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Breakfast Recipe Ideas

Kick start healthy eating with these breakfast themed meal prep recipes. Get recipes like these directly to your mailbox by subscribing to the Beach Balance Newsletter.

Ingredients:
1/4 cup frozen mango
1/4 cup frozen organic blueberries
1/2 frozen banana
1/2 inch chunk of peeled fresh ginger
1 cup cold green tea
1/2 cup of spinach
1/2 cup milk, alternative milk, or water

Directions:

  1. Add frozen mango, blueberries, and bananas to blender.
  2. Peel ginger and add to blender.
  3. Add green tea and milk or water.
  4. Add in the fresh or frozen spinach (optional).
  5. Blend until smooth.



How to Prep for the Week:

  1. Add all ingredients into a Ziploc bag (besides the liquids).
  2. Make a few bags of smoothie servings and place in the freezer.
  3. In the morning or night before, grab a Ziploc and blend with the liquid.
  4. This saves time from measuring the fruit out and putting it all together.
  5. You can even prepare different smoothies for different days to switch it up and not get bored!

Ingredients:
1/2 cup rolled oats
1 tbsp. chia seeds
1 tsp ground cinnamon
1 cup of milk of choice
1 tbsp. honey
Toppings: 1/3 cup blueberries, 1/4 cup of nuts of choice

Directions:

  1. Combine all ingredients in a small container with a lid.
  2. Place in the fridge overnight (at least 5 hours).
  3. Add blueberries and nuts before refrigerating or before eating.
  4. Enjoy cold or warm up before eating!

How to Prep for the Week:

  1. Place a single serving in 5 separate containers (5 total).
  2. Let them soak in the fridge overnight for a few days.
  3. Alternatively, use a large Tupperware to soak everything.
  4. After soaking, divide the mixture into 5 containers.

Lunch Recipe Ideas

Kick start healthy eating with these lunch themed meal prep recipes. Get recipes like these directly to your mailbox by subscribing to the Beach Balance Newsletter.

Ingredients:

Bowl:
1 tbsp. extra-virgin olive oil
2 boneless skinless chicken breasts
1 tsp. oregano
Kosher salt
Freshly ground black pepper
2 cups cooked quinoa or brown rice
1 cup halved cherry or grape tomatoes
1/2 cucumber, chopped
1 avocado, thinly sliced
1/2 cup halved Kalamata olives
3/4 cup crumbled feta
Fresh dill, for garnish

Dressing:
2 tbsp. red wine vinegar
Juice of 1/2 lemon
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper
1/4 cup extra-virgin olive oil

Directions:

  1. Heat oil in a skillet over medium-high heat.
  2. Season chicken with oregano, salt, and pepper.
  3. Cook until golden and no longer pink (8 min per side).
  4. Let rest 5 min, then thinly slice.
  5. Assemble bowls with quinoa/rice, tomatoes, cucumber, chicken, avocado, olives, feta, and dill.
  6. Make dressing: Mix vinegar, lemon juice, oregano, salt, and pepper.
  7. Slowly whisk in olive oil to combine.
  8. Drizzle with dressing and serve.

How to Prep for the Week:

  1. Separate servings into 4 containers.
    Each container: 1/2 cup quinoa/rice, 1/4 cup tomatoes, cucumbers, 1/4 avocado, olives, and feta.
  2. Add about 1/2 large chicken breast (palm-sized portion).
  3. Store in fridge for the week, ready to grab and go!

Ingredients:
1/3 cup golden raisins
2 tbsp. red wine vinegar
4 & 1/2 cups thinly sliced Tuscan kale
1 tbsp. lemon juice
3 tbsp. olive oil
1 tbsp. honey
Salt and pepper
1/4 cup pepitas (pumpkin seeds)
1 cup cooked beluga lentils
1/4 cup grated parmesan cheese (optional)

Directions:

  1. Soak raisins in red wine vinegar for 10-15 minutes.
  2. Remove raisins and set aside, keeping the vinegar.
  3. Make dressing: Whisk lemon juice, olive oil, honey, salt, and pepper into vinegar.
    (Alternative: Shake dressing in a mason jar until thickened.)
    Place kale in a large bowl, add dressing, and toss.
  4. Add lentils, golden raisins, pepitas, and parmesan (if using).
    Adjust salt and pepper to taste.

