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Healthy Meal Prepping Recipes

Healthy Meal Prepping Recipes

Sophie Uliano has some easy recipes to help you eat healthier.
ingredients for Overnight Oats (Breakfast)
  • 2/3 cup old-fashioned oats
  • 1 tbsp chia seeds
  • 1 tsp raw honey
  • 1⁄2 tsp ground cinnamon
  • 2/3 cup almond or coconut milk
  • Top: Blueberries or fruit of choice
Ingredients for Salad (Lunch)
  • 2 cups baby spinach leaves
  • 1⁄4 small red onion, finely sliced
  • 1⁄2 cup black Kalamata olives
  • 1 cup cherry tomatoes
  • 1⁄2 yellow bell pepper
  • 1 cup chopped red cabbage
  • 1 cup cucumber, diced
  • 1 cup celery, diced
  • A few raw cauliflower florets
  • 1⁄2 boiled egg
  • Add-ins: sunflower seeds, walnuts, dried cranberries, cubed avocado
  • Ingredients for Dressing
  • 1 cup olive oil
  • 3 tbsp lemon juice
  • 1 tsp agave or honey
  • 1 tsp Dijon mustard
  • Sea salt
  • Pepper
Ingredients for Butternut Squash and Rice
  • 1 cup of Butternut squash, cubed and roasted
  • 1 cup green beans, steamed
  • 1 cup kale, chopped and lightly steamed
  • 1 cup brown rice
  • 1 cup white beans
  • Ingredients for Miso Dressing
  • 1 rounded tablespoon white or yellow miso
  • 2 tablespoons seasoned rice vinegar
  • 1⁄2 teaspoon grated fresh ginger
  • 1 small garlic press, minced or put through a press
  • Pinch of paprika
  • 1 tsp maple syrup
  • 2 tablespoons dark sesame oil
  • 2 tablespoons grapeseed oil
  • 2 tablespoons plain low-fat yogurt (or unsweetened dairy-free yogurt)
Ingredients for Fruit (Dessert)
  • 1.5 cups cubed watermelon
  • 1.5 cups cubed cantaloupe


Directions for Overnight Oats

1. Mix the ingredients together in a large Mason jar. Leave overnight in the fridge.

2. To serve, spoon into a bowl and top with fruit and nuts.

Directions for Miso Dressing

Place all ingredients in the blender and blend until smooth

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