Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (2024)

Table of Contents
Fajita Roasted Veggies Jasmine Rice Garlicky Mixed Greens Curried Crispy Chickpeas Southern-Style Creole Chicken Reviews References

Home > Meal Plans > Healthy Meal Prep – 5 Recipes, 10 Healthy Meals

Ok, back again with another Mix-n-Match Meal Prep where we turn just 5 cooked foods into 10 meals (or more)!

Benefit: more variety for the week since you’re not bound to a single recipe like lasagna (which always hits by the way Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (1)), less time spent preparing meals which usually means less clean up, and it’s much easier so you don’t feel overwhelmed!

Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (2)

Benefit: more variety for the week since you’re not bound to a single recipe like lasagna (which always hits by the way Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (3)), less time spent preparing meals which usually means less clean up, and it’s much easier so you don’t feel overwhelmed!

Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

Here are the 5 foods (recipes) I prepped in under1 hour:

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (4)

  1. Southern-Style Creole Chicken
  2. Curried Crispy Chickpeas
  3. Jasmine Rice
  4. Fajita Veggies (cauliflower, potato, zucchini, red onion, bell pepper)
  5. Garlicky Greens

Couple of quick notes:

  • Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover mid-week!
  • Need more calories? Consider adding avocado, nuts and seeds to meals, and/or even a lean whey or plant-based protein shake in between meals.
  • Sauces are your friend – just don’t be too heavy-handed with them and drown out all the flavor you whipped up! I also like using fresh salsas, low sodium soy sauce and even yogurt-based dressings – they can add a LOT of flavor to meals!

MEAL COMBO 1

Breakfast Egg Rice Bowl (Breakfast / Vegetarian)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (5)

Ingredients

  • Jasmine rice (Base Ingredient)
  • 2 scrambled or fried eggs (or more depending on your dietary needs)
  • Green onions – thinly sliced
  • Portion of avocado
  • Optional: shredded nori or seaweed snacks
  • Optional: Sriracha
  1. In a meal prep container, add the rice and top with fried eggs, green onions, avocado, as well as nori and/or sriracha (if desired)

Pro-tip: You can also make a bangin’ fried rice recipe with these ingredients as well!

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (6)

MEAL COMBO 2

Rice Pudding (Breakfast / Plant-Strong)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (7)

Ingredients

  • 1 cup cooked jasmine rice (Base Ingredient)
  • ½ cup non-dairy milk
  • ¼ cup non-dairy yogurt or Greek yogurt
  • 1 tbsp chia seeds
  • 1 tbsp maple syrup
  • ½ tsp cinnamon
  • Fresh or frozen berries
  • Assorted nuts or seeds in your pantry
  • Optional: Scoop of protein powder (if desired for a boost)
  • Optional: Spoonful of nut butter (if desired for heartiness)

Preparation

  1. In a meal prep jar or container, add the warm cooked rice, milk, yogurt, chia seeds, maple syrup, cinnamon, and protein powder (if desired) and mix to combine. Let thicken for 5 minutes.
  2. Top with berries, nuts or seeds, and nut butter (if desired).

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (8)

MEAL COMBO 3

Creole Chicken Grain Bowl (Entree / High-Protein / High-Carb)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (9)

Ingredients

  • Southern-style creole chicken (Base Ingredient)
  • Fajita veggies (Base Ingredient)
  • Jasmine rice (Base Ingredient)

Preparation

  1. Mix together a small amount of rice with fajita veggies and top in your meal prep container with a portion of chicken.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (10)

MEAL COMBO 4

Crispy Chickpea Grain Bowl (Entree / Plant-Strong / High-Carb)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (11)

Ingredients

  • Curried crispy chickpeas (Base Ingredient)
  • Fajita veggies (Base Ingredient)
  • Jasmine rice (Base Ingredient)
  • Non-dairy yogurt or tahini

Preparation

  1. Mix together a small amount of rice with fajita veggies and top in your meal prep container with a portion of chickpeas.
  2. Sprinkle over pumpkin seeds along with a dollop of yogurt or drizzled tahini.
  3. Serve with a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (12)

MEAL COMBO 5

Creole Chicken, Garlicky Greens, & Rice (Entree / High-Protein)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (13)

Ingredients

  • Southern-style creole chicken (Base Ingredient)
  • Garlicky greens (Base Ingredient)
  • Jasmine rice
  • Green onions – thinly sliced, optional

Preparation

  1. In your meal prep container, add your desired amount of chicken, greens, and rice and serve with a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (14)

MEAL COMBO 6

Crispy Chickpeas, Garlicky Greens, & Rice (Entree / Plant-Strong)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (15)

