Fit & Nourish

2025-08-17 • 3 min read

Meal Prep Recipes for Busy Weeks

Meal prep containers filled with pre-prepared meals

Meal prep is about more than saving time — it helps you make healthier choices automatic. With just a little planning, you can batch-cook recipes that store well and keep you fueled throughout the week.

Here are a few easy meal prep recipes to try.

1. Chicken and Veggie Grain Bowls

Makes 4 servings

  • 2 cups cooked quinoa or brown rice
  • 2 chicken breasts, grilled and sliced
  • 2 cups roasted vegetables (broccoli, bell peppers, zucchini work great)
  • ½ cup hummus or tahini sauce

How to prep:
Cook grains and chicken in bulk, roast the vegetables, then portion everything into containers. Add sauce when ready to eat.

2. Overnight Oats

Makes 5 servings (one for each weekday)

  • 2 ½ cups rolled oats
  • 2 ½ cups milk (dairy or plant-based)
  • 5 tsp chia seeds (1 per jar)
  • 5 tsp nut butter
  • Fresh fruit for topping (berries, banana, or apple slices)

How to prep:
Mix oats, milk, and chia seeds in jars. Add nut butter on top, then store in the fridge overnight. In the morning, just add fruit and enjoy.

3. Turkey Chili

Makes 6 servings

  • 1 lb ground turkey
  • 1 can black beans, drained
  • 1 can kidney beans, drained
  • 1 can diced tomatoes
  • 1 cup corn
  • 1 packet chili seasoning (or mix your own with cumin, chili powder, paprika)

How to prep:
Cook turkey in a pot, add beans, tomatoes, corn, and seasoning. Simmer for 20–25 minutes. Divide into containers and refrigerate or freeze.

4. Snack Packs

Makes 6 snack boxes

  • 1 cucumber, sliced
  • 2 carrots, cut into sticks
  • 1 bell pepper, sliced
  • 1 cup hummus (split into small containers)
  • A handful of nuts or pretzels

How to prep:
Pre-chop veggies and portion into snack-size containers with hummus and nuts. Easy grab-and-go snacks all week.

5. Baked Salmon with Sweet Potatoes

Makes 4 servings

  • 4 salmon fillets
  • 2 sweet potatoes, cubed
  • 1 tbsp olive oil
  • Salt, pepper, and garlic powder

How to prep:
Roast sweet potatoes at 400°F for 25 minutes. Season salmon and bake alongside for 15 minutes. Store in containers with a side of green beans or salad.

Wrapping Up

Meal prep does not need to be fancy. Simple recipes like these save time, reduce stress, and make healthy eating the default choice.

💬 Which of these would make your week easier — the chili, the grain bowls, or the salmon?