Meal Planning for a Busy Week: Quick and Nutritious Ideas

After an energizing weekend, you hunker down on Sunday night to rest, unwind…and fret about the week ahead. Whether the upcoming days swarm with deadlines, meetings or a visit with your in-laws, planning your meal ideas beforehand can help to relieve some of that stress.

By meal prepping in advance, you not only save time during busy weekdays but also ensure that you're eating healthily and sticking to your dietary goals. It can be as simple as chopping vegetables for quick stir-fries or making a big batch of soup that lasts for several meals.

To that end, we’re sharing our favorite meal planning ideas and healthy recipes to give you a jump start on the week ahead.

#1 Shrimp Vegetable Stir Fry

A batch recipe that’s just as delicious as it is convenient, this shrimp vegetable stir fry mix can easily satiate your carb-y cravings while delivering a dose of colorful nutrition and beneficial protein that’ll last all week. A three-ounce serving of shrimp contains roughly 19 grams of protein, in addition to its share of selenium, zinc and B vitamins.

To prepare this recipe idea, gather the following ingredients:

• 1 lb shrimp, peeled and deveined
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snow peas
• 1 cup sliced carrots
• 4 cloves garlic, minced
• 1-inch piece of ginger, minced
• 1/4 cup soy sauce (or tamari for gluten-free)
• 2 tablespoons oyster sauce
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch (optional, for thickening the sauce)
• 2 tablespoons vegetable oil
• Cooked rice or noodles, for serving

In a bowl, combine the shrimp with one tablespoon of soy sauce and set the mixture aside to marinate. Then, you can begin to prepare the sauce that will blanket the stir fry. Combine the soy sauce, oyster sauce, sesame oil and cornstarch together and use a whisk to create a smooth consistency.

Set the sauce aside and draw your attention to the stovetop. In a large skillet (or wok), heat one tablespoon of vegetable oil. Then, add the shrimp and cook until they’re fully cooked through. Set aside the shrimp, then, in the same skillet, add your vegetables, garlic and ginger until the vegetables are tender, yet crisp.

Once you’re satisfied with your vegetable consistency, add the shrimp back into the mix and coat the stir fry in your sauce, cooking it until the sauce is thick, heated and fully covers your meal.

To portion out your make-ahead meals, grab Tupperware meal prep containers and add your cooked rice or noodles. Then, top them with the stir fry and seal the container.

#2 Minestrone Soup

Minestrone soup is another batch option that can serve as a hearty and versatile addition to your meal preparation routine. The soup is packed with a variety of nutrient-rich vegetables and protein-heavy beans that are ideal for any eater looking for a meatless protein option to enrich their week.

To begin, gather:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 cup green beans, cut into 1-inch pieces
• 1 can diced tomatoes
• 1 can kidney beans, drained and rinsed
• 1 can cannellini beans, drained and rinsed
• 6 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• Salt and pepper, to taste
• 1 cup small pasta (such as ditalini or small shells)
• 2 cups baby spinach, chopped
• Grated parmesan cheese, for serving

Once all your ingredients are on deck, begin by sauteing your vegetables. In a large pot, heat olive oil (or an oil of your choice). Then, add your heartier veggies — the onions, carrots and celery — and let them cook for a few minutes while they soften. Then, add your softer vegetables — zucchini, yellow squash and green beans — as well as garlic to the mix, and let it all cook together.

From there, stir in the diced tomatoes, kidney beans and cannellini beans and pour in the vegetable broth and spices. While you bring this mixture to a boil and let it simmer, you can cook the pasta in a separate pot, and then add it to the soup, along with the chopped baby spinach and parmesan.

#3 Chicken Dinner

Chicken is a meal planning staple: It’s a versatile, protein-packed, easy meal option to prepare ahead of time. For this recipe, you’ll need:

• 2 sweet potatoes
• 2 tablespoons cooking oil, of your choice
• ½ teaspoon cinnamon
• 1 pinch cayenne pepper
• 3 pinches salt
• 1 teaspoon smoked paprika
• 1 teaspoon brown sugar
• ¼ teaspoon garlic powder
• ⅛ teaspoon cayenne pepper
• 2 pinches ground pepper
• 2 boneless, skinless chicken breasts
• 1 pound green beans
• 1 tablespoon butter

To begin, preheat your oven to 400 degrees Fahrenheit. After stabbing the sweet potatoes with a fork and slicing them lengthwise, place them on a baking sheet, drizzle them in one tablespoon of oil and sprinkle the cinnamon, cayenne and salt atop each half. Then, place them in the oven and let them cook for a little less than an hour, until the potatoes are caramelized.

To prepare the chicken, combine the paprika, brown sugar, garlic powder, cayenne, salt and ground pepper and rub it on the dry chicken breasts. In a large skillet, add cooking oil and the chicken breasts, cooking them until they’re browned and fully cooked through. At this time, you can also begin to prepare the green beans by steaming them in a pot and then adding the butter and salt, allowing it to coat the green beans fully.

Once everything is cooked, divide the grilled chicken and green beans into Tupperware meal prep containers and refrigerate.

INVIGOR8: Meal Planning Made Easy

When planning your weekly menu for meal prepping, choose nutrient-rich options that can help support your energy levels and overall health throughout the week, from digestion health to heart health. These meal prep ideas are sure to take the stress out of your road to healthy eating and a balanced diet.

But if preparing a whole meal only adds to the burdens of the week ahead, opt for an INVIGOR8 Superfood Shake instead. These all-in-one meal replacement shakes contain 20 grams of protein per serving, plus additional nutritional complexes that support full-body health and wellness. If you're wondering how to reduce sugar intake as you meal plan, these shakes make a great sweet treat to curb cravings. Shop this organic superfoods powder in our four delicious flavors individually or in our weight loss kit, complete with our unflavored collagen peptides and burner appetite control support.

Don't forget to pair healthy eating with physical activity, whether you can find the motivation to workoutat the gym, or simply focus on getting your daily steps in. And, once you make a game plan to support your body with healthy habits and make-ahead meals, make sure you give your mind the same love, from embracing the benefits of meditationto exploring journaling benefits. Plan out your healthy lifestyle with INVIGOR8 today!

Sources:

1. The Recipe Critic. Vegetable Stir Fry
2. Healthline. 10 Foods That Are Almost Pure Protein
3. Love and Lemons. Minestrone Soup Recipe.
4. Budget by Tes. Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep