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Meal prepping is the concept of planning and preparing your meals ahead of schedule. You can meal prep one day ahead or spend a day to prepare meals for a whole week. Here are 3 easy and delicious meal prep ideas to save your time!  

Fresh tortilla wraps with chicken and fresh vegetables on plate

(1) Avocado Chicken Wraps (Servings: 4)


4 tortillas (warmed)

1 cups cooked chicken (sliced, shredded or diced)

1 ripe avocado (diced)

½ cup cheddar cheese (shredded)

¼ cup sour cream

¼ cup cilantro (chopped)



Step 1: Mix the cooked chicken, diced avocado, sour cream and cilantro in a bowl.

Step 2: Top a warmed tortilla with ¼ of the mixture. Sprinkle with cheddar cheese. Roll up.

Step 3: Repeat step 2 for the remaining tortillas. 

Grilled salmon cooked BBQ on a pan on wooden background.

(2) Lemon Garlic Salmon and Asparagus (Servings: 4)


1 pound salmon fillet (cut into 4 fillets)

1 bunch asparagus (trimmed off woody ends)

2 cloves garlic (minced)

2 tablespoons lemon juice

2 tablespoon olive oil

2 tablespoons sea salt

2 tablespoons fresh cracked black pepper



Step 1: Heat a pan with a tablespoon of olive oil. Add the salmon fillets and asparagus. Season with sea salt and black pepper. Cook for 3 minutes on each side.   

Step 2: Add the minced garlic and lemon juice. Cook the garlic until it turns to brown. Then, turn off the heat.

pasta with broccoli and chicken

(3) Cheesy Chicken Broccoli Shells (Servings: 4)


8 ounces shell pasta

1 pound chicken breast (cooked and diced)

3 cups broccoli (chopped into florets)

2 tablespoons unsalted butter

¼ cup all-purpose flour

2 cups milk

2 cups sharp cheddar cheese (shredded)

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon pepper



Step 1: In a large pot of boiling water, cook shell pasta according to package directions.

Step 2: Add the broccoli florets to the boiling water during last 3 minutes of cooking.

Step 3: Drain and set aside the pasta and the broccoli florets.

Step 4: In the same pot, melt the butter over medium heat. Whisk in and cook the flour for 1 minute. Slowly whisk in the milk and cheese until the mixture is bubbling and thickened.

Step 5: Add the drained shell pasta, broccoli and chicken. Combine with the sauce.


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