10 Easy Meal Prep Ideas for Busy Workers
When you hear the words “meal prep,” do you picture spending hours in the kitchen, only to fill your fridge and freezer with endless containers? Same here! Finding the time during a busy schedule to cook healthy meals can be a challenge, especially when juggling work, workouts, and family life. But meal prepping doesn’t have to be overwhelming! In fact, it can save you time, money, and stress while keeping your nutrition on track. So, I’ve put together 10 easy meal prep ideas to make the process more manageable and less time-consuming, so you can spend more time doing what you enjoy!
And to help you stay on track, you can log your meals and stay accountable using The InstructorLive My PT Hub app! Check it out below
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Here are 10 easy meal prep ideas to help fuel your busy days:
1️⃣ Overnight Oats
A grab-and-go breakfast packed with fiber and energy! Simply mix oats, milk (or yogurt), chia seeds, and your favorite toppings (e.g., berries, nuts, honey) in a jar and refrigerate overnight.
2️⃣ Egg Muffins
A protein-packed option that’s quick and easy! Whisk eggs with spinach, peppers, and cheese, pour into muffin tins, and bake for 15-20 minutes. These keep well in the fridge for a week!
3️⃣ Greek Yogurt Parfaits
Layer Greek yogurt, granola, and fresh fruit in jars for a high-protein, gut-friendly snack that’s perfect for mid-morning cravings.
4️⃣ Chicken & Quinoa Bowls
Roast chicken breast with your favorite seasoning, cook quinoa, and pair with steamed broccoli, cherry tomatoes, and avocado. Simple, balanced, and meal-prep-friendly!
5️⃣ Mason Jar Salads
To avoid soggy salads, layer ingredients in this order:
- Dressing (bottom)
- Hard veggies (carrots, cucumbers, peppers)
- Proteins (chicken, chickpeas, tofu)
- Leafy greens (spinach, kale)
Just shake the salad and enjoy when you’re ready!
6️⃣ Turkey & Veggie Wraps
Fill whole-wheat wraps with lean turkey, hummus, and plenty of crunchy veggies for a protein-rich, portable lunch.
7️⃣ One-Pan Roasted Veg & Salmon
Place salmon fillets, sweet potatoes, and mixed vegetables on a baking tray, season with olive oil & herbs, and roast at 200°C for 20 minutes. Packed with healthy fats and omega-3s!
8️⃣ Protein-Packed Snack Boxes
Divide boiled eggs, nuts, cheese, and hummus with veggie sticks into containers for quick, nutritious snacking on the go.
9️⃣ Slow Cooker Chili
Throw lean beef (or lentils), beans, tomatoes, and spices into a slow cooker and let it simmer. A warm, comforting meal you can portion out for the week.
Banana & Oat Energy Bites
Mix mashed bananas, oats, peanut butter, and dark chocolate chips. Roll into small balls and refrigerate. A great natural energy boost!
Ready to Stay on Track? Track Your Meals with InstructorLive!
Consistency is key to feeling your best and hitting your goals. With the InstructorLive app powered by My PT Hub, you can:
✅ Log your meals & track nutrition
✅ Stay accountable with progress tracking
✅ Get personalised fitness & meal plans
Start tracking today! Click here
