16 Quick Meal Prep With Only 5 Ingredients

Meal prepping doesn’t have to be a chore or require a long grocery list. In this guide, you’ll find 16 quick and tasty meal prep ideas, each made with just five simple ingredients. Perfect for anyone looking to save time in the kitchen without sacrificing flavor, these meals are easy to whip up and will keep you satisfied throughout the week!

Vegetable Quinoa Bowl

The Vegetable Quinoa Bowl is a colorful and nutritious dish that brings together the goodness of fresh vegetables and protein-packed quinoa. This bowl is not just easy to make; it’s also a feast for the eyes. Imagine a mix of vibrant tomatoes, crunchy bell peppers, and black beans, all tossed together with fluffy quinoa. It’s a perfect meal for anyone looking to eat healthy without spending hours in the kitchen.

To make this dish, you only need five simple ingredients: quinoa, black beans, bell peppers, cherry tomatoes, and cilantro. Cook the quinoa according to package instructions, then mix in the rinsed black beans, diced bell peppers, and halved cherry tomatoes. Top it off with fresh cilantro for a burst of flavor. This bowl is great for meal prep, as it keeps well in the fridge and can be enjoyed cold or reheated.

Ingredients

• 1 cup quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup bell peppers, diced (any color)
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped

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 the diced bell peppers and halved cherry tomatoes to the bowl.
4. Mix in the chopped cilantro and stir everything together.
5. Season with salt and pepper to taste, and serve warm or cold.

Savory Beef Stir-Fry

Beef stir-fry is a quick and tasty meal that packs a punch of flavor. The vibrant colors of bell peppers and broccoli make this dish not just delicious but also visually appealing. It’s perfect for busy weeknights when you want something satisfying without spending hours in the kitchen.

This dish is all about simplicity. With just five ingredients, you can whip up a hearty meal that everyone will love. The tender beef pairs wonderfully with the crisp vegetables, creating a delightful texture in every bite. Plus, it’s easy to customize with your favorite sauces or spices!

Ingredients

• 1 pound beef sirloin, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons soy sauce

Instructions

1. Heat a large skillet over medium-high heat. Add the beef and cook until browned, about 5 minutes.
2. Add the broccoli and bell peppers to the skillet. Stir-fry for another 3-4 minutes until the vegetables are tender-crisp.
3. Pour the soy sauce over the beef and vegetables. Stir well to coat everything evenly.
4. Cook for an additional 2 minutes, allowing the flavors to meld together.
5. Serve hot over rice or noodles, if desired.

Spicy Shrimp Tacos

Spicy shrimp tacos are a fun and tasty option for meal prep. They’re quick to make and packed with flavor, making them perfect for busy weeknights. The image showcases two soft tortillas filled with juicy, grilled shrimp, vibrant purple cabbage, and fresh cilantro. A squeeze of lime adds a zesty touch, while creamy avocado slices provide a rich contrast. This dish is not only visually appealing but also a delight to eat!

With just five ingredients, you can whip up these tacos in no time. The combination of shrimp, tortillas, cabbage, avocado, and lime creates a satisfying meal that’s both healthy and delicious. Let’s get into how to make these spicy shrimp tacos!

Caprese Salad Skewers

Caprese Salad Skewers are a fun and easy way to enjoy a classic Italian dish. These colorful bites are made with fresh cherry tomatoes, creamy mozzarella balls, and fragrant basil leaves. They’re perfect for a quick snack or as an appetizer for gatherings.

The skewers are not only visually appealing but also packed with flavor. The sweetness of the tomatoes pairs beautifully with the mild mozzarella, while the basil adds a refreshing touch. Drizzle some balsamic glaze on top for an extra burst of taste!

Making these skewers is simple and requires just a few ingredients. They can be prepared in advance, making them a great option for meal prep. Just grab your ingredients, assemble, and enjoy!

Ingredients

• 1 pint cherry tomatoes
• 1 pound mozzarella balls (bocconcini)
• Fresh basil leaves
• Balsamic glaze
• Salt and pepper to taste

Instructions

1. Prepare the Skewers: Take a skewer and thread a cherry tomato, followed by a mozzarella ball, and then a basil leaf. Repeat until the skewer is filled, leaving some space at the ends for easy handling.
2. Season: Once all skewers are assembled, drizzle with balsamic glaze and sprinkle with salt and pepper to taste.
3. Serve: Arrange the skewers on a platter and enjoy fresh or refrigerate until ready to serve.

