Life can get pretty crazy, right? With work, kids, friends… everything, and there’s just not enough time to cook great food. But here’s the thing  it doesn’t have to be so hard or take so long to prep meals in order to work toward yummy and good-for-you meals for the week. It’s a time saver, reduces stress, and pretty respectful of your eating so let’s not screw around… here are 10 quick and healthy meal prep ideas ideal for those leading a busy life.

Quick healthful dinner: Do it with grilled chicken and veggie stir-fry. That’s chicken, bell peppers, broccoli, and carrots all prepared in advance and quickly stir-fried in a hot pan. Seasoned with soy ginger, garlic; that is an easy Asian mix. 

Even better: Roast up a big batch of chicken and veggies at the beginning of the week. There’s basically nothing to serving it at dinnertime when reheated with rice, quinoa, or noodles. Very filling, and balanced all in one meal.

Egg Muffins: Tasty and Full of Protein

Egg muffins are the BEST breakfast meal prep protein powerhouses. Whisk eggs with spinach, bell peppers, and cheese if desired and bake in a muffin tin. There is so much you can do to these protein-packed muffins- mushrooms, bacon, and feta all work well. Keep them in the fridge once they're baked. Whenever you are running late and need breakfast on the go, just grab a couple of these; they taste just fine cold, or heat them up in no time in the microwave.

Homemade Zucchini Noodles with Fresh Pesto and Grilled Chicken

Looking for something healthy and low carb, try zucchini noodles. aka zoodles. Just spiralize a zucchini into noodles, and lightly sauté them in olive oil. Mix in pesto (better with that fresh local basil from within the garden if possible). You can add some grilled chicken or any preferred protein to it, giving you that tasty freshness ideal for meal prep or quickly whipped up for dinner.

Chia Seed Pudding with Berries

Perhaps one of the best meal prep ideas for Canadians, especially if looking for nutrient-packed snacks. Mix chia seeds with any locally available milk-your dairy or even oat milk will do, and let it overnight in the fridge. Top with fresh in season Canadian strawberries, raspberries or blueberries for a refreshing tasty treat.

Overnight Oats with Maple Syrup

Overnight oats are a really easy and healthy breakfast for when you're in a rush. If you want to make it Canadian-style, add some real Quebec maple syrup! Just mix in some chia seeds, almond milk, and any fruit you're into , like local berries in the summer or apples in the fall. It's a great way to kick off your day.

Baked Sweet Potatoes with Local Toppings

Healthy and great for building any meal, sweet potatoes are super. Locally in Ontario, sweet potatoes are grown in Canada. Just bake a batch of them and throw on black beans, avocado, and local dairy farm cheddar cheese. Voila, a filling, healthy meal that’s suitably convenient for either lunch or dinner.

Tuna Salad: Lettuce Wraps with Tuna

An easy, handy, and healthful lunch would be to prepare the freshly caught tuna into a tuna salad amalgamated with Greek yogurt instead of mayonnaise and with celery and Dijon mustard then bundle it up in large lettuce leaves. A low-carb protein-packed lunch for when you’re on the go. For a bit of fresh flavor, add some fresh dill from your garden.

Turkey Meatballs and Roasted Veggies

Making turkey meatballs in large batches is very simple, and meal prep friendly. Simply pick up some ground turkey from your local Canadian farm, mix it with spices and some breadcrumbs and bake. They pair great with sweet potatoes, Brussel sprouts or Squash all Canadian grown vegetables. This meal travels well and reheats even more easily, so it’s a lifesaver when you find yourself swamped during the week.

Quick Curry Coconut Shrimp Stir-Fry: Tasty and Healthy Meal Fast 

Need a quick, tasty, and healthy dinner option on the double? Look no further than this Quick Curry Coconut Shrimp Stir-Fry. Shrimp cooks quickly, and it packs plenty of protein. A rich, creamy coconut milk sauce flavored with curry spices makes it all finished off nicely. Tasty and so very convenient to prepare in under 30 minutes. This makes it perfect for those busy weeknights or meal prepping. Just stir-fry your shrimp with your veggies, throw in some coconut milk, and add a little bit of curry powder for a savory kind of kick. You can ladle it over rice or quinoa, or eat it on its own if you prefer something light and low-carb.

One Last Thing to Remember

Meal prepping is a must for staying healthy and particularly so if you’re always on the go. Be it work lunches, fast weeknight dinners, or just having snacks ready, these time-savers will spare you time and bid you fare better in your food selections. Try to be as Canadian throughout your meal prep in ingredient choice. It helps our farmers and it’s you receiving fresh seasons. So, get your tupperware ready, head back to the kitchen, and get ready to enjoy yummy healthy meals all week long. No excuse not to eat well! 

If you’re training or have goals like shaping your body, read our article The Power of Protein Timing Explained: Build Muscle Faster in Canada.