Cook Once, Eat Healthy All Week

Planning out your meals and cooking them ahead of time is a great way to stay on track and eat healthy throughout the week. You can go all out or keep it simple. The point is to have healthy meals on hand for when you are busy and don’t have time to cook.

Preparing meals ahead of time can also help reduce stress and save time and money. Having pre-prepared meals will also reduce the likelihood of eating fast food or restaurant food, which tends to be higher in calories, sodium, and fat, and costs more than preparing foods at home. Try cooking some of these convenient and healthy dishes ahead of time.

Fruit and Greek yogurt parfait

This fruit and yogurt parfait from Iowa Girl Eats will fuel you up for the morning. It’s loaded with protein and fiber, which will help you feel full.

Make ahead tomato and spinach frittata

Making this tomato and spinach frittata is super easy and filled with protein. The spinach adds Vitamin A, Vitamin C, and Vitamin K, along with other health benefits such as aiding with digestion.

Make ahead breakfast bowl

These make ahead breakfast bowls take a little bit more time to prep, but are worth it for those who crave a hearty, hot breakfast. You can store these in the fridge or freezer.

Fiesta bean salad

If you’re looking for a quick and delicious vegetarian lunch, this is your meal. Packed with healthy (unsaturated) fat, fiber, and protein, this fiesta bean salad will serve as a powerful, long lasting energy source.

Chicken avocado burritos

These hearty chick avocado burritos will leave you feeling full and satisfied. Double to recipe and freeze the extra for next time. Reheat in the oven or on the stove for optimum texture and flavor.

Grilled chicken veggie bowls

You can adapt this recipe to use whatever vegetables and/or grains you have on hand. The combination of whole grains, lean meat, and vegetables is the perfect trio. Full or protein, fiber, vitamins, and minerals, this meal will hold you over until dinner.


Zucchini lasagna

Using zucchini in place of pasta noodles drastically reduces both the [empty] carbohydrate count and the calorie count. The zucchini also enhances the flavor and provide additional fiber.

Crock-pot chicken with black beans and cream cheese

It doesn’t get any easier than this recipe. All you have to do is throw the ingredients in a slow cooker and the crock-pot does the rest. It’s loaded with protein and fiber. Throw in some extra veggies for added bulk without too many additional calories.

Easy baked salmon

Salmon is loaded with protein and heart healthy (unsaturated) fats. This one dish baked salmon makes it easier than ever to eat healthy. After you’re done baking, just divide equal portions into reusable containers and you’ve got dinner for the whole week!

Roasted chickpeas

These homemade snacks are adaptable to whatever you’re in the mood for. Chickpeas are a good source of protein and fiber, so they are a good snack to help tide you over.

Homemade trail mix

Avoid all the added sugar and unhealthy (saturated fat) that is found in store bought trail mix. This homemade version is full of protein and heart healthy (unsaturated fat) mixed with a little dark chocolate (for the antioxidants of course!).

Grapes and cheese

This is another snack that you can substitute whatever you have on hand. The idea is to portion a fruit and a source of protein (such as cheese) into a zip-top bag so that you will have something easy to grab when you are in a hurry. No prep work required! 

 All of the above recipes can be found on the Army H.E.A.L.T.H. Pinterest page. 

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