recipes for meal prepping

Table of Contents:

• Meal Prepping Bowl Recipes
• An Easy Meal Prep Recipe to Try This Week
• Quick Meal Prep Recipes to Make in 30 Minutes
• Healthy Meal Prep Recipes for an Easy Week
• Meal Prepping For Beginners

Meal Prepping Bowl Recipes

Meal prepping has taken the world by storm, and for good reason. It’s a great way to save time during the week and ensure that you always have healthy meals on hand. One easy way to meal prep is to create bowls with your favorite ingredients. Here are 9 bowl recipes to get you started:

1. Southwest Chicken Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 chicken breast, grilled
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn kernels
• 1/2 avocado, sliced
• 1/4 cup salsa
• 1/4 cup plain Greek yogurt
• Cilantro, for garnish

Instructions:

1. Cook quinoa according to package instructions.
2. Season chicken breast with your favorite spices and grill until cooked through.
3. Divide quinoa, chicken, black beans, corn, and avocado evenly among 4 containers.
4. Top with salsa and Greek yogurt, and garnish with cilantro.

2. Teriyaki Salmon Bowl

Ingredients:

• 1 cup cooked brown rice
• 1 salmon fillet, grilled or baked
• 1/2 cup broccoli florets, steamed
• 1/2 cup carrots, shredded
• 1/2 cup edamame, shelled
• Teriyaki sauce, for drizzling
• Green onions, sliced, for garnish

Instructions:

1. Cook brown rice according to package instructions.
2. Season salmon with salt and pepper and grill or bake until cooked through.
3. Divide brown rice, salmon, broccoli, carrots, and edamame evenly among 4 containers.
4. Drizzle with teriyaki sauce and garnish with green onions.

3. Greek Salad Bowl

Ingredients:

• 2 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumbers, sliced
• 1/4 cup kalamata olives
• 1/4 cup feta cheese, crumbled
• 1/4 cup hummus
• 1/4 cup tzatziki
• Pita bread, for serving

Instructions:

1. Divide mixed greens, tomatoes, cucumbers, olives, and feta evenly among 4 containers.
2. Divide hummus and tzatziki into separate containers.
3. When ready to eat, warm pita bread and serve with salad and dips.

An Easy Meal Prep Recipe to Try This Week

If you're looking for a quick and easy meal prep recipe to try this week, look no further than this one from Lively featuring Vital Proteins:

Grilled Chicken & Sweet Potato Bowl

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 lb boneless, skinless chicken breast
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 3 cups baby spinach
• 1/2 cup diced red onion
• 1 large avocado, sliced
• Balsamic glaze or dressing, for drizzling
• Red pepper flakes, for garnish (optional)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Place sweet potatoes on the baking sheet and drizzle with olive oil. Season with paprika, garlic powder, onion powder, salt, and pepper. Toss to coat.
3. Bake sweet potatoes for 25-30 minutes, or until tender and lightly browned.
4. Meanwhile, season chicken breasts on both sides with paprika, garlic powder, onion powder, salt, and pepper.
5. Heat a grill pan over medium-high heat. Add chicken and cook for 6-7 minutes per side, or until cooked through.
6. Divide spinach, sweet potato, and red onion evenly among 4 containers.
7. Slice chicken breast and add to the containers. Top with avocado slices.
8. Drizzle with balsamic glaze or dressing and garnish with red pepper flakes, if desired.

Quick Meal Prep Recipes to Make in 30 Minutes

You don't have to spend hours in the kitchen to meal prep. Try these quick recipes from An Unblurred Lady:

4. Shrimp Fried Rice

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 cups cooked brown rice
• 1/2 cup frozen peas and carrots, thawed
• 3 eggs, beaten
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 green onion, sliced, for garnish

Instructions:

1. Heat a large skillet over medium-high heat. Add garlic and cook until fragrant.
2. Add shrimp and cook until pink and cooked through.
3. Push shrimp to one side of the skillet and add beaten eggs to the other side. Scramble eggs until cooked through.
4. Add brown rice, peas, and carrots to the skillet. Stir to combine.
5. Add soy sauce and sesame oil and stir to coat.
6. Divide into 4 containers and garnish with sliced green onions.

5. Lemon Herb Chicken & Asparagus

Ingredients:

• 4 chicken breasts
• 1 lb asparagus, trimmed
• 3 tbsp olive oil
• 1 tbsp dried oregano
• 1 tbsp dried thyme
• 2 lemons, sliced
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Place chicken breasts on the baking sheet and season with oregano, thyme, salt, and pepper.
3. Arrange asparagus around the chicken and drizzle everything with olive oil.
4. Top chicken with lemon slices.
5. Bake for 20-25 minutes, or until chicken is cooked through and asparagus is tender.
6. Divide into 4 containers and enjoy!

Healthy Meal Prep Recipes for an Easy Week

Eating healthy doesn't have to be boring. These recipes from An Unblurred Lady prove it:

6. Quinoa Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1 cup corn kernels
• 1/2 cup salsa
• 1/2 cup shredded cheddar cheese
• Cilantro, for garnish

Instructions:

1. Preheat oven to 375°F. Grease a baking dish with cooking spray.
2. Combine cooked quinoa, black beans, corn, and salsa in a large mixing bowl.
3. Spoon mixture evenly into each bell pepper half.
4. Top each pepper with shredded cheddar cheese and bake for 25-30 minutes, or until cheese is melted and everything is heated through.
5. Garnish with cilantro and enjoy!

7. Mediterranean Chicken Salad

Ingredients:

• 4 chicken breasts
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, sliced
• 1/4 cup kalamata olives, chopped
• 1/4 cup feta cheese, crumbled
• 1/4 cup hummus
• Lemon wedges, for serving

Instructions:

1. Season chicken breasts on both sides with salt and pepper.
2. Heat a grill pan over medium-high heat. Add chicken and cook for 6-7 minutes per side, or until cooked through.
3. Divide mixed greens, tomatoes, red onion, olives, and feta evenly among 4 containers.
4. Add sliced chicken to each container.
5. Top each container with a dollop of hummus and a lemon wedge for squeezing over everything before eating.

Meal Prepping For Beginners

Meal prepping can be overwhelming if you're new to it, but it doesn't have to be. Check out these beginner tips and recipes from LCR Health:

8. Beginner Tips

• Start small. Meal prep just one meal or snack for a few days, then increase as you get comfortable.
• Plan your meals ahead of time. Knowing what you'll be eating in advance will save you time and stress.
• Invest in good containers. Look for ones that are leak-proof and microwave-safe.
• Take advantage of batch cooking. Cook large batches of rice, quinoa, or proteins and use them in multiple meals throughout the week.

9. Chicken Fajita Bowl

Ingredients:

• 1 lb chicken breast, sliced
• 2 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper, to taste
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1 lime, sliced into wedges
• Cilantro, for garnish

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a mixing bowl, whisk together olive oil, chili powder, cumin, garlic powder, onion powder, salt, and pepper.
3. Add chicken, peppers, and onions to the bowl and toss to coat.
4. Spread everything onto the baking sheet in a single layer.
5. Bake for 20-25 minutes, or until chicken is cooked through and veggies are tender.
6. Divide into 4 containers and serve with lime wedges and cilantro.

Whether you're new to meal prepping or a seasoned pro, these recipes are sure to make your life easier and tastier. Happy prepping!

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