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  • Writer's pictureCarina Hopen

Healthy and Delicious Meal Planning


This is a collection of healthy, satisfying dinner recipes with ingredients that are pre-prepped and frozen for quick meal prep. A team of credentialed nutrition professionals and culinary facilitators have created these healthy recipes to help you meet your health goals. All are extensively tested and feature whole food ingredients with easy-to-follow directions for people of all cooking levels.


Many of these recipes share staple ingredients like carrots, onion, and garlic. Prepping these ingredients in batches can save time!


  • Chickpea, Butternut Squash, and Corn Soup

  • Silky Detox Soup

  • Turkey Pumpkin Chili

  • White Bean Chicken Chili

  • Beef Stew with Vegetables

  • Chickpea Sweet Potato Curry






Let's get cooking!


Chickpea, Butternut Squash, and Corn Soup

Prep Time: 15 minutes

Serving Size: 6

Per Serving: 273 calories | 42g carbohydrates | 4g total fat | 11g protein


  • 1 medium onion, chopped

  • 2 cloves garlic, minced or pressed

  • 1 tsp rosemary, fresh, chopped

  • 2 cups butternut squash, peeled and cubed

  • 1 tsp turmeric, ground

  • 3 cups chickpeas, canned, drained and rinsed

  • 2 Tbs olive oil

  • 4 cups vegetable broth

  • 2 cups corn, frozen, defrosted

  • salt, to taste

  • black pepper, to taste

  • crushed red pepper, if desired


Make

  • Prepare ingredients according to directions.

  • In a large freezer bag, combine onion, garlic, rosemary, squash, turmeric, and chickpeas.

  • Seal the bag, removing as much air as possible. Lay flat in freezer and freeze until ready to use.

  • To cook, place bag in a bowl and thaw in the refrigerator overnight.

  • Drizzle olive oil in bottom of Instant Pot or Crockpot.

  • Add the contents of bag to Instant Pot or Crockpot, along with the broth.

  • For the Instant Pot, cook on high pressure for 10 minutes, then release pressure. For a crockpot, cook on low for 6 hours or high for 3 hours or until butternut squash has softened.

  • Once cooking is complete, purée 1/2 of the soup and return to pot.

  • Stir in defrosted corn and let sit until corn is heated through.

  • Season with salt and  pepper to taste. Top with crushed red pepper if desired.



Silky Detox Soup

Prep Time: 15 minutes

Serving Size: 4

Per Serving: 189 calories | 27g carbohydrates | 8g total fat | 6g protein


Ingredients

  • 1 large sweet onion, chopped

  • 4 cloves garlic, chopped

  • 1 head cauliflower, chopped 2" pieces stems included

  • 1 Tbs curry powder, yellow

  • 3 Tbs chickpea miso paste (or rice miso)

  • 2 cups butternut squash, cubed*

  • 1 Tbs olive oil

  • 8 cups water

  • salt and pepper to taste

  • *Frozen, pre-cut butternut squash works well also


Make

  • Prepare ingredients according to directions.

  • In a large freezer bag, combine onion, garlic, cauliflower, curry powder, miso paste, and squash.

  • Seal the bag, removing as much air as possible. Lay flat in freezer and freeze until ready to use.

  • To cook, place bag in a bowl and thaw in the refrigerator overnight.

  • Drizzle olive oil in bottom of Instant Pot or Crockpot.

  • Add the contents of bag to Instant Pot or Crockpot, along with the water.

  • For the Instant Pot, cook on high pressure for 10 minutes, then release pressure. For a crockpot, cook on low for 6 hours or high for 3 hours or until butternut squash has softened.

  • Once cooking is complete, purée the soup and return to pot to keep warm.

  • Season with salt and  pepper to taste. 


Turkey Pumpkin Chili

Prep Time: 15 minutes

Serving Size: 6

Per Serving: 263 calories | 28g carbohydrates | 9g total fat | 20g protein


Ingredients

  • 1 onion, diced

  • 3 cloves garlic, minced

  • 4 carrots, peeled and chopped

  • 1 red bell pepper, chopped 

  • 1 lb. turkey breast, ground

  • 1 Tbs chili powder

  • 1 tsp cumin, ground

  • 1/4 tsp cinnamon

  • 1/4 tsp cayenne pepper

  • 2 zucchini, chopped

  • 1 (15 oz.) can pumpkin puree (not pie filling)

  • 1 (15 oz.) can black beans, drained and rinsed

  • 2 Tbs olive oil

  • 1 (14 oz.) can diced tomatoes

  • 4 cups low sodium chicken stock

  • salt and pepper, to taste

  • 1/4 cup, cilantro, chopped


Make

  • Prepare ingredients according to directions.

  • In a large freezer bag, combine onion, garlic, carrots, pepper, turkey, chili, cumin, cinnamon, cayenne, zucchini, and beans.

  • Seal the bag, removing as much air as possible. Lay flat in freezer and freeze until ready to use.

  • To cook, place bag in a bowl and thaw in the refrigerator overnight.

  • Drizzle olive oil in bottom of Instant Pot or Crockpot.

  • Add the contents of bag to Instant Pot or Crockpot, along with the tomatoes and chicken stock.

