5 Healthy Meal Prep Ideas (Meal Prep Recipes!) #mealprep #shorts

5 Meal Prep Recipes you need to try! These easy meal prep ideas are all Mediterranean diet recipes, easy to make and perfect for your weekly meal prep.

Whether you are looking for high protein meal prep – these meal prep recipes are for you!

1️⃣ Mediterranean Beef Bowls:
▢1/4 cup extra virgin olive oil
▢1 large yellow onion, finely chopped
▢3 large garlic cloves, finely chopped
▢1 large green bell pepper, diced
▢Kosher salt
▢Freshly ground black pepper
▢3 tablespoons tomato paste
▢1/4 cup water
▢1 1/2 pounds lean ground beef
▢1 1/2 teaspoons baharat
▢1/2 teaspoon smoked Spanish paprika
To Serve:
▢3 Roma tomatoes, diced
▢3 Persian cucumbers, diced
▢Kosher salt
▢Extra virgin olive oil
▢3 radishes, sliced
▢1/2 cup chopped fresh cilantro or parsley
▢Castelvetrano or kalamata olives, pitted
▢2 cups cooked whole grains (bulgur, farro, barley, or brown rice are great options), warmed
▢Tahini Sauce, Tzatziki sauce or a sauce of your choice
1. Cook the vegetables. In a large nonstick pan, heat extra virgin olive oil over medium-high heat. When the oil is shimmering, add the onion, garlic, and bell pepper. Season with a big pinch of each of kosher salt and black pepper. Cook, stirring regularly, until the vegetables are fragrant and have softened, about 5 minutes. Stir in the tomato paste and water.
2. Cook the ground beef. Aadd the ground beef and season with another pinch of salt. Break up the beef and cook, stirring regularly, until browned, about 5 to 7 minutes. At this point, if using fatty beef, you can drain excess fat before proceeding. Add the baharat and smoked paprika. Cook for a few more minutes or until the meat is fully browned and no longer pink. Taste and adjust seasoning. Remove from heat.

2️⃣ High-Protein Chicken Salad
▢1 (15-ounce) can chickpeas, drained and rinsed
▢12 ounces cooked chicken breast, shredded (about 2 1/2 cups)
▢2 celery ribs, finely chopped
▢1 to 2 shallots, finely chopped
▢1/4 roughly chopped sun dried tomatoes
▢1/2 cup roughly chopped fresh parsley
Greek Yogurt Dressing
▢1/3 cup whole milk Greek yogurt
▢3 tablespoons Dijon mustard
▢1 lemon, juiced
▢1 garlic clove, finely chopped
▢Extra virgin olive oil
▢1 teaspoon sweet paprika
▢1 teaspoon Urfa Biber (or 1/2 teaspoon red pepper flakes)
▢Kosher salt
▢Black pepper

3️⃣ Moroccan Meatballs:
▢1 slice white bread, toasted
▢Water or milk, for soaking
▢1 1/4 lb lean ground beef or lamb, or a mixture of both
▢1 small red onion, grated
▢2 garlic cloves, minced
▢Small handful fresh cilantro leaves and tender stems, chopped
▢3 tsp Ras El Hanout
▢1/2 tsp ground ginger
▢1/2 tsp cayenne, more if you enjoy spicy
▢Salt
▢Pepper
▢Extra virgin olive oil
1. Season the meat: Into a large mixing bowl add the bread and water or milk. Let it soak until softened, just about a minute or so, then squeeze the liquid out of the bread, discard the liquid and return the bread to the bowl. Add the meat, grated onion, garlic, cilantro, Ras El Hanout, ground ginger, and cayenne. Sprinkle in a generous pinch of kosher salt and black pepper. Using clean hands, mix until the meat mixture is well combined.
2. Make and chill the meatballs: Roll the meat mixture into bite-sized meatballs, about 1 tablespoon each. Arrange on a tray and cover. If you have the time, refrigerate for 30 minutes. (This prevents the meatballs from falling apart when they’re cooked.)
3. Cook the meatballs: Heat a large cast iron or frying skillet over medium heat. Drizzle the meatballs with extra virgin olive oil. When the pan is hot, cook the meatballs, turning occasionally, until they’re cooked through and charred, about 7 minutes.

4️⃣ Mediterranean Quinoa Bowls:
▢1 cup tri-color quinoa, rinsed
▢Kosher salt
▢1 1/2 cups hummus
▢Mediterranean Cucumber Tomato Salad
▢4 to 6 ounces feta cheese, broken into large pieces
▢1/2 cup pitted Kalamata olives
▢1/2 cup pitted Castelvetrano olives
▢Harissa (optional)
▢1 cup quartered marinated artichoke hearts
▢Extra virgin olive oil
▢Aleppo pepper and/or sumac (optional)
1. Cook the quinoa.
2. Assemble the Mediterranean bowls.

5️⃣ Baked Egg Muffins:
Extra virgin olive oil
▢12 large eggs
▢1 1/2 teaspoons dried oregano
▢3/4 teaspoon ground black pepper
▢3/4 teaspoon sweet paprika
▢1/4 teaspoon baking powder
▢Kosher salt
▢1 9-ounce package frozen chopped spinach, thawed and completely drained (wring out any water)
▢3/4 small yellow onion finely chopped (about 3/4 cup)
▢1 1/4 cup roughly chopped parsley leaves and tender stems
▢1/4 cup chopped mint leaves
▢4 large garlic cloves minced
▢1 6-ounce block feta cheese, crumbled (about 1 cup)
1. Combine the eggs, oregano, black pepper, paprika, baking powder, and a pinch of salt. Whisk then add spinach, onion, parsley, mint, garlic, and feta. Whisk again.
2. Pour the batter to fill each muffin cup about three fourths of the way. Bake at 350°F for 25 to 30 minutes.

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