Do you hate cooking but still want to eat well?
You’re not alone!
Meal prep sounds boring and hard, but it doesn’t have to be.
This guide will show you how to make quick, easy, and tasty meals in ten minutes only.
Understanding Quick Meal Prep
Before starting the recipes, learning a few simple tricks is helpful.
These can make meal prep faster and easier.
1. Ingredient On-Hand
Keep canned goods, pre-cut vegetables, frozen proteins, and pre-cooked grains on hand.
These basics can be mixed and matched to create quick meals.
2. Tool Efficiency
The right tools (like a good knife, blender, or a single pan) can highly speed up cooking.
3. Simplicity Is Key
Choose recipes with only a few ingredients.
Stick to simple cooking methods like frying, mixing, and assembling.
10 Recipes For Rapid Meal Prep
Here’s a handy table showing each dish’s prep, cooking, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Tuna & White Bean Salad | 05 min | 00 min | 02 |
| 2. Caprese Avocado Toast | 05 min | 00 min | 02 |
| 3. Garlic Shrimp Stir-Fry | 05 min | 05 min | 02 |
| 4. Chicken Caesar Wrap | 05 min | 00 min | 02 |
| 5. Mediterranean Couscous Bowl | 05 min | 05 min | 04 |
| 6. Egg Salad | 05 min | 00 min | 01 |
| 7. Veggie Hummus Wrap | 05 min | 00 min | 01 |
| 8. Turkey And Cheese Lettuce Wrap | 05 min | 00 min | 1-2 |
| 9. Greek Yogurt Parfait | 05 min | 00 min | 01 |
| 10. Avocado Tuna Bowl | 05 min | 00 min | 1-2 |
Recipe 1 – Tuna And White Bean Salad
Prep in 05 min | Cook in 00 min | Serves 02
Ingredients
- 1 can of tuna in water (drained)
- 1 can of white beans (rinsed and drained)
- 1/4 cup of finely chopped red onion
- 2 tablespoons of chopped fresh parsley
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
Step 1: Combine the drained tuna and white beans in a mixing bowl.
Step 2: Add the chopped red onion and fresh parsley.
Step 3: Squeeze the lemon over the mixture and season with salt and pepper.
Step 4: Stir everything together until well mixed and serve immediately or chill for later.
Chef’s Tip: This salad can be served over a bed of fresh greens or scooped into a whole wheat pita for a hearty sandwich.
Recipe 2 – Caprese Avocado Toast
Prep in 05 min | Cook in 00 min | Serves 2
Ingredients
- 2 slices of whole-grain bread
- 1 ripe avocado
- 2 slices of fresh mozzarella cheese
- 1 tomato, sliced
- Olive oil and balsamic vinegar for drizzling
- Fresh basil leaves
- Salt and pepper to taste
Instructions
Step 1: Toast the bread slices to your preferred crispness.
Step 2: Slice the avocado evenly on the toasted bread.
Step 3: Layer the mozzarella cheese and tomato slices on the avocado.
Step 4: Drizzle with olive oil and balsamic vinegar.
Step 5: Top with fresh basil and season with salt and pepper.
Chef’s Tip: For extra flavour, sprinkle some crushed red pepper flakes or add a few drops of pesto.
Recipe 3 – Egg Salad
Prep in 05 min | Cook in 00 min | Serves 01
Ingredients
- 4 hard-boiled eggs (chopped)
- 2 tbsp mayonnaise
- 1 tsp mustard
- Salt and pepper to taste
Instructions
Step 1: Mix chopped eggs, mayonnaise, mustard, salt, and pepper in a bowl.
Step 2: Serve as is or spread on toast.
Chef’s Tip: For creaminess, mix mayo and Greek yoghurt to balance the flavours.
Recipe 4 – Chicken Caesar Wrap
Prep in 05 min | Cook in 00 min | Serves 02
Ingredients
- 2 large tortillas
- 1/2 cup Caesar dressing
- 2 cups chopped romaine lettuce
- 1 cup pre-cooked chicken breast, sliced or shredded
- 1/4 cup grated Parmesan cheese
Instructions
Step 1: Lay out the tortillas on a flat surface.
Step 2: Spread the Caesar dressing evenly over each tortilla.
Step 3: Distribute the romaine lettuce and chicken across the tortillas.
Step 4: Sprinkle with Parmesan cheese.
Step 5: Roll up the tortillas tightly, slice in half, and serve.
