meal prep meal recipes
Table of Contents
- Greek Chicken Meal Prep
- Vietnamese Chicken Meal Prep Bowls
- Popular Meal Plans for Two in 2020
- Weekly Meal Prep for Two
- Roasted Vegetables with Meal Prep Staples
Greek Chicken Meal Prep
Get your taste buds ready for this delicious Greek chicken meal prep! Perfect for the entire week, this recipe makes meal prepping a breeze. Plus, it's totally healthy and packed with all the good stuff.
Ingredients:
- 1 lb boneless, skinless chicken breasts
- 1/2 cup cherry tomatoes
- 1/2 cucumber, sliced
- 1/4 red onion, sliced
- 1/3 cup feta cheese
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp oregano
- Salt and pepper, to taste
Instructions:
- Preheat a grill pan to medium-high heat.
- Season chicken breasts with salt, pepper, and oregano.
- Grill chicken breasts for 5-6 minutes per side, or until cooked through.
- In a separate bowl, whisk together olive oil, lemon juice, and a pinch of salt and pepper.
- Divide chicken, cherry tomatoes, cucumber, and red onion among four meal prep containers.
- Drizzle dressing over the top of each container and sprinkle with feta cheese.
Vietnamese Chicken Meal Prep Bowls
If you're looking for a meal prep idea that's packed with flavor, look no further than these Vietnamese chicken meal prep bowls. They're loaded with veggies, protein, and a tangy dressing that will make your taste buds dance.
Ingredients:
- 1 lb boneless, skinless chicken breasts
- 4 cups cooked brown rice
- 1 large carrot, peeled and grated
- 1 small red bell pepper, sliced
- 1/2 small red onion, sliced
- 1/2 head of lettuce, chopped
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped fresh mint
- 1/4 cup chopped roasted peanuts
- 3 tbsp fish sauce
- 2 tbsp honey
- 2 tbsp rice vinegar
- 1 tsp sriracha
- 1 clove garlic, minced
- Salt and pepper, to taste
Instructions:
- Season chicken breasts with salt and pepper, then grill for 5-6 minutes per side, or until cooked through. Let cool before slicing.
- In a small bowl, whisk together fish sauce, honey, rice vinegar, sriracha, garlic, and 1/4 cup water.
- Divide cooked brown rice, sliced chicken, carrot, bell pepper, red onion, lettuce, cilantro, mint, and chopped roasted peanuts among four meal prep containers.
- Drizzle dressing over each container and refrigerate until ready to eat.
Popular Meal Plans for Two in 2020
These meal plans are the most popular among couples in 2020. They're perfect for those who are new to meal prepping, and they're sure to satisfy your taste buds.
Meal Plan 1
Monday-Friday
- Breakfast: Overnight oats with fruit and nuts
- Lunch: Turkey and cheese sandwich with baby carrots
- Dinner: Sheet pan chicken with roasted vegetables
- Snack: Greek yogurt with honey and granola
Meal Plan 2
Monday-Friday
- Breakfast: Avocado toast with a side of fresh fruit
- Lunch: Mason jar salad with grilled chicken
- Dinner: Shrimp stir-fry with quinoa
- Snack: Apple slices with nut butter
Weekly Meal Prep for Two
Looking for a meal prep plan for two? Look no further than this delicious and easy weekly menu!
Meal 1: Spicy Beef and Broccoli
Ingredients:
- 1 lb flank steak, thinly sliced
- 4 cups broccoli florets
- 3 cloves garlic, minced
- 1 tsp grated ginger
- 2 tbsp soy sauce
- 2 tbsp oyster sauce
- 1 tbsp cornstarch
- 1 tbsp sesame oil
- 1 tsp red pepper flakes
Instructions:
- In a small bowl, whisk together soy sauce, oyster sauce, cornstarch, and sesame oil.
- In a separate bowl, toss sliced beef with half of the sauce mixture and set aside.
- In a large skillet or wok, heat 1 tbsp of oil over high heat.
- Add garlic and ginger and cook for 1-2 minutes, until fragrant.
- Add broccoli and cook for 3-4 minutes, until tender-crisp.
- Add beef and remaining sauce mixture to the skillet or wok.
- Cook for 3-4 minutes, until beef is cooked through and sauce has thickened.
Meal 2: Buffalo Chicken Meatballs
Ingredients:
- 1 lb lean ground chicken
- 1/2 cup panko breadcrumbs
- 1/2 cup buffalo sauce
- 1 large egg
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions:
- Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
- In a large bowl, combine ground chicken, panko breadcrumbs, buffalo sauce, egg, garlic powder, onion powder, salt, and pepper.
- Mix until well combined, then shape into 20 meatballs.
- Place meatballs on the prepared baking sheet and bake for 15-18 minutes, or until cooked through.
Roasted Vegetables with Meal Prep Staples
This meal prep option is perfect for those who love roasted vegetables. This recipe contains several meal prep staples that will elevate your veggies to the next level.
Ingredients:
- 4 cups of your favorite veggies (such as broccoli, carrots, and sweet potato)
- 3 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp dried oregano
- Salt and pepper, to taste
- 1 can chickpeas, drained and rinsed
- 2 cups cooked quinoa
- 1/4 cup chopped fresh parsley
Instructions:
- Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
- In a large bowl, toss veggies with olive oil, garlic powder, onion powder, oregano, salt, and pepper.
- Spread veggies in a single layer on the prepared baking sheet and roast for 25-30 minutes, or until tender.
- While the veggies are roasting, heat chickpeas in a small saucepan over medium heat.
- Divide cooked quinoa and roasted veggies among four meal prep containers.
- Top each container with chickpeas and chopped parsley.
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