Weekly Meal Prep Made Easy

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Weekly Meal Prep There are a lot of benefits to meal prepping in order to create multiple meals or snacks for the upcoming week. It can reduce stress, save time and money, and help you and your loved ones eat a little healthier, too.

Where to Start: How to Meal Prep

Start small so you don’t feel overwhelmed. Picking something easier like snacks or breakfasts as a place to start your meal prep practice means you’re more apt to continue the new routine. Once you get the hang of it, you’ll be ready to take your meal prep to the next level adding lunches and dinners. Two super-easy make-ahead breakfasts you can try are overnight oats or chia pudding—both are packed with protein and nutrients.

Prepping Your Meals

The beauty of prepping is all the time you will save. In most cases, you can make multiple meals in about the same amount of time it takes to make just one. And, while you’re planning meals, think of those that can be frozen and reheated later. Making more than usual will leave you with dinners you can freeze and use when you’re in a pinch. Cooking a big batch of rice, portioning into freezer bags and freezing it is a great way to shave cooking time off weeknight meals for a fast stir-fry, fried rice or simple side dish. You’ll thank yourself later for thinking ahead now! 

Planned Overs

This practice is another way to ease your way into meal prep. When you’re making the evening meal, simply make extra. You can pack up the leftovers in reusable containers to save for the next day or freeze for later. Try making extra taco toppings for dinner and turn them into taco salads for the next day’s lunch. A few corn chips in a resealable baggie can be crumbled on top just before eating to create a satisfying crunch.

Put a Lid on It

If you don’t already have a big stash of various-sized reusable containers, you’ll want to stock up. Having both glass and plastic containers, as well as resealable bags means you’ll have just the right-sized container for everything from full dinners to individual-sized meals—that too will save you time!

Remember …

There is no right way to meal prep. Whether you opt to prepare and freeze multiple slow-cooker meals in resealable bags to use later in the month, make lunches for several days at a time or anything in between, any meal prep you do before your week begins will save you time and stress later. Have fun with it! Once you get the hang of it, you’ll wonder why you didn’t start sooner.

Easy Weeknight Dinners

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Easy Weeknight Dinners

Sometimes, even when we do our best to meal plan, prep and juggle life’s hectic schedule, the occasional scramble to plan dinner on the fly can still happen. We’ve pulled together a few of our favorite easy weeknight dinners for when you find yourself in a pinch.

Organic vegetables and meats

Quick Dinner Ideas with Chicken

Chicken to the rescue! Buying a whole roasted chicken can save time and money during a hectic school night. When combined with lettuce, tomatoes, cucumber, olives and feta you’ll have a hearty Greek salad in minutes. Or shred the chicken over cooked rice, black beans, queso fresco, sour cream and salsa for hassle-free burrito bowls!

Frozen in a Flash

Next time you’re in the frozen food department, stock up on your favorite veggies. Always ready to prepare, frozen vegetables have just as much nutritional value as their fresh friends in our produce department. Sautéed with savory spices and served over rice or noodles—you’ll have a fantastic stir-fry the whole family can enjoy. Add leftover protein if you have it, or cashews make a nice meatless protein addition as well.

Easy Options

A quick stop at Sprouts’ on your way home can give you loads of inspiring dinner ideas. Paired with fresh, steamed broccoli, our Market Corner Signature Mac & Cheese will become a family favorite. Create your own Cobb-style salad by topping fresh field greens with hard-boiled eggs, meat and cheese from our Deli. Try our chef-inspired One Pan Meals like Citrus Herb Chicken, Shrimp Scampi, Thai Chicken Sauté and more for a savory, nutritious dinner that’s ready in less time it takes to order and pick up!

Give These Simple Recipes a Try!

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Healthy Snacks for Kids

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Refresh your afternoon snacks with these simple recipes, created by registered dietitians, that you and the kids are sure to love.

Banana Sushi

Recipe by Karman Meyer, RDN, with The Nutrition Adventure Kids will love helping create this easy recipe. Have ingredients pre-chopped and ready to use so they can get creative with their Banana Sushi!

