Practicing Meal Prep is a great way to ensure that you’re getting the right amount of calories and macros every day! 

Meal Prep involves cooking your meals ahead of when you’ll eat them and storing the servings in separate containers in the fridge or freezer. Throughout the week, you can grab-and-go your meals and save yourself the hassle of cooking on weeknights. 

One of my favorite ways to save time during Meal Prep is to cook simple one-pan recipes like the ones below. For these, you cook all of the ingredients together in the same pan. This saves time in the kitchen and makes for super easy cleanup!

One Pan Roasted Chicken & Veggies

8 ingredients · 40 minutes · 4 servings

Nutrition per serving:
Calories 241 Fat 11g Carbs 10g Fiber 3g Sugar 3g Protein 27g Cholesterol 82mg Sodium 115mg Vitamin A 2713IU Vitamin C 185mg Calcium 39mg Iron 2mg

DIRECTIONS

Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.

1. In a large bowl, toss the sliced bell peppers with the olive oil. Transfer to a baking sheet and add the sliced chicken breast. Sprinkle with cumin, chilli powder, salt and pepper.

2. Bake for 30 minutes, or until chicken is cooked through.

3. Divide between bowls or containers. Enjoy!

Ingredients

2 Red Bell Pepper (sliced)
1 Orange Bell Pepper (sliced)
1 Green Bell Pepper (sliced)
2 tbsps Extra Virgin Olive Oil
1 lb Chicken Breast
1 tbsp Cumin
1 tbsp Chili Powder
Sea Salt & Black Pepper (to taste)

Notes 

• Leftovers: Keeps well in the fridge for 3 days.

• More Carbs: Serve with brown rice, quinoa or black beans.

• More Fat: Serve with avocado or cheese.

• Vegan/Vegetarian: Use tofu or chickpeas instead of chicken.

Everything Bagel Salmon & Veggies

6 ingredients · 30 minutes · 4 servings

Nutrition per serving:
Calories 462 Fat 18g Carbs 33g Fiber 9g Sugar 3g Protein 45g Cholesterol 109mg Sodium 834mg Vitamin A 10153IU Vitamin C 110mg Calcium 298mg Iron 5mg

Directions

1. Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.

2. In a large bowl, combine the potatoes with half the melted butter and half the salt and mix well. Transfer to the baking sheet and bake for 10 minutes.

3. Meanwhile, drizzle the remaining melted butter and salt amongst the salmon and the broccolini. Coat the salmon with the everything bagel seasoning.

4. Transfer the broccolini and salmon to the baking sheet with the potatoes and place in the oven for 13 to 16 minutes, until the salmon is cooked through. Divide between plates and enjoy!

Ingredients

4 cups Mini Potatoes (halved)
2 tbsps Butter (melted, divided)
1 tsp Sea Salt (dvided)
1 1/2 lbs Salmon Fillet
2 bunches Broccolini (trimmed)
3/4 tsp Everything Bagel Seasoning

Notes 

• Leftovers: Refrigerate in an airtight container for up to three days.

• No Salmon: Use another fish, like trout, instead.

• More Flavor: Serve with lemon wedges.

• No Broccolini: Use broccoli instead.

One Pan Tofu, Brussels Sprouts & Cauliflower

10 ingredients · 45 minutes · 2 servings

Nutrition per serving: Calories 369 Fat 23g Carbs 21g Fiber 7g Sugar 8g Protein 28g Cholesterol 0mg Sodium 568mg Vitamin A 332IU Vitamin C 108mg Calcium 720mg Iron 6mg

Directions

1. Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry with a paper towel, pressing gently to remove excess liquid. Place in a shallow baking dish and add the tamari, avocado oil, maple syrup, and arrowroot powder. Let it sit for 10 minutes to marinate, ensuring all of the tofu is covered.

2. Line a baking sheet with parchment paper and add the brussels sprouts and cauliflower to the pan. Drizzle with olive oil, sea salt, and pepper. Add the marinated tofu to the baking sheet. Bake for 30 to 35 minutes, flipping the tofu halfway through.

3. Remove from the oven and divide onto plates. Garnish with sesame seeds and enjoy!

Ingredients

15 3/4 ozs Tofu (extra firm, drained) 1 tbsp Tamari
1 tbsp Avocado Oil
1 tsp Maple Syrup

1 tbsp Arrowroot Powder
1 cup Brussels Sprouts (trimmed and halved) 1/2 head Cauliflower (chopped into florets)
1 tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
2 tsps Sesame Seeds

Notes

• More Carbs: Serve with rice or quinoa.

• Leftovers: Store in an airtight container in the fridge up to 3 to 4 days.

• Vegetable Alternatives: The cauliflower and Brussels sprouts can be swapped out for things like broccoli, sweet potato, carrots, green beans or squash.

Trainer’s Guide to Meal Prep

Also check out my eBook, Trainer’s Guide to Meal Prep with step-by-step guidance for planning and prepping healthy meals each week and over 150 recipes to choose from:

Jayd Harrison (Jaydigains)

Jayd Harrison (Jaydigains) is a personal trainer, nutrition coach, and affiliate streamer on Twitch. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch on Tuesdays & Thursdays 11am EST. Follow Jayd on social media by clicking on the icons below: