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Pin image with text overlay reading 15 healthy meals in one hour and all meals laid out on a kitchen counter.
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15 Healthy Meals In 1 Hour

If you struggle with sticking to a healthy diet all you have to do is meal prep healthy meals so you're better prepared for the hard days!
Course meal prep
Cuisine International
Keyword healthy meals, how to meal prep
Prep Time 24 minutes
Cook Time 45 minutes
Total Time 1 hour 9 minutes
Servings 1 person
Calories 6435kcal

Ingredients

  • 1 large sweet potato
  • 2 parsnips
  • 1 large red onion
  • 2 cups Brussels Sprouts
  • 4 bone-in skin-on chicken thighs
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp Italian seasoning
  • 8 cloves garlic
  • cilantro for garnish
  • 1 cup Basmati rice
  • 1.5 cups quinoa
  • 1 carrot
  • 1 red bell pepper
  • 1 cup green beans
  • 1 tsp Ras el Hanout
  • 6 eggs
  • hot sauce
  • 2 cups cooked chickpeas
  • 1 can light coconut milk
  • 3 Tbsp Thai curry paste
  • 3 scallions
  • 2 cloves garlic
  • 1 Tbsp grated ginger
  • 4 cups baby spinach
  • 1 red chili
  • 3 tsp sesame seeds
  • 1.5 cups old-fashioned rolled oats
  • 3 Tbsp chia seeds
  • 3/4 cup plain unsweetened yogurt
  • 1.5 cups milk
  • 1 cup fruit for topping oats
  • 2 bananas
  • 2 cups frozen mango
  • 2 Tbsp flax seeds
  • 2 cups baby spinach
  • 2 cups milk
  • 2 Tbsp avocado oil for chicken, veggies, and curry
  • sea salt
  • pepper

Instructions

  • Preheat the oven to 400F.
  • Peel and dice sweet potato, parsnips, and onion. Cut off dry ends of Brussels sprouts. Add all veggies to a large baking sheet and season with sea salt and pepper and drizzle with oil. Mix with your hands and spread out evenly in one layer.
  • Pat chicken dry with a paper towel, then add a drizzle oil and work in with your hands. Season chicken with cumin, paprika, Italian seasoning, sea salt, and pepper, and work seasoning in with your hands. Place on a separate baking sheet or oven-proof dish. Add garlic cloves still in their skin to remaining oil and seasoning on the plate and mix and then add to the chicken. (See video).
  • Place vegetables and chicken into the oven for 45 mintues. Set a timer!
  • In the meantime, peel and dice carrot, dessed and dice bell pepper, and chop green beans into small pieces. Set aside.
  • *for help converting to stovetop message me, please.
    Add 1 cup rice, 1 cup water, and a little sea salt to the bottom pot of your Instant Pot Insert, and 1.5 cups quinoa, 1.5 cups water, a little sea salt and Ras el Hanout to the top bowl of your insert and shake or stir both to ensure all grains are submerged in water. Put chopped veggies on top of quinoa, don't mix. Place lid on top and use the closing mechanism to seal.
  • Add 1.5 cups to the Instant Pot and add the insert inside. Turn the valve to the sealing position and set the Instant Pot to 10 minutes on high pressure and let pressure release naturally.
  • In the meantime, add water to a small pot and bring to a boil.
  • Slice 3 scallions separating white and green parts, and grate ginger and garlic.
  • Preheat a large pan over medium heat and while waiting for it to heat open coconut milk and chickpea cans and rinse and drain chickpeas.
  • Once the water is boiling, add eggs and set a timer for 8 minutes.
  • Once the pan is hot, add a drizzle of avocado oil and then stir-fry the white parts of the scallions as well as ginger and garlic for about 1 minute, then add Thai curry paste and stir-fry until fragrant. Add coconut milk and mix well, then add rinsed and drained chickpeas to the sauce. Season with sea salt if necessary at this point. Bring to a boil, reduce the heat to low, and let simmer for 10 minutes.
  • In the meantime, remove eggs from boiling water and place in an empty bowl to cool down and prepare breakfasts.
  • Prepare overnight oats by adding 1/2 cup oats, 1 Tbsp chia seeds, 1/4 cup yogurt, and 1/2 cup milk to each of 3 jars and mix well. Then store in the refrigerator.
  • Prepare smoothies by adding 1 banana, 1 cup frozen mango, 1 Tbsp flax seeds, and 1 handful of baby spinach to a freezer-friendly container and put in the freezer.
  • Add 4 cups of baby spinach to the chickpeas and stir until it wilts.
  • Divide roasted veggies and chicken thighs among 4 meal prep containers and garnish with cilantro. Divide veggie quinoa among 3 meal prep containers and top with 2 halved hard-boiled eggs each. Add some hot sauce if you like. Divide rice among 3 meal prep containers and top with chickpea spinach curry and then garnish with red chili, the green parts of the scallions, and sesame seeds.

Video

Nutrition

Calories: 6435kcal | Carbohydrates: 845g | Protein: 281g | Fat: 228g | Saturated Fat: 49g | Polyunsaturated Fat: 67g | Monounsaturated Fat: 90g | Trans Fat: 1g | Cholesterol: 1560mg | Sodium: 2591mg | Potassium: 11949mg | Fiber: 142g | Sugar: 185g | Vitamin A: 80481IU | Vitamin C: 673mg | Calcium: 3137mg | Iron: 62mg