Whether you’re a kitchen rookie or a meal prep veteran, these five meal prep hacks will help you streamline your cooking routine, enjoy delicious food, and keep your wallet happy — all without spending hours chopping and cleaning every weekend. Bonus? These ideas pair perfectly with tips to hydrate more and eating budget-friendly, nutritious foods you already love.

RELATED: The Ultimate Meal Prepping Guide For Busy Schedules

5 Game-Changing Meal Prep Hacks to Help You Master Weeknight Cooking

#1 Slow Cooker Sundays = Stress-Free Weeknights

One of the biggest time-savers is embracing the slow cooker (or Instant Pot). Think of it as your kitchen’s best friend on hectic days.

Here’s how to make it work for you:

• Pick a day to prep (Sunday is a classic) and throw together a big batch of a healthy meal — like chili, stew, shredded chicken, or veggie curry.
• Set it and forget it: Your slow cooker will do the work while you relax, run errands, or get a quick workout in.
• Portion and freeze: Divide your cooked meals into individual servings and freeze them for grab-and-go dinners later in the week.

Not only does this save precious evening minutes, but it also means you avoid the “What’s for dinner?” scramble every day. Slow cooking is one of the easiest ways meal prep hacks you can try without sacrificing flavor or variety — and you don’t need to be a chef to pull it off.

#2 Shop Smart, Eat Smart: Build Meals Around What You Have

Have you ever bought ingredients with the best intentions, only to let them sit in your fridge? It happens to the best of us. One key to stress-free meal prep is planning meals based on what’s already in your kitchen.

Here’s a simple hack to save money and reduce food waste:

• Check your pantry, fridge, and freezer before making your grocery list.
• Build meals around staples you already own — like canned beans, frozen veggies, grains, or your favorite sauces.
• Make a flexible meal plan that allows you to swap ingredients if needed.

This not only cuts down on impulse buys but also helps you get creative with leftovers and staples, turning “random” ingredients into tasty meals. This approach is a major money saver and a great way to reduce food waste — a win-win for your budget and the planet!

RELATED: 38 Ways to Make Healthy Cooking At Home Easier

#3 Embrace the Power of Pre-Made Sauces & Dressings

Sometimes the secret to keeping meals exciting isn’t cooking more — it’s switching up the flavors.

Pre-made sauces, dressings, and condiments are your new best friends for variety and speed. They:

• Transform simple proteins (think grilled chicken, tofu, or fish) into a whole new dish with just a drizzle or toss.
• Make veggies more fun by tossing roasted or steamed broccoli, cauliflower, or greens in different dressings.
• Add punch to grain bowls by mixing in things like chimichurri, tahini, pesto, or sweet chili sauce.

Try prepping a few different sauces at the start of the week or pick up your favorites from the store to keep your meals fresh without extra cooking time. Sauces can keep your weekly meals exciting, preventing “meal prep burnout” while making your plate taste like a restaurant-worthy dish.

#4 Freeze Now, Enjoy Later

Freezing isn’t just for leftovers — it’s a superpower for meal preppers. Whether you want to prep ingredients or full meals, the freezer can save you hours during your busy week.

Here’s how to maximize your freezer game:

• Cook in bulk and freeze individual portions for quick meals later — think soups, casseroles, or meatballs.
• Freeze pre-chopped veggies or fruit so you can toss them straight into recipes or smoothies.
• Freeze homemade sauces or dressings in ice cube trays for perfectly portioned flavor bombs.

If you’ve got a little extra time on the weekend, batch cook and freeze meals to stockpile a fridge-and-freezer full of options. When dinner rolls around, all you have to do is thaw, reheat, and enjoy. Don’t forget to label everything with dates and ingredients so you know what’s what and can rotate meals easily — no mystery leftovers here!

RELATED: 5 Easy Prep Meal Ideas to Energize You Before a Workout 

#5 Organize Your Kitchen for Efficiency & Success

Here’s a meal prep secret that often gets overlooked: a tidy, organized kitchen saves time and headaches.

Try these simple tips:

• Keep your fridge and pantry organized by grouping similar items together and using clear containers.
• Label leftovers and prepped ingredients with dates so you can easily find and use them before they expire.
• Use stackable containers to maximize space and make grabbing meals easy.
• Create a meal prep “station” with your favorite knives, cutting boards, and storage containers ready to go.

The smoother your kitchen flow, the more likely you’ll stick to your meal prep plan — plus, it just feels good to open a neat fridge when you’re hangry. An organized kitchen is a foundational step to keeping meal prep stress-free and sustainable.

Bonus Tips to Make Meal Prep Even Easier

• Batch cook grains like quinoa, rice, or farro — store in the fridge and mix with proteins and veggies for quick bowls.
• Prep snacks ahead of time — portion out nuts, cut fruit, or slice veggies so you always have healthy options.
• Use versatile ingredients — eggs, canned beans, frozen veggies, and Greek yogurt can be transformed into countless meals.
• Incorporate hydration by prepping infused water pitchers alongside your meals to support your healthy habits.

RELATED: 4 Homemade Electrolyte Drinks That Boost Hydration

Ready to Take Back Your Weeknights with Meal Prep Hacks?

Meal prep doesn’t have to be complicated or time-consuming. By cooking smart, shopping strategically, and organizing your kitchen, you’ll enjoy healthy, tasty meals all week — no stress, no takeout guilt.

Try these hacks this week and watch how much easier your healthy lifestyle becomes.

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It requires some planning, but the payoff is worth it! You’ll save money (no need to splurge on expensive takeout), you’ll support your physical health (with good-for-you nutrients), and you’ll benefit your mind (hello, brain food). And even if you’re working or studying from home, having ready-to-go options will only help support you and your goals. You’ll be less likely to snack on comfort foods and more likely to reach for nutritious options. Plus, these packable lunches are family-friendly and perfect for kids and adults alike! 

Ahead, 12 delicious packable lunches that will keep you energized, focused, and full — even if you aren’t going back to school.

The Key Components of a Healthy Packable Lunch 

First, let’s discuss two key components to building a healthy packable lunch: ingredients and portion size.

Step One: Focus on Eating for Nutrient Density 

You want your lunch to be filling, nourishing, and full of nutrient-dense foods. This includes foods in their least processed form, such as fruits, veggies, lean proteins, legumes and whole grains, and healthy fats.

By adopting this eating style, you’ll avoid sneaky sugars, artificial ingredients, and processed foods! Plus, you’ll boost your intake of vitamins and minerals, keep your blood sugar stable and your energy levels high. Goodbye, brain fog and mid-day fatigue!

RELATED: Eating For Longevity: Top Tips For Eating Your Way to a Healthier Life

Step Two: Build a Balanced Plate (or Box)

Ingredients are key, but it’s a little more nuanced than that! Mindfully building a plate with proper portion sizes and a balanced ratio of macronutrients is of equal importance. Your packable lunch should include the following:

Lean Proteins: Such as turkey, chicken, wild-caught salmon, Greek yogurt, hard-boiled eggs, legumes, and tofu

Omega-Rich Fats: Such as avocados, nuts, seeds, and olive oil

Healthy Carbs: Such as fruits, veggies, quinoa, and oats 

Filling Fiber: From whole food sources such as whole grains, fruits, and veggies

Let’s take a closer look at what this looks like with 12 healthy packable lunches you’ll actually look forward to eating each day. 

12 Healthy & Delicious Packable Lunches 

These can all be adjusted based on taste or food preference. Don’t like turkey? Try chicken instead. Want to make it dairy-free? Skip the cheese or swap it out for a plant-based alternative!

#1 Healthy Turkey Club Sandwich 

Serves: 1

Ingredients:

• 1 gluten-free sandwich bun or sliced bread
• 1 tbsp avocado-based mayonnaise (or mashed avocado)
• 2 slices of low-sodium turkey breast (nitrate and antibiotic-free, like Applegate brand)
• 1 slice of cooked bacon
• ¼ avocado, sliced 
• Lettuce and tomato 

Directions:

Step #1: Spread the mayo on the sandwich bun. Then, add the turkey and bacon and top with avocado, lettuce, and tomato.

Step #2: Add to your packable lunch container along with any other optional add-ins. 

Pack With:

• Nuts or seeds of choice (such as almonds, walnuts, cashews, or pumpkin seeds) 
• Fresh fruit of choice (berries, grapes, or sliced apple) 
• Sliced veggies (carrots, cucumber, or celery)

#2 Turkey Burger & Greens Bento Box

Serves: 1

Ingredients:

• 1 cooked turkey burger or sliced roasted turkey breast 
• 1 cup broccoli florets, steamed 
• 4 small cheddar cheese cubes (optional) 
• Dressing of choice, for drizzling

Directions:

Step #1: Add all ingredients minus the dressing to a bento-style lunch box. 

Step #2: Next, add the dressing to a small sealable sauce container. Pack in the lunch box with turkey and greens. 

Step #3: When ready to enjoy, drizzle with dressing of choice. Enjoy as a simple and filling on-the-go lunch.

Pack With: 

• Fresh fruit of choice, such as blueberries, strawberries, or sliced oranges
• Almond flour crackers (like Simple Mills brand)

#3 Gluten-Free Vegetarian Pasta Salad

Serves: 1

Ingredients:

• 1 cup cooked gluten-free pasta (use chickpea or lentil pasta for added protein!) 
• ¼ cup balsamic vinegar or Italian dressing (like Primal Kitchen brand) 
• ½ cup cannellini beans (optional for added protein) 
• ½ tomato, cubed 
• ½ cucumber, chopped 
• 2 tbsp chopped red onion 
• Freshly chopped herbs of choice 
• Sea salt and pepper to taste 

Directions:

Step #1: Add all ingredients to a large mixing bowl and toss to combine. 

Step #2: Transfer to an on-the-go lunch container and enjoy! 

Pack With:

• Side of fresh fruit of choice 
• Piece of 70% or darker dark chocolate 

RELATED: The 5 Best Low Carb Pasta Dishes to Enjoy Any Night of the Week

#4 Healthy Chicken Salad 

Serves: 1

Ingredients: 

• 1 cup cooked shredded chicken (rotisserie works well) 
• ¼ cup chopped celery 
• 2 tbsp chopped red onion 
• 2 tbsp avocado-based mayo 
• Freshly chopped herbs of choice (such as dill or oregano)
• Drizzle of freshly squeezed lemon juice
• Pinch of sea salt and pepper 

Directions:

Step #1: Add all ingredients to a large mixing bowl and mix well. 

