Introduction:

Think you don’t have time to meal prep? Think again. These 10 quick and efficient recipes are ready in 30 minutes or less, from prep to portion. No slow cookers, no hours in the kitchen — just fast, delicious, and healthy meals that’ll keep your fridge stocked for the week. Whether you're prepping for one or feeding a family, these time-savers will change your routine.

1.Garlic Butter Shrimp & Broccoli Bowls

Fast, flavorful, and packed with protein.

Ingredients:

• 1/2 lb shrimp, peeled

• 2 cups broccoli florets

• 1 tbsp garlic, minced

• 1 tbsp butter or olive oil

• Cooked rice or cauliflower rice

Instructions:

1. Sauté garlic in butter, add shrimp and cook 3–4 mins.

2. Steam broccoli and combine in bowls with rice.

⏱ Prep Time: 20 mins
🔥 Complexity: Easy

2.Buffalo Chickpea Wraps

Spicy, filling, and totally plant-based.

Ingredients:

• 1 can chickpeas, drained

• 2 tbsp buffalo sauce

• 2 tbsp plain Greek yogurt (or dairy-free)

• 2 whole wheat tortillas

• Shredded lettuce

Instructions:

1. Smash chickpeas with buffalo sauce and yogurt.

2. Spoon into wraps with lettuce and roll.

⏱ Prep Time: 10 mins
🔥 Complexity: Very Easy

3. Pesto Chicken Pasta Salad

Bright and zesty cold meal prep option.

Ingredients:

• 1 cup cooked rotini or penne

• 1 grilled chicken breast, sliced

• 2 tbsp pesto

• Cherry tomatoes, halved

Instructions:

1. Toss cooked pasta, chicken, tomatoes, and pesto.

2. Store cold for grab-and-go lunches.

⏱ Prep Time: 15 mins
🔥 Complexity: Very Easy

4.Lemon Dill Tuna Quinoa Toss

Bright, zesty, and no stove required if quinoa is precooked.

Ingredients:

• 1 pouch tuna in olive oil

• 1 cup cooked quinoa

• 1/4 cup diced cucumber

• 1 tsp dill

• Juice of 1 lemon

Instructions:

1. Combine all ingredients in a bowl.

2. Portion into containers. Serve chilled or room temp.

⏱ Prep Time: 8 mins
🔥 Very Easy

5.Spicy Peanut Edamame Soba Toss

High-protein and completely plant-based.

Ingredients:

• 1 bundle soba noodles (cooked & cooled)

• 1/2 cup edamame

• 1 tbsp peanut butter

• 1 tsp soy sauce

• Chili flakes

Instructions:

1. Whisk sauce. Toss with noodles and edamame.

2. Chill and store.

⏱ Prep Time: 12 mins
🔥 Complexity: Easy

6.Rosemary White Bean & Carrot Skillet

Savory, cozy, and budget-friendly.

Ingredients:

• 1 can white beans (drained)

• 1 cup shredded carrots

• 1 tsp rosemary

• 1 tbsp olive oil

Instructions:

1. Sauté carrots in oil. Add beans and rosemary.

2. Cook until heated through. Serve with rice or on its own.

⏱ Prep Time: 15 mins
🔥 Complexity: Easy

7. Smoky Tempeh & Shredded Cabbage Stir

Quick, crunchy, and satisfying.

Ingredients:

• 1/2 block tempeh, crumbled

• 1 cup cabbage, shredded

• 1/2 tsp smoked paprika

• 1 tbsp olive oil

Instructions:

1. Stir-fry tempeh and cabbage with oil + spices.

2. Portion and store.

⏱ Prep Time: 12 mins
🔥 Complexity: Easy

8.Ricotta & Zucchini “Roll-Ups” (No-Bake)

Cool, creamy, and ideal for summer prep.

Ingredients:

• 1 small zucchini, sliced lengthwise

• 1/3 cup ricotta cheese

• Cracked pepper + lemon zest

Instructions:

1. Spread ricotta on zucchini slices. Roll tightly.

2. Chill in airtight container.

⏱ Prep Time: 8 mins
🔥 Complexity: Very Easy

9. Sweet Corn & Black Bean Skillet Hash

Great with or without an egg on top.

Ingredients:

• 1/2 cup black beans

• 1/2 cup sweet corn

• 1/4 cup red bell pepper

• 1/2 tsp cumin

Instructions:

1. Sauté all ingredients until hot.

2. Optional: top with poached egg at serving.

⏱ Prep Time: 10 mins
🔥 Complexity: Very Easy

10.Curried Tuna & Apple Salad Wraps

Crisp, creamy, and unique.

Ingredients:

• 1 can tuna

• 1/4 apple, diced

• 1 tbsp plain yogurt

• 1/4 tsp curry powder

• Whole wheat wrap or lettuce leaves

Instructions:

1. Mix everything into a filling.

2. Roll in wrap or lettuce leaf.

⏱ Prep Time: 10 mins
🔥 Complexity: Very Easy

Conclusion:

You don’t need hours (or five pans) to meal prep. These fast, no-repeat recipes are here to prove that in 30 minutes or less, you can build a delicious, varied lineup of meals that keep your fridge stocked and your schedule intact. Choose your favorites, double the batch, and prep like a pro — even on your busiest day.