6 Quick Meal Preps You Can Make in Under 1 Hour

Feeling the weekday rush? We get it! Between work, errands, and trying to squeeze in a social life, cooking elaborate meals often falls by the wayside. But healthy eating shouldn’t be a casualty of a busy schedule. 

Here’s the good news: meal prepping doesn’t have to be a weekend-long project. With a little planning and these simple recipes, you can whip up a week’s worth of delicious and nutritious meals in under an hour.

1. Mason Jar Mediterranean Quinoa Salad

This layered salad is a feast for the eyes and a powerhouse of nutrients. The quinoa provides protein and fiber, while the veggies add vitamins and antioxidants. The best part? It gets even tastier as the flavors meld together in the fridge.

Ingredients

• 1/4 cup quinoa, cooked
• 1/4 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives, halved
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. In a mason jar or container, layer the ingredients in the following order: dressing (lemon juice, olive oil, salt, and pepper), quinoa, cucumber, tomatoes, feta cheese, olives, and parsley.
2. Seal the jar tightly and store in the refrigerator for up to 5 days.
3. When ready to eat, simply shake the jar to combine the ingredients and enjoy!

Meal Prep Tip: Prepare several jars at once to have healthy lunches or dinner, to serve as a make-ahead salad for the rest of the week.

2. Sweet Potato and Black Bean Bowls

These vibrant bowls are a delicious blend of sweet, savory, and spicy flavors. They’re packed with fiber and plant-based protein, keeping you feeling full and energized.

Ingredients

• 2 medium sweet potatoes, diced
• 1 tablespoon olive oil
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup frozen corn kernels
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• Lime wedges for serving

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, chili powder, cumin, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
3. While sweet potatoes are roasting, heat black beans and corn in a saucepan over medium heat until warmed through.
4. Assemble bowls by dividing sweet potatoes, black beans, corn, red onion, and cilantro among containers.
5. Squeeze lime wedges over each bowl before serving.

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

3. Chicken Salad Lettuce Wraps

Ditch the bread and enjoy this classic chicken salad in crisp lettuce wraps for a light and refreshing meal. It’s a great way to sneak in extra veggies and cut down on carbs.

Ingredients

• 2 cups cooked chicken breast, shredded
• 1/2 cup plain Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup chopped red grapes
• 1/4 cup chopped walnuts
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Lettuce leaves for serving

Instructions

1. Combine chicken, yogurt, celery, grapes, walnuts, mustard, salt, and pepper in a bowl.
2. Mix well until all ingredients are evenly incorporated.
3. Spoon chicken salad into lettuce leaves and enjoy.

Meal Prep Tip: Prepare the chicken salad in advance and store it in an airtight container in the refrigerator. Grab a few lettuce leaves and you have a quick and easy lunch ready to go!

4. Egg and Veggie Muffins

These grab-and-go muffins are a protein-packed breakfast or snack option. They’re customizable with your favorite veggies, making them a great way to use up leftovers.

Ingredients

• 10 large eggs
• 1/2 cup milk
• 1/2 cup shredded cheese
• 1/2 cup chopped vegetables (spinach, bell peppers, mushrooms, etc.)
• Salt and pepper to taste

Instructions

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. Whisk together eggs, milk, cheese, vegetables, salt, and pepper.
3. Divide mixture evenly among muffin cups.
4. Bake for 15-20 minutes, or until set.

Meal Prep Tip: Store muffins in the refrigerator for up to 5 days. Reheat in the microwave or enjoy cold for a quick and easy breakfast or snack.

5. Tuna Salad Stuffed Avocados

This recipe turns creamy tuna salad into a satisfying and healthy meal. The avocado adds healthy fats and fiber, making it a balanced and filling option.

Ingredients

• 2 ripe avocados, halved and pitted
• 1 can (5 ounces) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped celery
• 1 tablespoon chopped red onion
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Combine tuna, yogurt, celery, onion, lemon juice, salt, and pepper in a bowl.
2. Mix well until all ingredients are evenly incorporated.
3. Fill each avocado half with tuna salad.

Meal Prep Tip: Prepare the tuna salad in advance and store it in an airtight container in the refrigerator. When ready to eat, simply scoop it into avocado halves.

6. Overnight Chia Pudding

This creamy and delicious pudding is a healthy and satisfying breakfast or snack. It’s packed with fiber and protein, keeping you feeling full and energized. Plus, it requires minimal effort to prepare!

Ingredients

• 1/2 cup chia seeds
• 1 1/2 cups milk (any kind you prefer)
• 1/4 cup maple syrup or honey
• 1 teaspoon vanilla extract
• Toppings of your choice (berries, nuts, seeds, etc.)

Instructions

1. Combine chia seeds, milk, maple syrup or honey, and vanilla extract in a jar or container.
2. Stir well to combine.
3. Cover and refrigerate overnight or for at least 4 hours.
4. Top with your favorite toppings before serving.

Meal Prep Tip: Prepare several jars at once to have healthy breakfasts or snacks ready throughout the week. Experiment with different flavors by adding cocoa powder, fruit puree, or spices.

Conclusion

Meal prepping doesn’t have to be complicated or time-consuming. With a little planning and these simple recipes, you can easily create healthy and delicious meals that fit your busy lifestyle. 

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.