  • For the Instant Pot, cook on high pressure for 15 minutes, then release pressure. For a crockpot, cook on low for 6-8 hours or high for 3-4 hours.

  • Once cooking is complete, purée the soup and return to pot to keep warm.

  • Season with salt and  pepper to taste. Top with cilantro if desired before serving.



White Bean Chicken Chili

Prep Time: 20 minutes

Serving Size: 8

Per Serving: 318 calories | 30g carbohydrates | 7g total fat | 36g protein


Ingredients

  • 1 onion, chopped

  • 3 cloves garlic, chopped

  • 4 bell peppers, green and yellow, chopped mixed colors, seeded

  • 1 jalapeño pepper, chopped (optional)

  • 2 tsp chili powder

  • 2 tsp cumin, ground

  • 1 tsp paprika

  • 2 (15 oz.) cans white kidney beans, drained & rinsed

  • 2 lbs. chicken breast, boneless and skinless, chopped

  • 2 Tbs olive oil

  • 4 cups chicken broth, low-sodium

  • 1 (28 oz.) can crushed tomatoes, fire-roasted

  • 1 tsp salt, or to taste

  • 1/4 cups cilantro, fresh, chopped garnish


Make

  • Prepare ingredients according to directions.

  • In a large freezer bag, combine onion, garlic, peppers, chili, cumin, paprika, beans, and chicken pieces.

  • Seal the bag, removing as much air as possible. Lay flat in freezer and freeze until ready to use.

  • To cook, place bag in a bowl and thaw in the refrigerator overnight.

  • Drizzle olive oil in bottom of Instant Pot or Crockpot.

  • Add the contents to Instant Pot or Crockpot, along with the chicken broth and tomatoes.

  • For the Instant Pot, cook on high pressure for 15 minutes, then release pressure. For a crockpot, cook on low for 6-8 hours or high for 3-4 hours.

  • Remove chicken from the pot and shred with two forks if desired. Return chicken to the pot.

  • Season with salt and top with cilantro. Garnish with lime if desired.


Beef Stew with Vegetables

Prep Time: 20 minutes

Serving Size: 4

Per Serving: 496 calories | 30g carbohydrates | 17g total fat | 56g protein


Ingredients

  • 2 lbs. beef, boneless beef chuck, cubed

  • 3 carrots, peeled and chopped

  • 3 stalks celery, chopped

  • 1 onion, sweet, chopped

  • 4 cloves garlic, minced or pressed

  • 1 Tbs rosemary, fresh, chopped

  • 2 potatoes, chopped

  • 2 bay leaves

  • 2 Tbs olive oil

  • 5 cups beef broth, low-sodium

  • 1/4 cups parsley, fresh, chopped


Make

  • Prepare ingredients according to directions.

  • In a large freezer bag, combine beef, carrots, celery, onion, garlic, rosemary, potatoes, and bay leaves.

  • Seal the bag, removing as much air as possible. Lay flat in freezer and freeze until ready to use.

  • To cook, place bag in a bowl and thaw in the refrigerator overnight.

  • Drizzle olive oil in bottom of Instant Pot or Crockpot.

  • Add the contents to Instant Pot or Crockpot, along with the beef broth and tomatoes.

  • For the Instant Pot, cook on high pressure for 25 minutes, then release pressure. For a crockpot, cook on low for 8-10 hours or high for 4-6 hours.

  • Season with salt and top with parsley. 



Chickpea Sweet Potato Curry

Prep Time: 15 minutes

Serving Size: 3

Per Serving: 353 calories | 36g carbohydrates | 21g total fat | 9g protein



Ingredients

  • 1 onion, chopped

  • 3 cloves garlic, minced

  • 1 Tbs ginger, grated

  • 1 sweet potato, peeled and diced

  • 2 Tbs scallions, chopped

  • 1 lime, zested and juiced

  • 1 Tbs cumin seeds

  • 1 tsp garam masala

  • 1 tsp curry powder

  • 1, 14-oz can chickpeas, drained and rinsed

  • 1 tsp red chili paste

  • 14 oz tomatoes, diced, canned

  • 1, 14-ounce can coconut milk

  • 2 Tbs coconut oil

  • 1, 5-ounce bag baby spinach

  • 2 Tbs cilantro, chopped

  • 2 Tbs parsley, chopped


Make

  • Prepare ingredients according to directions.

  • In a large freezer bag, combine onion, garlic, ginger, sweet potato, scallions, lime juice and zest, cumin seeds, garam masala, curry powder, chickpeas, and chili paste.

  • Seal the bag, removing as much air as possible. Lay flat in freezer and freeze until ready to use.

  • To cook, place bag in a bowl and thaw in the refrigerator overnight.

  • Drizzle olive oil in bottom of Instant Pot or Crockpot.

  • Add the contents of bag to Instant Pot or Crockpot, along with the tomatoes and coconut milk.

  • For the Instant Pot, cook on high pressure for 10 minutes, then release pressure. For a crockpot, cook on low for 6 hours or high for 3 hours or until butternut squash has softened.

  • Once cooking is complete, stir in baby spinach and stir until wilted.

  • Season with salt and  pepper to taste. Top with cilantro and parsley.

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