 

How to Prep for the Week:

  1. Double all ingredients to make 4 servings.
  2. Separate into 4 meal containers for the week.
  3. Kale improves with marination, enhancing flavor over time.
  4. No worries about sogginess—this meal gets better with time!
  5. Enjoy prepped meals, ready to grab and go!

Ingredients:
1 heaping cup mango chunks (fresh or frozen)
1 red bell pepper, diced
1/2 cup chopped red onion
1 jalapeno, seeds removed, diced small
1/2 cup chopped cilantro
1 cup cooked quinoa
1 can black beans, drained and rinsed
1 avocado
10 oz. fresh spinach (about 2 large handfuls)

Directions:

  1. If using frozen mango, thaw in warm water.
  2. Chop mango into small 1/2-inch chunks.
  3. Combine onion, jalapeno, cilantro, bell pepper, quinoa, and black beans in a bowl.
  4. Stir dressing ingredients together and toss with salad.
  5. Roughly chop spinach and mix it in or use as a base.
  6. Just before serving, add chopped avocado.

 

How to Prep for the Week:

  1. Make a large batch and divide into meal containers.
  2. Chop ingredients ahead for quick assembly.
  3. Keep avocado separate and add before serving.
  4. Use pre-cooked quinoa or rice for easy meal prep.
  5. Freeze small bags of quinoa to thaw quickly.

Ingredients:
3-4 fresh organic peaches
2 medium heirloom tomatoes
1 container burrata
Handful fresh basil
3 tbsp. balsamic reduction
Salt to taste
Drizzle of extra virgin olive oil

Directions:

  1. Make balsamic reduction: Boil balsamic vinegar, then simmer for 5 min.
  2. Remove from heat and let cool.
    Slice peaches and tomatoes.
    Finely chop basil.
  3. Combine peaches, tomatoes, and basil in a bowl.
  4. Add burrata.
  5. Drizzle with balsamic reduction, olive oil, and salt.

 

How to Prep for the Week:

  1. Divide into 4-6 meal containers depending on portion size.
  2. Add dressing when preparing or before eating.
  3. Dressing softens ingredients over time but enhances flavor.
  4. Great as a refreshing snack or side dish.
  5. Perfect for meal prep to enjoy throughout the week.

Ingredients:
3 cups of spinach
1/2 cup blueberries
1 cup cubed watermelon
1 ½ tbsp. slivered almonds
Half a lemon
1 tbsp. water
1 tbsp. honey
2 tbsp. olive oil
Salt/pepper to taste
(Optional) Lemon pepper seasoning

Directions:

  1. Rinse spinach and set aside to dry.
    Make dressing: Mix olive oil, water, and honey.
  2. Add fresh lemon juice, salt, and pepper.
  3. Mix again until well incorporated.
    Combine spinach, blueberries, and watermelon in a bowl.
  4. Drizzle dressing on top just before serving.
  5. Add slivered almonds (optional) and mix well.

 

How to Prep for the Week:

  1. Multiply measurements by 4-5 to create multiple servings.
  2. Store salad mix in separate meal containers.
  3. Do NOT add dressing when prepping; store it separately.
  4. Add dressing only on the day you consume it.
  5. Enjoy fresh, prepped meals throughout the week!

Ingredients:
1 lb Ground Turkey
1 can Garbanzo Beans
1/4 cup Island Teriyaki
2-3 medium-large broccoli crowns (~5 cups cooked)
1 cup brown rice dried (~3 cups cooked)
1-1.5 tbsp extra virgin olive oil

Directions:

  1. Begin cooking rice by either using a rice cooker, following stove top instructions on bag of rice, or using microwavable rice
    If no instructions on rice, in a medium saucepan, heat ½ tbsp. of olive oil on medium heat and add rice.
  2. Add in either 2 cups of water, or 1 cup of water and 1 cup of broth (Chicken/veggie).
  3. Bring to a boil, then reduce to a simmer and cover.
  4. Let cook until liquid has evaporated and rice is cooked through (~30-40min).
  5. In a large sauté pan, heat 1 tbsp olive oil over medium heat.
  6. Add turkey and cook until nearly done.
  7. Rinse garbanzo beans and set aside.
    Once turkey is almost cooked, add garbanzo beans and teriyaki sauce.
  8. Continue cooking until turkey is fully cooked (no pink meat).