Chef’s Tip: Add croutons for a crunch or swap out chicken for turkey or tofu for a variation.
Recipe 5 – Mediterranean Couscous Bowl
Prep in 05 min | Cook in 05 min | Serves 04
Ingredients
- 1 cup couscous
- 1 1/4 cups boiling water
- 1/2 cup diced cucumber
- 1/2 cup kalamata olives, halved
- 1/2 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
Step 1: Place the couscous in a large bowl and cover with boiling water.
Step 2: Cover the bowl with a plate and let it sit for 5 minutes.
Step 3: Fluff the couscous with a fork and let it cool slightly.
Step 4: Add the cucumber, olives, tomatoes, and feta to the couscous.
Step 5: Drizzle with olive oil and lemon juice, and season with salt and pepper.
Step 6: Mix well and serve either warm or at room temperature.
Chef’s Tip: For an extra pop of freshness, enhance this dish with fresh herbs like mint or parsley.
Recipe 6 – Veggie Hummus Wrap
Prep in 05 min | Cook in 00 min | Serves 01
Ingredients
- 1 whole wheat tortilla
- 3 tbsp hummus
- 1/4 cup cucumber (sliced)
- 1/4 cup bell pepper (sliced)
- 1/4 cup shredded carrots
- A handful of spinach leaves
Instructions
Step 1: Spread hummus on the tortilla.
Step 2: Layer with cucumber, bell pepper, carrots, and spinach.
Step 3: Roll it up tightly and cut it in half.
Chef’s Tip: Add a handful of roasted nuts for extra crunch and protein.
Recipe 7 – Turkey And Cheese Lettuce Wrap
Prep in 05 min | Cook in 00 min | Serves 1-2
Ingredients
- 4 slices turkey breast
- 2 slices cheese (your choice)
- 4 large lettuce leaves (like romaine or butter lettuce)
- 1 tbsp mustard or mayo (optional)
Instructions
Step 1: Lay the lettuce leaves flat.
Step 2: Place a slice of turkey and cheese on each leaf.
Step 3: Add mustard or mayo if you like.
Step 4: Roll up the leaves and enjoy.
Chef’s Tip: Use a variety of cheese like Swiss or cheddar to switch up the flavour.
Recipe 8 – Greek Yogurt Parfait
Prep in 05 min | Cook in 00 min | Serves 1
Ingredients
- 1 cup Greek yogurt
- 1/4 cup granola
- 1/4 cup fresh berries (strawberries, blueberries, or raspberries)
- 1 tbsp honey (optional)
Instructions
Step 1: Layer yoghurt, granola, and berries in a cup or bowl.
Step 2: Drizzle with honey if desired.
Step 3: Eat immediately or refrigerate for later.
Chef’s Tip: Layer some toasted coconut flakes or chia seeds for added texture.
Recipe 9 – Avocado Tuna Bowl
Prep in 05 min | Cook in 00 min | Serves 1-2
Ingredients
- 1 can tuna (drained)
- 1 ripe avocado (mashed)
- 1 tbsp lime juice
- 1/4 red onion (chopped)
- A handful of cilantro (chopped)
- Salt and pepper to taste
Instructions
Step 1: Mix the tuna, mashed avocado, lime juice, red onion, and cilantro.
Step 2: Season with salt and pepper.
Step 3: Serve in a bowl or enjoy as a wrap or sandwich.
Chef’s Tip: Squeeze fresh lime juice over the bowl just before serving for a savoury kick.
Recipe 10 – Garlic Shrimp Stir-Fry
Prep in 05 min | Cook in 05 min | Serves 04
Ingredients
- 1 tablespoon olive oil
- 2 cups pre-cooked shrimp, thawed if frozen
- 2 tablespoons minced garlic
- 3 cups mixed frozen vegetables (like bell peppers, broccoli, and snap peas)
- 2 tablespoons soy sauce
- Cooked rice or noodles for serving
Instructions
Step 1: Heat the olive oil in a large frying pan over medium heat.
Step 2: Add the minced garlic and stir-fry until fragrant, about 1 minute.
Step 3: Increase the heat to high and add the shrimp, stir-frying for another 2-3 minutes.
Step 4: Add the frozen vegetables and soy sauce.
Step 5: Continue to stir-fry until the vegetables are hot and crisp, about 3-5 minutes.
Step 6: Serve the stir-fry over cooked rice or noodles.
Chef’s Tip: Customize the stir-fry with different sauces like hoisin for a new flavour each time.
