3 Healthy Recipes For “Make Ahead Meals”

Spring is the season we start looking for lighter, fresher ingredients to incorporate into our weekly meal plan. The seasonal fruits and vegetables that weren’t available during the winter begin stocking the baskets at local farmers’ markets and grocery stores again. But between work responsibilities, social commitments, and extracurricular activities that come with longer days, it’s easy to fill your schedule. 

We all know how difficult it can be to eat healthily (especially when you don’t feel like cooking) or when your calendar is full. That’s why we wanted to share a few of our go-to “make ahead” meal recipes. To make it even easier, we’ve included a breakfast, lunch, and dinner option so that you’re covered for the entire day. 

Here are three of our top healthy recipes for nutritious meals straight from the Survivor Fitness collection of our favorite recipes book that incorporate fresh healthy ingredients and can be prepared in advance:

Cheesy Egg Bites

Eggs and cheese are two delicious ways to add protein to your breakfast. In this recipe from Nourished Routes, we’ve shared our favorite way to create these yummy breakfast bites, but you can always customize and try different variations based on the fresh vegetables or local cheeses you want to incorporate. Asparagus is a great spring veggie to include, and herbs like chives or green onions can also enhance flavor and add color. 

Ingredients 

  • 10 large eggs 
  • 2 Tbsp milk 
  • 1/2 cup red bell pepper, chopped 
  • 1/2 cup white mushroom, chopped 
  • 1/4 cherry tomatoes, quartered 
  • 1/4 cup white onion, diced 
  • 1/2 cup shredded cheddar cheese 
  • Salt and pepper to taste   

Directions

  1. Preheat oven to 350°. 
  2. Line a muffin tin with muffin cups. 
  3. In a small bowl, mix bell pepper, mushroom, tomatoes, onion, and cheese. 
  4. Spoon one spoonful of mixture into each prepared muffin cup. 
  5. In a medium bowl, whisk together eggs and milk. 
  6. Add salt and pepper. 
  7. Pour egg mixture over vegetable mixture until muffin cups are no more than 3/4 full. 
  8. Bake for 20 minutes, until the eggs are set in the center and lose their shine on the top. 
  9. Enjoy while still hot, or place in the refrigerator for up to 6 days or freeze for up to 3 months.

Greek Yogurt Tuna Salad

A Mediterranean diet is known for its well-balanced and healthy recipes. This Feel Good Foodie recipe offers a great option for any day on the go. Prepped on the weekend or at the beginning of the week, you’ll have an easy lunch option packed full of Omega 3s that can be used in salads or sandwiches. 

Ingredients 

  • 2 (5 oz) cans of white albacore tuna in water, drained 
  • 2 celery stalks, minced 
  • 2 Tbsp minced red onion 
  • 1/3 cup 2% Greek yogurt 
  • 2 Tbsp lemon juice 
  • 1 Tbsp Dijon mustard 
  • 1/4 tsp salt 
  • 1/4 tsp black pepper 
  • 1 Tbsp chopped parsley

Directions 

  1. In a mixing bowl, stir together the Greek yogurt, lemon juice, Dijon mustard, salt, pepper, and parsley until well combined. 
  2. Add the drained tuna on top, along with celery and red onions. 
  3. Stir until well combined. 
  4. Serve on its own, in a sandwich, or on toast.

Crock Pot Tuscan Chicken

Crock pots are a lifesaver when you want to create a hearty meal, but you don’t have much time on your hands. It’s also perfect for low-energy days. This tasty dairy-free, gluten-free dish from Easy Family Recipes allows you to dump all the ingredients in and cooks while you attend to other responsibilities! 

Ingredients 

  • 3 lbs boneless and skinless chicken breasts
  • 6 cloves of garlic, minced 
  • 1 tsp salt 
  • 1/2 tsp black pepper 
  • 14 oz canned artichoke hearts, drained and quartered 
  • 8 oz jar sun-dried tomatoes packed in oil with herbs 
  • 8 oz baby spinach 
  • 1 onion, diced 

Directions 

  1. Lay the chicken breast in the crock pot and season with salt, pepper, and pressed garlic. 
  2. On top of the chicken combine the sun-dried tomatoes (with oil and herbs,) artichoke hearts, and onion. 
  3. Cook on high for 2.5-3 hours, or low for 3.5-4 hours. 
  4. Once the chicken is cooked through (165˚F internal temp) open the crock pot and add the spinach on top. 
  5. Leave the lid closed for 5-10 minutes to let the spinach wilt before stirring it into the toppings. 
  6. Serve hot either as whole chicken breasts with the toppings or shredded and mixed with the toppings. Pair with your favorite grain, such as couscous, rice, freekeh, farro, or quinoa. 

Hungry for More? 

It can be difficult to brainstorm delicious recipes,  grocery shop, and prepare food each week. Meal planning and prep becomes even more difficult when you’re dealing with a cancer diagnosis, treatment, or recovery. 

