Tips To Serve Simple Meal Prep Ideas Easy

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Living a busy life can make healthy eating a challenge. Between work, errands, and social commitments, whipping up nutritious meals every night can feel impossible. That’s where meal prepping comes in! By dedicating some time on the weekend (or whenever works for you) to prepping your meals for the week, you can ensure you have healthy, delicious options readily available, saving you time and stress.

This guide provides several simple meal prep ideas that are perfect for beginners or anyone looking for quick and easy options. Each recipe includes ingredients, directions, and estimated nutrition information to help you stay on track with your health goals. Remember, these are just starting points – feel free to customize them with your favorite flavors and ingredients!

How to Meal Prep .
How to Meal Prep .

Meal Prep Staples:

Before diving into specific recipes, let’s gather some essentials that will streamline your meal prep process:

Large containers: Invest in a set of reusable containers in various sizes to portion and store your prepped meals.

  • Sharp knives and cutting boards: Having good quality tools makes prep work faster and more enjoyable.
  • Food labels: Label your containers with the meal name and date to avoid any confusion during the week.
  • Cooking staples: Stock your pantry with basics like olive oil, spices, dried herbs, whole grains like brown rice or quinoa, and canned goods to build upon.

  • Meal Prep Ideas:

    Now, let’s get cooking! Here are some delicious and easy meal prep ideas:

    1. Chicken and Veggie Bowls:

    These customizable bowls are a winner for their versatility and nutritional balance.


    2 boneless, skinless chicken breasts, cooked and shredded

  • 1 cup cooked brown rice
  • 1 cup roasted vegetables (broccoli, carrots, bell peppers all work well)
  • 1 cucumber, sliced
  • 1 avocado, sliced
  • 1/2 cup crumbled feta cheese (optional)
  • Lemon Vinaigrette dressing

  • Directions:

    1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender-crisp.
    2. While vegetables roast, cook and shred chicken breasts using your preferred method (baking, grilling, etc.).
    3. Divide cooked brown rice, chicken, roasted vegetables, cucumber, avocado, and feta cheese (if using) amongst your meal prep containers. Drizzle with desired amount of lemon vinaigrette dressing.

    Nutrition Facts (per serving, estimated):

    Calories: 450

  • Protein: 30g
  • Carbs: 40g
  • Fat: 20g

  • 2. Turkey Taco Bowls:

    Spice up your week with these flavorful taco bowls!


    1 pound ground turkey

  • 1 packet taco seasoning
  • 1 (15oz) can black beans, rinsed and drained
  • 1 (15oz) can corn, drained
  • 1 cup chopped tomatoes
  • 1 cup shredded lettuce
  • 1/2 cup shredded cheese (cheddar, pepper jack, etc.)
  • Low-carb tortillas (optional)
  • Guacamole or salsa (optional)

  • Directions:

    1. Brown ground turkey in a large skillet over medium heat, breaking it up as it cooks. Drain any excess grease.
    2. Stir in taco seasoning and cook for an additional minute.
    3. Add black beans, corn, and tomatoes to the skillet and heat through.
    4. Divide cooked ground turkey mixture, lettuce, cheese, and desired toppings among meal prep containers.

    Nutrition Facts (per serving, estimated):

    Calories: 400

  • Protein: 35g
  • Carbs: 30g
  • Fat: 15g

  • 3. Veggie Stir-Fry with Tofu:

    This vegetarian stir-fry is packed with flavor and perfect for a light and healthy meal.


    1 block firm tofu, drained and cubed

  • 1 tablespoon cornstarch
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 2 cups assorted vegetables (broccoli florets, bell peppers, snow peas, etc.)
  • 1 cup cooked brown rice
  • 1/2 cup stir-fry sauce (store-bought or homemade)

  • Directions:

    1. Toss cubed tofu with cornstarch and soy sauce. Set aside to marinate for 15 minutes.
    2. Heat olive oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden brown on all sides. Remove from pan and set aside.