How to prep for a week of healthy eating in two hours – The Fitnessista
Sharing tips on how to prep daytime meals and snacks in just two hours.
Hi friends! How are you? 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 bundles and full-sized saunas).
Now that we’re back into school and activities for the kids, I’ve had to dedicate Sunday to prep, plan and clean. I get everything set up for the week, and since the weeknight evenings are so busy, I try to plan our meals and grocery shop 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 dedicate it a takeout night. We have takeout or restaurant meals 1-2 times per week max, so I try to make it count!)
Life gets busy, and finding time to prepare healthy meals can feel like a challenge. But with a little planning and a solid strategy, you can set yourself up for a week of nourishing meals in just two hours. In this post, I’ll walk you through how to prepare a week’s worth of healthy eats with a focus on efficiency, deliciousness, and balance. Grab your meal prep containers, turn on some music, and let’s goooooo!
(PS if you’re looking for more ideas, you can download my free Meal Prep Blueprint guide here!)
How to prep 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 on hand. This way you’re more likely to FUEL yourself with healthy eats (instead of getting busy and skipping meals), or choosing options that are simply convenient (like takeout or pantry snacks). When you have a fridge stocked with ready-to-eat meals and snacks, it’s easier to stick to your health goals. Plus, meal prepping 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 of healthy meals in just two hours. I’ve attached the recipes below, but here’s how I would structure the timing to get everything finished in two hours:
HOUR ONE:
– Preheat the oven to 350
– Start boiling water for the eggs
– Put the chicken in the Instant Pot, spices, and turn it on so the chicken is cooking (recipe #4 below)
– Prep the chocolate protein oatmeal bake (#1 below) and put it into the oven
– Add the eggs to the boiling water (#2 below)
*While the oatmeal, eggs, and chicken are cooking, prep the meat for the meatballs (#7 below), and chop veggies for the raw veggie snacks (#6 below) and store in the fridge, and chop the veggies for roasted veggies (#3 below) and set aside. Toss the veggies for roasting with olive or avocado oil and salt and pepper.
* To finish up hour one, remove the chocolate protein oatmeal from the oven and allow to cool. Shred the chicken and set aside to cool before storing, and put the eggs into an ice bath to cool before storing. Crank the oven up to 375.
HOUR TWO:
– Put the turkey meatballs into the oven to cook and the roasted vegetables on separate sheet pans.
– While they’re cooking, making the hummus (#5 below) and energy bites (#8 below). Store each one in the fridge in a sealed glass container. (I use these ones!)
– When the turkey meatballs are done, allow to cool before storing in the fridge. Store the shredded chicken in the fridge and peel the eggs before storing.
If you’re a quick worker, you could totally get all of these done in an hour and a half! This way, you’re SET for so many lunches, breakfast combos, and snacks. I like to add the turkey meatballs to sandwiches, wraps and salads with the roast veggies. Add BBQ sauce, marinara, the homemade hummus, anything you like. The shredded chicken is great in salads, rice bowls with roasted veggies, guac, and salsa, and wraps.
Here are all of the recipes!
1. Chocolate Protein Oatmeal Bake
Let’s start with breakfast! This Chocolate Protein Oatmeal 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 it gives it a better texture. Make sure to use gf oats if you need it to be gluten-free)
3 scoops vanilla protein powder
1/2 teaspoon baking powder
1 mashed banana (if you don’t like banana, try a container of applesauce instead)
1 teaspoon vanilla
Pinch of sea salt
2 tablespoons maple syrup
2 tablespoons cocoa powder
2 tablespoons chia seeds
1 teaspoon 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 a greased baking dish and bake for 30-35 minutes.
Let it cool before cutting into squares. Store in the fridge for a quick breakfast or snack.
2. Hard-Boiled Eggs
Hard-boiled eggs are a versatile snack and a great source of protein. They’re quick to make and can be added to salads, sandwiches, or enjoyed on their own.
Instructions:
Place your eggs in a saucepan and cover them 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 and store them in the fridge.
3. Roasted Veggies for Sandwiches and Salads
Roasted veggies add flavor and texture to your meals. Use them in sandwiches, salads, or as a side dish.
Ingredients:
Bell peppers, zucchini, onions, and any other veggies you love
Olive oil
Salt and pepper
Instructions:
Preheat your oven to 375°F.
Chop your veggies into large pieces.
Toss them with olive oil, salt, and pepper.
Spread the veggies on a baking sheet and roast 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 fast and easy.
Ingredients:
2-3 chicken breasts
1 cup chicken broth
Salt, pepper, and any spices you like
Instructions:
Place the chicken breasts and broth in the Instant Pot.
Season with salt, pepper, and your favorite spices.
Cook on high pressure for 12 minutes, then let the pressure release naturally.
Shred the chicken with two forks and store in the fridge.
5. Homemade Hummus
Homemade hummus is fresher and more customizable than store-bought versions. It’s great with veggies or as a spread on sandwiches.
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 tbsp 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 needed to reach your desired consistency.
Store in the fridge for up to a week.
6. Sliced Veggies for Snacking
Having pre-sliced veggies ready to go makes healthy snacking easy. Pair them with your homemade hummus for a satisfying treat.
Instructions:
Slice carrots, cucumbers, bell 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-packed addition to any meal. Pair them with zoodles, pasta, or salads for a quick and delicious lunch or dinner.
Ingredients:
One pound of ground turkey
1/2 cup oats (can grind into flour if you don’t want oat-y meatballs)
1 egg
Salt and pepper
1 teaspoon garlic powder
Optional: 1 teaspoon oregano, 1/2 teaspoon basil, 1/2 teaspoon thyme, splash of Worcestershire sauce
Instructions:
Preheat your oven to 375°F.
Mix all the ingredients together in a bowl.
Form the mixture into meatballs and place on a parchment-lined baking sheet.
Bake for 20-25 minutes until cooked through.
8. Strawberry Shortcake Energy Bites
End your meal prep with a sweet treat. These Strawberry Shortcake Energy Bites are perfect for a post-workout snack or a mid-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 (can use almond meal 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 prepped a week’s worth of healthy meals and snacks. By having these staples ready to go, you’ll save time, reduce stress, and keep your nutrition on point. Plus, with these delicious recipes, you’ll actually look forward to eating what you’ve prepared. 🙂
Please let me know if you give these a try!
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
Credit: How to prep for a week of healthy eating in two hours – The Fitnessista