Ingredients

  • Curried crispy chickpeas (Base Ingredient)
  • Garlicky greens (Base Ingredient)
  • Jasmine rice
  • Pumpkin seeds – toasted
  • Non-dairy yogurt

Preparation

  1. In your meal prep container, add your desired amount of chickpeas, greens, and rice and garnish with pumpkin seeds and a dollop of yogurt.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (16)

MEAL COMBO 7

Creole Chicken & Fajita Veggies (Entree / High-Protein / Low-Carb)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (17)

Ingredients

  • Southern-style creole chicken (Base Ingredient)
  • Fajita Veggies (Base Ingredient)
  • Portion of avocado

Preparation

  1. In your meal prep container, add your desired amount of fajita veggies and top with a portion of the chicken. Serve with a portion of avocado.

MEAL COMBO 8

Crispy Chickpeas & Fajita Veggies (Entree / Plant-Strong)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (18)

Ingredients

  • Curried crispy chickpeas (Base Ingredient)
  • Fajita veggies (Base Ingredient)
  • Portion of avocado

Preparation

See Also
Simple Tadka Dal Recipe with Butternut Squash5 Ingredient Vegan Recipes For Busy DaysCold Pressed Juice Recipes - RAINBOW JUICE + Juicer Reviews!5 Ingredient Okinawan Bowl 🇯🇵🌱 (vegan) | Blue Zones Recipes - What's in the fridge?

  1. In your meal prep container, add your desired amount of fajita veggies and top with a portion of chickpeas. Serve with a portion of avocado serve and a wedge of the remaining half lemon from the curried crispy chickpeas recipe.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (19)

MEAL COMBO 9

Creole Chicken, Fajita Veggies, & Garlicky Greens (Entree / High-Protein)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (20)

Ingredients

  • Southern-style creole chicken (Base Ingredient)
  • Fajita veggies (Base Ingredient)
  • Garlicky greens (Base Ingredient)
  • Pumpkin seeds – toasted
  • Tahini

Preparation

  1. In your meal prep container, add your desired amount of fajita veggies and garlicky greens and top with a portion of chicken. Sprinkle with pumpkin seeds and drizzle with tahini.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (21)

MEAL COMBO 10

Crispy Chickpeas, Fajita Veggies, & Garlicky Greens (Entree / High-Protein / Plant-Strong)

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (22)

Ingredients

  • Curried crispy chickpeas (Base Ingredient)
  • Fajita veggies (Base Ingredient)
  • Garlicky greens (Base Ingredient)
  • Pumpkin seeds – toasted
  • Tahini

Preparation

  1. In your meal prep container, add your desired amount of fajita veggies, garlicky greens and top with a portion of chickpeas. Sprinkle with pumpkin seeds and drizzle with tahini.

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (23)

Grocery List

  • 1 ½ lbs raw chicken (or chicken breast)
  • 1 large can (29 oz) chickpeas
  • 1 bag jasmine rice
  • 1 package pumpkin seeds
  • 1 container tahini
  • 1 container non-dairy yogurt
  • 3 medium red potatoes
  • 1 head cauliflower
  • 1 red bell pepper
  • 1 red onion
  • 1 large zucchini
  • 2 bunches tuscan kale
  • 1 bag (10 oz) fresh spinach
  • 1 bulb garlic
  • 1 bunch parsley
  • 1 bunch green onions
  • 2 avocados
  • 2 lemons

Pantry Goods (On Hand)

  • Eggs
  • Non-dairy milk
  • Chia seeds
  • Assorted nuts or seeds
  • Chili powder
  • Cumin
  • Paprika
  • Curry powder
  • Oregano
  • Garlic powder
  • Cinnamon
  • Creole seasoning
  • Salt & pepper
  • Maple syrup
  • Olive oil
  • Protein powder (if desired)
  • Nori (if desired)
  • Nut butter (if desired)
  • Sriracha (if desired)

Recipe 1

Fajita Roasted Veggies

Prep10min

Cook35min

Total45min

200cal

Ingredients

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (24)

  • 3 medium red potatoes – cut into ½’’ cubes
  • 1 head cauliflower – cut into 1’’ florets
  • 1 red onion – cut into ½’’ cubes
  • 1 medium zucchini – cut into ½’’ cubes
  • 1 red bell pepper – cut into ½’’ cubes
  • 2 tablespoons olive oil
  • 1 tbsp chili powder
  • 1 tbsp cumin
  • Salt & pepper to taste

Steps

Step 1

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (25)

Preheat your oven to 425F and line a large baking sheet with parchment paper.

