table form

here are the same meal ideas as before in table form with estimated calorie ranges:

Meal Prep Idea	Estimated Calories
Grilled Chicken with Roasted Vegetables	300-400 calories
Quinoa Salad with Roasted Vegetables	350-450 calories
Baked Salmon with Steamed Asparagus	300-400 calories
Tuna Salad with Mixed Greens	250-350 calories
Lentil Soup with Whole Grain Bread	300-400 calories
Veggie Omelet with Whole Wheat Toast	300-400 calories
Stir-Fried Tofu with Brown Rice	350-450 calories
Greek Yogurt Parfait with Berries	200-300 calories

It’s important to note that these calorie estimates can vary depending on portion size and specific ingredients used, but they should give a general idea of the calorie ranges for each meal prep idea.

Grilled Chicken with Roasted Vegetables Recipe

Grilled Chicken with Roasted Vegetables Ingredients:

• 4 chicken breasts
• 2 zucchinis, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tbsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper, to taste

Instruction’s Grilled Chicken with Roasted Vegetables :

1. Preheat grill to medium-high heat.
2. In a bowl, mix together olive oil, basil, oregano, garlic powder, salt, and pepper.
3. Brush chicken breasts with olive oil mixture on both sides.
4. Grill chicken for 5-7 minutes on each side or until cooked through.
5. Meanwhile, preheat oven to 400°F.
6. Arrange zucchini, bell peppers, and onion on a baking sheet.
7. Drizzle with olive oil and season with salt and pepper.
8. Roast for 20-25 minutes or until vegetables are tender.
9. Divide chicken and roasted vegetables into meal prep containers.

Quinoa Salad with Roasted Vegetable Recipe;

Quinoa Salad with Roasted Vegetable Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 sweet potato, peeled and diced
• 1 lb brussels sprouts, halved
• 2 carrots, chopped
• 2 tbsp olive oil
• Salt and pepper, to taste
• 1/4 cup balsamic vinegar
• 1/4 cup olive oil
• 1 tbsp honey
• 1 tsp Dijon mustard

Instruction’s Quinoa Salad with Roasted Vegetable:

1. Preheat oven to 400°F.
2. Cook quinoa according to package instructions and set aside to cool.
3. Spread sweet potato, brussels sprouts, and carrots on a baking sheet.
4. Drizzle with olive oil and season with salt and pepper.
5. Roast for 20-25 minutes or until vegetables are tender.
6. In a small bowl, whisk together balsamic vinegar, olive oil, honey, Dijon mustard, salt, and pepper to make the dressing.
7. In a large bowl, combine cooked quinoa, roasted vegetables, and dressing.
8. Divide into meal prep containers

Baked Salmon with Steamed Asparagus Recipe

Baked Salmon with Steamed Asparagus Ingredients:

• 4 salmon fillets
• 1 lemon, sliced
• 4 garlic cloves, minced
• 1 tsp dried thyme
• Salt and pepper, to taste
• 1 lb asparagus, trimmed
• 2 tbsp olive oil

Instruction’ s Baked Salmon with Steamed Asparagus:

1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper.
3. Arrange salmon fillets on the baking sheet.
4. Sprinkle minced garlic, dried thyme, salt, and pepper over the salmon.
5. Top with lemon slices.
6. Bake for 12-15 minutes or until salmon is cooked through.
7. Meanwhile, steam asparagus for 5-7 minutes or until tender.
8. Drizzle with olive oil and season with salt and pepper.
9. Divide salmon and asparagus into meal prep containers.

Tuna Salad with Mixed Greens

Tuna Salad with Mixed Greens Ingredients:

• 2 cans of tuna, drained
• 1/2 cup plain Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Mixed greens

Instruction’s Tuna Salad with Mixed Greens:

1. In a bowl, mix together tuna, Greek yogurt, celery, red onion, lemon juice, salt, and pepper.
2. Divide tuna salad into meal prep containers.
3. Serve

Lentil Soup with Whole Grain Bread recipe

Here’s the recipe for Lentil Soup with Whole Grain Bread:

Lentil Soup with Whole Grain Bread Ingredients:

• 1 cup dry lentils, rinsed and drained
• 4 cups vegetable broth
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 tsp dried thyme
• 1 bay leaf
• Salt and pepper, to taste
• Whole grain bread

Instruction’s Lentil Soup with Whole Grain Bread:

1. In a large pot, combine lentils, vegetable broth, onion, garlic, carrots, celery, thyme, and bay leaf.
2. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Remove bay leaf and discard.
4. Use an immersion blender or transfer soup to a blender and blend until smooth.
5. Season with salt and pepper, to taste.
6. Serve with whole grain bread and divide into meal prep containers.

