5 Quick & Easy Meal Prep Ideas Ready to Eat in 30-Minutes or Less!

Life gets busy, and eating healthy can sometimes feels like the last thing you want to do. But here are just a few of my favorite healthy and nutritious meals that can be made in 30 minutes or less, most only have 10 ingredients (or less!)

It's time to feed your body the right stuff without spending hours in the kitchen. These simple meal prep ideas are designed to taste great, save time and keep you healthy.

Check these out!

1. Sheet Pan Sausage & Veggies

This is the ultimate "set it and forget it" meal. Perfect for a protein-packed lunch or dinner.

Ingredients (6-8):

• 1 lb chicken or turkey sausage (pre-cooked, sliced)

• 2 bell peppers (any color, chopped)

• 1 head broccoli (chopped)

• 1 red onion (chopped)

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• Salt & pepper to taste

Directions: Preheat oven to 400°F. Toss veggies with olive oil, garlic powder, Italian seasoning, salt, and pepper. Spread on a large baking sheet with sliced sausage. Roast for 20-25 minutes, or until veggies are tender.

2. Mediterranean Quinoa Bowls

Fresh, light, and full of flavor! These bowls are perfect for a refreshing lunch.

Ingredients (9):

• 1 cup cooked quinoa

• 1 cucumber (diced)

• 1 cup cherry tomatoes (halved)

• 1/2 cup Kalamata olives (sliced)

• 1/4 cup crumbled feta cheese

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp dried oregano

• Salt & pepper to taste

Directions: Cook quinoa according to package directions. In meal prep containers, divide cooked quinoa. Top with diced cucumber, cherry tomatoes, sliced olives, and feta. Whisk together olive oil, lemon juice, oregano, salt, and pepper for the dressing. Store dressing separately and add before eating.

3. Chickpea & Spinach Curry

A tasty and easy vegan option that's rich in flavor. Serve with rice or quinoa.

Ingredients (9):

• 1 tbsp coconut oil

• 1 onion (chopped)

• 2 cloves garlic (minced)

• 1 can (15 oz) chickpeas (rinsed and drained)

• 1 can (14.5 oz) diced tomatoes

• 1 can (13.5 oz) full-fat coconut milk

• 2 tbsp red curry paste

• 5 oz fresh spinach

• Salt to taste

Directions: Heat coconut oil in a large pot over medium heat. Sauté onion until softened (5 min). Add garlic and curry paste, cook for 1 minute until fragrant. Stir in chickpeas, diced tomatoes, and coconut milk. Bring to a simmer, then stir in spinach until wilted. Season with salt. Divide into containers, optionally with cooked rice.

4. Bell Pepper Pizza Slices

A low-carb, healthy option that comes together in minutes.

Ingredients (6):

• Bell peppers (any color, split in half the long way)

• 1/4 cup low fat mozzarella cheese

• Turkey pepperoni slices

• 1/4 cup pizza sauce

• 1 tsp Olive Oil

• 1/2 tsp Italian seasoning

Directions: Preheat the oven to 400°F. Lightly spray a baking sheet or baking dish with cooking spray, or line it with parchment paper. Slice the bell pepper in half lengthwise, from the stem to the bottom. Carefully scoop out all the seeds and white membranes. Place the cut peppers on your baking sheet and drizzle with olive oil and Italian seasonings. Bake them for 10 minutes to prep them. Remove peppers from oven and spoon the pizza sauce evenly into each pepper half. Sprinkle mozzarella inside and place turkey pepperonis on top. Return the peppers to the over and bake for another 10-15 minutes, or until the cheese is melted. Allow them to cook before serving.

5. Lemon Herb Chicken & Asparagus

Simple, elegant, and packed with nutrients. This makes for a delicious satisfying meal.

Ingredients (7):

• 1 lb boneless, skinless chicken breasts (sliced into cutlets or bite-sized pieces)

• 1 bunch asparagus (trimmed)

• 2 tbsp olive oil

• 2 tbsp lemon juice

• 1 tsp dried mixed herbs (like Herbes de Provence or Italian seasoning)

• 1/2 tsp garlic powder

• Salt & pepper to taste

Directions: Preheat your oven to 400°F. Line a large baking sheet with parchment paper. Season the chicken with olive oil, lemon juice, the dried herbs, and garlic powder. Season the Asparagus with olive oil, lemon juice, dried herbs, and a pinch of salt and pepper. Spread the seasoned chicken and asparagus out on the baking sheet. Place the sheet pan in the oven. Bake for 15 to 20 minutes, or until the chicken is fully cooked. Remove from the oven and serve. You can squeeze a little extra fresh lemon juice over the top before serving for an extra flavor!