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Meal Prep Pointers to Tackle Your New Year’s Resolutions

For many of us, New Year’s resolutions are intentions for doing more, whether it’s getting more sleep, saving more money, being more active, or eating more veggies. But it can be just as hard to do less, like eating less fast food/less sugar, losing weight, or lowering cholesterol and/or blood pressure. With every goal, planning is key. Curious about meal planning to support your health goals? Read on for easy, healthy recipes and meal prep your way to a healthier you in 2025!

In this article:
  1. How Meal Prep Helps Achieve New Year’s Resolutions
  2. Easy Meal Prep Recipes for Healthy Eating
  3. 1-Week Meal Prep Plan for New Year’s Resolutions
  4. Time-Saving Meal Prep Tips with Ready-to-Use Products
  5. Nutrient-Dense Meal Prep Ideas for Busy Professionals
  6. Frequently Asked Questions About Meal Prep for Resolutions

How Meal Prep Helps Achieve New Year’s Resolutions

Benefits of Meal Prepping for a Healthier Lifestyle

  • Support weight loss and healthy eating goals with nutrient-dense meals: Beyond portion control, meal prep allows you to prepare easy and healthful weekly meals with less sugar and more vegetables, whole grains, and lean proteins.
  • Save time and money with convenient, ready-to-use products like Spice World Ready-to-Use Minced Garlic, Spice World Squeezable Minced Ginger, and Spice World Ready-to-Use Chopped Easy Onion, which deliver bold, low-calorie flavor and a range of potential health benefits.
  • Support new workout goals or fitness plans going into the New Year: As you get back into exercise routines after the holidays, feel confident knowing you’re fueling your body with the right kind of lasting energy to keep you focused and feeling good! Additionally, meal prep allows you to enjoy delicious meals on-the-go.

Easy Meal Prep Recipes for Healthy Eating

Healthy Recipes for Meal Prep with Garlic and Ginger

Trying to eat healthier in 2025? Power up your meal plan with garlic and ginger. These powerhouse ingredients add bold flavor without adding a lot of calories.

Ginger Shrimp Stir Fry

This sizzling shrimp stir-fry will bring the flavors (and aroma) of your favorite Asian restaurant to your home kitchen. It’s great it over brown rice or quinoa.

Ingredients

Instructions 

  1. In a small bowl, mix Spice World Squeezable Minced Ginger, Spice World Ready-to-Use Minced Garlic, soy sauce, and two Tbsp of water.
  2. In a medium-sized bowl, toss the shrimp with salt and pepper.
  3. Place a large skillet or wok on medium-high heat and coat it with one tablespoon of olive oil. Add the frozen vegetables and stir to coat them with the oil. Continue to stir periodically for five minutes.
  4. Add in two tablespoons of water to the skillet. Cover and cook for three minutes, or until the vegetables are fully cooked.
  5. Transfer vegetables to a heat-resistant bowl and return the empty skillet or wok to the stovetop. Add the remaining tablespoon of olive oil to the skillet and add in the shrimp. Cook for three minutes, turning periodically.
  6. Add the sauce from step one to the skillet and toss to coat. Add the vegetables back to the skillet and gently stir for a few minutes. Serve hot.

Find more easy, healthy meal prep recipes here.

Best Marinades Using Garlic, Ginger, and Onions for Meal Prep

Looking for good marinades for meal prepping proteins? Trade-in your teriyaki takeout and mix it up with this Ginger-Garlic Teriyaki Marinade at home. Try it with soba noodles and steamed broccoli, with brown rice and shelled edamame, or sliced into lettuce wraps and topped with crushed peanuts and a drizzle of hoisin. There are so many delicious ways to dress up this dish!

Ginger-Garlic Teriyaki Marinade

Ingredients

Instructions 

  1. Combine brown sugar, sesame seeds, Spice World Ready-to-Use Minced Garlic, Spice World Squeezable Minced Ginger, reduced sodium soy sauce, rice wine vinegar, sesame oil, honey, and water in a medium jar or bowl. Mix well.
  2. Enjoy as a marinade for chicken, seafood, or tofu.

