Meal Prep Recipes (30 minutes or less!)

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In an effort to make life easier, I’m sharing a new 30-minute meal prep series, to help you eat better all week long. Each week I’ll be setting a timer for 30 minutes, to see how much I can accomplish in a short amount of time, and I hope you’ll join me!

salad ingredients stored in glass containers

Below you’ll find my weekly meal prep videos, along with their corresponding shopping lists and recipes. I’ll continue to add to them each week as I go along, so be sure to check back here when you need more inspiration.

Note: If you already subscribe to my YouTube Channel, you’ll be notified as soon as a new video is posted.

30-Minute Meal Prep Recipes (Week 1)

Shopping List:

Download the Week 1 Shopping List

Meal Prep Recipes:

In my first week of meal prep, I cover how to make hearty quinoa bowls for lunch (which are a great source of plant based protein). They are topped with a soy-ginger dressing, roasted sweet potatoes, shredded cabbage, and cucumbers. You’ll also make easy smoothie bags for a fast morning!

30-Minute Meal Prep (Week 2)

Shopping List:

Download the Week 2 Shopping List


Ingredients per bag:

  • 4 to 5 Medjool dates (pitted)
  • 2 tablespoons hemp hearts
  • 1 tablespoon chia seeds (or ground flax)
  • 1 heaping tablespoon raw cacao powder
  • 1 large handful of spinach

To blend: Add the contents of 1 bag to a blender, along with 3/4 cup of water. Blend until smooth, then add in 1 heaping cup of ice cubes and blend again until thick and creamy. Serve right away.

In this week of meal prep, you’ll make Roasted Vegetable Salads, topped with a creamy Italian dressing. They are flexible, so feel free to use any other veggies you happen to have on hand! You’ll also make chocolate smoothie bags, which can be stored in the fridge for up to 5 days.

My Favorite Meal Prep Containers

You’ll see me use the same meal prep containers over and over in these videos– I’ve been using them for years! Below you’ll find links to my favorite products, including my knives, blender, and more.

My Favorite Kitchen Equipment

I’ll see you here again next week!

Reader Feedback: If you have any meal prep recipe requests, please leave a comment below so I can better serve you.

Get more recipes + meal plans in my books:

detox book and meal plan

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This has been so great for my family! Thanks for posting these videos, Megan ๐Ÿ™‚


I feel like I’m missing parts of this. The shopping list didn’t include kale for the smoothies, and I don’t know what I’m doing with 2lbs roasted sweet potatoes and all the spinach? Love the dressing!

    Megan Gilmore

    Sorry the kale was missing on the first list– I wrote spinach instead of kale. I’ll update that shortly. The sweet potatoes are for the first step where you roast them. You can do 1 to 2 pounds, depending on how many people you are cooking for. I usually do 2 pounds for my family, because my husband and I can go through them fast.


Realllly trying to jump on the meal prep train. It would make my life so much easier! Thanks for all these tasty options!

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