Honey Mustard Glazed Salmon

Honey mustard glazed salmon is a simple yet delicious dish that packs a punch of flavor. The combination of sweet honey and tangy mustard creates a glaze that enhances the natural taste of the salmon. This meal is not only quick to prepare but also healthy, making it perfect for busy weeknights.

The image shows a beautifully plated salmon fillet drizzled with a shiny honey mustard sauce, accompanied by fresh asparagus. The vibrant colors make it visually appealing and inviting. This dish is sure to impress anyone at your dinner table.

With just five ingredients, you can whip up this delightful meal in no time. It’s a great way to enjoy a nutritious dinner without spending hours in the kitchen.

Creamy Tomato Basil Pasta

Creamy Tomato Basil Pasta is a quick and satisfying dish that makes meal prep a breeze. With just five ingredients, you can whip up a delicious meal in no time. The vibrant colors of the fresh basil and cherry tomatoes make this dish not only tasty but also visually appealing.

This pasta features a rich, creamy sauce that perfectly complements the sweetness of the tomatoes and the aromatic basil. It’s a comforting choice for lunch or dinner, and it’s sure to please everyone at the table.

To make this dish, you’ll need spaghetti, cherry tomatoes, fresh basil, cream, and Parmesan cheese. The combination of these ingredients creates a delightful flavor profile that’s both simple and satisfying.

Ingredients

• 8 oz spaghetti
• 2 cups cherry tomatoes, halved
• 1 cup heavy cream
• 1 cup fresh basil, chopped
• 1/2 cup grated Parmesan cheese

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the spaghetti and cook according to package instructions until al dente. Drain and set aside.
2. Sauté the Tomatoes: In the same pot, add the cherry tomatoes and cook over medium heat until they soften, about 5 minutes.
3. Add Cream: Pour in the heavy cream and stir well. Let it simmer for a few minutes until slightly thickened.
4. Combine: Add the cooked spaghetti to the pot and toss to coat in the creamy sauce. Stir in the chopped basil and Parmesan cheese.
5. Serve: Divide the pasta into bowls and garnish with extra basil and Parmesan if desired. Enjoy your creamy tomato basil pasta!

Zesty Lemon Garlic Chicken

Brighten up your meal prep with this Zesty Lemon Garlic Chicken! This dish is not only simple but also packed with flavor. The combination of lemon and garlic creates a refreshing taste that pairs perfectly with juicy chicken thighs. It’s a great option for busy weeknights or meal prepping for the week ahead.

The image showcases beautifully cooked chicken thighs, golden and slightly charred, surrounded by vibrant lemon slices. The fresh herbs add a pop of color and hint at the deliciousness to come. This meal is sure to impress anyone at your dinner table!

Let’s get into the details of how to whip up this tasty dish with just five ingredients.

Ingredients

• 4 chicken thighs
• 2 lemons (juiced and sliced)
• 4 cloves garlic (minced)
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper.
3. Place the chicken thighs in a baking dish and pour the lemon-garlic mixture over them, ensuring they are well coated.
4. Arrange lemon slices on top of the chicken for extra flavor.
5. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
6. Let it rest for a few minutes before serving. Enjoy your zesty meal!

Chickpea Avocado Salad

Chickpea avocado salad is a simple and delicious option for meal prep. This dish combines the creamy texture of avocado with the hearty goodness of chickpeas, making it both filling and nutritious. Fresh cilantro and lime juice add a burst of flavor, while diced green apples provide a nice crunch.

This salad is perfect for a quick lunch or a side dish at dinner. Plus, it only takes a few minutes to whip up, making it ideal for busy days. You can enjoy it on its own or serve it with whole-grain pita or lettuce wraps for a satisfying meal.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1 green apple, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime

Instructions

1. In a large bowl, combine the chickpeas, diced avocado, and green apple.
2. Add the chopped cilantro and lime juice. Gently toss to combine, being careful not to mash the avocado.
3. Season with salt and pepper to taste.
4. Serve immediately or store in an airtight container in the fridge for up to 2 days.

Chocolate Banana Smoothie

The Chocolate Banana Smoothie is a delicious and easy option for meal prep. It combines the rich flavor of chocolate with the natural sweetness of bananas. This smoothie is not only tasty but also packed with nutrients, making it a great choice for breakfast or a snack.

