7 Whole Grain Meal Preps for Balanced Nutrition

Looking to incorporate more whole grains into your diet? These nutrient-rich powerhouses offer a plethora of health benefits, including improved digestion, sustained energy levels, and reduced risk of chronic diseases. Let’s explore seven delicious and easy meal prep recipes featuring whole grains to keep you feeling your best throughout the week.

1. Overnight Oats with Chia Seeds and Berries

Overnight oats are a breakfast superstar, combining whole grains, protein, and fiber for a nutritious and filling start to your day.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind you prefer)
• 1/4 cup plain yogurt
• 1 tablespoon chia seeds
• 1/4 cup mixed berries
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. Combine ingredients: In a mason jar or container, combine the oats, milk, yogurt, and chia seeds.
2. Mix well: Stir until all the ingredients are thoroughly combined.
3. Add fruit and sweetener: Top with your favorite chopped fruit and a drizzle of honey or maple syrup, if desired.
4. Chill overnight: Cover and refrigerate overnight or for at least 4 hours.

Meal Prep Tip: Prepare several jars at once for grab-and-go breakfasts throughout the week. Experiment with different fruits, nuts, and seeds to keep things interesting.

2. Brown Rice and Veggie Bowl with Peanut Sauce

This vibrant and flavorful bowl is a perfect light lunch or dinner option. The brown rice provides a hearty base, while the vegetables and peanut sauce add a burst of flavor and nutrients.

Ingredients

• 1 cup cooked brown rice
• 1 cup steamed or roasted vegetables (broccoli, carrots, bell peppers)
• 1/4 cup chopped peanuts
• 1/4 cup chopped cilantro
• Peanut Sauce:
  • 1/4 cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • Water, to thin (optional)

Instructions

1. Cook the rice and vegetables: Cook brown rice according to package directions. Steam or roast your desired vegetables until tender-crisp.
2. Make the peanut sauce: Whisk together all peanut sauce ingredients in a small bowl. Add water, 1 tablespoon at a time, to reach desired consistency.
3. Assemble the bowls: Divide cooked brown rice into meal prep containers. Top with vegetables, peanuts, and cilantro. Drizzle with peanut sauce.

Meal Prep Tip: Cook a large batch of brown rice and roast vegetables ahead of time. Store them separately in the refrigerator. Assemble the bowls just before eating or pack them individually for lunches.

3. Quinoa Salad with Mediterranean Flavors

This refreshing salad is a great source of plant-based protein and fiber.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Combine the ingredients: In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, red onion, feta cheese, and olives.
2. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper
3. Toss and serve: Pour the dressing over the salad and toss to coat. Serve immediately or store in the refrigerator for later

Meal Prep Tip: This salad is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days.

4. Whole Wheat Pasta Salad with Pesto and Chicken

This pasta salad is a satisfying and flavorful lunch option, packed with protein and whole grains.

Ingredients

• 1 cup whole wheat pasta
• 1 cup cooked chicken breast, shredded or diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped fresh basil
• 1/4 cup pesto
• Salt and pepper to taste

Instructions

1. Cook the pasta: Cook pasta according to package directions. Drain and rinse with cold water
2. Combine ingredients: In a large bowl, combine cooked pasta, chicken, cherry tomatoes, basil, and pesto
3. Season and serve: Toss to coat. Season with salt and pepper to taste. Serve chilled or at room temperature

Meal Prep Tip: Cook the pasta and chicken ahead of time. Store them separately in the refrigerator. Assemble the salad just before eating or pack it individually for lunches.

5. Farro Salad with Roasted Vegetables

This hearty salad is a great way to use up seasonal vegetables and get a healthy dose of whole grains

Ingredients

• 1 cup cooked farro
• 1 cup roasted vegetables (broccoli, carrots, Brussels sprouts, etc.)
• 1/4 cup chopped walnuts
• 1/4 cup dried cranberries
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste 

Instructions

1. Roast the vegetables: Preheat oven to 400°F (200°C) Toss your chosen vegetables with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and slightly browned.
2. Cook the farro: Cook farro according to package directions.
3. Combine ingredients: In a large bowl, combine cooked farro, roasted vegetables, walnuts, and cranberries.
4. Make the dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
5. Toss and serve: Pour dressing over salad and toss to coat. Serve warm or at room temperature.

Meal Prep Tip: Roast the vegetables and cook the farro in advance. Store them separately in the refrigerator. Assemble the salad just before eating to keep the vegetables crisp.

6. Turkey Chili with Brown Rice

This hearty chili is a comforting and satisfying meal that’s packed with protein and fiber

Ingredients

• 1 pound ground turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 can (15 ounces) diced tomatoes, undrained
• 1 can (15 ounces) kidney beans, rinsed and drained
• 1 cup cooked brown rice
• 1 cup chicken or vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Brown the meat: Heat a drizzle of olive oil in a large pot over medium heat. Add onion and cook until softened. Add garlic and cook for 1 minute more. Add ground turkey and cook until browned, breaking it up as it cooks.
2. Add the remaining ingredients: Add bell pepper, diced tomatoes, kidney beans, cooked brown rice, broth, chili powder, cumin, smoked paprika, salt, and pepper to the pot.
3. Simmer: Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until chili has thickened.

Meal Prep Tip: This chili is even better the next day. Make a big batch and store it in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave.

7. Whole Wheat Pancakes with Fruit and Yogurt

These fluffy pancakes are a delicious and healthy way to start your day. They’re packed with whole grains and can be topped with your favorite fruit and yogurt

Ingredients

• 1 cup whole wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 egg
• 1 cup milk
• 1 tablespoon melted butter
• 1/2 cup plain or Greek yogurt
• 1/2 cup mixed berries or sliced fruit
• Maple syrup (optional)

Instructions

1. Whisk the dry ingredients: In a medium bowl whisk together flour, baking powder, baking soda and salt.
2. Whisk the wet ingredients: In a separate bowl, whisk together egg, milk, and melted butter.
3. Combine: Add the wet ingredients to the dry ingredients and stir until just combined. Don’t overmix.
4. Cook the pancakes: Heat a lightly greased skillet or griddle over medium heat. Pour 1/4 cup of batter onto the hot surface for each pancake Cook for 2-3 minutes per side or until golden brown and cooked through.
5. Serve: Serve the pancakes with a dollop of yogurt, fruit, and a drizzle of maple syrup if desired.

Meal Prep Tip: Cook a batch of pancakes on the weekend and store them in the refrigerator or freezer. Reheat in the toaster or microwave when ready to eat.

Final Thoughts

Incorporating whole grains into your meal prep routine is a simple and delicious way to boost your nutrition and overall health. These seven recipes offer a variety of options for breakfast, lunch, and dinner.