30-Minute Meal Prep Ideas for a Stress-Free Week
Preparing meals ahead of time can save you a lot of stress during busy weekdays. With just 30 minutes, you can whip up delicious and easy dishes that are ready to enjoy throughout the week. These meal prep ideas are simple, beginner-friendly, and many can be made using an air fryer for convenience.
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup quinoa
- 1 bell pepper, diced
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 2 cups baby spinach
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Your favorite salad dressing or sauce
Steps
- Cook the quinoa according to package instructions. This usually takes about 15 minutes.
- While the quinoa is cooking, season the chicken breasts with garlic powder, paprika, salt, and pepper.
- Preheat your air fryer to 375°F (190°C) for 3-5 minutes.
- Place the chicken breasts in the air fryer basket and cook for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
- In a mixing bowl, toss the diced bell pepper, zucchini slices, and cherry tomatoes with olive oil, salt, and pepper.
- After removing the chicken, add the seasoned vegetables to the air fryer basket and cook for 8-10 minutes until tender and slightly crispy.
- Slice the cooked chicken and divide it into meal prep containers along with quinoa, roasted vegetables, and fresh baby spinach.
- Drizzle with your favorite salad dressing or sauce just before serving.
Tips or Variations
- Use tofu or chickpeas instead of chicken for a vegetarian option.
- Swap quinoa for brown rice or couscous depending on your preference.
- Add herbs like basil, cilantro, or parsley for extra flavor.
- Try different spices such as cumin or chili powder to change the taste profile.
- Prepare a batch of hard-boiled eggs to add as a protein boost to your meals.
- Keep dressings separate until mealtime to maintain freshness.
