Quick, Easy, & Healthy: Weekly Meal Prep Ideas

Time is precious during the work week. If you are a busy professional (corporate world, stay-at-home-mom, etc.) then odds are you struggle to make the time to do simple things such as preparing lunch because 1. the last thing you want to do is come home and do things that take effort, 2. you already have to make dinner, and 3. meal prepping is hard. But see… that last one… that’s where you are wrong! I have learned that if I dedicate Sunday evenings to meal prepping for the week then I save SO MUCH time during the week, I’m not stressed out about finding little unhealthy things to cram in an adult lunchbox, I eat way healthier than I would have, and I actually have a lunch that I am excited about eating each day.

Now, meal prepping is not for everyone. If you are someone that likes major dietary changes each day then this might be more difficult for you but if you don’t mind a little repetition than this is an excellent way to stay on track. Before I started meal prepping I was trying to pack my lunchbox with unhealthy calorie-dense items that would hardly fill me up and it wasn’t cutting it. I was binge-eating the second I got home from work and having a desk-job, I can’t really do things like that anymore or else it will show! Thats when I switched to meal prepping and it forever changed my life (so dramatic lol but so true).

 

I am going to share with you all 3 meal prep ideas as well as some tips along the way that I personally use almost each week! None of these recipes belong to me, although I do make some changes. I discovered these recipes after a great deal of trial and error and so hopefully I will cut down on that process for others. As always, you should consult a doctor before making any dietary changes. All of these lunch ideas are based on a 1,500 calorie diet.

 

1. Spicy Garlic Lime Chicken + Brown rice + Roasted Broccoli (EASY)

• Makes 4 servings
• Chicken Ingredients:
  • 3/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 1/8 tsp paprika
  • 1/4 tsp garlic powder
  • 1/8 tsp onion powder
  • 1/4 tsp dried thyme
  • 1/4 tsp dried parsley
  • 4 boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 2 tsp garlic powder
  • 3 tbsp lime juice
• Broccoli Ingredients:
  • 1 1/2 pound broccoli
  • Olive oil
  • Salt
  • Pepper

• Chicken Directions:
  • Mix all ingredients together in a small bowl (leave out: chicken, lime juice, olive oil, and 2 tsp garlic powder)
  • Sprinkle mixture on both sides of chicken breast
  • Heat olive oil in a large non-stick skillet over medium heat. Add seasoned chicken breast and sauce until golden brown (about 6 min on each side). Sprinkle with 2 tsp garlic powder and lime juice. Cook 5 min more, stirring frequently!

• Broccoli Ingredients:
  • Cover baking sheet with foil. Spread cut broccoli out on sheet and drizzle with olive oil. Sprinkle with salt and pepper.
  • Optional: sprinkle with chopped garlic

*Serve with brown rice- portion it out into 4 meal prep containers and store for the week!

 

 

 

2. (EASIER)

Turkey Taco Meal Prep Bowls

• Makes 4 servings
• Ingredients:
  • Turkey:
    • 1 lb lean ground turkey
    • 2 tbsp taco seasoning
  • Rice:
    • 1 1/2 c. brown rice
    • 1/8 tsp salt
    • zest of 1 lime
  • Others:
    • 2 c. ice berg lettuce
    • 1 can drained, washed corn kernels
    • Optional: low-fat shredded cheese
• Directions:
  • Cook brown rice according to package directions, adding the lime zest and salt to the boiling water. Drain rice.
  • Cook turkey over medium heat for 10 min (or until cooked through)
  • Split turkey, corn, and rice into meal prep containers. Keep ice berg lettuce in a separate container until you are ready to eat to avoid wilting!
  • Can top with salsa + cheese if desired

 

 

3. One Pan Chicken Veggie Meal Prep (EASIEST)

• Makes 4 servings
• Ingredients:
  • 1/2 sweet potato
  • 1/2 lb brussel sprout
  • 1 carrot
  • 1/2 head broccoli
  • 1 1/2 lb chicken breast
  • Olive oil to taste
  • 1 tbsp fresh chopped thyme
  • 4 cloves minced, garlic
  • Salt, to taste
  • Pepper, to taste
• Directions:
  • Preheat oven to 425˚F
  • Cut veggies. Place each in a separate corner of a baking pan lined with parchment paper
  • Note: Broccoli & Brussel sprouts cook faster so keep the cuts thicker for those/ Sweet potatoes and carrots take more time so keep the cut thinner
  • Season veggies with olive oil, salt, pepper, rosemary, thyme, and garlic
  • Season both sides of the chicken with olive oil, salt, pepper, and the remaining rosemary, thyme, and garlic over parchment paper
  • Seal parchment paper to keep chicken moist, and place on the center of the baking pan
  • Bake for 25-30 min until chicken is fully cooked
  • Can add brown rice if desired
  • Separate into meal prep containers and enjoy!

 

Meal prep container suggestions:

1. Amazon: 3-Compartment Meal Prep Containers ($12)
2. Walmart: 15-pack 1 compartment bento box ($11.89)