7 Quick and Easy Meal Prep Recipes

Do you need help getting started with healthy meal prepping but need help figuring out where to look? If so, you're in the right place. There are a lot of easy meal prep recipes about which we will talk here.

Preparing meals in advance may seem like a huge hassle, but it can hugely benefit your health and well-being. All you need to have is a good knowledge of meal-prepping and a bunch of healthy recipes.

You've come to the right place if you're looking for healthy and easy meal prep recipes. In this article, you will discover the following:

• What should be included in a healthy meal prep recipe?

• 7 easy meal prep recipes

Let’s get started!

What Should Be Included In a Healthy Meal Prep Recipe?

A nutritious meal preparation recipe should contain whole foods rich in macronutrients (carbs, protein, and fat), micronutrients (vitamins and minerals), and fiber to ensure that your body receives all the vital nutrients it requires. 

It should be cheap meals to make at home and also be easy to prepare in advance, and the ingredients should stay fresh for several days in the refrigerator.

When planning a healthy dinner for the week ahead, you must remember the following.

Choose Complex Carbohydrates 

Load up on complex carbs like those found in brown rice, quinoa, and sweet potatoes for long-lasting energy. Compared to simple carbohydrates, complex carbohydrates are absorbed more slowly in the body. Thus, it can keep you feeling satisfied for a longer time.

Choose Healthy Fats

Avocado, almonds, and olive oil are excellent healthy fats sources supporting cognitive performance. Fats have the added benefit of making you feel full and content for an extended period. 

Incorporate vegetables

Eat the best vegetables for your health to acquire the vitamins, minerals, and fiber your body needs. Consuming more vegetables is associated with a lower risk of developing chronic diseases and improved overall health.

Use Herbs and Spices

Flavorful herbs and spices, such as garlic, ginger, basil, or turmeric, for added taste. Minimize using additives. 

Friendly Reminder: 

• When combining these components, it's essential to balance the portion sizes. Make sure the recipe is appropriate for your individual caloric and nutrient needs.

• A healthy meal prep recipe relies heavily on careful portion control. You can avoid overeating by measuring your food with a food scale or standard measuring utensils.

Easy Meal Prep Recipes

Whether you're a busy professional, a student, or a parent, these easy meal prep recipes will help you stay on track with your health goals and save you time and energy in the kitchen. 

Here are some easy and healthy meal prep grilled chicken recipes, beef, pork, fish, and shrimp that will help you stay on track and make your life easier.

#1 Grilled Chicken Breast with Roasted Vegetables

This recipe is perfect for meal prepping as you can cook the chicken and vegetables ahead of time and store them in the fridge for a quick and easy meal throughout the week. The result is a juicy and flavorful chicken breast with those beautiful grill marks everyone loves.

Ingredients

• 1 lb boneless chicken breasts

• Assorted vegetables (broccoli, carrots, bell peppers)

• Olive oil

• Salt and pepper to taste

Instructions

For the grilled chicken

1. Season boneless chicken breasts with salt and pepper

2. Grill until cooked through. 

For the roasted vegetables

1. Cut the vegetables of your choice into bite-sized pieces.

2. Place them in a bowl and toss them with olive oil, salt, and pepper

3. Roast them in the oven until tender and slightly caramelized. 

Serve the grilled chicken with a side of roasted vegetables. Enjoy!

#2 Chicken Stir-Fry With Broccoli and Snow Peas

These healthy asian recipes are excellent if you plan to make a large batch and store it in the fridge for up to four days. Plus, it's also customizable! Feel free to swap in other vegetables like bell peppers or carrots.

