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.

Week 1: Soy-Ginger Quinoa Bowls & Kale Smoothies

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!

Shopping List:

Download the Week 1 Shopping List

Meal Prep Recipes:


Week 2: Roasted Vegetable Salads & Chocolate Smoothies

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.

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.

Week 3: Thai Salads & Chocolate Chia Pudding

This week, I’m making chocolate for breakfast(!), an easy snack that also reduces food waste, and a creamy salad made with warming ginger. I could eat this one every day, even when it’s cold outside!

Shopping List:

Download the Week 3 Shopping List

Meal Prep Recipes:

Week 4: Mediterranean Pizzas

This week, I’m making Mediterranean Pizzas for an easy lunch. You can eat them hot or cold! The extra hummus, pizza crusts, and veggies can be used in a number of ways throughout the week, to keep your meals varied, but avoid food waste.

Shopping List:

Download the Week 4 Shopping List

Meal Prep Recipes:

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 soon!

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

Shop the Post:

My Blender

My Instant Pot

Favorite Knives

Glass Storage

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This has been so great for my family! Thanks for posting these videos, Megan 🙂


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!

Christa Parsons

Hi! I’ll spare you all the details, but I made your week 1 and week 2 meal prep last Sunday so that I would essentially have breakfast, lunch, dinner, and snack for at least 4 days and then follow the ‘leftovers’ recommendations. So now I’m looking for meal prep week 3 etc… I don’t see it on your website or on youtube?

I love the shopping list (I download to my iBooks so I always have it on my phone), I love that so far they are vegetarian recipes, I love the tips. I have purchased one silicone bag and am in love. I will be getting the mason jar lids as well, because I hate the metal lids.

What I am also not sure about is am I following this videos in real time. Like did you just post these 1 or 2 weeks ago?

Lastly, thank you. I’m actually making it to work on time because my meals are already prepped. LOL

    Megan Gilmore

    Hi Christa! I’m so glad to hear that you’re enjoying the videos so far. I did start posting them in 2020, but it takes a long time to film and edit this type of video (to make sure it’s not boring to watch), so they aren’t exactly in real time. I went on vacation for my birthday, so there wasn’t one last week, but there’s another video coming this Friday!


Love these videos for meal prepping under 30 minutes!


Thanks so much for putting these together! I love to meal prep but I am the slowest (and messiest cook) on the planet. That being said, I was able to put together everything except the smoothie bags in the 30 minutes! That’s amazing – thanks for breaking it down into doable steps!


The Soy-Ginger Dressing is sooooooo delicious!


Eddie and I made the quinoa pizza dough, hummus, and roasted peppers and it was SOO yummy! We didn’t miss meat or bread at all! The quinoa pizza dough was delicious! After processing, it smelled a little “earthy” and I wasn’t sure about it. Then we baked and ate it, and we were so impressed with the flavor! We made two pizzas. We used tri-color quinoa so the color came out darker than yours. Then we had your almond milk chai latte for dessert. We love your meal prep series! Please keep making them! Thank you!

    Megan Gilmore

    I hope to make them again in the future! It’s nearly impossible right now while my kids are at home with me all day long. They would totally run into my camera. LOL But, I’m so glad to hear you enjoyed the quinoa pizzas!

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