7 Days Of Healthy Meal Prep Ideas – Ready To Eat Meals and Protein On The Go With The Best Meal Containers

September 26, 2016

We all know that food is one of the first things we can change if we want to get fit. What we eat is really important, so we have to make sure to keep it as healthy as possible. But I think you’ll all agree with me when I say that it’s really hard to eat healthy when you have a busy schedule-Especially when you’re not home for lunch, and you have to eat outside.

And we all know that protein on the go is not as simple as it sounds… It’s cheaper and faster to buy a junk meal, than to have a healthy meal in the closest restaurant, right?

Well, to be honest, I’ve found myself in a situation like this many times, and it’s actually the best scenario for a cheat day. And what about if you’re a mom that’s running after her kids or a student who is cramming school work and a job to get by, not to mention the late night shifts…

…It can be a struggle to eat healthy ALL THE TIME, right?

Well, that’s why I decided to give you my own solution to this problem – my 7 days healthy meal prep ideas, ready to eat meals and “protein on the go” plan.

These meal prep essentials are the best way to both organize your meals and eat healthy, since it’s really easy to keep it healthy when you have your meals planned for the day, or even better for the whole week.

So, dear fit girls, let’s get started right away!

Healthy Meal Prep Ideas
Meal #1 – Poached Eggs with Spinach and Mushrooms

The first one of my healthy meal prep ideas is this amazing protein on the go meal, packed with eggs and mushrooms proteins, loaded up with vitamins and iron from the amazingly easy and delicious spinach salad.

Check out the recipe…


  • 2 eggs
  • 1 cup mushrooms
  • 1 cup spinach

Pour water into a large saucepan, add vinegar and a pinch of salt.
Crack 1 egg into a shallow bowl, and after the water starts boiling, tip the egg into the water.
Let it cook for 3 minutes, and then poach the remaining egg.

Heat a frying pan with a few drops of olive oil.
Add the mushrooms, together with salt, pepper and dill.
You can add your favorite spices too.
Cook for 10 minutes, or until the mushrooms turn golden.

Wash the spinach carefully and cut it on thin strips.
Add olive oil and few lemon drops, and salt it by taste.

Meal #2 – Baby Shrimps with Zucchini-Carrot Noodles and Cream Cheese

The second one of my healthy meal prep ideas is this amazing seafood protein on the go.

These delicious baby shrimps on the butter, spiced with garlic, will blow your mind and will take just 15 minutes to cook.

I spiced them up with a cream cheese side dish and zucchini-carrot noodles.

Check out the recipe…


  • 2 cups baby shrimps
  • 1 tablespoon butter
  • 1 glove of garlic
  • 1/2 zucchini
  • 1/2 carrot
  • 1 cup cream cheese

Melt 1 tablespoons butter in a pan, over medium heat.
Add the shrimp, salt and pepper to taste, dill and one glove of garlic.
Stir frequently, and cook 15 minutes or until they turn golden.

Grate the zucchini and the carrot, and spice them up with olive oil, salt and lemon juice.
Add the cream cheese into the last empty container, and spice it with dill and oregano.

Meal #3 – Chicken Breast with Mustard Seeds, Avocado and Cherry Tomatoes

The next ready to eat meal is this gorgeously cooked chicken breast, spiced with mustard seeds, side dished with avocado and cherry tomatoes.

Loaded up with proteins and healthy fats, this meal prep dish is something you have to try!


  • 1 chicken breast
  • 1 tablespoon mustard seeds
  • 1/2 avocado
  • 1 cup cherry tomatoes

Salt the chicken breast and grease it with mustard seeds.
Wrap it in a baking paper, with a few drops of olive oil and bake it for 30 minutes on 180 C.

Serve it in the meal container, together with the peeled avocado and the cherry tomatoes.

Meal #4 – Bacon Green Peas with Tomatoes and Boiled Egg

Have you ever tried mixing peas with bacon?

If not, this is the right time to do that – they’re cooked in less than 15 minutes, and they’ll color your dish with fibers and proteins.

With the egg on the side, they’re a real English breakfast inspired protein on the go dish


  • 2 cups green peas
  • 5 slices of bacon
  • 1 tomato
  • 1 egg

Boil the green peas in salty water, for 10 minutes.
Meanwhile, cut the bacon in small cubes and let it melt on a frying pan.
When it starts changing the color, add the boiled drained green peas, and cook for another 10 minutes.

Boil the egg, cut it on thin slices, and serve it into the meal container together with the tomato.

Meal #5 – Chicken Curry with Zucchini and Baby Carrots

The next one of my healthy meal prep ideas is this chicken curry recipe I love, sided with toasted zucchini and baby carrots.

It’s easy and quick to make, and it tastes like heaven!


  • 1 chicken breast
  • 1/2 cup Greek yogurt
  • 2 tablespoons mustard
  • 2 teaspoons curry
  • 1/2 zucchini
  • 1 cup baby carrots

Cut the chicken breast in small cubes, salt it and mix it with one tablespoon mustard and 1 teaspoon curry.
Fry it on few drops of olive oil, for about 15 minutes.
Meanwhile, mix the other tablespoon of mustard with one teaspoon of curry, the Greek yogurt and a pinch of salt.
When the chicken is done, serve it in the meal container and pour it with the mixture.

Cut the zucchini in circles, and bake them on a toaster for 10 minutes.
Salt them and serve them in the meal container together with the baby carrots.

Meal #6 – Baked Salmon with Pesto, Green Beans and Cherry Tomatoes

Now we’re talking! Salmon is one of the best sources of protein and healthy fats, packed with an amazing taste.

And this salmon recipe is so easy, you have to try it.

I sided it with green beans and cherry tomatoes, that make the best combo.


  • 1 slice salmon
  • 1 tablespoon basil pesto
  • 1/2 lemon
  • 1 cup green beans
  • 1 cup cherry tomatoes

Add the salmon on a baking paper and salt it.
Grease the top with the basil pesto, and add a few lemon circles.
Wrap it with the baking paper and cook it 30 minutes on 180 C.

Meanwhile, boil the green beans in salty water for 10 minutes, and after they’re done serve them in the meal container together with the salmon and the cherry tomatoes.

Meal #7 – Beef Patty with Red Pepper and Cucumber

And last, for all you patty lovers, a protein to go idea with a clean homemade beef patty.

You’re going to love this healthy patty recipe, with fresh red pepper and cucumber on the side.


  • 1 cup clean beef mince
  • 1/4 onion
  • 1/2 garlic glove (or 1 teaspoon garlic salt)
  • 1 teaspoon parsley
  • 1/4 egg
  • 1 red pepper
  • 1/2 cucumber

Place the beef mince, onion, garlic, parsley, and the egg in a large bowl and season with salt and pepper.
Mix with your hands until everything is evenly combined.
Form the patty with your hands, and fry it on olive oil and medium temperature for 10 minutes.

Chop the red pepper in thin strips, and serve it together with the cucumber.
Don’t forget to salt them.

Original souce: Fit Girls Diary


PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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