14 Late January Easy Meal Prep Ideas for Better Energy

As we move through the month of January, it’s the perfect time to get back on track with healthier eating habits. Easy meal prep ideas can help you stay energized and avoid the midday slump. Preparing meals ahead of time not only saves you time during busy weeks but also ensures you are fueling your body with nutritious foods. The key is to keep it simple and focus on ingredients that provide long-lasting energy.

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Quinoa and Roasted Veggie Bowl

A quinoa and roasted veggie bowl is a perfect, easy-to-make meal that offers plenty of nutrients for sustained energy. With quinoa providing protein and fiber-packed roasted vegetables, this meal keeps you full and energized throughout the day. It takes just about 30 minutes to prepare, which makes it an excellent choice when you’re short on time. The vegetables provide vitamins and minerals, while quinoa offers a slow-burning fuel. You can mix in your favorite vegetables for variety and flavor.

For the ingredients, you’ll need 1 cup of quinoa, 1 diced zucchini, 1 diced bell pepper, 1 peeled and diced sweet potato, 1 tablespoon of olive oil, salt and pepper to taste, and optional lemon juice. Preheat your oven to 400 degrees F (200 degrees C) and toss the vegetables with olive oil, salt, and pepper. Roast them on a baking sheet for 20-25 minutes, stirring halfway through. Cook the quinoa according to package instructions. Once everything is ready, combine the quinoa with roasted vegetables and drizzle with lemon juice for added flavor.

Chicken and Veggie Stir-Fry

If you’re looking for a quick and filling meal, a chicken and veggie stir-fry is an excellent choice. This one-pan dish is full of lean protein from chicken and essential vitamins from vegetables. It can be prepared in about 20 minutes, making it a fast option for a nutritious meal. The chicken provides lasting protein, while the veggies deliver fiber to keep energy levels steady. Plus, the stir-fry sauce adds a savory flavor that ties everything together.

For the ingredients, gather 2 sliced chicken breasts, 1 tablespoon of olive oil, 1 sliced bell pepper, 1 cup of broccoli florets, 1 sliced carrot, 3 tablespoons of soy sauce, 1 tablespoon of honey, and 1 minced garlic clove. Heat olive oil in a large pan and cook the chicken until browned, about 5-7 minutes. Add garlic to the pan, cooking for about 1 minute before adding the bell pepper, broccoli, and carrot. Stir-fry the veggies for about 5 minutes and return the chicken to the pan. Pour in the soy sauce and honey, cook for another 2 minutes, and serve.

Overnight Oats with Chia Seeds

Overnight oats with chia seeds are a super easy and nutritious breakfast option that you can prepare the night before. It only takes 5 minutes to prepare, and by morning, it’s ready to eat, saving you time during busy mornings. The combination of oats and chia seeds offers a healthy balance of fiber, omega-3s, and protein, making it an energizing meal. This breakfast will keep you full and provide a steady supply of energy throughout the day. Add your favorite fruits and nuts on top to make it even more delicious.

To make this, combine one-half cup of rolled oats, 1 tablespoon of chia seeds, one-half cup of almond milk, and one-half teaspoon of vanilla extract in a mason jar or small container. Stir everything well, then seal the container and refrigerate overnight. The oats will absorb the liquid, becoming creamy and ready to eat in the morning. Give it a good stir and add fresh fruit or other toppings as desired. This simple meal can be prepared for several days in advance.

Turkey and Avocado Lettuce Wraps

For a light, protein-packed meal, turkey and avocado lettuce wraps are an easy and delicious choice. They take just 15 minutes to put together, making them a quick option for lunch or dinner. Lean turkey provides plenty of protein, while creamy avocado offers healthy fats to keep you satisfied. The lettuce serves as a refreshing, low-carb alternative to traditional wraps, making this meal both healthy and energizing. They’re perfect for meal prepping or for a quick, easy meal.

To make these wraps, you will need 8 oz of sliced turkey breast, 1 sliced avocado, 8 large lettuce leaves, 1 tablespoon of mustard or mayo (optional), and salt and pepper to taste. Lay the lettuce leaves flat on a clean surface, and place a few slices of turkey and avocado on each leaf. Spread mustard or mayo, if desired, then season with salt and pepper. Wrap the lettuce around the filling, and store in containers for an easy meal.

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a flavorful, filling meal that’s packed with energy-boosting ingredients. This vegetarian dish takes about 30 minutes to prepare, making it an easy option for a satisfying meal. The sweet potatoes offer complex carbs, while the black beans provide protein and fiber, keeping you full for longer. Add your favorite toppings like salsa, avocado, or a squeeze of lime for extra flavor. These tacos are perfect for a quick, delicious dinner or a healthy lunch.

You will need 2 medium sweet potatoes (peeled and cubed), 1 tablespoon of olive oil, 1 can of black beans , 8 small corn tortillas, 1 teaspoon of cumin, and salt and pepper to taste. Preheat your oven to 400 degrees F (200 degrees C) and toss the sweet potatoes with olive oil, cumin, salt, and pepper. Roast the sweet potatoes for 20-25 minutes, flipping halfway through. Warm the corn tortillas in a dry pan over medium heat. Heat the black beans in a separate pan, then assemble the tacos by adding the roasted sweet potatoes and black beans to each tortilla.

Spinach and Feta Stuffed Chicken Breast

Spinach and feta stuffed chicken breasts are an easy and flavorful option that provides lean protein and healthy fats. This dish takes around 30 minutes to prepare and is perfect for a satisfying dinner. The spinach adds vitamins and minerals, while the feta provides a rich, savory flavor. It’s an easy meal to prep in advance and can be paired with a side of vegetables or a whole grain for a balanced meal. The combination of chicken and spinach ensures long-lasting energy.

For the ingredients, you will need 4 boneless, skinless chicken breasts, one-half cup of chopped spinach, one-fourth cup of crumbled feta cheese, 1 tablespoon of olive oil, and salt and pepper to taste. Preheat the oven to 375 degrees F (190 degrees C). Cut a pocket into each chicken breast and stuff with spinach and feta cheese. Heat olive oil in a pan and sear the chicken on both sides until golden. Transfer the chicken to the oven and bake for 20-25 minutes or until fully cooked.

Coconut Curry Chickpeas

Coconut curry chickpeas are a warm and comforting meal that’s easy to prepare and packed with protein. It takes about 25 minutes to cook, making it a quick option for a nutritious meal. The coconut milk adds healthy fats, while the chickpeas offer protein and fiber to keep you feeling full. The curry powder gives the dish a savory flavor, while the spices add warmth. It’s a perfect dish for meal prepping, as it can be stored in the fridge for several days.

Prepare 2 cans of chickpeas, 1 cup of coconut milk, 1 tablespoon of curry powder, 1 tablespoon of olive oil, and salt and pepper to taste. Heat olive oil in a pan over medium heat and sauté the chickpeas for about 5 minutes. Add curry powder and coconut milk, stirring to combine. Simmer for 15-20 minutes until the sauce thickens. Season with salt and pepper and serve over rice or quinoa.

Egg Muffins with Veggies

Egg muffins with veggies are a quick, protein-packed meal that’s perfect for breakfast or a snack. These mini omelets take only 10 minutes of prep time and 20 minutes to bake, making them an easy meal to have ready in advance. The vegetables add vitamins and fiber, while the eggs provide protein. These muffins are simple to make and can be stored in the fridge for the week, making them a convenient option for busy days. You can mix and match the veggies based on your preferences.

For the ingredients, you will need 6 large eggs, one-half cup of diced bell pepper, one-fourth cup of diced onion, one-fourth cup of chopped spinach, and salt and pepper to taste. Preheat the oven to 350 degrees F (175 degrees C) and grease a muffin tin. Whisk the eggs with salt and pepper in a bowl, then add the veggies and stir. Pour the mixture into the muffin tin and bake for 18-20 minutes until the eggs are set. Let them cool before storing them in the fridge.

Chicken and Sweet Potato Salad

Chicken and sweet potato salad is a filling and nutritious meal that provides steady energy throughout the day. The sweet potatoes offer complex carbs, while the chicken adds lean protein. It takes about 30 minutes to prepare, making it a great choice for meal prepping. The combination of flavors from the roasted sweet potatoes and the tender chicken is satisfying and refreshing. This salad can be stored in the fridge for several days, making it a perfect option for lunches or quick dinners.

