‘7 Days Of Healthy Meal Prep Ideas – Ready To Eat Meals and Protein On The Go With The Best Meal Containers’ – Monica May
We all know that proper nutrition is one of the first things we should do if we want to get fit, healthy, and lose weight.
What we eat is the most important thing on our weight loss journey, so we’ll have to make sure to keep it as healthy as possible.
But I think you’ll all agree with me when I say that it’s really hard to eat healthy when you have a busy schedule.
Especially when you’re not home for lunch, and you have to eat outside.
And we all know that healthy meals and healthy protein on the go is not as simple as it sounds…
It’s cheaper and faster to buy a junk meal than to have a healthy meal, right?
Well, to be honest, I’ve found myself in a situation like this many times, and it’s actually the best scenario for a cheat day.
And what about if you’re a mom that’s running after her kids all day, or a student who is cramming school work and a job to get by, not to mention late-night shifts…
…It can be a struggle to eat healthy ALL THE TIME, right?
Well, that’s why I decided to give you my own solution to this problem, and that is MEAL PREP.
Planning your meals is the best way to both organize your meals and eat healthy since it’s really easy to keep it healthy when you have your meals planned for the day, or even better for the whole week.
That’s why I packed 7 days of healthy meal prep ideas for all of you busy babes that want to keep it healthy.
These 7 ready to eat meals are the perfect combo of healthy veggies, complex carbs and protein on the go.
So, dear fit girls, let’s get started right away!
Healthy Meal Prep Ideas
Meal #1 – Poached Eggs with Spinach and Mushrooms
The first one of my healthy meal prep ideas is this amazing protein on the go meal.
Packed with eggs and mushrooms for the protein part, and loaded up with vitamins and iron from the amazingly easy and delicious spinach salad.
Check out the recipe…
- 2 eggs
- 1 cup mushrooms
- 1 cup spinach
Pour water into a large saucepan.
Add a teaspoon of apple cider vinegar, and a pinch of salt.
Crack 1 egg into a bowl, and after the water starts boiling, tip the egg into the water.
Let it cook for 3 minutes.
Heat a frying pan with a few drops of olive oil.
Add the mushrooms, together with salt, pepper, and dill.
Feel free to add your favorite spices too.
Cook for 10 minutes, or until the mushrooms turn golden.
Wash the spinach carefully and cut it on thin strips.
Add olive oil and few lemon drops, and salt it by taste.
Meal #2 – Baby Shrimps with Zucchini-Carrot Noodles and Greek Yogurt
The second one of my healthy meal prep ideas is this amazing seafood protein on the go.
These delicious baby shrimps, spiced with garlic taste like a restaurant-quality meal, yet take just 15 minutes to cook.
I spiced them up with a low fat Greek yogurt on the side and zucchini-carrot noodles.
Check out the recipe…
- 2 cups baby shrimps
- 1 tablespoon olive oil
- 1 glove of garlic
- 1/2 zucchini
- 1/2 carrot
- 1 cup low-fat Greek yogurt
Melt 1 tablespoon olive oil in a pan, over medium heat.
Add the shrimp, salt and pepper to taste, dill, and one glove of garlic.
Stir frequently, and cook 15 minutes or until they turn golden.
Grate the zucchini and the carrot, and spice them up with olive oil, salt, and freshly squeezed lemon juice.
Add the cream cheese into the last empty container, and spice it with dill and oregano.
Meal #3 – Chicken Breast with Mustard Seeds, Avocado and Cherry Tomatoes
The next ready to eat meal is this tasty chicken breast, spiced with mustard seeds, side dished with avocado and cherry tomatoes.
Loaded up with proteins and healthy fats, this meal prep dish is something you have to try!
- 1 chicken breast
- 1 tablespoon mustard seeds
- 1/2 avocado
- 1 cup cherry tomatoes
Salt the chicken breast, spice it up with curry, and grease it with mustard seeds.
Wrap it in a baking paper, with a few drops of olive oil, and bake it for 30 minutes on 180 C.
Serve it in a meal container, together with the sliced avocado and the cherry tomatoes.
Meal #4 – Bacon Green Peas with Tomatoes and Boiled Egg
Have you ever tried mixing peas with bacon?
If not, this is the time to do that – they’re cooked in less than 15 minutes, and they’ll color your dish with fibers and proteins.
With the egg on the side, they’re a real English breakfast inspired protein on the go dish.
Okay, I know, maybe bacon isn’t the healthiest way to go, however, just two slices of bacon with less than 100 calories will do the trick and make this meal rich and delicious.
If you’d like to go vegetarian, just leave out the bacon and you’re all set!
- 2 cups green peas
- 2 slices of bacon
- 1 tomato
- 1 egg
Boil the green peas in water, for 15 minutes, with a pinch of salt and pepper.
Meanwhile, cut the bacon in small cubes and let it melt on a frying pan.
When it starts changing the color, add the drained green peas, and cook for another 10 minutes.
Boil the egg, cut it on thin slices, and serve it into the meal container together with the tomato.
What wonderful recipes and ideas! Thank you. Can’t wait to try them.
I’m so happy you like them :)
A cup of cream cheese? I love cream cheese but it doesn’t seem healthy to eat an entire cup in a single day, let alone one meal. Am I missing something?
Cream cheese would be a bad choice if you combine it with carbs or sugars, but if it’s combined with proteins and healthy fats, cream cheese will not be a bad choice at all.
Have you read my Giving Up Sugar Technique?
You have to check it out, here it is: https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/
Oh, so it is cream cheese.. It is listed in the ingredients as greek yogurt.
