Are you struggling to find time to prepare healthy meals during your busy week? Well, with just two hours of dedication on a Sunday, you can set yourself up for success with a week of nourishing meals and snacks. As life gets busier, planning and prepping ahead can make a significant difference in sticking to your health goals.
In this post, I’ll guide you through a step-by-step meal prep plan that focuses on efficiency, deliciousness, and balance. By following these simple strategies, you can have a fridge stocked with ready-to-eat meals and snacks, making it easier to make healthier choices throughout the week. Let’s dive in and get started!
Meal Prep Benefits
Meal prep isn’t just about saving time; it’s also about ensuring you have healthy options readily available. By planning and prepping ahead, you are more likely to fuel your body with nourishing foods and avoid the temptation of convenient yet unhealthy options. Additionally, meal prepping can be a fun way to experiment with new recipes and flavors while staying on track with your health goals.
Your Meal Prep Plan
Organization is key to successful meal prep. Start by gathering your ingredients and kitchen tools, and then follow this timeline to prepare a week’s worth of healthy meals in just two hours:
Hour One:
- Preheat the oven to 350°F
- Start boiling water for the eggs
- Cook the chicken in the Instant Pot
- Prepare and bake the chocolate protein oatmeal bake
- Boil the eggs
- Prep the meatballs, raw veggie snacks, and roasted veggies
Hour Two:
- Cook the turkey meatballs and roasted veggies
- Make the homemade hummus and energy bites
- Allow the meatballs and chicken to cool before storing
- Peel the eggs and store them in the fridge
By following this timeline, you can efficiently prep a variety of meals and snacks that will last you throughout the week. These prepped items can be used in salads, wraps, sandwiches, and more, making mealtime quick and convenient.
Recipes
1. Chocolate Protein Oatmeal Bake
Start your day with a delicious and protein-packed chocolate oatmeal bake that will keep you full until lunchtime. This crowd-pleaser is perfect for busy mornings.
Ingredients:
3 cups oats, 3 scoops vanilla protein powder, 1/2 tsp baking powder, 1 mashed banana, 1 tsp vanilla, pinch of sea salt, 2 tbsp maple syrup, 2 tbsp cocoa powder, 2 tbsp chia seeds, 1 tsp cinnamon, 1 cup almond milk, 1 tbsp MCT oil, splash of cold coffee
Instructions: Mix all ingredients, bake for 30-35 minutes, and cool before storing
2. Hard-Boiled Eggs
Hard-boiled eggs are a versatile and protein-rich snack that can be enjoyed on their own or added to various dishes.
Instructions: Boil eggs for 9-12 minutes, cool in ice water, peel, and store in the fridge
3. Roasted Veggies
Add flavor and texture to your meals with roasted veggies that can be used in sandwiches, salads, or as a side dish.
Ingredients: Bell peppers, zucchini, onions, olive oil, salt, and pepper
Instructions: Chop veggies, toss with olive oil and seasonings, roast for 20-25 minutes, and store in airtight containers
4. Shredded Chicken in the Instant Pot
Shredded chicken is a versatile ingredient that can be used in salads, wraps, and more. Using the Instant Pot makes cooking chicken fast and easy.
Ingredients: Chicken breasts, chicken broth, salt, pepper, spices
Instructions: Cook in the Instant Pot, shred the chicken, and store in the fridge
5. Homemade Hummus
Make your own fresh and customizable hummus to enjoy with veggies or as a spread on sandwiches.
Ingredients: Chickpeas, tahini, lemon juice, garlic powder, cumin, olive oil, ice cube, salt
Instructions: Blend all ingredients until smooth and store in the fridge
6. Sliced Veggies for Snacking
Prep sliced veggies for easy and healthy snacking. Pair them with homemade hummus for a satisfying treat.
Instructions: Slice carrots, cucumbers, bell peppers, celery, and store in airtight containers
7. Turkey Meatballs
Protein-packed turkey meatballs are a convenient addition to any meal. Enjoy them with zoodles, pasta, or salads for a quick and delicious lunch or dinner.
Ingredients: Ground turkey, oats, egg, spices
Instructions: Form meatballs, bake for 20-25 minutes, and store for later use
8. Strawberry Shortcake Energy Bites
End your meal prep on a sweet note with these energy-boosting strawberry shortcake bites. Perfect for a post-workout snack or a mid-afternoon pick-me-up.
Ingredients: Walnuts, strawberries, coconut, oats, dates, protein powder, almond extract, maple syrup
Instructions: Mix all ingredients, roll into balls, and store in the fridge
Conclusion
With just two hours of prep time, you can set yourself up for a week of healthy eating. By having these prepped meals and snacks on hand, you’ll save time, reduce stress, and stay on track with your nutrition goals. Plus, with these delicious and convenient recipes, you’ll actually look forward to mealtime. Give them a try and let me know what you think!
For more meal prep inspiration, check out my other favorite recipes:
- Healthy meal prep for a week
- 5 high protein meal prep recipes
- Mediterranean egg bites
- Healthy curry chicken salad
Happy prepping!
Gina
