A Balanced Meal and Healthy Meal Prep Recipes

A Balanced Meal and Recipes

Balancing a busy schedule with school, an internship, and a part-time job can make it difficult to find time to cook and eat properly. These three healthy meal prep recipes have become staples in my home, and I prepare them almost every other week for a quick and nutritious meal. Each meal typically lasts 3-4 days. For a more affordable option, I often do my grocery shopping at Trader Joe’s. 

Balancing a Meal 

When it comes to creating a balanced meal, focusing on variety and color is key. A well-rounded meal should include all the major food groups in appropriate proportions. This means incorporating a source of protein, healthy carbohydrates, healthy fats, and at least one vegetable. The more variety and color you include, the more likely you are to cover a wide range of essential nutrients.

In my meal prep routine, I aim to provide my body with the nutrients it needs to thrive. I make sure to include a primary source of protein along with healthy carbohydrates. I also add a good source of healthy fats and at least one vegetable is included to ensure I’m getting fiber, vitamins, and minerals.

While eating healthy is essential for living a sustainable life, it’s equally important to enjoy the process and allow some flexibility. This is where the 80/20 rule comes into play. I try to follow it in my daily eating habits where 80% of the food I consume should be nourishing, whole foods that benefit my body, while the remaining 20% can be something indulgent or simply for enjoyment. This balance helps me maintain a healthy relationship with food without feeling restricted.

Some days will be better than others in terms of food choices, and that’s okay. A single day of less-than-perfect eating won’t ruin your long-term health goals. It’s about consistency, making mostly healthy choices, and remembering that everything in moderation is the key to long-term success.

My top 3 meal prep recipes 

Taco Bowl (Serves 3-4)

Ingredients:

• 1 lb lean ground beef
• 2 cups brown rice
• 1 packet of taco seasoning
• ½ yellow onion, diced
• 1 tsp minced garlic
• Lettuce
• 1 avocado, sliced
• Salsa
• ¼ cup cheese (your choice of variety)

Instructions:

1. In a medium pan, heat a small amount of oil over medium heat. Add the minced garlic and diced onion, sautéing for a few minutes until they are lightly browned.
2. Add the lean ground beef to the pan, breaking it up as it cooks. Stir occasionally until fully cooked, about 6-8 minutes.
3. Once the beef is browned, add ¾ cup of water and the taco seasoning. Stir and let it simmer for a few minutes to allow the flavors to meld.
4. While the beef simmers, cook the rice according to package instructions and prepare your toppings.
5. Once the rice is ready, place a portion (about ⅓ to ½) in a bowl. Top with the seasoned beef and your desired toppings: salsa, lettuce, tomato, avocado, cheese, and any other preferred ingredients.
6. Serve and enjoy!

Teriyaki Chicken Rice Bowl (Serves 3-4)

Ingredients:

• 1 package of Trader Joe’s frozen BBQ teriyaki chicken
• 2 cups brown rice
• 1 head of broccoli
• Olive oil
• Garlic powder
• Onion powder
• Salt
• Pepper

Instructions:

1. Preheat the oven to 400°F.
2. Cut the broccoli into florets and place it on a foil-lined sheet pan. Drizzle with olive oil and season with salt, pepper, garlic powder, and onion powder (measure with your heart).
3. Roast the broccoli in the oven for about 20 minutes or until tender and slightly crispy.
4. While the broccoli is roasting, heat 1 tablespoon of olive oil in a medium pan over medium heat. Cook the teriyaki chicken according to the package instructions.
   • For a lighter option, use only one of the sauce packets (to reduce calories), though both can be used for a richer flavor.
5. Once everything is cooked, assemble the rice, roasted broccoli, and chicken in a bowl. Serve and enjoy!

Greek Chicken Bowl (Serves 3)

Ingredients:

• Trader Joe’s chicken meatballs
• 2 cups brown rice
• Cherry tomatoes
• Kalamata olives
• 1 cucumber
• Tzatziki (Trader Joe’s is a preferred option)
• Feta cheese

Instructions:

1. Air fry the chicken meatballs according to the package instructions.
2. Cook the brown rice as per the package directions.
3. While the chicken and rice are cooking, chop the cucumber, cherry tomatoes, and Kalamata olives into smaller pieces.
4. Once the chicken meatballs are ready, assemble the bowls by layering the rice, vegetables, and meatballs.
5. Top with a generous spoonful of tzatziki(Trader Joe’s is my favorite store brand) and crumble feta cheese over the bowl.
6. Feel free to add more ingredients such as chickpeas, humus, and more
7. Serve and enjoy!

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