Weekend Recipes for Healthy Eating All Week
When faced with the prospect of cooking from scratch or grabbing something from a freezer case or drive-through, many people choose the most convenient option at the expense of nutrition. Set yourself up for healthy eating all week long by doing some prep work on the weekend. Suddenly, pulling something from your fridge or freezer will become the most convenient – and appealing – option.
Packing salads into mason jars is super easy and will create an instant portable lunch perfect for healthy eating. Jar salads can be the perfect healthy lunch for combating the effects of sitting too long at your desk. Start by pouring a few tablespoons of dressing into the bottom of a clean jar. Add hearty veggies that won’t fall apart in the dressing, layer in your protein of choice, and fill the rest of the jar with leafy greens.
Some combinations to try:
- Balsamic vinaigrette, carrots, beets, quinoa, goat cheese and spinach
- Ranch dressing, corn, red peppers, black beans, pepitas and romaine lettuce
- Peanut dressing, cucumber, carrot, cabbage, shredded chicken, cashews and kale
When you’re ready to eat, pour the salad into a bowl and mix it up. If you want to use perishable items like avocado, add them just before eating.
A big batch of soup will last you all week, or longer. Plus, you can adjust the ingredients you use depending on what you have on hand. To make your soup easy to reheat, ladle single servings of cooled soup into freezer bags, and freeze the bags on a cookie sheet. Grab a single serving to microwave at mealtime, or heat it up in a saucepan.
A few ideas to try:
- Use precooked rotisserie chicken to make a quick and easy chicken soup. In a soup pot, pour in a few tablespoons of olive oil, and cook chopped onion, celery and carrots for a few minutes. Add a few quarts of chicken broth and let the soup simmer for about 30 minutes, adding a few cups of shredded chicken in the last minutes of cooking.
- Simmer chopped broccoli, cauliflower, carrots and onion in vegetable broth until the veggies are tender, about 10 minutes. Use an immersion blender to make the soup creamy, and add a handful of your favorite cheese for protein and flavor.
Burritos freeze really well, and they make the perfect delivery system for healthy veggies and protein.
Combinations to try:
- Scrambled egg, salsa and black beans
- Turkey, cooked spinach and cheddar cheese
- Spicy beef, refried beans and roasted peppers
Wrap your ingredients tightly in a tortilla, and then wrap each burrito in foil and freeze. Reheat them in the microwave or oven.