Ingredients:

  • 2 lg. Ripe bananas
  • 2–3 Tbsp. Sprouts Cashew Butter
  • 4–5 Strawberries, stem removed and sliced thin
  • 2 Tbsp. Pistachios, finely chopped
  • 1 Tbsp. Unsalted sunflower seed kernels
  • 1 tsp. Chia seeds
  • Greek yogurt for dipping (optional)

Instructions:

  1. Peel the bananas and place on a cutting board or plate.
  2.  Spread the nut butter evenly across the top of both bananas.
  3.  Place strawberry slices on top of peanut butter, slightly overlapping them.
  4.  Sprinkle the pistachios, sunflower seed kernels and chia seeds over each banana.
  5.  Using a sharp knife, cut the bananas into 1-inch thick slices.
  6. Serve with flavored Greek yogurt as a dipping sauce if desired.
Banana Sushi Kids Snack
No-bake Energy Bites

Chocolate Date No-bake Energy Bites

Recipe by Dixya Bhattarai, RD, with Food, Pleasure and Health Chocolate Date Bites are an indulgent, yet healthy snack that requires a bowl and only 10 minutes of your time. They provide a great source of potassium, magnesium, iron and fiber for your hungry tykes.

Ingredients:

  • 20 Dates, pitted
  • 1 cup Old-fashioned oats
  • 1/2 cup Almond meal
  • 1/4 + 2 Tbsp. Sprouts Cocoa Powder, plus more for rolling
  • Splash of Sprouts Vanilla Extract
  • 1–2 Tbsp. Water or milk, if needed to reach the right consistency
  • 1 pinch Salt

Instructions:

  1. Soften dates if they are hard by soaking them in hot water or microwaving them with little water for 2–3 minutes.
  2. Pour all ingredients in a food processor and pulse everything until dates are incorporated in the mix. Add water or milk if needed.
  3. Form the mixture into balls packing them tightly.
  4. Roll them in cocoa powder and arrange them neatly in mini-muffin liners.
  5. Store them in an airtight container in the fridge until ready to eat!

Fruit Pizza Recipe

Recipe by Andrea Mathis, RD, with Beautiful Eats and Things This Super-Duper Fruity Pizza is bursting with delicious, wholesome goodness! The vanilla Greek yogurt and fruit toppings make it hearty enough for the toughest snacker by providing a great source of protein, fiber, potassium and antioxidants!

Ingredients:

  • 6 Multigrain Oroweat Sandwich Thins, tops only
  • 2 Tbsp. Sprouts Butter, melted
  • 1 Tbsp. Sprouts Cinnamon
  • 1 ½ Tbsp. Sugar
  • 6 Tbsp. Vanilla Greek yogurt
  • 4 Kiwis, peeled and sliced
  • 1 cup Strawberries, sliced
  • 1/2 cup Blueberries

Instructions:

  1. Preheat oven to 350°F.
  2. In a small bowl, combine melted butter, cinnamon and sugar.
  3. Spread evenly over each sandwich thin top.
  4. Bake for about 5 minutes then set aside to cool.
  5. When tops are cool, top each one with 1 tablespoon of vanilla Greek yogurt.
  6. Use strawberries, kiwi and blueberries to create a fun design.
  7. Serve and enjoy!
Fruit Pizza Recipe
Edamame Guacamole Recipe

Edamame Guacamole

Recipe by Jessica Spiro, RD, with JessicaSpiroRD.com Edamame guacamole—guacamame—is a delicious snack that packs lots of plant-based protein! Easy to make, it can be served with sliced veggies or Sprouts Tortilla Chips!

Ingredients:

  • 2 sm. Avocados
  • 1/2 cup Frozen Sprouts Shelled Edamame
  • 1/4 cup Red onion, finely chopped
  • 1/4 cup Cilantro, chopped
  • 1/2 Lime, juiced
  • 1/2 tsp. Sprouts Garlic Powder
  • 1/2 tsp. Salt

Instructions:

  1. Prepare 3/4 cup shelled edamame according to package directions.
  2. Blend edamame in food processor.
  3. In a medium bowl, combine the processed edamame with the remaining ingredients.
  4. Serve with veggies or Sprouts chips!