The Survivor Fitness collection of recipes book helps program participants create easy, healthy meals to support healing. All recipes were selected and collected by the Survivor Fitness team. Organized by meal category (breakfast, lunch, and dinner), it’s another resource we are proud to offer to make recovery just a little easier. 

Survivor Fitness: Support for Survivors

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. 

If you’ve been diagnosed with cancer and are looking for ways to regain your mental and physical strength, we want to help. Learn more about our program and how we will walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

11 of Our Favorite Healthy Breakfasts

If you’re looking to improve your morning routine, planning out your daily breakfasts is a great place to start. Eating healthier can seem like a chore, but it may not be as hard as you think.

We’ve categorized twelve of our favorite healthy breakfasts into four focused categories:

Oats + Smoothies

1. Strawberry Almond Smoothie

Smoothies are quick and can be filling and delectable. This particular recipe has almonds, strawberries, greek yogurt, and Vitamin C—all you have to do is put them into a blender!

2. Banana Bread Overnight Oats

Speaking of healthy breakfasts, we loved this recipe so much we made it a feature! These oats have the yummy taste of banana bread without all of the work! With bananas, nuts, and flaxseed, you cannot go wrong with this option.

3. Vanilla Cold Brew Coffee Overnight Oats

This one goes out to the coffee lovers! This is the perfect blend of caffeine and oats and only takes five minutes to prep. Oats are naturally gluten-free and are great for reducing blood sugar levels. One serving has 16g of sugar, which is half the calories of many coffee shop favorites! Plus, you’re gaining the element of filling grains.

Protein-Packed

4. Breakfast BLT Salad

Have you ever thought about having a salad for breakfast? Bring this idea into your morning routine! Under 300 calories, this serving gives you almost 18g of protein and only takes 15 minutes to prepare.

5. Avocado Toast with Egg

This recipe is a wonderful way to pack more nutrients into your morning. This article gives you three ways to incorporate eggs, avocado, and whole-grain toast into a delicious and healthy approach in under ten minutes!

6. High-Protein Greek Yogurt Parfait

People add protein powder in their shakes, but what about in their parfaits? This one brings in almost 40 grams of protein! Decorating the greek yogurt with blueberries, raspberries, and almonds is a beautiful breakfast to start your day!

Sweet Beginnings

7. Easy Apple Muffins

Schedule a morning to wake up a little earlier to bake apple muffins (or make the night before!) The muffins take about an hour from start to finish, but for only four grams of fat per serving, it may be worth the earlier alarm. These muffins are very easy to customize, so feel free to add your own filling or topping. Save even more calories by switching the sour cream to greek yogurt!

8. Chocolate Zucchini Bread

When you think of sweets, you don’t normally think of vegetables. This recipe incorporates zucchini, coconut oil, cocoa powder, and a few more ingredients to create an unexpectedly 5-star breakfast bread.

9. Fluffy Greek Yogurt Pancakes

By switching out a few ingredients, you can have pancakes that won’t make you feel guilty. Adding whole-wheat flour, greek yogurt, and unsweetened almond milk makes them protein-packed, making you feel fuller for longer! Want them even sweeter? Add a few dark chocolate chips to the mix to make them next-level!

Bowls + Wraps

10. Tofu Scramble

Have you hopped on the tofu train? This tofu-based bowl may be the perfect opportunity to try it. A nice combination of cumin, dijon mustard, and garlic will have your morning full of flavor. The creator suggests adding avocado, salsa, and any other vegetables.

11. Mediterranean Egg Wrap

This burrito is another quick option for getting in some protein and vegetables first thing! It takes ten minutes total, and you can eat it on the go!

Are You a Cancer Survivor Who Needs Nutritional Guidance?

It’s crucial to listen to what your body needs, especially after cancer. Healthy breakfasts are a great place to start! Survivor Fitness walks alongside you with nutritionists and personal trainers to help you regain your health and wellness. We’ll meet you where you are, and you’ll get to where you want to live your life fully again. Connect with us today to find out more!

Featured Recipe: Banana Bread Overnight Oats

If you’re looking for make-ahead breakfasts, banana bread overnight oats are a delicious and filling option! This recipe from Lemon + Zest features nutritious additions, such as bananas, oats, and flaxseed, and is easily modified to fit your preferences. It’s also dairy-free and vegan!

Ingredients

1/2 cup ripe banana, mashed

1/2 cup rolled oats, regular or gluten-free

1/2 cup milk of choice

2 Tbsp chopped pecans or walnuts

1 tsp vanilla extract

1/2 tsp ground cinnamon

Dash of salt

1 Tbsp ground flax (optional)

2 tsp 100% pure maple syrup

Directions

  1. Mash the banana in the bottom of a bowl or jar that can be sealed. 
  2. Combine all other ingredients and stir well to combine.
  3. Refrigerate overnight or for at least four hours. Serve cold or heat in the microwave.
  4. Garnish with sliced banana or more nuts, if desired.

Are You a Cancer Survivor who Could Benefit from Nutritional Advice? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!