Step #2: Transfer to a container that’s easy to take on the go and serve on its own or with lettuce leaves. 

Pack With: 

• Almond flour crackers with nut butter  (like Simple Mills brand)
• Banana, or fruit of choice

#5 Avocado Turkey Roll-Ups

Serves: 1

Ingredients: 

• 3 slices roasted turkey breast (like Applegate brand)
• 1 tbsp Dijon mustard 
• ½ avocado, sliced 

Directions:

Step #1: Add the mustard and sliced avocado to the center of each slice of turkey. Then, roll up and add to your packable lunch container (such as a bento-style box). 

Pack With:

• Sliced bell pepper and cucumber served with hummus
• Fruit of choice

#6 Breakfast For Lunch Bento Box

Serves: 1

Ingredients: 

• ½ cup cooked rolled oats 
• 1 hard-boiled egg 
• ½ sliced banana 
• Sprinkle of hemp seeds 
• Drizzle of pure maple syrup 

Directions:

Step #1: Add the rolled oats to a bento-style box and serve alongside a sliced hard-boiled egg and sliced banana. 

Step #2: Sprinkle with hemp seeds and enjoy with a drizzle of pure maple syrup 

Pack With:

• ½ sliced avocado
• Fresh mixed berries, such as blueberries, raspberries, and strawberries

#7 Mediterranean Style Bento Box

Ingredients: 

• 1 cup sliced vegetables of choice (such as carrots, cucumbers, bell peppers)
• ¼ cup pitted olives
• Sliced cheese 

Pack With:

• Single-serve hummus packs
• Hard-boiled eggs
• Grain-free crackers or pita bread

Directions:

Step #1:Add all ingredients to a bento-style lunch box, customizing as needed. Swap out the mozzarella for hummus, or add in some hard-boiled eggs or nut butter packs for added protein!

RELATED: 15 Mediterranean Diet-Inspired Snack Ideas

#8 The Ultimate Energizing Snack Pack

Ingredients: 

• 1 cup oats, rolled
• ¼ cup shredded coconut
• ½ cup peanut butter
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• ¼ tsp sea salt
• 1 tsp cinnamon
• 1 tbsp coconut oil
• 1 tbsp cacao nibs

Directions:

Step #1: To prep the energy balls, add all ingredients minus the cacao nibs to a food processor or high-speed blender and blend until the mixture comes together. Add the cacao nibs and pulse again until combined.

Step #2: Add the mixture to a bowl and set in the fridge for 15 minutes. Once chilled, roll into bite-sized rounds.

Step #3: Add to your packable lunch container along with any other optional add-ins, such as mixed berries, nut or seed butter, and hard-boiled eggs.

Pack With:

• Sliced banana or mixed berries 
• Single-serve nut or seed butter
• Hard-boiled eggs

#9 Mason Jar Salad

Ingredients: 

• 2-3 tbsp salad dressing of choice
• ½ cup protein of choice (such as pre-cooked chicken breast, tofu, beans, or lentils)
• ½ cup chopped veggies of choice (such as cucumbers or tomatoes)
• ¼ cup nuts or seeds of choice (such as walnuts, pumpkin seeds, or hemp seeds)
• 1-2 cups chopped salad greens (such as arugula, romaine, spinach, or baby kale)

Directions:

Step #1: In a wide-mouth mason jar, add the salad dressing of choice to the bottom layer.

Step #2: Layer the salad ingredients on top, adding any veggies of choice. 

Step #3: Top with additional add-ins, such as pumpkin seeds, walnuts, or sliced fruit.

Step #4: Pack in a lunch box with any additional ingredients such as mixed berries, cucumber, avocado, hummus, or sliced cheese. 

Step #5: When ready to serve, shake the jar to mix everything together. 

Pack With:

• Mixed berries 
• ¼ avocado 
• Hard-boiled eggs
• Sliced cucumber

RELATED: Delicious Protein-Packed Salads That Will Actually Fill You Up

#10 Sunflower Butter and Banana Pinwheels 

Ingredients: 

• 2 tbsp sunflower seed butter (or nut butter of choice) 
• 1 Banana, sliced
• 2 tortillas of choice 

Directions:

Step #1: Before starting, you may want to soften the tortilla by microwaving for 10-15 seconds. This will prevent tearing.

Step #2: Next, spread the sunflower seed butter on a whole wheat tortilla or tortilla of choice. 

Step #3: Add sliced banana and any additional add-ins (such as granola, honey, or berries). 

Step #4: Start at the edge of the tortilla and roll up tightly. 

Step #5: Slice into pinwheels and add to a bento-style lunch box with any additional lunch ingredients. 

Pack With:

• Fresh fruit of choice, such as mixed berries
• Sliced raw veggies of choice
• A handful of nuts or seeds, such as almonds or walnuts 

#11 Pesto & Parmesan Breakfast Egg Muffins

Ingredients:

• 12 eggs
• 2 cups baby spinach, chopped
• ½ cup cherry tomatoes, chopped
• ¼ cup parmesan cheese, grated
• ¼ cup pesto
• 1 tbsp olive oil
• Sea salt & black pepper, to taste

Directions:

Step #1: Start by preheating the oven to 350°F and grease a muffin tin with oil.

Step #2: Add the eggs to a large mixing bowl and whisk well. Season with salt and pepper and add the chopped spinach, cherry tomatoes, and parmesan cheese.

Step #3: Pour the egg mixture into the muffin tins, filling halfway.

Step #4: Add 1 teaspoon of pesto to each egg muffin.

Step #5: Bake for 20-25 minutes, until the muffins are set and cooked through.

Step #6: Pack in your lunch box! 

Pack With:

• ¼ avocado 
• Nuts or seeds of choice 
• Sliced raw veggies of choice
• Grain-free crackers or pita bread

#12 Herby Egg Salad

Ingredients: 

• ¼ cup celery, diced
• 4 eggs, chopped (or sub 1 can rinsed and drained chickpeas)
• ½ cup mixed greens
• 1 green onion
• ⅛ cup Greek yogurt
• 1 tbsp dill leaves, chopped
• 1 tbsp mayonnaise
• ½ tbsp dijon mustard
• sea salt & black pepper, to taste 

Directions:

Step #1: Add the yogurt, mayo, and mustard to a bowl. Add in the remaining ingredients and mix well. 

Step #2: Transfer to a container that’s easy to take on the go. Serve on its own or enjoy with lettuce leaves, pita bread, or almond-based chips or crackers.

Pack With:

• Single-serve hummus packs
• Hard-boiled eggs
• Almond flour crackers (such as Simple Mills) with nut butter or cheese

Meal Prep Upgrade Tips

Put your healthy packable lunch ideas to good use with these simple hacks. 

#1 Plan Out Your Meals in Advance!

When it comes to meal prep lunch ideas, gather your inspiration a week in advance to allow plenty of time to plan out your menu.

#2 Organize Your Pantry and Fridge

Before you can start prepping your packable lunch ideas, you’ll need all the ingredients! Take an inventory of your kitchen to determine what items are missing.

#3 Buy Bulk

Having staples on hand and ready to use (like oats, sweet potatoes, and quinoa) can make meal prep lunch ideas come to life with ease. This works for low-carb lunch ideas, too! Fill your kitchen with nuts, seeds, and frozen staples like broccoli — you’ll save time and money.

#4 Make a List!

This is the most important rule when planning meal prep lunch ideas. Never go to the store empty-handed!

#5 Treat Yourself to a New Lunch Box or Bag 

There’s just something about enjoying lunch from a bento box or packing your lunch in a stylish lunch bag that makes prepping your lunch a bit more exciting, right? Just like buying a new workout outfit may help boost motivation, treating yourself to a new lunch box or lunch bag may be just what you need to get inspired to whip up some of these healthy packable lunches all year long! 

Give Your Packable Lunches an Upgrade  

No matter what this season of life looks like for you (back to school, back to work, staying at home), upgrading your lunch with some drool-worthy and equally as nourishing meal prep lunch ideas is always a good plan. 

So, use these twelve recipes as an excuse to give your daily lunch a bit of an upgrade — your tastebuds will thank you!

Want more healthy eating inspiration? Sign up for FitOn PRO and get access to thousands of exclusive recipes, including foods you’ll love to eat and personalized meal plans!

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RELATED: 23 Easy Swaps For All Of Your Favorite Foods 

5 Healthy Comfort Foods Recipes

#1 Dairy-Free Mac & Cheese 

Turns out healthy mac and cheese does exist! Here’s a healthy take on a traditional comfort food favorite. It’s full of the flavors you love without the added dairy.

Serves: 4

Ingredients:

• 1 cup butternut squash, cubed
• ½ head cauliflower, cut into florets
• ¼ cup nutritional yeast
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ bunch fresh parsley, chopped
• Sea salt & black pepper, to taste
• 3 cups gluten free pasta, cooked

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a baking dish with parchment paper.

Step #2: Next, cook the vegetables to your liking and allow to cool.

Step #3: Once cooled, add the cooked vegetables to a food processor or high speed blender and blend until smooth. Add in the nutritional yeast, garlic, and onion powder, salt, and pepper, and blend again.

Step #4: Add the pureed vegetable mixture, chopped parsley, and cooked pasta to a large mixing bowl and stir to coat the pasta.

Step #5: Add the mixture to the baking dish and bake for 15 minutes or until the top is golden.

Step #6: Enjoy!

#2 Turkey Meatballs With Parmesan Zoodles

This delicious zoodle and meatball dish takes a healthy spin on a traditional comfort food favorite. Skip the cheese for a dairy-free option!

