A Week of Heathy Meal Prep Recipes For My Husband
Let’s make a week of healthy meal prep for Dom while I’ll be gone! Since we’re both training for our marathon, I’m meal prepping healthy home cooked dishes that helps him stay balanced and fueled. I’ve prepared 3 different high-protein mains, and 3 high-fiber side dishes that Dom loves. The best part? All of these dishes take minimal work to finish cooking in the Air Fryer, or reheat with a microwave or stove!
Full Week of Easy and Balanced Meal Prep For Anyone
Here is a week of healthy, balanced meal prepping for my husband, because I’ll be gone for a full week! Dom and I are both training for our marathon right now. Since I’ll be gone for a whole week, I want to make sure that he’s still able to keep up with his training fuel goals with his busy schedule. So, we’ve got a week full of balanced proteins, carbs, and fibers that will keep him consistent!
All of these simple recipes are stored in the fridge. They only need an Air Fryer to finish cooking. Or, they’re reheatable with the microwave or on the stove! It’ll only take a few minutes for Dom to prepare a piping hot, familiar meal with balanced nutrients!
Air Fryer Protein Main Dishes
The easiest main dishes to prepare ahead of time is Air Fryer Proteins Main Dish! I love using the Air Fryer when it comes to roasting meats. It keeps temperature consistent, and is easy to clean. These recipes marinate in big batches over the week in the fridge. Then, whenever you’re ready to eat, just take out enough for one meal, and pop it into the Air Fryer!
5-Ingredient Miso Salmon
I love prepping this Miso Marinated Salmon, because it is SO EASY to make a huge batch. It really does take only 5 ingredients. The longer it marinates, the more flavorful it gets. It’s great as part of a Japanese breakfast, or as a quick dinner option with Lemon Spinach Orzo. All you’ll need to do when you’re ready to eat is air fry at 400°F for about 12 minutes.
- 5 salmon filet
- 1/2 cup mirin
- 1/3 cup sake
- 3 tbsp sugar
- 2.5-3 tbsp miso paste
Air Fryer Char Siu
This Air Fryer BBQ Pork is a family favorite, so I had to make it for Dom while I’m gone. This is an updated recipe that tastes just like the restaurants. It’s so, so good! To make it easy to store in the fridge, I marinate the pork in resealable freezer bags with the air frying instructions written on. When you’re ready to eat, just air fry this prepped marinated pork shoulder at 400F for 30 minutes, and he’ll have super yummy, fresh BBQ Pork ready to go. It’s a bigger piece of meat, but it’ll be easy for him to make other dishes like BBQ Pork Lo Mein with the leftover pork!
- 1 lb Boneless Pork Shoulder
- 4-5 tbsp LLK Char Siu Seasoning
- 2 tbsp vegetarian oyster sauce or oyster sauce
- 2 tbsp honey
- ½ tbsp five spice powder
- 1 tbsp Chinese cooking wine optional
Black Pepper Chicken
- 2 Piece Boneless Chicken Thigh Skin On
- 1.5 tbsp Soy Sauce
- 1 tbsp Dark Soy Sauce
- ½ tbsp Five-Spice Powder
- 1 tsp White Pepper
- 2 tsp of Sugar or Honey
- 3 cloves Garlic minced
High Fiber Side Dishes
Since we’ve prepped all this chicken, salmon, and pork, we have to add some fibers and carbs to keep things balanced. These side dishes are my secret weapon to make my weekly cooking a lot faster and easier. They taste just as good cold out of the fridge or reheated. No matter how busy Dom gets this week, he’ll have a ton of high-fiber options ready to enjoy.
Spinach Lemon Dill Orzo
Another high fiber carb side dish I’ve been loving is this Creamy Lemon Dill Orzo. It is bright, herby, and gets even better the next day. Last time, I made it with garlic asparagus. But this time, we’re using a ton of spinach instead, which is just as tasty, and packed with vitamin C, K, A, folates, and iron! This Spinach Lemon Dill Orzo goes so well with the Miso Marinated Salmon! It has the perfect flavor contrast between that lemony orzo and the deeply umami-savory salmon.
Lemon Dill Sauce
- ¼ cup olive oil
- 2-3 tbsp Lemon Juice about 1 lemon
- 1 tbsp honey
- 3 tbsp fresh dill finely chopped
- Salt & black pepper to taste
Garlic Asparagus Orzo
- 1 tbsp olive oil
- 3-4 cloves garlic minced
- 1 bunch asparagus chopped into bite-sized pieces
- 1½ cups dry orzo
- 3 cups vegetable broth Or chicken broth
Garlic Sesame Broccoli
This super easy Korean Garlic Sesame Broccoli side dish is the perfect accompaniment for rice bowls. It stores super well in the fridge over the week. I love making this regularly because it means I can have a tasty, high fiber dish to add to my meals ANYTIME. It is super versatile, and so healthy!
- 1 head broccoli Large, about 400 g, cut into bite-sized florets
- 1 ½ tbsp sesame oil
- 2 clove garlic finely minced
- ½ tsp salt adjust to taste
- ⅛ tsp black pepper
- 1 tbsp toasted sesame seeds
Optional add-ins
- ½ tsp soy sauce for deeper umami
- ½ tsp sugar for balance
- Thinly sliced green onion for garnish
Roasted Vegetables Lentil Soup
This Roasted Vegetables Lentil Soup is the easiest way to sneak a TON of fiber into a meal. It’s packed with over 8 different vegetables, plus extra proteins with lentils. This soup is super creamy and has just the right amount of spice. You won’t even remember you’re eating so many veggies! It’s absolutely perfect dipped with flaky slices of bread.
After roasting the veggies, I add them to 3 cups of broth, and 1 cup of dry lentils. Simmer for 20 extra minutes. Then, blend it all together for the yummiest, high fiber, high protein vegetable lentil soup!
- 4 tomatoes large, roughly chopped
- 1 cup cherry tomatoes
- 1 zucchini medium, chopped
- 2 carrots medium, chopped
- 2 bell peppers any color, chopped
- 1 onion large, roughly chopped
- 7 cloves garlic peeled
- 3 tbsp olive oil
- 2 tsp salt adjust to taste
- 1 tsp paprika
- 1 tsp oregano
- 1 tsp Italian seasoning
- ½ tsp cumin optional, adds a warm earthy flavor
- 3 tbsp balsamic vinegar secret ingredient 👀
- 1 sprig rosemary Optional
- 3 cups vegetable or chicken stock
- Optional: ½ cup cream or coconut milk for finishing
