15-Minute Meal Preps for a Week of Healthy Eating.
Meal prepping doesn’t have to be time-consuming or complicated. With just 15 minutes of effort, you can set yourself up for a week of healthy, satisfying meals that are quick to assemble and packed with nutrition.
Start by chopping a variety of colorful vegetables like bell peppers, cucumbers, carrots, and spinach. You can also add some lean protein like grilled chicken, turkey, or hummus for a vegetarian option.
Assemble your wraps by spreading a whole-wheat tortilla with hummus or avocado, adding the veggies and protein, then rolling them up. Wrap each one in foil for a grab-and-go lunch or dinner option.
Overnight oats are a perfect breakfast that can be prepped in minutes. In a mason jar or bowl, combine rolled oats with almond milk or your favorite dairy, add chia seeds, and a drizzle of honey or maple syrup for sweetness.
Layer a few mason jars with salad ingredients for easy lunches throughout the week. Start with a dressing at the bottom, followed by hearty veggies (like carrots, cucumbers, and tomatoes), then protein like grilled chicken or chickpeas, and finish with leafy greens on top.
Stir-frying is a quick way to make a delicious meal. In just 15 minutes, you can stir-fry a mix of vegetables like broccoli, snap peas, and bell peppers in olive oil, then add pre-cooked brown rice or quinoa for a hearty base.
Set a timer for 15 minutes, and quickly prep chicken breasts by seasoning them with olive oil, lemon, salt, and pepper. Add chopped vegetables like sweet potatoes, zucchini, and onions.
Roast everything together in the oven for 20-25 minutes (or you can prep the night before), and you’ve got a balanced, healthy meal that can be easily stored in containers for the week.
By dedicating just 15 minutes to meal prep, you can save time during the week and enjoy healthy, home-cooked meals without the stress.