I was not sure which was the typo.
No, a cup of cream cheese is NOT a healthy option. That adds up to 793 calories, 79 grams of fat. A great choice instead would be yogurt, or moderation.
I think she’s confusing it with Greek yogurt because that is what is listed in the ingredients.
Hi! Love the idea of using baby shrimp as a main protein, i just bought a pack of organic, flash-frozen and im gonna have to start adding them to my lunches! Do you get totally full off of these lunches? because while looking super delicious, the portion size seems small (1C Protein with 1-2C Veg & sometimes getting fat as 1/2C Avocado or 1C Cream Cheese, idk it just seems a little light). im 5’3″ 100lbs and right now and thanks to weight training my metabolism is through the freaking roof, that being said i could honestly eat 2-3 of these plates. im trying to gain weight and muscle tone right now, but because of work i cant snack throughout the day, small meals dont work for me and i end up starving by the time im done working out (in the evening), do you have any advice on adapting the recipes so i can get filled up without compromising on the healthiness?
to be honest, you can definitely higher up the portion.
I know I did :)
Especially with these kinds of healthy protein, healthy fats and fiber based meals, you can size it up and not feel guilty at all.
So feel free to double it, or even triple it, by your needs :D
These containers I use, are a bit smaller, so that’s the only reason my portions are smaller too.
Freakin awesome! i’ve made your shrimp recipe for lunch today!!! X”D i actually did just that, i tripled the protein, doubled veggies and im adding 9-grain crackers to go with some of that yummy cream cheese!! Thanks for all the great recipes, i’ve been able to create a really amazing lunch plan just fallowing the basics and portion ratios. I’m so excited to see the results of this combined with my new workout regimen!
I’m soooo happy that you created your lunch plan based on my recipes!
Bonn appetite girl! :D
I’ve been a searching for simple, healthy lunch ideas for me and for my mom. I just wonder if the cream cheese can be substituted with something non dairy as we both have dairy intolerance.
Yes of course!
You can substitute it with whatever you like best :)
Maybe a salad, tomato puree, or mustard based dressing.
where can i get those containers??
I found mine on Amazon! They are amazing!
Where can I purchase the portion containers? :-)
Finally I found something I could bring to school! But I want to ask where I could get the black plates that are shown in the pictures
Hey Maggie, I’m so glad I helped!
I ordered them from Motivationalbottles.com, but I’m doing a review for another brand now, and will send it over as soon as it’s done :)
These look good! Where do you get the containers with the 3 compartments?
I new to this meal prep. I cut and store my veggies and cut up fruit in mason jars. So with your meals how long are they good in the fridge?
In the fridge they can take 3-4 days, but what I do is freeze them, and remove them into the fridge the night before consuming them.
Believe me it’s better to freeze them, the flavor stays, and the nutrients live longer.
Which meals can be frozen and which cannot be frozen? Are all of these 7 day meals freeze able? If so then I should just freeze all of them? I know some doesn’t freeze well, maybe ziplock and match up with meals that freeze while rest is in fridge? And also how do I print recipesyou listed? I have carpal tunnel it’s hard for me to write them execept I can just screenshot them on my iPad. Let me know about frozen ready meals on the go. My husband is always gone working 6 days a week. These are easy recipes n I can use them for dinners too I really like cooking but all of my 3 kids are grown up already plus I used to cook for family of 6 and over I can’t downsize to just 2 of us.. so buying food in bulk is easier for me :)
I freeze them all, except the fresh veggies: tomatoes, baby carrots, cucumber.
I just chop them the morning before heading to work and add them in my container.
I think everything else freezes well, I don’t know this for a fact but I’ve freezed them all and had no problem at all.
I’m sorry to tell you I don’t have the recipes as printable sheets, but if there’s anything on your mind I can do to help let me know.
Hey guys, I’ve been using these simple recipes to help me get into better shape and enjoy delicious healthy meals at the same time.
You know one cup of cream cheese has like 80g of fat, right?
Of course I do!
But do you know that fat is not dangerous when you mix it with proteins?
As a matter of fact, fat is healthy, and the real enemy is sugar.
Check out my Giving up sugar technique, for more details.
Have these meals made anyone loose weight I’m excited to start :)
If it helps, they made me lose my extra weight :)
I wish you great results, and remember to spice it up with a workout afterwards!
I wish I would like all the food cold or all reheated. ???? If I were at home full time I could certainly pull off these combos, as all of them look great.
I agree :/
But, you can always warm them in the microwave :)
I’m confused on Meal #2. Title says cream cheese; ingredients lists Greek yogurt; and directions say cream cheese. Which is it, cream cheese or Greek yogurt?
Greek yogurt is better of a choice.
I’ve mixed up the ingredients, I used Greek yogurt in the recipe and wrote cream cheese instead, when all along I thought of yogurt.
Hi! I love your ideas. Do you prepare the avocados the day of, or do you prepare and freeze it with the entire meal in advance? I’m wondering if it is brown by the time you eat it and if you lemon juice to them or anything like that?
I’m so glad you like my ideas :)
Well the truth is I freeze them all except the fresh veggies: avocado, tomatoes, baby carrots, cucumber.
I just chop them the morning before heading to work and add them in my container.
I think everything else freezes well, but the veggies are better off fresh :)
What can you substitute for the shrimp
You can have any type of fish or seafood you prefer.
Or if you’re not a fan, then change it with turkey meat or chicken drumsticks.
Either way, you’re not going to make a mistake :)
I usually reheat my meals.
Except the salads – they’re better off cold.