Quick and Easy Meal Prep Ideas for One Week

Mar 18, 2019

Meal prepping is a great way to save time on cooking and commit to eating healthier. To help you get started, Timbercreek Communities has some delicious and easy meal prep ideas for one week.

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DIY Starbucks Protein Bistro Box

Instead of spending too much money on food from Starbucks, make copycat versions of your favourite Starbucks meals yourself at home. This Protein Bistro Box is super easy to make and it’s great for breakfast or lunch. Start by boiling 8 eggs and washing 2 cups of apples and grapes. Slice the apples and brush them with lemon juice to prevent browning. When the eggs are finished boiling, cut them into pieces and sprinkle some salt and pepper on them. Organize all your ingredients (4 reduced-fat Mini Babybel cheeses, Honey-Roasted Peanut Butter and 2 multigrain flatbread sandwich thins cut into quarters) into 4 Meal Prep Containers and refrigerate. There’s no need to heat it up, so it’s perfect to take with you to school or work, or to eat on the go.

Breakfast Egg McMuffins

With this amazing breakfast recipe, you’ll never have to wait in a drive-through line again. To make the Egg Mcmuffins, you’ll need 6 eggs, half a cup of chopped spinach, one third of a cup of crumbled cooked bacon, one third of a cup of shredded cheddar cheese, a little cooking spray and salt and pepper. Begin by setting the oven to 375F. Spray the muffin trays with cooking spray. Crack the eggs into a blender and blend until smooth. Add the spinach, bacon and cheese to the mixture and divide it evenly between the muffin cups. Bake the egg McMuffins for 15 to 18 minutes and serve immediately. This protein-packed meal is full of flavour and ideal for busy mornings.

Pad Thai

If you love Pad Thai, but want to make it healthier, this is the perfect recipe for you. This Spiralized Chicken Pad Thai dish is low-carb, noodle-free and super easy to make. Start with the sauce. You’ll need one quarter cup of tamarind paste, 1 tbsp low-sodium soy sauce or tamari, 1 tbsp peanut butter, 2 cloves garlic minced, 2 tsp fish sauce and 2 tsp lime juice. Whisk all the ingredients in a bowl and set aside. For the meal, you will need need 4 chicken breasts, 4 spiralized zucchinis, 1 small yellow onion, 1 pack of carrot matchsticks, ½ red cabbage, 2-3 scallions, one quarter cup chopped peanuts, coconut or olive oil and one third of a cup of finely chopped cilantro. In a large pan, heat the oil and add the onions. Cook them for a few minutes and add the chicken with three quarters of the pad thai sauce. Keep stirring for 8 to 10 minutes, until the chicken is cooked. Next, you’ll want to remove the pan from the heat, add the zucchini noodles and stir in the remainder of the sauce. Sautee for 30 seconds, then move the noodles to a meal prep container. Top it all off with chicken, cabbage and carrots and garnish with scallions, peanuts and cilantro.

Baked Lime Chicken Bowls

Stay on track with this delicious Baked Lime Chicken Bowl. It’s super healthy and tastes amazing. This meal makes a great lunch or dinner dish. Before you start cooking, you’ll want to cut the chicken into cubes and marinate it in a chilli lime sauce. In a large bag, combine vinegar, olive oil, salt, pepper, garlic powder, paprika and lime juice. Add the chicken and marinate anywhere from 2 hours to overnight. When you’re ready to cook, heat the oven to 400F,  arrange the chicken on a baking sheet and bake for 20 minutes. Enjoy!

Honey BBQ Salmon Bowls

Healthy food doesn’t have to be boring. This Honey BBQ Salmon Bowl is a perfect example of a healthy meal that is full of flavour and ready in 30 minutes. Not only is it protein packed, but it’s gluten free and dairy free as well. Begin by heating the oven to 400F and lining a tray with a baking sheet and oil. In a separate bowl, combine the BBQ sauce, 1/2 to 1 tbsp honey, 1 tbsp apple cider vinegar, 1/4 tsp black pepper, 2 cloves of garlic and salt. Spread the sauce over the salmon and bake for 10-12 minutes. You’ll want to broil for 1-2 minutes -- until the BBQ sauce browns at the edge of the salmon. Be sure to keep an eye on it so it doesn’t overcook! Next, you’ll want to cook 1 cup of quinoa in 2 cups of water. When that’s ready and fluffy, set it aside. Cut the zucchini into thin strips, or use a spiralizer, and start preparing each bowl. To do so, start by adding one third of a cup of quinoa, 3 ounces of salmon, 3-4 pieces of avocado, 1 cup of zoodles, red pepper, BBQ sauce, a handful of cilantro, a splash of lemon and 1 to 2 tbsps of pumpkin seeds. Voila! You have 3 to 4 prepared bowls to enjoy for lunch and dinner!

Timbercreek hopes you enjoyed these 5 easy meal prep ideas. To find your home with Timbercreek Communities, please visit our website.

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