Easiest Meal Prep Recipes
Meal prepping has so many possibilities and there are entire books of recipes for meal prep ideas. It can be overwhelming, so I wanted to give a short place to start!
These recipes offer an easy introduction to meal prepping or new recipes to add to your collection!
Let’s start with the most important meal of the day, breakfast!
Breakfast Bowl Meal Prep
These are simple and a great morning breakfast!
They last roughly 5 days (less if you’re me and can’t stop eating), which is perfect since 3-5 days of meal prep should be the goal. Any longer than 5 days, food prepped will degrade faster and faster.
Original recipe at iowagirleast.com
Breakfast Bowls
Ingredients
- 2 lbs Yukon Gold potato's
- 1 Green pepper cut into cubes
- 1 Onion chopped into cubes
- 12 Eggs
- 4 Oz Shredded cheddar cheese
- 3 Green onions chopped
- Olive oil
- Gluten free seasoned salt (to taste)
- Pepper (to taste)
- Avocado
- Tortilla chips
- Salsa
- 6 Tupperware containers
Instructions
- Preheat oven to 425F.
- Add potato's, peppers, and onions to a large sheet pan. Then drizzle with olive oil, salt, and pepper. Toss until evenly coated.
- Transfer half of the vegetables to a second sheet pan and roast both pans for 30-40 minutes, or until potato's are golden brown. Stir and rotate pans halfway through.
- While vegetables are cooking, crack eggs into a mixing bowl with salt and pepper. whisk until smooth.
- Heat a large skillet over medium heat and spray with non-stick spray, add eggs.
- Scramble and cook eggs to desired point.
- Divide the potato's and eggs evenly between containers, sprinkle with cheese and green onions, cover and refrigerate.
Spicy Chicken Meal Prep
There’s a reason chicken is so popular in food prep, it’s easy to make and there are tons of different ways to cook it.
This is a classic chicken, rice, and beans recipe with a little bit of spice!
Original recipe at Pinch of Yum.
Spicy Chicken & Rice
Equipment
- Instant pot
Ingredients
Chicken Ingredients
- 1 Cup Long grain white rice (quinoa also works)
- 1 Cup Water
- 14 Oz Fresh salsa
- 1/2 Tsp Salt
- 1 Tsp Oil
- 1 lb Chicken breasts (cut into 4-6 smallish pieces)
- 2 Tsp Cumin
- 2 Tsp Chili powder
- 3 Tsp Garlic powder
- 2 Tsp Cayenne
Later Add Ons
- 14 Oz Can of black beans
- Chopped cilantro (handful)
Instructions
- Place rice, water, salsa, salt, and oil in an instant pot. Stir to combine. Place chicken pieces on top and add spices.
- Turn the instant pot on high pressure for 7-8 minutes. When done, use the quick release valve for steam.
- Remove chicken and mix in black beans in with rice.
- Divide the ingredients evenly between 4-6 meal prep containers. Sprinkle with cilantro.
Greek Couscous Salad
The first two options are delicious! But I know some people are going to want a very healthy salad option and this is it!
This salad is rich and flavor and has quite a few ingredients, so be prepared to have fun prepping!
Original recipe at Chelseas Messy Apron.
Greek Couscous Salad
Ingredients
Salad
- 2 Packages (4.7 oz each) Pearled Couscous Mix Roasted Garlic & Olive Oil flavored
- 1 English (or hothouse) cucumber (coarsely chopped)
- 3 Bell peppers (1 red, 1 green, 1 yellow) (coarsely chopped)
- 1/2 1 Large red onion (chopped)
- 1 Cup Cherry Tomatoes (halved)
- 1/2 Cup Flat leaf Italian parsley (finely chopped)
- 2 Cans (15 oz each) Chickpeas
- Feta cheese (to taste)
- 1 Lemon, cut into wedges
Salad Dressing
- 1/4 Cup Red wine vinegar
- 1/2 Cup Olive oil
- 1 Tbsp Freshly squeezed lemon juice
- 1 Tsp Garlic (minced)
- 1 Tsp Dried oregano
- 1/2 Tsp Dijon mustard
- Sea salt (to taste)
- Freshly cracked pepper (to taste)
Instructions
- Prepare couscous mix according to package. If you're using your own couscous, be sure to season.
- While the couscous is cooking, prep vegetables; chop cucumber, peppers, red onion, and cherry tomatoes. Finely chop parsley and soak the red onion in cold water for 10 minutes.
- Drain and rinse chickpeas, roast in the oven if preferred.
- Prepare the dressing by adding all to a mason jar. Seal the jar and shake until combined.
- TO SERVE: Add couscous to a large bowl and allow to cool, add in vegetables and chickpeas. Add in feta cheese, freshly squeezed lemon, salt and pepper to taste, and dressing.
- TO MEAL PREP: Divide the dressing evenly into 6 small containers. Divide the rest of the ingredients into 6 equal parts in small containers and refrigerate.
Enjoy Meal Prepping!
Having a solid weeks worth of meals planned out feels so great! These are only a few recipes, there are plenty of options for meal planning though if you want to expand your horizons!
What’s better, is when the prepped food tastes amazing!
If you have any questions concerning the recipes or how to prepare them, be sure to check out the original recipes or leave a comment below!
