By: Denise Bustard4 Comments
Posted: 5/4/21Updated: 5/7/21
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These meal prep recipes are each ready in under 30 minutes, making meal prep Sunday even more efficient! With chicken, beef and vegetarian options, there is something delicious for every diet.
When it comes to meal prep, I love keeping it short and sweet in the kitchen; otherwise feels hard to fit it into our weekend schedule. I've shared the 25 most popular meal prep recipes on the blog already, but here are some tasty options that are ready in under 30 minutes!
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One of my top meal prep tips is to keep it simple, especially if you are just starting out. If you try to prep too many meals at once, or choose overly-complicated recipes, it can become overwhelming, and you're less likely to make it a habit that sticks.
The 30 minute meal prep recipes in this post are perfect for beginners and meal prep pros alike. They are simple and taste great, even on day 4!
Don't forget to pin this post to save it for later!
Tips for 30 minute meals:
- use your appliances- use your Instant Pot, slow cooker or rice cooker to prep meal components, freeing up your hands
- use 'non recipes'- if I really want to be quick, I just assemble ingredients and call it a meal. Bento boxes with pepperoni sticks, cheese and veggies = a snack. Trail mix is another easy one. Overnight oats are great for breakfast.
- purchase prepared ingredients- pre-cut vegetables or pre-made dips/sauces are super convenient
Chicken/poultry
Korean-Inspired Turkey Meal Prep Bowls
These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
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Perfect Cauliflower Fried Rice (with cashews!)
Cauliflower fried rice is flavored with ginger, soy sauce and sesame oil, and cooks up in one pan! Lighter, yet filling, it has soft scrambled eggs, chicken and cashews.
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Pesto Chicken Pita Recipe
This easy pesto chicken pita recipe is classic and delicious. Roasted vegetables and chicken, tossed in pesto, and served in a pita pocket! A family favorite recipe that works great meal prep!
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Santa Fe Chicken Low Carb Meal Prep Bowls
Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.
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Thai Chicken Lunch Bowls (Meal Prep)
Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!
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Maple Ginger Cashew Chicken Stir Fry (30 Minutes)
A simple cashew chicken stir fry packed with veggies, sprinkled with cashews, and tossed in a sticky maple ginger stir fry sauce. Works great for an easy weeknight dinner or for meal prep.
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Honey Sesame Chicken Lunch Bowls
These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!
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Turkey Taco Meal Prep Bowls
These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.
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Healthier Firecracker Chicken Meal Prep Bowls
Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.
Check out this recipe
Beef & pork
Egg Roll in a Bowl (30 min, low carb)
Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.
Check out this recipe
Taco Salad Recipe
Ditch the messy tacos and make this healthy taco salad recipe instead...loaded with delicious turkey taco meat, crunchy tortilla chips, cheese and more! Easy to prep and perfect for a meal prep lunch or dinner.
Check out this recipe
Vegetarian
Cold Sesame Noodles with Spiralized Vegetables
These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.
Check out this recipe
Buddha Bowl Recipe
This Buddha bowl recipe is full of healthy plant-based ingredients and works great for meal prep! Customize it using your favorite veggies and don't forget to drizzle with the delicious tahini sauce.
Check out this recipe
Vegan Ginger Teriyaki Stir Fry
Vegan teriyaki stir fry is a delicious 30 minute plant-based dinner. Veggies and edamame are cooked up in a sticky sweet and savory teriyaki sauce. Works great for meal prep as well!
Check out this recipe
Vegan Moroccan Chickpea Skillet
Vegan Moroccan chickpea skillet is freezer-friendly and perfect for meal prep! With chickpeas, sweet potatoes and spicy Moroccan seasoning.
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White Bean & Spinach Quesadillas (Freezer Friendly)
Make these smashed white bean and spinach quesadillas ahead of time and stash them in the freezer for an easy and healthy lunch that actually fills you up!
Check out this recipe
Meet Denise Bustard
Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
Read more...
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Reader Interactions
Leave a Comment
Tyler says
Going to use this as a base for my first weekly meal prep. Excited to try a bunch of these recipes out!
Thanks for the article!Reply
Denise says
I hope you find some winners!
Reply
Monique says
I have tried Lime Beef and Basil Stir Fry. I was amazed with the taste. I have become a fan of these recipes. Thanks a lot for sharing them.Reply
Denise says
So happy you enjoyed, Monique!
Reply
