Sharing tips on how to prepare meals and snacks throughout the day in just two hours.
Hey guys! How are you? I hope your week is going well! Don’t forget to check out HigherDOSE’s amazing Labor Day sale here! You can use FITNESSISTA20 to get 20% off sitewide (excluding bundles and full-size saunas).
Now that school and kids’ activities are back in session, I’ve had to dedicate Sunday to prepping, planning, and cleaning. I get everything ready for the week, and since weeknights are so busy, I try to plan our meals and grocery shopping around what’s happening. (For example, if I know Tuesday is an activity night, I’ll feed the kids early, make something in the Instant Pot, or dedicate that night to ordering takeout. We eat takeout or at restaurants once or twice a week at most, so I try to make the most of it.)
Life is hectic and finding time to prepare healthy meals can seem like a challenge. 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 post, I’ll show you how to prepare healthy meals for a week with a focus on efficiency, deliciousness, and balance. meal prep containers, Put on some music and let’s go!
(PS: If you are looking for more ideas, you can download them) My free meal prep guide here!)
How to prepare for a week of healthy eating in two hours
Why meal prep?
Meal prepping isn’t just about saving time, it’s also about making sure you have healthy options on hand. This way, you’re more likely to fuel yourself with healthy foods (rather than getting busy and skipping meals) or choose options that are simply convenient (like grab-and-go food or snacks from the pantry). When you have a refrigerator full of ready-to-eat meals and snacks, it’s easier to stick to your health goals. Plus, meal prepping can be a fun and creative way to experiment with new recipes and flavors.
Getting started: your meal prep plan
The key to successful meal prep is organization.
Start by gathering your ingredients and cooking supplies. Then, follow this step-by-step guide to prepare a week’s worth of healthy meals in just two hours. I’ve attached the recipes below, but here’s how I would structure the time to finish everything in two hours:
HOUR ONE:
– Preheat oven to 350
– Bring the water to a boil for the eggs.
– Place chicken in the Instant Pot, spices and turn on to cook the chicken (recipe #4 below)
– Prepare the Chocolate Protein Oatmeal Bake (#1 below) and place in the oven.
– Add the eggs to the boiling water (#2 below)
*While the oatmeal, eggs, and chicken are cooking, prepare the meat for the meatballs (#7 below) and chop the vegetables for the raw veggie bites (#6 below) and store in the refrigerator, and chop the vegetables for the roasted vegetables (#3 below) and set aside. Toss the vegetables to be roasted with olive or avocado oil and salt and pepper.
* To finish the first hour, remove the chocolate protein oatmeal from the oven and let it cool. Shred the chicken and let it cool before storing, and place the eggs in an ice bath to chill before storing. Increase the oven temperature to 375 degrees.
HOUR TWO:
– Place the turkey meatballs in the oven to cook and the roasted vegetables on separate trays.
– While they’re cooking, prepare the hummus (#5 below) and energy bites (#8 below). Store each in the refrigerator in a sealed glass container. (I use these!)
– Once the turkey meatballs are ready, let them cool before storing them in the refrigerator. Store the shredded chicken in the refrigerator and peel the eggs before storing them.
If you work quickly, you could finish all of this in an hour and a half! This way, you’ll be READY for lots of lunches, breakfast combos, and snacks. I like to add the turkey meatballs to sandwiches, wraps, and salads with the roasted veggies. Top with BBQ sauce, marinara sauce, homemade hummus, whatever you like. Shredded chicken is great in salads, rice bowls with roasted veggies, guacamole, salsa, and wraps.
Here are all the recipes!
1. Chocolate Protein Oatmeal Bake
Let’s start with breakfast! This Chocolate Protein Oatmeal Bake is a crowd-pleaser and perfect for busy mornings. It’s packed with protein and will keep you full until lunchtime.
Ingredients:
3 cups oats (soaked in water overnight. This is optional, but it gives it a better texture. Make sure to use gluten-free oats if you need it to be gluten-free)
3 scoops vanilla protein powder
1/2 teaspoon baking powder
1 mashed banana (if you don’t like banana, try a container of applesauce)
1 teaspoon vanilla
Pinch of sea salt
2 tablespoons maple syrup
2 tablespoons of cocoa powder
2 tablespoons of chia seeds
1 teaspoon cinnamon
1 cup almond milk
1 tablespoon MCT oil or liquid coconut oil
Cold coffee shot (optional)
Instructions:
Preheat oven to 350°F.
