Disclaimer: This post contains affiliate links. If you make a purchase through these links, we may earn a small commission at no extra cost to you.
Life nowadays is very busy. Whether you’re someone working full time, struggling in school, or managing a home as a housewife, maintaining time to cook something healthy to eat every day is quite impossible. And at this point, meal prep enters. A few hours of deciding and cooking twice or thrice a week will reduce a lot of stress. Also, this planning will help you in eating healthy food, saving money, and keeping you on track with your health goals.
Meal prepping is not just for people who are concerned about their fitness or strict about their diet—it’s for anyone who wants to eat in a proper manner without getting stressed.
In this article there are 7 easy and simple meal prep ideas you can go for this week. These recipes are very simple, nourishing, and don’t ask for fancy ingredients or much time. Whether you’re just beginning or a pro at prepping, you’ll definitely find something here that will work for you.
1. Overnight Oats for Grab-and-Go Breakfasts
If you have a busy morning schedule, overnight oats are your best friends. You can make several jars of oats and store them in the fridge for at least 5 days. Overnight oats are filling, adjustable, and only take 5 minutes to make.
How to Make:
- In a container, mix half a cup of oats with half a cup of milk.
- Add 1 tbsp of chia seeds for fiber and omega-3s.
- Drizzle maple syrup or honey for the flavor of sweet.
- Add some fruits like bananas, berries, or apples.
- Let it soak overnight in the fridge.
Tip:
Try multiple flavors—cinnamon apple, chocolate banana, peanut butter berry—so you won’t get bored of the taste.
2. One-Pan Roasted Veggies and Chicken
This is one of the most simple, easy, and satisfying meal prep ideas. What you need is a baking tray and an oven—no fuss, no mess.
How to make:
- Choose your favorite veggies like carrots, bell peppers, zucchini, and broccoli (chopped).
- Add breast or thighs of chicken.
- Drizzle with olive oil, salt, pepper, garlic powder, and also with herbs like thyme.
- Now roast it at 200°C for 30 minutes.
Storage:
Divide into jars with brown rice and quinoa, and you’ll get lunch or dinner ready for the week.
3. Egg Muffins for a Protein-Packed Start
If you don’t want to have sweet breakfasts, then you should go for egg muffins, as they’re an amazing savory option. Egg muffins are rich in protein and best for busy mornings.
How to make:
- Whisk 7 eggs in a bowl.
- Add spinach, onions, tomatoes, and cheese (chopped).
- Pour into a greased muffin tray.
- Bake it at 180°C for 20 minutes.
You can also eat these muffins cold or heat them in the microwave. Add a side of toast, and your meal is perfectly ready for you.
4. Mason Jar Salads That Stay Fresh
Salads are mainly soggy, but not if you store them in a mason jar! Layer the ingredients properly and keep everything crispy until you eat.
How to make:
- Begin with dressing at the bottom.
- Add veggies like cucumber, bell peppers, and carrots.
- Then add chickpeas, boiled eggs, and grilled chicken to get the protein.
- Include greens like spinach or lettuce at the top of the dish.
Right before eating, just shake it or pour it into a bowl. It’s refreshing, crunchy, and healthy too.
5. Stir-fry Boxes for Quick Dinners
Having some stir-fry portions ready in your fridge can save you from “don’t want to cook” nights. Additionally, it’s an amazing way to use up some leftover vegetables.
How to make:
- Sauté chopped veggies like bell peppers, broccoli, carrots, and mushrooms in olive oil.
- Add tofu, shrimp, or chicken for protein.
- Sprinkle seasoning with low-sodium soy sauce, ginger, and garlic paste.
- Then serve it either with brown rice or noodles.
Storage tip:
Keep everything in a container and reheat it whenever you want to eat. You’ll get warm, delicious food in just 5 minutes.
Tired of stubborn belly fat that just won’t budge? The 14-Day Rapid Soup Diet melts fat with warm, comforting keto soups.
6. Smoothie Packs for a Quick Health Boost
Smoothies are the simplest way to take in more fruits and vegetables in your day. But it’s too irritating to wash, peel, and chop them every morning. That’s the reason why smoothie packs are amazing.
How to prepare:
- Add fruit like bananas, mangoes, and berries and greens like spinach or kale in freezer-safe bags.
- You can also put in chia seeds, oats, or krill protein powder.
- In the morning, just put all these ingredients into a blender with some milk and blend!
You’ll get a tasty smoothie in just 2 minutes without any mess or fuss.
7. Chickpea or Lentil Bowls for Plant-Based Meals
If you don’t want to eat meat or are looking for more variety, then chickpea and lentil bowls are best for you, as they’re super filling and rich in fiber and protein.
How to make:
- Cook brown lentils or canned chickpeas.
- Roast some sweet potato or cauliflower with some spices.
- Now add cooked rice or quinoa into it.
- Drizzle it with tahini, yogurt, or lemon-garlic dressing.
You can prepare 3 to 4 bowls at a time and switch up the seasoning and topping to keep the taste interesting.
Final thoughts
It’s not necessary to make your meal prep complex or boring. By adding a few ingredients and a little planning, you can fuel up your body with meals that are tasty, nutritious, and ready whenever you want them. These 7 easy meal prep ideas are not just easy but also flexible. You can even swap ingredients based on their availability in your fridge, pocket, or liking.
The beauty of prepping meals is that it gives you back time in the week. Rather than standing in front of the fridge being confused about what to eat, here you’ll have the meals that are ready. It’s a very minor habit, but this can give you a major outcome whenever the topic is about healthy diet.
So next time, instead of scrolling on your phone or watching your favorite series, take 40 minutes to schedule your meal.