Tasty Recipes for Your Thanksgiving Leftovers

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After days of planning and hours of prepping, you finally shared the long-anticipated Thanksgiving meal with all your holiday guests. Now, don’t let all that hard work go to waste! Rather than using your leftovers to make your typical turkey sandwich, you can take a creative approach with these updated recipes. Making a one-of-a-kind breakfast or cozying up with a warm bowl of turkey chili will continue to impress any weekend guests and you’ll feel good knowing your leftovers were put to good use.

POTATO PANCAKES

Leftover Mashed Potato Pancakes

Give your mashed potatoes a second chance by simply adding a few ingredients. Crispy on the outside and fluffy on the inside, these potato pancakes are easy to make and are a great way to revive leftover taters. YOGURT PARFAIT

Leftover Cranberry Sauce & Yogurt Parfait

Enjoy a festive breakfast even while on the run as you conquer your holiday shopping. Garnish with granola or chopped nuts for an extra punch of protein or have as a side for a bigger breakfast. LEFTOVER STUFFING & TURKEY FRITTATA

Leftover Stuffing & Turkey Frittata

This breakfast dish is an egg-ceptional way to use Thanksgiving leftovers! Throw a few extra ingredients into one skillet and you have a colorful and delicious meal. TURKEY ENCHILADAS

Leftover Turkey Enchiladas

Add a little spice to your holiday weekend with these easy-to-make enchiladas! Packed with salsa verde and avocado, your taste buds will be thanking you with every bite. LEFTOVER TUCRKEY CHILI

Turkey and Pumpkin Chili

Tender leftover turkey and velvety pumpkin puree make this hearty dish a cozy fall treat. For a finishing touch, top each bowl with a dollop of sour cream and a sprinkle of green onions. THANKSGIVING IN A JAR

Thanksgiving in a Jar

The Thanksgiving feast doesn’t have to end! Layer your yummy leftovers in mason jars to give guests as they leave or treat yourself to an on-the-go meal that’s hearty and convenient.  

Holiday Cocktails

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If you’re anything like us, you like your holidays on ice—as well as shaken, stirred and garnished with a seasonal treat. Now that we’re approaching Christmas, Hanukkah and Kwanzaa, you’ll need a collection of cocktails to wow your guests and family members through the New Year. This winter, swap your go-to holiday bubbly for these festive coconut cocktails. (Sprouts Coconut Water’s magical ability to cure a hangover or a headache of any kind is also a serious bonus.) Cheers!

Mrs. Clause’s Coconut CrantiniCranberry Holiday Cocktails

This one’s for the ladies. The crantini is great year round, but it’s especially nice as a festive holiday drink. Servings: 1 Prep Time: 5 minutes

Ingredients:

1.5 oz. vodka 2 oz. cranberry juice 2 oz. Sprouts Coconut Water Frozen cranberries Coarse sugar crystals (Hint: You can make these more festive with colored sugar crystals.)

Instructions:

Rim a martini glass with coarse sugar crystals. Place frozen cranberries in the bottom of the martini glass. Combine all ingredients in a shaker and shake with cubed ice. Strain liquid into glass. Sip and repeat.

The In-Laws are Here

This drink is a surefire way to survive your in-laws. The subtle rum doesn’t overpower the delicate flavor of the coconut water. You’ll find peace with each stress-relieving sip. Servings: 1 Prep Time: 5 minutes

Ingredients:

2 oz. gold rum 2-4 oz. ice-cold Sprouts Coconut Water Lime wedge for garnish

Instructions:

Fill a Collins glass with 2–3 ice cubes, add rum and coconut water to taste. Stir and serve.

Santa’s “New” Fashioned

Looking for a new twist on an old fashioned? Just a splash of Sprouts Coconut Water brings the whole cocktail to life. Servings: 1 Prep Time: 5 minutes

Ingredients:

2 oz. gin 1 sugar cube 2 dashes bitters 1/2 oz. Sprouts Coconut Water Lemon peel, for garnish

Instructions:

Place sugar cube in the bottom of a low-ball, add bitters and coconut water then muddle until sugar dissolves. Add gin, stir and fill with ice. Garnish with a lemon twist.

