15 Quick & Healthy Meal Prep Recipes for Busy Days

Meal prepping saves my sanity on busy days! When life gets hectic, I love knowing that a healthy, delicious meal is already waiting for me. No stress, no last-minute takeout—just grab, heat, and enjoy!

These quick and healthy meal prep recipes make eating well effortless. From protein-packed lunches to satisfying dinners, each recipe is easy to make and full of flavor. Plus, they’ll keep me fueled and energized all week long.

If you’re ready to spend less time cooking and more time enjoying life, these meal prep recipes are about to become your new best friend!

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1. Garlic Lemon Chicken & Quinoa Bowls

🚀 Prep Time: 20 minutes | 🍗 Protein: 45g per serving

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa, cooked
• 1 cup steamed broccoli
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon lemon juice
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Season chicken breasts with salt, black pepper, and minced garlic, then cook for 5–6 minutes per side until golden and fully cooked.
3. Cook quinoa according to package instructions.
4. Steam broccoli for 3–4 minutes until bright green.
5. Assemble meal prep containers with sliced chicken, quinoa, and steamed broccoli, then drizzle with lemon juice.

🔹 Meal Prep Tip: Store in airtight containers for up to 4 days in the fridge.

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2. Turkey & Sweet Potato Skillet

🚀 Prep Time: 25 minutes | 🦃 Protein: 42g per serving

Ingredients:

• 1 lb ground turkey
• 1 medium sweet potato, diced
• 1 cup baby spinach
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon smoked paprika

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add ground turkey, season with salt, black pepper, and smoked paprika, and cook for 6–7 minutes until browned.
3. Stir in diced sweet potatoes and cook for another 10 minutes, stirring occasionally.
4. Add baby spinach and cook for 2 more minutes until wilted.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for 4–5 days; reheat in a skillet or microwave.

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3. Greek Chickpea Salad with Feta

🚀 Prep Time: 15 minutes (No Cooking Required) | 🥗 Protein: 36g per serving

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• ½ cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ cup crumbled feta cheese
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• ½ teaspoon oregano
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. In a bowl, mix chickpeas, cherry tomatoes, cucumber, and feta cheese.
2. Drizzle with olive oil and lemon juice.
3. Season with oregano, salt, and black pepper.
4. Toss everything together and divide into meal prep containers.

🔹 Meal Prep Tip: Can be stored in the fridge for up to 5 days without getting soggy.

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4. Honey Garlic Shrimp & Brown Rice

🚀 Prep Time: 20 minutes | 🍤 Protein: 38g per serving

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 cup brown rice, cooked
• 1 tablespoon honey
• 2 cloves garlic, minced
• 1 teaspoon soy sauce (or coconut aminos)
• ½ teaspoon red pepper flakes (optional)
• ½ teaspoon salt

Instructions:

1. Heat a pan over medium heat and add garlic. Cook for 30 seconds.
2. Add shrimp, honey, soy sauce, salt, and red pepper flakes. Cook for 3–4 minutes per side.
3. Cook brown rice according to package instructions.
4. Divide into meal prep containers with shrimp and rice.

🔹 Meal Prep Tip: Store in airtight containers for 3–4 days.

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5. Spicy Black Bean & Chicken Wraps

🚀 Prep Time: 15 minutes | 🌯 Protein: 40g per serving

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• ½ cup black beans, drained and rinsed
• 2 whole-wheat tortillas
• 1 tablespoon Greek yogurt (or sour cream)
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. In a bowl, mix shredded chicken, black beans, Greek yogurt, chili powder, garlic powder, salt, and black pepper.
2. Spread onto whole-wheat tortillas and roll up tightly.
3. Slice in half and place in meal prep containers.

🔹 Meal Prep Tip: Wrap in foil and store in the fridge for up to 4 days.

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6. Teriyaki Chicken & Roasted Veggies

🚀 Prep Time: 25 minutes | 🍗 Protein: 45g per serving

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 tablespoons teriyaki sauce (low-sugar)
• 1 cup broccoli florets
• 1 medium carrot, sliced
• 1 bell pepper, sliced
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season chicken breasts with garlic powder, salt, and black pepper, then bake for 20–25 minutes.
3. Toss broccoli, carrot, and bell pepper with olive oil and teriyaki sauce, then roast for 15 minutes.
4. Slice chicken and divide into meal prep containers with veggies.

🔹 Meal Prep Tip: Store in airtight containers for up to 4 days.

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7. Egg & Veggie Breakfast Muffins

🚀 Prep Time: 20 minutes | 🥚 Protein: 38g per serving (3 muffins)

Ingredients:

• 6 large eggs
• ½ cup diced bell peppers
• ½ cup spinach, chopped
• ¼ cup shredded cheese (optional)
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs, salt, black pepper, and garlic powder.
3. Stir in diced bell peppers, spinach, and shredded cheese.
4. Pour mixture into a greased muffin tin, filling each cup ¾ full.
5. Bake for 15–18 minutes until firm.

