15 Easy Meal Prep Recipes Under 30 Minutes

1. Oven-Baked Chicken (20 min)

• Chicken breast with olive oil, salt, pepper, paprika
• 400°F (200°C), 20-25 minutes
• Tip: Different spice blends for variety

2. Teriyaki Salmon (15 min)

• Brush salmon with teriyaki sauce
• 400°F (200°C), 12-15 minutes

3. Seasoned Ground Beef (15 min)

• Brown in a skillet
• Season with taco or bolognese spices
• Versatile: bowls, wraps, over rice

4. Baked Tofu (25 min)

• Cube tofu, marinate with soy sauce
• 400°F (200°C), 20-25 minutes, flip once

5. Roasted Chickpeas (25 min)

• Drain and rinse canned chickpeas
• Toss with spices
• 400°F (200°C), 20-25 minutes

6. Perfect Rice (20 min)

• 1:2 ratio of rice to water
• Bring to boil, then 15 min on low heat
• Tip: Cook a large batch, portion it out

7. Roasted Sweet Potatoes (25 min)

• Cube, toss with oil and salt
• 425°F (220°C), 20-25 minutes

8. Quinoa (15 min)

• 1:2 ratio of quinoa to water
• Bring to boil, simmer for 15 min
• Perfect for bowls

9. Oven Veggie Mix (25 min)

• Dice bell peppers, zucchini, onions
• Drizzle with oil
• 400°F (200°C), 20-25 minutes

10. Steamed Broccoli (10 min)

• Cut into florets
• Steam for 5-7 minutes
• Keep it al dente (it softens when reheating)

11. Sauteed Spinach (5 min)

• In a pan with garlic and oil
• 2-3 minutes until wilted

12. Carrot Sticks (raw)

• Peel, cut into sticks
• Store in water in the fridge
• Stays crunchy for a week

13. Sheet Pan Chicken with Veggies (30 min)

• Chicken and vegetables on one baking sheet
• Everything bakes at the same time
• Done with minimal cleanup

14. Burrito Bowls (25 min)

• Rice + beans + seasoned ground meat
• Store toppings separately
• Assemble when eating

15. Mediterranean Bowl (20 min)

• Quinoa + chickpeas + cucumber + feta
• Dressing on the side
• Fresh and protein-packed

Base recipe:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tbsp yogurt
• 1 tsp honey

Variations:

• Chocolate banana: + cocoa, banana slices
• Berry: + frozen berries, vanilla
• Peanut butter: + peanut butter, cinnamon