Very Merry Honey Bee

Lemon juice and rum is an easy, reliable flavor combo. But when you add coconut water, this little honey bee is going to reach new heights. Servings: 1 • Prep Time: 5 minutes

Ingredients:

2 oz. white rum 1/2 oz.  honey 1/2  oz. Sprouts Coconut Water 1/2  oz. lemon juice

Instructions:

Just shake and serve. If you’re feeling extra spirited, add a little more honey.

Rudolph’s Coco-Jito

Let’s say Rudolph and the gang took a pit stop while delivering presents in the Caribbean. After all, it doesn’t have to be summer for it to be mojito season! Mint leaves work well with the coconut water for a refreshing twist on the classic. Servings: 1 • Prep Time: 5 minutes

Ingredients:

2 parts white rum 1/2 part lime juice Small spoonful of sugar Mint leaves Sprouts Coconut Water

Instructions:

Muddle lime juice, sugar and mint leaves in a tall Collins glass. Fill with ice, then add rum and coconut water. Enjoy! Alcohol not available in all stores. Must be 21 and older to drink. Please drink responsibly. From a previous issue of Sprouts Farmers Market’s monthly e-newsletter. Hungry? Sign up.  

Low-sugar Lunch Box Ideas

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Foods with Low Sugar Article by Mary Ellen Phipps, MPH, RDN, LD of Milk & Honey Nutrition

Shop for Foods with Low Sugar

Ready or not school is just around the corner! Do you know what you’re going to pack your kids for lunch on their first day? Before you reach for the sweets, try this list of top 10 low-sugar lunch-box staples for great lunch ideas:

Sprouts Market Corner Wheat Bread

You can’t have a list of lunch-box staples and forget the most critical piece to making sandwiches: bread. Oftentimes, bread is loaded with unnecessary added sugar and sodium. Not only is the Sprouts Market Corner Wheat Bread made with whole-grain wheat flour, it also has less than one gram of sugar per slice.

Horizon Organic Mozzarella String Cheese

String cheese is a quick and portable way to pack some protein and calcium into your lunch box. Cheese is naturally sugar-free, but more importantly, Horizon Organic Mozzarella String Cheese is also free of man-made, antifungal mold inhibitors.

Biena Chickpea Snacks

Crunchy, slightly salty and full of fiber, Biena Chickpea snacks are made with just chickpeas, oil and sea salt. Zero sugar. They also pack a whopping six grams of fiber and six grams of protein per serving—helping to keep you fuller longer so you won’t wish you’d packed more for lunch.

Simple Mills Almond Flour Crackers

Whether you’re making a bento-box lunch, or sending cheese and crackers for a snack, you can’t go wrong with Simple Mills Almond Flour Crackers. They’ve got that classic crunchy cracker feel without preservatives and added sugar. (Crackers are a common place for unnecessary, added sugar to hide.) These are also suitable for anyone with celiac disease, gluten sensitivity or dairy intolerance, since they’re made with naturally gluten- and dairy-free ingredients.

Beanitos Baked White Bean Mac ‘n Cheese Crunch

A cheese puff that has navy beans listed as the first ingredient? Sign me up! These puffs from Beanitos are a much better alternative to the traditional lunch-box staple. They pack three grams of protein per serving and bring a little fun to your lunch box. They’re also made without added sugar and only have two grams of naturally occurring sugar in each serving.

Sprouts Organic Popcorn – Lightly Sea Salted

With only three ingredients—popcorn, oil and sea salt—Sprouts Organic Popcorn (Lightly Sea Salted) is a great way to pack some fiber into lunchtime. Zero grams of sugar and three grams of fiber per serving help to sustain energy levels and keep blood sugar levels stable throughout the day.

Sprouts Organic Pretzels

Whether you pick the unsalted twists or the sticks, you really can’t go wrong with Sprouts Brand Organic Pretzels. Just like crackers, pretzels often hide added sugar. But these have zero grams of added sugar and less than one gram of naturally occurring sugar. Go ahead, add this crunch to lunch!

Rhythm Superfoods Carrot Sticks

These carrot sticks from Rhythm Superfoods have just one ingredient: Wanna guess what it is? Yes—carrots—dehydrated carrots to be exact. All of their nutritional power is preserved so you don’t have to worry about losing any of the healthy benefits like you might with baked or fried versions. They also come in Sea Salt and Ranch flavors. You’ll feel good about this extra helping of veggies with a satisfying crunch!

