Share tips on how to prepare meals and snacks throughout the day in just two hours.
Hello friends! what are you doing I hope your week is going well! Don’t forget to check out the amazing HigherDOSE Labor Day Sale here! You can use FITNESSISTA20 for 20% off sitewide (excluding packages and full size saunas).
Now that we’re back to school and activities for the kids, I’ve had to spend Sunday preparing, planning, and cleaning. I prep everything for the week, and since weeknights are so busy, I try to plan our meals and grocery shopping around what’s going on. (For example, if I know Tuesday is a late night with activities, I feed the kids early, make something in the Instant Pot, or make it a takeout night. We have takeout or restaurant meals 1-2 times a week max. I’m trying to make it count!)
Life is busy and finding time to prepare healthy meals can seem like a challenge. But with a little planning and a solid strategy, you can whip up a week’s worth of nutritious meals in just two hours. In this post, I’ll walk you through how to prepare a week’s worth of healthy meals with an emphasis on efficiency, deliciousness, and balance. Grab yours food preparation containers, turn on some music and let’s gooooo!
(PS, if you are looking for more ideas, you can download My free meal prep guide here!)
How to prepare for a week of healthy eating in two hours
Why Meal Prep?
Meal prep isn’t just about saving time. It’s also about making sure you have healthy options available to you. This way you’re more likely to fuel yourself with healthy foods (instead of getting busy and skipping meals) or choosing options that are simply convenient (like take-out or pantry snacks). When you have a fridge full of prepared meals and snacks, it’s easier to stick to your health goals. Plus, meal prep can be a fun and creative way to experiment with new recipes and flavors.
Getting Started: Your Meal Prep Plan
The key to successful meal prep is organization.
Start by gathering your ingredients and kitchen tools. Then follow this step-by-step guide to prepare a week’s worth of healthy meals in just two hours. I’ve attached the recipes below, but here’s how I’d structure the schedule to get everything done in two hours:
FIRST HOUR:
– Preheat the oven to 350
– Start boiling water for the eggs
– Put the chicken in the Instant Pot, spices and turn it on to cook the chicken (recipe #4 below)
– Prepare to bake the chocolate oatmeal (#1 below) and put it in the oven
– Add the eggs to the boiling water (#2 below)
*While the oatmeal, eggs and chicken are cooking, prepare the meat for the meatballs (#7 below) and chop the vegetables for the raw vegetable snacks (#6 below) and store them in the refrigerator and chop the vegetables for roasted vegetables ( #3 below) and set aside. Toss the roasting vegetables with olive oil or avocado and salt and pepper.
* To finish the first hour, remove the chocolate oatmeal from the oven and let it cool. Shred the chicken and set aside to cool before storing, and place the eggs in an ice bath to cool before storing. Turn the oven on to 375.
TIME MONDAY:
– Put the turkey meatballs in the oven to cook and the roasted vegetables in separate pans.
– While they cook, they make the hummus (#5 below) and energy bites (#8 below). Store each in the refrigerator in a sealed glass container. (I use these!)
– When the turkey meatballs are ready, let them cool down before putting them in the fridge. Store the shredded chicken in the refrigerator and peel the eggs before storing.
If you’re a fast worker, you could do all of this in an hour and a half! That way, you’re ready for so many lunches, breakfast combos, and snacks. I like to add turkey meatballs to sandwiches, wraps and salads with roasted vegetables. Add BBQ sauce, marinara, homemade hummus, whatever you want. Shredded chicken is great in salads, rice bowls with roasted vegetables, guac and salsa, and wraps.
Here are all the recipes!
1. Chocolate Oatmeal with protein
Let’s start with breakfast! This Oat Protein Chocolate Bake is a crowd pleaser that’s perfect for busy mornings. It’s packed with protein and will keep you full until lunchtime.
Ingredients:
3 cups oats (soaked in water overnight. This is optional but gives it a better texture. Be sure to use gf oats if you want them gluten free)
3 scoops of vanilla protein powder
1/2 teaspoon baking powder
1 mashed banana (if you don’t like banana, try a container of applesauce)
1 teaspoon vanilla
Pinch of sea salt
2 tablespoons maple syrup
2 tablespoons of cocoa powder
2 tablespoons of chia seeds
1 teaspoon of cinnamon
1 cup almond milk
1 tablespoon MCT oil or liquid coconut oil
Splash of cold coffee (optional)
Instructions:
Preheat your oven to 350°F.
Mix all the ingredients together in a large bowl.
