Heart-Healthy Meal Prep: 3 Easy Recipes to Fuel Performance
In honor of American Heart Month, try these heart-healthy meal prep recipes that are designed to fuel performance while protecting your heart. Each dish provides lean protein, magnesium, omega-3s, fiber, and antioxidants to support recovery, reduce inflammation, and promote long-term health and longevity.
Dark Chocolate Chia Seed Pudding
This simple snack makes a great late-night sweet treat or afternoon pick-me-up. Packed with antioxidants, fiber, omega-3s, and magnesium, this chia pudding is nourishing, satisfying, and packed with heart healthy nutrients!
Makes: 6 servings
Storage: Keeps in the refrigerator for up to 4 days
Ingredients
½ cup chia seeds
1½ cups milk of choice (ultra-filtered works great for extra protein)
¼ cup Dutch-processed cocoa powder
2–4 Tbsp pure maple syrup (optional, to taste)
½ tsp vanilla extract
Cinnamon, to taste
Pinch of sea salt
Directions
In a bowl or blender, combine the cocoa powder, milk, maple syrup, vanilla, cinnamon, and sea salt. Mix or blend until smooth and well combined.
Add the chia seeds and whisk thoroughly. (If you used a blender in step 1, transfer the mixture to a bowl before whisking in the chia seeds.)
Cover and refrigerate for at least 3–5 hours, or overnight, until thickened.
Tip: After about 30 minutes in the fridge, give the mixture another whisk to help evenly distribute the chia seeds.
To Serve
Serve chilled with your favorite toppings. Fresh berries, chopped walnuts or pecans, or a low-sugar whipped topping are all great options.
Southwest Stuffed Sweet Potatoes
These stuffed sweet potatoes are packed with lean protein, fiber, and antioxidants! Pair one or two of these stuffed potatoes with a mixed greens salad and you have an amazing heat healthy meal!
Recipe inspired from SkinnyTaste, click here for the original recipe
Makes: 4 servings
Storage: Keeps in the refrigerator for up to 4 days
Ingredients
4 large sweet potatoes
1 tsp avocado oil
1 jalapeño, seeded and diced
½ yellow onion, diced
1 lb 93% lean ground turkey or beef
3 cloves garlic, chopped
1 packet of taco seasoning
1 15oz can black beans, rinsed and drained
½ cup frozen or canned roasted corn
1 Tbsp chopped cilantro, plus extra for garnish
¾ cup shredded pepper Jack cheese
Directions
Heat the oven to 400°F.
Prep your potatoes by piercing them several times with a fork and bake for 45–60 minutes, until very tender.
For the filling, heat oil in a large skillet over medium heat. Add the jalapeño and onion and cook for 5-6 minutes, until slightly softened.
Add the ground turkey/beef and garlic. Break up the turkey/beef, season with taco seasoning, and cook for about 7 minutes, until cooked through.
Stir in the black beans and corn and heat through. Remove from heat and stir in the cilantro.
Cut the baked potatoes lengthwise and open them up. Stuff each with the turkey mixture, pressing it in slightly.
Sprinkle with pepper Jack and broil for 2–3 minutes, until melted and bubbly. Watch closely so the cheese doesn't burn.
Optional, but you could top with Greek yogurt and fresh cilantro and serve.
Lemon-Dill Salmon with Quinoa & Roasted Vegetables
Fresh, flavorful, and nourishing, this Lemon-Dill Salmon with Quinoa & Roasted Vegetables is an easy heart-healthy meal the whole family can enjoy. Tender salmon is seasoned with bright lemon, fragrant dill, and garlic, then baked alongside colorful broccoli, bell peppers, and zucchini. Served over fluffy quinoa, this balanced dish is packed with omega-3 fatty acids, fiber, lean protein, and wholesome vegetables!
Makes: 4 servings
Storage: Keeps in the refrigerator for up to 4 days
Ingredients
4 salmon fillets (4–6 oz each)
1 tablespoon olive oil
1 lemon
2 cloves garlic, minced
1 teaspoon dried dill (or 1 tablespoon fresh)
½ teaspoon black pepper
¼ teaspoon salt
1 cup dry quinoa
2 cups broccoli florets
1 red bell pepper, sliced
1 small zucchini, sliced
2 tablespoons chopped fresh parsley
Directions
Heat oven to 400°F.
Cook the quinoa: Rinse quinoa, then simmer with 2 cups water for about 15 minutes, until the water is absorbed. Fluff with a fork.
Season the salmon: Place fillets on a lined baking sheet. Drizzle with olive oil and lemon juice. Add garlic, dill, pepper, and a small amount of salt.
Roast the vegetables: Toss broccoli, bell pepper, and zucchini with a little olive oil and spread around the salmon.
Bake for 12–15 minutes, until the salmon flakes easily and reaches 145°F internally. The vegetables should be tender and lightly browned.
Serve the salmon over quinoa with the roasted vegetables. Finish with fresh parsley and another squeeze of lemon.