Note: You can add more vegetable broth or water to thin out the soup if it’s too thick. You can also add more salt and pepper to taste. The whole grain bread can be toasted and served on the side, or you can cut it into small pieces and add it to the soup for a heartier meal.

Veggie Omelet with Whole Wheat Toast recipe

Here’s the recipe for Veggie Omelet with Whole Wheat Toast:

Veggie Omelet with Whole Wheat Toast Ingredients:

• 3 eggs
• 1/4 cup chopped bell pepper
• 1/4 cup chopped onion
• 1/4 cup chopped spinach
• 1/4 cup shredded cheddar cheese
• Salt and pepper, to taste
• Whole wheat bread

Instruction’s Veggie Omelet with Whole Wheat Toast :

1. In a bowl, beat eggs and season with salt and pepper.
2. Heat a non-stick skillet over medium-high heat.
3. Add bell pepper, onion, and spinach to the skillet and sauté until vegetables are tender.
4. Pour eggs over the vegetables and cook for 2-3 minutes or until the edges start to set.
5. Use a spatula to flip the omelet and cook for another 1-2 minutes or until cooked through.
6. Sprinkle shredded cheese on one half of the omelet and fold the other half over the cheese.
7. Cook for another 30 seconds or until cheese is melted.
8. Serve with whole wheat toast and divide into meal prep containers.

Note: You can use any combination of vegetables you like in the omelet, such as mushrooms, tomatoes, or zucchini. You can also use a different type of cheese, such as feta or goat cheese, for a different flavor. To make the whole wheat toast, simply toast the bread in a toaster and serve with a little bit of butter or jam if desired.

Stir-Fried Tofu with Brown Rice 350-450 calories Greek Yogurt Parfait with Berries both of recipes number by number

Sure, here are the recipes for Stir-Fried Tofu with Brown Rice and Greek Yogurt Parfait with Berries:

Stir-Fried Tofu with Brown Rice Recipe:

Stir-Fried Tofu with Brown Rice Ingredients:

• 1 block (14 oz) firm tofu, drained and cubed
• 2 cups cooked brown rice
• 2 cups mixed vegetables (such as bell pepper, broccoli, and carrots), chopped
• 1 garlic clove, minced
• 1 tbsp soy sauce
• 1 tbsp olive oil
• Salt and pepper, to taste

Instruction’s Stir-Fried Tofu with Brown Rice:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add garlic and sauté for 1 minute or until fragrant.
3. Add mixed vegetables to the skillet and sauté for 3-5 minutes or until tender.
4. Add tofu to the skillet and sauté for another 3-5 minutes or until lightly browned.
5. Drizzle soy sauce over the tofu and vegetables, and season with salt and pepper to taste.
6. Serve with cooked brown rice and divide into meal prep containers.

Note: You can use any combination of vegetables you like in the stir-fry, such as snow peas, bok choy, or mushrooms. You can also add a little bit of chili sauce or sriracha for some heat if desired.

Greek Yogurt Parfait with Berries Recipe:

Greek Yogurt Parfait with Berries Ingredients:

• 1 cup plain Greek yogurt
• 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
• 1/4 cup granola
• 1 tsp honey

Instruction’s Greek Yogurt Parfait with Berries :

1. Layer Greek yogurt, mixed berries, and granola in a jar or bowl.
2. Drizzle honey over the top of the parfait.
3. Cover and refrigerate until ready to eat.
4. Divide into meal prep containers.

Note: You can use any type of fruit you like in the parfait, such as peaches, kiwi, or pineapple. You can also use flavored Greek yogurt, such as vanilla or honey, for a different flavor. Use airtight containers to keep the parfait fresh for longer.