Quick and Affordable 3-Day Meal Prep

Meal prepping can save you time and money while helping you eat healthier. In this guide, I’ll walk through an entire 3-day meal prep with quick, easy recipes including breakfast, lunch, snacks and dinner.

Overview of the Meal Prep

Here’s an overview of the recipes I’ll be prepping in this meal plan:

Breakfast

• Fruit Parfaits

Lunch

• Turkey Bowls

Snacks

• Summer Spring Rolls

Dinner

• Sweet and Spicy Meatballs with Kale

Next, I’ll go through each recipe step-by-step and provide plenty of tips for affordable and efficient meal prepping. Let’s get cooking!

Fruit Parfaits

Fruit parfaits are a quick, healthy and satisfying breakfast. Here’s how to make them for meal prep:

Ingredients

• Greek yogurt
• Honey
• Mixed berries (blueberries, raspberries, blackberries)
• Mason jars

Directions

1. Wash berries thoroughly under cold water. I like to use a mix of lemon juice and baking soda to really clean the fruit. Rinse several times.
2. Spoon 2-3 tablespoons of Greek yogurt into the bottom of a mason jar. I’m using Greenwise plain Greek yogurt which is rich and creamy.
3. Top yogurt with 1/4 cup mixed berries.
4. Drizzle 1 teaspoon honey over the top. I’m using Greenwise honey which has a smooth, mild flavor.
5. Repeat layering yogurt, berries and honey until mason jar is full.
6. Pop on lid and store parfaits in the fridge until ready to eat.

Tips

• Make 4-5 parfaits at a time for a grab-and-go breakfast all week.
• Mason jars keep parfaits fresh longer than plastic containers.
• Prep fruit parfaits the night before for an even quicker breakfast.
• Substitute your favorite fruits like strawberries, bananas, peaches.
• Swap granola for honey for added crunch.
• Non-fat plain Greek yogurt provides protein to keep you full.

Fruit parfaits are the perfect fast, on-the-go breakfast to start your day on the right foot. The fiber, vitamins and protein will give you lasting energy.

Turkey Bowls

This turkey bowl recipe is flavorful, filling and versatile for meal prep. Follow these simple steps:

Ingredients

• Brown rice
• Ground turkey
• Onion, bell pepper
• Spinach
• Seasonings: garlic powder, onion powder, paprika, salt, pepper

Directions

1. Cook brown rice according to package directions in a rice cooker. This gives perfect fluffy rice every time.
2. While rice is cooking, prep vegetables. I use pre-chopped onions and peppers from Greenwise to save time. You can also dice them yourself.
3. In a skillet over medium heat, cook ground turkey breaking it up as it browns. Add in onions and peppers. Season with garlic powder, onion powder, paprika and a pinch of salt and pepper.
4. Add a few handfuls of fresh spinach to the ground turkey mixture. Cook until spinach wilts down.
5. Once rice is finished, scoop some into each meal prep container.
6. Top rice with turkey and veggie mixture.
7. Enjoy your healthy and delicious turkey bowl!

Tips

• Swap cauliflower rice for brown rice to make it low-carb.
• Try adding beans, corn, edamame or other veggies.
• Cook a big batch of brown rice on Sunday to use all week.
• Store in meal prep containers and reheat as needed.

This turkey bowl recipe is super customizable so you can change up the flavors each week depending on what you have on hand! It provides a balanced meal with whole grains, lean protein and vegetables.

Summer Spring Rolls

Crisp, fresh summer spring rolls make the perfect healthy snack or light meal.

Ingredients

• Rice paper wraps
• Vermicelli noodles
• Lettuce, cabbage, carrot
• Thai peanut sauce

Directions

1. Prep vegetables: shred lettuce, slice carrots, chop cabbage.
2. Fill a shallow bowl with warm water. Dip one rice paper wrap in the water until pliable, about 10 seconds.
3. Place dampened wrap flat on a work surface. Layer lettuce leaves in the center.
4. Top with a handful of vermicelli noodles, shredded carrots and cabbage.
5. Fold sides of the rice paper over filling and tightly roll up.
6. Place assembled rolls seam side down so they don’t unroll.
7. In a small bowl, combine peanut sauce ingredients like peanut butter, soy sauce, sesame oil, garlic and ginger. whisk well until smooth.
8. Serve rolls with peanut dipping sauce. Enjoy!

