Time Saving Meal Prep Recipes

Meal prep is all about staying on top of your diet and using planning to meet your goals even faster. The last thing you need is a lengthy, complicated, time-consuming recipe to slow you down. Unless you want to spend an entire day slaving away in a hot kitchen, that is.

Simple, healthy, delicious recipes without the fanfare of a French chef are going to give you the most return for investment when it comes to your meal prep. The good news is there are hundreds of recipes on the internet to sort through so you can find your favorites. The bad news is that you have to sort through the hundreds of recipes on the internet to find your favorites.

Here we’ve done the legwork for you. Below are uncomplicated, delicious recipes that even the newest meal prep beginner can conquer. They’re all great for making in batches and storing in the fridge or freezer for your meals. Now get cooking!

Breakfast Omelet Roll-Up (Make up to 3 at a time)

Ingredients for each roll-up:

• 1 whole egg
• 4 egg whites
• 3 oz. lean ground turkey (or turkey sausage)
• 1 handful fresh spinach
• ⅓ cup chopped bell pepper (any color)
• 1 oz. goat cheese

Directions:

1. Season and cook lean ground turkey in a skillet and drain.
2. Mix egg and egg whites. Cook in a separate non-stick skillet.
3. Add goat cheese, spinach, bell peppers and ground turkey to cooked egg.
4. Use the cooked egg to roll the mixture into a roll-up. Wrap in plastic wrap.
5. Refrigerate and heat when you’re ready to eat.

Crockpot Maple Cinnamon Steel Cut Oatmeal (8 servings)

Ingredients:

• 1.5 cups steel cut oats
• 6 cups unsweetened almond milk
• ⅓ – ½ cup maple syrup
• 1 vanilla bean
• ⅛ tsp. salt

Directions:

1. Place all of the ingredients into a crockpot.
2. Cook on high for 4 hours or low for 8 hours.
3. Once your oatmeal is done cooking, stir with a wooden spoon for 2-3 minutes until it’s thick and well-combined. Discard the vanilla bean.

Hummus & Turkey Pinwheels

Ingredients (for one serving):

• 5 oz. nitrate-free, natural, low-sodium cooked turkey breast (or substitute your favorite lunch meat)
• 1 medium whole wheat tortilla
• 2 Tbsp. hummus
• 1 cup mixed greens
• ½ medium bell pepper, chopped

Directions:

1. Spread the hummus on an open tortilla and cover with mixed greens and turkey.
2. Place the chopped bell peppers at one edge of the tortilla and begin to roll it from that edge. Make sure that you’re rolling the tortilla tightly to firmly pack in all of the ingredients.
3. Slice the wrap into fourths.

High Protein Hearty Tuna Salad

Ingredients (for at least 6 servings):

• 18 oz. low-sodium, drained solid white albacore tuna
• ¾ cup 2% Greek yogurt
• ⅓ cup dijon mustard
• 1 celery stalk, chopped
• ⅓ cup pepitas
• ⅓ cup chopped walnuts (substitute pecans or almond slivers)
• ⅓ cup dried cranberries (no sugar added)
• 2 Tbsp. fresh tarragon (optional)
• ½ Tbsp. curry powder
• 1 tsp. Turmeric
• Salt and pepper to taste

Directions:

1. Place all of the ingredients into a bowl and mix.
2. Season to taste.

Lean Turkey Lasagna Meal Prep (Makes 3 servings)

Ingredients:

• 1 lb. extra lean ground turkey
• 1.5 cups marinara sauce
• 1 cup cottage cheese
• 1 egg white
• ¾ cup mozzarella
• 1 zucchini
• Garlic powder, onion powder or cumin to season

Directions:

1. Preheat the oven to 350º F.
2. Season the ground turkey to your liking and cook in a non-stick skillet. Add the marinara to create a meat sauce and stir.
3. Slice the zucchini into small pieces.
4. In a separate bowl, mix the cottage cheese and egg white.
5. In a glass jar or small tin, layer the zucchini, meat sauce and 1-2 Tbsp. of the cottage cheese mixture. Repeat twice per jar (total of 3 jars).
6. Add one final layer of meat sauce to the top of your jars and finish with ¼ cup of mozzarella.
7. Bake for 30 minutes.

5-Ingredient Honey Sriracha Slow Cooker Chicken (6 servings)

Ingredients:

• 5 chicken breasts  (4 oz. each)
• ½ cup tamari (can substitute coconut aminos or soy sauce)
• ½ cup honey
• ½ cup sriracha
• 2 Tbsp. minced garlic

Directions:

1. Place the chicken breasts at the bottom of your slow cooker, then rub them with 2 Tbsp. minced garlic.
2. Heat the chicken on high for 2.5-3 hours, until the chicken is fully cooked and easy to shred.
3. Drain the liquid from the cooked chicken and shred it.
4. Mix the sauce together using the tamari, honey and sriracha. Pour over the shredded chicken and mix until the chicken is covered.
5. Serve over a bowl of brown rice and steamed broccoli.

Healthy Salted Caramel Cups (Makes 24)

Ingredients:

• 3 cups dark chocolate (can be dairy free)
• 1 Tbsp. coconut oil
• 10 large fresh medjool dates (the squishier the better)
• Himalayan sea salt, to taste

Directions:

1. Prepare the date caramel by placing the dates in a high-speed food processor and processing on high for about 2 minutes, stopping to scrape the sides a few times. Add a little water if you find your dates won’t form a paste.
2. Scoop out ½ tsp. portions of the date caramel and roll into balls. Wet your hands first so the balls roll more easily without sticking. Set aside.
3. Melt the chocolate, either by microwaving it for about 1 to 1.5 minutes or by melting it over the stove. Be careful not to burn it. Once it’s completely melted, stir in the coconut oil.
4. Place 24 mini cupcake liners in a mini cupcake tin. Pour a layer of melted chocolate (about 1 tsp.) into each one. Place the ball of date caramel in the center and cover with more (about another 1 tsp.) of the chocolate.
5. Sprinkle with Himalayan sea salt and place the tin in the freezer for at least 30 minutes before serving.

Protein Peanut Butter Balls

Ingredients:

• ¾ cup peanut butter (substitute almond butter or sunflower seed butter if you have an allergy)
• ¼ cup honey
• 1 scoop Natural Chocolate or Vanilla Bean Performance Whey Protein
• ½ cup raw oats

Directions:

1. Mix all ingredients together in a bowl and form into small 1” balls.
2. Place in the fridge for a few hours.

If you try one of these recipes and love it, share it on social media!