In today’s fast-paced world, finding time to cook healthy meals can be a challenge. But with a little planning and preparation, it is possible to eat well even when you’re short on time. Meal prep is a great way to save time during the week and ensure that you have healthy, delicious meals ready to go when you need them. Here are seven easy meal prep recipes for busy people that will make eating well a breeze.
1. Sheet Pan Chicken and Veggies
One of the easiest ways to meal prep is to use a sheet pan to cook everything all at once. For this recipe, simply season boneless, skinless chicken breasts with your favorite herbs and spices, then place them on a sheet pan along with a variety of chopped vegetables such as bell peppers, zucchini, and cherry tomatoes. Drizzle with olive oil and roast in the oven at 400 degrees for about 20-25 minutes, or until the chicken is cooked through and the vegetables are tender. Divide into meal prep containers and you have healthy, protein-packed meals ready to go for the week.
2. Quinoa Salad
Quinoa is a great base for meal prep recipes because it’s quick-cooking and packed with protein and fiber. To make a quinoa salad, cook quinoa according to package instructions and let it cool. Then, mix in your favorite chopped vegetables such as cucumbers, bell peppers, and red onion, along with some fresh herbs like parsley and mint. Dress with a simple vinaigrette made with olive oil, lemon juice, and salt and pepper. Divide into containers for easy grab-and-go lunches or dinners.
3. Turkey and Black Bean Burrito Bowls
Burrito bowls are a popular meal prep option because they’re customizable, portable, and delicious. For this recipe, seasoned ground turkey is cooked and combined with black beans, corn, and bell peppers. Serve over cooked rice or quinoa, and top with your favorite toppings such as avocado, salsa, and shredded cheese. Divide into containers for a week’s worth of satisfying meals that will keep you fueled throughout the day.
4. Overnight Oats
For a quick and easy breakfast option, try making overnight oats. Simply combine rolled oats with your choice of milk, yogurt, and sweetener in a mason jar or container. Add in toppings like fresh fruit, nuts, and seeds, then refrigerate overnight. In the morning, give it a stir and you have a delicious and nutritious breakfast ready to go. Overnight oats are perfect for those busy mornings when you need a healthy meal on the run.
5. Sausage and Vegetable Pasta
Pasta is a simple and satisfying meal that can be easily prepped ahead of time. For this recipe, cook your favorite pasta according to package instructions. In a separate skillet, cook sliced Italian sausage with a mix of vegetables such as bell peppers, onions, and mushrooms. Toss the cooked pasta with the sausage and vegetables, then finish with a drizzle of olive oil and grated Parmesan cheese. Portion into containers for a week’s worth of hearty and delicious lunches or dinners.
6. Chicken and Sweet Potato Soup
Soup is a comforting and nourishing meal that can be made in advance and enjoyed throughout the week. For this recipe, cook diced chicken breast in a large pot with garlic, onion, and spices. Add in chopped sweet potatoes, carrots, and celery, along with chicken broth and simmer until the vegetables are tender. Divide into containers and you have a hearty and healthy soup that will warm you up on a chilly day.
7. Veggie Stir-Fry
Stir-fries are a quick and easy meal that can be customized to your liking. For this recipe, simply sauté your favorite vegetables such as broccoli, bell peppers, and snap peas in a skillet with garlic and ginger. Add in cooked protein like chicken, tofu, or shrimp, and toss with a simple sauce made with soy sauce, sesame oil, and honey. Serve over cooked rice or quinoa and portion into containers for a week’s worth of flavorful and colorful meals.
In conclusion, meal prep doesn’t have to be complicated or time-consuming. With a little planning and preparation, you can have healthy and delicious meals ready to go whenever you need them. Try these seven easy meal prep recipes for busy people and take the stress out of mealtime. Your body and taste buds will thank you!
