5 Quick and Healthy Meal Prep Recipes You Can Make in Under an Hour

When life gets busy, having quick and healthy meals ready to go can make a world of difference. Meal prep doesn’t have to take hours—there are plenty of nutritious recipes you can make in under an hour to ensure you stay on track with your health goals. In this article, inspired by PeerMeal (peermeal.com), we’ve compiled 5 quick and healthy meal prep recipes that are perfect for those who are short on time but still want delicious, balanced meals.

1. Veggie-Packed Quinoa Salad

Why It’s Great: This nutrient-dense salad is packed with fiber, protein, and healthy fats, making it a filling option for lunch or dinner. It’s quick, versatile, and can be eaten cold, making it perfect for meal prep.

Ingredients:

• 1 cup quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese (optional)
• 1/4 cup olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions, then let it cool.
2. In a large bowl, combine the quinoa with the cherry tomatoes, cucumber, red onion, and feta cheese.
3. In a separate bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. Store in airtight containers for up to 3 days in the fridge.

2. Chicken and Veggie Stir-Fry

Why It’s Great: A one-pan meal full of protein, fiber, and antioxidants. You can customize it with your favorite vegetables, and it takes less than 30 minutes to make.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1/2 onion, sliced
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp ginger, grated
• 1 tbsp sesame oil
• Cooked rice or noodles, for serving

Instructions:

1. Heat olive oil in a pan over medium heat. Add the chicken and cook until browned.
2. Add the garlic and ginger, and cook for 1-2 minutes.
3. Add the vegetables and stir-fry until tender, about 5-7 minutes.
4. Pour in the soy sauce and sesame oil, and stir to coat. Serve over rice or noodles.
5. Store leftovers in airtight containers in the fridge for up to 3 days.

3. Sweet Potato and Black Bean Bowls

Why It’s Great: This vegetarian-friendly meal is loaded with fiber, healthy carbs, and protein. It’s also incredibly easy to make and packs well for meal prep.

Ingredients:

• 2 medium sweet potatoes, cubed
• 1 can black beans, drained and rinsed
• 1/2 red onion, diced
• 1/4 cup cilantro, chopped
• 1/2 avocado, sliced
• 1 tbsp olive oil
• 1 tbsp chili powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, chili powder, salt, and pepper.
2. Spread the sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
3. In a bowl, combine the roasted sweet potatoes with black beans, red onion, cilantro, and avocado slices.
4. Store in individual containers for up to 4 days.

4. Spaghetti Squash with Tomato Basil Sauce

Why It’s Great: A low-carb, veggie-packed alternative to traditional pasta that’s full of flavor and fiber. This meal is simple, satisfying, and can be made in less than an hour.

Ingredients:

• 1 medium spaghetti squash
• 2 cups marinara sauce
• 1/4 cup fresh basil, chopped
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half and remove the seeds. Drizzle with olive oil and season with salt and pepper.
2. Place the squash cut side down on a baking sheet and roast for 30-40 minutes, until tender.
3. Using a fork, scrape the flesh to create spaghetti-like strands.
4. Top with marinara sauce and fresh basil. Serve immediately or store in containers for later.

5. Turkey and Spinach Meatballs

Why It’s Great: These lean turkey meatballs are packed with protein and nutrients, and they’re quick to make and freeze for later use. Pair with veggies or pasta for a complete meal.

Ingredients:

• 1 lb ground turkey
• 1/2 cup spinach, chopped
• 1/4 cup breadcrumbs
• 1 egg
• 1/4 cup Parmesan cheese
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). In a bowl, mix all ingredients together.
2. Form into meatballs and place on a baking sheet. Bake for 20-25 minutes, or until cooked through.
3. Serve with vegetables, pasta, or salad. Store leftovers in the fridge for up to 4 days, or freeze for later use.

Conclusion

These 5 quick and healthy meal prep recipes prove that nutritious meals don’t have to take hours to prepare. Whether you’re looking to save time or maintain a healthy diet, these recipes are perfect for busy schedules. For more meal prep inspiration and tools, visit PeerMeal and get started on your meal prep journey today.