6 Simple Meal Prep Recipes To Save Time And Eat Well

Are you struggling to balance a busy schedule with eating healthy? Meal prepping might be the solution you need! It's a time-saver and a great way to ensure you stick to your health goals without the hassle of daily cooking. But where do you start, and what recipes are worth your time?

In this article, we'll walk you through simple, practical meal prep recipes that make life easier while keeping your meals delicious and nutritious.

Before diving into recipes, let’s address the big question: why should you consider meal prep? The benefits are undeniable:

Prepping meals in advance means fewer hours in the kitchen during the week.

Planning and preparing meals makes you less likely to choose unhealthy, last-minute options.

Cooking in bulk reduces food waste and trims down those frequent takeout expenses.

Knowing what you'll eat daily removes the Stress of deciding what to have for dinner after a long day.

Now, let’s jump into the recipes!

Mornings can be hectic, but breakfast doesn’t have to be skipped. Overnight oats are the perfect grab-and-go meal that’s both filling and customizable.

1/2 cup rolled oats

1/2 cup milk (dairy or plant-based)

1/4 cup Greek yogurt

1 tsp chia seeds

1 tsp honey or maple syrup (optional)

Toppings: fresh fruit, nuts, or granola

1.Combine oats, milk, yoghurt, chia seeds, and sweeteners in a jar or container.

2.Stir well, seal, and refrigerate overnight.

3.Add your favourite toppings, such as berries, banana slices, or almonds, in the morning. Enjoy cold or warm!

If lunchtime leaves you reaching for fast food, Mason jar salads can be your healthy alternative. These are easy to assemble and stay fresh for days.

2 cups mixed greens

1/2 cup cooked quinoa or brown rice

1/2 cup chopped veggies (e.g., cucumbers, bell peppers, cherry tomatoes)

1/4 cup protein (e.g., grilled chicken, chickpeas, or boiled eggs)

2 tbsp dressing of your choice

1.Start by layering the dressing at the bottom of the jar.

2.Add denser ingredients like grains, proteins, and chopped veggies.

3.Top with leafy greens to prevent them from wilting.

4.Seal tightly and refrigerate. When ready to eat, shake the jar and pour the salad into a bowl.

Dinner doesn’t get any easier than a one-pan recipe! This meal is perfect for batch cooking and reheats wonderfully.

4 boneless, skinless chicken breasts

2 cups chopped vegetables (e.g., broccoli, carrots, zucchini)

2 tbsp olive oil

1 tsp garlic powder

1 tsp paprika

Salt and pepper to taste

1.Preheat your oven to 400°F (200°C).

2.Place chicken and veggies on a large sheet pan.

3.Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper.

4.Toss to coat evenly, then spread everything in a single layer.

5.Bake for 25-30 minutes or until the chicken is cooked through. Divide into meal prep containers for easy dinners.

A stir-fry is a versatile, quick meal that can be made in large batches. This recipe is packed with protein and veggies for a balanced meal.

1 lb ground turkey

2 cups mixed vegetables (e.g., bell peppers, snap peas, carrots)

2 tbsp soy sauce

1 tbsp sesame oil

1 tsp ginger (minced)

1 tsp garlic (minced)

Cooked rice or noodles for serving

1.Heat sesame oil in a large skillet over medium heat.

2.Add ginger and garlic, sautéing for 1-2 minutes until fragrant.

3.Add ground turkey, cooking until browned.

4.Toss in the vegetables and soy sauce. Cook until the veggies are tender but crisp.

5.Serve over rice or noodles, or portion into containers for an easy meal prep option.

These egg muffins are perfect for breakfast or a snack. They're easy to make, portable, and customizable with your favourite ingredients.

6 large eggs

1/2 cup diced vegetables (e.g., spinach, mushrooms, bell peppers)

1/4 cup shredded cheese (optional)

1/4 cup cooked bacon or sausage (optional)

Salt and pepper to taste

1.Preheat your oven to 375°F (190°C).

2.Whisk the eggs in a bowl and season with salt and pepper.

3.Grease a muffin tin and divide vegetables and protein evenly among the cups.

4.Pour the egg mixture over the fillings, filling each cup about 3/4 full.

5.Bake for 20-25 minutes or until the eggs are set. Store in the fridge for up to 5 days.

This hearty and flavorful lentil curry is a perfect meal prep option. It offers plenty of protein and fibre to keep you full and energized. It reheats beautifully and pairs well with rice, quinoa, or naan.

1 cup dried lentils (red or green), rinsed

1 can (14 oz) coconut milk

1 can (14 oz) diced tomatoes

2 cups chopped vegetables (e.g., carrots, spinach, bell peppers)

1 onion, diced

2 garlic cloves, minced

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon cumin

1 tablespoon olive oil

Salt and pepper to taste

1.Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until fragrant.

2.Stir in curry powder, turmeric, and cumin, cooking for 1 minute to bloom the spices.

3.Add lentils, diced tomatoes, coconut milk, and 2 cups water. Bring to a boil, then reduce to a simmer.

4.Cover and cook for 20-25 minutes, stirring occasionally, until lentils are tender.

5.Add the chopped vegetables in the last 5-10 minutes of cooking—season with salt and pepper.

6.Portion into containers with rice or quinoa for a ready-to-go meal.

Create a weekly menu and grocery list to streamline your shopping and prep process.

Cook large quantities of rice, quinoa, or roasted vegetables to use in multiple meals.

Airtight, microwave-safe containers keep meals fresh and make reheating a breeze.

Mix and match ingredients to keep things interesting and avoid monotony.

Meals like soups, stews, and casseroles freeze well and save you on busy weeks.

Meal prepping doesn't have to be complicated or time-consuming. With these simple recipes, you'll have a variety of tasty, healthy meals ready to go. Whether it's breakfast, lunch, or dinner, a little planning can save time and eat well. So, grab your containers and get prepping – your future self will thank you!