In the image, you can see a glass filled with a creamy chocolate smoothie, topped with a striped straw. Next to the glass is a ripe banana, ready to be blended in. There’s also a sprinkle of cocoa powder, hinting at the chocolatey goodness inside.

This smoothie is perfect for those busy mornings when you need something quick yet satisfying. With just five simple ingredients, you can whip this up in no time!

Coconut Curry Lentils

Coconut Curry Lentils are a fantastic meal prep option that packs a punch with just five ingredients. This dish is not only simple to make but also bursting with flavor. The creamy coconut milk blends beautifully with the spices, creating a warm and comforting meal.

The image showcases a bowl of vibrant lentil curry, garnished with fresh cilantro. It’s served over fluffy rice, making it a complete meal. The colors are inviting, and the aroma is sure to make your mouth water.

To whip up this delicious dish, you’ll need lentils, coconut milk, curry powder, vegetable broth, and your choice of veggies. It’s a great way to enjoy a hearty meal without spending hours in the kitchen.

Ingredients

• 1 cup lentils
• 1 can (13.5 oz) coconut milk
• 2 tablespoons curry powder
• 2 cups vegetable broth
• 1 cup mixed vegetables (like bell peppers and carrots)

Instructions

1. Rinse the lentils under cold water and drain.
2. In a pot, combine lentils, coconut milk, curry powder, and vegetable broth. Stir well.
3. Add the mixed vegetables and bring the mixture to a boil.
4. Reduce the heat and let it simmer for about 25-30 minutes, or until the lentils are tender.
5. Serve over rice and garnish with fresh cilantro.

Pesto Chicken Wraps

Pesto chicken wraps are a quick and tasty meal perfect for busy days. With just five ingredients, you can whip up a satisfying lunch or dinner in no time. The vibrant colors of the fresh veggies and the creamy pesto make these wraps not only delicious but also visually appealing.

Start with a soft tortilla, then layer in cooked chicken, fresh greens, juicy cherry tomatoes, and a generous spread of pesto. Roll it all up, and you have a meal that’s both nutritious and easy to eat on the go. These wraps are versatile too; feel free to add any other favorite ingredients you have on hand!

Ingredients

• 2 large tortillas
• 1 cup cooked chicken, shredded
• 1/2 cup pesto
• 1 cup mixed greens
• 1/2 cup cherry tomatoes, halved

Instructions

1. Spread pesto evenly over each tortilla.
2. Layer shredded chicken, mixed greens, and cherry tomatoes on top of the pesto.
3. Roll the tortilla tightly, starting from one end.
4. Slice the wrap in half and serve immediately or wrap it up for later.

Mango Black Bean Salsa

Mango Black Bean Salsa is a refreshing and colorful dish that packs a punch of flavor. The combination of sweet mangoes and hearty black beans makes it a perfect snack or side. This salsa is not only easy to make but also requires just five simple ingredients.

In the image, you can see a vibrant bowl of salsa filled with diced mango, black beans, and a sprinkle of fresh cilantro. The colors are bright and inviting, making it hard to resist. Serve it with tortilla chips for a crunchy contrast or use it as a topping for tacos or grilled chicken.

This salsa is perfect for meal prep. You can whip it up in no time and store it in the fridge for a quick snack or side dish throughout the week. Plus, it’s healthy and packed with nutrients!

Ingredients

• 2 ripe mangoes, diced
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime

Instructions

1. Prepare the Mango: Start by peeling and dicing the mangoes into small cubes.
2. Mix the Ingredients: In a large bowl, combine the diced mango, black beans, chopped red onion, and cilantro.
3. Add Lime Juice: Squeeze the lime juice over the mixture and stir gently to combine all the ingredients.
4. Chill: Let the salsa sit in the fridge for about 30 minutes to allow the flavors to meld together.
5. Serve: Enjoy with tortilla chips or as a topping on your favorite dishes!

Egg Fried Rice

Egg fried rice is a classic dish that’s quick to whip up and packed with flavor. This version keeps it simple with just five ingredients, making it perfect for busy weeknights. The vibrant colors of the peas and carrots pop against the fluffy rice, creating a dish that’s as appealing to the eyes as it is to the taste buds.