Mix all ingredients in a large bowl.
Pour the mixture into a greased baking dish and bake for 30-35 minutes.
Let it cool before cutting into squares. Store in the refrigerator for a quick breakfast or snack.
2. Hard-boiled eggs
Hard-boiled eggs are a versatile snack and an excellent source of protein. They are quick to prepare and can be added to salads, sandwiches, or enjoyed 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 pan. Let the eggs sit for 9 to 12 minutes, depending on how well done you like them.
Drain the hot water and cool the eggs in ice water. Peel them and store them in the refrigerator.
3. Roasted vegetables for sandwiches and salads
Roasted vegetables add flavor and texture to your meals. Use them in sandwiches, salads, or as a side dish.
Ingredients:
Bell peppers, zucchini, onions and any other vegetables 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 cooking.
Let them cool and store them in airtight containers.
4. Instant Pot Shredded Chicken
Shredded chicken is a star ingredient in meal prep. It’s perfect for salads, wraps, and more. Using the Instant Pot makes it quick and easy.
Ingredients:
2-3 chicken breasts
1 cup chicken broth
Salt, pepper and any spices you like.
Instructions:
Place chicken breasts and broth in the Instant Pot.
Season with salt, pepper and your favorite spices.
Cook on high pressure for 12 minutes, then allow 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 versions. It’s great with veggies or as a spread on sandwiches.
Ingredients:
1 can chickpeas, almost 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 (or more as needed)
1/2 teaspoon cumin
2 tablespoons olive oil
1 ice cube (rare but makes it super fluffy)
Salt to taste
Instructions:
Combine all ingredients in a food processor.
Blend until smooth, adding a little water if necessary to reach desired consistency.
Store in the refrigerator for up to a week.
6. Sliced vegetables for snacking
Having pre-cut vegetables ready to go makes it easier to prepare healthy snacks. Pair them with your homemade hummus for a delicious snack.
Instructions:
Slice carrots, cucumbers, bell peppers and celery.
Store them in airtight containers with a damp paper towel to keep them fresh and crisp.
7. Turkey meatballs
These turkey meatballs are a protein-packed addition to any meal. Pair them with zucchini noodles, pasta, or salads for a quick and delicious lunch or dinner.
Ingredients:
One pound of ground turkey
1/2 cup oats (you can grind them into flour if you don’t want oatmeal-flavored meatballs)
1 egg
Salt and pepper
1 teaspoon garlic powder
Optional: 1 teaspoon oregano, 1/2 teaspoon basil, 1/2 teaspoon thyme, a splash of Worcestershire sauce
Instructions:
Preheat oven to 375°F.
Mix all ingredients in a bowl.
Form the mixture into meatballs and place them on a baking sheet lined with parchment paper.
Bake for 20-25 minutes until cooked through.
8. Strawberry Shortcake Energy Bites
Finish off your meal prep with a sweet treat. These Strawberry Shortcake Energy Bites are perfect for a post-workout snack or a mid-afternoon pick-me-up.
Ingredients:
1/4 cup chopped walnuts
1/4 cup freeze-dried strawberries
1/4 cup unsweetened shredded coconut
1/4 cup oats (use gluten-free oats for a gluten-free version)
3 pitted Medjool dates
2 scoops of your favorite vanilla protein powder (you can use almond flour instead)
1/4 teaspoon almond extract
Pinch of sea salt
3 tablespoons pure maple syrup
Instructions:
Mix all ingredients in a bowl.
Form into bite-sized balls.
Store in the refrigerator for a quick snack.
Wrapping it up
In just two hours, you’ll have prepared a week’s worth of healthy meals and snacks. Having these staples ready will save you time, reduce stress, and maintain optimal nutrition. Plus, with these delicious recipes, you’ll actually look forward to eating what you’ve prepared. 🙂
Please let me know if you try this!
More of my favorite meal prep recipes:
Healthy meal prep for a week
5 High Protein Meal Prep Recipes
Mediterranean Egg Bites
Healthy Chicken Curry Salad
Kisses and hugs
Gina
