As 2022 rapidly approaches, New Year's resolutions are at the forefront of everyone's mind. Most people are thinking about how they want to maintain a healthy lifestyle by creating more nutritious eating habits, staying active, and setting internal weight loss goals to reach. With that said, Medi-Weightloss® would love to share their secrets to living the healthiest and happiest version of you this New Year, and that all starts with meal prepping healthy recipes that you can transition into this upcoming year. 

Meal Prepping

Maintaining a healthy diet can be challenging with busy schedules in full swing. Meal preparation is one way to maintain control over your food intake; it's the idea of preparing whole meals or dishes ahead of schedule. This method can not only save you a lot of time and money throughout the week, but it can also reduce portion size and help you reach your nutrition goals by not overindulging in meals. 

How to Meal Prep

  • Make a meal plan: Start by deciding which meals you would like to prep. If it's breakfast, lunch, and dinner or just one main meal, make sure to think of some healthy recipes and write down the ingredients you'll need for the week. 

  • Go shopping: The easiest step! Make sure to buy enough food to prep for the entire week. You can even online shop for your ingredients, so you aren't tempted by extra goodies while walking the aisles. 

  • Start prepping: Now that you have your meal plan and groceries, it's time to start preparing! Keep in mind to pick one meal and focus on that to make. Begin by chopping all veggies/fruits and pre-cooking your protein and side dishes so you can combine them in containers. 

  • Portion: Whether it is an entire meal or just a component, portioning out is one of the essential steps of meal prep because it means you can grab your food and go. 

  • Packaging: The last step is to combine your correct portions into a container of your choosing and store them in the fridge/freezer for the week. 

Healthy Recipes 

Now that you're an expert at meal prepping, you may be wondering, "What meals should I prep?" Don't worry; you're covered. Here are a handful of recipes that are quick, easy, and health conscious meals that won't break the bank. 

Breakfast: Protein Parfait

  1. Mix yogurt and Medi-Weightloss® Cinnabun Premium Protein powder together until totally blended.

  2. Pour half of the yogurt into the bottom of 2 containers.

  3. Crumble protein bar and place on top of yogurt mixtures.

  4. Add a small amount of fat-free whipped topping!

  5. Close the container and store it in the refrigerator for 7 days at most.


Lunch: Shrimp Stir-Fry with Cauliflower Rice 

  1. Heat a large skillet or wok over medium-high heat until hot.

  2. Add oil and swirl to coat the skillet.

  3. Add veggies and cook for about 5 minutes until tender. 

  4. Add shrimp and stir until they become almost entirely pink - 1 to 2 minutes. Set aside.

  5. Add garlic and red pepper flakes and stir until fragrant, 30 seconds.

  6. Chop scallions, add to skillet, and stir until bright green, about 1 minute.

  7. Add 2 tablespoons of water and teriyaki or soy sauce. Continue to cook, scraping up any browned bits from the skillet, for about 1 minute.

  8. Microwave your cauliflower rice and then mix with veggies in the pan.

  9. Add the cauliflower rice as the base and the shrimp stir fry to assemble your meal prep containers. Allow the food to cool before applying the lid and storing it in the refrigerator.

  10. Heat for 2 minutes in the microwave before eating.

Dinner: Turkey Meatballs with Zucchini Noodles and Marinara 

  1. Preheat the oven to 400 degrees Fahrenheit.

  2. Use a spiralizer or mandolin to create zucchini noodles.

  3. In a mixing bowl, blend ground turkey, egg whites, 1 Tbsp of garlic, and a pinch of salt and pepper. Mix and form into 10 small meatballs.

  4. Place the meatballs on a baking tray and bake for 20-25 minutes.

  5. While the meatballs cook, place a large skillet over medium heat, and add olive oil and garlic, cooking for about 2 minutes.

  6. Mix in zucchini, and red pepper flakes, frequently tossing until zucchini noodles soften. Remove from heat.

  7. Remove meatballs from the oven and begin plating your container.

  8. Start by putting down your zoodle base, followed by marinara, then the meatballs, topped with mozzarella cheese.

  9. Allow the food to cool before closing the container lid and store in the refrigerator.