Simplify Your Life with These 7 Easy Meal Prep Ideas

Berfin Ceren Meray
Onedio Member
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In the hustle and bustle of modern life, finding time to prepare wholesome meals can be a real challenge. But fear not! Meal prepping is here to rescue your busy schedule and help you maintain a healthy and balanced diet. Whether you're a seasoned meal prepper looking for fresh ideas or a newbie seeking guidance, we've got you covered. In this comprehensive guide, we'll share a variety of easy meal prep ideas that not only save you time but also tantalize your taste buds. Say goodbye to takeout and hello to delicious, homemade meals.

Ingredients:

  • - - Boneless, skinless chicken breasts

  • - - Assorted veggies (broccoli, carrots, bell peppers)

  • - - Olive oil

  • - - Garlic powder, paprika, salt, and pepper for seasoning

Instructions:

  • - - Preheat your oven to 375°F (190°C).

  • - - Season the chicken breasts with garlic powder, paprika, salt, and pepper.

  • - - Chop the veggies into bite-sized pieces and toss them with olive oil, salt, and pepper.

  • - - Place the chicken and veggies on separate baking sheets and roast for 20-25 minutes or until the chicken is cooked through.

  • - - Divide the chicken and veggies into meal prep containers, and you've got yourself a classic and healthy meal.

Mason Jar Salads

Ingredients:

  • - - Your favorite salad greens (lettuce, spinach, arugula, etc.)

  • - - Cherry tomatoes

  • - - Cucumbers

  • - - Red onions

  • - - Grilled chicken or chickpeas (for protein)

  • - - Salad dressing of your choice

Instructions:

  • - - Start with a clean, dry mason jar.

  • - - Begin by adding your salad dressing to the bottom of the jar.

  • - - Layer your ingredients, starting with the heaviest and most resilient ones. For example, add cherry tomatoes, cucumbers, red onions, and protein.

  • - - Top off your jar with salad greens.

  • - - Seal the jar and refrigerate. When you're ready to eat, just shake the jar to distribute the dressing, and enjoy a fresh, crisp salad.

Pasta Primavera with Pesto

Ingredients:

  • - - Whole wheat pasta

  • - - Assorted vegetables (zucchini, cherry tomatoes, bell peppers)

  • - - Pesto sauce (store-bought or homemade)

  • - - Grated Parmesan cheese

Instructions:

  • - - Cook the pasta according to package instructions. Drain and set aside.

  • - - In a pan, sauté the assorted veggies until they're tender.

  • - - Toss the cooked pasta with the sautéed vegetables and pesto sauce.

  • - - Divide into meal prep containers, sprinkle with Parmesan cheese, and you have a delectable pasta primavera ready to go.

Quinoa and Black Bean Bowls

Ingredients:

  • - - Cooked quinoa

  • - - Canned black beans (rinsed and drained)

  • - - Salsa

  • - - Avocado

  • - - Lime wedges

  • - - Fresh cilantro

 Instructions:

  • - - In each meal prep container, layer cooked quinoa, black beans, and salsa.

  • - - Pack avocado slices separately to prevent them from turning brown.

  • - - Add a wedge of lime and a sprig of fresh cilantro for garnish.

  • - - When you're ready to eat, simply assemble the ingredients, squeeze the lime, and enjoy a zesty, protein-packed meal.

Overnight Oats

Ingredients:

  • - - Rolled oats

  • - - Greek yogurt

  • - - Milk (of your choice)

  • - - Honey or maple syrup

  • - - Fresh or frozen berries

Instructions:

  • - - In a mason jar or airtight container, combine rolled oats, Greek yogurt, milk, and a drizzle of honey or maple syrup.

  • - - Add fresh or frozen berries on top.

  • - - Seal the container and refrigerate overnight.

  • - - Grab your jar in the morning, and you've got a delicious and nutritious breakfast ready to fuel your day.

Stir-Fry Delight

Ingredients:

  • - - Thinly sliced chicken, beef, or tofu

  • - - Assorted stir-fry veggies (bell peppers, broccoli, snap peas)

  • - - Stir-fry sauce (store-bought or homemade)

  • - - Cooked brown rice or quinoa

Instructions:

  • - - In a hot skillet, stir-fry your protein until cooked.

  • - - Add your choice of veggies and stir-fry sauce, cooking until the veggies are tender.

  • - - Divide your protein and veggie stir-fry into meal prep containers.

  • - - Serve over cooked brown rice or quinoa for a satisfying and flavorful meal.

Turkey and Veggie Wraps

Ingredients:

  • - Whole-grain tortillas

  • - Sliced turkey or smoked turkey

  • - Hummus

  • - Sliced cucumbers, bell peppers, and carrots

  • - Spinach or lettuce leaves

Instructions:

  • - Lay out your whole-grain tortillas.

  • - Spread a generous layer of hummus onto each tortilla.

  • - Layer sliced turkey and your choice of veggies.

  • - Add spinach or lettuce leaves for freshness.

  • - Roll up the tortillas, slice them in half, and you've got tasty turkey and veggie wraps ready to enjoy.