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Easy and Delicious Recipes for Busy Days
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Quick Meal Prep: Easy and Delicious Recipes for Busy Days

When life gets busy, it can be challenging to find the time and energy to prepare healthy meals. That’s where quick meal prep comes in handy.

By spending just a little time in the kitchen prepping ingredients ahead of time, you can have delicious and nutritious meals ready to go throughout the week.

In this article, we’ll share some easy and flavorful quick meal prep recipes that will save you time and stress on busy days.

1. Chicken and Vegetable Stir-Fry


  • 2 boneless, skinless chicken breasts, thinly sliced
  • 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas)
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • Cooked rice or quinoa for serving


  1. In a large skillet or wok, heat some oil over medium-high heat.
  2. Add the sliced chicken breasts to the skillet and cook until browned and cooked through, about 5-6 minutes.
  3. Remove the chicken from the skillet and set aside.
  4. In the same skillet, add a little more oil if needed, then add the mixed vegetables and garlic. Cook for 3-4 minutes, or until the vegetables are crisp-tender.
  5. Return the cooked chicken to the skillet and pour the soy sauce and sesame oil over the top. Cook for an additional 1-2 minutes, or until everything is heated through and well coated in the sauce.
  6. Serve the stir-fry with cooked rice or quinoa.

2. Mason Jar Salads


  • Your favorite salad greens (such as spinach, arugula, or mixed greens)
  • Assorted chopped vegetables (such as bell peppers, cucumbers, cherry tomatoes, and carrots)
  • Protein of your choice (such as grilled chicken, tofu, or hard-boiled eggs)
  • Dressing of your choice


  1. Start by adding the dressing to the bottom of each mason jar.
  2. Layer the chopped vegetables on top of the dressing, followed by the protein and salad greens.
  3. Seal the mason jars and store them in the refrigerator.
  4. When you’re ready to eat, simply shake the jar to distribute the dressing, then pour the salad into a bowl and enjoy.

3. Turkey and Cheese Roll-Ups


  • Sliced turkey breast
  • Sliced cheese (such as cheddar or Swiss)
  • Sliced bell peppers
  • Sliced cucumbers
  • Hummus or mustard for spreading


  1. Lay out the turkey slices on a clean surface.
  2. Spread a thin layer of hummus or mustard on each slice.
  3. Place a slice of cheese on top of each turkey slice, then add a few slices of bell peppers and cucumbers.
  4. Roll up the turkey slices tightly and secure them with toothpicks.
  5. Store the roll-ups in an airtight container in the refrigerator until ready to eat.


Quick meal prep doesn’t have to be complicated. With these easy and delicious recipes, you can enjoy healthy and satisfying meals without spending hours in the kitchen.

Spend a little time prepping ingredients ahead of time, and you’ll have convenient meals ready to go whenever you need them, even on the busiest of days.

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