One hour, one plan, and a whole week of food done!
Meal prep can be fast, simple, and stress-free.
Stick to the basics, save time, and eat well all week.
Make cooking as simple as it should be.
13 Simple Recipes To Prep A Full Week Of Meals In One Hour
Cooking for the week doesn’t have to be a trouble.
The secret is keeping things simple: proteins, veggies, and carbs that mix and match easily.
Here’s a handy table showing each meal’s prep, cooking, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Garlic Butter Chicken & Rice | 5 min | 10 min | 2 |
| 2. Spicy Ground Beef & Peppers | 5 min | 12 min | 2 |
| 3. Roasted Potatoes & Tofu | 5 min | 25 min | 2 |
| 4. Quick Veggie Stir-Fry | 5 min | 5 min | 2 |
| 5. One-Pan Chicken & Broccoli | 5 min | 10 min | 2 |
| 6. Beef & Rice Bowl | 5 min | 10 min | 2 |
| 7. Tofu & Spinach Wrap | 5 min | 5 min | 1 |
| 8. Roasted Chicken & Potatoes | 5 min | 30 min | 2 |
| 9. Beef & Spinach Scramble | 5 min | 8 min | 2 |
| 10. Tofu & Rice Bowl | 5 min | 10 min | 2 |
| 11. Chicken & Spinach Salad | 5 min | 0 min | 2 |
| 12. Sheet Pan Beef & Peppers | 5 min | 20 min | 2 |
| 13. Simple Tofu Scramble | 5 min | 5 min | 2 |
Recipe 1 – Garlic Butter Chicken & Rice
It is a comforting, no-fuss meal that never fails!
Ingredients
- 2 chicken breasts, cubed
- 2 cups cooked rice
- 1 tbsp butter
- 2 cloves garlic, minced
- Salt and pepper
Instructions
Step 1: Cook chicken in a pan with butter and garlic.
Step 2: Season with salt and pepper.
Step 3: Serve over cooked rice.
Chef’s Tip: For extra flavour, let the chicken rest for a few minutes before serving.
Recipe 2 – Spicy Ground Beef & Peppers
A quick and tasty meal with a kick!
Ingredients
- 1 lb ground beef
- 2 bell peppers, sliced
- 1 tbsp soy sauce
- ½ tsp chilli flakes
Instructions
Step 1: Brown beef in a pan.
Step 2: Add peppers and cook until soft.
Step 3: Stir in soy sauce and chilli flakes.
Chef’s Tip: Use different coloured peppers for a pop of colour and extra sweetness.
Recipe 3 – Roasted Potatoes & Tofu
Crispy on the outside, soft on the inside!
Ingredients
- 1 block of firm tofu, cubed
- 2 potatoes, diced
- 1 tbsp olive oil
- 1 tsp paprika
- Salt and pepper
Instructions
Step 1: Toss tofu and potatoes with oil, paprika, salt, and pepper.
Step 2: Roast at 400°F for 25 minutes.
Chef’s Tip: Press tofu for 10 minutes before cooking for better texture.
Recipe 4 – Quick Veggie Stir-Fry
It’s a fresh and simple dish you can prepare in minutes!
Ingredients
- 1 cup broccoli, chopped
- 1 cup bell peppers, sliced
- 1 tbsp soy sauce
- ½ tsp garlic powder
Instructions
Step 1: Stir-fry veggies in a pan for 5 minutes.
Step 2: Add soy sauce and garlic powder.
Chef’s Tip: Don’t overcook; keep the veggies slightly crisp for the best taste and texture.
Recipe 5 – One-Pan Chicken & Broccoli
A go-to meal that’s packed with protein and greens!
Ingredients
- 2 chicken thighs, cubed
- 1 cup broccoli
- 1 tbsp olive oil
- Salt and pepper
Instructions
Step 1: Cook chicken in a pan until golden.
Step 2: Add broccoli and cook for 3 minutes.
Chef’s Tip: Squeeze a little lemon juice on top for extra freshness.
Recipe 6 – Beef & Rice Bowl
It is a simple, satisfying meal that comes together fast!
Ingredients
- 1 lb ground beef
- 2 cups cooked rice
- 1 tbsp soy sauce
Instructions
Step 1: Brown beef in a pan.
Step 2: Stir in soy sauce.
Step 3: Serve over rice.
Chef’s Tip: Add a fried egg on top for extra protein and flavour.
Recipe 7 – Tofu & Spinach Wrap
A quick, healthy wrap perfect for on-the-go meals!
Ingredients
- 1 block tofu, crumbled
- 1 cup spinach
- 1 whole wheat tortilla
- 1 tbsp hummus
Instructions
Step 1: Cook tofu and spinach for 3 minutes.
Step 2: Spread hummus on the tortilla.
Step 3: Fill with tofu mix and roll.
Chef’s Tip: Toast the wrap for a crispier texture.
Recipe 8 – Roasted Chicken & Potatoes
It’s an easy, classic meal that’s hard to mess up!
Ingredients
- 2 chicken thighs
- 2 potatoes, diced
- 1 tbsp olive oil
- Salt and pepper
Instructions
Step 1: Toss everything with oil, salt, and pepper.
Step 2: Roast at 400°F for 30 minutes.
Chef’s Tip: Cut potatoes into small pieces to cook faster.
Recipe 9 – Beef & Spinach Scramble
A high-protein meal with minimal effort!
Ingredients
- ½ lb ground beef
- 1 cup spinach
- 2 eggs
Instructions
Step 1: Brown beef in a pan.
Step 2: Add spinach and eggs and scramble together.
Chef’s Tip: Use a little cheese for extra flavour.
Recipe 10 – Tofu & Rice Bowl
A filling, plant-based meal with simple ingredients!
Ingredients
- 1 block tofu, cubed
- 2 cups cooked rice
- 1 tbsp soy sauce
Instructions
Step 1: Cook tofu in a pan until golden.
Step 2: Stir in soy sauce.
Step 3: Serve over rice.
Chef’s Tip: Add sesame seeds for a nutty crunch.
Recipe 11 – Chicken & Spinach Salad
A fresh and easy way to get your greens!
Ingredients
- 1 grilled chicken breast, sliced
- 1 cup spinach
- 1 tbsp olive oil
- ½ tsp lemon juice
Instructions
Mix all the ingredients thoroughly.
Chef’s Tip: Use a handful of nuts for extra texture and flavour.
Recipe 12 – Sheet Pan Beef & Peppers
A no-mess, no-fuss meal that’s done in one pan!
Ingredients
- 1 lb ground beef
- 2 bell peppers, sliced
- 1 tbsp olive oil
Instructions
Step 1: Mix everything.
Step 2: Bake at 400°F for 20 minutes.
Chef’s Tip: Line your baking sheet with foil for easy cleanup.
Recipe 13 – Simple Tofu Scramble
A quick, protein-packed breakfast option!
Ingredients
- 1 block firm tofu, crumbled
- ½ tsp turmeric
- ½ tsp garlic powder
Instructions
Cook everything in a pan for 5 minutes.
Chef’s Tip: Pair with avocado for a creamy texture.
Pro Tip
Cook your proteins and carbs in big batches.
Store them separately and mix and match them for different meals.
Simple cooking saves time, money, and stress.
Get in, get out, and enjoy a full week of meals without the headache.
