Balancing a fitness routine with a hectic schedule can be challenging, especially when it comes to healthy eating. But with a little meal prep magic, you can enjoy nutritious, delicious meals without spending all your time in the kitchen. Here are five simple meal prep ideas that fit seamlessly into even the busiest of lives.
1. Protein-Packed Mason Jar Salads (As seen from TikTok!)
What’s the Deal? Grab-and-go salads that are as tasty as they are convenient.
How to Do It: Layer your favourite veggies, lean proteins, and grains in mason jars. Start with the dressing at the bottom, followed by your protein (like chicken or tofu), then add veggies and grains. Just shake it up when you’re ready to eat, and you’ve got a fresh, healthy meal in seconds.
2. One-Pan Roasted Veggies and Chicken
What’s the Deal? A simple, no-fuss meal that’s packed with flavor and nutrients.
How to Do It: Toss chicken breasts and a mix of veggies (think bell peppers, carrots, and broccoli) with olive oil and your favourite spices. Roast everything on a single pan until cooked through. Divide into containers for a week’s worth of easy, nutritious meals.
3. Overnight Oats with Protein
What’s the Deal? A ready-to-eat breakfast that’s both filling and nutritious.
How to Do It: Combine rolled oats with your choice of milk or yogurt, stir in a scoop of protein powder, and top with fruit and nuts. Let it sit overnight in the fridge, and you’ll have a delicious breakfast waiting for you in the morning.
4. Healthy Wraps and Roll-Ups
What’s the Deal? Portable and versatile wraps perfect for lunch or snacks.
How to Do It: Use whole grain tortillas or lettuce leaves to make wraps filled with lean proteins, fresh veggies, and a bit of hummus or avocado. Wrap them up tightly and store in the fridge for a quick, satisfying meal on the go.
5. Batch-Cooked Soups and Stews
What’s the Deal? Comforting meals you can make in bulk and enjoy throughout the week.
How to Do It: Cook a big batch of your favorite soup or stew with plenty of lean meats, beans, and vegetables. Portion it out into containers and freeze or refrigerate. Simply reheat when you need a warm, hearty meal.