Tips

• Add shrimp, chicken or tofu for extra protein.
• Swap the vegetable fillings to use what’s in season.
• Store rolled spring rolls covered in the fridge up to 5 days.
• The rice paper wrappers can tear easily, so handle gently.
• Make extra dipping sauce to use for salads or as a marinade.

Summer spring rolls are the ultimate fresh, tasty seasonal snack you can take on the go. Kids love assembling and eating them too!

Sweet and Spicy Meatballs with Kale

These baked turkey meatballs have a sweet and spicy glaze for a flavor punch. Serve over massaged kale for the perfect meal prep dinner.

Ingredients

Meatballs:

• Ground turkey
• Egg
• Onion, bell pepper, garlic
• Breadcrumbs
• Seasonings: salt, pepper, rosemary

Glaze:

• Sweet and spicy Asian sauce
• Honey

Kale:

• Lacinato kale
• Olive oil
• Seasonings

Directions

Meatballs:

1. In a large bowl, mix together ground turkey, chopped veggies, egg, breadcrumbs and seasonings until well combined.
2. Form into equal sized balls, about 1-2 tablespoons each.
3. Place on a parchment lined baking sheet. Bake at 400°F for 15-20 minutes until cooked through.
4. In a small bowl, whisk together the sweet spicy sauce and a drizzle of honey.
5. Add baked meatballs to sauce mixture and gently toss to coat.
6. Simmer over medium-low heat 5 minutes to allow glaze to thicken.
7. Remove from heat.

Kale:

1. Remove kale leaves from stems and chop leaves into bite size pieces.
2. In a large bowl, massage the kale with a drizzle of olive oil and seasonings. Start with just a pinch of salt and pepper. Massage the leaves until they wilt and soften, about 2 minutes.
3. Portion kale into meal prep container, top with glazed meatballs.

Tips

• Try with chicken or beef meatballs using whatever ground meat you prefer.
• Bake an entire tray of meatballs on Sunday for quick meals all week.
• Store meatballs and kale separately. Assemble when ready to eat.
• For extra flavor, add crushed red pepper flakes to the glaze.
• Massaging helps tenderize the kale leaves.

This meal gives you protein from the turkey meatballs, antioxidants from the kale, and a kick from the sweet and spicy glaze. Batch cook the components to make assembly throughout the week a breeze.

Meal Prep Tips for Success

Here are some of my top tips for quick, easy and affordable meal prep:

• Use pre-chopped veggies – Save time prepping by buying pre-cut onions, peppers, etc.
• Cook proteins in bulk – Grill, bake or cook a big batch of chicken, turkey, tofu etc to use throughout the week.
• Double up on whole grains – Make a pot of brown rice or quinoa to use as meal bases.
• Prep produce first – Chop veggies and fruit when fresh to prevent spoilage later on.
• Keep it simple – Focus on recipes with 5 ingredients or less to avoid burnout.
• Make versatile components – Roast vegetables, cook ground meat, batch cook grains to assemble into different meals.
• Prep snacks ahead – Portion out veggies, fruits, nuts, seeds etc for grab-and-go options.
• Store smart – Use ice packs in lunch bags and mason jars to keep food cold and prevent leaks or spills.
• Have emergency backups – Freeze meal portions immediately so you always have quick options to thaw and eat later.
• Add sauces and dips – Keep it exciting by making big batches of hummus, salsa, salad dressing.
• Change it up weekly – Vary proteins, grains and vegetables you prep each week for variety.
• Clean as you go – Stay on top of dishes to make the process faster and easier.

