6 Easy Meal Prep Ideas For The Week

Meal prepping can be a great way to save time, save money, and ensure you’re eating healthy throughout the week. But it can be hard to know where to start. Here are six easy meal prep ideas that you can use to get started.

1. Greek Orzo Salad

Ingredients:

1/2 cup uncooked orzo
2 cups cherry tomatoes, cut in half
1/2 English cucumber, diced
1/4 cup feta cheese, crumbled
1/4 cup Kalamata olives, sliced
2 tablespoons olive oil
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon salt

Instructions:

Bring a pot of salted water to a boil over high heat. Add the orzo and cook for about 8 minutes, or until al dente.
Drain the orzo and rinse with cold water. Place the orzo in a bowl and stir in the tomatoes, cucumber, feta cheese, and olives.
In a separate bowl, whisk together the olive oil, oregano, garlic powder, pepper, and salt. Pour the dressing over the orzo mixture and stir to combine.
Divide the salad into four containers and store in the refrigerator for up to 5 days.

Nutrition:

Calories: 250, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 320mg, Carbohydrates: 28g, Fiber: 3g, Sugar: 3g, Protein: 6g.

This Greek Orzo Salad is a great meal prep option for a quick and easy lunch. It’s full of flavor and packed with healthy ingredients. The orzo, tomatoes, cucumbers, feta cheese, and olives provide a great source of vitamins and minerals. And the olive oil and herbs give it an amazing flavor. This salad is a great way to get a healthy and tasty meal in a hurry.

2. Teriyaki Chicken Bowls

Ingredients:

1 pound boneless, skinless chicken breasts
1/4 cup low-sodium soy sauce
2 tablespoons honey
2 tablespoons rice vinegar
1 tablespoon minced garlic
1 teaspoon grated fresh ginger
1/4 teaspoon red pepper flakes
2 cups cooked brown rice
2 cups steamed broccoli

Instructions:

In a small bowl, whisk together the soy sauce, honey, rice vinegar, garlic, ginger, and red pepper flakes. Place the chicken breasts in a shallow dish and pour the teriyaki sauce over them.
Cover the dish and marinate in the refrigerator for at least 2 hours.
Preheat the oven to 375 degrees F (190 degrees C). Remove the chicken from the marinade and place on a baking sheet. Bake for 20 minutes, or until the chicken is cooked through.
Divide the cooked rice, broccoli, and chicken between four containers. Store in the refrigerator for up to 5 days.

Nutrition:

Calories: 390, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 70mg, Sodium: 630mg, Carbohydrates: 48g, Fiber: 4g, Sugar: 8g, Protein: 33g.

These teriyaki chicken bowls are a great meal prep option for a healthy and delicious lunch. The teriyaki sauce is made with just a few simple ingredients, and it adds so much flavor to the chicken. The combination of the chicken, brown rice, and broccoli make for a complete and nutritious meal. Plus, you can customize it with your favorite vegetables and grains.

3. Veggie Quinoa Burrito Bowls

Ingredients:

1 cup uncooked quinoa
1 tablespoon olive oil
1 bell pepper, diced
1/2 onion, diced
1 cup corn kernels
1 cup black beans, drained and rinsed
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup shredded cheese
1/4 cup salsa

Instructions:

Bring a pot of salted water to a boil. Add the quinoa and cook for 15 minutes, or until it’s fluffy and tender.
Heat the olive oil in a large skillet over medium-high heat. Add the bell pepper and onion and cook for about 5 minutes, or until the vegetables are tender.
Stir in the corn, black beans, chili powder, cumin, garlic powder, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally, or until the vegetables are tender.
Divide the quinoa, vegetable mixture, cheese, and salsa into four containers. Store in the refrigerator for up to 5 days.

Nutrition:

Calories: 390, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 15mg, Sodium: 550mg, Carbohydrates: 51g, Fiber: 9g, Sugar: 5g, Protein: 16g.

These veggie quinoa burrito bowls are a great meal prep option for a healthy lunch. They’re packed with nutritious ingredients like quinoa, bell peppers, corn, and black beans. The chili powder, cumin, garlic powder, salt, and pepper give it great flavor. And the cheese and salsa add a delicious creaminess and a bit of heat. This is a great vegetarian option that’s full of flavor and nutrition.