Weekly Meal Prep Recipes: 3 Dishes You Can Cook in Under 2 Hours

Food Top of the List
By: Olivia Schneider | Kristina Guerrero Posted: 10:01 AM, Sep 11, 2018 Updated: 10:51 AM, Sep 11, 2018

Looking for meal prep recipes? Then keep reading! Meal prep starts with a plan, and Chef Teresa has one that’ll feed yourself for a week – all in under two hours! Read on for three recipes you can eat all week for breakfast, lunch and dinner.

 

1. Baked Egg Muffins

 

First on our list of meal prep recipes are these Baked Egg Muffins. Packed with protein and fiber, this dish will help keep you satiated and aid in digestion.

 

Prep time: 15 minutes

Cook time: 15 minutes

Yield: 1 dozen egg bites

 

Ingredients

 

6 large eggs

½ cup 2% Greek yogurt

½ cup shredded cheddar cheese

¼ teaspoon kosher salt

1 cup chopped broccoli, steamed

½ cup chopped red bell pepper, cooked

 

Directions

 

Blend together eggs, Greek yogurt, cheddar cheese and salt.

Line a standard 12 cup muffin tin with muffin liners.

Evenly pour egg mixture into muffin tin, about ¾ full.

Add steamed broccoli and bell pepper to each muffin cup.

Bake at 325 F for 15 minutes or until eggs are almost set (will continue to cook as it rests).

Remove from oven and cool. Keep in airtight container for up to 5 days.

 

Nutrition Facts per serving: 135 calories, 11g protein, 3g carbs, 9g fat.

 

2. Vegetarian Enchilada Quinoa Bowl

 

We can’t make a list of meal prep recipes without including lunch! This Vegetarian Enchilada Quinoa Bowl makes the perfect mid-day meal. The quinoa and black beans provided protein, fiber, and good carbs – all in one dish!

 

Prep time: 15 minutes

Cook time: 20 minutes

Yield: 5 servings

 

Ingredients

 

3 cups fresh baby spinach

2 ½ cups cooked quinoa*

1 (15 oz.) can black beans, rinsed and drained

2 cups roasted red bell peppers and zucchini*

2 cups shredded purple cabbage

1 cup cherry tomatoes, sliced in half lengthwise

1 cup green enchilada sauce (Rick Bayless)

1 cup shredded cheddar cheese

Green onions, for garnish

Cilantro, for garnish

 

Directions

 

Lay out 5 individual meal prep containers.

Add a handful of spinach to each container.

Add ½ cup cooked quinoa and ¼ cup black beans on top of spinach.

Top with ½ cup bell pepper and zucchini mixture. Then layer with purple cabbage and cherry tomatoes to each container.

Pour ¼ cup sauce over each container and top with cheese, green onions, and cilantro.

 

*Cook Quinoa: bring 2 cups dry quinoa and 3 cups water to a boil. Cover and reduce heat to medium low for 15 minutes. Remove from heat and fluff with fork

*Roast Veggies: Preheat oven to 425 F. Cut 3 zucchini into ½ inch cubes and place one side of a foil lined sheet pan. Thinly slice bell peppers and place on other side of pan. Drizzle with 1-2 tablespoons olive oil and season with salt and pepper. Roast for 15 minutes.

 

3. Chicken & Vegetable Stir-Fry – On of Our Fav Meal Prep Recipes

 

Last on our list of easy meal prep recipes? Somethin’ for dinner! Here’s a recipe that uses ingredients like fresh grated ginger and chili garlic sauce to build a dish that’s as savory as it is delicious.

 

Prep time: 15 minutes

Cook time: 20 minutes

Yield: 5 servings

 

Ingredients

 

1 rotisserie chicken

5 tablespoons avocado or olive oil

3 cloves garlic, minced

2 tablespoons grated fresh ginger

2 teaspoons chili garlic sauce

2 ½ cups cooked quinoa

2 cups roasted red bell peppers and zucchini*

3 cups steamed broccoli

2 cups shredded purple cabbage

1 cup grated carrots

Green onions, for garnish

 

Directions

 

Shred chicken and portion into 4 (5 oz.) servings. Set aside.

Heat oil in small nonstick pan over medium heat. Add garlic, ginger and chili garlic sauce. Cook until fragrant, about 1-2 minutes, reducing heat if necessary as to not burn. Set aside.

Lay out 5 individual meal prep containers. Add ½ cup cooked quinoa to each container.

Add mixed vegetables (red bell, zucchini, broccoli, cabbage and carrots) to each container, about 1 ½ cups per container.

Pour 1 tablespoon garlic-ginger-oil mixture over each container of veggies.

Add 5 ounces of chicken to each container and garnish with green onions.

 

If you’re in need of quick and easy meal prep recipes, now you’ve got three you can make in under two hours!

 

Special thanks to our friends at Alta Camelback for providing us their stunning location!

 

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