If you are a fan of convenience and efficiency when it comes to your food preparation, these 10 easy meal prep ideas are your way to go!
These grab-and-go meals are never boring (very colorful actually!), not only they will maximize your time but they are also friendly on your budget and are so healthy too!
Meal prepping is intimidating and overwhelming at first but if you have a goal in mind as to why you want to do it, it will get easier and easier by the second.
It takes careful planning and dedication. In fact, it's doable and enjoyable.
What are the benefits of meal prep?
Through meal prep, you will start making healthier choices, eat better and spend less.
Because you control what you eat, it will allow you to eat more fruits and vegetables and help you minimize and spend less on eating out.
It is stress-free as well because one meal prep is good for 3-4 days of meals that you can freeze up and reheat.
What are the things you need for meal prep?
First, you will likely need containers. There are plenty of choices that you can buy from amazon or Walmart.
Glass and bpa-free plastic containers are the common containers for meal prep.
Secondly, you need to schedule or plan when you are going to start it. Along with it, you need a meal prep grocery list.
You also need to consider what are the cooking tools you need when doing meal prep. For example, oven (you can align all the veggies for easy baking but avoid overcrowding), slow-cooker/instant pot ( you just need to put everything in it and leave it to cook), blender or food processor (for sauces and dressing), skillet and many more.
If you are ready to dive in, go through the list of meal prep recipes below for your reference on some of the meal prep 'how to's.
1. Sheet Pan Thai Peanut Chicken Meal Prep
Experience the delicious taste of creamy peanut butter and spicy chili sauce in this meal prep recipe. The ingredients are easy to assemble and most of them are store-bought.
You can cook it on a sheet pan and it will do well when cooked in an slow cooker too. For a savory meal prep with chicken, marinading it overnight is a must but optional.
2. Make Ahead Breakfast Taco Egg Bowl
This breakfast meal prep idea is absolutely full of protein that will keep you energize throughout the day! Who does not love eggs?
With the eggs scrambled separately, just throw in every ingredients in a skillet and you're good to go. Don't forget to sprinkle it with cheese and add salsa dip on the side.
3. Meal Prep Instant Pot Italian Stuffed Meatballs
This super juicy and flavorful lean turkey meatballs has mozarella cheese stuffed inside. So easy to cook, make the balls, put everything in your instant pot then walk away!
4. Teriyaki Chicken Meal Prep Bowls
This better than take out meal prep idea is a common favorite, and making it is easy-peasy. The teriyaki sauce is sweetened just right.
You can pair it with steamed broccoli or with any of your favorite vegetables. White rice is perfect for this meal but brown rice or quinoa works fine as well.
5. Cuban-Style Tuna Meal Prep Bowls
This super healthy meal prep idea is gluten-free and paleo! It uses a ready-seasoned tuna from your favorite grocery store. It's a meal with lean protein and a kick of jalapeno flavor.
You can can lettuce on the side to add crispiness, fresh tomatoes and topped it with a dairy-free yogurt. Squeeze in a sliced lime for a tangy taste!
6. Chicken Shawarma Quinoa Bowls
If you love middle eastern cuisine, this make-ahead meal is exemplary for your palate. Correctly marinating the chicken is a crucial step to attain that authentic chicken shawarma essence.
You can grill the meat, pan fry or bake! Do what's easy for you to do!
7. Vegetarian Breakfast Burrito
This burrito grab-and-go meal is vegetarian to the tiniest ingredient. It freezes well that you can make a batch.
No defrosting or thawing needed, you can put it in the oven right away.
This healthy and delicious burrito has kidney beans, rice or quinoa, spinach, eggs and cheese (of course!) inside.
8. Protein Snack Pack
This snack pack is just full of protein, no-cook and very easy to assemble saving you a lot of time!
The kids will surely love this go-to snack. Whether you are on the road, looking for a snack after workout, or on a lunch break, this meal prep lunch box is the real deal!
9. Easy High Protein Vegan Meal Prep
Another great entry to our meal prep list is this high-protein and low-carb recipe that is made from super fresh ingredients!
Best of all it's oil-free and it made of quinoa, roasted veggies with citrusy flavor of lime and a punch of turmeric.
10. Instant Pot Chicken Yakitori Meal Prep
You will definitely love this Yakitori! Why not make this meal prep for the week?
It's a Japanese recipe not cooked in a traditional way using a skewer. This recipe is cooked in an instant pot.
It's freezer-friendly. The sauce is just so savory. You can't just get enough!