🔹 Meal Prep Tip: Store in the fridge for up to 5 days or freeze for up to a month.

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8. Quinoa & Black Bean Power Bowl

🚀 Prep Time: 15 minutes | 🌱 Protein: 36g per serving

Ingredients:

• 1 cup cooked quinoa
• ½ cup black beans, drained and rinsed
• ½ avocado, diced
• ½ cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 teaspoon lime juice
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. In a bowl, mix quinoa, black beans, cherry tomatoes, and avocado.
2. Drizzle with olive oil and lime juice.
3. Season with salt and black pepper, then toss well.
4. Divide into meal prep containers.

🔹 Meal Prep Tip: This bowl stays fresh for up to 4 days in the fridge.

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9. Garlic Butter Salmon & Green Beans

🚀 Prep Time: 20 minutes | 🐟 Protein: 50g per serving

Ingredients:

• 2 salmon fillets
• 1 tablespoon butter
• 2 cloves garlic, minced
• 1 teaspoon lemon juice
• 1 cup green beans
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Heat butter in a skillet over medium heat.
2. Add garlic and cook for 30 seconds.
3. Season salmon fillets with salt and black pepper, then cook for 4–5 minutes per side.
4. Steam or sauté green beans until tender, then drizzle with lemon juice.
5. Divide into meal prep containers and serve.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 3 days; best reheated in a skillet.

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10. Spicy Chickpea & Chicken Salad

🚀 Prep Time: 15 minutes | 🥗 Protein: 40g per serving

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 1 can (15 oz) chickpeas, drained and rinsed
• ½ cup diced cucumbers
• ½ cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• ½ teaspoon chili powder
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. In a large bowl, mix shredded chicken, chickpeas, cucumbers, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice, then season with chili powder, salt, and black pepper.
3. Toss everything together and divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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11. Slow Cooker Mexican Chicken Bowls

🚀 Prep Time: 10 minutes (Hands-on) | 🍗 Protein: 46g per serving

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup salsa (low-sugar)
• ½ teaspoon garlic powder
• ½ teaspoon cumin
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup cooked brown rice
• ½ cup black beans, drained and rinsed

Instructions:

1. Place chicken breasts in a slow cooker.
2. Season with garlic powder, cumin, salt, and black pepper.
3. Pour salsa over the chicken and cook on low for 4–5 hours.
4. Shred the chicken and divide into meal prep containers with brown rice and black beans.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 5 days or freeze for up to 3 months.

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12. High-Protein Greek Yogurt Parfaits

🚀 Prep Time: 5 minutes | 🥣 Protein: 38g per serving

Ingredients:

• 1 cup Greek yogurt (plain, unsweetened)
• ½ cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons granola (low-sugar)
• 1 teaspoon honey (optional)

Instructions:

1. In a jar or meal prep container, layer Greek yogurt, mixed berries, and granola.
2. Drizzle with honey if desired.

🔹 Meal Prep Tip: Assemble just before eating or store yogurt and granola separately to maintain crunch. Keeps in the fridge for up to 4 days.

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13. Spicy Ground Beef & Cauliflower Rice

🚀 Prep Time: 20 minutes | 🥩 Protein: 50g per serving

Ingredients:

• 1 lb ground beef (or turkey)
• 2 cups cauliflower rice
• 1 teaspoon olive oil
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add ground beef, season with chili powder, garlic powder, salt, and black pepper, and cook for 6–7 minutes until browned.
3. Stir in cauliflower rice and cook for another 3–4 minutes.
4. Divide into meal prep containers.

🔹 Meal Prep Tip: Keeps fresh in the fridge for 4–5 days.

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14. Sheet Pan Garlic Chicken & Vegetables

🚀 Prep Time: 30 minutes | 🍗 Protein: 44g per serving

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chicken, broccoli, and zucchini with olive oil, garlic, salt, and black pepper.
3. Spread on a baking sheet and roast for 20–25 minutes.
4. Slice chicken and divide into meal prep containers.

🔹 Meal Prep Tip: Store in the fridge for up to 4 days or freeze for up to 2 months.

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15. Peanut Butter Banana Overnight Oats

🚀 Prep Time: 5 minutes | 🥣 Protein: 36g per serving

Ingredients:

• ½ cup rolled oats
• 1 scoop vanilla protein powder
• 1 tablespoon peanut butter
• ½ banana, sliced
• 1 cup almond milk

Instructions:

1. In a jar or meal prep container, combine rolled oats, protein powder, peanut butter, banana slices, and almond milk.
2. Stir well, cover, and refrigerate overnight.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.