Meal Prepping + Quinoa Recipe

Meal Prepping

One of the biggest struggles when trying to eat healthy is having the motivation and time to make healthy food. When you try to follow the whole foods, one ingredient rule like I do, you kind of have to take the time to put all those whole, single ingredients together, to make something tasty.

I have found that dedicating a night or two a week to making a large amount of food, which I then portion out into containers, helps me to stay on track with my eating habits. For example, I made this quinoa mixture and baked chicken breasts one night last week. It took me probably an hour total (minus the dead time which the chicken spent cooking in the oven). By just spending a little extra time, I had a healthy and ready to go meal option for the next five days.

I find that if I have had a hard day and do not have healthy food prepared and waiting for me in the fridge, it is very easy for me be lazy and not eat as healthy as I could have. Instead, I might then binge on peanut butter or a sugary packaged granola bar, which is much less nutritious than lets say my quinoa and chicken breast.

Quinoa Meal Prep Idea

Quinoa is a great thing to meal prep with. It is flavorful, filling complex carbohydrate. Quinoa is also a complete protein which contains all of the essential amino acids that your body needs. Pair the quinoa with beans and you have a super protein packed dish. This particular recipe has 15 grams of protein per serving! This recipe also contains 11 grams of fiber to keep you satisfied.

The corn, tomatoes, and sautéed onion make it a sweet and tasty bite.

Recipe

servings: 6                calories: 305

Ingredients:

  • 1/2 onion (diced)
  • 1 tbsp extra virgin olive oil
  • 1 cup quinoa
  • 1 can corn (15 oz)
  • 1 can diced tomatoes (14.5 oz)
  • 1 can pinto beans (15 oz)
  • 1 can black or kidney beans (15 oz)
  • 1 clove minced garlic
  • 1 tsp salt
  • 1/2 tsp powdered garlic
  • 1 tbsp chili powder
  • 1 tsp black pepper
  • 2 Tbsp lime juice

Instructions:

  1. Completely cook quinoa, keep the quinoa in the pot and set it aside for later.
  2. Drain the corn, and both types of beans. If you prefer, you can rinse them too. Set them aside for later.
  3. Add olive oil, diced onion, and minced garlic to a pan and sauté 1 or 2 mins.
  4.  Add the corn and diced tomatoes into the pan with the onions. Simmer until there is minimal liquid left in the pan.
  5. While the corn, tomatoes, and onions are simmering, add the spices into the pan- salt, garlic, pepper, chili powder, and any additional ones you choose.
  6. After the the corn, tomatoes, and onions are a thicker mixture, add them into the pot with the quinoa and stir.
  7. Add the beans and lime juice into the pot and stir until all ingredients are combined well.
  8. Evenly divide quinoa mixture into 6 containers and save for some tasty meals for the week.

Nutrition:

Protein: 15 g

Fat: 5 g

Carbs: 50 g

Fiber: 11 g

**I eat this dish cold, but it was also great hot, so whatever you prefer.

 

 

 

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