Let’s be honest, between work, social life, workouts (or at least attempting them), and relaxing with a favorite show, who has time to cook three fresh meals a day? That’s where meal prep comes in!
Eating healthy doesn’t have to be complicated, boring, or time, consuming. With a little planning, you can enjoy delicious, nutritious meals all week long without spending hours in the kitchen. Here’s how to make meal prep simple, stress-free, and packed with flavor!
Keep It Simple
No need for complicated recipes, just focus on key food groups that can be mixed and matched throughout the week.
Protein (chicken, tofu, salmon, turkey, eggs)
Carbs (quinoa, brown rice, sweet potatoes, whole wheat pasta)
Veggies (spinach, bell peppers, zucchini, broccoli—whatever you like!)
Healthy Fats (avocado, olive oil, nuts, seeds)
Cook Once, Eat All Week
Batch cooking is a game-changer! Set aside an hour or two at the start of the week, and you’ll have healthy, ready- to-go meals waiting for you.
Here are three easy meal prep recipes that are packed with nutrients and flavor!
1. Sweet & Spicy Honey Garlic Chicken Bowls
A perfect mix of sweet, savory, and a little heat!
Ingredients (Makes 4 Servings)
2 boneless, skinless chicken breasts (or tofu for a plant-based option)
¼ cup honey
3 tbsp soy sauce (or coconut aminos)
2 cloves garlic, minced
1 tsp chili flakes (adjust for spice level)
1 tbsp olive oil
1 cup quinoa (or brown rice)
2 cups mixed veggies (broccoli, bell peppers, zucchini)
Salt & pepper to taste
Steps
Cook the Quinoa: Rinse quinoa and cook according to package instructions. Set aside.
Make the Sauce: In a small bowl, mix honey, soy sauce, garlic, and chili flakes.
Cook the Chicken: Heat olive oil in a pan over medium heat. Cook chicken for 5-7 minutes on each side until golden brown. Pour the sauce over the chicken, let it simmer for 2 minutes, then remove from heat.
Roast the Veggies: Preheat oven to 400°F (or air fry at 375°F for 10 minutes). Toss veggies with olive oil, salt, and pepper, then roast until tender.
Assemble: Divide quinoa, veggies, and sliced chicken into meal prep containers. Drizzle extra sauce over the top!
Nutrition Per Serving: ~450 kcal, 38g protein
2. Mediterranean Chickpea Salad (No Cooking Required!)
Light, fresh, and packed with flavor—perfect for a quick lunch!
Ingredients (Makes 3 Servings)
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
¼ red onion, finely chopped
½ cup feta cheese (or plant-based alternative)
¼ cup fresh parsley, chopped
2 tbsp olive oil
Juice of 1 lemon
1 tsp oregano
Salt & pepper to taste
Steps
Mix It Up: In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, and parsley.
Make the Dressing: Whisk together olive oil, lemon juice, oregano, salt, and pepper. Pour over the salad and toss.
Top It Off: Sprinkle with feta cheese.
Store & Enjoy: Keep in airtight containers in the fridge. Serve chilled or at room temperature.
Nutrition Per Serving: ~350 kcal, 14g protein
3. Protein-Packed Egg Muffins
A perfect grab-and-go breakfast or snack!
Ingredients (Makes 12 Muffins)
6 large eggs
¼ cup milk (any kind)
½ cup spinach, chopped
½ cup diced turkey (or plant-based alternative)
½ cup shredded cheese (cheddar, feta, or mozzarella)
½ tsp salt
½ tsp black pepper
Steps
Preheat Oven: Set to 350°F and grease a muffin tin.
Whisk Eggs: In a large bowl, whisk eggs and milk. Add salt and pepper.
Add Fillings: Stir in spinach, turkey, and cheese.
Fill Muffin Cups: Pour the egg mixture evenly into the muffin tin.
Bake: Cook for 18-20 minutes, or until the eggs are set.
Cool & Store: Let them cool before storing in an airtight container in the fridge.
Nutrition Per Muffin: ~90 kcal, 7g protein
Spice It Up!
Eating the same thing every day? No way! Switch things up with different seasonings, sauces, and add-ons.
Taco seasoning for a Mexican twist
Peanut sauce for an Asian-inspired bowl
Garlic butter for a comforting meal
Pack It Like a Pro
Invest in reusable meal prep containers to keep everything fresh. Stack them in the fridge, and you’ll feel like a meal prep master every time you open the door!
Ello Duraglass Refresh Meal Prep Containers (Set of 5)
Enjoy the Freedom!
With your meals prepped, you can spend less time worrying about food and more time doing what you love—whether that’s crushing it at work, hitting the gym, or simply relaxing.
Ready to make meal prep part of your routine? Which recipe will you try first? Let me know!
Follow us on
Instagram @therelatable._
TikTok @therelatable._
Pinterest @TheRelatableMedia
Linktree @therelatable
