Week of Healthy Meal Prep: January 13-19
Sunday: Broiled Flat Iron Steak With Brussels Sprouts and Sweet Potatoes
This one-pan meal is a crowd-pleaser and testament to how four ingredients can come together to form a supremely satisfying dish, ready in a flash. We broil the steak over the veggies so the meat juices baste them as they cook. Choose multifaceted flat iron steak. Butchered from the shoulder (chuck), it gives you the best of both beefy worlds: One end of the cut is tender and mild, while the opposite end has sirloin-like chew and deep, mineral flavor.
Monday: Vegetable Hash With Poached Eggs
This mostly plant-based dish is perfect for meatless Monday. Because of the added protein and fat from the egg and cheese, your family won't even notice that the meat is missing.
Tuesday: Quinoa Salad With Asparagus, Dates and Orange
Whole grains are standard fare on the clean diet, and quinoa is the best of the bunch. Not only is it high in fiber, 1 cup cooked gives you 5 grams of fiber, it’s an excellent source of protein, providing all nine essential amino acids and making it a complete protein. It’s slightly crunchy, nutty taste goes well with many nuts, fruits and vegetables plus it cooks up quick in just 20 minutes or less. Our readers loved this recipe's leftovers, suggesting you double or triple the recipe so you have enough for extra dinners or easy lunches.
Wednesday: Pork Tenderloin With Mushrooms and Onions
Seasoned simply and easily, this pork tenderloin is a stunner. Served with mushrooms and onions, this meal has just the right balance of hearty protein and tasty veggies. Not to mention, the pork makes for a great leftover for the next day.
Thursday: Tofu and Vegetable Lo Mein
This dish has all the umami-rich and crisp-tender qualities we love about classic takeout and none of the greasy, sodium-bomb qualities we don’t. Wavy, deep yellow Chinese egg noodles can be found in the refrigerated section of any Asian market and many supermarkets. You can substitute any refrigerated fresh pasta or even brown rice noodles, just make sure to boil until just al dente. Sliced baby bok choy, carrots, and snap peas would also be delicious here—just remember to add the vegetables in stages, going from hard and dense to leafy and tender—so all can cook to the perfect doneness.
Friday: Chicken, Ham, and Swiss Roll-Ups
Meaty, cheesy, moist, and crunchy: This 5-ingredient dish really delivers. Preheating the baking sheet is key to getting the breadcrumb coating crisp within the 20-minute timeframe. If you only have regular breadcrumbs, you can use those and add 1/2 teaspoon dried oregano and 1/4 teaspoon garlic powder. The timing and ingredient amounts work with small, 2-ounce chicken cutlets. If your cutlets are larger, split them in half: Place each one flat on a cutting board, and place your nondominant hand flat on the breast. Holding a sharp knife parallel to cutting board, carefully split cutlet in half using short, swift strokes.
Saturday: Roasted Shrimp and Broccoli
Busy night? No problem! This quick, lean dinner whips up in just 15 minutes, so you can keep the boxed and frozen dinners on the shelf and off your plate. This easy baked shrimp recipe pairs perfectly with the broccoli, but would also be perfect paired with a simple veggie toss, a crisp salad, or loaded into a lettuce wrap. Once you have a few clean-eating staples down, creating a week's worth of menus is a breeze. Shrimp are an often forgotten protein, but they're budget friendly and quick cooking, making them high on our go-to weeknight meal rotation list.
Treat Yourself: Rich Chocolate Mousse
A splash of coconut milk adds richness to silken tofu, the mousse's secret ingredient, while whipped egg whites give volume in place of heavy cream. Dates lend natural sweetness with notes of caramel and honey. Don't give in to temptation too soon—the mousse needs to chill at least 8 hours to set properly. Serve chilled with fresh berries.