Introduction

Meal prepping doesn’t have to take hours in the kitchen. With smart shortcuts and simple recipes, you can prepare delicious, healthy meals in a fraction of the time. These 10 time saving meal prep recipes are quick to make, easy to store, and designed to keep your week stress free and flavorful.

1. One Pan Lemon Garlic Chicken and Veggies

Description: A complete dinner cooked on one sheet pan in under 30 minutes.
Ingredients:

• 2 chicken breasts

• 1 zucchini, sliced

• 1 red bell pepper, sliced

• 1 tbsp olive oil

• Juice of 1 lemon, garlic powder, salt, pepper
  Instructions:

1. Arrange chicken and veggies on a baking sheet.

2. Drizzle with olive oil and lemon juice, season.

3. Roast at 400°F (200°C) for 25 minutes.

2. Instant Pot Turkey Chili

Description: A hearty, protein rich chili made in minutes.
Ingredients:

• 1 lb ground turkey

• 1 can kidney beans

• 1 can diced tomatoes

• 1 onion, chopped

• 1 tbsp chili powder
  Instructions:

1. Brown turkey in the Instant Pot on sauté.

2. Add onion, beans, tomatoes, and seasoning.

3. Cook on high pressure for 10 minutes.

3. Greek Salad Boxes

Description: A refreshing no cook option perfect for work lunches.
Ingredients:

• 2 cups chopped romaine lettuce

• ½ cucumber, diced

• ½ cup cherry tomatoes

• ¼ cup olives

• 2 tbsp feta cheese
  Instructions:

1. Divide lettuce and veggies into containers.

2. Top with olives and feta.

3. Pack with a small container of dressing.

4. Five Minute Overnight Oats

Description: A breakfast you can grab straight from the fridge.
Ingredients:

• 1 cup rolled oats

• 1 cup milk (dairy or plant based)

• 1 tbsp chia seeds

• 1 tsp honey or maple syrup

• ½ cup fruit for topping
  Instructions:

1. Mix oats, milk, chia, and sweetener in jars.

2. Refrigerate overnight.

3. Add fruit before serving.

5. Tuna Salad Lettuce Cups

Description: A light, protein packed meal with zero cooking required.
Ingredients:

• 1 can tuna in water, drained

• 2 tbsp Greek yogurt or mayo

• 1 stalk celery, diced

• 1 tbsp lemon juice

• Lettuce leaves
  Instructions:

1. Mix tuna, yogurt, celery, and lemon juice.

2. Spoon into lettuce leaves.

3. Store in lunch containers.

6. Quick Shrimp Fried Rice

Description: A 15 minute stir fry that makes perfect leftovers.
Ingredients:

• 1 lb shrimp, peeled

• 2 cups cooked rice

• 1 cup mixed vegetables

• 2 tbsp tamari or soy sauce
  Instructions:

1. Sauté shrimp until pink.

2. Add vegetables and rice.

3. Stir in tamari and cook 3–4 minutes.

7. Caprese Chicken Wraps

Description: A simple wrap with fresh Italian flavors.
Ingredients:

• 2 gluten free tortillas

• 1 grilled chicken breast, sliced

• ½ cup cherry tomatoes

• ¼ cup mozzarella pearls

• 1 tbsp pesto
  Instructions:

1. Spread pesto on tortillas.

2. Add chicken, tomatoes, and mozzarella.

3. Roll up and store tightly wrapped.

8. Sheet Pan Sausage and Potatoes

Description: A hearty prep that requires almost no hands on time.
Ingredients:

• 2 chicken sausages, sliced

• 2 cups baby potatoes, halved

• 1 cup broccoli florets

• 1 tbsp olive oil

• 1 tsp paprika, salt, pepper
  Instructions:

1. Toss potatoes and sausage with oil and seasoning.

2. Spread on sheet pan, roast at 400°F (200°C) for 25 minutes.

3. Add broccoli halfway through.

9. Veggie Packed Egg Scramble

Description: A quick breakfast or light lunch option.
Ingredients:

• 4 eggs

• 1 cup spinach

• ½ cup diced bell peppers

• ¼ cup shredded cheese (optional)
  Instructions:

1. Whisk eggs, pour into pan.

2. Add veggies and scramble together.

3. Portion into containers for reheating.

10. No Cook Chickpea Avocado Salad

Description: A fast, filling salad with creamy texture and bright flavor.
Ingredients:

• 1 can chickpeas, drained

• 1 avocado, cubed

• ½ cup cherry tomatoes

• 2 tbsp olive oil and lemon juice
  Instructions:

1. Mash half the avocado, mix with chickpeas.

2. Add tomatoes, remaining avocado, and dressing.

3. Store chilled in containers.

Conclusion

Eating healthy during a busy week doesn’t have to take hours of cooking. These 10 time saving recipes are quick to prep, easy to store, and perfect for busy mornings, work lunches, or weeknight dinners. With smart shortcuts like sheet pan meals, Instant Pot cooking, and no cook options, you’ll save time without sacrificing flavor.