Working Mother

10 Healthy Make-Ahead Meals that Last for Days in the Fridge

Get those food containers ready.

Cookbook cover

These meal-prep recipes will have you out the door in no time.

Courtesy of Adams Media

Meal-prepping a week’s worth of food to eat more nutritiously and save time may seem like a lot of work, but these recipes from Everything Healthy Meal Prep Cookbook by Tina Chow break down the process so well, you'll find it to be fun, easy and a worthwhile skill to learn ($13, amazon.com). From breakfast to dinner options, these delicious dishes can last days in your fridge.

1. Easy Gluten-Free Protein Pancakes

Serves 1

Protein pancakes are the perfect post-workout meal. This dish is great for muscle recovery and also very satisfying. You can also add fresh berries on top. These are best made fresh daily. However, you can meal prep these and they will keep up to three days.

1 medium banana, peeled
2 large eggs, whisked
2 tablespoons vanilla whey protein powder
1 tablespoon coconut flour
1⁄8 teaspoon baking powder
1⁄8 teaspoon vanilla extract
1⁄2 tablespoon coconut oil
1 teaspoon maple syrup (optional)
1⁄8 teaspoon ground cinnamon (optional)

Directions

  1. In a medium bowl mash banana with a fork until well mashed.
  2. Add eggs, protein powder, flour, baking powder and vanilla and whisk until well combined.
  3. Heat a medium pan over low heat and add a couple of drops of oil and 1⁄8 pancake mixture. Cook 30 seconds, then flip and cook another 30 seconds. Repeat until mix is used up.
  4. Store as is in food storage containers and refrigerate, or drizzle with maple syrup, sprinkle with ground cinnamon, and serve.

This should yield 6 or 7 (4") pancakes.

Per Serving (with maple syrup)

Calories: 396 Fat: 16.5 g Protein: 24.3 g Sodium: 236 mg Fiber: 6.1 g Carbohydrates: 37.3 g Sugar: 19.3 g

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