Find more easy, healthy meal prep recipes here.

Try these other marinades in your weekly meal prep:

This Garlic and Herb Marinade will remind you of your favorite bottled Italian salad dressing. When you use Spice World Ready-to-Use Minced Garlic, there’s no prep-work required: Just measure, mix, and marinate.

Flavorful sun-dried tomatoes packed in oil add some bright flavor to this Sun-Dried Tomato Marinade. Perfect for pastas, serve your favorite protein in this marinade alongside couscous and veggies, or atop a green salad with feta cheese.

This onion marinade for grilled chicken is even better when marinated the night before grilling so flavors can develop. Save prep time (and reduce waste) by using ½ cup Spice World Ready-to-Use Chopped Easy Onion instead of chopping up a whole onion.

1-Week Meal Prep Plan for New Year’s Resolutions

Sample 1-Week Meal Prep Plan

Get started with these three go-to recipes for breakfast, lunch, and dinner.

Breakfast Recipe: Veggie Omelet with Caramelized Onions

Add some produce to your plate in the morning with these colorful veggie omelets. Scale up the portions depending on how many servings you’ll need. You can even prep the veggies once and use them throughout the week for easier, breezier morning meals.

Ingredients
  • 1 Tbsp olive oil
  • 2 large eggs
  • 1 Tbsp water
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup Spice World Ready-to-Use Chopped Easy Onion
  • ¼ cup sliced mushrooms
  • ¼ cup red bell pepper, finely diced
  • ½ cup baby spinach leaves
  • ¼ cup shredded cheddar cheese (or substitute with crumbled goat cheese)
Instructions 
  1. Heat olive oil in a non-stick pan over medium heat. Add in Spice World Ready-to-Use Chopped Easy Onion, mushrooms, and red bell pepper. Season with ¼ teaspoon salt and ground black pepper. Sauté for 3-4 minutes or until softened. Add in the spinach and let it wilt (about 1 minute) then transfer the veggies to a small bowl and set aside.
  2. Wipe the skillet clean with paper towels. In a small bowl, whisk together the eggs with water and ¼ teaspoon of salt. Pour the egg mixture into the pan, using a spatula to spread them to the edges of the pan. Cook for 1-2 minutes until the bottom is very lightly browned.
  3. Add the veggie mixture over half of the omelet. Spread the cheese over the veggies, then carefully fold the empty half of the omelet over the fillings. Slide the omelet onto a plate and serve immediately. 

Lunch Recipe: Sheet Pan-Roasted Garlic-Herb Chicken and Veggies

Sheet pan recipes can save the day when it comes to simple meal prep. This roasted garlic-herb chicken and veggies recipe calls for broccoli, grape tomatoes, bell pepper, and zucchini, but use your favorite seasonal veggies to ensure you’re getting the most flavor from your meal. Use the Spice World Ready-to-Use Minced Garlic and Spice World Squeezable Minced Ginger you have on hand to simplify your prep.

Dinner Recipe: Stir-Fry Rice Bowls

Grain bowls are a great way to meal prep. These stir-fry rice bowls with ginger-sesame dressing come together quickly thanks to Spice World Ready-to-Use Minced Garlic, Spice World Squeezable Minced Ginger, and Spice World Ready-to-Use Chopped Easy Onion. Meal prep is all about having the right ingredients on hand. Whether you’re managing high blood pressure and cholesterol levels or simply seeking healthier meals to make in advance, find weeks of sample meal plans to support your New Year’s resolutions here.  

Time-Saving Meal Prep Tips with Ready-to-Use Products

Using Garlic, Ginger, and Onions to Save Time and Add Flavor

Save time and money with ready-to-use products like Spice World Ready-to-Use Minced Garlic, Spice World Squeezable Minced Ginger, and Spice World Ready-to-Use Chopped Easy Onion. Each jar or bottle will stay fresh in the fridge and last for multiple weeks of meal prep, so you can stretch your ingredients.

