Quick and Easy Meal Prep Recipes
Did you know the “Stay Fit Mom Meal Prep Cookbook” has over 40 tasty recipes for meal prep? These recipes keep your meals interesting all week long. Meal prep is essential in our busy lives. It’s a smart way to stay healthy when we’re always on the go.
Meal prep saves time and money, and it keeps you on track with your nutrition goals. By planning ahead, you can avoid unhealthy fast food when you’re tired. Spending on good containers, costing between $4.99 and $7.99, can really help with meal prep. Also, regular meal prepping makes it easier to track what you eat and stick to your health goals.
Let’s dive into some tasty meal prep recipes for breakfast, lunch, and dinner. We’ll also share some handy tips for making meal prep easy.
Delicious Low-Carb Turkey Gyro Bowls
Need a tasty meal that keeps carbs low? Try Low-Carb Turkey Gyro Bowls. They’re full of flavor and healthy stuff. They’re perfect for anyone’s busy life.
This yummy dish has spiced turkey, a cool cucumber salad, and homemade tzatziki sauce. It’s ideal for quick meal prep. Prepare them in advance and have quick meals ready for the week.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Yields: 4 servings
- Calories per serving: 356
Here’s what you need for the tzatziki:
- 1 Persian cucumber or 1/2 English cucumber
- 1 clove garlic
- 1/2 cup chopped fresh mint
- 1/8 teaspoon kosher salt
Ingredients for the cucumber salad are:
- 4 Persian cucumbers or 2 English cucumbers
- 1/2 small yellow onion
- 1 cup quartered cherry tomatoes
- 2 teaspoons extra-virgin olive oil
- 1/2 teaspoon kosher salt
And for the turkey, you’ll need:
- 1 tablespoon extra-virgin olive oil
- 1/2 yellow onion
- 1 pound ground turkey
- 2 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 3/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
This meal is great because it can be eaten hot or cold. It’s the kind of meal prep that never gets old. Try these Low-Carb Turkey Gyro Bowls for your next meal prep!
Freezer Burritos: A Time-Saving Recipe
Imagine a busy night when time is flying, and you’ve not thought about dinner. Freezer burritos come to the rescue. In about 30 minutes, you can prep these tasty meals. They’re perfect for filling up meal prep containers and saving time.
To start, you’ll need:
- 2 cups of white rice
- 1 pound of boneless skinless chicken breast
- 1 8-ounce jar of salsa verde
- Your choice of tortillas (recommended size: 10-12 inches)
- 1 red pepper, 1 green pepper, and 1 white onion
- 1/2 cup of grated cheese
First, cooking the rice is a breeze. Just mix 2 cups of water with the rice in an Instant Pot. You’ll get a fluffy base, ready for those yummy fillings. Next, for the salsa chicken, just put the seasoned chicken and salsa verde into a slow cooker or Instant Pot. It’ll be ready in about 5 minutes under pressure.
- 1/3 cup of cilantro rice
- 1/3 cup of sautéed peppers and onions
- 1/2 cup of the chicken and bean mixture
- 1/4 cup of grated cheese
Wrap each burrito by itself with plastic wrap, wax paper, or foil. This keeps them fresh and makes reheating simple. You can freeze them for up to 3 months for the best taste. But they’ll last up to 6 months if you take good care of them.
Reheating is simple. Microwave for 2-4 minutes or get them crispy in a skillet for 3-4 minutes on each side. You can also bake wrapped burritos at 400°F for 45 minutes. Just uncover them for the last 10 minutes for a golden finish. These freezer burritos make meals quick and tasty. They’re great for any busy family.
Make Ahead Meals: Copycat Egg McMuffin
Want a fast and tasty breakfast to start your day right? These Copycat Egg McMuffins are perfect for your breakfast prep. With this recipe, you’ll make twelve sandwiches. It’s great for when mornings are rushed, and you’re thinking of visiting the drive-thru.
It only takes about 5 minutes to mix the eggs. Then, you bake them for 18-22 minutes. Each sandwich is made with an egg, cheese, Canadian bacon or another meat, and an English muffin. A little salt and pepper make these flavors pop. These make ahead meals will keep your morning hunger away.
If you’re watching what you eat, try turkey bacon or add veggies like mushrooms or spinach. Each sandwich is about 354 calories. That’s way better than most fast-food options.
You can freeze these sandwiches for a month. To eat, just warm them in the microwave for 1-2 minutes. This easy meal prep means you don’t have to skip good nutrition, no matter how busy you get. With make ahead meals, your mornings will be smoother.
Healthy Meal Prep with Blended Overnight Oats
Looking for a quick and healthy breakfast? Try blended overnight oats. They are easy and good for you. With rolled oats, almond milk, Greek yogurt, and maple syrup, you make a tasty breakfast in less than ten minutes.
Blended overnight oats have about 293 calories per serving. They are full of protein and carbs. The secret is in the old-fashioned rolled oats. They soak up liquid well but don’t get soggy, giving you a creamy, pudding-like meal.
