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Easy 7 Day Healthy Meal Prep for Beginners

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A straightforward and practical meal prep plan designed for beginners, featuring wholesome ingredients and simple steps to prepare balanced meals for a week.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 1 cup dry lentils (200 g)
  • 6 large eggs, room temperature
  • 4 cups broccoli florets (500 g), fresh or frozen
  • 3 medium carrots, peeled and chopped
  • 2 medium bell peppers, any color, sliced
  • 3 cups baby spinach (90 g)
  • 1 cup cherry tomatoes (150 g)
  • 1.5 cups brown rice (300 g), uncooked
  • 2 medium sweet potatoes, peeled and cubed
  • 3 tablespoons olive oil
  • 3 cloves minced garlic
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons low-sodium soy sauce (optional)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
  2. Prepare the vegetables: Chop broccoli into bite-sized florets, peel and cube sweet potatoes, slice bell peppers, and chop carrots. Toss all veggies with 1 tablespoon olive oil, salt, pepper, and half the smoked paprika. Spread evenly on the baking sheet.
  3. Prep the chicken: In a bowl, combine remaining olive oil, minced garlic, cumin, lemon juice, soy sauce (if using), salt, and pepper. Add chicken breasts and coat well. Place chicken on a separate section of the baking sheet or on a second sheet if needed.
  4. Roast the chicken and veggies: Bake for 25-30 minutes, flipping the chicken halfway through. Chicken should reach an internal temperature of 165°F (74°C) and veggies should be tender with golden edges.
  5. Cook the brown rice: Rinse rice under cold water. Add rice and 3 cups (720 ml) water to a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is fluffy.
  6. Cook the lentils: Rinse lentils well. In a separate pot, add lentils and 3 cups (720 ml) water, bring to a boil, then simmer uncovered for 20-25 minutes until tender but not mushy. Drain any excess water.
  7. Boil the eggs: Place eggs in a pot, cover with cold water, bring to a boil, then cover and remove from heat. Let sit for 10 minutes, then cool in ice water and peel.
  8. Assemble the meals: Divide rice, lentils, roasted veggies, chicken (or extra lentils for vegetarians), and spinach evenly among 7 containers. Add cherry tomatoes fresh to each container. Peel and halve eggs for added protein and garnish.
  9. Store: Let everything cool slightly before sealing the containers. Store in the fridge for up to 7 days.

Notes

If chicken dries out, marinate longer or baste halfway through cooking. Avoid crowding baking sheets to ensure proper roasting. Season in layers for best flavor. Use airtight containers to keep meals fresh. Meals can be frozen and thawed overnight before reheating.

Nutrition

Keywords: meal prep, healthy meal prep, beginner meal prep, easy meal prep, 7 day meal prep, healthy recipes, batch cooking, gluten-free, dairy-free

Find it online: https://twirltaste.com/easy-7-day-healthy-meal-prep-for-beginners-best-tips-and-recipes/