Serves: 3

Ingredients:

• 16 oz ground turkey
• ½ yellow onion, finely chopped
• 1 tsp garlic powder
• ¼ cup parmesan cheese, grated
• 1 tbsp coconut oil
• 28 oz diced tomatoes
• 1 tsp Italian seasoning
• 3 cups zucchini noodles
• Parmesan cheese, grated, to serve
• Basil leaf, chopped, to serve
• Sea salt & black pepper, to taste

Step #1: Start by adding the egg to a mixing bowl and whisk well. Add the onion, garlic powder, and parmesan cheese. Season with salt and pepper and mix well.

Step #2: Add the turkey and mix to combine.

Step #3: Chill the meatball mixture in the fridge for 20 minutes.

Step #4: Remove from the fridge and heat coconut oil in a large stockpot over medium heat. Roll the mixture into meatballs and place them in the stockpot. Cook for about 5-7 minutes, turning them frequently to brown on all sides.

Step #5: Add the tomatoes and Italian seasoning to the stockpot and bring to a boil. Reduce the heat to a simmer, cover, and cook for an additional 15 minutes or until the meatballs are completely cooked through.

Step #6: Serve with the zucchini noodles and garnish with extra grated parmesan cheese and fresh basil.

#3 Guilt-Free Fried Rice

This guilt-free fried rice takes a healthy spin on a traditional favorite. Made with a handful of delicious ingredients, this is an easy weeknight dish you’ll find yourself making time and time again.

Serves: 2

Ingredients:

• 1 cup brown rice, cooked
• 1 tbsp sesame oil
• ½ yellow onion, chopped
• 2 cloves garlic, finely chopped
• 3 cups baby spinach, chopped
• 2 tbsp coconut aminos
• 2 eggs
• Green onion, chopped, to serve
• Sesame seeds, to serve
• Chili flakes, to serve
• 1 tbsp coconut oil

Directions:

Step #1: Start by cooking the brown rice according to the packet instructions. Once cooked, set aside.

Step #2: While the rice is cooking, heat a large skillet over medium heat with coconut oil. Add the onion and saute for 3-5 minutes or until translucent. Add the garlic and saute for another 2 minutes.

Step #3: Add the spinach and stir.

Step #4: Add the cooked rice and saute for 2-3 minutes.

Step #5: Next, crack the eggs into a mixing bowl and whisk. Add to the skillet with the rice and stir until the egg is cooked.

Step #6: Add the coconut aminos and stir well.

Step #7: Divide between two bowls and garnish with the sesame seeds, green onion, and chili flakes.

#4 The Best Cauliflower Pizza

Pizza night just got healthy. This cauliflower pizza comes with all the pizza flavors we love but without the added carbs.

Serves: 3

Ingredients:

• 1 head cauliflower, cut into florets
• 2 eggs
• 1 cup almond flour
• 1½ tbsp coconut flour
• ½ tsp oregano
• ½ tsp garlic powder
• ½ tsp onion powder
• 1½ tbsp olive oil
• ½ cup part skim shredded mozzarella cheese
• 1 pinch sea salt
• 1 cup pasta sauce
• 2 tbsp part skim ricotta cheese
• 2 tbsp pesto
• 1 cup cherry tomatoes, halved
• Basil leaf, to serve

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a pizza pan or large baking sheet with parchment paper.

Step #2: Next, add the cauliflower florets to a food processor and blend until it turns into cauliflower rice.

Step #3: Add the riced cauliflower to the center of a cheesecloth or a clean dish towel and squeeze out the moisture. Add to a large mixing bowl.

Step #4: Whisk the eggs and add to the bowl with the cauliflower along with the almond and coconut flour, seasoning, olive oil, shredded cheese, and salt. Mix well.

Step #5: Add the cauliflower pizza dough to the pizza pan or baking tray and flatten to create a circle. Top with the pizza sauce, ricotta cheese, pesto, and tomatoes.

Step #6: Bake for 30-40 minutes.

Step #7: Serve with fresh basil and allow the pizza to cool for a few minutes before slicing.

Step #8: Enjoy!

#5 Zucchini Veggie Lasagna

This delicious comfort food dish tastes just like the real thing, with a healthier twist. This can be made dairy-free by using dairy-free cheese.

Serves: 4

Ingredients:

• 5 zucchinis
• 3 tbsp olive oil
• 1 cup firm tofu, crumbled
• 1 cup pasta sauce
• ½ cup mozzarella, shredded
• ½ cup parmesan cheese, grated
• Sea salt & black pepper, to taste
• Basil leaf, chopped, to serve

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking dish with parchment paper.

Step #2: Wash the zucchini and peel into long strips to resemble lasagna noodles.

Step #3: Add a layer of the zucchini noodles to the baking dish and top with ⅓ of the crumbled tofu, cheese, and sauce. Continue layering until all ingredients are used.

Step #4: Add an extra sprinkle of cheese to the top layer and bake in the oven for 20-25 minutes.

Step #5: Top with fresh basil and enjoy!

The Healthiest Ways to Enjoy Comfort Food 

There you have it — five mouthwatering delicious healthy comfort foods that prove that healthy eating doesn’t mean deprivation. With some simple and delicious ingredient swaps, you can turn your favorite comfort food into a nourishing dish. 

Pro Tip: Try making a few batches of these yummy recipes on meal prep day to have on hand and reheat during the busy week. And, if you want more healthy eating inspiration, join FitOn PRO and get access to drool-worthy recipes and personalized meal plans. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

And remember: getting back in the swing of things may take a little time! Transitions are tough, so try to cut yourself some slack. You got this!

RELATED: 12 Healthy Packable Lunches You’ll Actually Love

Back-To-School Season: Meal-Prep Ideas For All Your Needs

Ahead, we’re breaking down must-have meal-prep recipes that will make back-to-school season a breeze. Browse the following categories:

• Easy-prep breakfast recipes for busy mornings 
• Healthy office snacks for mid-day energy 
• Protein-packed post-workout snacks 
• Allergen-friendly school & work lunches 
• Quick & easy one-pot meals & sheet-pan dinners
• 10-minute (or less) family-friendly meals

Easy-Prep Breakfast Recipes 

Sweet Potato Breakfast Egg Muffins

Packed with nourishing veggies and satiating carbs and protein, these easy-prep Sweet Potato Breakfast Egg Muffins are a must-have on busy mornings. Prep a big batch at the beginning of the week so you can grab and go!  

Ingredients: 

• 1 tbsp chives (optional)
• ⅛ tsp nutmeg
• ⅓ cup milk 
• 1 tsp olive oil
• 1 garlic
• 4 cups baby spinach, chopped
• sea salt & black pepper
• 6 eggs
• 6 egg whites
• 1½ cups sweet potatoes, diced

Directions:

Step #1:  Preheat the oven to 400 degrees. Spray a standard muffin tin with cooking spray or use liners.

Step #2: Whisk together the eggs, egg whites, skim milk, and chives. Season with salt and pepper.

Step #3: In a skillet, heat the olive oil over medium heat. Add the sweet potato. Cook for 8 minutes or until softened.

Step #4: Add the garlic, spinach, and nutmeg. Cook for 2 more minutes or until wilted.

Step #5: Let cool for 2 minutes and then mix into eggs. Pour into muffin tin and bake for 20 minutes or until cooked through.

Easy-Prep Vanilla Cinnamon Chia Seed Pudding

Chia seed pudding is always a good idea. This Vanilla Cinnamon Chia Pudding is a breakfast that tastes like dessert yet is packed with fiber, plant-based protein, and healthy fats! Customize with your favorite toppings, like fresh or frozen berries and chopped nuts. 

Ingredients: 

• 1 cup unsweetened almond milk
• 3 tbsp chia seeds
• ½ tsp vanilla extract
• ½ tsp cinnamon
• 2 tsp sweetener of choice (such as honey or maple syrup)
• ½ cup mixed berries
• 3 tbsp sliced almonds

Directions:

Step #1: Combine the almond milk, sweetener, and vanilla. Taste and adjust sweetness and vanilla strength if needed.

Step #2: Stir in the chia seeds until well-mixed.

Step #3: Refrigerate for 4 hours. Stir before serving. Add the mixed berries and sliced almonds.

Meal-Prep Smoothie Cubes Smoothie 

Smoothies are always a kick and easy breakfast option, but with a simple meal-prep hack, there’s a way to make them even easier! Enter: meal-prep smoothie cubes. Yep, you can prep your favorite smoothie ingredients ahead of time! All you have to do is pop the cubes into the blender and blend it up with your liquid of choice! How simple?

To make your base recipe, you’ll need:

• 1 – 1 ½ cups fruit of choice 
• 1 ½ – 2 cups greens of choice 
• ½ – 1 ½ cups liquid of choice (to blend)

Plus, optional add-ins such as yogurt, hemp or chia seeds, nut butter, or protein powder. Find the step-by-step instructions here, plus tons of flavor combos!

Cinnamon Apple Muffins

Ready to welcome some fall flavors into your morning? These Cinnamon Apple Muffins are the perfect delicious and nutritious seasonal meal-prep breakfast! Prep a big batch and keep them on hand for you and your kiddos to enjoy. 

Ingredients:

• 3 cups almond flour
• 2 tsp cinnamon
• 1 tsp vanilla extract
• 2 tsp baking powder
• 1 apple, grated or shredded
• ¼ cup coconut oil, melted
• 4 eggs
• 3 tbsp honey
• 1 pinch sea salt
• ½ cup pecans, chopped
• ½ lemon, juiced
• 1 tbsp coconut sugar
• almond butter, to serve

Directions:

Step #1: Start by preheating your oven to 320°F and line a muffin tin with muffin liners.

Step #2: Next, add the almond flour, cinnamon, salt, and baking powder to a large mixing bowl and stir to combine.

Step #3: Crack the eggs into a separate mixing bowl and whisk. Add the melted coconut oil, honey, and vanilla.

Step #4: Add the wet mixture to the bowl with the dry ingredients and mix well. Fold in the grated apple, lemon juice, and pecans.

Step #5: Pour the batter into the lined muffin tins and top with extra pecans and a sprinkle of coconut sugar.

Step #6: Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool and serve with a dollop of almond butter.

Strawberry Banana Baked Oatmeal 

Overnight oats aren’t the only meal-prep-friendly oat breakfast! Say hello to Strawberry Banana Baked Oatmeal — the ultimate comfort food breakfast that you’d never guess is healthy! Bake a batch ahead of time and serve warm or cold for a tasty morning meal.