To keep your oats tasty, soak them for at least 6 hours. Or soak them for 2-4 hours if you’re short on time. Store them in a 16 oz mason jar to keep fresh for five days in the fridge.
You can add lots of toppings to your oats. Try berries, chocolate chips, or peanut butter for fun flavors. Or, for more nutrition, add chia seeds or protein powder. You can make your oats your way!
Blended overnight oats are great for meal prep. They are perfect for busy weekdays or camping trips. You can even freeze them for three months. Start your day with a serving and feel energized!
Batch Cooking: The Benefits of Cooking in Batches
Batch cooking can change your week and make meal prep easy. This method lets you cook lots of food at once, cutting down kitchen time. Just a few hours on the weekend can get your meals ready for the whole week.
Meal prep cuts down food waste. It makes you use ingredients wisely and enhances the taste of your meals. Healthier meals can lower the risk of diseases like type 2 diabetes.
Those who batch cook tend to eat healthier. They eat 10-15% fewer calories than people who eat out a lot. Adding more veggies and grains can lessen heart disease and obesity risks. Cooking more food hardly adds to your kitchen time.
Meal planning is a breeze with batch cooking. It reduces the stress of choosing what to eat and makes meals more enjoyable by 25%. Batch cooking makes it easy to try new recipes and flavors. To learn more about batch cooking, check out this article.
Batch cooking and smart meal planning are key to long-term health. They save time, lower stress, and improve your meals throughout the week.
Simple Meal Prep Ideas for Breakfast
Start your morning right with easy simple meal prep ideas! Planning ahead lets you create yummy meals. They’re quick to make and great for your health. Try out smoothies or egg muffins if you’re always on the go but want to eat well.
- Muffin-Tin Eggs: Customize with your choice of veggies, herbs, and cheeses for a quick breakfast that fits your taste.
- Sriracha, Egg & Avocado Overnight Oats: A mix of whole grains topped with a fried egg and veggies keeps you full and satisfied.
- Spinach & Feta Quiche: Utilize frozen spinach for a budget-friendly and nutritious option.
- Cinnamon Roll Overnight Oats: Enjoy a dessert-like breakfast while benefiting from whole grains and spices.
- Vegan Freezer Breakfast Burritos: Stock up on these protein-rich burritos; they last up to three months in the freezer.
- Banana Protein Muffins: Packed with Greek yogurt and peanut butter, these muffins pack a nutritious punch.
- Spinach-Avocado Smoothie: Post-workout, this smoothie provides 18 grams of protein and 8 grams of fiber.
Overnight oats are big in the meal prep world. You can make lots at once for everyone. Adding chia and flax seeds boosts their health benefits even more.
These breakfast ideas suit many diets and are great for families. Playing with flavors and ingredients keeps mornings interesting. Meal prep becomes a fun part of your day!
Easy Lunch Ideas: Greek Salad Cottage Cheese Bowls
Are you searching for easy lunch ideas that are full of flavor? Greek Salad Cottage Cheese Bowls are a perfect choice. They blend creamy cottage cheese with fresh veggies. This dish is a great source of protein, making it a smart healthy meal prep choice for the whole week.
It only takes 10 minutes to make these tasty bowls. They pack 26 grams of protein per serving, giving you lots of energy. Ingredients like cherry tomatoes, cucumber, and red onion add dietary fiber. This is important for good digestion.
You can tweak this recipe to fit your taste. Add things like shredded chicken or chickpeas to mix up the protein. Want to try something new? Throw in some avocado and feta cheese for extra flavor.
- 1 cup cottage cheese (2% fat recommended)
- ½ cup cherry tomatoes
- ⅓ cup cucumber
- 1 tablespoon red onion
- 4 kalamata olives
- ⅓ avocado
- 1-2 cm cube of feta cheese
- 1 teaspoon oregano
- 1 tablespoon olive oil
Keep cottage cheese and veggies separate until eating time to stay fresh. This makes it ideal for healthy meal prep. For how to make it, check this Greek-inspired salad recipe.
This dish is a winner for easy, healthy cooking. It’s full of good-for-you ingredients. Make it your favorite easy lunch idea and love every bite!
Quick and Easy Meal Prep for Dinner: BBQ Protein Bowls
Looking for dinner ideas that are both tasty and nutritious? BBQ protein bowls are the answer. They’re loaded with protein and really easy to make. Each bowl is around 489 calories and has a good balance of protein, carbs, and fats.
Making BBQ chicken bowls takes less than 30 minutes, and you’ll get four servings out of it. You just need crockpot BBQ chicken, some colorful veggies, and leafy greens. Add a little BBQ sauce for extra flavor. Feel free to mix up the protein or veggies to match your taste or what you have in the fridge. These bowls can be kept in the fridge for up to four days, making your week easier.
Trying these BBQ protein bowls shows how simple and tasty dinner can be, without a long time cooking. They’re full of nutritional goodies like fiber, vitamins, and minerals. Great for a quick weeknight meal or a relaxing dinner at home. Give these BBQ protein bowls a try and see how meal prep can be a breeze!
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