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.