Meal Prep Magic: 3 Nourishing and Convenient Recipes for Busy Days

We’ve got you covered if you’re searching for hassle-free and nourishing meal prep ideas to simplify your work week!

A popular video by a fitness trainor revealed three fantastic meal options. This low-calorie, high-protein meals offer a convenient and nutritious solution for anyone looking to plan their meals in advance.

Meal 1: Grilled Chicken Salad with Pita Bread

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Image Credit: TikTok


  • 3 chicken breasts
  • 1 teaspoon of all-purpose seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon black peppercorn
  • 1 red onion
  • 1 cucumber
  • Cherry tomatoes
  • 3 tablespoons olive oil
  • 75g Danish feta (divided into 25g portions)
  • 150g olives (divided into 50g portions)
  • 3 tablespoons tzatziki sauce
  • Pita bread


  1. Season the chicken breasts with all-purpose seasoning garlic powder and black pepper, ensuring they are evenly coated.
  2. Cook the seasoned chicken breasts using an air fryer or your preferred cooking method until they are fully cooked and have a delicious grilled effect.
  3. While the chicken is cooking, prepare the salad ingredients. Slice the red onion, cucumber, and cherry tomatoes into smaller pieces and place them in a mixing bowl.
  4. Add the olive oil to the bowl of vegetables and mix everything together to ensure they are well coated with the dressing.
  5. Divide the salad into individual containers, and add 25g of Danish feta and 50g of olives to each container for added flavor and healthy fats.
  6. Once the chicken is done, slice it into bite-sized pieces and distribute it evenly among the salad containers.
  7. Drizzle each salad with a tablespoon of tzatziki sauce for a tangy twist.
  8. Cut the pita bread into triangles and lightly spray them with olive oil. Pan-cook the pita bread for a few minutes until they are warm and slightly crispy.
  9. Portion out the grilled chicken salad and pita bread into separate containers, and your delicious and satisfying meal is now ready to enjoy.

Meal 2: Zucchini Noodles with Meatballs

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Image Credit: TikTok


  • 8 zucchinis
  • Olive oil
  • Salt
  • 500g extra lean beef
  • 1 teaspoon of all-purpose seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper
  • 1 jar of pasta sauce (of your choice)
  • Parmesan cheese (divided into 4 portions)


  1. Use a spiralizer to transform the zucchini into noodle-like strands, creating zucchini noodles or “zoodles.”
  2. In a large pan, heat some olive oil and sauté the zucchini noodles with a pinch of salt until they become tender. Set them aside.
  3. Combine the extra lean beef with all-purpose garlic powder and black pepper in a bowl. Mix everything thoroughly.
  4. Roll the beef mixture into 20 meatballs, and cook them in a pan until fully cooked and lightly browned on the outside.
  5. Pour the pasta sauce over the cooked meatballs and stir them together to create a flavorful coating.
  6. In individual containers, layer the zucchini noodles and top them with the meatballs and sauce.
  7. Sprinkle each container with 5g of Parmesan cheese for extra savory goodness.
  8. Your low-carb and delicious zucchini noodles with meatballs are now ready to enjoy.

Meal 3: Protein Chia Seed Pudding

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Image Credit: TikTok


  • 50g chia seeds
  • 1 scoop of protein powder (of your choice)
  • 200ml almond milk
  • Sugar-free maple syrup (to taste)
  • Your favorite toppings (such as strawberries, raspberries, and blueberries)


  1. In a bowl, combine the chia seeds and one scoop of protein powder, mixing them together.
  2. Add the almond milk and sugar-free maple syrup to sweeten the pudding. Stir everything well to ensure the chia seeds are evenly coated with the liquid.
  3. Refrigerate the mixture for a couple of hours, allowing the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
  4. Add your favorite toppings to each serving Once the chia seed pudding has been set. The video used strawberries, raspberries, and blueberries for a burst of color and natural sweetness.
  5. Enjoy your protein-packed chia seed pudding as a nutritious and satisfying dessert or snack option.

With these easy and delicious meal prep recipes, you can enjoy various flavorful and nutritious meals throughout the week without the stress of daily cooking. Happy cooking and meal prepping!

Insights and Opinion

Simplify Your Work Week with Easy Meal Prep A Step by Step Guide
Image Credit: TikTok

Meal prepping can be a game-changer in maintaining a healthy and balanced diet, especially during busy work weeks. These meals are delicious, provide essential nutrients, and are portioned appropriately for a well-rounded diet.

One user commented, “You are gonna save my home life once I crawl out of living in the space under my bed!!!”

Another user added, “This is perfect! Can you show us more meal preps and what snacks you have, too?”

“It is by far my favorite and the easiest!” Maximizing Protein Intake in a Calorie-Deficit Diet: A Delicious Chicken Salad Recipe

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Image Credit: fotovincek/Deposit Photos.

Balancing a calorie deficit while meeting protein requirements can be challenging to achieve fitness goals.

Inspired by a popular video that garnered 480K views, the recipe for the chicken salad is not only delicious but also remarkably low in calories and high in protein.

The Secrets to Squeezing Fitness Into Your Insanely Busy Schedule

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Photo Credit: Deposit Photos.

Embarking on a fitness journey is often seen as a daunting task, especially amidst a busy schedule. But the ideal time to start a fitness program is precisely when you’re busy. It explores the value of small steps, the importance of perseverance, the role of discipline, and the power of scheduling in maintaining a fitness regimen.


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Image Credit: vtmila/Deposit Photos.


This article was syndicated and produced by It was inspired by this Tik Tok video: IG: for full recipes // Simple and easy meal prep for the work week ahead, here’s 3 low calorie and high protein meals you can make on a Sunday! Greek Chicken Bowl Calories: 510 C: 33 F: 20 P: 42 Zucchini Noodles & meatballs Calories: 333 C: 24 F: 10 P: 33 Protein Chia seed pudding Calories: 466 C: 26 F: 20 P: 36 #mealprepideas #mealprepping #lowcalorierecipe #mealprep #mealprepsunday ♬ Party Elite (Instrumental) – BLVKSHP

Martha A. Lavallie
Martha A. Lavallie
Author & Editor | + posts

Martha is a journalist with close to a decade of experience in uncovering and reporting on the most compelling stories of our time. Passionate about staying ahead of the curve, she specializes in shedding light on trending topics and captivating global narratives. Her insightful articles have garnered acclaim, making her a trusted voice in today's dynamic media landscape.