Meal Prep is an Important Part of Any Recipe. Here's are Some Tried and Tested Meal Prep Ideas That Will Save You Lots of Time (2019)

What You Need:

• 250 gm onion and 300 gm tomatoes
• 2 tbsp vegetable oil and 2 tsp salt
• 2 tsp red chilli powder and 2 tsp turmeric

How to Make It:

• Grind onions and tomatoes separately and make a fine paste out of them.
• Heat cooking oil in the pan and pour the onion paste in it.
• Cook it on simmer and keep stirring then add pureed tomatoes and cook for 10-15 minutes on low setting.
• Take out of the pan, cool it and store it in the freezer. Use when needed.

What You Need:

• 2 medium chicken breasts and 1 cup broccoli florets
• 1 small red onion and 1 cup grapes or plum tomatoes
• 1 medium chopped zucchini and 2 cloves minced garlic
• 1 tbsp Italian seasoning and 1 tsp salt
• Black pepper, red pepper flakes and paprika – ½ tsp each
• 2 tbsp olive oil and 2-4 cups cooked rice
• 4 meal prep containers

How to Make It:

• For the preparations, heat oven to 450°F and line a baking dish.
• Now, place the chicken and all the veggies in the baking dish, top it off with spices and garlic and drizzle some olive oil at last.
• Bake for 15-20 minutes until the veggies and chicken become tender.
• Prepare 4 meal prep containers by placing ½ cup of cooked rice and equal parts of veggies and chicken in it. Put it in the refrigerator and enjoy it for 5 days.

What You Need:

• 1 head of cauliflower cut into small florets and 1 tbsp olive oil
• 1/2 red onion and 1 bell pepper - chopped
• 1/4 cup taco seasoning and 12 large tortillas
• 530 gm can of black beans and 4 cups shredded cheese
• 450 gm jar of salsa and avocado slices
• Commercial yogurt or sour cream

How to Make It:

• Use a food processor to turn the cauliflower florets into fine rice.
• Heat oil in a pan and cook bell peppers and onion for 5 minutes followed by cauliflower rice and taco seasoning, then cook for 2-3 minutes.
• When cauliflower rice turns soft, remove from heat and let it cool.
• To assemble burritos, use ½ cup of rice mix, 2 spoon black beans,1/3 cup shredded cheese and 2 spoons of salsa.
• Roll and plastic wrap to store for 2-3 days in the fridge.

What You Need:

• 1/2 cup rolled oats and ½ cup mixed berries
• 1/2 cup milk and 1 tsp honey
• 1/2 tbsp chia seeds

How to Make It:

• Place rolled oats and chia seeds in a container, stir and then add milk and honey and mix well.
• Leave the container overnight in the fridge and next day add berries or any other topping of your choice and enjoy it in your breakfast.

What You Need:

• 1 cup whole milk Greek yogurt and 1 cucumber
• Corn starch, black pepper, onion powder, paprika – ½ tsp each
• 1 tsp garlic powder and 2½ tsp salt, divided
• 3 tbsp extra virgin olive oil and 1 tbsp white vinegar
• 1 tbsp dill and 1 cup dried farro
• skinned chicken breasts cut into small portions and ¾ tbsp Italian seasoning
• Ground cinnamon, ground nutmeg – 1/4 tsp each
• 15-20 cherry tomatoes and ¼ red onion diced
• 1 tbsp red wine vinegar, 1 lemon juiced and 15-20 pitted and halved black olives

How to Make It:

• Grate ½ cucumber and strain all the water out of it.
• Add shredded cucumber in a bowl and add Greek Yogurt, ½ tsp garlic powder, white vinegar, ½ tsp salt, 2 tbsp extra virgin olive oil, 1 tbsp dill and stir and keep it in the fridge.
• Preheat oven to 450°F and prepare a baking dish. Now, make Greek seasoning by combining remaining salt, Italian seasoning, garlic powder, all spices, corn starch and onion powder.
• Lay 4 portions of chicken breasts on baking sheet and coat them with Greek seasoning. Bake for 15-20 minutes.
• Make Greek Salad by using diced cucumber, quarter of cherry tomatoes, diced red onions, chopped olives and mix in a big bowl. Season it with salt, red wine vinegar, black pepper, 1 tbsp olive oil and one juiced lemon.
• Make 4 portions of this salad into different containers and add 1 chicken breast, ½ cup cooked farro and some shredded cucumber. Your meal is ready for the week.

