5 Meal Prep Dinners – DIFFERENT Healthy Meals Every Day! – Mind Over Munch

5 Meal Prep Dinners – DIFFERENT Healthy Meals Every Day! – Mind Over Munch


*SIGH* I’m SO tired of eating the SAME dinner
EVERY night… *GASP* If you get creative, you don’t have
to! Hey, Munchies! Meal prep is great to help us stay on track
with being healthy, but a lot of you have made it clear, you DON’T like to eat the
same thing every day, and neither do I! So how do you keep it interesting? Most people do tend to eat the same things each day for breakfast and lunch, but they struggle when it comes to making quick, healthy, and INTERESTING dinners. So today I’m going to share a meal prep for the week – 5 DIFFERENT dinner
meals for 5 nights! You never HAVE to eat the same thing if you
get creative. Again, you don’t have to replicate THIS,
I encourage you to take it and make it your own, I’m just showing you this as an example for how it CAN be done. I’ve also included some vegan meals so there’s
something here for everyone, so adjust as you need. Here’s our menu for the week – Monday:
Chicken Tacos with Rice & Beans. Tuesday: Fresh Tofu Bowl. Wednesday: Mediterranean Chicken Salad. Thursday: Vegan Burrito with Rice & Veggies. Friday: Curry Chicken Salad Sandwich with
Veggies. Not too shabby, eh? AND this menu is for a dinner for TWO people, since a lot of you have requested for that, too. So how do we meal prep these different meals
EFFICIENTLY? I’m going to show you right now. And if you want MORE meal prep insight, check
out my meal prep eBook because it teaches efficient and effective meal prep for all
lifestyles – it’s available at mindovermunch.com/ebooks, use the code 5WAYS for 10% off any eBook or
package this week only. To keep these meals balanced, I started by
focusing on the components I want in each: A protein, a grain or starch, and a vegetable. With that formula, there are endless combinations. Let’s start with our proteins. I have 3 dinners that will include chicken, so I’m going to prep that chicken 3 different ways! I’ve got a pan lined with foil and I’m
using the foil to divide the pan into compartments rather than using 3 different pans. The first is very basic, I’ve brushed on a bit of olive oil, and seasoned with salt and pepper. The next has olive oil, salt, pepper, and paprika. And the third has some olive oil, salt, pepper, chili powder, and basic
taco seasoning (see my meal prep eBook for my personal taco seasoning recipe OR you could
use a pre-made mix). This way I can keep each protein tasting a
little bit different, but keep the efficiency with baking them all at the same time. Once those are cooked through, I can diversify
even more by chopping them – so I’m chopping one into cubes, one into slices, and shredding
one. So in the time it takes to make 1 flavor or
style of chicken, I now have 3 that look AND taste different. I can label and store them so I can use them throughout the week (I will link these chalkboard labels in the description if you’re interested). You’ll see how they’re all used when we
put it all together, but let’s prep the shredded chicken now – it’s going in
my cold curry chicken salad! In a mixing bowl, add Greek yogurt, curry powder, lemon juice, and salt and pep. Mix to combine. Then, add your shredded chicken, green onion,
celery, raisins, and cashews, once again mixing to combine. It’s that easy! And a tip for my vegan friends: plain unsweetened coconut yogurt can be used in place of the Greek yogurt, and chickpeas are delicious in chicken salads
in place of the chicken! For my second protein source, I’ve chosen
tofu to offer some ideas for those looking for plant based-recipes, but remember, you
could apply the seasonings from before to tofu, or the ones that I’m about to show to chicken or any other protein, too! First, I press my tofu for a few hours, so I
usually do this before I even start the meal prep. I put it on paper towels between plates to get rid of as much moisture as possible. Then I am cutting one into cubes and one into sticks – again, to diversify. I create a mixture of soy sauce, sesame oil,
and rice vinegar and added that to my tofu cubes – you could marinate it for 30 minutes or a few hours if you have the time and want the added flavor. With the sticks, I’ve just rubbed down with some salted taco seasoning. This time, I am going to use separate trays
because the tofu is different sizes and they may take different amounts of time to cook because of that. If you cut them all the same, you could use one tray and do the same foil dividing
trick as before. Bake those for 20 to 45 minutes, and BOOM! Baked tofu for the week. For grains, I’m cooking up some quinoa and
some rice. I could just cook them plain and season as
I want, but since I’ve got two DIFFERENT grains and so many other varying components, I’m going to add even more flavor with some variations. For the easiest Mexican rice ever, in a large
pot, add minute brown rice, broth, tomato sauce, garlic powder, onion powder, and salt and
