Jan. 19. 2018
Nutrition Articles
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Batch cooking this weekend? Meal prep for these 5 ideas for simple healthy dinner next week.

If you haven’t tried making a bowl meal before, now’s your time to try this popular healthy dinner idea. The perfect bowl meal is a beautiful balance of healthy fats, protein, greens, other vegetables (besides greens), and carbohydrates or starchy vegetables. It’s a great chance to utilize fresh herbs, spices, and homemade sauces to keep things interesting, and it takes the guesswork out of healthy eating when it comes to meal time, especially after a long day.

The beauty of a bowl meal is that it takes about 10-15 minutes to make from start to finish. Creating a healthy bowl meal just requires a little thought ahead of time — by batch cooking the bulk of the items on the weekend — you can easily make a delicious, healthy, and quick meal later. This is why I created the Guide To Master Meal Planning years ago and thousands have learned how to master it, teaching them skills for life on how I meal plan every single weekend, plus recipes, and an amazing global community of support.

Simple Healthy Dinner: 5 Combinations to Try

These examples are to show you how to keep meals simple, reduce food waste by being resourceful at rotating the same ingredients in your meals, and give you enough variety to keep it delicious! This is the philosophy behind the Guide to Master Meal Planning too:

  1. Spinach + sauteed garlic and onion + organic tofu + heaps of curry spices + roasted zucchini + grilled asparagus + sweet potatoes + cooked in coconut oil
  2. Spinach + sauteed mixed veggies in coconut oil + chickpeas + farm fresh egg
  3. Arugula + spinach + roasted asparagus + roasted red bell peppers + avocado + sweet potatoes + wild caught fish + fresh lemon
  4. Spinach + frozen mixed bell peppers + wild rice + sauteed garlic and onion + wild caught fish + fermented veggies like sauerkraut + red pepper flakes + cumin + fresh avocado slices
  5. Spinach + roasted red bell peppers + quinoa + sauteed garlic and onion + farm fresh egg

Batch Cooking List

Shoot to roast, cook and bake these meal components and ingredients on a day that you can set aside for batch cooking. Learn more about Batch Cooking 101 and the best ways to keep nutrients intact when cooking. Be sure to keep your cooked meal components in separate airtight glass containers or reusable bags so that they keep well until you’re ready to enjoy them and they don’t contribute to food waste!

  1. Roast sweet potatoes, zucchini, asparagus and fresh and frozen red bell peppers
  2. Cook quinoa per packaged instructions
  3. Bake wild caught fish and/or tofu

Time-Of Prep

Tackle these meal components and prep these ingredients when you’re ready to enjoy your meals.

  1. Sautee garlic and onion
  2. Cook the fresh farm egg or animal proteins of your choice
  3. Slice avocado
  4. Add fermented veggies like sauerkraut
  5. Add fresh herbs like cilantro, parsley, dill
  6. Add additional “toppers” or dressing, sauce, or hummus

Looking for Dressing?

Sometimes you want more flavor and dressing, I get it! Homemade dressing ensures that you’re getting high-quality, fresh ingredients without all of the unhealthy additives and fillers that many store-bought versions have.

Let’s Hear It

Did this breakdown of 5 ideas of simple healthy dinner inspire you for batch cooking day and meal prep this weekend? I’d love to know what you have on the menu this weekend and next week. Comment below — it may encourage others in the community to try new things! — and connect with NS on Instagram @NutritionStripped and #NutritionStripped.