Create a collection of healthy, easy-to-make recipes with nutritional information, meal prep tips, and dietary modifications for different needs.

Sure! Here’s a collection of healthy, easy-to-make recipes, each complete with nutritional information, meal prep tips, and ideas for dietary modifications based on different needs (e.g., gluten-free, vegan, low-carb).

1. Quinoa & Veggie Power Bowl

Serves: 4
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients:

  • 1 cup quinoa (uncooked)
  • 2 cups water or vegetable broth
  • 1 medium zucchini, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1 cup canned chickpeas (rinsed and drained)
  • 2 cups fresh spinach
  • 2 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 cup tahini or hummus (optional for dressing)

Instructions:

  1. Rinse quinoa and cook it in water or vegetable broth. Set aside to cool slightly.
  2. Heat olive oil in a pan, then sauté zucchini, bell pepper, and chickpeas for 5-7 minutes. Season with paprika and garlic powder.
  3. In a large bowl, combine cooked quinoa, the sautéed mixture, cherry tomatoes, and fresh spinach.
  4. Drizzle with tahini or your favorite dressing if desired.

Nutrition (per serving):

  • Calories: 290
  • Protein: 10g
  • Carbs: 37g
  • Fat: 10g
  • Fiber: 7g

Meal Prep Tips:

  • Cook quinoa in advance and store it in the fridge for up to 4 days.
  • Pre-wash and chop veggies ahead of time for quick assembly.
  • This bowl is delicious hot or cold, making it great for packed lunches.

Dietary Modifications:

  • Gluten-Free: Naturally gluten-free.
  • Vegan: Use plant-based dressing like tahini or lemon juice.
  • Low-Carb/Keto: Replace quinoa with riced cauliflower.

2. Greek Yogurt Chicken Salad Lettuce Wraps

Serves: 4
Prep Time: 15 minutes

Ingredients:

  • 2 cooked chicken breasts, shredded (or use rotisserie chicken)
  • 1/2 cup plain Greek yogurt
  • 1/2 cup diced celery
  • 1/4 cup halved grapes
  • 2 tbsp chopped almonds
  • 2 tbsp fresh parsley, chopped
  • 1/2 tsp Dijon mustard
  • 1/4 tsp black pepper
  • Romaine lettuce leaves

Instructions:

  1. In a bowl, mix Greek yogurt, Dijon mustard, parsley, and black pepper to form the dressing.
  2. Add shredded chicken, celery, grapes, and almonds to the dressing. Stir until well-combined.
  3. Scoop the chicken mixture into the lettuce leaves to form wraps.

Nutrition (per serving):

  • Calories: 220
  • Protein: 28g
  • Carbs: 6g
  • Fat: 10g
  • Fiber: 2g

Meal Prep Tips:

  • Store the chicken salad in an airtight container for up to 3 days. Assemble wraps just before eating to prevent soggy lettuce.
  • Use precooked chicken for even faster preparation.

Dietary Modifications:

  • Gluten-Free: Use gluten-free Dijon mustard and check your yogurt label.
  • Dairy-Free: Substitute Greek yogurt with a dairy-free alternative.
  • Low-Carb/Keto: Already low-carb!

3. Vegetable Stir-Fry with Cauliflower Rice

Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:

  • 12 oz frozen or fresh cauliflower rice
  • 2 tbsp sesame oil (or olive oil)
  • 1 cup broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup mushrooms, sliced
  • 1 carrot, shredded
  • 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
  • 1 tsp ginger, minced
  • 1 clove garlic, minced
  • Optional: topped with sesame seeds or green onions

Instructions:

  1. Heat sesame oil in a large pan or wok over medium-high heat. Add garlic and ginger, and cook for 1 minute.
  2. Toss in broccoli, mushrooms, bell pepper, and carrots. Sauté for 5-7 minutes until veggies are tender but still crisp.
  3. Add cauliflower rice and soy sauce to the pan, stirring until everything is heated through.
  4. Top with sesame seeds or green onions before serving.

Nutrition (per serving):

  • Calories: 95
  • Protein: 3g
  • Carbs: 10g
  • Fat: 5g
  • Fiber: 4g

Meal Prep Tips:

  • Use pre-packaged cauliflower rice and pre-cut vegetables for faster assembly.
  • Cook the cauliflower rice separately if you prefer a firmer texture.

Dietary Modifications:

  • Gluten-Free: Use tamari or coconut aminos instead of soy sauce.
  • Vegan: Already vegan!
  • Low-Carb/Keto: Already keto-friendly!

4. Peanut Butter Banana Oat Energy Bites

Serves: 12 bites
Prep Time: 10 minutes

Ingredients:

  • 1 1/2 cups rolled oats
  • 1/3 cup natural peanut butter
  • 1 medium ripe banana, mashed
  • 2 tbsp honey or maple syrup
  • 1/4 cup dark chocolate chips (optional)
  • 1/4 tsp cinnamon

Instructions:

  1. In a medium bowl, combine all the ingredients until a sticky dough forms.
  2. Roll the mixture into 1-inch balls and place them on a parchment-lined tray.
  3. Refrigerate for at least 30 minutes to firm up before eating.

Nutrition (per bite):

  • Calories: 100
  • Protein: 3g
  • Carbs: 14g
  • Fat: 4g
  • Fiber: 2g

Meal Prep Tips:

  • Store energy bites in an airtight container in the fridge for up to 1 week or freeze for up to 3 months.
  • Perfect for a pre- or post-workout snack!

Dietary Modifications:

  • Gluten-Free: Use certified gluten-free oats.
  • Vegan: Replace honey with maple syrup.
  • Nut-Free: Substitute peanut butter with sunflower seed butter.

I hope these recipes are helpful for your meal prep and dietary needs! Let me know if you’d like more ideas or modifications. 😊