Other ready-to-use products to help your meal prep include:

  • Canned beans (such as chickpeas, cannellini, and black beans: Be sure to rinse and drain them to remove excess sodium)
  • Canned tuna
  • Nuts (walnuts, slivered almonds) seeds (chia, flax, pepitas)
  • Sun-dried tomatoes packed in oil
  • Pitted olives
  • Spice World Ready-to-Use Pesto

Budget-Friendly Meal Prep Recipes for Saving Money

Saving money doesn’t mean sacrificing flavor. Try these tips for stretching ingredients across meals:

Roast your veggies and use them multiple ways:

Toss your favorite chopped veggies in olive oil, season with salt and pepper, and roast on a parchment-lined baking sheet at 400 degrees F for 25-35 minutes, until fork tender. Time will vary depending on the vegetable. Enjoy roasted veggies in grain bowls, salads, sandwiches/wraps, omelets, and soups.

Other tips for meal prepping on a budget:

  • Go meatless (or use less meat in recipes and more veggies/grains)
  • Buy in bulk: you’ll get more for your money
  • Shop store brands: The quality is often the same as the national brands
  • Consider convenient, ready-to-use products to stretch ingredients like garlic, onion, and ginger across meals and reduce prep time.

Find a complete list of budget-friendly meal prep recipes here.

Nutrient-Dense Meal Prep Ideas for Busy Professionals

Energy-Boosting Meal Prep Ideas with Garlic, Ginger, and Onions

Garlic, ginger, and onion are a power trio: Combining these three ingredients provides a range of potential health benefits, from anti-inflammatory and antioxidant properties to improved digestion, boosted immunity, and heart health support.

This carrot-ginger soup may be the perfect energy-boosting workday lunch. It’s packed with superfood ingredients and big on flavor. Round out your meal with a green salad topped with walnuts and a whole grain roll.

Ingredients

Instructions 

  1. In a large stockpot over medium heat, add olive oil, Spice World Ready-to-Use Chopped Easy Onion, and carrots. Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes. Add Spice World Ready-to-Use Minced Garlic, Spice World Squeezable Minced Ginger, and turmeric, and stir to combine. Cook 1 to 2 minutes more.
  2. Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes.
  3. Remove from heat and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth.

Find more energy boosting recipes here.

Incorporating Garlic, Ginger, and Onions Into Vegetarian Meal Prep

Eating plant-based? Versatile aromatics like garlic, ginger, and onion can provide deep flavor in everything from sauteed greens to slow-cooked beans.

Spiced Tomato Chickpea Stew

Flavored with garlic, ginger, onion, cinnamon, and turmeric, this hearty spiced tomato and chickpea stew comes together in about 20 minutes. Cut down on prep time by using Spice World Ready-to-Use Chopped Easy Onion, Spice World Squeezable Minced Ginger, and Spice World Ready-to-Use Minced Garlic. Enjoy this soup on its own, with bread on the side, or over your favorite cooked whole grain.

Hungry for more plant-based meal prep recipes? Find weeks of plant-based breakfast, lunch, dinner, and snack recipes here:

Frequently Asked Questions About Meal Prep for Resolutions

How Do I Start Meal Prepping for Weight Loss?

Meal prep is a great strategy to help you lose or maintain your current weight. With meal prep, you’re ensuring your meals provide a variety of “clean”, nutritious foods, in perfectly-portioned, portable containers. Here are 4 tips to keep in mind:

  1. Make a master list of meals you and your family enjoy, checking your fridge and pantry for ingredients you may already have on-hand. This makes it easier to plan your weekly menu.
  2. Set aside one day and time (likely 1-2 hours) for chopping ingredients and cooking. This could be Saturday or Sunday afternoon after grocery shopping.
  3. Start small: Thinking about cooking for seven days may be overwhelming, so focus on three or four to start.
  4. Repeat: Save your favorite weekly meals so you can go back to them in future weeks.

