10 Quick Meal Preps You Can Make in 30 Minutes or Less

Meal prepping is a lifesaver when life gets busy. But who says it has to be a weekend-long project? These ten recipes prove that delicious, nourishing meals can be prepped in a flash, even on the busiest weeknights. We’ve gathered the speediest, most satisfying meal prep ideas, and even added a unique twist to one recipe to keep things exciting in the kitchen. Let’s get cooking!

1. Mason Jar Salads with Lemon-Tahini Dressing

Fresh, crunchy, and totally customizable, mason jar salads are the perfect grab-and-go lunch. The dressing at the bottom keeps the greens crisp, and you can layer in your favorite ingredients for a satisfying and healthy meal.

Ingredients

• 1/4 cup extra virgin olive oil
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• 1 clove garlic, minced
• Salt and pepper to taste
• 4 mason jars (16-ounce)
• 4 cups mixed greens
• 1 cup cooked quinoa or brown rice
• 1 cup chopped vegetables (cucumber, bell pepper, carrots)
• 1/2 cup chickpeas or grilled chicken, chopped
• 1/4 cup crumbled feta cheese

Instructions

1. In a small bowl, whisk together olive oil, tahini, lemon juice, apple cider vinegar, garlic, salt, and pepper until smooth.
2. Divide the dressing equally among the four mason jars.
3. Layer the remaining ingredients in each jar, starting with the heartier vegetables and ending with the greens.
4. Seal the jars tightly and refrigerate for up to 3 days.

Meal Prep Tip: Make a big batch of dressing on the weekend to save time during the week.

2. Sheet Pan Chicken Fajitas

One-pan wonders are a meal prepper’s dream! These sheet pan chicken fajitas are quick, easy, and packed with flavor. Plus, they make fantastic leftovers for lunch or dinner throughout the week.

Ingredients

• 1 pound boneless, skinless chicken breasts, sliced
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 whole-wheat tortillas
• Optional toppings: salsa, avocado, sour cream, cilantro

Instructions

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine chicken, bell pepper, onion, olive oil, chili powder, cumin, garlic powder, paprika, salt, and pepper. Toss to coat.
3. Spread the mixture in a single layer on a large baking sheet.
4. Bake for 15-20 minutes, or until chicken is cooked through and vegetables are tender.
5. Warm the tortillas.
6. Serve the chicken and vegetables in tortillas with your desired toppings.

Meal Prep Tip: Slice veggies ahead of time to speed up the process.

3. Overnight Oats with Berries and Nuts

No-cook breakfasts are a busy morning’s best friend! Overnight oats are a breeze to prepare and offer a healthy, satisfying start to your day.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind you prefer)
• 1/4 cup plain yogurt
• 1/4 cup mixed berries
• 1 tablespoon chopped nuts
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. In a mason jar or container, combine oats, milk, and yogurt.
2. Stir in berries, nuts, and honey or maple syrup (if using).
3. Cover and refrigerate overnight or for at least 4 hours.

Meal Prep Tip: Prepare several jars at once for grab-and-go breakfasts throughout the week. You can also add different toppings like seeds, or chopped fruit for variety.

4. Quinoa Black Bean Bowls with Creamy Avocado Dressing

These vibrant bowls are a powerhouse of protein, fiber, and flavor! They’re a complete meal that’s perfect for lunch or a light dinner.

Ingredients

• 1 cup quinoa, cooked
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen or fresh corn kernels
• 1 bell pepper, diced
• 1/2 avocado
• 1/4 cup plain yogurt
• 1/4 cup lime juice
• 1/4 cup cilantro, chopped
• Salt and pepper to taste

Instructions

1. In a large bowl, combine quinoa, black beans, corn, and bell pepper.
2. In a blender or food processor, combine avocado, yogurt, lime juice, cilantro, salt, and pepper. Blend until smooth.
3. Pour the dressing over the quinoa mixture and toss to coat.

Meal Prep Tip: Cook a large batch of quinoa on the weekend to use in various meal prep recipes throughout the week.

5. Spicy Tuna Salad Lettuce Wraps

Light, refreshing, and packed with protein, these lettuce wraps are a healthy and satisfying lunch option.

Ingredients

• 2 cans (5 ounces each) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup celery, finely chopped
• 1/4 cup red onion, finely chopped
• 1 tablespoon sriracha (or to taste)
• 1/2 teaspoon Dijon mustard
• Salt and pepper to taste
• 4 large lettuce leaves

Instructions

1. In a medium bowl, combine tuna, Greek yogurt, celery, red onion, sriracha, Dijon mustard, salt, and pepper. Mix well.
2. Spoon the tuna salad into lettuce leaves and serve.

Meal Prep Tip: Make a big batch of tuna salad and store it in the refrigerator for up to 3 days.

6. Mediterranean Power Pockets

These pita pockets are a flavor explosion! Stuffed with fresh veggies, protein, and creamy hummus, they’re a portable and satisfying meal.

