Delicious Recipes for Meal Prep Containers

Meal prepping is a great way to save time, eat healthier, and stay organized throughout the week. Whether you’re looking for high-protein meals, low-carb options, or balanced dishes, having pre-portioned meals ready to go makes life easier.

Here are six delicious and nutritious meal prep recipes el salvadoran food that store well in containers and taste great throughout the week.

---

1. Garlic Herb Chicken with Roasted Vegetables

This classic meal prep recipe is high in protein, full of flavor, and easy to make. The roasted vegetables stay fresh, and the chicken remains juicy.

Ingredients (Makes 4 servings)

• 2 boneless, skinless chicken breasts (cut into halves)
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 cup cherry tomatoes
• 1 cup broccoli florets
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste

Instructions

1. Preheat oven to 400°F.
2. Toss vegetables with olive oil, garlic powder, salt, and pepper. Spread on a baking sheet.
3. Season chicken with Italian seasoning, salt, and pepper.
4. Place chicken on the same baking sheet and bake for 25-30 minutes, flipping halfway through.
5. Let cool before portioning into meal prep containers.

---

2. Teriyaki Salmon with Brown Rice and Steamed Broccoli

This flavorful high-protein, omega-3-packed meal is perfect for lunch or dinner.

Ingredients (Makes 4 servings)

• 4 salmon fillets
• 2 cups cooked brown rice
• 2 cups broccoli florets
• ¼ cup low-sodium soy sauce
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• 1 teaspoon sesame seeds (optional)

Instructions

1. Preheat oven to 375°F.
2. In a bowl, mix soy sauce, honey, sesame oil, garlic, and ginger.
3. Marinate salmon in the sauce for 15 minutes.
4. Bake salmon for 12-15 minutes.
5. Steam broccoli for 5 minutes.
6. Portion brown rice, broccoli, and salmon into meal prep containers.

---

3. Ground Turkey and Quinoa Bowl

A simple, protein-packed meal with lean ground turkey and nutritious quinoa.

Ingredients (Makes 4 servings)

• 1 lb ground turkey
• 1 cup quinoa, cooked
• 1 cup bell peppers, chopped
• ½ cup onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add onions and garlic, cooking for 2 minutes.
3. Add ground turkey, breaking it up as it cooks. Season with cumin, chili powder, salt, and pepper.
4. Stir in bell peppers and cook for 5 more minutes.
5. Portion into meal prep containers with quinoa.

---

4. Chickpea and Spinach Curry with Basmati Rice

A vegetarian-friendly, protein-rich curry that gets better as it sits in the fridge.

Ingredients (Makes 4 servings)

• 1 can chickpeas, drained and rinsed
• 1 cup spinach, chopped
• 1 can diced tomatoes (14 oz)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon curry powder
• ½ teaspoon turmeric
• ½ teaspoon cumin
• 1 tablespoon olive oil
• 1 cup cooked basmati rice

Instructions

1. Heat olive oil in a pan over medium heat.
2. Sauté onion and garlic until soft.
3. Add diced tomatoes, chickpeas, and spices. Simmer for 10 minutes.
4. Stir in spinach and cook for another 2 minutes.
5. Portion into meal prep containers with basmati rice.

---

5. Greek Chicken Salad with Tzatziki Dressing

A fresh, protein-rich salad that stays crisp in the fridge.

Ingredients (Makes 4 servings)

• 2 grilled chicken breasts, sliced
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, sliced
• ¼ cup red onion, sliced
• ¼ cup feta cheese, crumbled
• ¼ cup Kalamata olives
• ½ cup tzatziki sauce (store-bought or homemade)

Instructions

1. Divide greens, chicken, tomatoes, cucumber, onion, feta, and olives into meal prep containers.
2. Store tzatziki dressing separately and add before eating.

---

6. Peanut Butter Overnight Oats

A quick, protein-rich breakfast that’s easy to grab and go.

Ingredients (Makes 4 servings)

• 2 cups rolled oats
• 2 cups almond milk (or any milk)
• 2 tablespoons peanut butter
• 1 tablespoon chia seeds
• 1 teaspoon honey or maple syrup
• ½ teaspoon cinnamon
• ½ cup sliced bananas or berries (optional)

Instructions

1. Mix oats, milk, peanut butter, chia seeds, honey, and cinnamon in a bowl.
2. Divide into meal prep jars or containers.
3. Store in the fridge overnight.
4. Add fresh fruit before serving.

---

Meal Prep Tips

• Use airtight containers to keep food fresh.
• Separate wet and dry ingredients (like dressings and toppings) to prevent sogginess.
• Label containers with dates to track freshness.
• Microwave-friendly containers are best for reheating meals.

These delicious meal prep recipes will help you stay on track with healthy eating while saving time during busy days. Prepare them at the start of the week for stress-free meals that are packed with flavor and nutrition!