The concept of meal prep is the act of preparing whole meals or dishes ahead of schedule. Whether you’re someone who is looking to shift towards a healthier lifestyle, or if you simply juggle between office work and household chores, planning your meals can help to effectively manage your time, and in the long run, you’ll have a fair idea of what you prefer in your diet. Besides, this is a great way to keep a count on your calories as you are less likely to consume unhealthy takeout a regular basis. Meal preps help you control your portion sizes and make sure you consume only what you need.
Now, if you are looking for some easy recipes that can be made in under 30 minutes, check out these recipes for breakfast, lunch, and dinner to keep your stomach filled.
Overnight Oats (Breakfast)
Prep Time: 5 minutes | Soak Time: 2 to 12 hours | Serves: 1
As the name suggests, this involves soaking raw oats in milk overnight, or at least two hours before eating it. Soaking it over night ensures that the oats are soft and edible. With a creamy and rich texture, this will keep you satiated for a couple of hours till it’s time for lunch.
• ½ cup rolled oats
• ½ cup milk of your choice
• ½ tbsp chia seeds
• 1 tbsp sweetener of your choice (optional)
Step 1: Place the rolled oats and chia seeds in a glass jar or a small bowl, stir to mix them.
Step 2: Add your preferred sweetener, followed by the milk. Mix well.
Step 3: Once everything is mixed, cover the bowl with a wrap or a lid, and place it in the fridge. It can be either for two hours but overnight is preferable for better texture.
Chickpea Curry (Lunch)
Prep Time: 2 minutes | Cook Time: 8 minutes | Serves: 4
A staple dish in many Indian households, the chickpea curry is a great option to have for lunch. It’s not only filling, but takes about 10 minutes to prepare, and is also delicious. What’s not to like?
• 850 gms chickpeas, rinsed and drained
• 400 ml coconut milk
• 2 tsp garam masala
• 2 tsp turmeric
• 1 tsp ginger powder
• ½ tsp chilli flakes (optional)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Handful baby spinach, uncooked
• Salt, to taste
Step 1: In a large pan, heat the olive oil. When it starts sputtering, lower the heat and add garam masala, turmeric, ginger powder, and chilli flakes.
Step 2: Follow it up with the chopped onions and garlic cloves.
Step 3: Cook for a minute till the onion and garlic turn golden brown. Now, add the chickpeas and pour in the coconut milk. You can add salt at this stage.
Step 4: Cook for five minutes before adding the baby spinach. Stir well and cover. Let the spinach cook for a bit till it’s wilted.
Step 5: Once done, turn off the heat. The chickpea curry is ready to serve.
Energy Boost Box (Snack)
Prep Time: 5 minutes | Serves: 1
A healthy snacking option between meals, this is a good option to boost your energy while you satiate those cravings for something sweet.
• 4 tbsp greek yoghurt or coconut yoghurt
• Maple syrup, to taste
• Assorted nuts (almonds, walnuts, and cashews), as needed
• Fresh berries of your choice, as needed
• 1 red apple, sliced
• 1 tbsp peanut or almond butter
Step 1: In a container or bowl, add the yoghurt and top it off with the assorted nuts.
Step 2: Next, add the sliced apple with a dash of peanut or almond butter.
Step 3: Finally, top this off with the fresh berries. You can choose to pour the maple syrup now, but it is preferable to do it right before you’re about to consume it.
Greek Couscous Salad (Lunch/Dinner)
Prep Time: 25 minutes | Serves: 4
A healthy and delicious salad, this is a great option for either lunch or dinner.
For The Salad
• 2 small packets couscous mix
• 1 cucumber, diced
• 3 bell peppers (red, green, yellow), diced
• ½ onion, chopped
• 6 cherry tomatoes, halved
• Handful of parsley, finely chopped
• Feta cheese, as needed
• 1 lemon, cut into wedges
• Salt, pepper, paprika, as per taste
For The Dressing:
• ¼ cup red wine vinegar
• ½ cup olive oil
• 1 tbsp lemon juice
• 1 tsp minced garlic
• 1 tsp oregano flakes
• ½ tsp Dijon mustard
• Sea salt
• Fresh pepper
Step 1: Prepare the couscous mix as per the instructions on the package. Add seasonings as per your taste as this will be the flavour of the salad.
Step 2: For the chickpeas, you can either roast or boil them. Once done, mix in the cucumber, bell peppers, onions, and tomatoes. Toss, and set aside.
Step 3: For the dressing, add the red wine vinegar, olive oil, lemon juice garlic, oregano, mustard, salt, and pepper in a a small jar and shake well.
Step 4: Once the couscous is prepared, place it in a large bowl, and mix in the tossed mixture of chickpeas, onion, bell peppers, and tomatoes. Top it off with some feta cheese and freshly squeezed lemon, salt, and pepper as per your taste. Pour over the dressing, give it a final toss, and serve immediately.
Quinoa Burrito Bowls (Lunch/Dinner)
Prep Time: 15 mins | Serves: 6
This fairly easy to prepare dish is packed with nutrients and is a good option for lunch or dinner.
• 3 cups quinoa, cooked
• 850 gms black beans, rinsed and drained
• 200 gms corn, fresh or frozen
• 100 gms cilantro, chopped
• 1 tsp cumin
• ½ tsp salt
• 1 lime, juiced
• 2 romaine lettuce heads, chopped
• 3 avocados, halved
Step 1: In a large bowl, combine the quinoa, beans, corn, cilantro, and lime juice. Mix well.
Step 2: In six separate glass containers, equally divide and add the romaine lettuce heads, the quinoa mixture, and ½ avocado.
Step 3: Garnish with lime, and add more cilantro if required.