Simplify Your Life with Easy Meal Prep Recipes

Meal prep can transform your week, giving you more time to enjoy life and less time worrying about what’s for dinner. With simple weekly meals, you can learn to prepare delicious and nutritious dishes without spending hours in the kitchen. This post will guide you through the benefits of meal prepping, provide easy recipes, and share helpful tips to make your life simpler.

Simple Weekly Meals: Why Meal Prep Matters

Meal prepping is not just a trend; it's a lifestyle choice that offers practical benefits. When you prepare meals in advance, you save time, reduce stress, and often eat healthier. According to a study by the International Journal of Behavioral Nutrition and Physical Activity, individuals who meal prep are more likely to choose healthier options and experience less food waste.[1]

Imagine coming home after a long day at work, knowing that a delicious meal is waiting for you in the fridge. That’s the power of meal prepping.

Prepared meal containers ready for the week.

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How to Start Meal Prepping

Starting your meal prep journey doesn’t have to be overwhelming. Here’s a step-by-step approach to ease you into the process:

1. Plan Your Meals: Take some time each week to plan out your meals. Choose recipes that are simple and diverse. Aim for a mix of unprocessed proteins, vegetables, and whole grains to keep your meals interesting. Choose organic if possible for an extra boost!

2. Create a Shopping List: Once you have your recipes, write down all the ingredients you need. Sticking to this list helps you avoid impulse purchases and stay budget-friendly. Check out THIS handy and affordable meal planner/shopping list all-in-one!

3. Set Aside Time: Designate a specific day for meal prepping, such as Sunday. Set aside 2-3 hours to cook and package your meals.

4. Use Quality Containers: Invest in good-quality, BPA-free containers to store your meals. Look for ones that are microwave and dishwasher safe for added convenience. Glass would be best as it's reusable, but if you plan to freeze meals, these may be a better option.

5. Cook in Batches: Prepare large quantities of staples like rice, quinoa, or pasta (Jovial gluten-free is my fave!). These can be used in multiple recipes throughout the week.

By following these steps, you’ll be well on your way to having a stress-free week filled with delicious food.

Easy Meal Prep Recipes

Now that you know how to start meal prepping, let’s dive into some easy meal prep recipes that can simplify your week.

Recipe 1: Chicken and Vegetable Stir-Fry

Ingredients:

• 2 chicken breasts, diced (substitute extra firm tofu for vegan)

• 1 bell pepper, sliced

• 2 cups broccoli florets

• 2 tablespoons soy sauce (substitute tamari or liquid aminos for gluten-free)

• 1 tablespoon olive oil

• Cooked brown rice

  
  

Instructions:

1. In a pan, heat olive oil over medium-high heat.

2. Add chicken and cook until browned.

3. Add vegetables and stir-fry until they are tender.

4. Stir in soy sauce and cook for another minute.

5. Serve over brown rice and portion into containers for the week.

   
   

Eye-level view of a colorful stir-fry meal ready to go.

Recipe 2: Quinoa Salad with Black Beans

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups water

• 1 can of black beans, drained

• 1 cup corn

• 1 cup diced tomatoes

• 1 avocado, diced

• Juice of 1 lime

• Salt and pepper to taste

  
  

Instructions:

1. Cook quinoa according to package instructions (I highly recommend a rice cooker!).

2. In a large bowl, combine quinoa, black beans, corn, tomatoes, and avocado.

3. Drizzle with lime juice, and season with salt and pepper. Mix well.

4. Portion into containers, and enjoy a refreshing salad throughout the week.

   
   

Recipe 3: Overnight Oats

Ingredients:

• 1 cup rolled oats

• 2 cups almond milk (or any milk of your choice)

• 1 tablespoon chia seeds

• 1 tablespoon honey or maple syrup

• Fresh fruits for topping (berries, banana, etc.)

  
  

Instructions:

1. In a bowl, mix oats, almond milk, chia seeds, and sweetener.

2. Divide into jars or containers and top with fresh fruits.

3. Refrigerate overnight. Enjoy a quick breakfast throughout the week!

   
   

Close-up view of jars filled with colorful overnight oats ready for breakfast.

Tips for Successful Meal Prep

Meal prepping can become a routine that you look forward to. Here are some essential tips to ensure your success:

• Use Seasonal Ingredients: Seasonal produce is often fresher and more affordable. Adjust your meal plans based on what’s in season.

  
  

• Mix It Up: To avoid meal fatigue, rotate your recipes weekly and try new ingredients or cuisines.

  
  

• Keep It Simple: Choose recipes with fewer ingredients or simpler cooking techniques to save time and energy.

  
  

• Don’t Forget Snacks: Include healthy snacks in your meal prep. Things like cut vegetables, fruits, or protein bars can be prepped and stored easily.

  
  

Budgeting for Meal Prep

Meal prepping can also help you save money. According to meal prep enthusiasts, individuals can save an average of 50% on their grocery bills through effective meal planning.[2]

• Buy in Bulk: Purchasing grains, beans, and frozen vegetables in bulk can significantly reduce costs.

• Utilize Sales and Coupons: Pay attention to store sales and use coupons to buy proteins and produce.

• Plan Based on Store Ads: Adapt your meal plan according to weekly store ads to maximize savings.

  
  

Final Thoughts on Simplifying Your Life

Meal prepping doesn’t have to feel like a chore. By implementing these easy meal prep recipes into your routine, you can simplify your life, eat healthier, and enjoy your meals more.

The process may require a bit of time and planning at first, but the payoff will be worth it. With just a few hours each week, you can set yourself up for a week of simple weekly meals that keep your mealtime stress free and enjoyable.

Ready to give it a try? Check out more amazing meal prep recipes and start your journey to a simpler life today!

Research Sources:

[1] Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. doi: 10.1186/s12966-017-0461-7. PMID: 28153017; PMCID: PMC5288891.

[2] Potter, T. (2023, April 10). Cooking vs. takeout: How much do you save by making meals at home? CNET. https://www.cnet.com/home/kitchen-and-household/cooking-vs-takeout-how-much-do-you-save-by-making-meals-at-home/