Ingredients:

• 1 cup unsweetened almond milk
• ¼ cup maple syrup
• 2 cups oats
• 1½ tsp baking powder
• ¼ tsp vanilla extract
• 1 cup strawberry, diced
• 1 tsp cinnamon
• ¼ tsp salt
• 2 bananas, mashed
• 2 eggs
• 2 tbsp chia seeds
• Greek yogurt, to serve (¾ cup per serving) 

Directions:

Step #1: Preheat the oven to 350 degrees.

Step #2: Mix together the oats, chia seed, baking powder, cinnamon, and salt. In another bowl, mix together the banana, milk, eggs, maple syrup, and vanilla extract. Add the wet ingredients to the dry ingredients and mix until combined. Fold in the strawberries.

Step #3: Pour into a glass baking dish. Bake for 35-40 minutes until cooked through.

Step #4: Serve with 3/4 cup Greek yogurt.

Healthy School & Office Snacks 

Sweet & Salty Trail Mix

Satisfy your sweet and savory cravings with this simple DIY trail mix recipe! Customize it with your favorite nuts or seeds of choice and any additional mix-ins such as goji berries, freeze-dried fruit, or unsweetened coconut flakes. Portion out servings ahead of time and pack for a healthy school or office snack! 

Ingredients: 

• ¼ cup walnuts 
• ¼ cup sliced almonds
• 2 tbsp dried apricots, roughly chopped
• 2 tbsp pumpkin seeds
• ¼ cup cashew
• 2 tbsp dried unsweetened cranberries or goji berries
• 2 tbsp dairy-free dark chocolate chips or cacao nibs

Directions:

Step #1: Mix together all the ingredients, substituting your favorite nuts, seeds, or dried fruit if desired. Store in an airtight container.

Protein-Packed Edamame Snack Plate

It doesn’t get any easier than this protein-packed snack plate. Pack your lunch box with these nourishing ingredients — customize as desired!

Ingredients: 

• 1 oz shredded reduced fat cheddar cheese
• 2 tbsp pistachios, shelled
• ½ cup edamame in pods

Directions:

Step #1: Arrange everything on a plate or pack in a container for later.

Healthy Cookie Dough Bites

Low in sugar, free from dairy, and made with whole food ingredients. Trust us, these healthy and delicious cookie dough bites will be a staple in your meal-prep menu! Made with oats, almonds, almond butter, and a dash of honey, they’ll keep you satiated and satisfied.

Ingredients: 

• 1 cup oats, rolled
• ½ cup almond
• ½ cup shredded coconut
• ¼ cup cacao nibs
• 2 tbsp almond butter
• 2 tbsp honey
• 1 pinch sea salt
• 1 tsp cinnamon
• 2 tbsp filtered water

Directions:

Step #1: Add all the ingredients to a food processor and pulse. Add a tablespoon of water at a time until the dough comes together.

Step #2: Set in the fridge for 15 minutes and then roll into bite-sized rounds.

Step #3: Store in an airtight container in the fridge and enjoy as a delicious grab-and-go snack!

Mango Black Bean Salad

Have access to a fridge at work or school? This Mango Black Bean Salad is a healthy and flavorful protein-rich snack that will give you a nourishing mid-day boost! Free from common allergens, it’s a great school snack option for your kiddos to enjoy. Double the recipe and keep it on hand in the fridge throughout the week!

Serves: 4

Ingredients:

• 1 lime, juiced
• ¼ cup cilantro, diced
• 2 cups mangos, chopped
• 1 jalapeno pepper, diced (optional)
• 14 oz canned black beans, drained and rinsed
• ½ tsp salt
• ¼ cup red onion, diced

Directions:

Step #1: Toss together the mango, black beans, red onion, cilantro, jalapeno, lime juice, and salt. Taste and season as needed.

Step #2: If possible, let rest for 10 minutes before serving for the flavors to combine. Store in the fridge in an airtight container.

Protein-Rich Post-Workout Refuel Recipes

Forget the processed protein bars and expensive shakes — these protein-packed snacks make the perfect post-workout refuel. 

Peanut Butter Bliss Balls

Made with almond flour, peanut butter, and protein powder, these plant-based PB Protein Balls are the perfect post-workout refuel. Meal prep ahead of time and keep a batch in the fridge!

Ingredients:

• 1 cup almond flour
• 2 tbsp peanut butter
• 1 scoop protein powder
• ½ cup shredded coconut
• 2 tbsp honey
• 1 tsp vanilla extract
• 1 pinch sea salt

Directions:

Step #1: Add all ingredients to a food processor and pulse until the mixture comes together.

Step #2: Chill in the fridge for 10 minutes and then roll into bite-sized rounds. Set in the freezer for 20 minutes before enjoying.

Step #3: Store leftovers in an airtight container in the fridge.

Easy Blender Protein Banana Bread

Healthy banana bread that’s meal-prep-friendly, packed with protein, and made in one bowl (or blender)? Yes, please! Enjoy a slice pre or post-workout to keep your body fueled and nourished. 

Serves: 8

Ingredients:

• 1 cup almond flour
• 1 scoop vanilla protein powder
• 1 tsp baking powder
• 1 tsp cinnamon
• 1 pinch sea salt
• 2 eggs
• 2 tbsp almond butter
• 3 tbsp maple syrup
• 1 banana, ripe
• 1 tsp vanilla extract
• 1 tbsp coconut oil, to grease
• almond butter, to serve

Directions:

Step #1: Preheat the oven to 320°F and lightly grease a loaf pan with coconut oil.

Step #2: Add all of the ingredients to a food processor and blend until smooth.

Step #3: Pour or spoon the mixture into the loaf pan. Bake for 25 minutes, or until the banana bread is cooked through and a toothpick inserted into the center comes out clean.

Step #4: Allow to cool. Slice and enjoy with a slab of almond butter

Back-to-School Lunch & Office Meal-Prep 

Allergen-friendly back-to-school and work lunches that can be meal-prepped ahead of time to make your day that much easier. Keep your energy high, and your brain fueled!

Mediterranean Hummus Grain Bowl

This healthy and hearty Mediterranean Grain Bowl will keep you nourished all afternoon! Made with quinoa, hummus, and greens for a nutrient-dense meal packed with fiber and plant-based protein.

Serves: 4

Ingredients:

• 2 cups quinoa
• 2 cups cucumbers, chopped
• 1 cup hummus
• ½ red onion, sliced
• 1 red bell pepper, sliced
• 1 tbsp olive oil
• ½ cup olives
• 4 cups arugula
• 2 cups chickpeas, drained and rinsed
• 1 tbsp red wine vinegar
• 2 cups cherry tomatoes, halved

Directions:

Step #1: Assemble the grain bowl by placing the quinoa on the bottom of the bowls and arranging the remaining ingredients on top. 

Step #2: Drizzle with olive, red wine vinegar, or any of your favorite dressings.

Sweet & Savory Salmon, Sweet Potato, and Kale Salad

This meal-prep-friendly Sweet Potato and Salmon Kale Salad dish makes a tasty healthy back-to-school or work lunch. For even easier prep, use canned salmon! 

Serves: 4

Ingredients:

• ½ avocado
• 2 tbsp balsamic vinegar
• sea salt & black pepper
• 6 cups kale
• 1 cucumber, chopped
• 1 lemon
• 1 lbs salmon filet
• 1 apple, chopped
• 1 tbsp honey
• 1 sweet potato
• 1 tbsp olive oil
• ¼ cup green onion, chopped
• 1 tbsp mustard, wholegrain
• 1 tomato, chopped

Directions:

Step #1: Preheat the broiler on high. Squeeze half the lemon juice over the salmon and sprinkle with salt and pepper. Cook the salmon under the broiler for 6-8 minutes or until flaky and cooked through.

Step #2: Meanwhile, combine the remaining lemon juice, olive oil, balsamic vinegar, honey, and mustard. Massage into the kale for 1-2 minutes until the kale begins to soften.

Step #3: Pierce the sweet potato a few times with a fork or knife. Microwave for 4-5 minutes until tender. You can also bake it in the oven. Carefully chop.

Step #4: Toss everything together. Season with salt and pepper.

Cranberry Chickpea Salad

Protein-packed and easy to prep! Sub the mayo for mashed avocado and pack with fresh veggies, rice cakes, or crackers of choice.

Serves: 4

Ingredients:

• 1 apple, diced
• 2 cups mixed greens
• 14 oz chickpeas, drained and rinsed
• 4 tbsp Greek yogurt
• 2 tbsp mayonnaise
• sea salt & black pepper
• ½ cup celery stalk, chopped
• 3 tbsp dried cranberries
• 2 tbsp green onions, sliced
• 1 tbsp lemon juice
• 8 whole wheat bread (sub crackers of choice or chopped veggies)

Direction: 

Step #1: Mash the chickpeas using a fork or potato masher until beginning to combine, but they still have some texture.

Step #2: Mix together the Greek yogurt, mayonnaise, lemon juice, salt, and pepper. Fold in the chickpeas, celery, green onion, dried cranberries, and apple. Season with salt and pepper to taste.

Step #3: Serve on toasted wheat bread with greens.

One-Pot Meal-Prep Dinners 

No time (or energy) to cook AND clean? We got you! These one-pot (or sheet pan) dinners can be made in one pot, pan, or sheet. Easy to prep, easy to clean, delicious to enjoy! 

Sheet Pan Pesto Veggies & Chickpeas

Toss everything on one sheet and bake! When you’re ready to enjoy, simply warm up this plant-based Sheet Pan Pesto & Veggie Bake and serve. 

Ingredients:

• 2 carrots, sliced
• 1 tsp paprika
• 15 oz chickpeas, drained and rinsed
• ¼ cup pesto
• sea salt & black pepper
• 1 tsp garlic powder
• 1 tbsp Italian seasoning
• 1½ cups cauliflower
• 1½ cups asparagus, chopped
• 1 lb sweet potato, chopped
• 3 tbsp olive oil, divided
• 1 red bell pepper, sliced

Directions:

Step #1: Preheat the oven to 425 degrees. Spray a baking sheet with cooking spray or cover with parchment paper.