RXBAR Kids

These kid-friendly versions of the popular adult protein bar are perfect for school lunches and snacks. They have zero grams of added sugar. And with seven grams of protein, five grams of fat and three grams of fiber, they are sure to sustain your child for at least a couple hours. The added protein from egg whites make them a better-for-you choice as well.

Barbara’s Puffins – Original

This tasty cereal is an easy-to-pack, post-lunch treat for your child, or yourself. Dry cereal can offer that little bit of sweetness we all look for after lunch. Barbara’s Puffins have three grams of protein, only five grams of sugar and five grams of fiber per serving making them a healthy “dessert” for lunch. Hopefully, you feel better equipped for the far-too-quickly-approaching school year! Go make your grocery list and load up on these 10 low-sugar lunch-box staples. You and your kids will be fueled up without unnecessary added sugar!
VIEW ALL LUNCH-BOX STAPLES
Influencer - Mary Ellen - Milk & Honey Nutrition

About Mary Ellen

Mary Ellen Phipps, MPH, RDN, LD, is the Registered Dietitian, mom, food blogger, and recipe developer behind milkandhoneynutrition.com. She’s also a type 1 diabetic and firmly believes food should bring us joy, not stress. Mary Ellen makes healthy eating easy, realistic, and most importantly … fun! Visit her website and you’ll find yummy low-sugar, diabetes-friendly recipes the whole family will love … as well as helpful tips, and a little mom humor.

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What Can Be Composted?

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  Compost Components: person holding dirt with sprouting plant

Did you know?

Composting improves soil’s ability to retain water, which may help you save money on the water bill!

Aerobic Bacteria vs. Anaerobic Bacteria

Composting can be a carefully curated cast of characters. True, it’s easy enough to pile your leftover fruit and veggie kitchen scraps in with lawn clippings and leaves to create a basic compost. That will yield results—eventually. But if you’re interested in attaining some DIY soil a little more quickly, or curious to know more, here are some of the key characters you’ll want to become familiar with in order to direct the best production.

The Cast of Characters

  • Compost Heroes: Aerobic Bacteria

    These little powerhouses are the star of the show. They need oxygen (aerobic) to help break down all the matter you put in your compost bin. To create nutrient-rich matter in a timely manner, you need the right environment to encourage a healthy population of these good guys.

  • The Baddies: Anaerobic Bacteria

    These guys steal the scene when the pile has gotten compacted and has little to no air flow. Because they thrive in an airless environment (anaerobic), they have the power to overwhelm the population of the aerobic bacteria. A burgeoning population of anaerobic bacteria can bring composting to a near standstill.

  • Browns: Carbonaceous Matter

    Carbon-rich matter, or browns as they’re also known, are like the carbs in the diet of those good-guy bacteria. Think of browns like the colors they often are: dried grass cuttings, dried leaves, sawdust and shredded newspaper.

  • Greens: Nitrogen-Rich Matter

    Those hero bacteria also need to consume protein—enter the nitrogen-rich matter, or greens. These are your kitchen scraps from fruits and veggies, as well as things like coffee grounds (and your coffee filters, though technically, they are a brown) and green grass clippings.

  • Water

    Water stars as herself in this mellow-drama. You’ll need the right amount of moisture to ensure your good-guy bacteria neither drown nor dehydrate.

  • Pitchfork

    This character enters to stir things up when the plot … uh, compost thickens.

Use Your Nose

Properly tended, compost does not smell! Rather, it does not smell bad—it should smell rich and earthy. Here are some troubleshooting tips if your compost develops an unsavory scent. An ammonia odor means you have too much nitrogen-rich, green matter. Adding some browns to the pile, like shredded newspaper, dried leaves or straw, and giving it a swirl with the pitchfork should help immensely. Also, compost that has been layered, but not turned recently can emit this eye-watering aroma. Smells like sulfurous rotting eggs? If the pile is too damp or has become too compacted the result is a distinctive undesirable odor. If it’s been layered too tightly, simply turning the pile may alleviate the odorific problem. If it’s too wet, adding some carbonaceous materials and turning the pile will help give our compost heroes, the aerobic bacteria, a chance to breathe and thrive.

