As a medical student, time is a precious commodity, and striking a balance between studying, self-care, and maintaining a healthy lifestyle can be quite the challenge. To help you save time and stay healthy, we've compiled a list of amazing bulk meal prep ideas that are perfect for busy future doctors like you! Let's dive in!
1. Hearty & Healthy Breakfast Burritos
Start your day on the right foot with these delicious and nutritious breakfast burritos. Make a large batch over the weekend and freeze them for an easy grab-and-go breakfast.
Ingredients:
- Whole wheat tortillas
- Scrambled eggs or egg whites
- Black beans
- Sautéed bell peppers and onions
- Low-fat shredded cheese
- Salsa
Instructions:
- Cook scrambled eggs and set aside.
- Sauté bell peppers and onions in a little olive oil.
- Place a tortilla on a flat surface, then layer eggs, black beans, sautéed vegetables, cheese, and salsa.
4. Fold in the sides of the tortilla and roll it up tightly.
5. Wrap each burrito in aluminum foil or plastic wrap and store them in the freezer.
6. To reheat, remove the foil or plastic wrap, and microwave for 1-2 minutes.
2. Protein-Packed Quinoa Salad
This quinoa salad is a perfect lunch or dinner option and can be easily customized to your preferences. Make a large batch and store it in the fridge for a week's worth of meals.
Ingredients:
- 2 cups cooked quinoa
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, chopped
- 1/2 red onion, diced
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper, to taste
Instructions:
- In a large bowl, combine quinoa, chickpeas, tomatoes, cucumber, red onion, feta cheese, and parsley.
- In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the quinoa salad and mix well.
4. Store the salad in an airtight container in the refrigerator for up to a week.
5. Serve cold or at room temperature, and enjoy!
3. Slow Cooker Chicken & Veggie Stir Fry
This easy and flavorful slow cooker meal saves you time by cooking in bulk, and it's filled with protein and veggies to keep you fueled throughout your busy days.
Ingredients:
- 2 lbs boneless, skinless chicken breasts, cubed
- 1 cup low-sodium soy sauce
- 1/2 cup honey
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 tablespoon cornstarch
- 1 cup chopped bell peppers
- 1 cup chopped broccoli
- 1 cup chopped carrots
- 1 cup snap peas
- Cooked brown rice for serving
Instructions:
- In a slow cooker, combine chicken, soy sauce, honey, garlic, and ginger.
- Cook on low for 3-4 hours or until the chicken is cooked through.
- In a small bowl, whisk together cornstarch and 2 tablespoons of water. Stir the mixture into the slow cooker to thicken the sauce.
- Add bell peppers, broccoli, carrots, and snap peas to the slow cooker, and cook for an additional 30 minutes or until the vegetables are tender.
- Serve the chicken and veggies over cooked brown rice, and store leftovers in the refrigerator for up to a week.
4. Turkey & Veggie Stuffed Bell Peppers
These protein-packed stuffed bell peppers make for a delicious and satisfying dinner option that's easy to prepare in bulk.
Ingredients:
- 6 bell peppers, any color, halved and seeded
- 1 lb lean ground turkey
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 cup cooked brown rice
- 1 cup tomato sauce
- 1 cup frozen mixed vegetables, thawed
- 1 teaspoon Italian seasoning
- Salt and pepper, to taste
- 1 cup shredded low-fat mozzarella cheese
Instructions:
- Preheat the oven to 375°F (190°C).
- In a large skillet, cook ground turkey, onion, and garlic over medium heat until the turkey is browned and cooked through.
- Stir in cooked brown rice, tomato sauce, mixed vegetables, Italian seasoning, salt, and pepper.
- Place the bell pepper halves in a baking dish and fill each half with the turkey and rice mixture.
- Cover the baking dish with foil and bake for 30 minutes.
- Remove the foil, sprinkle mozzarella cheese over the stuffed peppers, and bake for an additional 10 minutes or until the cheese is melted and bubbly.
- Store leftovers in the refrigerator for up to a week.
5. Overnight Oats with Chia Seeds
These simple and nutritious overnight oats can be prepared in bulk and customized with your favorite toppings for a quick and satisfying breakfast.
Ingredients (per serving):
- 1/2 cup rolled oats
- 1/2 cup milk of your choice
- 1/2 cup Greek yogurt
- 1 tablespoon chia seeds
- 1 tablespoon honey or maple syrup
- Toppings of your choice (e.g., fresh fruit, nuts, granola)
Instructions:
- In a mason jar or airtight container, combine oats, milk, Greek yogurt, chia seeds, and sweetener.
- Stir well, then seal the container and store it in the refrigerator overnight or for at least 6 hours.
- When ready to eat, give the oats a good stir and add your favorite toppings.
- Overnight oats can be stored in the refrigerator for up to 5 days.
These bulk meal prep ideas will not only save you time during your busy medical school schedule but also help you maintain a healthy and well-balanced diet. By preparing these meals in advance, you'll always have a delicious and nutritious option at hand, allowing you to focus on your studies and excel in your future medical career. So, roll up your sleeves, get cooking, and enjoy the benefits of meal prepping!