Step by Step 30 Minute Meal Prep

Step by Step 30 Minute Meal Prep

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I started work again recently (teacher!), and a woman I work with asked if I’m still eating my veggies and meat for lunch.  I gave her a very definite “yes!”

I loved that she asked me and I loved that eating healthy was something she associated with me.  What she unknowingly was referring to was my regularly scheduled Sunday meal prep.

I prep my meals ahead of time, especially lunch, because work can get very busy and hectic and can result in some seriously rushed, unhealthy eating.  I make sure my lunch is ready to go so that I am not only eating, but I am getting some good nutrition, energy, and filling up my stomach to gear up for the rest of the day.

Following is my go-to prep for when I want a serious low cal, healthy mid-day meal.  This is the prep when I lose the most weight and am at my leanest.

And by the way, this prep for 8 meals only took 30 minutes!



Along with spices we keep in the house, here are the ingredients for our 5 day lunch prep for two:

-5 bags of frozen Steamfresh veggies

-1 1/2 cups dry quinoa

-4 lbs ground turkey breast (I usually end up only cooking 3 1/2 lbs and freezing 1/2 lb or cooking it for dinner that night)

-a little EVOO


Step 1

Start microwaving the veggies.  Each bag takes 5 minutes so it’s good to have this going throughout your prep.


Step 2

Boil the water for your quinoa.  However much quinoa you are cooking, it’s twice the amount of water.  So, I boil 3 cups of water for 1 1/2 cups of dry quinoa.

Once the water is boiling, add the quinoa.  Return it to a boil for 1 minute and then reduce it to a simmer and cover it.  I set the timer for 9-10 minutes and check it it after that to make sure it doesn’t burn.


Step 3

Heat a little EVOO is your skillet before adding the ground turkey meat.

Once that’s hot and you drop in the meat, add the spices of your choice.  I usually add salt, pepper, onion powder, and garlic salt.  Anything with garlic usually tastes really good with the turkey!  I also usually add garlic salt, but that’s not pictured because we were out.

Be sure to stir the meat every minute or so to be sure it isn’t sticking or burning!  The 3 lbs of meat you see above cooked in 10 minutes on medium to high heat.


Step 4

Find the Tupperware you’re going to use and lay it out.

Step 5

Start putting the veggies in the Tupperware.  Usually one bag is good for two meals.  For this particular work week there were only 4 days so that’s why you only see 8 pieces of Tupperware and 4 bags of veggies.


Step 6

When the quinoa is dry and fluffy, it’s done!  Mine usually cooks in 10 to 12 minutes.  Add it to the Tupperware.  I usually put in one big spoonful as seen below.  It’s about a quarter of the meal.

Step 6

Add the cooked turkey meat.  This makes up the last quarter of the meal.


Step 7

You’re done!  Cover it and put it in the fridge until you are ready to eat it.

Leftover quinoa?  Add it cold to your dinner salads during the week!


I hope you are able to give this prep a try.  It’s super quick and easy!

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  1. Ann
    September 11, 2017 / 2:54 pm

    Do you heat these ip to eat them or eat them cold?

  2. September 22, 2017 / 1:21 pm

    This looks great. Thanks for sharing.

  3. September 25, 2017 / 10:49 pm

    Love ground turkey and quinoa – these look AWESOME! I’m so over chicken and brown rice so this will be a great switch. Thanks Christine!

    • September 26, 2017 / 12:38 am

      Thanks Meg! I know, I love chicken, but seriously sometimes I need a real break from it!

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