Meal Prep Blitz: Time-Saving Recipes for When You’re Too Busy to Cook

Meal Prep Blitz: Time-Saving Recipes for When You’re Too Busy to Cook

Do you shy away from making meal prep a consistent habit? Is the thought of having to eat the same dish several times in one week the reason why? But what if you could cook once, then have three to five different entrees waiting to be savored in five minutes or less? That idea probably sounds amazing ... and it is! Try preparing the following two recipes, then pairing them with different sides and garnishes to craft an assortment of brunch, lunch or dinner items.

Slow Cooker Meatballs

Recipe for slow cooker meatballs
Prep time: 25 min. Total time: 5 hours Servings: 6 (3 meatballs per serving)

Make sure the oat flour is certified gluten-free on the packaging if any household member has a gluten-allergy or sensitivity. Also pre-made, plant-based meatballs can be seasoned then incorporated into the meal combos outlined below.

Ingredients
  • ½ - ¾ lb. ground turkey meat
  • 1 t. onion powder
  • 2 t. garlic powder
  • 1 t. ground sage
  • 1 t. paprika
  • 5 T. oat flour (or breadcrumbs)
  • 1 small egg (or 4 T. egg replacement)
  • 1 t. ground black pepper

Directions

  1. Start by adding turkey, onion powder, garlic powder, sage, paprika, flour, egg and black pepper to a large bowl.
  2.  Mix with your hands until combined.
  3. Form into 1- to 2-inch meatballs.
  4. Lightly coat the bottom and sides of the slow cooker with cooking spray.
  5. Add meatballs to slow cooker.
  6. Cook on low for 4 hours, or on high for 2 hours.
  7. Once cool, evenly divide into food storage containers and refrigerate (or freeze).
  8. When ready to serve, reheat in the microwave or pop back in the slow cooker.

Nutrition Information

Per Serving*: 112 calories (5 from fat), 6 g total fat (2 g saturated fat), 68 mg cholesterol, 163 mg sodium, 13 g carbohydrates, 1 g fiber, 0 g sugar, 11 g protein. Exchanges: 1 ½ protein, 1 fat, ½ starch

*Calculated with three meatballs per serving and no additional sides.


There are numerous ways to enjoy the meatballs. Some suggestions:

  • Over 1 cup cooked pasta (whole wheat or gluten-free) or raw zoodles (zucchini noodles). Add 1-2 tablespoons of a low/no-sodium pesto or tomato sauce, if desired.
  • As a “slider” (pictured above) on a mini-burger bun with lettuce, plus a side of veggie chips or raw carrot sticks.
  • Plated with 1 cup of roasted potatoes and a steamed veggie (like green beans or broccoli).

 

Roasted Sweet Potatoes & Black Beans

Roasted Sweet Potatoes and Black Beans Recipe

Prep time: 15 min. Total time: 50 min. Servings: 6

Try to cut the sweet potato pieces into approximately the same size (and thickness) to ensure they cook evenly. Also, stick to using olive or canola oil for this recipe to avoid singeing the potatoes or beans.

Ingredients

  • 1 can black beans (15 oz.), drained and rinsed
  • 1 t. everything seasoning or “no salt” all-purpose seasoning
  • 4 sweet potatoes (3 cubed and peeled; 1 cut in half)
  • 2 t. dill (weed or ground)
  • 1 T. canola or olive oil

Directions

  1. Preheat oven to 375°F. Rinse and strain the black beans.
  2. Add beans to a bowl with the seasoning. Stir, then set aside.
  3. Peel and cut three of the sweet potatoes into small or medium-size cubes. Cut the remaining whole sweet potato into halves (skin can be left on or removed.)
  4. Place all of the sweet potatoes on a baking sheet, including the halves (with the “open sides” down). Coat well with the dill and oil before arranging in a single layer on the sheet.
  5. Put the potatoes into the oven and bake for 30 minutes.
  6. When the potatoes are cooked through (the halves may need additional cooking time on the baking sheet), take the tray out of the oven.
  7. Put the black beans in a small casserole dish before placing in the oven for 10 minutes. Remove after 10 minutes, then let cool.
  8. Combine the sweet potato and black bean mix into one lidded container. Or store them in separate containers to be combined as needed.
  9. Refrigerate. Do the same with the sweet potato halves, after placing inside a sealed container.

Nutrition Information

Per serving*: 158 calories (22 from fat), 3 g total fat (1 g saturated fat), 0 mg cholesterol, 128 mg sodium, 46 g carbohydrates, 7 g fiber, 3 g sugar, 8 g protein. Exchanges: 1 protein, ½ fat, 2 ½ starch, 1 ½ vegetable

*Calculated using ¼ cup baked sweet potato and ¼ cup black beans. Additional sides omitted.

 

Serve chilled or warm as:

Boats: Sweet potato halves can be filled with a tablespoon (or two) of sweet potato and black bean mixture then placed on top a bed of salad or slaw mix. Top with a dash of shredded cheddar or dairy-free cheese, if desired.

Bowls: Pair ¼ cup baked sweet potato and black beans (mixed or separate) with ½ cup of rice; a side of raw or cooked vegetables (such as carrots or corn); and a generous portion of fresh greens or slaw mix. Garnish with a tablespoon of avocado, guacamole and/or salsa.

Tacos: Split ¼ cup sweet potato and the black bean mixture between two taco shells. Add a tablespoon of scrambled egg or plant-based egg, along with two teaspoons of your favorite salsa (or hot sauce). Lettuce, avocado and tortilla chips are other tasty fixings.

 

These recipes and others are featured in the new TOPS lifestyle guide, "TOPS Every Day, Volume 1: Nutrition & Meal Planning," available for preorder now.

This article was written by Rachel Werner, TOPS Nutrition and Fitness Editor, and was originally featured in the November/December 2024 issue of TOPS News magazine. Check out Rachel’s Wellness Wednesday blog on tops.org. Rachel also took all the recipe photos included in this feature.  

 

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