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Easy Meal Prep Ideas That Take 30 Minutes Or Less


For those who work full-time jobs or just have a busy schedule, meal prepping is a great way to save some time and money. We’ve all had those nights where we are too busy or tired to cook lunch for the next day and end up purchasing a quick meal. While it’s normal to buy lunch every once in a while, it can get very expensive to buy it three or more times a week! Check out these easy meal prep ideas that only require a few minutes of your time on Sunday and will provide lunch for the entire week.

Chopped Greek Chickpea Salad

This salad takes less than 20 minutes to make, and it perfect for packing as a healthy yet filling lunch. The salad will last 3-5 days when covered in the fridge, and this recipe makes about four servings:

  • 1 (15 ounce) can of chickpeas, rinsed and drained

  • 3 bell peppers, chopped (any color or one red, one yellow, and one green)

  • ¼ cup diced red onion

  • 1 cup halved grape tomatoes

  • ⅓ cup pitted kalamata olives, chopped if desired

  • 1 medium cucumber, sliced and quartered

  • 4 ounces feta cheese, crumbled into ½ inch cubes

For the dressing:

  • 2 tablespoons olive oil

  • 2 tablespoons freshly squeezed lemon juice

  • 1 cloves garlic, minced

  • 1 teaspoon dried oregano

  • salt and pepper, to taste

Simply chop all of the vegetables, then place them in a large mixing bowl with drained chickpeas and feta cheese. Whisk together the dressing in a small bowl then pour over the salad and toss well, and you have lunch for four days!

Recipe via: www.ambitiouskitchen.com  

Sheet Pan Chicken Tinga Bowls

When you need a quick and easy lunch that is still filling and delicious, you can’t go wrong with a bowl full of rice, chicken, and veggies. The chicken and peppers can be cooked on the same pan to make it even easier, and can be put on top of your choice of rice, beans, tortillas, or eaten on their own. This recipe makes 3-4 servings, so if you need more, simply double the ingredients. You will need:

  • 1 lb. boneless skinless chicken thighs

  • 3 bell peppers, sliced (I used 1 of each color)

  • 1 teaspoon salt, pepper to taste

  • 1–2 tablespoons olive oil

Tinga sauce:

  • 1 tablespoon olive oil

  • 1 cup

  • 2 cloves garlic, chopped

  • 1–2 chipotle peppers in adobo sauce, chopped

  • 1 teaspoon dried oregano

  • ½ teaspoon ground cumin

  • 1 14-ounce can crushed fire-roasted tomatoes

  • ½ teaspoon salt

Preheat the oven to 425 degrees, then arrange the chicken and peppers onto one baking sheet. Toss with olive oil, sprinkle with salt and pepper, and cook for about 30 minutes or until the chicken is cooked through. While that is in the oven, start the sauce by heating olive oil in a skillet. Add in the onion, garlic, chipotles, and spices. Saute for 10 minutes, then add tomatoes and salt. Simmer for another 10 minutes, then transfer to a blender until it is smooth.

When the chicken and peppers are done, shred the chicken then toss with the sauce. Add to quinoa, rice, beans, or place them in Tupperware on their own and you have lunch made for a few days!

Recipe via: www.pinchofyum.com

Live a Healthy Lifestyle with Hearn Kirkwood

Hearn Kirkwood is a private Food Service Distributor that specializes in produce, meat, poultry, dairy, and fresh seafood in the Baltimore, Washington, and Virginia area. We have been servicing our valued customers for over 70 years, and we are dedicated to providing all of our customers with the freshest and tastiest products available at competitive prices (and delivered with unparalleled customer service). For more information, give us a call (410) 712-6000 or visit us online and on Facebook, Twitter,and LinkedIn!