 

How to Prep for the Week:

  1. Divide into 5 meal containers.
  2. Each container: ½ cup cooked rice, 1/5 lb turkey mixture, and broccoli.
  3. Each serving contains ~378 calories, 45g carbs, 27g protein, 9g fat, and 7g fiber.
  4. Store in fridge and heat before serving.

Dinner Recipe Ideas

Kick start healthy eating with these dinner themed meal prep recipes. Get recipes like these directly to your mailbox by subscribing to the Beach Balance Newsletter.

Ingredients:
1 pack of udon
3 tablespoons organic rice vinegar
1 package of tofu
5 tablespoons low sodium soy sauce
1/2 teaspoon oyster sauce
Black pepper
3 cups of chopped napa (or any leafy vegetables)
2 sliced red bell pepper

Directions:

  1. Boil the udon and the napa.
    Drain the udon and place onto a pan under medium heat.
  2. Add the rice vinegar, soy sauce, and oyster sauce while stirring the udon.
    Drain and cube the tofu. Then add to the pan for 8 minutes.
  3. Add the napa and red bell peppers.
  4. After cooking for about 2-4 minutes, transfer the meal onto the dish.
  5. Top off the meal with some black pepper.


How to Prep for the week:

  1. Separate evenly each serving into four containers.
  2. Each container should have about equal amounts of each ingredient. If you want to make larger meals simply divide up into three containers.
  3. Set in fridge for the week and you are ready to go!

Ingredients:
1 can organic garbanzo beans, drained and rinsed
1 tbsp. olive oil
1/2 tsp kosher salt
1/4 tsp granulated garlic
1/4 tsp smoked paprika
1/4 tsp cayenne or habanero powder (optional)
1 tbsp. olive oil
1 bunch Lacinato (Dino) Kale de-stemmed and roughly chopped (2c packed)
1 red bell pepper, cored and sliced
1/2 small white onion, thinly sliced
2 tbsp. red curry paste
1 can coconut milk (full fat)
1/2 tsp fish sauce
1 sprig basil
chili flakes
lime

Directions:
Crispy Garbanzo Beans

  1. Preheat oven to 400 degrees
    Dry garbanzo beans on 2 layers of paper towels for 5-20 minutes (as long as you are willing to wait. They will be crispier, the dryer they are.
  2. Toss in oil and spices, spread on a cookie sheet. Bake for 15 minutes, shake, 5 minutes, shake, and 5 minutes. Note: these can be baked for less time if you like. This amount is great for snacking (very crunchy). If you are just making them for the curry, 15 minutes would be fine. Hit me with the broiler maybe when you’re done.

Curry

  1. Heat oil over med-high heat in a shallow pan. Fry pan or dutch oven.
    Add onion and bell pepper – cook for about 2 minutes. Add kale, cover with a lid or plate and steam for 2 minutes.
  2. Turn heat to medium, add the curry paste, whole can of coconut milk, fish sauce, basil (just pull the whole leaves off the stem, no need to chop), chili flakes. Cover, cook for another 5 minutes.
  3. Add lime and separate the food into four meal containers and place in fridge!

Ingredients:
1 cup uncooked rice
1 cup salsa
3 cups chopped Romaine lettuce
1 (15.25 oz.) can whole kernel corn, drained
1 (15 oz.) black beans, drained and rinsed
2 Roma tomatoes, diced
1 avocado, halved, seeded, peeled and diced
2 tablespoons chopped fresh cilantro leaves

For Chipotle Cream Sauce:
1 cup sour cream
1 tablespoon chipotle paste
1 clove garlic, pressed
Juice of 1 lime
1/4 tsp salt, or more to taste

Directions:

  1. To make chipotle cream sauce, whisk together sour cream, chipotle paste, garlic, lime juice and salt; set aside
    In a large saucepan of 1 ½ cups water, cook rice according to package instructions; let cool and stir in salsa; set aside.
  2. To assemble the bowls, divide rice mixture into serving bowls; top with lettuce, corn, black beans, tomatoes, avocado and cilantro.
  3. Serve immediately, drizzled with chipotle cream sauce.

