Everyday Fitness Fuel

Meal Prep for On The Go

Eating healthy while maintaining a busy schedule doesn’t have to be a challenge. With a little easy meal prep, you can enjoy delicious, nutritious meals on the go. This guide covers three quick meal prep options: a taco bowl, a homemade lunchable, and chicken, rice, and broccoli. Each meal is simple to prepare, low calorie, high protein, and perfect for anyone striving for a healthy meal prep routine.

1. Taco Bowl

A taco bowl is a flavorful and filling meal that’s perfect for low calorie meal prep while also being rich in protein.

Ingredients:

  • 1 cup cooked brown or white rice
  • 1/2 cup black beans (drained and rinsed)
  • 1/2 cup cooked ground turkey or beef (seasoned with taco seasoning)
  • 1/2 cup chopped lettuce
  • 1/4 cup diced tomatoes
  • 1/4 cup shredded cheddar cheese
  • 2 tbsp salsa or guacamole (optional)

Step-by-Step Instructions:

  1. Cook the Base: Prepare your rice and let it cool. This will serve as the base of your taco bowl.
  2. Season the Protein: Brown the ground turkey or beef in a pan, then season with taco seasoning. This adds a boost of flavor and makes it ideal for high protein meal prep.
  3. Assemble the Bowl: Layer rice, beans, seasoned meat, lettuce, tomatoes, and cheese in a container.
  4. Pack Sauces Separately: If using salsa or guacamole, store it in a small container to keep it fresh.
  5. Store and Enjoy: Refrigerate your taco bowl for up to 3 days. Heat it up or eat it cold when you’re on the go.

This option is versatile and works well for quick meal prep when time is tight.

2. Homemade Lunchable

This fun and customizable meal is great for easy meal prep and can be tailored to fit your nutritional goals.

Ingredients:

  • 6 slices turkey or ham
  • 6 whole-grain crackers
  • 4 small cubes of cheese (cheddar, gouda, or your favorite)
  • 1/2 cup baby carrots
  • 1/4 cup hummus or ranch dressing
  • A handful of grapes or apple slices

Step-by-Step Instructions:

  1. Prep the Proteins: Roll slices of turkey or ham and secure them with toothpicks if needed. The turkey or ham provides a great source of protein for healthy meal prep.
  2. Assemble the Crackers and Cheese: Pair whole-grain crackers with cheese cubes for a balanced bite.
  3. Pack the Veggies: Add baby carrots and your choice of dip to a small container. This keeps it low calorie while adding essential nutrients.
  4. Add the Fruit: Include a handful of grapes or apple slices for a touch of sweetness.
  5. Store and Serve: Place all items in a sectioned container to keep them fresh and organized. This meal will stay fresh for up to 3 days in the fridge.

With its combination of high protein and low-calorie components, this lunchable is a standout choice for quick meal prep.

3. Chicken, Rice, and Broccoli

This classic combination is a staple for anyone seeking healthy meal prep that is both nutritious and simple.

Ingredients:

  • 1 cup cooked brown rice
  • 1 medium chicken breast (seasoned and cooked)
  • 1 cup steamed broccoli
  • 1 tsp olive oil
  • Salt, pepper, and garlic powder (to taste)

Step-by-Step Instructions:

  1. Cook the Rice: Prepare brown rice according to package instructions. Let it cool before portioning.
  2. Prepare the Chicken: Season the chicken breast with olive oil, salt, pepper, and garlic powder. Bake at 375°F (190°C) for 25–30 minutes or until fully cooked. Let it cool and slice into strips. This makes it ideal for high protein meal prep.
  3. Steam the Broccoli: Steam the broccoli until tender, about 5 minutes. Season lightly with salt. Broccoli is a fantastic addition to low calorie meal prep plans.
  4. Assemble the Meal: Divide rice, chicken, and broccoli into meal prep containers.
  5. Store and Heat: Refrigerate for up to 4 days. Heat in the microwave when ready to eat.

This meal is not only quick and easy to prepare but also packed with protein and nutrients to fuel your day.

Tips for Successful Meal Prep

  • Use Airtight Containers: Keep your meals fresh by using airtight, microwave-safe containers.
  • Batch Cook: Save time by preparing all your proteins, grains, and veggies in one session.
  • Switch It Up: Customize ingredients to match your preferences and avoid boredom.

These recipes are perfect for anyone looking for easy meal prep, quick meal prep, or sustainable options for a healthy meal prep lifestyle. Whether you’re prioritizing low calorie meal prep or seeking meals rich in protein, these ideas fit every need. Try them today and enjoy stress-free eating on the go!

Discover easy and healthy meal prep ideas with step-by-step recipes for a taco bowl, homemade lunchable, and chicken, rice, and broccoli. Perfect for quick, low-calorie, and high-protein meals on the go!