3 Easy Meal Prep Ideas for a Busy On-the-Go Summer

Summer is a busy season for everyone, but maintaining your nutrition goals doesn’t have to be complicated. Whether you’re looking to cut, bulk, or maintain, we’ve got three easy meal prep ideas to keep you fueled and on track. Let’s dive into these delicious and convenient recipes!

1. Cutting: Grilled Chicken and Veggie Bowls

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 red onion, sliced
• 1 cup cherry tomatoes
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste
• 2 cups cooked quinoa

Instructions:

1. Preheat your grill to medium-high heat.
2. In a bowl, toss the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper.
3. Grill the chicken breasts for 6-7 minutes on each side or until fully cooked. Let them rest before slicing.
4. Meanwhile, toss the zucchini, bell pepper, red onion, and cherry tomatoes with a bit of olive oil, salt, and pepper.
5. Grill the veggies until tender and slightly charred, about 5-7 minutes.
6. Divide the cooked quinoa into meal prep containers, top with sliced chicken and grilled veggies.

Nutrition per serving:

• Calories: 350
• Protein: 30g
• Carbs: 35g
• Fat: 10g

2. Bulking: Beef and Sweet Potato Power Bowls

Ingredients:

• 1 lb lean ground beef
• 2 large sweet potatoes, cubed
• 1 cup broccoli florets
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp cumin
• Salt and pepper to taste
• 1 cup cooked brown rice

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potato cubes and broccoli florets with olive oil, smoked paprika, cumin, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes.
3. While the veggies are roasting, cook the ground beef in a skillet over medium heat until browned. Season with salt and pepper.
4. In meal prep containers, layer the cooked brown rice, roasted sweet potatoes and broccoli, and ground beef.
5. Optionally, top with a sprinkle of your favorite cheese or a dollop of Greek yogurt for extra creaminess.

Nutrition per serving:

• Calories: 500
• Protein: 35g
• Carbs: 60g
• Fat: 15g

3. Maintain: Mediterranean Chickpea Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, olives, and feta cheese.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the chickpea mixture and toss to coat evenly.
4. Divide the salad into meal prep containers. This salad can be enjoyed on its own or paired with some grilled chicken or fish for extra protein.

Nutrition per serving:

• Calories: 300
• Protein: 10g
• Carbs: 35g
• Fat: 15g

These meal prep ideas are not only easy to make but also versatile enough to fit your nutritional needs, whether you’re cutting, bulking, or maintaining. Enjoy your busy summer without compromising on your diet goals!

Stay tuned for more tips and recipes to fuel your fitness journey with Iron Fit Canada.