Meal Prep Ideas Recipes – Nurturing Meals Even When Time Is Scarce


Three meal prep ideas recipes for those days time is scarce but your body needs fuel

In this article, I want to share with you three meal prep ideas recipes. These are suitable for the days when you’re under lots of time pressure and stress, and your body is in extra need for a wholesome meal.

As mentioned somewhere in the post below, you can prepare all the dishes for meat-eaters as for vegetarians/vegans, as well. Thus, without further ado, let’s dive right into it. I hope you enjoy!

Tuna apple salad with walnuts – Tasty, low in calories and healthy

Tuna and apple? Should these two ingredients go well together? Yes, I guarantee you, they do. The sourish note of the Granny Smith apples is a perfect match with the tuna. The lemon yogurt dressing makes the salad fruity and light, and the walnuts are a crunchy topping to finish this delicious dish off.

Whether as a quick lunch on stressful workdays or a light, protein-rich dinner after training, this low carb salad never fails to satisfy!

Difficulty level: easy

Preparation time: approximately 10 minutes

Portion Count: 2 servings

Tuna apple salad – Ingredients:

2 cans of tuna in its own juice  Tuna-Salad

4 handfuls of diced lettuce

30g of walnuts

2 little Granny Smith apples

1 tbsp olive oil

Juice of a lemon

Salt, pepper, a pinch of xylitol, stevia, etc. (whichever sweetener you prefer)

1 tsp mustard

4 tablespoons yogurt

fresh basil leaves for decoration


1.) Drain the tuna.

2.) Wash the lettuce and drain as well.

3.) Cut the Granny Smith apples into small cubes, leaving a few thin columns for the decoration.

4.) For the dressing, mix olive oil, lemon juice, mustard and yogurt; season well with the spices.

5.) Put the salad in bowls.

6.) Mix the dressing, the tuna and the apples and arrange this mass on the salad.

7.) Sprinkle the nuts over the salad and garnish with the apple slices and possibly even cherry/grape tomatoes or fresh herbs.

Tips and useful information:

This tuna recipe does not only contain a lot of protein but also many vitamins and minerals. Due to the walnuts, it also supplies you with healthy polyunsaturated fatty acids.

You can prepare the salad in no time and receive so many nutrients when eating it. The fact that it is a light dish, and not heavy on the stomach at all, makes it a perfect lunch snack for the office. To complement this meal, a slice of protein bread is especially great.

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Quick chickpea minced meat (also available with no-meat minced meat) pan – Perfect recipe for dinner or lunch

First of all, just as a reminder for everyone: You can prepare this dish also in the vegetarian version. I wrote a post on how to prepare your own meatless minced meat quick and hassle-free. You can read all about it at the link below.

In keeping up with the temperatures getting colder, here comes a dish that warms you from the inside out. This chickpea minced meat pan not only heats up properly with its spices, but it also finishes in less than 20 minutes.

A great low carb dish that will satiate you and taste great! If you want, you can pre-prep the low carb chickpea minced-meat pan for the next day.

Difficulty level: easy

Preparation time: approximately 20 minutes

Portion Count: 2 servings

Low carb chickpeas minced pan – Ingredients:

1 tin of chickpeas (about 250g)

250g ground beef/meatless minced meat

1 red pepper

1 yellow pepper Meal-Prep-Ideas-Recipes-Chickpeas

1 onion (your choice of color)

2 cloves of garlic

1 tbsp olive oil

1 cup of water

3 tablespoons tomato paste

Chili, cumin, salt, pepper

3 tablespoons chopped parsley


1.) Drain the chickpeas well.

2.) Cut the onion into fine cubes, cut the pepper into coarser cubes.

3.) Heat some oil in a pan.

4.) Roast the onion briefly in the oil, then add the minced meat and roast it, keeping it crumbly.

5.) Add the paprika, chickpeas, tomato paste and pressed garlic and fry.

6.) Season everything well, then deglaze with a little water and stir well.

7.) Simmer for five minutes until the meat is cooked through, then season some more if necessary.

8.) Stir in the chopped parsley at the very end, put everything in two bowls and serve.

Homemade Vegetarian Ground Meat & 2 Tasty Meatless Recipes

Tips and useful information:

As a low carbohydrate side dish fluffy low carb rolls are suitable. If you do not want to give up on carbohydrates, I would recommend fresh pita bread or basmati rice to this dish. You can also sprinkle the chickpeas pan with crumbled feta, which makes it even richer and tastier.

Chickpeas are among the legumes. They are rich in B vitamins, potassium, calcium, phosphorus and also contain valuable vegetable protein. Due to their high fiber content, they are an excellent source for losing weight, as they saturate for a long time.

To make legumes such as chickpeas more digestible, you should always, as in the recipe, season them with spices that support the digestive system, such as chili, cumin, turmeric or ginger.

I hope you enjoy trying the recipe and that it will get you through the cold season!

Asian chicken broccoli pan

This Asian chicken broccoli frying pan is perfect for lunch or dinner and can also be prepared to take away. In addition, this recipe comes with only a few ingredients and still tastes delicious.

A must for those who enjoy Asian food and are looking for a healthy dish to cook on their own.

Difficulty level: easy
Preparation time: approximately 20 minutes
Portion count: 3 servings

Asian chicken broccoli pan – Ingredients:

500g chicken breast fillet Chicken-Broccoli-Pan
500g broccoli, fresh or frozen
1 onion
2 cloves of garlic
50g soy sauce
1 spring onion for decorating (optional)
Some oil for frying


1.) For the Asian chicken broccoli pan, first, chop the onion and finely mince the garlic. Then cut the broccoli into thin slices and cut the chicken into thin strips.

2.) Heat some oil in a pan and fry the onion in it. After one or two minutes, add the meat and fry. Add the garlic and roast.

3.) Turn everything over several times and at the end also briefly submerge the broccoli. Deglaze with the soy sauce and mix well. Once the chicken is cooked through, the dish is ready for you to enjoy.

Tips and useful information:

Instead of chicken, you can also use lean turkey, beef or pork. It is also possible to make this a purely vegetarian dish. You can also buy soy-based chicken imitation or Tempeh and cut it into nuggets or strips. Thus, something brings variety in this dish.

Plus, nowadays, there is no meal that cannot be flipped into a vegetarian dish. Simply substitute the mentioned meat in the recipe with one of the vegetarian/vegan options, which I mentioned before.

That’s how I do it, too. Whenever I stumble upon a recipe that I would like to try, but it isn’t a proper match for the vegetarian diet, I personally mix and match the ingredients. It’s fun and usually tastes surprisingly good.

To go back to our Asian chicken broccoli pan, roasted vegetables are suitable as a side dish. Of course, people who do not use low carb can also serve some rice or even pasta with this meal.

Broccoli is rich in vitamin C, vitamin K, chromium, folic acid and fiber. This and its content of secondary plant ingredients, some of which have unique effects, makes it one of the most recommended vegetables.

Depending on how concentrated the soy sauce is, the required amount may vary slightly.

As always, I wish you much fun cooking and ‘Bon appetite’.

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I hope my meal prep ideas recipes will come in useful for you and/or a loved one. Please, leave a comment below with your experiences, ideas, questions, etc. You know that I’m always happy to hearing/reading from you.

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