We all know how helpful a weekly meal prep routine can be, yet many of us have trouble executing the process for one reason or another. When done right, meal prep can enable you to eat more consciously and can save you a lot of time and stress deciding what to make for dinner each night. By dedicating part of every Sunday to prepping your meals for the week ahead, you’re ensuring that every night you come home from work, you have a nutritious meal ready and waiting for you in the freezer. And by incorporating Tilapia into these recipes, you know your meals will be packed with protein.
Broiled Parmesan Tilapia
Thanks to its creamy, cheesy sauce, this dish will appeal to even the pickiest of eaters. Ingredients like Greek yogurt and parmesan cheese up the protein factor of the dish, which is already brimming thanks to the Tilapia component. One 4-ounce Tilapia fillet contains a whopping 21 grams of protein, only 90 calories and just one gram of fat.
When freezing this meal, it’s best to freeze the sauce separately to the Tilapia, and then combine once ready to eat. This will ensure just the right texture and consistency. Serve this dish with some fresh spring veggies, and you have yourself one delicious and extremely convenient meal.
Try the recipe: Broiled Parmesan Tilapia from Thriving Home Blog.
Lemon Caper Tilapia
As simple as it comes, these Lemon Caper Tilapia Packets are super easy to prepare in advance, and super delicious to eat during the week. Made from just six ingredients (tomatoes, capers, garlic, olive oil, lemon juice and, of course, fresh Tilapia), you’ll likely find most sauce ingredients already on hand in your pantry. After thawing, these packets only require 15–20 minutes in the oven, so they’re ideal for those hectic work days where you have absolutely no time to think about dinner.
Try the recipe: Lemon Caper Tilapia Packets from Once a Month Meals.
The process of dicing and preparing vegetables for recipes can, at times, be our biggest deterrent to regularly eating them. Get your greens in by freezing veggie-filled enchiladas ahead of time to pull out when you need a boost. Ingredients include protein packed black beans, corn, spinach, scallion whites and anti-inflammatory cumin. Plus, with their rich cheesy top, kids are guaranteed to be asking for seconds.
Try the recipe: Vegetable Enchiladas from Martha Stewart.
Skillet Honey Lime Tilapia
This tangy and tasty dish is extremely easy to prepare, and takes just 10 minutes to cook once defrosted. The recipe consists of fresh Tilapia fillets doused in a lime juice, olive oil, honey and garlic-based marinade. By freezing the Tilapia once it has already been coated in the marinade, the mild fillets will take on a lot of flavor, ensuring that by the time you get around to eating them, they will be deliciously zesty.
Try the recipe: Skilled Honey Lime Tilapia from Fabulessly Frugal.
Broccoli Quinoa Casserole
Quinoa is one of those nutrient dense foods that’s packed with both protein and fiber, key components for keeping you satiated. It’s also a good source of iron, vitamin B6 and antioxidants, and is a complete protein, containing all essential amino acids. Combine these health perks with those found in other casserole ingredients like spinach and broccoli and you have one top-notch freezer meal.
Toss together and freeze this broccoli quinoa casserole for future lunches and dinners, or to bring along to a potluck dinner party. Quinoa is also gluten-free, so the casserole is perfect to serve at large gatherings where some diners might be gluten-intolerant.
Try the recipe: Broccoli Quinoa Casserole from Eat Good 4 Life.
Prepping and freezing your meals for the week is so much easier than you think, so make meal prepping a priority this weekend. It’s a simple way to ensure you eat protein-packed, nutritious meals throughout the week—and it will help you avoid the expensive temptation to order in take out instead!
For more meal prep tips and recipe ideas, check out A Month of Meal Prepping With Tilapia.