13 Quick and Easy 5-Ingredient Meal Prep Ideas for Busy People

Meal prep doesn’t have to be complicated or time-consuming, especially for those with busy schedules. This guide offers easy, five-ingredient recipes that make it simple to whip up delicious and nutritious meals ahead of time. Say goodbye to the stress of figuring out what to eat during the week while enjoying flavors you’ll love!

Spicy Chickpea Stir-Fry

Spicy Chickpea Stir-Fry is a quick and tasty dish that fits perfectly into a busy lifestyle. This meal is packed with protein and flavor, making it a great choice for lunch or dinner. The vibrant colors of the chickpeas, bell peppers, and fresh basil make it not only delicious but also visually appealing.

This recipe is simple and requires just a few ingredients. You can whip it up in no time, making it ideal for meal prep. The chickpeas provide a hearty base, while the spices add a kick that will wake up your taste buds. Plus, it’s versatile! Feel free to add any veggies you have on hand.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the sliced bell peppers and sauté for about 3-4 minutes until they start to soften.
3. Stir in the chickpeas, chili powder, salt, and pepper. Cook for another 5-7 minutes, stirring occasionally.
4. Remove from heat and garnish with fresh basil leaves before serving.

Vegetable Fried Rice

Vegetable fried rice is a quick and tasty meal that fits perfectly into a busy lifestyle. This dish is colorful and packed with nutrients, making it a great choice for lunch or dinner. The vibrant mix of vegetables not only adds flavor but also makes the meal visually appealing.

Using just five ingredients, you can whip up a delicious fried rice that’s both satisfying and healthy. The key is to use leftover rice, which helps achieve that perfect texture. Toss in your favorite veggies, and you’re ready to go!

Here’s how to make your own vegetable fried rice:

Ingredients

• 2 cups cooked rice
• 1 cup mixed vegetables (like peas, carrots, and bell peppers)
• 2 tablespoons soy sauce
• 1 tablespoon vegetable oil
• 1 egg (optional)

Instructions

1. Heat the oil in a large pan over medium heat.
2. Add the mixed vegetables and stir-fry for about 3-4 minutes until they are tender.
3. Push the veggies to one side of the pan and crack the egg on the other side. Scramble it until cooked.
4. Add the cooked rice to the pan, mixing everything together.
5. Pour in the soy sauce and stir well to combine. Cook for another 2-3 minutes until heated through.

One-Pan Lemon Garlic Chicken and Vegetables

This One-Pan Lemon Garlic Chicken and Vegetables recipe is perfect for busy folks looking to whip up a delicious meal with minimal fuss. The vibrant colors in the image showcase tender chicken breasts paired with fresh vegetables like bell peppers, tomatoes, and zesty lemon slices. Everything cooks together in one pan, making cleanup a breeze!

The combination of lemon and garlic not only adds flavor but also brings a refreshing twist to your dinner table. This dish is not just easy to make; it’s also healthy and satisfying. You can prep it in about 30 minutes, making it ideal for weeknight dinners or meal prep for the week ahead.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 cups mixed bell peppers, sliced
• 1 cup cherry tomatoes, halved
• 2 lemons, sliced
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the chicken breasts, sliced bell peppers, cherry tomatoes, lemon slices, minced garlic, olive oil, salt, and pepper. Toss everything until well coated.
3. Transfer the mixture to a large baking dish or a sheet pan, spreading it out evenly.
4. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Garnish with fresh parsley before serving. Enjoy your easy, healthy meal!

Baked Honey Mustard Salmon

Baked Honey Mustard Salmon is a quick and tasty meal that fits perfectly into a busy lifestyle. The image shows a beautifully plated salmon fillet, garnished with fresh lemon slices and a side of vibrant greens. This dish not only looks appealing but is also packed with flavor.

Using just five ingredients, you can whip up this delicious meal in no time. The combination of honey and mustard creates a sweet and tangy glaze that complements the salmon perfectly. It’s a great option for meal prep, allowing you to enjoy healthy eating without the fuss.

