Easy Meal Prepping Ideas and Recipe

College of DuPage Nursing Student  Christine Nwaezeapu knows that  meal prepping can be a daunting task but there are lots of benefits, such as:

  • weight control
  • portion size
  • ingredients
  • a nutritionally balanced diet

So here  are some points to follow prior to beginning the process;

  1. Pick a specific day of the week to cook your meals
  2. Start small e.g. prep only meals for 2-3 days
  3. Use proper storage containers
  4. Create a meal plan with
  • 2-3 vegetable you might like
  • 1-2 proteins
  • 1-2 different Carbs

Rainbow Chicken and Veggies

Prep time10 mins Cook time20 mins Total time30 minutes Servings: 4


2 medium chicken breasts, boneless skinless cut into ½ inch pieces

1 cup broccoli florets, frozen or fresh

1 small red onion, chopped

1 cup grape or plum tomatoes

1 medium zucchini, chopped

2 cloves garlic minced1 tablespoon Italian seasoning

1 teaspoon salt

½ teaspoon black pepper (optional)

½ teaspoon red pepper flakes (optional)

½ teaspoon paprika

2 tablespoons olive oil

2-4 cups cooked rice of choice (optional)

4 meal prep containers


Pre-heat oven to 450F.

Line a baking sheet with aluminum foil and set aside.

Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic      evenly over the chicken and veggies.

Drizzle with the olive oil.

Bake for 15-20 minutes or until the veggies are charred and chicken is tender.

Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers.

Divide chicken and veggies evenly on top of the rice.

Cover and store in the fridge for up to 5 days or freezer up to 2 months.

Shrimp Teriyaki Zucchini Noodles Meal-Prep

Prep time: 10 mins Cook time:15 mins Total time: 25 mins Servings: 4 Cals: 176


3-4 zucchini, spiralized

1 lb. medium shrimp, peeled and deveined

1 teaspoon oil

½ cup water, divided

¼ cup low-sodium soy sauce

2 tablespoons honey (or sugar of choice)

1 clove garlic, minced

1 teaspoon sesame oil (optional)

½ teaspoon ground ginger

1 tablespoon cornstarch

1 cup blanched broccoli florets


Heat a large skillet over medium high heat. Add oil and shrimp and cook for 2-3 minutes per side or until pink. Remove shrimp from pan and add ¼ cup water, soy sauce, honey, garlic, sesame oil, and ginger and whisk to combine. Bring mixture to a boil.

In a small bowl whisk, together cornstarch and remaining ¼ cup water. Slowly whisk in the cornstarch mixture into the saucepan and simmer for 3-4 minutes or until thick.

Return shrimp to pan along with 1 cup of blanched broccoli and coat evenly with sauce. Remove from shrimp and broccoli from the pan and toss in the zucchini noodles just until coated with the sauce, if the zoodles are too much, add to the pan in batches.

Divide zoodles into 4 or more meal-prep containers. Top each container with shrimp and broccoli. Cover and refrigerate for up to 4 days. To heat, microwave for 1-2 minutes or until steaming.


































Staff, A. (2017, August 23). Meal Prep: A Helpful Healthy Eating Strategy. Retrieved October 26, 2017, from https://www.hsph.harvard.edu/nutritionsource/2017/03/20/meal-prep-planning/



Healthy Roasted Chicken and Veggies. [online] Available at: http://gimmedelicious.com/2016/12/17/meal-prep-healthy-roasted-chicken-and-veggies/ [Accessed 26 Oct. 2017].


Shrimp Teriyaki Zucchini Noodles Meal-Prep. (2017, September 1). Retrieved from http://gimmedelicious.com/2017/09/01/shrimp-teriyaki-zucchini-noodles-meal-prep/


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