• Geena

Quick & Easy Meal Prep Under 30 Minutes!

If you're short on time for whatever reason, or even if you just hate being in the kitchen, making short work of meal prep is key to stayin

g on track to reaching your goals.

While I enjoy meal prepping and cooking most of the time, there's just some days or weekends where I'm just not feeling up to being in the kitchen for hours. And there's some weekends where it feels like its back to back birthday parties or family events, and the last thing I want to do is prep food.

With all of that in mind, I came up with an easy, quick method of meal prepping to keep me on track at least through mid-week, or as a way to have meals on hand during the weekend. The other great thing about this prep is that it is less than 10 ingredients and generates several servings of two different meals! Effective, budget friendly, and time-efficient (aka a busy parent's wet dream).

The main idea is to run your prep simultaneously. Use as many cooking appliances as you can (safely) at once to minimize youir time in the kitchen.

For this prep I used:


1 lb. lean ground turkey

1 lb. chicken tenderloins


1 green pepper

1 small yellow onion

3 medium sweet potatoes

1 large bag of broccoli florets

1 large bag of <b>steamable</b> green beans


1 can Rotel diced tomatoes w/ green chiles

1 cup rice (dry)


  1. Preheat oven and chop your produce. I preheated mine to 400° & chopped my sweet potatoes, onion & bell pepper.⁣⁣

  2. Begin boiling your water for rice (or set up your rice cooker) & start heating your cooking pans. I used an electric griddle for my chicken and a skillet for my ground turkey.⁣⁣

  3. Dump your potatoes and broccoli on a baking sheet (I needed 2 sheets for this, but if cooking for one, 1 sheet is fine) and season to taste. Throw in oven for 20 minutes - flip/agitate halfway through. ⁣⁣

  4. Throw in your chopped onion & peppers to sauté until moderately soft. ⁣⁣

  5. Quickly season chicken if you haven’t already and throw on the griddle and begin cooking. By now your water should be boiling and you can begin cooking your rice.

  6. Dump ground turkey onto pan with onions & peppers and cook. Flip/agitate chicken.⁣⁣⁣⁣

  7. At about your 20 minute mark, your rice potatoes, rice, and broccoli should be cooked. Throw microwaveable bag of green beans in the microwave for 5-6 minutes. ⁣⁣

  8. By the time this is done, inching towards the 30 minute mark, your proteins should be cooked through. Use a thermometer to be sure. ⁣⁣

That's it! In and out in 30 minutes. No room to sabotage your efforts to eat healthy and stay on track!

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