3 Easy Summer Meal Preps — Ready in Under 30 Minutes ☀️
Let’s be honest: we all want to meal prep. We save the Pinterest ideas, buy the cute containers…but when the day’s over, it’s the last thing we want to do.
I’ve been there — which is why I’ve kept it simple.
These three summer-friendly meal prep recipes are quick, fresh, and done in under 30 minutes. No complicated steps, no fuss — just good food you’ll actually want to eat.
Ready to get started? Let’s go.
Crispy Chicken Wraps 🌯
So easy. So good. And honestly, way better than anything you’ll find pre-packaged. These wraps are my go-to when I want something quick, fresh, and satisfying.
What you’ll need:
- Chicken breast or tofu
- Wraps (as many as you like)
- A handful of lettuce
- A few slices of cucumber
- Some cherry tomatoes
- 2-3 tbsp greek yogurt
- A squueze of lemon
- Your favorite seasoning
How to make it:
Cook your chicken — grilled or oven-crispy, both work.
Warm the wrap so it’s soft and easy to roll. Mix yogurt with lemon juice, your seasonings, and a bit of sriracha (optional but 🔥). Spread the sauce on the wrap, layer in your veggies and chicken, roll it up tight, and wrap it in foil. Chill if prepping ahead.
✨ Pro tip: Use high-protein or whole-wheat wraps depending on your goals.
Summer-Couscous Salad🍋🥒
Light, fresh, and somehow better the next day. I like to prep this on the weekend and grab it for quick lunches all week.
Ingredients: (serves 1)
- 100g couscous
- A few slices of cucumber
- A handful of cherry tomatoes
- 1 small red onion
- 50g of feta cheese
- 2-3 tbsp olive oil
- 1 tbsp Honey
- 1 tbsp mustard
- 2 tbsp vinegar (any kind you like)
- Seasonings to taste (salt, pepper, herbs, chilli flakes…)
How to:
Cover couscous with boiling water, cover, and let sit for 5 mins. Chop veggies while it rests. Fluff couscous with a fork, mix in veggies. Shake up the dressing in a jar, pour over, and toss with crumbled feta.
🥗 Perfect for lunchboxes, lazy dinners, or sunny picnics.
Udon Noodle Bowl🥢🌶️
The texture, the flavor, the speed — udon is everything. If you haven’t tried it yet, this is your sign.
What you’ll need: (1 serving)
- 1 pack of udon noodles
- 1 bell pepper (I like red or yellow for sweetness)
- 1/2 carrot
- A handful of edamame (frozen)
- Tofu or chicken
- Sesame oil
- Soy sauce
- Garlic (fresh or paste)
- Sriracha
- Oyster Sauce
- Optional: honey, sesame seeds
How I make it:
Boil udon for 3–5 minutes. Rinse under cold water.
Stir-fry veggies and protein in sesame oil. Add soy sauce + honey. Add noodles and toss with more soy sauce, sesame oil, garlic, sriracha, and oyster sauce. Top with sesame seeds — done.
🔥 Variation: Try a red curry version with coconut milk instead of soy sauce. Creamy, spicy, addictive.
💬What’s on your list first?
Which one are you trying first? Let me know in the comments — or tag me if you try it! I’d love to see your version.
🎥 Follow for more
Want to see how I prep these meals in real life?
Come hang out on Instagram for weekly videos and easy, healthy recipes that actually fit into busy days.
Let’s make healthy feel easy (and a little indulgent too). 💛
🔁More Food Inspo:
✨Protein Bagel Recipe
✨My Favorite Meal Preps in a Jar
✨Energy Balls
✨Breakfast Recipes
✨Healthy swee cravings
