Here are some tips on how to prepare lunch or snacks in just 2 hours.
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With school and the kids back to activities, I’ve had to dedicate my Sundays to prepping, planning, and cleaning. With the week’s worth of prep done and weekday evenings super busy, I try to meal plan and grocery shop around that. (For example, if I know Tuesday will be a late night with activities, I’ll feed the kids earlier, make something in the Instant Pot, or have takeout night. I limit myself to taking out or eating at restaurants 1-2 times a week, so I try to make the most of that time.)
Finding time to prepare healthy meals can be a challenge in your busy life. But with a little planning and a solid strategy, you can prepare a week’s worth of nutritious meals in just two hours. In this article, I’ll show you how to prepare a week’s worth of healthy meals with an emphasis on efficiency, deliciousness, and balance. meal prep containers, Put on some music and let’s go!
(PS: If you want more ideas, download My FREE Meal Prep Blueprint Guide is HERE!)
How to prepare a week’s worth of healthy meals in 2 hours
Why do you need to prepare meals?
Meal prep isn’t just about saving time; it’s also about having healthy options on hand. This makes it more likely you’ll fuel up with a healthy meal (instead of skipping a meal when you’re busy or simply choosing a convenient option, like takeout or pantry snacks). Having a stocked fridge with ready-to-eat meals and snacks makes it easier to stick to your health goals. Plus, meal prep can be a fun and creative way to try new recipes and flavors.
Get started: Meal prep plan
The key to successful meal prep is organization.
First, gather your ingredients and kitchen tools. Then follow this step-by-step guide to prepare a week’s worth of healthy meals in just 2 hours. I’ve attached the recipe below, but here’s how to get it all done in 2 hours:
1st Hour:
– Preheat oven to 350 degrees.
– Start boiling water for the eggs
– Place the chicken and spices in the Instant Pot, turn it on and cook the chicken (recipe #4 below).
– Prepare the Chocolate Protein Oatmeal Bake (#1 below) and place in the oven
– Add eggs to boiling water (step 2 below)
*While the oatmeal, eggs, and chicken are cooking, prepare the meat for the meatballs (#7 below), chop the veggies for the raw veggie snacks (#6 below) and store them in the fridge, chop the veggies for the roasted vegetables (#3 below) and set aside. Toss the veggies for the roast with olive oil or avocado oil and salt and pepper.
*To end the first hour, remove the Chocolate Protein Oatmeal from the oven and allow to cool. Shred the chicken and allow to cool before storing. Place the eggs in ice water to chill before storing. Increase the oven temperature to 375 degrees.
2nd period:
– Place the turkey meatballs in the oven to cook and place the roasted vegetables on a separate baking sheet.
– While they cook, make the hummus (#5 below) and energy bites (#8 below). Store each in an airtight glass container in the fridge (this is what I use!).
– Once the turkey meatballs are done, let them cool and store them in the fridge. Store the shredded chicken in the fridge and peel the eggs before storing them.
If you’re a quick worker, you can get all of this done in an hour and a half. This way you can make a variety of lunches, breakfast combos, and snacks. I like to add turkey meatballs to sandwiches, wraps, and roasted veggie salads. Add barbecue sauce, marinara, homemade hummus, or whatever you like. Shredded chicken is great in salads, roasted veggies, rice bowls with guacamole and salsa, and wraps.
See all the recipes here!
1. Chocolate Protein Oatmeal Bake
Let’s start with breakfast! This Chocolate Protein Oatmeal Bake is a crowd-pleasing treat perfect for busy mornings, and packed with protein to keep you full until lunchtime.
material:
3 cups oatmeal (soaked overnight, this is optional but it improves the texture, if you want to make it gluten free make sure to use gf oatmeal)
3 scoops of vanilla protein powder
½ teaspoon baking powder
1 mashed banana (if you don’t like bananas try applesauce instead)
1 teaspoon vanilla
Pinch of sea salt
2 tablespoons maple syrup
2 tablespoons cocoa powder
2 tablespoons chia seeds
1 teaspoon cinnamon
1 cup almond milk
1 tablespoon MCT oil or liquid coconut oil
A little cold coffee (optional)
Instructions:
Preheat oven to 350°F.
Combine all ingredients in a large bowl and mix.
Pour the mixture into a greased baking dish and bake for 30 to 35 minutes.
Allow to cool, cut into squares and store in the fridge for a quick breakfast or snack.
