10 meal prep recipes you can make in under an hour

Just because you’re making a lot of food doesn’t mean it has to take you a lot of time. Unshackle yourself from the kitchen—and whip up enough food for a week—with these easy, protein-packed recipes.

You don’t have to be a bodybuilder to know that the power of meal prep is catching on. Meal prep—or, as your granny called it, “making enough leftovers for the week”—helps you stay on track with healthy eating.

One problem with many meal prep recipes, however, is that they take too long to make. Who wants to spend hours and hours in the kitchen every Sunday?

Solution: These 10 meal prep recipes get the job done, and take no longer than an hour to whip up.

Toby Amidor is the owner of Toby Amidor Nutrition and author of The Greek Yogurt Kitchen and the upcoming The Healthy Meal Prep Cookbook.

1. Pistachio turkey meatballs

This recipe takes less than 30 minutes to prep, but you’ll have 29g of muscle-building protein ready to devour throughout your busy week. The pistachios add healthy fats, which you also need to power-up your muscle.

Check out the full pistachio turkey meatballs recipe here.

2. Green lentil power bowl

Lentils are a protein-rich and gluten-free type of pulse, with 9g of protein in a ½ cup cooked. Thanks to their protein and fiber combination, pulses help satiate you and help with weight loss and weight maintenance. Pulses are extremely versatile, fitting into everything from soups and salads to entrees and desserts. To cut back on the cooking time, use low-sodium canned instead of dried lentils.

Check out the full green lentil power bowl recipe here.

3. Orange miso honey chicken with garlicky greens

Get creative with your weeknight chicken with only 10 minutes of work, and then let the oven do the rest. The chicken is cooked with the skin on, which helps keep it moist. You can remove it (or most of it) before eating to cut back on calories.

Check out the full orange miso honey chicken with garlicky greens recipe here.

4. 20-minute sheet pan shrimp dinner

Sheet-pan cooking has become popular, and for good reason: There’s little prep, and cook time is minimal. If you’ve never cooked a sheet pan dinner, this is the perfect place to start. With vegetables, sweet potato, and shrimp, it’s a quick and easy well-balanced meal with 25g of muscle-building protein per serving.

Check out the full 20-minute sheet pan shrimp dinner recipe here.

5. Tuna burgers with smashed avocado and tomato

Burgers store really well in the freezer. To freeze, wrap cooked tuna burgers well and date the package. They’ll last for several months in the freezer. Thaw the patties overnight in the fridge or place right in the microwave to thaw and cook. Don’t forget to make the avocado-tomato topping just before serving.

Check out the full tuna burgers with smashed avocado and tomato recipe here.

6. Salmon and asparagus foil packets

Foil packs are one of the easiest meal prep strategies possible. Take five minutes in the morning before work to toss your ingredients in foil and store them in the fridge. Once you’re back from work, preheat the oven, and in 20 minutes you’ll have a delicious meal. Pair this delicious salmon and asparagus recipe with whole grains, like quinoa or brown rice, or a tossed salad.

Check out the full salmon and asparagus foil packets recipe here.

7. Quinoa-stuffed bell peppers

Get 26g of protein per serving with these portion-controlled stuffed peppers. Plus, did you know one bell pepper has more vitamin C than an orange? A boost of antioxidants is just another reason to eat these bad boys.

Check out the full quinoa-stuffed bell peppers recipe here.

8. Easiest chicken salad

Always be prepared by having a protein-based salad ready in the fridge, like this simple chicken salad. Instead of drowning in mayo, it uses a small amount of both Greek yogurt and regular mayo. Top it over a green salad or stuff it in a pita.

Check out the full easiest chicken salad recipe here.

9. Southwestern cauliflower rice casserole

This easy casserole uses cauliflower instead of pasta, so you don’t go into carb overload. You’ll also get 18g of muscle-ripping protein, because it uses cottage cheese, beans, and eggs in the mix. The variety of ingredients makes it a nicely balanced dish. Serve with a green salad or soup to complete the meal.

Check out the full Southwestern cauliflower rice casserole recipe here.

10. Weeknight chicken curry

Any dish with a sauce freezes very well. Make this chicken curry ahead of time and store it in a freezer-safe container in the freezer for up to two months. You can also make a double batch and store half in a re-sealable container in the fridge for up to five days, and the other half in the freezer for a later date.

Check out the full weeknight chicken curry recipe here.

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Source: Food - mensjournal.com