New year, new meal prep: recipes for a healthy start to 2018

Jill O'Brien

One week into 2018 and New Year’s resolutions of healthier eating and working out may still be in the forefront of people’s minds. That said, try these meal prep recipes full of veggies, lean meats and whole grains to uphold that New Year’s resolution of eating better in 2018.

One Pan Italian Sausage and Veggies

Prep time: 15 minutes

Cook time: 30 minutes

2 cups carrots

2 red potatoes, about 2 cups 

1 small-medium zucchini, about 2 1/3 cups

2 red peppers, about 2 cups

1 head broccoli, about 1 1/2 cups

16 oz smoked Italian sausage, turkey or chicken


1/2 tbsp dried basil, dried oregano, dried parsley and garlic powder

1/2 tsp onion powder, dried thyme

1/8 tsp red pepper flakes (optional)

1/3 cup parmesan cheese, freshly grated (optional)

4 1/2 tbsp olive oil 

Fresh parsley, salt and pepper (optional)

Preheat the oven to 400 F. Line a large sheet pan with parchment paper or foil and set aside.

Prep the veggies (remember prep the veggies according to directions to ensure they all cook at the same time). Peel and thinly slice the carrots. Wash and chop the red potatoes (cut in half and cut halves into between 10 and 12 pieces). Halve and cut zucchini into thick coins. Chop broccoli. Remove the stems and seeds from the peppers and chop into medium-sized pieces. Cut the sausage into thick coins.

Pour veggies and sausage on the sheet pan. In a small bowl combine seasonings, salt and pepper with olive oil. Pour the seasoning & oil mixture on top of the veggies and sausage and toss to coat.

Place in oven for 15 minutes. Remove and toss veggies and sausage and return to the oven for another 10 to 20 minutes, or until veggies are crisp tender.

Remove and top, if desired, with freshly grated Parmesan cheese and fresh parsley. Serve on top of rice or quinoa if desired. 

Recipes courtesy of

Honey Sriracha Glazed Meatballs

For meatballs:

2 lb. lean ground turkey

1 cup whole wheat panko breadcrumbs

2 eggs

¼ cup green onions, chopped

½ tsp garlic powder

½ tsp salt

½ tsp black pepper

For sauce:

¼ cup Sriracha

3 tbsp reduced sodium soy sauce

3 tbsp rice vinegar

3 tbsp honey

1 tbsp grated fresh ginger

3 cloves garlic, minced

½ tsp toasted sesame oil

Preheat oven to 375 F. In a large bowl, mix turkey, breadcrumbs, eggs, green onions, garlic powder, salt and pepper until combined. Shape mixture into 1½ inch balls and place on baking sheets lightly sprayed with cooking spray. Bake meatballs for 20 to 25 minutes, or until browned and cooked through.

While the meatballs are baking, combine ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken). Toss over meatball and serve immediately over brown rice. If desired, top with green onions and a few sesame seeds. 

Recipe courtesy of