To make this dish, you’ll start with cooked rice, which is best if it’s cold. This helps prevent clumping. Then, you’ll add in some scrambled eggs, peas, and diced carrots. A splash of soy sauce ties everything together, giving it that savory kick. Top it off with some chopped green onions for a fresh crunch.

Egg fried rice is versatile, too! You can easily customize it by adding leftover proteins or different veggies you have on hand. It’s a great way to use up ingredients while enjoying a delicious meal.

Ingredients

• 2 cups cooked rice
• 2 large eggs
• 1 cup frozen peas and carrots mix
• 2 tablespoons soy sauce
• 2 green onions, chopped

Instructions

1. Heat a large skillet over medium heat and add a splash of oil. Scramble the eggs until fully cooked, then remove them from the skillet and set aside.
2. In the same skillet, add the cooked rice and stir-fry for a few minutes until heated through.
3. Add the peas and carrots, cooking until they are tender.
4. Stir in the scrambled eggs and soy sauce, mixing everything well.
5. Top with chopped green onions before serving.

Garlic Parmesan Roasted Cauliflower

Garlic Parmesan Roasted Cauliflower is a simple yet satisfying dish that packs a punch of flavor. This recipe uses just five ingredients to create a delicious side that complements any meal. The golden-brown cauliflower florets are perfectly roasted, giving them a crispy texture while keeping the insides tender.

The combination of garlic and Parmesan creates a savory aroma that fills your kitchen. It’s an easy way to make vegetables exciting and appealing, even for those who might not be fans of cauliflower. Plus, it’s a great option for meal prep, as it stores well and can be enjoyed throughout the week.

To make this dish, you’ll need fresh cauliflower, garlic, olive oil, Parmesan cheese, and a sprinkle of salt and pepper. The steps are straightforward, making it perfect for busy weeknights or lazy weekends.

Ingredients

• 1 large head of cauliflower, cut into florets
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine the cauliflower florets with olive oil, minced garlic, salt, and pepper. Toss until the cauliflower is well-coated.
3. Spread the cauliflower on a baking sheet in a single layer. Roast for about 25-30 minutes, turning halfway through, until golden brown and tender.
4. Remove from the oven and sprinkle with grated Parmesan cheese. Return to the oven for an additional 5 minutes to melt the cheese.
5. Serve warm, garnished with fresh parsley if desired.

Stuffed Bell Peppers

Stuffed bell peppers are a colorful and tasty meal that packs a punch with flavor. These vibrant peppers are filled with a delightful mixture of rice, veggies, and spices, making them a perfect choice for a quick meal prep. You can customize the filling to suit your taste, but the basic recipe is simple and satisfying.

To make stuffed bell peppers, start by choosing your favorite bell peppers. Red, yellow, and green peppers not only look great together but also offer different flavors. The filling usually consists of cooked rice, diced vegetables, and seasonings. You can also add protein like ground meat or beans for an extra boost.

Once you’ve prepared your filling, scoop it into the halved peppers and place them in a baking dish. Bake until the peppers are tender and the filling is heated through. This dish is not only easy to make but also great for meal prep. You can make a batch and store them in the fridge for quick lunches or dinners throughout the week.

Here’s a simple recipe to get you started on your stuffed bell pepper journey!

Greek Yogurt Parfait

Greek yogurt parfaits are a delightful and nutritious option for any meal. They are simple to prepare and can be customized to suit your taste. The image shows a beautifully layered parfait with creamy Greek yogurt, crunchy granola, and a mix of fresh berries. This treat is not only visually appealing but also packed with protein and vitamins.

To make a Greek yogurt parfait, you only need a few ingredients. Start with Greek yogurt as the base. Then, add your favorite granola for crunch. Fresh fruits like strawberries, blueberries, and raspberries add sweetness and color. You can also drizzle some honey or maple syrup for extra flavor. This parfait is perfect for breakfast, a snack, or even dessert!

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons honey (optional)
• Fresh mint leaves for garnish (optional)

Instructions

1. In a glass or bowl, start with a layer of Greek yogurt at the bottom.
2. Add a layer of granola on top of the yogurt.
3. Next, add a layer of mixed berries over the granola.
4. Repeat the layers until the glass is full, finishing with a layer of berries on top.
5. If desired, drizzle honey over the top and garnish with fresh mint leaves.
6. Serve immediately and enjoy your delicious Greek yogurt parfait!