Ingredients

• 1 lb chicken breast, sliced

• 2 cups broccoli florets

• 2 cups snow peas

• 1 onion, sliced

• 3 cloves garlic, minced 

• 2 tablespoons olive oil

• Marinade mixture (soy sauce, garlic, and ginger)

• Salt and pepper to taste

• Cooked rice as sides

Instructions

1. Slice the boneless chicken breasts into thin strips

2. Marinate them in a mixture of soy sauce, garlic, and ginger. 

3. In a hot wok or skillet, stir-fry the chicken until thoroughly cooked, then set it aside. 

4. Next, stir-fry the broccoli and snow peas until they are tender-crisp and cooked.

5. Toss in some sliced onions and minced garlic for added flavor. 

6. Finally, add the cooked chicken to the wok or skillet and toss everything together.

7. Add a splash of sesame oil. 

8. Serve over a bed of rice or quinoa for a complete and satisfying meal.

#3 Beef and Sweet Potato Hash

This beef and sweet potato hash recipe is a hearty and nutritious meal perfect for breakfast, and lunch, and also the best healthy dinner ideas. To enjoy it on the go, you can also divide the hash into individual portions and store them in the freezer

Ingredients

• 1 lb ground beef

• 2 sweet potatoes, diced

• 1 cup green beans, steamed

• 1 onion, diced

• 1 bell pepper, diced

• 2 tablespoons olive oil

• Salt and pepper to taste

Instructions

1. Brown ground beef in a large skillet

2. Add diced sweet potatoes, chopped onion, and diced bell pepper. 

3. Cook until vegetables are tender.

4. Serve with a side of steamed green beans.

For added flavor and nutrition, toss in some chopped bell peppers, garlic, and spices like cumin and chili powder. 

#4 Pork Tenderloin With Roasted Vegetables 

These easy meal prep recipes roasted pork tenderloin is packed with garlic and mustard flavors, and the juices create a delicious sauce for the veggies. It's a one-pan meal that's perfect for any day, and it only takes 30 minutes to cook.

Ingredients

• 1 lb pork tenderloin

• 2 garlic cloves, minced

• 3 tbsp coarsely ground mustard

• 2 sprigs of rosemary, finely chopped

• ½ cup carrots

• ½ cup parsnips

• ½ lb Brussels sprouts

• Salt and pepper to taste

• Olive oil 

Instructions

1. Season the pork tenderloin with salt, pepper, garlic, ground mustard, and rosemary.

2. Roast the pork in the oven until it's cooked through and juicy.

3. For the roasted vegetables, cut broccoli, carrots, and bell peppers into bite-sized pieces

4. Toss with olive oil, salt, and pepper.

5. Roast them in the oven until tender and slightly caramelized.

To serve, slice the pork into medallions and serve with the roasted vegetables. 

#5 Cod With Roasted Tomatoes and Zucchini

This healthy and flavorful meal features baked cod fillets, roasted cherry tomatoes, and sliced zucchini. This delicious, easy one-pan recipe is fantastic for a quick, healthy weeknight dinner. You can serve it with a side of brown rice or quinoa to make it a complete and satisfying meal.

Ingredients

• 4 cod fillets

• 2 medium zucchini, sliced

• 1-pint cherry tomatoes

• 3 tablespoons olive oil

• Salt and pepper

• 1 tablespoon chopped fresh parsley (optional)

• Brown rice (for serving)

Instructions

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. Season cod fillets with salt and pepper and place on the baking sheet.

3. Add sliced zucchini and cherry tomatoes to the baking sheet around the cod fillets.

4. Drizzle with olive oil and season with salt and pepper.

5. Bake for 15-20 minutes until the cod is opaque and flakes easily with a fork.

6. Sprinkle with chopped fresh parsley, if desired.

7. Serve with brown rice.

#6 Quinoa and Black Bean Bowl

Quinoa and black bean bowl is a delicious and healthy vegetarian meal loaded with plant-based protein, fiber, and nutrients. Combining quinoa and black beans creates a hearty and satisfying base, while the fresh vegetables add crunch and flavor. The dish is seasoned with a zesty lime dressing that complements the flavors perfectly. 

