanwhile, cook the pasta in a large pot of boiling salted water for 12 minutes, or until the pasta is just tender but still firm to the bite. 

Drain the pasta and return to the cooking pot. Add the tomato sauce to the pasta and toss to blend. Transfer the pasta to a bowl. Sprinkle with the cheese and serve.

Vegetarian meal prep recipes

25. Udon noodles with broccoli and peppers

Ingredients:

• 8 ounces udon noodles
• 2 teaspoons hot chili or toasted sesame oil
• 2 cups broccoli florets
• 1 red or green bell pepper, thinly sliced
• 2 carrots, cut into matchsticks
• 1 can (8 ounces) sliced water chestnuts, drained
• 1 cup vegetable broth
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 2 cloves garlic, crushed
• 1 tablespoon grated fresh ginger
• 1 tablespoon cornstarch

Instructions:

Prepare the noodles according to package directions. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the broccoli, pepper, carrots, and water chestnuts. 

Cook, stirring frequently, for 3 minutes, or until the vegetables are tender-crisp. In a small bowl, whisk together the broth, soy sauce, vinegar, garlic, ginger, and cornstarch. 

Add to the skillet and cook, stirring constantly, for 2 minutes, or until thickened. Place the noodles in a serving bowl. Top with the vegetable mixture and toss to coat well.

26. Roasted Portobello sandwich

Ingredients:

• 1/2 cup lime juice
• 2 tablespoons olive oil
• 1/2 cup red-wine vinegar
• 1 tablespoon minced garlic
• 2 teaspoons chopped fresh cilantro
• 2 teaspoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 large Portobello mushroom caps, about 4 inches in diameter
• 8 teaspoons guacamole
• 4 split Kaiser rolls
• 1/2 cup baby spinach
• 1/2 cup sliced roasted red bell peppers
• 1/2 cup scrubbed, unpeeled sliced cucumber
• 4 slices tomatoes
• 4 slices reduced-fat pepper-jack cheese

Instructions:

In a small bowl, combine 1/2 cup water, lime juice, oil, vinegar, garlic, cilantro, sugar, salt, and pepper. Place the mixture, along with the mushroom caps, in a resealable plastic bag and marinate for 1 hour. 

Preheat the oven to 400 degrees. Remove the mushroom caps from the marinade and place on a baking sheet, stem side up. Roast for 15 minutes, or until brown and tender. 

Spread 1 teaspoon of guacamole on each half of the Kaiser rolls. Divide the spinach, red bell peppers, and cucumber over the guacamole. 

Top each with a tomato slice, a mushroom cap, a cheese slice, and the top half of each roll.

27. Black bean tostadas with tofu

Ingredients:

• 4 corn tortillas (6 inch diameter)
• 1 onion, halved and thinly sliced
• 4 ounces lite firm tofu, patted dry and cut into 1/2-inch cubes
• 1 medium zucchini (7 ounces), quartered lengthwise and sliced crosswise
• 3 plum tomatoes, cut into 1/2 chunks
• 1 cup canned no-salt-added black beans, rinsed and drained
• 1 1/2 teaspoons salt-free chili-lime seasoning blend
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1 cup shredded romaine lettuce (about 4 leaves)
• 1/2 Hass avocado, diced
• 1/4 cup 0% plain Greek yogurt
• 1/2 cup chopped fresh cilantro
• 4 lime wedges

Instructions:

Preheat the oven to 350 degrees. Lightly coat both sides of the tortillas with cooking spray. Place on a baking sheet. Bake for 15 minutes, or until crisp. 

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Cook the onion and tofu for 5 minutes, stirring, or until the onion and tofu brown lightly. Stir in the zucchini, tomatoes, beans, and seasoning. 

Cook for 6 minutes, stirring, or until the zucchini is tender. To assemble the tostadas, top each tortilla with one-fourth of the zucchini mixture, 2 tablespoons cheese, 1/4 cup lettuce, one-fourth of the avocado, 1 tablespoon of yogurt, and 2 tablespoons cilantro. Serve with the lime wedges.

