meal prep simple recipes

Welcome to a guide on easy meal prep recipes that will fit into your busy schedule. Whether you're a student, working professional or parent, meal prepping can be a lifesaver by ensuring that you have healthy meals on hand throughout the week. With a little planning and preparation, you can enjoy delicious and nutritious meals that will leave you satisfied and energized.

Teriyaki Chicken Meal Prep

Looking for an easy and flavorful meal prep option? Look no further than this simple teriyaki chicken recipe. Not only is it easy to make, but it is also low in carbohydrates, high in protein, and absolutely delicious.

Ingredients:

• 4 chicken breasts
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1/4 teaspoon black pepper
• 2 green onions, sliced

Instructions:

1. Preheat oven to 400 degrees F.
2. In a small bowl, whisk together the soy sauce, honey, sesame oil, minced garlic, minced ginger, and black pepper.
3. Place the chicken breasts in a greased 9x13 baking dish.
4. Pour the teriyaki sauce over the chicken breasts, making sure they are fully coated.
5. Bake for 25-30 minutes, or until the chicken is cooked through and no longer pink in the middle.
6. Garnish with sliced green onions before serving.

Buffalo Chicken Meal Prep

If you're a fan of spicy foods, this buffalo chicken meal prep recipe is sure to become a favorite. It's easy to make and packs a flavorful punch, making it the perfect meal prep option for those who love a little bit of heat.

Ingredients:

• 4 chicken breasts
• 1/2 cup hot sauce
• 2 tablespoons unsalted butter or ghee
• 1 tablespoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/4 teaspoon cayenne pepper
• Celery sticks and ranch dressing, for serving

Instructions:

1. Preheat oven to 400 degrees F.
2. Place the chicken breasts in a greased 9x13 baking dish.
3. In a small saucepan, melt the butter over medium heat.
4. Add the hot sauce, garlic powder, paprika, onion powder, and cayenne pepper to the saucepan and stir until well combined.
5. Pour the buffalo sauce over the chicken breasts, making sure they are fully coated.
6. Bake for 25-30 minutes, or until the chicken is cooked through and no longer pink in the middle.
7. Let the chicken cool for a few minutes before serving with celery sticks and ranch dressing.

Italian Chicken Meal Prep

For those who love Italian flavors, this chicken meal prep recipe is sure to satisfy. Loaded with protein and flavor, it's the perfect meal prep option for those who want something hearty and delicious.

Ingredients:

• 4 chicken breasts
• 1/4 cup olive oil
• 1 tablespoon Italian seasoning
• 1 tablespoon minced garlic
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil, chopped

Instructions:

1. Preheat oven to 400 degrees F.
2. Place the chicken breasts in a greased 9x13 baking dish.
3. In a small bowl, whisk together the olive oil, Italian seasoning, minced garlic, salt, and black pepper.
4. Pour the olive oil mixture over the chicken breasts, making sure they are fully coated.
5. Add the cherry tomatoes to the baking dish, scattering them around the chicken breasts.
6. Bake for 25-30 minutes, or until the chicken is cooked through and no longer pink in the middle.
7. Garnish with chopped fresh basil before serving.

Shrimp Stir Fry Meal Prep

For those who love seafood, this shrimp stir fry meal prep recipe is a great option. Not only is it easy to make, but it is also loaded with protein and veggies, making it a healthy and filling meal.

Ingredients:

• 1 pound raw shrimp, peeled and deveined
• 3 cups mixed vegetables (broccoli, carrots, snow peas, bell peppers, etc.)
• 1 tablespoon vegetable oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1/4 cup soy sauce
• 1 tablespoon honey
• 2 teaspoons cornstarch
• 1/4 teaspoon red pepper flakes (optional)
• Green onions and sesame seeds, for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, cornstarch, and red pepper flakes (if using).
2. Place the shrimp in a large zip-top bag and pour half of the soy sauce mixture over them.
3. Seal the bag and toss to coat the shrimp in the sauce.
4. In a large skillet or wok, heat the vegetable oil over medium-high heat.
5. Add the minced garlic and ginger to the skillet and stir-fry for 1-2 minutes, or until fragrant.
6. Add the mixed vegetables to the skillet and stir-fry for 4-5 minutes, or until crisp-tender.
7. Add the shrimp and remaining soy sauce mixture to the skillet and stir-fry for 3-4 minutes, or until the shrimp are pink and cooked through.
8. Garnish with sliced green onions and sesame seeds before serving.

Greek Salad Bowl Meal Prep

Craving something light and refreshing? This Greek salad bowl meal prep recipe is the perfect option. Packed with veggies, protein, and plenty of flavor, it's a great option for those who want something fresh and healthy.

Ingredients:

• 2 cups cooked chicken, shredded or grilled
• 1 cup cooked quinoa
• 1 cucumber, chopped
• 2 cups cherry tomatoes, halved
• 1/2 red onion, sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 3 cups mixed greens
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon dried oregano
• Salt and black pepper, to taste

Instructions:

1. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and black pepper.
2. Divide the mixed greens between four meal prep containers.
3. Top the greens with the cooked chicken, cooked quinoa, chopped cucumber, cherry tomatoes, sliced red onion, Kalamata olives, and crumbled feta cheese.
4. Drizzle the olive oil dressing over the salads.
5. Keep the salads stored in the refrigerator until ready to eat.

There you have it - five easy meal prep recipes that are sure to keep you satisfied and energized throughout the week. So why wait? Start meal prepping today and enjoy delicious and healthy meals that fit into your busy schedule.

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