Easy Healthy Recipes for Meal Prep

Finding easy, healthy recipes for meal prep has been a game-changer for couples in our Couple’s Clean Week program. 

Based on their feedback, we have curated five healthy recipes that are easy to make. Additionally, these recipes are ideal for making in bulk because they keep well in the refrigerator or freezer. 

So, set aside a few hours on Sunday to grocery shop, cook, and plan your meals for the week. Here are our recommended recipes.  

easy healthy recipes for meal prep

1. Rice Cooker Lentils with Tomato and Onion

This easy, healthy recipe for meal prep is quick and delicious. It only contains five ingredients – all of which go into the rice cooker and can be left to cook on its own!

This is a favorite, savory dish on cold winter nights or whenever we need some comfort food. It is also an excellent source of plant-based protein and fiber.

Nicknamed one of the “world’s healthiest foods,” lentils pack a big punch for a small legume. Outside of being an excellent source of plant-based protein, lentils are high in nutrient value and gives a lasting supply of energy.

Lentils are incredibly rich in fiber to aid in digestion and also support a healthy heart, stabilize blood sugar levels and lower cholesterol. They are nutrient-dense as they have few calories while containing molybdenum, folate, tryptophan, manganese, iron, and vitamin B1.

While we use a rice cooker for our lentils, you are also able to cook this on the stove. You have a variety of lentils to choose from, and we most commonly choose brown lentils.

Ingredients:

  • 2 cups of dry lentils
  • 5 cups of water
  • 1 can of crushed tomatoes, including the juices (28 oz.)
  • 1 white onion, diced
  • 2 cloves of garlic, chopped
  • 2 tablespoons dried oregano
  • Salt and pepper

Instructions:

  1. Mix all ingredients in the rice cooker.
  2. Turn on and cook until the rice cooker is finished, approximately 45 minutes.
  3. Salt and pepper to taste

It doesn’t get much easier or healthier than that! You can play with the spices you want to add in, commonly a bay leaf is added to lentils. You can also add in leftovers like chopped carrots – whatever you wish!

Serving size: 6 servings.

Shelf life: one week in the fridge. 

Cook time: approximately 50 minutes.

2. Carrot, Cabbage, Apple Slaw

We were forced to go on our red cabbage kick while living in Argentina for ski season. There was a winter produce shortage in the little Patagonian village where we stayed. The only vegetable that was consistently available, ripe, and fresh was the cabbages.

From there, we started experimenting, and this slaw has become a go-to easy, healthy meal. It’s easy to prepare and highly nutritious. Great for both as a summer and winter side dish!

You can make this recipe with either green cabbage, red cabbage (sometimes known as purple cabbage), or a mix of both. We recommend the red cabbage for its higher nutrient profile.

Ingredients:

  • 1 quarter head of red cabbage (~2 cups, shredded)
  • 2 medium carrots (chopped)
  • 1 medium green apple (chopped)
  • 2 tablespoons red wine vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice or juice from ½ fresh lemon
  • Salt and pepper

Instructions:

  1.  Mix the cabbage, carrots, and apple in a large bowl.
  2.  Drizzle the extra virgin olive oil, red wine vinegar, with a dash of pepper on top and toss well.
  3. Add a dash of salt and pepper to taste.
  4. Serve chilled!

Serving size: 4 servings

Shelf life: can be refrigerated for up to a week.

Cook time: approximately 15 minutes.

3. Southwest Quinoa Black Bean Bowl

This bowl is one of our favorite easy, healthy dinners to meal prep for the week. This recipe is easy to make in bulk and store. Plus, it’s loaded with healthy ingredients and packed with flavor. Served cold as the main course or as a side, this one won’t disappoint!

Ingredients:

  • 1 cup dry quinoa
  • 2 cans black beans (15 oz. each)
  • 3 medium bell peppers, red, orange, and yellow, finely chopped
  • 1 bag frozen corn, thawed (10 oz. bag)
  •  cup fresh lime juice
  • 4 cups water
  • 1tablespoon ground cumin
  • 1 tablespoon Sal de Maras salt
  •  cup olive oil
  • 4½ teaspoons red wine vinegar
  • 1 bunch fresh cilantro, finely chopped
  • Ground black pepper to taste
  • Optional: chicken breast, jalapeños, or avocado

Instructions:

  1. Combine the lime juice, cumin, and salt in a medium bowl; blend it up with a whisk.
  2. Add the oil while whisking. Set it aside.
  3. Combine the beans, vinegar, and pepper in a medium bowl; mix it well and set it aside.
  4. Bring the water to a boil in a large saucepan over high heat.
  5. Add the quinoa. Reduce to medium-low heat and cook, covered, for 10-12 minutes, or until all water has been absorbed. Remove from the heat and let it cool for 15-30 minutes. Set it aside.
  6. Now that you have free time go work out or declutter the kitchen.
  7. Place cooled quinoa in a large bowl and fluff with a fork or whisk.
  8. Then, add bell peppers, corn, cilantro, bean mixture, and dressing
  9. Finally, mix it up and enjoy.

Serving size: 12 servings

Shelf life: It’s most flavorful to eat right away because the cilantro is fresh, and the lime juice isn’t absorbed. Still, it keeps in the fridge for up to a week. If you want to preserve the best flavor, keep the cilantro and lime out of the bulk recipe and add it to individual meals. 

