Meal prepping is a fantastic way to save time, reduce stress during busy weekdays, and ensure you’re eating healthy. This guide will walk you through three diverse, practical examples of easy meal prep for beginners. Each example is designed to be straightforward, ensuring you can start meal prepping with confidence!
This meal is perfect for a nutritious lunch or dinner throughout the week. Quinoa is a great base because it’s packed with protein and fiber, and you can customize it with your favorite veggies.
Start by rinsing 1 cup of quinoa under cold water. Combine it with 2 cups of vegetable broth in a pot and bring it to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes until all the liquid is absorbed. Meanwhile, chop up your choice of veggies—bell peppers, carrots, and zucchini work well. You can roast these in the oven at 400°F (200°C) for about 20 minutes or sauté them in a pan with a bit of olive oil until tender. Once the quinoa is ready, fluff it with a fork and divide it into four containers. Top each portion with your roasted or sautéed veggies. For added flavor, drizzle with a simple dressing made of olive oil, lemon juice, salt, and pepper.
Notes: You can easily swap quinoa for brown rice or farro. Feel free to add protein like chickpeas or grilled chicken for extra substance.
This quick and versatile stir-fry can be made in under 30 minutes and stored for a few days in the fridge. It’s perfect for busy weeknights when you want something satisfying and healthy.
Begin by slicing 1 pound of chicken breast into bite-sized pieces. Heat 2 tablespoons of soy sauce and 1 tablespoon of sesame oil in a large pan over medium heat. Add the chicken and cook for about 5-7 minutes until browned and cooked through. Remove the chicken and set aside. In the same pan, add a bag of frozen mixed vegetables (like broccoli, bell peppers, and snap peas) and stir-fry for about 5 minutes until heated through. Add the chicken back in, along with another tablespoon of soy sauce and a sprinkle of ginger or garlic for flavor. Stir everything together until combined. Divide the stir-fry into four containers, and serve with cooked brown rice or whole grain noodles.
Notes: You can swap the chicken for tofu or beef, and feel free to use fresh vegetables if you prefer. This dish is also great with different sauces like teriyaki or sweet and sour.
Overnight oats are a fantastic way to kickstart your day with a hearty breakfast that requires no morning prep. Just prepare them the night before!
In a jar or container, combine 1/2 cup of rolled oats, 1/2 cup of milk (or a non-dairy alternative), 1 tablespoon of chia seeds, and a drizzle of honey or maple syrup. Stir in your favorite toppings, such as sliced bananas, berries, or a scoop of peanut butter. Close the jar and refrigerate overnight. In the morning, you can eat it cold or warm it up in the microwave for about a minute. This recipe can be easily doubled or tripled to make several servings for the week.
Notes: Mix and match different fruits and nuts to keep things interesting. You can also add spices like cinnamon or vanilla extract for extra flavor.