UCookbook
Your week of meals to go
These easy-prep, healthful meals will be there for you through the week, no matter what.
A week of breakfasts—overnight oats
Ingredients
- 3.5 cups of rolled oats
- Diary version: 3.5 cups of milk and 3.5 cups of Greek, unsweetened yogurt
- Non-diary: 5 cups of milk-alternative, preferably unsweetened
- 2 teaspoons salt
- 1 tablespoon of cinnamon
Optional toppings: dried, fresh, or pureed fruits or vegetables, honey, granola, nuts, cereal, seeds, cocoa powder, vanilla, spices and seasonings, etc!
Directions
Mix the oats and diary or milk alternatives together in a large bowl, with the salt and cinnamon. Divide into 7 portions into jars/bowls/containers. Add some mix-ins ahead of time (those that don’t have to be fresh or crunchy). Leave the 7 portions in the fridge (minimum length is overnight) and eat throughout the week. Add fresh/crunchy mix-ins the day-of.
—Submitted by Franklynn B., University College London and Yale
Mama mia magnificent chickpea broccoli wrap filling*
Ingredients
- (Makes 6-8 wraps or pita pockets or 3-5 large salads)
- 2 cans of chickpeas, rinsed and drained
- ½ large yellow onion
- 1 bell pepper (any color)
- 3–4 cups of broccoli, chopped
- 1 tsp garlic powder or fresh garlic if available
- 1 lime
- 3 Tbsp soy sauce
- 3 Tbsp. olive or coconut oil
- 2 tsp chili powder
- 1 ½ tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp sea salt
- 1 pinch of cayenne pepper to taste
- Black pepper
Optional (for topping/wrapping/salad-ing):
- Avocado slices
- Shredded cheddar cheese
- Hummus
- Whole-wheat wrap
- Whole-wheat pita
- Mixed greens
Directions
Drain and rinse both cans of chickpeas. Preheat oven or toaster oven to 425 degrees Fahrenheit. Combine all spices in a bowl and mix together. Set aside. Chop the onion, bell pepper, & broccoli into small pieces. They should be about the same size as the chickpeas. Combine rest of veggies with the chickpeas. Add oil and soy sauce and mix together. Add the spices and toss. Cover a baking sheet with parchment paper and spread chickpea mixture on the tray. Bake for 30-35 minutes. The broccoli may look burnt but that is OK. Take out of the oven and squeeze half of the lime over the chickpea mixture and toss. Store until ready to serve in whole-wheat wrap or pita or tossed over salad.
*Recipe adapted from Thug Kitchen
—Submitted by Jordan J., Lasell College
Healthy crockpot chili
Ingredients
- 15 ounce can of black beans
- 15 ounce can of kidney beans
- 15 ounce can chickpeas
- 1-1.5 pounds lean ground beef or ground turkey
- 28 ounce can of diced tomatoes
- 6 ounce can of tomato paste
- 3 tablespoons chili powder
- 1 tablespoon oregano
- 1 tablespoon garlic powder
- 1 cup broth or water
Directions
Place all ingredients into a slow cooker. Turn on high and cook for 5 hours, mixing occasionally. Turn on low and let simmer for another hour. Serve warm and freeze leftovers for future meals!
—Submitted by Sarah D., Northern Illinois University