Step #2: Toss the sweet potatoes, carrots, and chickpeas with half the olive oil and half the Italian seasoning, paprika, and garlic powder. Season well with salt and pepper. Spread out on the baking sheet in a single layer.

Step #3: Bake for 22-24 minutes until the sweet potatoes are beginning to soften.

Step #4: Meanwhile, toss the asparagus, cauliflower, and red pepper with the remaining olive oil, spices, salt, and pepper.

Step #5: Carefully remove the pan from the oven. Add the remaining vegetables. Cook for 10-15 minutes until tender and crisp. Check that the sweet potatoes are cooked through. Serve with pesto.

Sheet Pan Asian Tofu and Vegetable Stir Fry

Love an Asian-inspired stir-fry dish? Make it sheet-pan style! Loaded with veggies and tofu, this meal-prep-friendly Sheet Pan Stir Fry makes for a healthy and nourishing mid-week dinner.

Ingredients:

• 4 cups Asian vegetable mix
• 16 oz tofu, extra firm
• ¼ cup soy sauce
• 2 tsp Asian garlic chili paste (optional)
• 2 tbsp rice vinegar
• 1½ tbsp honey
• 1 tbsp sesame oil
• 2 tbsp oyster sauce

Directions:

Step #1: Preheat the oven to 425 degrees. Press the tofu to remove extra moisture using a tofu press or paper towels. Cut into long horizontal slices, about 3/4 inch thick, and then slice into triangles or sticks.

Step #2: Mix together the soy sauce, oyster sauce, rice vinegar, honey, and garlic chili paste. Add the tofu to the mixture. If you have time, let the chicken marinate in the sauce for 15 minutes. You can also marinate longer if desired. Add the vegetable to the tofu and stir to coat.

Step #3: Spread out the tofu and vegetables onto a baking sheet. Bake for 10-12 minutes until tofu is crispy and veggies are tender. If desired, broil the last 1-2 minutes to brown the tofu on top.

One-Pot Vegetarian Lentil Curry

Packed with plant-based protein and satiating fiber, this quick and simple meal-prep recipe will be a family favorite. Store in the fridge and enjoy for a stress-free dinner!

Ingredients:

• 2 tbsp olive oil
• 1 yellow onion, chopped
• 1 green onion, chopped
• 2 cloves garlic, chopped
• 1 tbsp curry powder
• sea salt & black pepper, to taste
• ½ cup canned fire-roasted diced tomatoes
• 1 cup lentils, cooked
• ½ tbsp tamari
• ½ cup baby spinach
• fresh parsley, to serve

Directions:

Step #1: Start by heating 1 tablespoon of olive oil to a large skillet over medium heat.

Step #2: Add the yellow onion and garlic and season with sea salt, pepper, and curry powder. Sauté for 3 minutes.

Step #3: Add the tomatoes and the tamari sauce. Continue to sauté for a few more minutes or until the vegetables are soft.

Step #4: Add the cooked lentils, spinach, and the remaining 1 tablespoon of olive oil. Stir until heated through.

Step #5: Divide between two bowls and serve with fresh parsley. Enjoy!

10-Minute Family-Friendly Meals

These recipes take 10 minutes or less to prep! Make a big batch and store in the fridge or freezer for busy weeknights. 

Easy-Prep Double Bean Veggie Burgers

Plant-based burgers that the whole family will love. Prep these Double Bean Vegetarian burgers and grill them up when you’re ready to enjoy! Serve with veggies, sweet potato fries, or your favorite fixings.

Ingredients:

• 1 egg
• 1 tbsp olive oil
• ¼ cup breadcrumbs (optional)
• ¼ cup onion, minced
• 3 garlic, minced
• ⅛ tsp Worcestershire sauce
• 1 egg white
• 15 oz white beans
• 1 tsp salt
• ½ tsp grill seasoning
• 15 oz canned black beans
• ¼ cup cilantro, minced

Directions:

Step #1: Drain and rinse the beans well. Add them to a bowl with the garlic, cilantro, onion, bread crumbs, salt, and steak seasoning. Mash together the beans using a fork, masher, or food processor.

Step #2: In another bowl, whisk together the eggs and Worcestershire sauce. Add to the beans, and using your hands, combine. Divide the bean mixture into six patties.

Step #3: Heat a large frying pan over medium heat. Add ½ tbsp oil. Place three of the patties in the pan, moving them around in a circular motion as you put them down (to prevent them from sticking to the pan). Cook for four to five minutes on the first side, and then flip and cook for another four to five minutes. Remove to a plate. Add the other ½ tbsp oil and repeat for the other three patties.

One-Pot Pasta Primavera

This meal-prep Pasta Primavera recipe requires one pot and comes together in 10 minutes! Make it ahead of time and warm it up when you’re ready to enjoy it. Customize the recipe as you wish — swap the whole-grain pasta for a chickpea alternative, add in your favorite veggies or protein, or use a dairy-free cheese substitute! 

Ingredients:

• 1 cup cherry tomatoes, halved
• 1 red bell pepper, sliced
• 4 garlic, minced
• 2 tbsp basil leaves, chopped
• ½ cup parmesan cheese
• 1 carrot, sliced
• 2 tbsp lemon juice
• 1 shallot, sliced
• 2 cups broccoli, chopped
• 8 oz wholegrain pasta
• ½ lemon, zested
• 2 tbsp olive oil
• 1 zucchini, chopped
• 1 tbsp Italian seasoning

Directions:

Step #1: Cook pasta in salted water according to package directions. Drain and set aside. Save some pasta cooking liquid for the sauce.

Step #2: While pasta is cooking, heat the olive oil over medium-high heat. Add the shallot, carrots, broccoli, and red bell pepper. Cook for about 5 minutes until they begin to soften. Add the zucchini and cook for 3-4 more minutes. The vegetables should be just tender-crisp.

Step #3: Add the cherry tomatoes, garlic, Italian seasoning, lemon juice, and lemon zest. Cook for 2 minutes. Season well with salt and pepper.

Step #4: Add the vegetables to the cooked pasta. Stir in the Parmesan cheese and about ¼  cup of pasta cooking liquid. Stir to form a creamy sauce. If needed, add more pasta cooking liquid, up to about 1/2 cup.

Step #5: Top with fresh basil and additional parmesan cheese if desired.

Structure Your Week With This Simple Meal-Prep Menu

Now that you have easy-prep breakfast, lunch, dinner, and snack options, plan your week accordingly! Decide which recipes you’re going to make and schedule your meal-prep menu in advance. Make a grocery list based on what you’re going to batch cook, so you have all of the ingredients ready. And don’t forget to utilize the freezer! To prolong food storage, you can always freeze leftovers. Trust us, it will come in handy during busy weeks! With a little preparation and planning, staying healthy during back-to-school and work season will be a breeze.

Want more recipes? Sign up for FitOn PRO and get access to delicious recipes and personalized meal plans.

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What is a Healthy Plate?

The term “healthy plate” is thrown around a lot these days. And with a wide range of diets and opinions on which foods are the healthiest, it can be hard to know what a healthy plate truly consists of. While there is no “one size fits all” approach to making a healthy plate, there are some basic principles that will help you navigate your meal with ease. 

Generally speaking, a balanced healthy plate should include the following components:

• Lean protein: such as fish, chicken, beans, nuts, tofu
• Whole grains: such as quinoa, whole grain bread, oats
• Colorful produce: such as spinach, berries, melon, broccoli
• Healthy fats: such as olive oil, nuts, fatty fish, seeds

A healthy diet is made up of a multitude of combinations of foods that fall into these categories. So once you get the hang of understanding what makes a healthy plate, you will be able to mix and match different foods with ease.

RELATED: The Ultimate Guide To Healthy Eating

How to Balance Macronutrients on Your Plate 

Protein, carbohydrates, and fat — the three macronutrients — are all important components of a healthy diet (and thus, a balanced meal).

To know which foods fall under which macro category, use the following list as a guide:

Protein

When selecting protein, opting for lean choices is suggested, such as:

• Lean chicken
• Lean beef
• Beans 
• Nuts
• Cheese
• Fish and seafood
• Tofu
• Soybeans

Fat

The healthiest fats include unsaturated fats that are unrefined, such as:

• Olive oil
• Avocado
• Nuts
• Seeds
• Fatty fish
• Chia seeds

Carbohydrate

The healthiest carbs include fruits and starchy vegetables with a lower glycemic index and fiber-rich whole grains. These include:

• Whole-grain or sprouted bread
• Sweet potatoes and potatoes
• Berries
• Quinoa
• Brown rice
• Bran flakes
• Oats

Bulk Up Your Plate With Micronutrients

In addition to including the three macros on your dish — lean protein, healthy fat, and low glycemic carbs — fill your plate with a large portion of nutrient-dense foods that are rich in vitamins and minerals, such as non-starchy vegetables.

The Occasional Additions

Dairy Foods 

Dairy foods contain important bone-building nutrients like calcium and magnesium. But, not all dairy foods are created equal, and some people are intolerant to dairy products such as milk and cheese. 

If you are dairy-free, consider dairy alternatives like non-dairy milk or plant-based cheese and yogurts. But, if dairy works for you, there are healthy ways to include it in your diet. Our tips? Be mindful of portion size, and stick to high-quality sources such as pasture-raised and organic, when possible. 

Sweet Treats & Desserts

And as for desserts? Think of sweets as a “treat” and incorporate them on special occasions.

With that said, rather than restricting certain foods from your diet, try to find healthy swaps! You’d be surprised how easy (and delicious) healthier dessert alternatives can be. When your cravings strike, give these options a try! 

A Sample Healthy Plate

An example of a balanced and healthy plate contains:

• ½ cup serving of quinoa 
• 4-ounce salmon filet 
• 1 cup of sauteed spinach or kale drizzled with a tsp of extra virgin olive oil

Each food is served in a balanced way, and portion sizes are appropriate. 

Tips to Intuitively Build a Healthy Plate 

When building a healthy plate, intuitive eating principles can come into play to save you the effort of measuring every little thing you are eating to ensure proper portion sizes or counting every macro and calorie. Plus, a research study found that an intuitive eating approach supported a positive shift in food habits. 