What You Need:

• 170 gm mushrooms quartered and ½ cup sun dried tomatoes
• Salt, pepper and red pepper flakes – ¼ tsp each
• 530 gm can of chickpeas and 2 cups dried pasta
• 2 cups vegetable stock and 3 cups spinach
• 1 cup shredded cheese

How to Make It:

• Combine mushrooms, tomatoes, chickpeas, pasta and spices in a storage container.
• Store in the fridge for up to 3 days.
• For cooking, add everything in a pot with pasta and vegetable stock and follow the procedure.

What You Need:

• 2 packets roasted garlic and olive oil couscous and 1 can chickpeas drained
• 140 gm Genoa salami coarsely chopped and 140 gm chopped mozzarella cheese
• 1 large chopped green bell pepper and 140 gm sliced black olives
• 2 cups sliced cherry tomatoes and ¾ cup fresh basil
• For dressing 1/3 cup olive oil and 1/3 cup red wine vinegar
• Dijon mustard, honey, minced garlic – 1 tsp each
• Dried basil, dried parsley, dried oregano – ½ tsp each
• Fine sea salt and freshly cracked pepper

How to Make It:

• Use package instructions to prepare couscous mix or you can use your own seasoning too. Let it cook.
• Place all the dressing ingredients in a jar, add salt and pepper and shake well.
• Now, for the meal prep, divide the dressing in 6 containers followed by dividing couscous. Now, add equal parts of veggies, salami, basil, chickpeas with some salt and pepper and a wedge of lemon. Add dressing and you are done for the week.

What You Need:

• 1 tbsp olive oil and 3-4 medium sized chicken breasts
• Salt, garlic powder, cumin – 1 tsp each
• 1 tbsp chilli powder and ½ cup corn
• 2 small red onions sliced and ¾ cup fresh salsa
• 1 red, yellow and green pepper - diced
• 1/3 cup cilantro and ¼ cup feta cheese
• 1 cup dry brown rice and 2 cups water
• 1 tsp butter

How to Make It:

• Let the rice cook while you meal prep.
• Heat olive oil in a large frying pan and stir fry chicken for 3-4 minutes. Add chilli powder, garlic powder, cumin and coat well to cook for another 5 minutes.
• Add red onions, bell peppers, corn and saute for 2-3 minutes. Now add cooked rice and salsa and mix well.
• Cook for 5 minutes, add cilantro and sprinkle with cheese to serve.

What You Need:

• 2 tbsp white wine vinegar and 3 tbsp barbecue sauce
• 2 tbsp honey and 1 tsp lime
• 1/4 tsp chilli powder and ¼ tsp salt
• 3/4 cup uncooked quinoa and 1 tbsp olive oil
• Salt and pepper to taste
• 1 zucchini, 2 bell peppers and ½ red onion - chopped
• 530 gm can of black beans

How to Make It:

• Shake vinegar, barbecue sauce, honey, lime, chilli powder, ¼ tsp salt together and set aside.
• Cook quinoa and heat barbecue on medium high heat.
• Take a large bowl and mix veggies with olive oil, salt and pepper. Grill them on the vegetable grilling pan for 10-15 minutes.
• Divide all the stuff into various containers as per quantity and store them to enjoy for the week.

What You Need:

• 6 eggs at room temperature and 1 cup almond flour
• 1/4 cup coconut flour and 1 tsp baking powder
• 1/4 cup unsweetened almond milk and ½ tsp vanilla extract

How to Make It:

• Preheat the electric skillet to medium heat and oil as required.
• Take a mixing bowl and whisk eggs, milk and vanilla extract together. Now add almond flour, coconut flour and baking powder and then fold until smooth.
• Take ¼ cup of batter to form pancakes and repeat for the rest of the batter.
• Cook for 2-3 minute from each sides. You can store them in the fridge for 1 week.