pep. Bring to a boil, reduce to a simmer for
about 15 minutes, and then stir in some chopped cilantro! So easy, extra flavor and fun, but NO extra
work. Next, I’m making an herby lemon quinoa! In a large pot, add quinoa, broth, and salt
and pep. Bring to a boil and turn down to a simmer. Once the liquid is absorbed, about 12 to 15 minutes, you can add in lemon zest, lemon juice, fresh parsley, fresh basil, and fresh thyme, and mix to combine. I LOVE using herbs because they’re
so fresh and fragrant without having to turn to fat for flavor. For my vegetables, in one pan I’m adding
red bell pepper, green bell pepper, red onion, and mushrooms. Drizzle on a little olive oil, salt, pepper,
cumin, chili powder, paprika, and some optional cayenne pepper – if you like a little kick! Toss to coat. I’m also tossing together some of those
same vegetables for a cold dish, which keeps shopping AND chopping efficient. In a large mixing bowl, add chopped red bell pepper, green bell pepper, cherry tomatoes, red onion, Kalamata olives, minced garlic,
olive oil, balsamic vinegar, lemon juice, and salt and pep. Mix to combine! Then I’m going to add parsley and feta cheese,
and toss lightly to finish. This makes a lovely salad, and it’s one way
that I can re-use those SAME ingredients with NEW flavors and dishes. Prepping the SAME ingredients for warm or
cold dishes is a great way to offer variety to your meal prep. For my second vegetable pan I’m using chopped broccoli, sweet potato, zucchini, and yellow bell pepper. Drizzle on a little olive oil, add some
lime juice, salt, pepper, dried oregano, and dried thyme. Toss to coat. I’m putting both of those prepped vegetable pans into the oven TOGETHER to keep things efficient, and meal prep has never been easier! For some additional substance and variety
throughout the week, I’m also taking some canned black beans that I’ve drained and rinsed, and seasoning them with fresh parsley, lime juice, and salt and pep. Portion them out into containers that I can use differently when needed, and now I have literally everything prepared that I need for 5 DIFFERENT meals. So let me show you how I put it together throughout
the week. Monday – Chicken Tacos with Rice and Beans. The hard work is done – chicken and vegetables are already cooked, which are great fillings for my store-bought corn tortillas. As a side dish, I’ve mixed together my Mexican rice, portioned beans, and some salsa. What a tasty Monday meal! Tuesday – Fresh Tofu Bowl. Everything is ready to be layered into my bowl – I’ve reheated my herby lemon quinoa and roasted veggies, along with my beans and asian-inspired tofu, and I’m topping it off with some fresh avocado slices and a lime wedge, as a healthy and refreshing dressing. Tuesday night is a success! Wednesday – Mediterranean Chicken Salad. On a bed of spinach, I add my cold quinoa,
prepped Mediterranean veggie salad, sliced paprika chicken, and a drizzle of olive
oil, balsamic vinegar, and half a lemon. Wednesday night looks fancy, but couldn’t
have been easier! Thursday – Vegan Burrito with Rice and Veggies. On a sprouted grain tortilla, I layer in some
spinach leaves, along with my beans, taco tofu, and salsa! Roll it up, and serve with rice and roasted
pepper mixed veggies on the side! Friday – Curry Chicken Salad Sandwich. I’ve layered the curry chicken salad on
my Ezekiel bread – I don’t generally need an additional grain like rice if I’m having
a whole sandwich, so I’m just sticking to the delicious roast veggies as a side dish. Fun Friday! And there you have it – a meal prep dinner
menu for TWO people, where you can enjoy a different meal EVERY night of the week. Would you also believe that I shopped at Trader Joe’s for most of this stuff, and only spent about 50 to 60 bucks? That’s only about 5 to 6 dollars per DIFFERENT dinner, and a lot of those ingredients I can use for my other meals for the week, too, like celery
or herbs. Not bad for two people – that could be ONE dinner out for two, or FIVE dinners in! No excuses. A lot of people knock meal prep – don’t
want to spend the time – I’ve got a 1 hour meal prep video, don’t want to spend the
money – I’ve got a 50 dollar WHOLE FOODS meal prep video, don’t want to eat the same
thing, BOOM here you go. If you want to hate – guess what – no one
is MAKING you meal prep. It’s there as an option IF it helps you
with your healthy lifestyle! If you’ve got another meal prep challenge
that you’d like me to try, let me know in the comments below! You all are my greatest inspiration and I
can’t thank you enough for it. Remember to check out my meal prep eBook for
help with efficient meal prepping at mindovermunch.com, and subscribe to our weekly newsletter for
FREE! I’ve also added a shopping list in today’s
newsletter to thank my website subscribers. I’ll see you next week for a brand new episode,
and remember, especially when it comes to weekly meal prep, it’s all a matter
of Mind Over Munch.