Ingredients

• 4 whole wheat pitas
• 1/2 cup hummus
• 2 cups grilled chicken or falafel, chopped
• 1 cucumber, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh dill, chopped

Instructions

1. Warm the pitas briefly in a skillet or toaster.
2. Spread 2 tablespoons of hummus inside each pita.
3. Layer in 1/2 cup of chicken or falafel, cucumber slices, cherry tomatoes, olives, feta, and dill.
4. Wrap tightly in foil or plastic wrap for meal prep.

Meal Prep Tip: Grill or bake a large batch of chicken or falafel on the weekend to use throughout the week.

7. Maple Ginger Cashew Chicken Stir Fry

Aside from providing protein and vitamins, this stir-fry delivers a sweet and savory punch with a hint of ginger spice, balanced by the nutty crunch of cashews. This 30-minute recipe is ideal for anyone seeking a quick, nutritious meal, especially after workouts or during busy weekdays.

Ingredients

• 4 oz boneless, skinless chicken breast, cubed
• 1/2 cup broccoli florets
• 1/2 cup sliced bell peppers (any color)
• 1/4 cup cashew pieces
• 2 tbsp maple syrup
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp grated fresh ginger
• 1 tsp minced garlic
• 1 tsp olive oil

Instructions

1. Heat 1 tsp olive oil in a skillet over medium-high heat.
2. Cook the chicken for 5-7 minutes, until browned and cooked through.
3. Add broccoli and bell peppers. Stir-fry for 3-5 minutes until tender-crisp.
4. Stir in maple syrup, soy sauce, ginger, and garlic, and cook for 1-2 minutes, until the sauce thickens slightly.
5. Mix in cashew pieces and serve immediately.

Meal Prep Tip: Store the cooked stir-fry and rice separately to prevent the rice from becoming soggy.

8. Stovetop Chili Casserole

This casserole can be prepped in parts and quickly assembled on the stovetop within 30 minutes, simplifying weeknight dinners. Packed with fiber and protein, this spicy and cheesy casserole is perfect for cold evenings.

Ingredients

• 1/2 cup cooked ground beef (or turkey)
• 1/2 cup cooked kidney beans
• 1/2 cup diced tomatoes (canned or fresh)
• 1/4 cup diced onion
• 1 tbsp chili powder
• 1/4 cup shredded cheddar cheese
• 1/4 cup corn kernels
• 1 tablespoon tomato paste

Instructions

1. In a skillet over medium heat, combine the ground beef, kidney beans, tomatoes, onion, chili powder, corn, and tomato paste.
2. Cook for 10-15 minutes, stirring occasionally, until heated through and slightly thickened.
3. Sprinkle the shredded cheddar cheese over the chili.
4. Cover and cook for 2-3 minutes or until the cheese is melted.
5. Serve hot.

Meal Prep Tip: Portion out the chili base separately from the cheese topping, and add the cheese just before reheating to maintain its melted texture.

9. Air Fryer Tofu With Honey Garlic Sauce

This crispy and sweet tofu is a good source of plant-based protein and low in saturated fat, supporting heart health. Here’s another 30-minute recipe for a vegan or vegetarian meal prep.

Ingredients

• 4 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp soy sauce (or tamari)
• 1 tbsp honey
• 1 tsp minced garlic
• 1/2 tsp sesame oil
• 1/4 teaspoon red pepper flakes (optional)

Instructions

1. Toss the tofu cubes with cornstarch.
2. Air fry the tofu at 400°F (200°C) for 12-15 minutes, shaking halfway, until crispy.
3. In a small saucepan, combine soy sauce, honey, garlic, sesame oil, and red pepper flakes.
4. Heat over medium heat for 2-3 minutes, until the sauce thickens slightly.
5. Toss the crispy tofu with the honey garlic sauce.
6. Serve immediately.

Meal Prep Tip: Store the crispy tofu separately from the honey garlic sauce, and toss them together just before reheating to maintain the tofu’s crispiness.

10. Italian Sausage Stuffed Bell Peppers

These peppers can be prepped ahead and baked quickly, making them a convenient 30-minute meal option. Here’s a savory and protein-packed meal for a low-carb, high-protein meal plan.

Ingredients

• 1 bell pepper (any color), halved and seeded
• 4 oz Italian sausage, removed from casing
• 1/4 cup diced onion
• 1/4 cup diced zucchini
• 1/4 cup cooked rice or quinoa
• 2 tbsp tomato sauce
• 1/4 cup shredded mozzarella cheese
• 1 teaspoon Italian seasoning

Instructions

1. Preheat oven to 375°F (190°C).
2. Cook the Italian sausage in a skillet over medium heat for 5-7 minutes, breaking it up with a spoon.
3. Add the onion and zucchini. Cook for 3-5 minutes until softened.
4. Stir in the cooked rice/quinoa, tomato sauce, and Italian seasoning.
5. Fill the bell pepper halves with the sausage mixture.
6. Sprinkle with mozzarella cheese.
7. Bake for 15-20 minutes, until the peppers are tender and the cheese is melted.

Meal Prep Tip: Partially cook the sausage filling and stuff the peppers ahead of time, then bake them when ready to eat.

Conclusion

Meal prepping doesn’t have to be a daunting task. With a little planning and these quick and easy recipes, you can enjoy delicious and nutritious meals all week long, even when time is tight. So, grab your apron and get cooking!