– This article aims to help you save time and energy in preparing healthy and delicious meals throughout the week. With these practical and efficient recipes, you can easily prepare nutritious and satisfying meals without having to spend a lot of time in the kitchen every day.


In this article, you will find various recipes that use ingredients that are easily found on the market. From a spicy chicken recipe with vermicelli noodles and fresh vegetables arranged in a mason jar, to a pasta salad with sweet and sour sesame dressing that gets even better after a few days as the ingredients infuse each other. Apart from that, there are also recipes for spicy chicken wraps with peanut sauce, fresh tuna salad with fresh tomatoes and boiled eggs, as well as many other recipe choices that you can try.

Benefits of Meal Prep:

Before we get into the recipes, it’s important to understand the benefits of Meal Prep. Meal prep is a technique of preparing daily food by cooking and arranging it beforehand. Some of the benefits of meal prep include:

  1. Save time: By cooking enough food at once for several days, you can save time that would normally be spent cooking every day.
  2. Save money: By buying groceries in bulk and cooking them yourself, you can save money instead of buying ready-made meals every day.
  3. Eat healthier: By meal prepping, you have complete control over the ingredients used in your food, so you can ensure that the food you consume is healthy and nutritious” can be paraphrased as “Promote a healthier lifestyle: By preparing your meals in advance, you have full autonomy over the ingredients in your food, allowing you to guarantee that the meals you consume are both nourishing and wholesome.
  4. Reduces stress: By preparing meals in advance, you don’t have to worry about what to cook each day, thereby reducing the stress associated with cooking.

Meal Prep Recipes:

In the article “30-Minute Meal-Prep Recipes to Save Time on Sunday Funday,” Greatist presents a variety of recipes that can be prepared in 30 minutes or less. Here are some examples of the recipes presented:

1. Effortless and speedy chicken spring roll jar preparation:

This recipe uses spicy chicken strips, vermicelli noodles, and fresh vegetables arranged in a mason jar. This is a healthier and refreshing alternative to fried spring rolls.

How to make:


  • Spicy chicken pieces
  • Vermicelli noodles
  • Fresh vegetables (such as carrots, cucumbers, lettuce)

How to cook:

  • Cook the spicy chicken and cut it into pieces.
  • Cook the vermicelli noodles by following the instructions on the packaging for boiling.
  • Arrange layers of food in a mason jar, starting with the spicy chicken at the bottom, then vermicelli noodles, and
  • fresh vegetables on top.

2. Prepare in advance a delicious pasta salad with sesame chicken for your meals.

Pasta salad with sweet and sour sesame dressing that gets even better after a few days as the ingredients infuse each other.

how to make:


  • Sliced chicken, cooked and sliced
  • Pasta (such as rotini or fusilli)
  • Assorted fresh veggies including broccoli, carrots, and bell peppers
  • Sweet and sour sesame sauce

How to cook:

  • prepare the pasta by boiling it as directed on the packaging.
  • Mix chopped chicken, fresh vegetables and pasta in a container.
  • Add sweet and sour sesame sauce, stir well.

3.Spicy peanut chicken wraps:

This recipe combines cooked chicken with spicy bean sauce, lettuce, and sriracha sauce in a tortilla. A perfect option for lunch throughout the week.

How to make:


  • Sliced chicken, cooked and sliced
  • Tortillas
  • Broccoli slaw (mixture of broccoli, carrots, cabbage)
  • Spicy peanut sauce
  • Sriracha sauce

How to cook:

  • Mix diced chicken with a zesty peanut sauce.
  • Heat the tortillas and place the broccoli slaw on top.
  • Add chopped chicken and sriracha sauce.
  • Roll the tortilla and cut it into several pieces.

4. Meatballs coated in a delicious honey sriracha sauce

This recipe uses turkey meatballs baked and coated with a sweet and spicy sauce. These meatballs can be stored in the refrigerator or frozen for use throughout the week.

How to make:


  • Turkey meatballs
  • Sweet and spicy sauces (such as sriracha and honey sauce)

How to cook:

  • Bake the turkey meatballs in the oven according to the package instructions.
  • Coat the meatballs with sweet and spicy sauce.
  • Store in the refrigerator or freezer for use throughout the week.

5. Meal-prep a delicious Vietnamese beef and riced vegetable combination

This recipe uses frozen beef and vegetable rice to save time. To enhance its flavor, you can include peanut hoisin sauce.


  • Beef, cut into pieces
  • Frozen vegetable rice
  • Bean hoisin sauce

How to cook:

  • Warm a frying pan with a slight drizzle of oil.
  • Cook the beef until it’s sautéed thoroughly.
  • Add frozen vegetable rice and stir until hot.
  • Serve accompanied by peanut hoisin sauce.


Each recipe is accompanied by clear and simple instructions to make it easier for you to prepare the food. You can also adjust the recipes according to your preferences and dietary needs.

Additionally, this article also features other recipes such as grilled salmon with honey BBQ sauce, quinoa fajita salad, and one-pot pasta with sun-dried tomatoes. Each recipe is accompanied by clear and simple instructions to make it easier for you to prepare the food.

By using these recipes, you can save time and energy on cooking throughout the week. Meal prep no longer takes all day, but can be completed quickly and efficiently. In addition, this article also provides tips and tricks for preparing food more effectively.

Good luck and I hope this article is useful for you in carrying out efficient and enjoyable meal prep!