Meal #5 – Chicken Curry with Zucchini and Baby Carrots
The next one of my healthy meal prep ideas is chicken curry, sided with toasted zucchini and baby carrots.
This is a fast and easy recipe, yet it tastes like heaven!
Ingredients:
- 1 chicken breast
- 1/2 cup Greek yogurt
- 2 teaspoons dijon mustard
- 2 teaspoons curry
- 1/2 zucchini
- 2/3 cup baby carrots
Cut the chicken breast in small cubes, add a pinch of salt and mix it with one teaspoon dijon mustard and 1 teaspoon curry.
Fry it on few drops of olive oil, for about 15 minutes.
Meanwhile, mix the other teaspoon of mustard with one teaspoon of curry, low-fat Greek yogurt, and a pinch of salt.
When the chicken is done, serve it in the meal container and pour the dressing over it.
Meanwhile, cut the zucchini in circles, and bake them on a toaster for 5-10 minutes.
Add a pinch of salt and serve them in the meal container together with the baby carrots.
Meal #6 – Baked Salmon with Pesto, Green Beans, and Cherry Tomatoes
Now we’re talking!
Salmon is one of the best sources of protein and healthy fats.
It’s actually one of my favorites when it comes to fish.
And this salmon recipe is so easy to make.
Sided with green beans and cherry tomatoes, makes the best combo ever.
Ingredients:
- 1 slice salmon
- 1 tablespoon basil pesto
- 1/2 lemon
- 1 cup green beans
- 1 cup cherry tomatoes
Add the salmon on a baking paper and salt it.
Grease the top with the basil pesto, and add a few lemon circles.
Wrap it with the baking paper and cook it 30 minutes on 180 C.
Meanwhile, boil the green beans in salty water for 10 minutes, and after they’re done serve them in the meal container together with the salmon and the cherry tomatoes.
Meal #7 – Beef Patty with Red Pepper and Cucumber
And last, for all of the patty lovers out there, a protein to go idea with a healthy homemade beef patty.
You’re going to love this healthy patty recipe, with fresh red pepper and cucumber on the side.
Ingredients:
- 1 cup clean beef mince
- 1/4 onion
- 1/2 garlic clove (or 1 teaspoon garlic salt)
- 1 teaspoon parsley
- 1/4 egg
- 1 red pepper
- 1/2 cucumber
Place the beef, onion, garlic, parsley, and the egg in a large bowl and season with salt and pepper.
Mix with your hands until everything is evenly combined.
Form the patty with your hands, and cook it on few drops of olive oil at a medium temperature for 10 minutes.
Chop the red pepper in thin strips, and serve it together with the cucumber.
Tips When Making Healthy Ready to Eat Meals and Protein on the Go
There are a few things that you have to keep in mind when you prep your healthy meals:
- Make sure to include the 3 most important ingredients in every single one of the healthy meal prep ideas:
Proteins + Fibers (Complex carbs) + Healthy Fats
If you are not sure how to eat healthy, head on to check out my 28-Day Meal Plan. - Always make it colorful – add veggies and greens in your ready to eat meals;
- Pre plan your meals, and make sure you keep a journal – that’s the best way to actually keep up the healthy meal habit.
Check out my FIT BABE FITNESS PLANER to help you organize your day and plan your meals! - Use healthier oils – olive oil, coconut oil, grape seed or flax seed oil, instead of sunflower or palm oil;
- Don’t be afraid of the fats – beware of the sugars in your meals;
- Use the right meal containers specialized for traveling – you don’t want to end up with a leaking lunch.
- Don’t forget to season them with Himalayan salt;
- Never eat the same ready to eat meals 2 days in a row.
Remember, diversity is the key. - Also, change up the protein on the go – use different kind of protein every day (beef, chicken, eggs, mushrooms, fish, seafood, peas…)
You can get the meal containers here:
I hope my healthy meal prep ideas helped you to organize your busy schedule, and easily do some ready to eat meals to have your protein on the go.
Not only that these healthy meal prep ideas will help you make better meal choices, but pre-cooking is a great way to fit in that healthy food into your day too.
Remember, failing to plan is planning to fail, so always find that little time to plan your meals.
So, dear fit girls, it’s your turn now:
Happy planning and happy cooking!
Till next time,
What wonderful recipes and ideas! Thank you. Can’t wait to try them.
I’m so happy you like them :)
A cup of cream cheese? I love cream cheese but it doesn’t seem healthy to eat an entire cup in a single day, let alone one meal. Am I missing something?
Hi Erica,
Cream cheese would be a bad choice if you combine it with carbs or sugars, but if it’s combined with proteins and healthy fats, cream cheese will not be a bad choice at all.
Have you read my Giving Up Sugar Technique?
You have to check it out, here it is: https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/
Oh, so it is cream cheese.. It is listed in the ingredients as greek yogurt.
I was not sure which was the typo.
No, a cup of cream cheese is NOT a healthy option. That adds up to 793 calories, 79 grams of fat. A great choice instead would be yogurt, or moderation.
I think she’s confusing it with Greek yogurt because that is what is listed in the ingredients.