Find dietitian-approved recipes and tips to help you reach your weight loss goals here.

How can I meal prep without spending too much time in the kitchen?

  • Plan meals with 5 ingredients or fewer.
  • Every week, make sure you have…
    1. One grain (such as quinoa, rice, or pasta)
    2. A few veggies (raw and cooked—examples include chopped bell peppers, shredded carrots, sliced mushrooms, roasted broccoli, roasted sweet potatoes, blanched green beans, and/or steamed asparagus).
    3. Two proteins: (such as salmon, shrimp, tilapia, tofu, tempeh, beans, eggs, chicken, and pork). Consider different textures to mix things up. This could be taco bowls one day using ground chicken or turkey, and a salmon dish with a fresh fillet another day.
  • Cook the items that take the longest first. For example, roasted potatoes take longer than cooking quinoa, so start the potatoes in the oven first and cook the quinoa stovetop while the potatoes roast.

What are some nutrient-rich foods to include in meal prep?

  • Leafy greens (kale, arugula, spinach, collard greens)
  • Cruciferous veggies: broccoli, cauliflower, brussels sprouts
  • Unsalted nuts (walnuts, almonds) and seeds (flax, hemp, chia)
  • Beans and legumes
  • Whole grains (quinoa, oatmeal, barley, brown rice, farro)
  • Berries
  • Low fat dairy
  • Fish (preferably those rich in Omega 3 like salmon and trout)
  • Eggs
  • Avocados
  • Herbs and spices (garlic, onion, ginger, cinnamon, turmeric, oregano)

What Are Some Easy Recipes for Meal Prep Beginners?

Here are 30 easy recipes to get you started on your meal prep journey.

What are the best containers for meal prep?

Look for containers that are durable, reusable, and versatile for both cold storage and heat.

These are our favorite glass and plastic meal prep containers.

How long will my meal prepped ingredients stay fresh in the fridge or freezer?

Refrigeration at 40°F or lower

1-2 days: Cooked ground poultry or ground beef

3-4 days: Cooked whole meats, fish and poultry; soups and stews

5 days: Cooked beans; hummus

1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container

2 weeks: Soft cheese, opened

5-6 weeks: Hard cheese, opened

Freezing at 0°F or lower

2-3 months: Soups and stews; cooked beans

3-6 months: Cooked or ground meat and poultry

6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag

8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

Resolving to learn something new, eat healthier, and reduce stress in 2025? Meal prep may be the answer. Find recipes, products, and tips to help you achieve your New Year’s resolutions at Spice World Inc.

Sources

Spice World Ready-to-Use Minced
Garlic, Squeezable Minced Ginger, and Chopped Easy Onion
Spice World – Ginger Shrimp Stir Fry
Spice World Squeezable Minced Ginger
Spice World Ready-to-Use Minced Garlic
Serious Eats – Best Woks
Tasty – Easy Healthy Meal Prep Recipes
Spice World – Garlic Teriyaki Chicken Marinade
AllRecipes – Garlic and Herb Marinade
Spice World Ready-to-Use Minced Garlic
Sprinkles and the Smiths – Sun-Dried Tomato Marinade
Food52 – Onion Marinated Grilled Chicken Breasts
Spice World Ready-to-Use Chopped Easy Onion
Little Sunny Kitchen – Veggie Omelet
Gimme Delicious – Sheet Pan Roasted Garlic-Herb Chicken
Seasonal Produce Guide
The Heritage Cook – Stir-Fry Rice Bowls
EatingWell – Sample Meal Plans
Everyday Health – Energy Boosting Recipes
Desiree RD – Spiced Tomato Chickpea Stew
Sweet Peas and Saffron – Vegan Meal Prep Recipes
EatingWell – Meal Prep for Weight Loss
Tasty – Easy Meal Prep Ideas
NY Times Wirecutter – Best Food Storage Containers
Beat The Budget – Meal Prep Recipes
Spice World Health Benefits
Spice World Ready-to-Use Pesto
Spice World Recipes

 

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