|

21 Heart-Healthy Dinners That Actually Taste Good

ByNick Garcia
Share
Pin
Tweet
Share
0 Shares

These dinners emphasize lean proteins, vegetables, beans, whole grains, herbs, and olive oil. Choose no-salt-added ingredients when available and season to your needs.

21 Heart-Healthy Dinners That Actually Taste Good infographic

The recipes use olive oil rather than seed oils and contain no soy or tofu. Ingredient labels vary, so choose certified gluten-free products when needed.

Before you begin

Cooking times are estimates. Poultry and ground meats should reach 165°F, whole cuts of beef and pork at least 145°F with rest time, and fish 145°F. Adjust seasoning for your dietary needs.

Jump to a recipe

  1. 1. Salmon and Quinoa
  2. 2. Lemon Chicken and Vegetables
  3. 3. White Bean Soup
  4. 4. Shrimp Grain Bowl
  5. 5. Lentil Vegetable Stew
  6. 6. Chickpea Salad
  7. 7. Turkey Meatballs
  8. 8. Chicken Brown Rice Bowl
  9. 9. Baked Cod and Vegetables
  10. 10. Tuna White Bean Salad
  11. 11. Chicken Barley Soup
  12. 12. Lemon Shrimp and Rice
  13. 13. Stuffed Sweet Potato
  14. 14. Greek Chicken Salad
  15. 15. Salmon Lentil Bowl
  16. 16. Turkey Stuffed Peppers
  17. 17. Chickpea Spinach Stew
  18. 18. Chicken Vegetable Skillet
  19. 19. Lentil Mushroom Bowl
  20. 20. Herb Trout and Quinoa
  21. 21. Mediterranean Bean Bowl

1. Salmon and Quinoa

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

2. Lemon Chicken and Vegetables

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

3. White Bean Soup

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (15-ounce) cans no-salt-added beans, drained
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

4. Shrimp Grain Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

5. Lentil Vegetable Stew

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 cups cooked lentils
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

6. Chickpea Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (15-ounce) cans no-salt-added beans, drained
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

7. Turkey Meatballs

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

8. Chicken Brown Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

9. Baked Cod and Vegetables

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

10. Tuna White Bean Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

11. Chicken Barley Soup

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

12. Lemon Shrimp and Rice

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

13. Stuffed Sweet Potato

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean protein of choice
  • 1 1/2 pounds potatoes or sweet potatoes, diced
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

14. Greek Chicken Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

15. Salmon Lentil Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

16. Turkey Stuffed Peppers

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

17. Chickpea Spinach Stew

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (15-ounce) cans no-salt-added beans, drained
  • 4 cups low-sodium gluten-free broth
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Add the broth, tomatoes, vegetables, and protein to a large pot. Bring to a gentle boil, reduce to a simmer, and cook 20 to 30 minutes, until the vegetables are tender and any meat is fully cooked.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

18. Chicken Vegetable Skillet

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

19. Lentil Mushroom Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 cups cooked lentils
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

20. Herb Trout and Quinoa

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

21. Mediterranean Bean Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (15-ounce) cans no-salt-added beans, drained
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

Meal-prep tips

  • Cook one grain and chop several vegetables at the start of the week.
  • Store sauces separately when possible.
  • Refrigerate cooked food within two hours and use refrigerated portions within four days.

Related posts:

Chicken Tortilla-less Soup
Keto Peanut Butter Cheesecake Bites
Smoked Salmon Scrambled Eggs
Share
Pin
Tweet
Share
0 Shares

Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *