Meal prep is fun when you have variety. In this post, we’re sharing four easy meal combinations to help you create a nutrient-rich and delicious menu throughout the week. You only need three cooked ingredients on the list: grains, protein, and vegetables for easy mixing and matching.
Cooking individual ingredients ahead and preparing a 5-minute meal later can save as much time as batch cooking the same exact meal. If you’re one to easily get bored with repetitive meals, these four basic meal combos should get you started into meal prepping. It only takes a little creativity to combine cooked ingredients with fresh produce or ready items in the pantry.
For starters, follow our step-by-step guide to easy meal prepping.
Protein + Grains + Vegetable. For an everyday meal, combine your choice of protein, starch, and vegetable in a bowl or plate. Slice a baked salmon steak into portions, pair them with a cup of steamed white rice and some roasted vegetables on the side. This three-ingredient combo will make a perfect meal for lunch or dinner. Reheat if you must or add more ready-made ingredients if you like. We recommend add-ons like diced sweet roast potatoes with a dollop of hummus on top.
Protein + Vegetable + Dip. For fresh starters, build a light breakfast meal consisting of protein, vegetable, and dip. Something like spiralised zucchini with fresh baby spinach and soft boiled egg makes a great combination. Top it with some sliced avocados and a generous serving of hummus on top for a packed and flavourful meal. You can keep it vegetarian with just a combo of shredded or spiralised vegetables and fresh greens.
Healthy Lunch to Go
Protein + Vegetable + Dip. For lunches on the go, a combination of protein, vegetables, and some universal dip is always an easy choice. Take for example salmon, roasted vegetables, fresh carrot sticks, and hummus packed in a meal prep container with different compartments. It’s easy to build in less time or better yet the night before, so you can grab it and go in the morning.
Grains + Vegetable + Dip. When the munchies strike, you can easily put up a quick snack from all the ingredients you prepped and avoid junk foods. If you have pita chips at the ready, you can pair it with some veggie sticks and dip it on your favourite homemade sauce. Hot tip: To keep your veggie sticks fresh and crisp longer, keep them in airtight glass jars, fill with water, and store them in the fridge.
- For a change of flavour, you can always choose different grains, protein, and vegetables to cook and prepare for the week.
- Prep ahead all the tools you need before cooking. Read our blog on the right Kitchen Tools You Need for Easy Meal Prepping.