21 Quick & Easy Meal Prep Ideas You Can Cook For The Week
With such busy lives the thought of cooking at the end of a busy day can be a real challenge – It’s so easy to munch on packaged snacks or to just buy takeaway. But by planning and portioning delicious yet simple meals for the week ahead, you’ll save yourself time, reduce stress and also save money.
Just with a little meal prep on Sunday you’ll avoid unhealthy cravings by tucking into tasty meals and snacks you’ve made ahead of time (your purse & taste buds will thank you later!).
Perfect for busy people we’ve rounded up 21 super easy meal prep ideas anyone can make in under 30 minutes! We have a list of ideas you can make for your breakfast, lunch, dinner and for snacks in-between too. From keto, gluten-free, protein-packed and vegan friendly, we have lots of easy meal prep ideas for everyone.
Which Meal Prep Containers Should I Get?
Getting reusable meal prep containers allow you to reuse the same containers over and over again, instead of buying new containers all the time.
If you’re wondering where to buy meal prep containers, they’re actually very accessible! If you can’t find them in your local supermarket then you can easily get meal prep containers and glass jars online.
Though I have a few plastic containers which I use from time to time, I definitely prefer the meal prep containers made from glass. Here’s why:
- You can see what’s inside
- They’re free from chemicals (plastics can release chemicals when heated)
- No smells or tastes absorb into the food
- They warm food more evenly (glass is a better conductor of heat)
- They’re better for the environment
My Top Tip For Meal Prepping
Planning the meals that you would like to eat ahead of time is a great way to meal prep like a pro! When you decide on what you would like to eat for the week, then you can easily write down a shopping list of your meal prep ingredients and buy them. This is vital in avoiding the last-minute run to the shops.
It’s quite difficult to prep without a shopping list or a meal plan. This is because without knowing what you’ll be eating it’s quite hard to know what dishes you’ll be prepping for.
Soon the habit of meal planning for the week will turn into a normal part of your weekly routine.
21 Easy Meal Prep Ideas
Let’s start of with easy snacks and breakfast meal prep ideas then move on to lunch and dinner meal prep…
These delicious overnight berries are the grab-and-go solution to your busy mornings. It’s a super easy and quick recipe that you can make ahead for breakfast or as a snack. Filled with delicious berries these overnight oats are loaded with antioxidants and fibre.
Looking for a yummy chewy snack that you can meal prep for the week! These no bake peanut butter and chocolate chip granola bars are delicious, I LOVE THEM! I’m always making these in my house, high in protein and fibre these granola bars will give you energy. They’re the perfect on-the-go snack, freezer friendly and a meal prep idea without the need for any cooking.
Go bananas with this peanut butter, chocolate and banana chunky monkey overnight oats. They make an indulgent on-the-go breakfast that you can take to work, eat at home or turn into a tasty mid-morning munch.
Yummy yummy peanut butter, this is a classic must-try overnight oats recipe. For those of you looking for a meal prep idea packed with protein that also tastes delicious, then this is it!
Who doesn’t love pancakes for breakfast and it’s a healthy recipe too! This meal prep idea will get you excited for breakfast. Without the refined sugars or flour of a regular pancake, this easy breakfast idea is paleo.
Looking for a healthy make-ahead breakfast recipe idea? Peanut butter and banana are a classic combination that makes this instant pot steel cut oats delicious.
Doesn’t this look yummy! These cinnamon knots are aromatic, fragrant and taste as good as they look. Made in a single knot shape, they’re a great on-the-go snack, you could also make a whole batch for the week. Your only issue would be trying not to eat them all at once, sprinkled with cinnamon and sugar they’re delicious.
Orange and coconut granola bars are unique flavours that will definitely make a tasty addition to your weekly meal prep. Delightfully chewy and easy to make, this snack idea only takes 15-20 minutes to bake!
9. Easy Teriyaki Chicken With Rice And Broccoli
This teriyaki chicken meal prep recipe is one of my favourites! The sticky and sweet teriyaki chicken is made in a delicious homemade teriyaki sauce and the dish is packed with so much flavour such as garlic and ginger. You can make the whole dish in under 30 minutes and you’ll have lunch or dinner prepped for 5 days.
A 30-minute meal you can meal prep for the week! Made with Tuscan chicken this creamy chicken with zucchini noodles is full of colour and flavour. You wouldn’t believe how simple, easy and quick it is to make this meal.
11. Chickpea Curry
Can you believe that you can make this chickpea curry in 10 minutes! Yes, this has to be the quickest meal prep idea ever. Packed with lots of spices this lunch or dinner idea is flavoursome and exciting. This idea is perfect for vegans and vegetarians.
Have you ever tried cauliflower rice with meatballs? This meal idea is keto friendly, low carb, gluten-free and paleo. It’s easy to put together and you could also make the cauliflower rice yourself (it’s very simple to make).
Packed with a combination of crunchy apples, filling chicken and roasted vegetables; prepping your lunch couldn’t get any easier. Plus, a maple tahini dressing compliments this dish nicely, it’s super easy to make and making your own saves you a lot of money too.
This garlic butter chicken meatballs with zucchini noodles are packed with flavour. Every bite of this meal prep recipe is flavoured with chicken, garlic, cheese and spices. This meal idea is also keto friendly, low carb, gluten-free and paleo.
Looking for easy meal prep ideas that paleo, keto and includes chicken? This chipotle chicken fajita bowls is low carb and is great for weeknight meals or as a quick lunch. This meal prep idea lasts up to 4 days in the fridge.
Salad anyone? This refreshing chickpea quinoa meal prep idea is full of so-good-for-you ingredients and is easy to prepare! It also lasts well in the refrigerator lasting about 4 days, you can make this meal prep idea on Sunday and eat it for lunch throughout the week.
Colourful, vibrant and vegan this delicious salad makes a great weekday lunch. Alongside looking great you’ll definitely want to try this; made with fresh ingredients you’ll have lunch for the next 4 days.
Looking for a light and delicious salad to make ahead for your lunches? Well then you have to try this! This meal prep ideas works great for when you have left over chicken in your fridge or when you feel for a nutritious meal.
This vegan one pot pumpkin curry is super flavoursome and perfect for a healthy weeknight dinner. A savoury pumpkin recipe full of warm spices, this meal is sure to get your taste buds tingling.
Seasoned with Cajun spices these sweet potatoes and chicken are roasted to perfection. This easy meal prep idea is perfect for a healthy lunch or dinner recipe to eat throughout the week. With a prep time of 10 minutes and a cook time of only 20 minutes, this easy under 30-minute meal makes the perfect addition to your meal prep ideas.
21. Broccoli Meal Prep Salad (Low-Carb / Keto)
This low carb and keto salad is crunchy in texture, packed with protein and is very healthy. Keeping the homemade dressing in separate containers prevents the salad from going soggy.
And that’s 21 easy meal prep ideas you can make with your eyes closed! Do you have a favourite meal prep recipe?
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