Introduction

As a busy parent, finding time to cook healthy meals can feel like an uphill battle. But with some strategic meal prep, you can simplify your weeknight dinners and ensure your family is eating nutritious, delicious food. Today, I'm excited to share three easy recipes that are perfect for meal prep: a lazy stir fry with roasted vegetables, a southwestern crock pot chicken, and a speedy chicken salad. These recipes are not only simple to make but also packed with flavor and nutrients.

Recipe 1: Lazy Stir Fry with Roasted Vegetables

Ingredients

• 1 lb ground sirloin
• 1 package shredded carrots
• 1½ tablespoons fresh ginger, grated
• Optional: green onions, sliced
• Toasted sesame seeds for garnish

Sauce

• Soy sauce
• Sugar
• Rice wine vinegar
• Hot sauce (optional)

Roasted Vegetables

• Baby broccoli (broccolini), rinsed and cut into thirds
• Zucchini, rinsed and cut into chunks
• Olive oil
• Salt and pepper

Instructions

1. Heat a cast iron skillet over medium-high heat. Add the ground sirloin and sauté until browned, breaking it up as it cooks.
2. Add shredded carrots and continue cooking for about 10 minutes total. Stir in the grated ginger.
3. Reduce heat to medium and add the sauce mixture. Cook for another 2 minutes, stirring to combine.
4. Remove from heat and add green onions if using. Divide into meal prep containers and garnish with toasted sesame seeds.
5. For the vegetables, preheat oven to 400°F. Place baby broccoli and zucchini on a baking sheet, drizzle with olive oil, and season with salt and pepper.
6. Roast at 400°F for 10 minutes, then increase the temperature to 450°F and roast for another 10 minutes. Remove from oven and portion alongside the stir fry.

Meal Prep Tip: Store the stir fry and vegetables in separate containers for up to 4 days. The sesame seeds add great texture when you're ready to eat!

Recipe 2: Southwestern Crock Pot Chicken

Ingredients

• 1 lb air chilled chicken thighs, finely chopped
• 3 bell peppers, chopped
• 1 can corn, drained and rinsed
• 1 can red kidney beans, drained and rinsed
• 2 cans black beans, drained and rinsed
• 1 can Rotel (original)
• 1 bunch cilantro, cleaned thoroughly and chopped (divided)
• About 1/4 cup water
• Salt and pepper to taste
• Red pepper flakes to taste
• Cumin to taste

Instructions

1. Finely chop the chicken thighs before adding to the crock pot. This helps them cook faster and makes portioning easier when serving.
2. Add chopped chicken thighs to the crock pot along with bell peppers, corn, kidney beans, black beans, Rotel, and water.
3. Add half of the chopped cilantro and season with salt, pepper, red pepper flakes, and cumin to taste. Stir to combine.
4. Cover with lid and cook on high for 4 hours. After 4 hours, remove the lid and continue cooking on high for another hour to evaporate any extra water.
5. Stir in the remaining cilantro before serving. Enjoy as is or with tortilla chips for a heartier meal.

Meal Prep Tip: This hearty Southwestern chicken is perfect for meal prep bowls! Divide into containers and enjoy throughout the week. Stores well in the fridge for up to 5 days.

Recipe 3: Food Processor Chicken Salad

Ingredients

• 1 package pre-cooked chicken breast, chopped into big pieces
• Blue Plate mayonnaise (to taste)
• Dijon mustard (to taste)
• Toasted unsalted pecans
• Plain Ritz crackers and pickles for serving

Instructions

1. Add chopped pre-cooked chicken breast to the food processor. Pulse 5-6 times until the chicken is finely chopped.
2. Add Blue Plate mayonnaise and Dijon mustard to taste. Pulse a couple more times to combine.
3. Add toasted unsalted pecans and pulse one more time to incorporate.
4. Serve with plain Ritz crackers and pickles on the side.

Meal Prep Tip: This quick chicken salad comes together in minutes thanks to pre-cooked chicken! Stores in an airtight container in the fridge for up to 4 days. Perfect for a fast, protein-packed lunch!

Practical Tips for Successful Meal Prep

Meal prepping can feel daunting, but with these practical tips, you'll be a pro in no time:

• Plan Ahead: Spend a few minutes planning your meals for the week. This can save you time and stress during busy weeknights.
• Invest in Quality Containers: Good quality, airtight containers are essential for keeping your meals fresh and organized.
• Batch Cooking: Double your recipes to have extra meals ready in the freezer for those days when cooking is not an option.
• Keep It Simple: Focus on recipes that use common ingredients and can be prepared quickly.
• Use Bean: Utilize the Bean app for easy meal planning, shopping list creation, and to discover more family-friendly recipes.