Step 2

In a large bowl, add all of the veggies, oil, and seasonings.

Step 3

Mix to combine and transfer to the baking sheet.

Step 4

Place in the oven and bake for 35-40 minutes or until caramelized and cooked through.

Pro-tip: If you’re trying to lower your carb intake, feel free to swap out the potatoes for another zucchini, yellow squash or a few peeled carrots.

Protein6g

Fats7g

Carbs33g

Sodium230mg

Fiber6g

Sugar7g

Recipe 2

Jasmine Rice

Prep5min

Cook25min

Total30min

190cal

Ingredients

Ingredients (5-6 servings)

  • 1 ½ cups uncooked jasmine rice

Steps

Step 1

Cook the rice according to package instructions and set aside. Any extras that go unused can be frozen for later use.

See Also
Falafel Flatbread - Amazing Flatbread Recipe | Downshiftology

Protein4g

Carbs43g

Sodium114mg

Recipe 3

Garlicky Mixed Greens

Prep5min

Cook10min

Total15min

60cal

Ingredients

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (26)

Ingredients (5 servings)

  • 2 bunches tuscan (or lacinato) kale – ribs removed and coarsely chopped or torn
  • 1 bag fresh spinach (10 oz) or 2 bundles of spinach (stems trimmed)
  • 4 cloves garlic – minced
  • 1 tbsp olive oil
  • Salt & pepper to taste

Steps

Step 1

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (27)

Place a large non-stick skillet on medium heat and add in the olive oil.

Step 2

Once hot, add in the kale, spinach, garlic and salt & pepper.

Step 3

Add in a few tablespoons of water to help with wilting, and cook for 4-5 minutes or until the greens are wilted, stirring often.

Protein3g

Fats3g

Carbs8g

Sodium180mg

Fiber2g

Recipe 4

Curried Crispy Chickpeas

Prep5min

Cook10min

Total15min

280cal

Ingredients

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (28)

Ingredients (5 servings)

  • 1 large can (29 oz) chickpeas no sodium added – drained and rinsed
  • 1 tbsp curry powder
  • 1 tsp garlic powder
  • 2 tbsp olive oil
  • Juice from ½ a lemon
  • Salt & pepper to taste
  • Garnish with fresh or dried parsley

Steps

Step 1

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (29)

Place the same large non-stick skillet you used for the garlicky greens on medium heat and add in the olive oil.

Step 2

Once hot, add in the chickpeas and cook for 5-7 minutes or until they begin to crispen, stirring often.

Step 3

Add in the spices and cook for another 2-3 minutes.

Step 4

Once done, squeeze over the lemon juice.

Protein12g

Fats10g

Carbs38g

Sodium500mg

Fiber11g

Sugar6g

Recipe 5

Southern-Style Creole Chicken

Prep5min

Cook10min

Total15min

210cal

Ingredients

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (30)

Ingredients (5 servings)

  • 1 ½ lbs chicken breast, diced into 1-inch pieces
  • 1 tbsp paprika21
  • 1 tsp dried oregano
  • 4 cloves garlic, minced (optional but recommended)
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 1 large handful fresh parsley – finely chopped
  • Salt & pepper to taste
  • Optional: 1 tsp creole seasoning

Steps

Step 1

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (31)

Using the same bowl from the veggies, add in the chicken, paprika, oregano, garlic, and salt & pepper. Mix to combine.

Step 2

Place the same large non-stick skillet that you used for the chickpeas on medium heat and add in the olive oil.

Step 3

Add in the chicken and cook for 4 – 6 minutes per side or until sear marks appear and chicken is cooked through.

Step 4

Just before the chicken is cooked through, add in the lemon juice and parsley and stir to combine.

Protein29g

Fats9g

Carbs2g

Sodium390mg

Fiber1g

5.0

(Based on 3 reviews)

Reviews

  1. May 20 2023

    I love this! You always have amazing, easy to make recipes. Appreciate you. Keep at it!

    Reply

    1. You’re very welcome! 🙂 Stay tuned for more of these!

      Reply

  2. Jul 09 2023

    I am always looking for something different, but simple. I really loved the variation of meals that could be made with this simple meal prep!!!

    Reply

    1. Awesome, glad you like it!

      Reply

  3. Sep 05 2023

    This was so easy and tasty, I really like the mix & match options so you aren’t stuck with eating the same thing everyday. Looking forward to more meal plans like these!

    Reply

    1. Glad you like it!

      Reply

Healthy Meal Prep – 5 Recipes, 10 Healthy Meals - Fit Men Cook (2024)

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