Week of Healthy Meal Prep: June 3-7
Monday: Creamy Hummus With Spiced Ground Beef
Typically, this style of supersmooth hummus starts with dried chickpeas; we discovered a shortcut with canned chickpeas where a little baking soda softens or dissolves the peas' skins. Be sure to use a blender; a food processor will not get the hummus this smooth. Serve with soft whole-wheat pita and crudités.
Tuesday: Mushroom Bolognese Over Spaghetti Squash
We swap traditional pasta for gluten-free spaghetti squash in this meatless main. Roasted until tender and scraped with a fork, the squash comes apart in noodle-like strands that hold the sauce well. Roast an extra squash, scrape out the flesh, and store in zip-top plastic bags for a quick side during the week. A blend of mushrooms—dried porcini and fresh cremini and button—mimic the texture of ground beef while adding plenty of savory depth. You could substitute 1/4 cup of the canned tomato liquid for a dry red wine to add even more body to the sauce.
Wednesday: Slow-Cooker Soy Glazed Pork in Lettuce Cups
Bright flavors highlight this creative spin on weeknight dinner. Pickled carrots and radishes lend tartness to the dish while the orange peels and cinnamon add citrus and spice. You can make the pickled vegetables up to 5 days ahead.
Thursday: Tempeh Gyros With Tzatziki
Indulge your fast-food craving with a healthier gyro that captures the spirit of the traditional meaty street cart meal. Tempeh’s firm texture and boundless flavor adaptability makes it an excellent stand-in for lamb meat. Braising the tempeh removes its bitter edge and infuses it with herbaceous umami flavor. Silken tofu blends into a naturally smooth consistency, lending rich creaminess to tangy tzatziki sauce. Our plant-forward version packs 22g quality protein and saves 300mg sodium over the Greek classic. Serve it on a whole-grain pita or Flatout Light flatbread to keep calories in check; you can find them at most supermarkets, usually in the bakery section.
Friday: Mushroom-Beef Burger
It's time to flip your burger! The protein in your burger, that is. Chefs and major food-service companies alike have had huge success with plant-forward burgers because they're delicious, satisfying, and better for you. We upped the veggie-to-beef ratio in this makeover of a classic burger for a patty that's much lower in fat, yet full of meaty satisfaction.
Treat Yourself: Bourbon-Glazed Peaches With Yogurt
As peaches hang on the trees soaking up sunshine during summer's hottest days, all the magic happens. Crisp flesh softens, and sugar levels rise to balance the tart acidity. No question: Peak peach time is worth the wait. And the creamy topping takes this summertime dessert to the next level.