Cook time: approximately 40 minutes

4. Zoodle Pasta with Healthy Tomato Sauce

We love making large batches of healthy, homemade tomato sauce and keeping some in the freezer. Store-bought tomato sauce often contains hidden sodium and sugar. Plus, this recipe tastes so much better.

Zoodles are an excellent way to sneak more veggies into you day. Traditional pasta noodles are a simple carb with low nutritional value.

The below easy, healthy recipe for meal prep covers both the healthy tomato sauce and the zoodles. 

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 4 cloves garlic, finely chopped
  • 1 can tomato paste, no salt added (6 oz.)
  • ¼ cup red wine
  • 2 cans whole peeled tomatoes, crushed or pureed in blender or food processor (28 oz. each)
  • 1 teaspoon Sal de Maras salt 
  • 2 tablespoons agave nectar
  • ¼ teaspoon ground black pepper
  • 2 tablespoons agave nectar or honey
  • 1 (3 oz) parmesan (or parmigiana) cheese rind
  • 3 tablespoons finely chopped fresh basil
  • 4 medium zucchinis (for the zoodles)

 Instructions:

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add onion and sprinkle with salt; cook, frequently stirring, for 5-6 minutes, or until onion is translucent.
  3. Add garlic and tomato paste; cook, constantly stirring, for 2-3 minutes. Do not let tomato paste burn.
  4. Pour in the wine; cook, constantly stirring, for 2 to 3 minutes.
  5. Add tomatoes, agave, salt, and pepper. Bring to a boil, stirring frequently.
  6. Reduce to low heat; gently boil, occasionally stirring, for 3 minutes.
  7. Add cheese rind; cook, occasionally stirring, for 1 hour.
  8. Then, prepare the zoodles following this recipe.
  9. Top the zoodles with tomato sauce, fresh basil, and parmesan cheese.

Serving size: 12 servings of sauce. 2-4 servings of zoodles.

Shelf life: Sauce is good for 1 week in the refrigerator. Otherwise, freeze. Prepared the zoodles before each meal.

Cook time: approximately 1.5 hours. 

5. Healthy Minestrone Soup

This easy, healthy recipe for meal prep always hits the spot for us. It fills us right up and can act as a full meal. What’s even better – the leftovers! This recipe is an easy crowd-pleaser, and you don’t have to tell anyone how healthy it is!

We love this healthy minestrone soup because it is incredibly easy to make and hides several servings of vegetables. Therefore, it is one of our favorite soups.

As long as you have our Healthy Tomato Sauce prepared ahead of time, this soup only requires about 15 minutes of prep time and 20 minutes of cook time. It makes 6 servings (about 2 cups each.) If you are extra hungry, you can throw a cup of quinoa or farro in the soup and top with cottage cheese. So versatile, so great!

Ingredients:

  • 2 teaspoons olive oil
  • ½ finely chopped medium onion
  • 2 chopped medium carrots
  • 1 clove finely chopped garlic
  • 4 cups low-sodium organic vegetable broth 
  • 2 cups Healthy Tomato Sauce (above recipe)
  • 1 lb. Swiss chard (stems trimmed and leaves chopped)
  • 2 chopped celery stalks
  • 1 peeled and chopped russet potato (or 3-4 unpeeled red potatoes)
  • 1 (15 oz) can cannelloni beans (rinsed and drained)
  • 6 teaspoons chopped fresh parsley
  • ½ teaspoon Sal de Maras salt 
  • ½ teaspoon ground black pepper
  • 6 teaspoons grated Parmesan cheese

Instructions:

  1. Heat the oil in a large saucepan over medium heat.
  2. Add the onion, carrot, and celery and cook for 8 minutes, stirring frequently. The onion will turn translucent when it’s ready.
  3. Add garlic and cook for 1-minute stirring frequently.
  4. Pour in the broth, tomato sauce, Swiss chard, and potato. Bring the contents to a boil while stirring occasionally. Reduce to low heat and gently boil for 8 minutes, or until the Swiss chard is wilted and potato is tender.
  5. Add beans and cook for 2 minutes, stirring occasionally. Season with salt and pepper.
  6. Sprinkle with parsley and cheese and serve.

Serving size: 6 servings.

Shelf life: Soup is good for 1 week in the refrigerator, otherwise, freeze.

Cook time: approximately 35 minutes. 

We hope you enjoy these easy, healthy recipes for meal prep. They are all vegetarian, with highly nutritious ingredients. So, if you make these consistently and stay active, you will lose weight and feel healthier.

 

Let us know in the comments which recipe is your favorite!

Weekly Meal Prep Calendar & Grocery List

Those who placed their bet with Couple's Clean Week have spoken: We want a week-long meal prep calendar, healthy recipes to prepare, and a grocery list for two for the full week.

This downloadable meal prep calendar includes everything you need for a week of healthy eating. 

Couple's Clean Week

A 7-day kickstarter for couples to "try out" a healthy lifestyle.

  • Daily videos with "real talk" about common excuses and a roadmap to get on the same page as a couple
  • 30-minute, at-home video workouts 
  • Nutrition and grocery shopping guide
  • Bonus content made specifically for couples

When you successfully complete Couple's Clean Week, your enrollment is refunded. Make a bet with yourself to stick to healthy habits for 7-days.

$60 per couple, with 100% money back for couples truly committed to a healthy week.

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Hey we're Ryan and Alex

The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

After eight years working in the corporate world, originally as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship, as a couple.

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A Newsletter For Couples To Engineer Their Best Lives

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