Beef and meat meal prep recipes

28. Tuscan pork and chickpeas with spinach

Ingredients:

• 1/4 cup olive oil
• 1/2 cup pre-chopped onion
• 1 1/4 pounds pre-marinated lemon-garlic pork filet, cut into 1/2-inch thick slices
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 can (15 ounces) Italian-seasoned tomato sauce
• 1/2 teaspoon salt
• 1 1/2 bags (10 ounces each; 15 ounces total) baby spinach leaves (15 cups)
• 2 tablespoons lemon juice

Instructions:

Heat the oil in a large skillet over medium-high heat. Add the onion. Cook, stirring occasionally, for about 2 minutes, or until fragrant. Scrape the onion to the side. Add the pork. 

Cook for about 4 minutes, turning once, until browned on both sides. Add the chickpeas, tomato sauce, and salt. Stir. Adjust the heat so the sauce is at a moderate simmer. 

Cover and cook for 5 minutes. Add the spinach, a large handful at a time, covering the pan between each addition. Cook for about 3 minutes total, or until all the spinach wilts. Remove the pork to plates. Add the lemon juice to the pan. Stir to combine. Spoon over the pork.

29. Asian meatballs with cucumber-carrot slaw

Ingredients:

• 1 medium cucumber, shredded
• 1 medium carrot, shredded
• 1 pound ground lean pork
• 3 pieces water chestnut, finely chopped
• 1 tablespoon finely chopped scallion
• 2 tablespoons reduced-sodium soy sauce
• 2 large eggs
• 1/4 teaspoon ground black pepper
• 1/4 cup panko bread crumbs

Instructions:

In a small bowl, combine the cucumber and carrot. Set aside. In a food processor fitted with a metal blade, combine the pork, water chestnut, scallion, soy sauce, eggs, pepper, and bread crumbs. 

Pulse several times just to combine. Preheat the oven to 375 degrees. With a melon baller or fingers, shape the meat mixture into balls and place on a baking sheet. Bake for 10 minutes, turning the meatballs once, until the pork is no longer pink and the juices run clear. 

To prepare the sauce: While the meatballs are baking, in a small bowl, combine the soy sauce, canola oil, sesame oil, scallion, and ginger. Stir to mix. Set aside. 

Arrange the reserved cucumber-carrot mixture in small mounds on a serving plate. Arrange the meatballs around the vegetables. Drizzle with the sauce. Serve the remaining sauce on the side.

30. Beef and asparagus salad

Ingredients:

• 2 pounds center cut beef tenderloin
• 1/2 teaspoon sea salt
• 1 teaspoon black pepper
• 2 pounds asparagus, trimmed
• 2 tablespoons chopped fresh basil
• 2 tablespoons lemon zest
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon sea salt
• 1/2 teaspoon caper oil
• 2 tablespoons olive oil
• 1 teaspoon olive oil
• 1 teaspoon capers, drained and rinsed

Instructions:

Preheat oven to 350 degrees. Season tenderloin with sea salt and pepper. Heat large sauté pan over high heat. Add beef and sear outside until light brown, about 5 minutes. 

Place roast in baking pan and insert meat thermometer into center. Place in oven and roast until internal temperature reaches 130 degrees, about 45 minutes. Remove from oven and cool. 

Refrigerate for at least 2 hours. To prepare salad: Just before serving, bring 8 cups of water to a boil in large pot. Add asparagus and blanch 3 to 4 minutes or until tender. 

Drain and place in 8 cups of ice water for 1 minute. Remove asparagus and chop into 1-inch pieces. In large bowl, combine asparagus, basil, zest, juice, and salt. Mix well and set aside. 

To prepare caper oil: In blender, combine oil and capers and puree, or use a mortar and pestle to form a thin paste. Slice beef thinly and serve 3 ounces with 1/2 cup of salad per person. Drizzle beef with 1 teaspoon of caper oil.

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