10 Back-to-Routine Meal Prep Recipes for Post-Holiday Reset
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Introduction
After the indulgence of the holidays, it feels good to get back to balance with lighter, nutrient-rich meals. These 10 recipes are designed to refresh your energy, support digestion, and help you re-establish healthy eating habits—without sacrificing flavor. They’re easy to prep ahead, so you can glide into your week feeling organized and nourished.
1. Lemon Herb Chicken with Steamed Veggies
Description: A fresh, light dish that’s easy on the stomach and high in protein.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4
Ingredients:
- 2 chicken breasts
- Broccoli, carrots, zucchini
- Lemon juice, olive oil, parsley
Instructions:
1. Season chicken with lemon juice and parsley, bake until done.
2. Steam vegetables and portion into containers.
Meal Prep Tips:
- Store chicken and veggies separately to avoid sogginess.
2. Quinoa & Roasted Veggie Bowls
Description: Fiber-rich and full of color for a nutrient boost.
Prep Time: 15 mins | Cook Time: 25 mins | Servings: 4
Ingredients:
- 1 cup quinoa
- Sweet potato, bell peppers, red onion
- Olive oil, salt, pepper
Instructions:
1. Roast vegetables until caramelized.
2. Serve over cooked quinoa.
Meal Prep Tips:
- Great with tahini dressing or a squeeze of lemon.
3. Salmon with Spinach & Brown Rice
Description: Packed with omega-3s for brain and heart health.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4
Ingredients:
- 4 salmon fillets
- 4 cups spinach
- 1 cup brown rice
Instructions:
1. Bake salmon with olive oil and lemon.
2. Steam spinach, serve with rice.
Meal Prep Tips:
- Best eaten within 3 days for freshness.
4. Zucchini Noodle Stir-Fry with Tofu
Description: Low-carb, plant-based, and packed with antioxidants.
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4
Ingredients:
- 2 zucchinis, spiralized
- 1 block tofu, cubed
- Soy sauce, garlic, sesame seeds
Instructions:
1. Sauté tofu until golden, add zucchini noodles and sauce.
2. Cook briefly to avoid soggy noodles.
Meal Prep Tips:
- Store sauce separately for best texture.
5. Chickpea & Kale Salad with Lemon Dressing
Description: High in fiber, plant protein, and immune-boosting greens.
Prep Time: 10 mins | Cook Time: None | Servings: 4
Ingredients:
- 1 can chickpeas
- Kale, cherry tomatoes, cucumber
- Lemon juice, olive oil, garlic powder
Instructions:
1. Massage kale with dressing.
2. Toss with chickpeas and veggies.
Meal Prep Tips:
- Stays fresh for up to 4 days in fridge.
6. Turkey & Veggie Soup
Description: Light but filling—perfect for post-holiday comfort.
Prep Time: 15 mins | Cook Time: 30 mins | Servings: 6
Ingredients:
- Ground turkey
- Carrots, celery, spinach
- Chicken broth, herbs
Instructions:
1. Sauté turkey and vegetables.
2. Add broth and simmer.
Meal Prep Tips:
- Freeze in portions for easy grab-and-go meals.
7. Greek Yogurt & Berry Parfaits
Description: A protein-packed breakfast or snack that satisfies sweet cravings.
Prep Time: 5 mins | Cook Time: None | Servings: 4
Ingredients:
- Greek yogurt
- Mixed berries
- Granola
Instructions:
1. Layer yogurt, berries, and granola in jars.
2. Keep granola separate until ready to eat.
Meal Prep Tips:
- Great as a quick grab-and-go breakfast.
8. Lentil & Veggie Stew
Description: Rich in plant-based protein and great for digestion.
Prep Time: 15 mins | Cook Time: 30 mins | Servings: 6
Ingredients:
- Lentils
- Carrots, potatoes, kale
- Vegetable broth, thyme, garlic
Instructions:
1. Sauté garlic and veggies, add lentils and broth.
2. Simmer until lentils are tender.
Meal Prep Tips:
- Freezes well for future meals.
9. Egg & Veggie Muffins
Description: A savory breakfast or snack you can enjoy all week.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 6
Ingredients:
- Eggs
- Spinach, bell peppers, mushrooms
- Cheese (optional)
Instructions:
1. Mix ingredients and pour into muffin tins.
2. Bake until set.
Meal Prep Tips:
- Reheat in microwave or toaster oven.
10. Detox Green Smoothie Packs
Description: Quick to blend, packed with greens and vitamins.
Prep Time: 10 mins | Cook Time: None | Servings: 4 packs
Ingredients:
- Spinach
- Pineapple, banana, mango
- Chia seeds, ginger
Instructions:
1. Portion fruits and greens into freezer bags.
2. Blend with water or almond milk when ready.
Meal Prep Tips:
- Saves time in the morning and reduces food waste.
Conclusion
Getting back to routine after the holidays doesn’t have to be complicated. With these fresh, wholesome, and make-ahead-friendly recipes, you’ll start your week with energy, clarity, and balanced meals—without the stress of daily cooking.