Let’s get started on making this easy dish!

Ingredients

• 2 salmon fillets
• 2 tablespoons honey
• 2 tablespoons Dijon mustard
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix honey, Dijon mustard, olive oil, salt, and pepper.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Brush the honey mustard mixture over the salmon fillets.
5. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
6. Serve with fresh greens and lemon slices for a refreshing touch.

Quick Quinoa and Black Bean Salad

This Quick Quinoa and Black Bean Salad is perfect for those busy days when you need a nutritious meal in no time. The combination of fluffy quinoa and hearty black beans creates a filling dish that’s both satisfying and easy to prepare. Plus, it’s packed with protein and fiber, making it a great option for lunch or dinner.

The salad is brightened up with fresh cilantro and a squeeze of lime, adding a zesty kick that elevates the flavors. You can enjoy it on its own or as a side dish. It’s also a fantastic meal prep option, as it keeps well in the fridge for several days.

To make this salad, you’ll need just five simple ingredients: quinoa, black beans, lime, cilantro, and a pinch of salt. Cook the quinoa according to package instructions, then mix in the drained black beans, chopped cilantro, lime juice, and salt. Toss everything together, and you’re ready to go!

Ingredients

• 1 cup quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 lime, juiced
• 1/4 cup fresh cilantro, chopped
• Salt to taste

Instructions

1. Cook the quinoa according to package instructions. Let it cool slightly.
2. In a large bowl, combine the cooked quinoa and black beans.
3. Add lime juice and chopped cilantro. Mix well.
4. Season with salt to taste.
5. Serve immediately or store in the fridge for later.

Creamy Tomato Basil Pasta

This creamy tomato basil pasta is a delightful dish that’s perfect for busy days. With just five ingredients, you can whip up a meal that feels indulgent yet is super simple to prepare. The vibrant colors of the fresh tomatoes and basil make it visually appealing, while the creamy sauce adds a comforting touch.

The key to this recipe is using ripe tomatoes and fresh basil. They bring a burst of flavor that elevates the dish. Plus, it’s a great way to enjoy a quick dinner without spending hours in the kitchen. Pair it with a side salad or some garlic bread for a complete meal.

Ingredients

• 8 ounces pasta of your choice
• 2 cups cherry tomatoes, halved
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1/4 cup fresh basil, chopped

Instructions

1. Cook the Pasta: In a large pot, boil salted water and cook the pasta according to package instructions. Drain and set aside.
2. Sauté Tomatoes: In the same pot, add the halved cherry tomatoes and cook over medium heat until they start to soften, about 3-4 minutes.
3. Add Cream: Pour in the heavy cream and stir well. Let it simmer for a couple of minutes until it thickens slightly.
4. Combine: Add the cooked pasta to the pot, mixing well to coat the pasta in the creamy sauce. Stir in the grated Parmesan cheese until melted.
5. Finish: Remove from heat and fold in the fresh basil. Serve immediately, garnished with extra Parmesan if desired.

Taco-Style Lentil Bowl

This Taco-Style Lentil Bowl is a fantastic meal prep option for busy folks. It’s colorful, nutritious, and packed with flavor. The lentils serve as a hearty base, while the toppings add freshness and crunch. You can see the vibrant green avocado slices, juicy tomatoes, and a sprinkle of cilantro, all nestled in a crispy taco shell. It’s a feast for the eyes and the taste buds!

Making this bowl is simple and quick. You can whip it up in no time, making it perfect for your weekly meal prep. Just cook the lentils, assemble your toppings, and you’re ready to go. This dish is not only filling but also versatile. Feel free to swap out ingredients based on what you have on hand.

Ingredients

• 1 cup dried lentils
• 2 cups vegetable broth
• 1 teaspoon taco seasoning
• 4 taco shells
• 1 avocado, sliced
• 1 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1/2 cup Greek yogurt (optional)

Instructions

1. Cook the Lentils: Rinse the lentils under cold water. In a pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until tender.
2. Season: Once the lentils are cooked, stir in the taco seasoning and mix well. Let it cook for another 5 minutes to absorb the flavors.
3. Prepare the Taco Shells: While the lentils are cooking, preheat your oven according to the taco shell package instructions. Warm the shells for a few minutes until crispy.
4. Assemble the Bowls: Spoon the seasoned lentils into each taco shell. Top with sliced avocado, diced tomatoes, and chopped cilantro. Add a dollop of Greek yogurt if desired.
5. Serve: Enjoy your Taco-Style Lentil Bowl immediately or store in the fridge for meal prep throughout the week!

Sheet Pan Sausage and Sweet Potatoes

This Sheet Pan Sausage and Sweet Potatoes dish is perfect for busy weeknights. It’s simple, quick, and packed with flavor. The combination of juicy sausages and sweet, roasted potatoes makes for a satisfying meal.

To make this dish, start by preheating your oven to 400°F (200°C). On a large sheet pan, arrange your favorite sausages alongside cubed sweet potatoes and any other veggies you like, such as bell peppers or onions. Drizzle everything with olive oil and sprinkle with salt, pepper, and your favorite herbs.

Roast in the oven for about 25-30 minutes, turning halfway through, until the sausages are cooked through and the sweet potatoes are tender. This meal is not only easy to prepare but also offers a delightful mix of textures and tastes.

Ingredients

• 1 pound of sausages (your choice)
• 2 large sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 teaspoon dried herbs (like rosemary or thyme)

Instructions

1. Preheat the oven to 400°F (200°C).
2. On a sheet pan, arrange the sausages and cubed sweet potatoes.
3. Drizzle with olive oil and season with salt, pepper, and herbs.
4. Roast for 25-30 minutes, turning halfway, until sausages are cooked and sweet potatoes are tender.
5. Serve warm and enjoy!

Savory Egg Muffins

Savory egg muffins are a fantastic option for busy individuals looking to eat healthy without spending hours in the kitchen. These little delights are packed with protein and flavor, making them perfect for breakfast or a quick snack. The image shows a tray of golden-brown egg muffins, each topped with vibrant cherry tomatoes and fresh herbs. They look inviting and are sure to please anyone’s palate.

Making these muffins is simple and requires just five ingredients. You can customize them with your favorite veggies or cheese, making them versatile for any taste. They are also easy to store, so you can meal prep for the week ahead.

Here’s how to whip up your own batch of savory egg muffins:

Caprese Chicken Skewers

Caprese Chicken Skewers are a fun and tasty way to enjoy a classic flavor combination. These skewers feature juicy chicken, fresh mozzarella, and ripe tomatoes, all drizzled with a hint of basil. They’re perfect for meal prep, allowing you to enjoy a delicious meal throughout the week.

To make these skewers, you’ll need just five simple ingredients. The best part? They’re quick to assemble and can be grilled or baked, making them versatile for any busy schedule. Plus, they look great on a plate, adding a pop of color to your meal prep.

These skewers are not only easy to make but also packed with protein and flavor. They can be served as a main dish or a delightful appetizer. Pair them with a side salad or some whole grain for a complete meal.

Ingredients

• 1 pound chicken breast, cut into cubes
• 1 cup cherry tomatoes
• 8 ounces fresh mozzarella balls
• Fresh basil leaves
• Olive oil, for drizzling

Instructions

1. Preheat your grill or oven to medium-high heat.
2. On skewers, alternate threading chicken cubes, cherry tomatoes, mozzarella balls, and basil leaves.
3. Drizzle the skewers with olive oil and season with salt and pepper to taste.
4. Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through.
5. Serve warm and enjoy your delicious Caprese Chicken Skewers!

Coconut Curry Chickpeas

Coconut Curry Chickpeas are a fantastic option for anyone looking for a quick and tasty meal. This dish combines the creaminess of coconut milk with the warmth of spices, making it comforting and satisfying. The vibrant colors in the image highlight the deliciousness of this meal, with golden chickpeas nestled in a rich curry sauce.

Serving this dish over fluffy rice adds a nice touch, allowing you to soak up all that flavorful sauce. Fresh cilantro and lime wedges on the side bring a burst of freshness, balancing the richness of the curry. It’s a simple yet delightful meal that can be prepped in advance, perfect for busy days.

Now, let’s get cooking!

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 can coconut milk
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• Salt to taste
• Cooked rice for serving
• Fresh cilantro and lime wedges for garnish

Instructions

1. Heat olive oil in a pan over medium heat. Add the curry powder and sauté for about 1 minute until fragrant.
2. Pour in the coconut milk and bring to a gentle simmer.
3. Add the chickpeas and stir to combine. Let it cook for about 10 minutes, allowing the flavors to meld.
4. Season with salt to taste.
5. Serve over cooked rice and garnish with fresh cilantro and lime wedges.

Stuffed Bell Peppers

Stuffed bell peppers are a colorful and tasty option for meal prep. They are easy to make and can be filled with a variety of ingredients. This dish is perfect for busy people who want something nutritious without spending hours in the kitchen.

The image shows vibrant bell peppers filled with a delicious rice mixture. The peppers are cut in half and stuffed with a blend of rice, vegetables, and seasonings. This not only makes for a visually appealing meal but also ensures a balanced dish packed with flavor.

These stuffed peppers are versatile. You can customize the filling based on what you have on hand. They can be made ahead of time and stored in the fridge, making them a great option for quick lunches or dinners throughout the week.

Ingredients

• 4 large bell peppers (any color)
• 2 cups cooked rice
• 1 cup corn (canned or frozen)
• 1/2 cup diced tomatoes
• 1/4 cup chopped green onions
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a bowl, mix the cooked rice, corn, diced tomatoes, green onions, garlic powder, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, packing it in gently.
5. Cover the baking dish with foil and bake for 25-30 minutes.
6. Remove the foil and bake for an additional 10 minutes, until the peppers are tender.
7. Let them cool slightly before serving. Enjoy your meal prep!

Zucchini Noodles with Pesto

Zucchini noodles, or zoodles, are a fantastic way to enjoy a light meal without sacrificing flavor. This dish combines the freshness of zucchini with the rich taste of pesto, making it a perfect option for busy days. The vibrant colors of the dish, with bright green noodles and juicy red cherry tomatoes, make it visually appealing and inviting.

To prepare this meal, you’ll need just five ingredients: zucchini, pesto, cherry tomatoes, pine nuts, and fresh basil. The simplicity of the ingredients allows the flavors to shine through, making it a quick and satisfying option.

Start by spiralizing the zucchini into noodles. If you don’t have a spiralizer, a vegetable peeler can work in a pinch. Next, toss the zoodles with pesto until they’re well coated. Add halved cherry tomatoes for a burst of sweetness and sprinkle with toasted pine nuts for a delightful crunch. Garnish with fresh basil leaves for an extra touch of flavor.

This dish is not only easy to make but also healthy and delicious. It’s perfect for meal prep, as you can store the components separately and assemble them when you’re ready to eat. Enjoy this refreshing meal any day of the week!

Ingredients

• 2 medium zucchinis
• 1 cup pesto
• 1 cup cherry tomatoes, halved
• 1/4 cup pine nuts, toasted
• Fresh basil leaves for garnish

Instructions

1. Spiralize the zucchinis to create noodles and set aside.
2. In a large bowl, combine the zucchini noodles and pesto, mixing until the noodles are evenly coated.
3. Add the halved cherry tomatoes and gently toss to combine.
4. Serve in bowls, topped with toasted pine nuts and fresh basil leaves.
5. Enjoy immediately or store components separately for meal prep!