You will need 2 chicken breasts, 2 medium sweet potatoes, one-fourth cup of olive oil, 1 teaspoon of mustard, and salt and pepper to taste. Roast the sweet potatoes at 400 degrees F (200 degrees C) for 25-30 minutes. Toss the cooked chicken and sweet potatoes with olive oil and mustard, then season with salt and pepper. Store the salad in bowls or meal prep containers for easy lunches.

Avocado Toast with Eggs

Avocado toast with eggs is a quick, energizing meal that’s easy to prepare and full of healthy fats and protein. It takes just 10 minutes to make, making it the perfect choice for busy mornings. The creamy avocado provides healthy fats, while the eggs add protein, keeping you full for longer. This meal can be customized with various toppings like herbs or hot sauce. It’s a satisfying and nourishing option to start your day.

For the ingredients, you will need 2 slices of whole-grain bread, 1 avocado, 2 eggs, salt and pepper to taste, and olive oil. Toast the bread to your liking, then mash the avocado and spread it over the toasted bread. Fry or scramble the eggs and place them on top of the avocado toast. Season with salt and pepper, and drizzle with olive oil if desired.

Vegetable Stir-Fry with Tofu

Vegetable stir-fry with tofu is a quick and easy meal that’s perfect for any time of day. It takes only about 20 minutes to prepare, and it’s a great way to pack in protein and vegetables. The tofu provides plant-based protein, while the veggies offer essential nutrients and fiber. The soy sauce and sesame oil add a savory flavor, making this meal satisfying and flavorful. This dish is easy to prepare and can be served with rice or quinoa.

Prepare 1 block of firm tofu, 1 cup of broccoli florets, 1 carrot, 2 tablespoons of soy sauce, and 1 tablespoon of sesame oil. Press the tofu to remove excess moisture and cut into cubes. Heat sesame oil in a pan and cook the tofu until browned. Add the broccoli and carrot, stir-frying for 5-7 minutes. Add soy sauce and stir for another 2 minutes before serving.

Zucchini Noodles with Pesto

Zucchini noodles with pesto offer a low-carb, nutrient-packed alternative to traditional pasta. This meal takes just 15 minutes to prepare, making it an easy and quick dinner option. The zucchini noodles provide a healthy base, while the pesto adds healthy fats that keep you full longer. This dish is both light and flavorful, making it perfect for anyone looking for a nutritious, energy-boosting meal. You can prepare it ahead and store it for a quick meal.

You must have 2 zucchinis, one-fourth cup of pesto, 1 tablespoon of olive oil, and salt and pepper to taste. Spiralize the zucchinis to create noodles. Heat olive oil in a pan and sauté the zucchini noodles for 2-3 minutes. Stir in the pesto and cook for an additional 2 minutes. Serve immediately or store in meal prep containers.

Lentil Soup

Lentil soup is a hearty and filling meal that’s full of protein and fiber, providing lasting energy. It takes about 40 minutes to prepare, but you can easily make a large batch to enjoy over several days. The lentils provide complex carbohydrates that release energy slowly throughout the day, keeping you satisfied. This soup is comforting and perfect for cold days, and it’s easy to make in large quantities for meal prep.

For the ingredients, you will need 1 cup of dried lentils, 1 chopped onion, 2 diced carrots, 1 diced celery stalk, and 4 cups of vegetable broth. Rinse the lentils and set them aside. Sauté the onion, carrots, and celery in a large pot for 5 minutes. Add the lentils and vegetable broth to the pot, bringing it to a boil. Simmer for 30-35 minutes until lentils are tender, and season with salt and pepper before serving.

Chickpea Salad with Lemon-Tahini Dressing

Chickpea salad with lemon-tahini dressing is a light yet filling meal that’s perfect for lunch or dinner. It takes just 15 minutes to prepare and is packed with protein and healthy fats, keeping you full and energized. The tahini dressing adds a creamy texture and richness, while the chickpeas provide plant-based protein. This meal is refreshing, satisfying, and easy to make in advance, making it great for meal prep.

For the ingredients, you will need 1 can of chickpeas, 1 chopped cucumber, one-fourth cup of chopped red onion, 2 tablespoons of tahini, and the juice of 1 lemon. Combine the chickpeas, cucumber, and red onion in a large bowl. In a separate bowl, whisk together the tahini and lemon juice to make the dressing. Pour the dressing over the salad and toss to combine. Season with salt and pepper before serving or storing in the fridge for later.

This article originally appeared on Avocadu.