Here are some tips for intuitively building a healthy plate:

Know What a Proper Portion Size Looks Like

Eyeballing portion sizes is much more appealing than having to lug around measuring tools and making calculations. Building a healthy plate is not an exact science, and estimating portions is a-ok. As long as your carb portion is around the size of a fist and your protein size is around the size of a deck of cards, you will be in good shape. 

When intuitively portioning your meal, here is a general guide:

• Fill half of your plate with non-starchy veggies or leafy greens
• Portion a quarter of your plate with lean protein
• Use the remaining quarter for complex carbs
• Top your plate with a thumb-sized serving of healthy fats 

RELATED: The 8 Best Foods to Eat That Will Fill You Up

Fill Your Plate With a Variety of Colors

Including a variety of foods is key to a healthy plate. This goes for healthy foods, too. While wholesome foods like carrots are absolutely good for you, having a plate filled with only carrots won’t do you any favors in the long run when focusing on your health. Instead, try to fill your plate with at least 2-3 colors during each meal. By doing this, you are ensuring that you are getting a variety of foods, and therefore, a variety of nutrients. 

RELATED: What Five Servings of Fruits & Vegetables Per Day Actually Looks Like

Make a Mental Checklist For Your Plate and Stick With It

Whenever you are building a plate, bring mindfulness and intuitive eating into the equation. To start, ask yourself if your meal contains lean protein, healthy fats, and quality carbohydrates. If you are missing a macro, fill your gap accordingly. And don’t forget, a balanced plate contains a variety of non-starchy veggies, too!

Building a Healthy Plate For a Healthy Lifestyle

Knowing how to properly build your plate can help support your health goals in an easy and impactful way. Simple steps like ensuring all of the macros are present on your plate and including a variety of colorful produce can help keep you on track. While it may be daunting to think about how to build your healthy plate in the beginning, with time, picking the right foods in the right amount will become second nature. Keep at it, and before you know it, you will be well on your way to enjoying well-balanced meals with ease!

Ready to make healthy eating even easier? Sign up for FitOn PRO and get access to personalized meal plans, including foods you’ll love to eat.

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Let’s be honest, grocery shopping and meal prepping aren’t at the top of all of our list of things we enjoy each week. Many of us want eat healthy, but we may not have a ton of time to shop, cook, and then clean up. Luckily, there are meal subscription companies out there that simplify meal prep, and after looking at quite a few, we found a great all-around solution for FitOn members. Enter HelloFresh! We reached out to HelloFresh to bring their wildly popular meals to FitOn with an exclusive offer (keep reading to snag this offer). 

If you’re interested in simplifying your life with meal prep, we’re sharing five different variables to consider when finding the right meal subscription fit for you and why HelloFresh checks all the boxes. 

Things to Consider When Choosing a Meal Kit Service

#1 Variety 

One big thing to take into consideration is variety — are there enough meal options to keep you interested? For many of us, signing up for a meal subscription is a way to streamline meal planning as well as try new foods! Eating the same old thing night after night can get boring, so choosing a meal subscription that offers a wide variety of food options with many different flavors is important. 

Better yet, if you’re looking to use a meal subscription as a way to eat a more varied diet, then look for an option that also allows you to choose your own meals each week as opposed to them already being pre-selected for you. 

#2 Cost 

Who doesn’t want to cut down on their weekly grocery bill? Luckily, not only can signing up for a meal subscription reduce the amount of time you spend in the kitchen each week, but it may also keep some money in your pocket. The trick is to find a meal subscription that allows you to customize your meal selections based on not only your food preferences but also how often you want to receive your box. This way, you can play around with different meal frequency options if saving money on your groceries is one of the most important factors for you. One of the biggest ways HelloFresh helps you save money is by preventing you from overshopping and wasting food!

#3 Simplicity 

If you’re looking to really simplify your weekly meal prep, a meal subscription that also offers easy-to-follow recipes may be the best option for you. Only you will know how much time you have for cooking each week, and if cooking is something you don’t necessarily enjoy, the complexity of the recipes offered will also be something to consider. 

#4 Flexibility 

Another variable to consider is flexibility. Flexibility is important, especially if you want to be able to choose when your box is delivered and select the number of meals and portions in each box. Choosing a meal subscription kit that also allows you to adjust your box to fit your dietary preference is also something to keep in mind. When it comes to flexibility, you’ll also want to take a look at the cancellation policy or if there is an option for you to pause your subscription service at any time. 

#5 Sourcing & Quality 

Lastly, the sourcing and the quality of the ingredients are two other variables to consider. If this is important to you, you’ll want to understand how the ingredients are sourced, what sourcing practices are used, and the company’s quality standards. The use of fresh seasonal produce can also be something to consider when choosing what meal delivery subscription will work best for you. 

HelloFresh Checks All The Boxes

There are lots of things to consider when selecting the meal subscription that’s going to work best for you. And, in keeping all of the above five meal delivery variables in mind, we recommend HelloFresh. This meal subscription company literally checks all the boxes. 

Looking to add variety to your diet? You can select your weekly meals from a new menu every week. Looking to cut down on your weekly grocery bill? HelloFresh offers meals that are budget-friendly. And since you only get the ingredients you need, you never waste money on overshopping or forgotten leftovers. 

When it comes to flexibility, HelloFresh offers it all. You can choose when your box is delivered, how many meals and portions are in each box, and you can adjust the box to your unique dietary preference, for example, vegetarian, health-conscious, or family meals. You can also feel confident in your meal subscription choice with HelloFresh, as you can pause your subscription service at any time or cancel without facing any hidden charges. 

If the sourcing and the quality of ingredients is something that ranks high on your must-haves when choosing a meal subscription, HelloFresh offers meals that support a healthy lifestyle while keeping quality in mind. They work with trusted, experienced, and sustainable partners to ensure that you receive high-quality, seasonal, and farm-sourced produce in each box. HelloFresh also prides itself on minimizing their carbon footprint, and their meal delivery boxes help cut back on food waste. It’s safe to say that HelloFresh is our meal kit delivery go-to. 

Want to learn more about our personal HelloFresh experience? Check it out here. You’ll learn about the HelloFresh experience from start to finish.

Ready to try HelloFresh for yourself? We’ve partnered with HelloFresh to offer you an exclusive promo! Get access to this offer and get started here. 

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Whether you’re looking to try a new meal subscription kit or you’re a seasoned meal subscription pro, you may have heard about HelloFresh. HelloFresh is known for taking the stress out of mealtime, and they make adding variety to your diet not only easy but flavorful too. 

I got the chance to try HelloFresh, and I’m sharing what I learned from start to finish, including everything you need to know, from the ordering and cooking process to the final dish. Ready to simplify weeknight dinner and reduce your weekly grocery bill? Read on. 

What is HelloFresh & How Does it Work?

HelloFresh is a meal delivery service that takes the hard work out of meal prepping. With HelloFresh, you don’t have to worry about grocery shopping or scouring the internet for your dinner recipes. 

In your weekly box, you’ll receive the recipes of your choice along with step-by-step recipe instructions and fresh, pre-portioned ingredients right to your door. Want to add more variety to your diet? With HelloFresh, you also have the option to have the meals chosen for you based on your preferences. No matter which option you choose, you’ll never have to worry about getting bored with the same old dinners week after week. 

HelloFresh Ordering Process

When it comes to selecting your weekly meals, the process couldn’t be easier. They make it simple to find the recipes that will work best for your dietary and flavor preferences. Simply set your meal plan preferences. From vegetarians to carnivores to calorie-counters, there are meals for almost every unique dietary need. You’ll then be presented with dozens of drool-worthy weekly recipes, all of which are put together by the HelloFresh recipe experts. Yup, it’s really that easy, and I was impressed with the variety of meals offered. 

Another big HelloFresh perk? If you don’t want to receive your meals every single week, you don’t have to. Going away for a week or have leftovers? You can skip that week with just a simple click. No hoops to jump through! 

My HelloFresh Meal Picks

Ok, so the best part of the whole HelloFresh experience — the food! I tested a couple of HelloFresh meals, and yes, they looked exactly like the pictures on the recipe card and packed in the flavor they promised. 

The Hibachi Sweet Soy Bavette Steak & Shrimp came with a delicious spicy special sauce, which was so easy to make and absolutely delicious. And, despite the fact that this turned out to taste and look like an expensive restaurant dish, it only took 45 minutes to make. 

The One-Pan Banh Mi Style Chicken Tacos were also a winner. The veggies were all fresh, and the sriracha mayo sauce offered just the right amount of kick for a taco dish. These only took 5 minutes to prep and 20 minutes to cook. This was an easy weeknight win. 

HelloFresh Cooking Process 

Right out of the box, the process was easy. In each box, you get a detailed recipe card that makes it simple to follow, no matter how much cooking experience you have. Each ingredient is also already perfectly portioned out! You grab your meal bag, pull out the ingredients, and start cooking. Another thing I loved was that the recipe card came with measurements for the exact number of portions I ordered, which made the cooking process extremely easy to follow. 

Another plus? For a more elaborate dish, I was impressed with how minimal the cleanup time was.  

Tips on Getting Started With HelloFresh 

Ready to try HelloFresh for yourself? Here are a few tips and tricks that may help you get the most out of your box. 

If You Want to Add Variety to Your Diet: When selecting your weekly meals from HelloFresh, try something new! There are so many different cuisines to select from as well as some side dishes and desserts. Or, if you don’t know which to go with, you can stick with the recommended meals for you. 

If You Want to Cut Down on Cook Time: Take a look at the cooking time in the bottom right corner of the meal card when selecting your weekly menu items. You can choose the cooking time that works best for your schedule. Some meals only take 20 minutes to make!

Key HelloFresh Takeaways

After trying HelloFresh, I can vouch for the fact that, yes, the meals are just as good as they look! They are also budget-friendly, which may help cut down on that weekly grocery bill and reduce food waste, so that’s a huge win.  

I also really appreciated the fact that HelloFresh caters to a variety of dietary needs, and they use seasonal vegetables and fresh produce, making it easy to add variety to your diet in a really delicious and minimal effort way. 

