7 Healthy Meals for your weekly meal prep

Short on time but want to stay on track with your healthy eating goals? These seven dishes are not only mouthwateringly delicious but take just 30 minutes to whip up! For full recipes, check out the link in bio. Eat well without spending hours in the kitchen! 

Finding the time to cook healthy meals can be a challenge, but with a little planning and preparation, you can have a week’s worth of nutritious meals ready in just 30 minutes. Here are seven meal ideas to get you started:


Grilled Lemon-Herb Chicken Salad


Chicken breasts: 2 pieces

Mixed salad greens: 2 cups

Cherry tomatoes: 1 cup

Cucumber: ½ sliced

Feta cheese: 50 grams

Lemon: 1 (for zest and juice)

Olive oil: 2 tbsp

Fresh herbs (like rosemary, thyme): 1 tbsp

Salt and pepper: To taste


Marinate chicken breasts with lemon zest, juice, herbs, salt, pepper, and 1 tbsp of olive oil.

Grill chicken until fully cooked.

Slice and serve over salad greens, cherry tomatoes, cucumber. Top with feta and drizzle remaining olive oil.

Spicy Chickpea Stir Fry


Canned chickpeas: 1 can (drained and rinsed)

Bell peppers: 2 (sliced)

Red onion: 1 (sliced)

Garlic: 2 cloves (minced)

Olive oil: 2 tbsp

Ground cumin, chili powder, and turmeric: 1 tsp each

Fresh cilantro: for garnish


In a pan, sauté onions and garlic in olive oil until translucent.

Add bell peppers and cook until slightly tender.

Stir in chickpeas, cumin, chili powder, and turmeric. Cook until chickpeas are golden.

Garnish with fresh cilantro before serving.

Seared Salmon with Quinoa and Steamed Broccoli


Salmon fillets: 2 pieces

Cooked quinoa: 2 cups

Fresh broccoli: 1 head (cut into florets)

Olive oil, salt, and pepper: To taste


Season salmon with salt and pepper.

In a pan, sear salmon in olive oil until golden and cooked through.

Steam broccoli florets until tender.

Serve salmon over a bed of quinoa with a side of steamed broccoli.

Vegetable Omelette


Eggs: 4

Spinach: 1 cup (chopped)

Mushrooms: ½ cup (sliced)

Cherry tomatoes: ½ cup (halved)

Cheese (like cheddar or feta): 50 grams

Olive oil: 1 tbsp

Salt and pepper: To taste


In a pan, sauté mushrooms, tomatoes, and spinach in olive oil.

Whisk eggs and pour over the veggies.

Sprinkle cheese on top. Cover and cook until set.

Season with salt and pepper before serving.

Whole Wheat Spaghetti with Pesto and Cherry Tomatoes


Whole wheat spaghetti: 200 grams

Basil pesto: 4 tbsp

Cherry tomatoes: 1 cup (halved)

Parmesan cheese: for garnish


Cook spaghetti as per package instructions.

Toss cooked spaghetti with pesto and cherry tomatoes.

Garnish with grated Parmesan cheese before serving.


Sweet Potato and Black Bean Bowl


Sweet potatoes: 2 (cubed)

Canned black beans: 1 can (drained and rinsed)

Avocado: 1 (sliced)

Corn kernels: 1 cup

Olive oil: 2 tbsp

Lime: 1 (for juice)

Salt, pepper, and chili flakes: To taste


Roast sweet potato cubes with olive oil, salt, and pepper until tender.

In a bowl, combine roasted sweet potatoes, black beans, corn, and avocado slices.

Drizzle with lime juice and sprinkle chilli flakes.


Beef Stir Fry with Green Beans and Cashews


Beef strips: 200 grams

Green beans: 1 cup (trimmed)

Cashews: ½ cup

Soy sauce: 2 tbsp

Garlic: 2 cloves (minced)

Olive oil: 2 tbsp

Chilli flakes: 1 tsp


In a pan, sauté garlic in olive oil.

Add beef strips and cook until browned.

Add green beans, cashews, soy sauce, and chilli flakes. Cook until beans are tender and beef is cooked through.

Each of these recipes is designed to be not only tasty and healthy but also to respect your tight schedule. With a little organisation and the right ingredients, you can eat well every day without spending hours in the kitchen!



Thanks for hanging out with us through these tasty recipes! Who says eating healthy has to be boring or super time-consuming? We’ve thrown together some super simple, mega yummy dishes that are not only great for your taste buds but also awesome for your body. We hope you’re feeling pumped to try them out and maybe even throw in your own twist. Cooking can be fun, especially when you know you’re doing something good for yourself. So, grab those ingredients, rock out in the kitchen, and most importantly, enjoy every bite! Cheers to good food and feeling great!