Quick and EASY Meal Prep: 6 Meals In 30 Minutes
Make your week less stressful with our latest meal prep plan, where we whip up six delicious meals in 30 minutes! These nutritious and flavorful meals are perfect for busy days when you need a satisfying option.
This definitely helped me save a lot of time during the week and I didn’t have to stress about what I was having for lunch each day! Of course, 6 lunches in a 7-day week allows for 1 cheat day, hehe.
Ingredients
1 cup uncooked quinoa
1 cup uncooked white rice
2 cups chicken stock
2 cups water
20 frozen meatballs
20 frozen chicken breast chunks
14 chicken wings
16 oz of frozen broccoli florets
8 oz of frozen stir-fry vegetables
Cooking Timeline
Rice & Quinoa - 15 minutes
In one saucepan, combine 1 cup uncooked quinoa and 2 cups chicken stock and stir. In another saucepan, combine 1 cup rice and 2 cups water and stir. Bring both saucepans to a boil then set to low and simmer for 15 minutes.
Meatballs & Chicken Chunks - 20 minutes
Pre-heat oven to 400° F. Line a baking tray with foil and drizzle vegetable oil to prevent sticking. Add 20 frozen meatballs and 20 frozen chicken breast chunks and place inside oven for 20 minutes.
Broccoli & Vegetable Stir-Fry - 5 minutes
Add frozen vegetables into a pan or saucepan and stir until water dissolves. Once water dissolves, add vegetable oil and stir. Remove from heat once the vegetables have crisped up.
Chicken Wings - 20 minutes
Line another baking tray with foil and a wire rack. Pat dry 14 chicken wings and place them on the wire rack. Place tray inside an oven to broil for 10 minutes each side, or bake at 425° F for 25 minutes.
Optional step is to submerge chicken wings in a wet brine for 6-8 hours before meal prepping for a more enhanced flavor.
Chicken Brine - 6 hours (optional)
16 cups water
4 tbsp salt
2 tbsp black pepper
4 cloves garlic
2 tsp paprika
2 tsp white vinegar
2 tbsp lemon juice
4 bay Leaves
In a large pot, bring 16 cups of water to a boil. Once boiling, turn off heat and wait for the boiling to subsides, then add in the rest of the ingredients and stir well until mostly dissolved. Submerge the chicken for 6-8 hours.
Assembling - 5 minutes
Assemble all ingredients into the following order:
Meal 1 & 4
Quinoa
Broccoli
Meatballs
Meal 2 & 5
Quinoa
Broccoli
Chicken Chunks
Meal 3 & 6
White Rice
Vegetable Stir-Fry
Chicken Wings
Whether you're a meal prep pro or just getting started, this video will equip you with practical strategies and practical tips to help you stay nourished throughout the week. Let's make meal prep a breeze!