2. Hard-boiled eggs
Hard-boiled eggs are a versatile snack and a great source of protein. They’re easy to prepare and can be added to salads, sandwiches, or eaten on their own.
Instructions:
Place the eggs in a saucepan and cover with cold water.
Bring the water to a boil, turn off the heat and cover the pot. Let the eggs sit for 9-12 minutes, depending on how done you like them.
Drain the water, chill the eggs in ice water, peel and store in the refrigerator.
3. Roasted vegetables for sandwiches and salads
Roasted vegetables add flavor and texture to a meal. Use them in sandwiches, salads, or as a side dish.
material:
Bell peppers, zucchini, onions, or any other veggies you like
olive oil
Salt and pepper
Instructions:
Preheat oven to 375°F.
Cut the vegetables into large pieces.
Toss with olive oil, salt and pepper.
Spread the vegetables on a baking sheet and roast for 20 to 25 minutes, stirring halfway through.
Allow to cool and store in an airtight container.
4. Instant Pot Shredded Chicken
Shredded chicken is great for meal prep and is perfect for salads, wraps, and more, and cooking it in your Instant Pot is quick and easy.
material:
2-3 chicken breasts
1 cup chicken broth
Salt, pepper, and your favorite spices
Instructions:
Add chicken breasts and broth to Instant Pot.
Season with salt, pepper and your favorite spices.
Cook on high pressure for 12 minutes, then allow the pressure to release naturally.
Shred the chicken with two forks and store in the refrigerator.
5. Homemade hummus
Homemade hummus is fresher and more customizable than store-bought, and it’s great on top of veggies or on a sandwich.
material:
1 can chickpeas, mostly drained (use about 1/2 cup of the liquid from the can)
1/4 cup tahini
Juice of 1 lemon
1/2 teaspoon garlic powder (more if needed)
1/2 teaspoon cumin
2 tablespoons olive oil
1 cube of ice (weird, but makes it super fluffy!)
A pinch of salt
Instructions:
Mix all ingredients in a food processor.
Blend until smooth, adding a little water if necessary to reach your desired consistency.
Store in the refrigerator for up to 1 week.
6. Sliced vegetables for snacking
Having pre-sliced veggies on hand makes it easy to whip up a healthy snack, and pairing them with homemade hummus makes for a satisfying treat.
Instructions:
Slice the carrots, cucumber, peppers, and celery.
To maintain freshness and crispness, store in an airtight container with a damp paper towel.
7. Turkey meatballs
These turkey meatballs are the perfect protein addition to any meal, or pair them with zoodles, pasta, or a salad for a quick and delicious lunch or dinner.
material:
1 pound ground turkey
1/2 cup oatmeal (you can grind it into a powder if you don’t want oatmeal flavored meatballs)
1 egg
Salt and pepper
1 teaspoon garlic powder
Optional: 1 tsp oregano, 1/2 tsp basil, 1/2 tsp thyme, a dash of Worcestershire sauce
Instructions:
Preheat oven to 375°F.
Add all ingredients to a bowl and mix.
Form the mixture into meatballs and place on a baking sheet lined with baking paper.
Bake for 20 to 25 minutes until cooked through.
8. Strawberry Shortcake Energy Bites
Round out your meal prep with a sweet treat: these Strawberry Shortcake Energy Bites are the perfect post-workout snack or afternoon pick-me-up.
material:
1/4 cup chopped walnuts
1/4 cup freeze-dried strawberries
1/4 cup unsweetened shredded coconut
1/4 cup oatmeal (use gluten-free oatmeal for a gluten-free version)
3 pitted Medjool dates
2 tablespoons of your favorite vanilla protein powder (almond flour works too)
1/4 teaspoon almond extract
Pinch of sea salt
3 tablespoons pure maple syrup
Instructions:
Add all ingredients to a bowl and mix.
Roll into bite-sized balls.
Store in the refrigerator for a quick snack.
summary
In just 2 hours, you can prepare a week’s worth of healthy meals and snacks. With these staples on hand, you’ll save time, reduce stress, and get more nutrition. Plus, with these delicious recipes, you’ll actually look forward to eating what you make. 🙂
If you try it, please let me know!
Check out more of my favorite meal prep recipes:
Preparing healthy meals for the week
5 High Protein Meal Prep Recipes
Mediterranean Egg Bites
Healthy curry chicken salad
Kiss
Gina