Meal prepping does take some time up front, but makes your weekdays so much simpler. Follow these tips and you’ll have healthy homemade food at your fingertips anytime.

Overcoming Meal Prep Challenges

Like any habit change, getting into meal prepping comes with some challenges. Here are common issues that come up and how to troubleshoot them:

Challenge: Finding Time to Prep

Solutions:

• Block out 1-2 hours on the weekend for food prep. Put it in your schedule.
• Do some knife work and cooking tasks in advance if you can’t dedicate a big block of time all at once.
• Prep twice a week instead of trying to do everything in one day.

Challenge: Getting Bored Eating the Same Meals

Solutions:

• Vary your proteins, grains and produce each week for variety.
• Use different herbs and spices, sauces and dressings to change up flavors.
• Swap cooking methods like baking, grilling, sautéing to keep things interesting.

Challenge: Leftovers Going Bad Before You Eat Them

Solutions:

• Store prepped ingredients separately so you can assemble different meals as needed.
• Freeze meal portions right away to have back ups ready when you need them.
• Only prep what you know you can realistically eat in a week.

Challenge: Eating Off-Plan When You’re Out

Solutions:

• Build in 1-2 nights for takeout, dining out or cheating on your meal plan.
• Meal prep for 5 days and eat out 2 days a week.
• Bring your prepped food with you and order sides/appetizers.

Challenge: Family Not Eating the Meal Prep

Solutions:

• Get input from family members and include kid-friendly favorites in the meal plan.
• Make a big batch of one meal for the family and your own separate meals.
• Prep versatile components like grains and proteins instead of full meals.

It takes some trial and error to find a meal prep system that works for your life and schedule. Be patient, stay flexible and don’t give up. Consistency is key to forming any new habit.

Frequently Asked Meal Prep Questions

How long does meal prep last in the fridge?

Most meal prep components will last 3-5 days in the fridge. Foods like soups, chilis and curries can sometimes go 5-7 days. Store prepped produce and delicate proteins like fish for only 1-2 days max.

Can I freeze meal prep?

Yes, freezing meal prep is recommended! Portion out food into individual airtight containers or bags first. Let cool completely before freezing for at least 24 hours. Thaw in the fridge overnight before reheating.

What are the best meal prep containers?

Look for BPA-free plastic containers with divided compartments for different food groups. Glass storage like Pyrex or Anchor Hocking works well too. Make sure containers have leak-proof tight sealing lids.

How much should I cook when meal prepping?

Cook only what you know you will realistically eat within a week. Start small if you’re just getting started. It’s better to make too little than too much while you figure out portions.

What food safety steps should I take?

Always start with clean hands, surfaces and utensils. Store food within 2 hours of cooking in shallow airtight containers. Use ice packs to keep food below 40°F. Reheat fully to 165°F before eating.

Sample 1 Week Meal Prep Schedule

To give you an idea of how meal prepping can work over an entire week, here is a sample schedule:

Day	Breakfast	Lunch	Snack	Dinner
Sunday	Meal Prep Day	Meal Prep Day	Meal Prep Day	Meal Prep Day
Monday	Overnight oats	Mason jar salad	Carrots and hummus	Sheet pan fajitas
Tuesday	Breakfast burrito	Lentil soup	Apple and almond butter	Loaded sweet potato
Wednesday	Berry smoothie	Leftover fajitas	Rice cakes and cottage cheese	Veggie fried rice
Thursday	Hard boiled eggs	Leftover soup	Protein shake	Chicken Caesar salad
Friday	Yogurt parfait	Leftover fried rice	Edamame	Steak kabobs
Saturday	Pancakes	Egg salad sandwich	Trail mix	Pizza delivery
Sunday	Meal prep	Meal prep	Meal prep	Meal prep

Final Thoughts

Eating healthy does take effort, especially with a busy lifestyle. But meal prepping is a game-changer that makes nourishment so much more attainable. Take it one meal at a time, be patient with yourself, and have fun trying out new prep recipes each week. Your body will thank you!