7 Easy Meal Prep Ideas

Below are our seven best and easiest meal prep ideas to get you started on the road to delicious wellness.

1. Creamy Peanut-Lime Chicken With Noodles

Ingredients:

• 1 lb sliced chicken breast

• ½ cup peanut butter

• 2 tbsp soy sauce

• juice of 1 lime

• ½ cup coconut milk

• 2 cups cooked noodles

• 1 sliced bell pepper

• 1 sliced cucumber

Creamy Peanut-Lime Chicken is a savory and refreshing way to elevate your weekly meal prep. A trusted weight gain dietitian or sports dietitian can help you gradually build up your muscle mass, as well as BMI for healthy weight gain with this dish.

Start by sauteing the chicken breast strips in a pan on low heat until they’re fully cooked through. When finished, mix the peanut butter, soy sauce, lime juice, and coconut milk together in a bowl to achieve a smooth, creamy consistency.
Next, add the chicken to some cooked noodles and mix thoroughly. Finally, drizzle the peanut sauce lightly over the noodles and chicken. Top your dish with the bell peppers and cucumbers for some added crunch. 

Our findings show that this meal keeps well for 3-4 days in the fridge. This makes it an ideal choice for anyone looking to increase their good high-density lipoprotein (HDL) cholesterol and protein intake.

2. Salmon Quinoa Bowls

Ingredients:

• 4 salmon filets

• 1 cup cooked quinoa

• 1 cup mixed greens

• 1 cup halved cherry tomatoes

• 1 juiced lemon

• 1 pinch of dill

• salt and pepper

This salmon quinoa bowl brings together rich protein and nutritious grains. 

Start by preheating the oven to about 400°F (200°C). Next, season the salmon with the lemon juice, dill, salt, and pepper.

Place the salmon on an oven tray and bake it for approximately 12-15 minutes while cooking the quinoa simultaneously on the stove. 

Take out the salmon and let it rest for a couple of minutes while layering the cooked quinoa, mixed greens, and tomatoes in a bowl. From there, top the bowl with salmon and add a squeeze of fresh lemon juice for a zesty tang.

A Registered Dietitian for weight loss will tell you that salmon is a rich source of omega-3s (roughly 2 grams per 100-gram serving). That's why this dish is an excellent choice for a balanced and weight loss diet plan.

Looking for a Registered Dietitian covered by insurance? Book your appointment online with Berry Street in just minutes and start your weight loss journey today!

3. Sheet-Pan Garlicky Shrimp And Veggies

Ingredients:

• 1 lb peeled and deveined shrimp

• 2 cups broccoli florets

• 1 sliced bell pepper

• 3 minced cloves garlic 

• 2 tbsp olive oil

• salt and pepper to taste

For a quick and versatile option, our healthy meal prep ideas wouldn’t be complete without sheet-pan garlic shrimp and veggies. 

Preheat your oven to 400°F (200°C). Next, add the olive oil to a skillet, then toss the shrimp, broccoli, and bell peppers on medium-heat till they’re sautéd and lightly browned. 

Remove the shrimp and veggies from the stovetop, and then arrange everything on a sheet pan, seasoning with the garlic, salt, and pepper. 

Bake this dish for about 10-12 minutes until the shrimp are pink and veggies are tender. Based on our first-hand experience, this recipe is flavorful and easy to customize with your favorite vegetables.

4. Low-Carb Turkey Gyro Bowls

Ingredients:

• 1 lb ground turkey

• 1 tbsp Greek seasoning

• 2 cups cooked cauliflower rice 

• ½ cup diced cucumber

• ½ cup diced tomatoes

• ¼ cup tzatziki sauce

For anyone looking for the best meal prep dieas for weight loss, this Low-Carb Turkey Gyro Bowl is low in calories, fat, and carbs.

Simply add the ground turkey with the Mediterranean-style Greek spices to a skillet, leaving it to cook for several minutes until it’s browned.

Next, grab a bowl and assemble the cauliflower rice, turkey, cucumber and tomatoes. When the turkey is done, place it on top of the cauliflower rice bowl mixture, drizzling lightly with a dollop of tzatziki sauce. 

After putting it to the test, we found that this recipe will keep you full for longer without extra calories, which is ideal for weight management.

5. Mini Mushroom Pasta Bakes

Ingredients:

• 2 cups cooked pasta

• 1 cup sliced mushrooms

• 1 clove minced garlic 

• ½ cup shredded cheese

Mini Mushroom Pasta Bakes are a budget-friendly, convenient choice if you’re looking for a cheap meal prep option this month. 

Begin by preheating your oven to 350°F (175°C). Next, sauté the mushrooms with garlic in a skillet until they’re tender, then add them to the cooked pasta. From there, distribute the mixture equally into the muffin tins and sprinkle with cheese. 

Bake your pasta bites for roughly 15 minutes or so till the cheese on top is slightly brown. When they’re finished, remove them from the oven and let them cool in the muffin tins for a couple of minutes before removing and serving.

As per our expertise, this recipe is perfect for beginners. It can be adapted by a general well being dietitian to include other vegetables such as peppers or zucchini, making it a versatile choice for anyone new to meal prepping.

6. Thai-Inspired Basil Beef Bowls

Ingredients:

• 1 lb ground beef

• 2 cloves minced garlic 

• 1 minced red chili 

• 2 tbsp fish sauce

• 1 cup cooked jasmine rice 

• fresh basil leaves

This Thai-Inspired Basil Beef Bowl combines ground beef, fresh basil, and red chilies for a bold and flavorful meal. 

Start by sautéing the beef with garlic, chilies, and fish sauce in a skillet. When the mixture has a brownish hue, stir in the fish sauce. 

Serve over jasmine rice and garnish your beef bowl with fresh basil. The basil adds a fresh, unique touch, making this dish a fantastic addition to any meal prep plan.

7. Turkey Lavash Wraps

Ingredients:

• 4 lavash wraps

• 8 slices turkey breast

• ½ cup hummus

• 1 cup mixed greens

• ½ sliced cucumber 

For a portable, quick lunch option, these Turkey Lavash Wraps are perfect. 

Spread the hummus over each lavash wrap, then layer with the turkey slices, leafy greens, and cucumber. Roll up your wraps nice and tightly, then enjoy them right away. 

Drawing from our experience, these wraps stay fresh for a few days and are easy to grab for a nutritious lunch on the go.

Conclusion

In this blog post, we explored some flavorful meal prep ideas to help keep you organized and well-nourished throughout the week. 

Our dish recommendations are designed to be simple, tasty, and easy to prepare. With a variety of options, including low-carb, budget-friendly, and protein-packed recipes, there’s something here for everyone to try.

Ready to level up your meal prep game? Find a 'dietitian specialist near me' at Berry Street now and get customized meal prep guidance tailored to your lifestyle to make your wellness goals a reality!