Hi! Love the idea of using baby shrimp as a main protein, i just bought a pack of organic, flash-frozen and im gonna have to start adding them to my lunches! Do you get totally full off of these lunches? because while looking super delicious, the portion size seems small (1C Protein with 1-2C Veg & sometimes getting fat as 1/2C Avocado or 1C Cream Cheese, idk it just seems a little light). im 5’3″ 100lbs and right now and thanks to weight training my metabolism is through the freaking roof, that being said i could honestly eat 2-3 of these plates. im trying to gain weight and muscle tone right now, but because of work i cant snack throughout the day, small meals dont work for me and i end up starving by the time im done working out (in the evening), do you have any advice on adapting the recipes so i can get filled up without compromising on the healthiness?
Shana,
to be honest, you can definitely higher up the portion.
I know I did :)
Especially with these kinds of healthy protein, healthy fats and fiber based meals, you can size it up and not feel guilty at all.
So feel free to double it, or even triple it, by your needs :D
These containers I use, are a bit smaller, so that’s the only reason my portions are smaller too.
Freakin awesome! i’ve made your shrimp recipe for lunch today!!! X”D i actually did just that, i tripled the protein, doubled veggies and im adding 9-grain crackers to go with some of that yummy cream cheese!! Thanks for all the great recipes, i’ve been able to create a really amazing lunch plan just fallowing the basics and portion ratios. I’m so excited to see the results of this combined with my new workout regimen!
I’m soooo happy that you created your lunch plan based on my recipes!
Bonn appetite girl! :D
I’ve been a searching for simple, healthy lunch ideas for me and for my mom. I just wonder if the cream cheese can be substituted with something non dairy as we both have dairy intolerance.
Yes of course!
You can substitute it with whatever you like best :)
Maybe a salad, tomato puree, or mustard based dressing.
where can i get those containers??
I found mine on Amazon! They are amazing!
Where can I purchase the portion containers? :-)
Finally I found something I could bring to school! But I want to ask where I could get the black plates that are shown in the pictures
Hey Maggie, I’m so glad I helped!
I ordered them from Motivationalbottles.com, but I’m doing a review for another brand now, and will send it over as soon as it’s done :)
These look good! Where do you get the containers with the 3 compartments?
I new to this meal prep. I cut and store my veggies and cut up fruit in mason jars. So with your meals how long are they good in the fridge?
Sandra,
In the fridge they can take 3-4 days, but what I do is freeze them, and remove them into the fridge the night before consuming them.
Believe me it’s better to freeze them, the flavor stays, and the nutrients live longer.
Which meals can be frozen and which cannot be frozen? Are all of these 7 day meals freeze able? If so then I should just freeze all of them? I know some doesn’t freeze well, maybe ziplock and match up with meals that freeze while rest is in fridge? And also how do I print recipesyou listed? I have carpal tunnel it’s hard for me to write them execept I can just screenshot them on my iPad. Let me know about frozen ready meals on the go. My husband is always gone working 6 days a week. These are easy recipes n I can use them for dinners too I really like cooking but all of my 3 kids are grown up already plus I used to cook for family of 6 and over I can’t downsize to just 2 of us.. so buying food in bulk is easier for me :)
Jessica,
I freeze them all, except the fresh veggies: tomatoes, baby carrots, cucumber.
I just chop them the morning before heading to work and add them in my container.
I think everything else freezes well, I don’t know this for a fact but I’ve freezed them all and had no problem at all.
I’m sorry to tell you I don’t have the recipes as printable sheets, but if there’s anything on your mind I can do to help let me know.
Love,
Monica
Hey guys, I’ve been using these simple recipes to help me get into better shape and enjoy delicious healthy meals at the same time.
http://34.gs/q1cd
You know one cup of cream cheese has like 80g of fat, right?
Of course I do!
But do you know that fat is not dangerous when you mix it with proteins?
As a matter of fact, fat is healthy, and the real enemy is sugar.
Check out my Giving up sugar technique, for more details.
Love :)
Have these meals made anyone loose weight I’m excited to start :)
If it helps, they made me lose my extra weight :)
I wish you great results, and remember to spice it up with a workout afterwards!
Love <3
I wish I would like all the food cold or all reheated. ???? If I were at home full time I could certainly pull off these combos, as all of them look great.
Cindy,
I agree :/
But, you can always warm them in the microwave :)
I’m confused on Meal #2. Title says cream cheese; ingredients lists Greek yogurt; and directions say cream cheese. Which is it, cream cheese or Greek yogurt?
Greek yogurt is better of a choice.
I’ve mixed up the ingredients, I used Greek yogurt in the recipe and wrote cream cheese instead, when all along I thought of yogurt.
Sorry :)
Hi! I love your ideas. Do you prepare the avocados the day of, or do you prepare and freeze it with the entire meal in advance? I’m wondering if it is brown by the time you eat it and if you lemon juice to them or anything like that?
Linda,
I’m so glad you like my ideas :)
Well the truth is I freeze them all except the fresh veggies: avocado, tomatoes, baby carrots, cucumber.
I just chop them the morning before heading to work and add them in my container.
I think everything else freezes well, but the veggies are better off fresh :)
What can you substitute for the shrimp
You can have any type of fish or seafood you prefer.
Or if you’re not a fan, then change it with turkey meat or chicken drumsticks.
Either way, you’re not going to make a mistake :)
I usually reheat my meals.
Except the salads – they’re better off cold.