If you’re ready to try it for yourself, we’ve partnered with HelloFresh to offer you an exclusive promo! Get access to this offer and get started here. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

RELATED: 10 Best Healthy Eating Secrets to Simplify Clean Eating

The Top 10 Clean Eating Recipes to Try 

#1 2-Step Chocolate & Peanut Butter Overnight Oats

One of FitOn PRO’S favorite clean eating recipes, this 2-Step Chocolate & Peanut Butter Overnight Oats recipe makes for the ultimate easy grab and go breakfast or nourishing snack to help keep your healthy eating goals on track. 

Ingredients

• ½ cup oats, rolled
• 1 tbsp chia seeds
• 1 cup almond milk, or milk of choice
• 1 tsp cinnamon
• 1 tsp cacao powder
• 1 serving chocolate protein powder
• ½ banana, mashed
• 1 tbsp peanut butter
• Berries, to serve
• Granola, to serve

Directions

Step #1: In a jar or bowl, combine the oats, chia seeds, and almond milk or milk of choice. Stir to combine and place in the fridge to soak overnight.

Step #2: Once the oats have soaked, add the cacao powder, chocolate protein, peanut butter, and mashed banana. If the mixture is too thick, add some more milk.

Step #3: Top with fresh berries and granola to serve.

#2 Creamy Broccoli Pasta

Turns out pasta can be healthy, and this Creamy Broccoli Pasta does not disappoint! Packed full of flavor and wholesome ingredients, this is a must-try weeknight dinner. 

Ingredients

• 2 heads broccoli, cut into florets
• 1 cup pasta of choice, cooked
• ¼ cup almond milk, or milk of choice
• 3 tbsp olive oil
• 1 tbsp parmesan cheese, shaved, to serve (optional)
• salt, to taste
• black pepper, to taste
• chili flakes, to taste
• parmesan cheese, grated, to garnish
• basil leaves, to garnish

Directions

Step #1: Add the broccoli florets to a pot of boiling water and boil until they’re cooked through. Alternatively, steam the florets in a steaming basket until they’re cooked.

Step #2: Meanwhile, cook the pasta in a pot of salted water on the stove according to the packet instructions. Once cooked, strain the pasta. Set aside.

Step #3: Place the cooked broccoli in a food processor and blend until it forms a creamy consistency. Add your milk of choice, olive oil, salt, and pepper. Blend again. If the sauce is too thick, add 1-2 tbsp water.

Step #4: Add the broccoli sauce to the mixing bowl with the pasta. Stir to coat the pasta.

Step #5: To serve, top the pasta with Parmesan cheese and fresh basil.

#3 One Pan Honey Mustard Chicken

Chicken dinner never looked so good. This One Pan Honey Mustard Chicken requires minimal prep and clean up time, making it a clean eating recipe win that’s also perfect for busy weeknights. 

Ingredients 

• 10 Brussel sprouts, halved
• 1 basket cherry tomato, halved
• 1 bunch asparagus, ends chopped
• 1 tbsp extra virgin olive oil
• 1 tsp sea salt
• 2 chicken breast

For the marinade

• 2 tbsp fresh parsley, chopped
• 1 clove garlic
• 1 tbsp honey
• 1 tbsp dijon mustard
• 1 tbsp apple cider vinegar
• 2 tbsp olive oil

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts, cherry tomatoes, and asparagus on the baking tray. Drizzle with 1 tbsp olive oil and season with sea salt.

Step #3: To make the marinade, add all of the ingredients in a small bowl and whisk until they’re combined.

Step #4: Add two chicken breasts to the center of the tray and spoon over the marinade.

Step #5: Place the tray in the oven to bake for 30-35 minutes, or until the chicken breast is cooked and the vegetables are golden.

#4 Omelete with Greens & Avocado

A delicious, nourishing, and satisfying breakfast, this omelet makes a great addition to a clean eating plan. 

Ingredients

• 1 tsp coconut oil
• 2 eggs, beaten lightly
• Handful fresh parsley, chopped
• sea salt & black pepper
• Handful mixed greens
• ¼ avocado, sliced
• Sesame seeds to garnish 
• Toast of choice for serving

Directions

Step #1: Heat 1 tsp coconut oil in a small non-stick frying pan over medium heat.

Step #2: Combine the whisked eggs and parsley in a bowl. Season with salt and pepper.

Step #3: Add whisked eggs to a frying pan and cook for 1-2 minutes, or until the omelet starts to bubble and the egg sets. Using a spatula, flip and cook for another 1-2 minutes, until the omelet is golden on both sides.

Step #4: Transfer the omelet to a plate and serve with mixed greens, sliced avocado, and a sprinkle of sesame seeds.

Step #5: Serve with 1 slice of sourdough rye bread, toasted.

#5 Cleanse Bowl

The perfect dish to kickstart your new year, this Cleanse Bowl is a delicious clean eating recipe that’s bursting with healthy fats and antioxidant-rich ingredients. Enjoy this nutritious dish for lunch or dinner. 

Ingredients

• ¼ butternut squash
• 1 tbsp olive oil
• ½ cup quinoa, cooked
• ½ avocado, cubed
• 1 carrot, grated
• 1 beetroot, grated
• 2 handfuls baby spinach
• Sea salt, to taste
• Sesame seeds, to serve
• Chili flakes, to serve

For The Dressing

• 1 tbsp lemon juice 
• 1 tsp turmeric 
• 1 tbsp olive oil 
• 1 tbsp tahini 

Directions

Step #1: Preheat oven to 350°F. Line a baking tray with baking paper.

Step #2: Slice the butternut squash into long wedges and arrange them on the baking tray. Drizzle with olive oil. Place in the oven for 35-40 minutes, or until it is cooked through and slightly caramelized.

Step #3: Meanwhile, make the dressing by adding all of the dressing ingredients in a small bowl and whisking until combined.

Step #4: To serve, divide the cooked quinoa, avocado, grated carrot, beetroot, spinach, and roasted butternut squash between bowls.

Step #5: Drizzle over the dressing and finish with a pinch of salt, sesame seeds, and chili flakes.

#6 Japanese Salmon Bowl

Here’s a nutritionally balanced meal that’s easy to make and absolutely delicious. Enjoy it for lunch or dinner. 

Ingredients

• 10 brussel sprouts, chopped
• 3 tbsp olive oil
• Sea salt, to taste
• 2 salmon fillets
• 1 bunch kale, washed and shredded
• 2 cups cauliflower rice
• 1 tsp curry powder

For The Marinade

• 1 tbsp sesame seeds
• 1 tsp honey (optional)
• 1 tsp sesame oil
• 1 tsp dijon mustard
• ¼ cup tamari

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts on the prepared baking tray. Coat with 1 tbsp olive or coconut oil, season with salt, and roast in the oven for 20 minutes.

Step #3: Meanwhile, make the marinade by combining all of the ingredients in a bowl. Whisk until combined.

Step #4: Remove the Brussels sprouts after 20 minutes and place the salmon fillets on the baking tray. Spoon the marinade over fillets and place back in the oven for a further 13-15 minutes, or until the salmon is cooked to your liking.

Step #5: While salmon is cooking, heat a pan over medium-high heat and add 1 tbsp oil. Add kale and sauté for 2-3 minutes until it has wilted. Remove from the pan and set aside.

Step #6: Heat the remaining oil in the pan and add the cauliflower rice. Season with the curry powder or ground turmeric, season with salt, and sauté for 2-3 minutes until it’s cooked.

Step #7: Remove salmon and Brussels sprouts from the oven and serve between two bowls. Add the sautéed kale and cauliflower rice to bowls.

#7 Healthy Chicken Pesto Pasta

Who doesn’t love pesto pasta? This dish takes a healthy spin on the traditional pasta dish and is served with grated parmesan. It’s simply delicious.  

Ingredients

• 1 tbsp olive oil
• 2 chicken breast, cut into thin slices
• 2 tbsp pesto
• Sea salt, to taste
• 1 head broccoli, chopped into florets
• 2 cups gluten-free pasta, cooked 
• basil leaves, to garnish
• Parmesan cheese, to serve

Directions

Step #1: Heat the olive oil in a non-stick frying pan over medium heat.

Step #2: Add the sliced chicken breasts and 1 tbsp of pesto to the pan. Season generously with salt and sauté until the chicken is cooked through.

Step #3: In the meantime, cook the pasta according to the packet instructions.

Step #4: Once the chicken is cooked, add the chopped broccoli and continue to sauté for another 3-4 minutes.

Step #5: Add the cooked pasta to the pan with the chicken and add 1 more tbsp of pesto. Stir and top with fresh basil.

Step #6: Serve.

#8 Blood Sugar Balancing Smoothie

Adding a daily smoothie to your clean eating plan? Look no further than this delicious Blood Sugar Balancing Smoothie. Enjoy it for breakfast or as a healthy snack between meals. 

Ingredients

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds (optional)
• 1 tbsp almond butter (optional)
• 1 cup ice cubes
• 1 tsp cinnamon
• 1 tsp stevia granules (optional)

Directions

Step #1: Place all of the ingredients into a high-speed blender and blend until smooth. Pour into a glass and enjoy!

#9 Healthy Mexican Tacos

Ready to add a healthy spin to Taco Tuesday? This clean eating recipe is a fan favorite. Easy to make and packed full of flavor — you can’t go wrong with these Healthy Mexican Tacos. 

Ingredients

• ½ cup brown rice or cauliflower rice
• 2 leaves Romaine lettuce
• 2½ tbsp olive oil
• 1 red onion, chopped
• 1 lbs ground beef
• ½ cup napoletana sauce
• 1 tsp curry powder
• 1 pinch sea salt
• 2 carrots, chopped
• 1 basket cherry tomato, chopped
• 1 avocado, smashed

Directions

Step #1: Cook the brown rice (if using) according to the packet instructions. Set aside.

Step #2: Cook the cauliflower rice (if using) by placing 1 head of cauliflower florets in a food processor. Blend until it forms a rice-like consistency. In a medium frying pan over medium heat, add 1 tbsp olive oil. Add the cauliflower rice and gently sauté it for 5-7, or until it’s golden and toasted. Set aside.

