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Jan 5, 2024
By Joel Rivas

Meal Prep Sunday: 5 Recipes Under 30 Minutes

Simple, healthy recipes that will fuel your week without spending hours in the kitchen. Transform your Sunday into a meal prep powerhouse with these 5 recipes under 30 minutes each.

Meal prep doesn't have to mean spending your entire Sunday in the kitchen. With the right recipes and strategy, you can prepare a week's worth of healthy meals in just a few hours.

These 5 recipes are designed for busy people who want nutritious, delicious food without the time commitment. Each recipe takes 30 minutes or less and yields multiple servings for the week.

Why Meal Prep Works

Meal prep is one of the most effective strategies for maintaining healthy eating habits:

  • Saves time: Cook once, eat multiple times
  • Saves money: Reduces impulse purchases and food waste
  • Improves nutrition: Ensures you have healthy options available
  • Reduces stress: No more "what's for dinner" panic
  • Supports goals: Makes it easier to stick to your nutrition plan

"Meal prep is like paying yourself forward. The time you invest on Sunday pays dividends throughout the week."

Recipe 1: Sheet Pan Chicken & Vegetables (25 minutes)

Servings: 4-6
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 2 lbs chicken breast, cut into 1-inch cubes
  • 4 cups mixed vegetables (broccoli, bell peppers, zucchini)
  • 3 tbsp olive oil
  • 2 tsp garlic powder
  • 1 tsp paprika
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 425°F
  2. Toss chicken and vegetables with olive oil and seasonings
  3. Spread on a large sheet pan
  4. Bake for 15 minutes until chicken is cooked through
  5. Divide into 4-6 containers for the week

Recipe 2: Quinoa Buddha Bowls (20 minutes)

Servings: 4
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 can chickpeas, drained and rinsed
  • 2 cups kale, chopped
  • 1 avocado, sliced
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 tbsp maple syrup

Instructions:

  1. Cook quinoa according to package instructions
  2. Mix tahini, lemon juice, and maple syrup for dressing
  3. Assemble bowls: quinoa base, chickpeas, kale, avocado
  4. Drizzle with tahini dressing
  5. Store in airtight containers

Recipe 3: Turkey Meatballs with Marinara (30 minutes)

Servings: 6
Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

  • 1 lb ground turkey
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1/4 cup grated parmesan
  • 2 tbsp Italian seasoning
  • 1 jar marinara sauce
  • 1 lb whole wheat pasta (optional)

Instructions:

  1. Mix turkey, breadcrumbs, egg, parmesan, and seasoning
  2. Form into 1-inch meatballs
  3. Heat marinara in a large skillet
  4. Add meatballs and simmer for 15 minutes
  5. Serve over pasta or store meatballs separately

Recipe 4: Overnight Oats (5 minutes prep)

Servings: 5
Prep time: 5 minutes
Cook time: Overnight

Ingredients:

  • 2 cups rolled oats
  • 2 cups almond milk
  • 1/4 cup chia seeds
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • Toppings: berries, nuts, coconut flakes

Instructions:

  1. Mix oats, milk, chia seeds, honey, and vanilla
  2. Divide into 5 mason jars
  3. Refrigerate overnight
  4. Add toppings before serving

Recipe 5: Greek Yogurt Parfaits (10 minutes)

Servings: 4
Prep time: 10 minutes
Cook time: None

Ingredients:

  • 2 cups Greek yogurt
  • 1 cup granola
  • 1 cup mixed berries
  • 2 tbsp honey
  • 1/4 cup chopped nuts

Instructions:

  1. Layer yogurt, granola, and berries in containers
  2. Drizzle with honey
  3. Sprinkle with nuts
  4. Store in refrigerator

Meal Prep Strategy

Sunday Timeline:

  1. 9:00 AM: Start with overnight oats (5 minutes)
  2. 9:15 AM: Cook quinoa for Buddha bowls (10 minutes)
  3. 9:30 AM: Make turkey meatballs (30 minutes)
  4. 10:15 AM: Sheet pan chicken (25 minutes)
  5. 10:45 AM: Assemble Buddha bowls (10 minutes)
  6. 11:00 AM: Make Greek yogurt parfaits (10 minutes)

Total time: 90 minutes for a week's worth of meals

Storage Tips

Refrigerator (3-4 days):

  • Cooked chicken and vegetables
  • Turkey meatballs
  • Quinoa Buddha bowls
  • Greek yogurt parfaits

Freezer (up to 3 months):

  • Extra turkey meatballs
  • Cooked chicken (without vegetables)
  • Individual portions of quinoa

Reheating Instructions

Microwave: 2-3 minutes for most dishes
Oven: 350°F for 10-15 minutes for crispier results
Stovetop: 5-7 minutes for meatballs and chicken

Customization Ideas

Make these recipes your own:

  • Vegetarian: Replace chicken with tofu or tempeh
  • Vegan: Use plant-based yogurt and skip eggs in meatballs
  • Low-carb: Replace quinoa with cauliflower rice
  • High-protein: Add extra protein powder to overnight oats
  • Spicy: Add hot sauce or chili flakes to any dish

Bottom Line

Meal prep doesn't have to be complicated or time-consuming. With these 5 simple recipes, you can prepare a week's worth of healthy, delicious meals in just 90 minutes.

The key is starting simple and building consistency. Once you get into the habit of meal prep, you'll wonder how you ever lived without it.

Ready to take your nutrition to the next level? Check out our protein guide to understand how to optimize these meals for your fitness goals.