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Delicious meals : Meal prep ideas for the Week

food prep

Have you heard of Meal Preparation, also known as Meal Prep?

The concept of Meal Prep has started to become more and more popular among those who want to eat healthy, but do not have time each day to prepare their menus. Thus, with a few simple tricks, you can prepare dinner for the whole week, in just a few minutes, and the result is delicious and healthy.

You can make almost any kind of preparation from time to time, from breakfast recipes to desserts , and the effort you make during the weekend will be well worth it, when you enjoy each evening with a delicious preparation. Here are some meal prep ideas that are not only delicious but also healthy.

Taco salad with chicken in the jar

Jar salads are the perfect preparation for office lunch because they can be made quickly and are full of vitamins. This time we propose a more interesting version of this recipe, which also involves a delicious dressing. Here’s how to make taco salad with chicken in the jar .


  • a Romanian salad cut into pieces
  • 30 grams of fried chicken
  • 200 grams of black beans
  • 200 grams of corn kernels
  • 200 grams of cherry tomatoes cut in half
  • 200 grams of shaved cheese
  • 4 jars with screw cap

For dressing:

  • 120 ml of skimmed Greek yogurt
  • 120 ml taco sauce (you can replace it with your favorite tomato sauce)

Mix the dressing ingredients in a bowl until you get a homogeneous paste. Put an exact amount on the bottom of each jar. Divide the rest of the ingredients into each jar by placing layers in the following order: chicken, black beans, corn, cheese, tomatoes and salad. Close the lid carefully and leave the jars in the fridge until you are ready to devour their contents.

Roasted rice with vegetables

If you are craving Asian food, avoid ordering your food and enjoy a delicious recipe of rice with vegetables that you already have in the fridge.


  • 2 tablespoons of olive oil
  • 4 large eggs
  • salt and pepper
  • 1 yellow onion, cut into cubes
  • 4 cloves of garlic crushed
  • 150 grams of corn kernel
  • a broccoli cut into pieces, steamed
  • 130 grams of peppers, in pieces, fried
  • 1 tablespoon rice vinegar
  • 350 grams of jasmine rice
  • 3 tablespoons soy sauce

Heat a tablespoon of olive oil in a large skillet. Mix the eggs with salt, pepper and pour into the pan. With a silicone spatula or wooden spoon, mix the eggs lightly, until they are half cooked. Put them aside.

Heat the rest of the olive oil in the same pan, add the onion and let it cook, stirring occasionally. Add the garlic, then the corn, broccoli and bell pepper, season with salt and pepper and leave the pan on the heat until the vegetables are about 2 minutes. Add the cooked eggs and mix, until they are broken into small pieces.

Add the rice and soy sauce and let it simmer for a few minutes until the rice is fried.

If you cook broccoli and bell pepper in time, this recipe can be done in minutes.

Bowls of filet with chicken

A hard day at the office is easier than “patience” if you know that a delicious dish with chicken, rice and bell peppers awaits you at home. And this fajita recipe is the perfect choice for meal prep .



  • 2 pieces of chicken breast
  • 1 tablespoon of olive oil
  • salt and pepper


  • 150 grams of basmati rice
  • 2 peppers, cut the strips
  • ½ onion cut into small cubes
  • 200 grams of corn kernels


  • 1 teaspoon chilli powder
  • ½ teaspoon paprika
  • ½ teaspoon cumin powder
  • 1 tablespoon sugar
  • 1 tablespoon lemon juice
  • salt knife tip
  • 3 tablespoons olive oil
  • 3 tablespoons white wine vinegar

Chicken with apricots and green beans

Nothing is more delicious than a portion of chicken with green beans , especially if you can prepare this recipe very easily in the slow cooker.


  • 400 grams of chicken breast, boned
  • 220 grams of apricot jam
  • 1 small piece of ginger root
  • 3 cloves of garlic, crushed
  • 400 grams of green beans

Combine all ingredients in one freezer bag. Try to get as much air out, close the air bag and leave it in the freezer for no more than three months. When you want to cook them, take a bag out of the freezer the night before and let it thaw overnight. Put all the ingredients in a slow cooker and let them cook for 6 hours at low intensity.

Quick smoothies

If you freeze the yogurt and fruit you want to use in the smoothie beforehand, it will be very easy for you to have a healthy dinner. All you have to do is remove the ingredients from the freezer and mix them in the blender.


  • 230 ml of coconut water
  • 2 cubes of frozen yogurt
  • 150 grams of mango pieces
  • 100 grams of frozen pineapple

Prepare in advance all the ingredients for this smoothie recipe . In a tray for ice cubes pour skimmed yogurt and leave it in the freezer. In hermetic bags put pieces of your favorite fruits, in this case mango and pineapple, and add two cubes of yogurt. When you want to prepare the smoothie, put the contents of a bag in the blender, add the coconut water and mix.

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