Ingredients:

• 1 cup canned black beans, rinsed

• 3/4 cup cooked quinoa

• 5 tablespoons hummus

• 1 1/4 tablespoons lime juice

• 1/4 medium avocado, diced

• 3 1/2 tablespoons pico de gallo

• 2 1/2 tablespoons chopped fresh cilantro

• Water

Instructions:

1. Take out the black beans in the can and rinse them. 

2. Cook the quinoa and mix it with the beans in a bowl. 

3. Prepare a small bowl of hummus and lime juice and mix them together. 

4. Add water to make it as thin as you prefer. 

5. Drizzle the hummus dressing over the quinoa and beans mixture. 

6. Finally, add diced avocado, pico de gallo, and chopped cilantro.

To make it ahead, you can assemble the bowl up to one day before and keep the dressing on the side. Toss the avocado with lime juice after dicing to prevent it from browning.

#7 Shrimp and Vegetable Stir-Fry

This healthy shrimp recipes stir fry is a go-to dish for a quick and healthy meal. You can use whatever vegetables you choose, along with this stir-fry sauce packed full of flavor.

Ingredients

• 4 tsp. avocado oil

• 1 lb. large shrimp, peeled and tails removed

• 1 medium-sized zucchini, cut into bite-sized

• 2 ¼ cups snap peas, trimmed

• 1 ½ cups red bell peppers, cut into bite-sized pieces

• 1.5 tbsp. garlic, minced

• 4 pieces garlic cloves, minced

For the sauce:

• 4 ½ tablespoons soy sauce

• 3 tsp. cornstarch

• 4 ½ tbsp. water

• 1 ¾ tbsp honey

• 1 ½ tbsp oyster sauce

• 1 ½ tsp sesame oil

• 1 ⅛ tsp chili garlic sauce

Instructions

1. Heat avocado oil in a nonstick skillet over medium-high heat.

2. Add the shrimp to the skillet and cook for about a minute, stirring constantly. Remove the shrimp from the skillet and set aside on a plate.

3. Add another teaspoon of oil to the skillet, then add minced ginger.

4. Add the sliced zucchini and snap peas, constantly stirring for 2 minutes.

5. Add red bell pepper and minced garlic cloves. 

6. Cook for another 1-2 minutes until the vegetables are tender.

7. Then, add the cooked shrimp back into the skillet and pour in the sauce. Stir to coat everything evenly.

8. Remove the skillet from heat and serve the stir fry over rice.

Preparing the sauce:

1. Whisk soy sauce and cornstarch in a medium bowl until combined well.

2. Add water, honey, oyster sauce, sesame oil, and chili garlic sauce. 

3. Whisk until all ingredients are well combined.

Final Thoughts

In conclusion, these 7 quick and easy meal prep recipes are a game-changer for anyone looking to streamline their meal planning, save time, and still enjoy delicious, homemade meals. By following these easy recipes for meal prep, you can simplify your weekly cooking routine and maintain a balanced and healthy diet. Whether you're a busy professional, a parent on the go, or just someone who appreciates the convenience of prepped meals, these recipes offer a diverse range of flavors and options to suit your tastes. Embrace the art of meal prepping, and you'll not only savor great-tasting food but also gain the freedom to make healthier choices effortlessly. Happy prepping and happy eating!

FAQ

Do meal prep recipes lose flavor or freshness over time?

While some recipes may lose a bit of freshness over time, proper storage and reheating can help maintain their quality. Using airtight containers and reheating with care can go a long way in preserving flavor.

Can I use these recipes for weight loss goals?

Yes, many meal prep recipes can be tailored to support weight loss by controlling portion sizes and choosing lower-calorie ingredients. Consult with a nutritionist or dietitian for personalized advice.

Are these recipes suitable for kids and families?

Yes, many of these easy meal prep recipes are family-friendly and can be adapted to suit the tastes of both children and adults.

Where can I find more meal prep inspiration and tips?

For additional meal prep ideas, tips, and inspiration, consider exploring reputable food blogs, cookbooks, and social media platforms dedicated to meal prep and healthy eating.