 

How to Prep for the week:

Separate the recipe into four containers to ensure you have even content for meals.
In each container there should be. About ¼ cup of rice, ¼ cup of salsa, ¼ cup corn, ¼ cup of black beans, small handful of tomatoes, ¼ avocado diced, sprinkle of cilantro and chipotle sauce.

Ingredients:
2 tablespoons oil
2 green bell pepper, sliced
1 yellow onion, sliced
1 teaspoon salt
1 teaspoon pepper
1 pound ground turkey (can be subbed for tofu)
1 1-ounce low sodium packet taco seasoning
2 cups cooked brown rice
1 can black beans, drained and rinsed
1 can corn
1 avocado, sliced (optional)

Directions:

  1. Heat oil in large skillet over medium-high heat.
  2. Add peppers and onions and season with salt and pepper, to taste. Cook, stirring occasionally, until vegetables have softened. Remove from pan, set aside.
  3. Add ground turkey to hot skillet. Break apart with a wooden spoon to separate.
  4. Season with taco seasoning, stir, cook until meat has browned and cooked through.
  5. To assemble the taco bowls, add base of rice to 4 food storage containers, Top each with a scoop of black beans, corn, avocado, cooked peppers and onions, and taco meat.
  6. Store in the fridge and enjoy. (Can be kept refrigerated for up to 4 days.)

 

How to Prep for the week:

  1. Separate the finished products into four different containers evenly.
    The containers should each have ¼ cup of brown rice, ¼ cup of corn, ¼ of an avocado, ¼ lb. of ground turkey, and a handful of veggies.
    Ensure the meals are evenly distributed to avoid unbalanced meals.
  2. Now you have four meals set and ready for the week.

Ingredients:
1/4 block of firm pressed tofu
1/4 onion
1 clove of garlic
1/2 cup of baby spinach
1/4 cup mushrooms
1/4 cup red bell peppers
Nutritional Yeast, chili powder, cumin, salt, and pepper to taste
Salsa (optional)

Directions:

  1. Drain and press tofu using a paper towel.
  2. Crumble tofu and marinate with nutritional yeast, chili powder, salt, and pepper.
  3. Add chopped onions and garlic to skillet on medium heat.
  4. Then add the tofu, mushrooms, bell peppers and spinach towards the end of cooking process.
  5. Serve with a dollop of salsa if desired.


How to Prep for the week:

  1. Make four servings of this recipe by multiplying all measurements by four.
    This will create four servings that you can then separate into four different containers for the rest of the week.
  2. Have four meals prepped for the week already ready to go!

Snack & Dessert Recipe Ideas

Kick start healthy eating with these snack and dessert ideas. Get recipes like these directly to your mailbox by subscribing to the Beach Balance Newsletter.

Ingredients:
1/2 honey crisp apple
1 tablespoon lemon juice
2 tablespoons slivered almonds
1/4 teaspoon cinnamon
3/4 cup of plain Greek yogurt ( or yogurt of choice)
1 teaspoon maple syrup or other sweetener (ex: honey)
1/3 cup granola

Directions:

  1. In large bowl mix Greek yogurt and maple syrup until well mixed.
  2. Layer yogurt and parfait toppings in Mason jar or sealable container. Top with granola.
  3. Store in the refrigerator and eat within 1-2 days. You can wait to add the granola until the day of to prevent it from getting soggy. Should consume within 4 days of being prepped.

 

How to Prep for the week:

  1. Follow the recipe instructions four times to make four different containers filled with yogurt. (Refrain from adding in the granola from the recipe until the day you will eat it, this prevents the granola from getting soggy.)
  2. Once you have the four containers of yogurt you are all set for the week!
    You can even switch it up with different fruits and nut toppings.
  3. Maybe dazzle it up with some chia seeds or hemp seeds for more fiber and vitamins.

Ingredients:
2 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup butter
Organic Butter
3/4 cup brown sugar
2 eggs, beaten
Large White Eggs
2 1/3 cups mashed overripe bananas

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×5 inch loaf pan.
  2. Combine flour, baking soda and salt. In a separate bowl, cream together butter and brown sugar. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.
  3. Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

 

How to Prep for the week:

  1. Slice the bread loaf into multiple slices.
  2. Add a slice to a Ziploc bag or container.
  3. Repeat until all of the bread is in separate containers.
  4. You now have prepared a snack for the week and are ready to go!
  5. Try this out! It’ll help you from overeating the entire loaf.