Step #3: Wash the lettuce and tear off individual lettuce leaves to use as tacos.

Step #4: Heat 1 tbsp olive oil in a frying pan over medium heat. Add the chopped red onion and sauté for 2-3 minutes until it’s cooked. Add the meat to the pan and break it up with a spoon. Continue to sauté until it is brown and cooked through.

Step #5: Once the meat is cooked, add the remaining olive oil, Napoletana sauce, curry powder, and a pinch of sea salt. Sauté for 2-3 minutes, until combined. Remove from heat and set aside.

Step #6: Place the lettuce cups on a serving plate and fill each cup with meat, chopped carrots, tomatoes, quinoa, or rice (if using). Top with smashed avocado.

RELATED: 5 Healthy Taco Recipes That Taste Better Than The Real Thing 

#10 3-Step Banana & Cinnamon Pancakes

These pancakes make healthy eating easy and delicious. They are a FitOn PRO favorite for a couple of reasons. One, they are super easy to make, and two they taste just as good as traditional pancakes without all the added sugar.  Here’s how to make them. 

Ingredients

• ½ cup oats
• 1 egg (optional)
• 1 tsp baking powder
• 1 tbsp chia seeds
• 1 banana
• 1 tsp cinnamon
• ¼ cup almond milk
• 1 tsp coconut oil

For the toppings

• ½ banana, sliced
• 1 tsp maple syrup (optional)

Directions

Step #1: To make the pancakes, place all of the ingredients, except the coconut oil, into a blender or food processor. Blend until you’ve reached a smooth consistency.

Step #2: Heat the coconut oil in a non-stick frying pan over medium heat. Add 2 tbsp of pancake mixture to the pan and fry for 2-3 minutes on each side, or until the pancakes are golden and cooked through.

Step #3: To serve, stack the pancakes on a plate and top with freshly sliced banana, raw nuts, and a drizzle maple syrup, if desired.

RELATED: Pancakes Just Got Healthy: 5 Ways to Enjoy Them For Breakfast or Dinner

Reach Your Goals Faster With Access to FitOn PRO’s Clean Eating Recipes 

Want to start your year off strong and simplify healthy eating? Sign up for FitOn PRO for access to exclusive recipes to help you reach your fitness goals faster without counting calories and with food you’ll love to eat. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Ahead, we’re showing you how healthy eating doesn’t have to be complicated, and that yes, meal planning is totally doable even with the busiest schedule. 

The Top 4 Benefits of Meal Planning

#1 Saves You Time 

There’s no doubt about it — meal planning saves you time. Select your meals for the week and dedicate a few hours one to two days per week to meal prep. The number of hours you’ll save during the busy week will be oh so worth it. 

#2 Saves You Money 

Another one of the biggest benefits of meal planning has to do with money because if we’re being honest, eating healthy can seem expensive, right? All of those fresh fruits and veggies can certainly add up. But, when you meal prep, you may find yourself actually saving more money on your weekly grocery bill. 

Here’s why:

You Can Make The Most of Batch Cooking

When you meal plan, you can select recipes that have similar ingredients to batch cook during the week, meaning less money spent on endless ingredients. 

Less Wasted Food

Meal planning also often leads to far less wasted food since you’ll plan ahead and buy what you need. With meal planning, you can also map out portion sizes on meal prep days, dividing each portion into single-serve meals, which also helps reduce how much food we end up wasting. And, with less wasted food, you’ll keep more money in your pocket. 

Take Advantage of Sales

When you prep your meal plan for the week or even the month, you can also select ingredients that match up to what’s on sale at your local grocery store.

Psst… many grocery stores now have apps that also offer coupons, and coupons are basically like free money. Meal planning plus searching for deals is a recipe for some serious grocery savings. 

Less Takeout

Lastly, when you plan ahead, and you know what you’ll be cooking throughout the week, there’s less of a chance you’ll be grabbing takeout for dinner. This not only saves you money, but it helps make those healthier (but still delicious) food choices so much easier. 

#3 Makes Eating Healthy Easier 

Benefit of meal planning number three — plain and simple, when we plan out our meals for the week, it becomes so much easier to make healthier food choices. It takes the guesswork out of figuring out what’s for breakfast, lunch, and dinner. When we know what we’re going to be eating, we are far more likely to stay on track. 

#4 Meal Planning Makes it Easy to Add Variety to Your Diet 

In addition to meal planning being a great way to help us eat healthier, it’s also a great way to add variety to your diet. Challenge yourself to branch out and try something new once a week. Who knows, you may just find a new favorite recipe. 

Make Meal Planning a Part of Your Wellness Routine 

Meal planning simplifies healthy eating and if you’re ready to reap all the benefits planning your meals for the week has to offer, consider trying FitOn PRO, which simplifies how you meal prep.

No more searching the internet for hours trying to find the most delicious and nourishing recipes. FitOn PRO offers Nutritionist-developed, nourishing recipes, plus customized meal plans, so you can reach your goals faster without counting calories. 

Get started on your meal planning journey and see just how easy and delicious healthy eating can be. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Your Step-by-Step Guide on Meal Planning With A Busy Schedule 

Step #1 Pick Your Healthy & Delicious Recipes 

If you thought healthy eating had to be boring, think again! We believe that healthy eating must be delicious, so naturally, step one of meal planning with a busy schedule is to plan healthy and delicious meals that excite you. Look for colorful, balanced dishes that align with your dietary goals and preferences while also considering their simplicity and ease of preparation. Sign up for FitOn PRO and get access to hundreds of healthy recipes that make healthy eating easy and delicious! 

Step #2 Decide How Many Portions You Need to Prep 

Next is to choose how many portions you’ll need to get you through the week. Determine if you should be doubling or tripling your recipes, or even batch cooking. This is where putting pen to paper can come in handy. Simply map out your meals for the week with the ones you selected to see exactly how many portions you’ll need.

Step #3 Prep Some Staples

In addition to your main recipes, be sure to select a handful of staples to prep too. Things like complex carbs, steamed or roasted veggies and cooked protein will come in handy when you need a quick side dish or want to mix and match ingredients to make a healthy meal. 

Here are some great staples to prep on meal prep day. 

Complex Carbs

• Quinoa 
• Brown rice 
• Oats
• Lentils
• Sweet potatoes
• Beans and legumes

Veggies

• Broccoli 
• Cauliflower rice 
• Bell peppers 
• Celery
• Carrots
• Onion

Protein

• Ground turkey or chicken
• Grilled or shredded chicken breast 
• Hard-boiled eggs
• Tuna or salmon salad

Step #4 Pick Your Meal Plan Day 

Next, look at your schedule and decide which day works best for you to meal prep all of those delicious recipes. The trick here is to select a day where you have plenty of extra time, and where you can actually find some enjoyment in it instead of feeling super rushed. This could be during the weekend when you have extra hands at home to help, or during the week if your household is quieter!

Step #5 Double or Triple Your Recipes 

Depending on how many portions you decided you’ll need for each recipe, now it’s time to decide if you’ll want to double or triple each recipe. If you end up making too much, you can always store it in a freezer-safe container, label it, and keep it in the fridge for next week! 

Step #6 Choose The Right Containers 

While it may seem simple, having the right food storage containers can make a big difference when it comes to convenience on your meal prep day. Consider stocking up on plenty of individual serving size containers so that you can quickly grab and go without having to worry about reheating multiple portions in one go. 

Bento style containers also make it really easy to mix and match your prepped food for a healthy on the go meal. 

Step #7 Repurpose Recipes

When it comes to meal planning with a busy schedule, it’s also about finding ways to repurpose some of your already prepped recipes. You can mix and match some prepped ingredients and turn them into a completely different meal with very little prep work. 

Here are some yummy options: 

1. Use prepped ground beef or turkey to make a stir-fry with prepped veggies. 
2. Add prepped veggies to your morning omelets for an added nutritional boost. 
3. Use leftover banana bread to make french toast! 
4. Have leftover cauliflower rice? Turn it into a cauliflower pizza topped with whatever protein and veggies you have prepped. 

RELATED: 22 Genius Ways to Make Healthy Recipes Using Leftover Food Scraps

Step #8 Keep The Base, Add Some Spice 

In addition to repurposing your recipes, if you find yourself getting bored of the staples you’ve prepped throughout the week, try switching up the spices or sauces. 

Turn that prepped quinoa you have on hand into a yummy cinnamon quinoa breakfast bowl or add some herbs and spices to your prepped brown rice and pair it with whatever protein you have prepared. 

RELATED: 8 Simple Homemade Seasoning Mix Blends (Better Than Store-Bought)

Bonus Meal Plan For Busy Schedules Hacks

#1 Rely on One-Pan Meals

Think: veggie-filled sheet pan dinners with your favorite protein, or one-pot pasta dishes that require minimal prep or cooking. These will save you so much cooking and cleanup time!

RELATED: 6 Mediterranean-Style One-Pan Dinners That Will Save You Time & Stress

#2 Make Meal Prep Day Something You Look Forward To

Turn on the music, invite a friend to join, or watch your favorite show with a green juice in hand! Adding in something you enjoy doing along with meal prepping will make it way less daunting. 

#3 Prep Your Snacks Too

Consider having your snacks prepped for the week too. This will help prevent mindless eating, and ensure you’re reaching for nutritious options free from sneaky ingredients. Reusable snack bags make it super easy to have your snacks ready to go for the busy week. 

Some easy-prep great snack options include:

• Pre-portioned berries and nuts
• Healthy trail mix full of nuts, seeds, and superfoods
• Carrots, celery sticks, and sliced cucumber with hummus 
• Apple with a side of almond butter 
• Energy balls made with your favorite flavors
• Chia seed pudding
• Unsweetened Greek yogurt with mixed berries and a drizzle of raw honey

#4 Try FitOn PRO 

With FitOn PRO, you’ll get access to hundreds of recipes and personalized meal plans, so you can save yourself some time while also knowing that you’re nourishing your body with recipes that are both healthy and delicious.

Busy Schedule? Try Meal Prepping Once All Week 

With this guide and these quick and simple steps, you can meal prep once all week, have healthy and delicious foods to grab on the go, and nourish your body. Here’s to simplifying meal prepping and healthy eating. 

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