Happy Ending

Our bacterial heroes require a proper ratio of green/nitrogen-rich to brown/carbonaceous matter or N:C. This proportion can be anywhere from 50:50 to 20:80 depending on environmental conditions and how quickly you want your pile to become useable. Additionally, they are living organisms and require a balance of air and water which you’ll achieve by turning the pile (aeration) and occasionally watering it if it becomes too dry. Ultimately, your compost pile should look like dirt when it’s done, with an earthy smell (not like decayed, rotted food) and you shouldn’t be able to recognize any of the matter you added to it earlier.

Did you know?

The rapid composting method, also known as the Berkeley Method, can effectively create compost in as little as 14 days!

Gluten-Free Cooking

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Gluten Free recipe cookbookGluten is a protein found in grains like wheat, barley, rye, spelt and kamut. It’s part of what gives certain foods their structure and texture. Think about chewy bread or pizza dough—gluten is what makes that texture. If you’re looking to cut gluten from your diet, we’ve got a few tips as well as a free downloadable gluten-free cookbook packed with great tips and seven recipes you’ll want to try!

Hidden gluten?

Unfortunately, hidden gluten exists. Many processed foods have gluten in them, that’s because food manufacturers use gluten as a stabilizer, emulsifier, thickener and flow agent. This means it can show up in some least-expected places like flavorings and spice mixes, frozen foods, candy, sauces and more.

The Upside

The good news is, more than likely, plenty of what you already eat is naturally gluten free. Unprocessed foods like fruits, veggies, meats and seafood are all great choices. And, cooking gluten-free is easier than ever with the expansive selection you’ll find at Sprouts that fit your diet.

Plant-based Paleo Jerky – Is It for Real?

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Yes it is! A variety of vegetables can be used to make paleo-vegan jerky, including eggplant, zucchini, mushrooms, carrots, coconut and even jack fruit. Dehydrated and seasoned with spices similar to animal jerky, veggie-jerky is a fun, easy snack to make at home and take on the go.

Benefits of Plant-based Paleo Jerky

  • Provides fiber as well as many vitamins and minerals
  • Is lower in sodium than traditional jerky
  • A great way to add vegetables to your diet
  • No dehydrator needed—make it right in your oven
  • Both paleo and vegan
Try these vegan jerky recipes for the perfect paleo snack while hiking, on-the-go or just about any time!

Chipotle Eggplant Jerky

Chipotle Eggplant Jerky
Photo courtesy of Caveman Foods.

Teriyaki Portobello Mushroom Jerky

Teriyaki Portobello Mushroom Jerky
Photo courtesy of Caveman Foods.
 

Brought to us by our friend, Jill West, RDN, at Caveman Foods.

How to Choose the Best Jerky

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When eating paleo, protein is a priority. Jerky makes a great protein snack for post-workout fuel, to satisfy hunger between meals or for healthy, on-the-go snacking just about any time! As jerky’s popularity has grown, so have the flavors and types of meat. Besides beef, look for chicken, pork, bison, elk, venison, turkey, salmon and more. Healthy Living - Choose the best jerkyJerky gives you more nutritional bang for your buck. It’s made with lean cuts of meat so it will dry out properly. This makes it a healthy protein choice because it’s low in saturated fat. Paleo jerky has many nutritional benefits over conventional jerky—without sacrificing taste. For example, the sugar content of paleo jerky is usually 2 grams or less, whereas conventional jerky ranges from 5–9 grams of sugar per ounce.

Benefits of choosing paleo jerky over conventional jerky

  • Lower in sugar
  • Lower in sodium
  • All-natural ingredients
  • No artificial colors or flavors
  • Higher meat quality standards (grass-fed, organic, hormone-free)

How do you know which jerky to choose?

Here’s what to look for on the nutrition facts label:
  • Serving size: 1 oz. (about 28 grams)
  • Less than 400 mg. of sodium
  • Less than 5 g. of sugar
  • 9 g. of protein or more
  • Nitrate- and MSG-free; no artificial flavors or colors (i.e. caramel color)
  • Paleo or Paleo Friendly certification logos
  • Certified Paleo FriendlyCertified Paleo

This article was brought to you by our friend, Jill West, RDN, at Caveman Foods.