4 Simple and Delicious Meal Prep Recipes to Make Your Week Easier

1. Greek Chicken Bowls

These flavorful, protein-packed Greek Chicken Bowls are perfect for a light yet satisfying lunch or dinner.

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 tbsp olive oil

• 2 tsp dried oregano

• Juice of 1 lemon

• Salt and pepper to taste

• 1 cup cooked quinoa or brown rice

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/2 red onion, thinly sliced

• 1/4 cup feta cheese

• Tzatziki sauce (store-bought or homemade)

Instructions:

1. Marinate the chicken breasts with olive oil, lemon juice, oregano, salt, and pepper. Let it sit for 20 minutes.

2. Grill or pan-sear the chicken until fully cooked, then slice.

3. In meal prep containers, divide the cooked quinoa or rice as your base.

4. Top with chicken, cucumber, cherry tomatoes, red onion, and feta cheese.

5. Add a side of tzatziki for dipping. Store in the fridge for up to 4 days.

2. Veggie Stir-Fry with Tofu

This quick and colorful veggie stir-fry with tofu is a plant-based, nutrient-packed option for your meal prep rotation.

Ingredients:

• 1 block extra-firm tofu, pressed and cubed

• 2 tbsp soy sauce

• 1 tbsp sesame oil

• 1 tbsp rice vinegar

• 1 tbsp honey or maple syrup (optional)

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 carrot, thinly sliced

• 1 cup snap peas

• 2 cloves garlic, minced

• Cooked brown rice or quinoa (optional)

Instructions:

1. In a bowl, combine soy sauce, sesame oil, rice vinegar, and honey (if using). Marinate tofu cubes for 15 minutes.

2. Heat a large pan and sauté tofu until crispy on all sides. Remove from pan and set aside.

3. In the same pan, add garlic and stir-fry the veggies for 5-7 minutes until tender-crisp.

4. Add tofu back into the pan and toss everything together.

5. Portion into meal prep containers, with or without a base of rice or quinoa. Store in the fridge for up to 4 days.

3. Turkey and Sweet Potato Chili

This hearty turkey and sweet potato chili is perfect for batch cooking and keeps well in the freezer for up to 3 months!

Ingredients:

• 1 lb ground turkey

• 1 tbsp olive oil

• 1 onion, diced

• 2 cloves garlic, minced

• 2 medium sweet potatoes, peeled and diced

• 1 can diced tomatoes (14 oz)

• 1 can black beans, drained and rinsed

• 2 cups chicken or vegetable broth

• 2 tsp chili powder

• 1 tsp cumin

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot and sauté onion and garlic until softened.

2. Add ground turkey and cook until browned.

3. Stir in sweet potatoes, tomatoes, black beans, broth, and spices.

4. Bring to a boil, then reduce heat and simmer for 30 minutes until sweet potatoes are tender.

5. Portion into containers and let cool before storing. This chili can last up to 5 days in the fridge or can be frozen for longer storage.

4. Egg Muffins with Spinach and Cheese

These protein-packed egg muffins are great for a quick grab-and-go breakfast or snack!

Ingredients:

• 8 large eggs

• 1/2 cup milk (dairy or plant-based)

• 1 cup spinach, chopped

• 1/2 cup shredded cheese (cheddar, feta, or mozzarella)

• 1/4 cup diced bell peppers

• Salt and pepper to taste

• Cooking spray or muffin liners

Instructions:

1. Preheat your oven to 350°F (175°C) and grease a muffin tin or line with muffin liners.

2. In a bowl, whisk together the eggs, milk, salt, and pepper.

3. Stir in the spinach, bell peppers, and cheese.

4. Pour the mixture into the muffin tin, filling each cup about 3/4 full.

5. Bake for 18-20 minutes, or until the eggs are set.

6. Let cool and store in the fridge for up to 4 days or freeze for longer.

Meal Prep Essentials: Containers and Tools

Before you dive into meal prepping, having the right tools is essential for keeping your food fresh and organized throughout the week. Here are a few essentials to make your meal prep smooth and efficient:

• Airtight Meal Prep Containers: Invest in high-quality, airtight containers to keep your meals fresh for days. Glass containers are great for reheating, while BPA-free plastic containers work well for portability.

• Mason Jars: Perfect for salads, overnight oats, or soups. They are great for keeping ingredients separate until you're ready to mix them.

• Reusable Snack Bags: For small sides like nuts, fruits, or snacks, these eco-friendly bags help keep everything organized without single-use plastics.

• Insulated Lunch Bags: If you're taking your meal prep on the go, an insulated lunch bag will keep your food fresh until you're ready to eat.

Having the right storage solutions ensures your meals stay delicious and makes the entire process more organized and hassle-free!