Pour the mixture into an oiled pan and bake for 30-35 minutes.
Allow to cool before cutting into squares. Store in the fridge for a quick breakfast or snack.
2. Hard boiled eggs
Boiled eggs are a versatile snack and a great source of protein. They are quick to make and can be added to salads, sandwiches or enjoyed on their own.
Instructions:
Place your eggs in a saucepan and cover with cold water.
Bring the water to a boil, then turn off the heat and cover the pan. Let the eggs sit for 9-12 minutes, depending on how well done you like them.
Drain the hot water and cool the eggs in ice water. Peel them and store them in the refrigerator.
3. Grilled vegetables for sandwiches and salads
Roasted vegetables add flavor and texture to your meals. Use them in sandwiches, salads or as a side dish.
Ingredients:
Peppers, zucchini, onions and any other vegetables you love
Olive oil
Salt and pepper
Instructions:
Preheat your oven to 375°F.
Cut your vegetables into large pieces.
Pour over them with olive oil, salt and pepper.
Spread the vegetables on a baking tray and bake for 20-25 minutes, stirring halfway through.
Let them cool and store in airtight containers.
4. Shredded Chicken in the Instant Pot
Shredded chicken is a meal prep hero. It’s perfect for salads, wraps and more. Using the Instant Pot makes it quick and easy.
Ingredients:
2-3 chicken breasts
1 cup chicken stock
Salt, pepper and whatever spices you like
Instructions:
Place the chicken breasts and stock in the Instant Pot.
Sprinkle with salt, pepper and your favorite spices.
Cook on high pressure for 12 minutes and then let the pressure release naturally.
Shred the chicken with two forks and store in the refrigerator.
5. Homemade Hummus
Homemade hummus is fresher and more customizable than store-bought versions. It’s great with vegetables or as a sandwich spread.
Ingredients:
1 can chickpeas, mostly drained (use about 1/2 cup of the liquid from the can)
1/4 cup tahini
Juice of 1 lemon
1/2 teaspoon garlic powder (or more as needed)
1/2 teaspoon cumin
2 tablespoons of olive oil
1 ice cube (it’s weird but it makes it super fluffy!)
Salt to taste
Instructions:
Combine all ingredients in a food processor.
Blend until smooth, adding a little water if necessary to achieve the desired consistency.
Store in the refrigerator for up to a week.
6. Sliced vegetables for snacks
Having sliced vegetables at the ready makes healthy snacking easy. Pair them with your homemade hummus for a hearty treat.
Instructions:
Chop the carrots, cucumbers, peppers and celery.
Store in airtight containers with a damp paper towel to keep them fresh and crisp.
7. Turkey meatballs
These turkey meatballs are a protein addition to any meal. Pair them with zoodles, pasta or salads for a quick and tasty lunch or dinner.
Ingredients:
One pound of ground turkey
1/2 cup oats (can be ground into flour if you don’t want oat meatballs)
1 egg
Salt and pepper
1 teaspoon garlic powder
Optional: 1 teaspoon oregano, 1/2 teaspoon basil, 1/2 teaspoon thyme, Worcestershire sauce dip
Instructions:
Preheat your oven to 375°F.
Mix all the ingredients together in a bowl.
Shape the mixture into meatballs and place them on a baking sheet lined with parchment paper.
Bake for 20-25 minutes until golden brown.
8. Strawberry Energy Bites
Complete your meal preparation with a sweet treat. These strawberry energy bites are perfect for a post-workout snack or an afternoon pick-me-up.
Ingredients:
1/4 cup chopped walnuts
1/4 cup freeze-dried strawberries
1/4 cup unsweetened shredded coconut
1/4 cup oats (use gluten-free oats for a gluten-free version)
3 pitted medjool dates
2 tablespoons of your favorite vanilla protein powder (you can use almond instead)
1/4 teaspoon almond extract
Pinch of sea salt
3 tablespoons pure maple syrup
Instructions:
Mix all the ingredients together in a bowl.
Roll into bite-sized balls.
Store in the fridge for a quick snack.
Wrapping it up
In just two hours, you’ve prepared a week’s worth of healthy meals and snacks. Having these staples ready to go will save you time, reduce stress, and keep your diet on track. Plus, with these delicious recipes, you’ll actually look forward to eating what you’ve prepared. 🙂
Please let me know if you try them!
More of my favorite meal prep recipes:
Healthy meal prep for a week
5 high protein meal prep recipes
Mediterranean egg bites
Healthy curry chicken salad
xoxo
Gina
