I wanted to share my favourite meal-prep recipe that I make weekly that’s been keeping me sane. It’s not one of those hyper “clean” recipes or anything, but it has whole wheat pasta, lean protein, broccoli and it’s approx 350 calories per serving. It is comforting and filling which is all I can really ask for as a frequent binge eater and deep lover of carbs.
Personally, I find I’m so much more successful when I meal prep in a realistic sense. No absolutes, no extreme restriction or deviation from what I would normally eat. Focusing on lower calorie/workarounds to enjoy the things I normally would in a controlled manner. It’s something I can maintain long term instead of forcing myself to get through some crazy restriction heavy diet.
You can swap out literally almost everything in this recipe to make it your own, change the spices, the pasta shape, vegetable, try a different sauce etc. Your calories may differ slightly but you just need to adjust the math!
Per serving I try to portion like this:
- 2 oz dry whole wheat pasta (200 calories)
- 1 cup frozen broccoli (20-30 calories)
- 2 oz lean ground turkey (60 calories)
- 2 tbsp taco spice (15 calories)
- 1/4 cup low sodium light alfredo sauce (45 calories)
- salt and pepper to taste (but be mindful, alfredo and taco spice generally has a lot of salt already)
You then just cook each component in bulk depending on how many servings you want to make. I usually make around 4-5 servings worth at once. Divide equally into containers and you’re good to go.
I highly recommend using a kitchen scale for this as everyone’s “cup” scoop can differ significantly.
I also prefer to keep the pasta sauce in a separate compartment or corner of the container, otherwise the pasta will absorb some of the sauce while storing and won’t give you a nice reheated dish.
Do you meal prep? What’s your favourite thing to make?