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Fuel Your Fitness: Quick and Easy Healthy Meal Prep Ideas

Updated: Jun 27, 2023

Healthy Meal Prep Ideas


Maintaining a balanced diet is essential for fitness enthusiasts to fuel their bodies and support their active lifestyles. To help you stay on track with your fitness goals, we have compiled a collection of quick and easy meal prep ideas that are which are not only nutritious there also delicious. Whether you're a busy professional, student, or parent, these recipes help to save you time whilst keeping your taste buds satisfied. And don't forget to check out for stylish and comfortable apparel that will complement your healthy lifestyle!

Recipe 1: Protein-Packed Quinoa Salad Link: []


This refreshing quinoa salad is a perfect combination of protein, healthy fats, and fibre, making it an ideal meal for post-workout recovery. Packed with colourful vegetables and a zesty dressing, it's a satisfying option that can be prepared in advance and enjoyed throughout the week.

Here's a recipe for a protein-packed quinoa salad:


  • 1 x cup quinoa

  • 2 x cups water

  • 1 x can (15 ounces) of chickpeas, rinsed and drained

  • 1 x cup cherry tomatoes, halved

  • 1 x cucumber, diced

  • 1 x bell pepper, diced

  • 1/4 cup red onion, finely chopped

  • 1/4 cup fresh parsley, chopped

  • 1/4 cup fresh mint leaves, chopped

  • 1/4 cup crumbled feta cheese (optional)

  • Juice of 1 lemon

  • 2 x tablespoons extra-virgin olive oil

  • Salt and pepper to taste


  1. Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and reduce the heat to low. Cover and simmer for 15-20 minutes or until the water is absorbed and the quinoa has cooked. Remove from heat and let it cool.

  2. Combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, parsley, and mint leaves in a large bowl. Toss everything together gently.

  3. Whisk together the lemon juice, olive oil, salt, and pepper In a small bowl. Pour the dressing over the quinoa salad and toss to coat evenly.

  4. If desired, sprinkle crumbled feta cheese over the top of the salad for added flavour.

  5. Serve the quinoa salad immediately or refrigerate for at least 30 minutes to let the flavours blend.

You can enjoy this protein-packed quinoa salad as a light lunch or a side dish. It's packed with plant-based protein from quinoa and chickpeas, and the fresh vegetables add plenty of vitamins and nutrients. Feel free to customize the recipe by adding other vegetables or herbs you like. Enjoy!

Recipe 2: One-Pan Chicken and Vegetable Stir-Fry Link []


Busy days call for quick and easy meals, and this one-pan chicken and vegetable stir-fry fits the bill perfectly. Loaded with lean protein, veggies, and flavorful spices, it's a healthy meal option that will help to keep you energized. With minimal cleanup, you'll have more time to focus on your fitness routine.

Here's a recipe for a delicious one-pan chicken and vegetable stir-fry:


  • 2 x boneless, skinless chicken breasts, thinly sliced

  • 2 x tablespoons soy sauce

  • 2 x tablespoons oyster sauce

  • 1 x tablespoon hoisin sauce

  • 1 x tablespoon cornstarch

  • 2 x tablespoons vegetable oil, divided

  • 2 x cloves garlic, minced

  • 1 x small onion, thinly sliced

  • 1 x bell pepper (any colour), thinly sliced

  • 1 x cup broccoli florets

  • 1 x cup snap peas

  • 1 x carrot, julienned

  • Salt and pepper to taste

  • Sesame seeds (optional, for garnish)

  • Cooked rice or noodles for serving


  1. Whisk together soy sauce, oyster sauce, hoisin sauce, and cornstarch In a small bowl. Set aside.

  2. Heat 1 x tablespoon of vegetable oil in a large pan or wok over medium-high heat. Add the chicken slices and cook until browned and cooked through. Remove the chicken from the pan and set aside.

  3. In the same pan, add the remaining tablespoon of oil. Add the minced garlic and cook for about 1 minute until fragrant.

  4. Add the sliced onion, bell pepper, broccoli florets, snap peas, and julienned carrot to the pan. Stir-fry for 3-4 minutes until the vegetables are slightly tender but ''still crisp''.

  5. Return the cooked chicken to the pan and pour the sauce mixture over the chicken and vegetables. Stir everything together until well coated in the sauce. Cook for an additional 2-3 minutes until the sauce has thickened.

  6. Season with salt and pepper to taste. If desired, sprinkle sesame seeds over the stir-fry for ''added flavour'' and garnish.

  7. Remove from heat and serve the one-pan chicken and vegetable stir-fry over cooked rice or noodles.

Enjoy your delicious and easy one-pan chicken and vegetable stir-fry!

Recipe 3: Greek Yogurt Parfait with Fresh Berries Link: []


Start your day on a nutritious note with this protein-rich Greek yoghurt parfait. Layered with fresh berries and a sprinkle of crunchy granola, it's a healthy and satisfying breakfast option that will keep you full and focused throughout your morning workout. Don't forget to grab our stylish workout gear before hitting the gym!

Here's a recipe for a delicious Greek yoghurt parfait with fresh berries:


  • 1 x cup Greek yoghurt

  • 1 x tablespoon honey (optional)

  • 1 x cup fresh berries (such as strawberries, blueberries, and raspberries)

  • 1/2 cup granola or your favourite cereal

  • Fresh mint leaves (for garnish, optional)


  1. In a bowl, mix the Greek yoghurt and honey until well combined. (The ''honey'' is optional), but it adds a touch of sweetness to the yoghurt.

  2. Rinse the fresh berries and pat them dry with a paper towel. If you're using strawberries, remove the stems and slice them.

  3. Take a glass or a parfait dish and start layering the ingredients. Begin with a spoonful of the Greek yoghurt mixture at the bottom of the glass.

  4. Add a layer of fresh berries on top of the yoghurt.

  5. Sprinkle a layer of granola or cereal over the berries.

  6. Repeat the layers until you've used all the ingredients, finishing with a final layer of berries and a sprinkle of granola.

  7. If desired, garnish with a few fresh mint leaves for added freshness.

  8. Serve immediately and enjoy your delicious Greek yoghurt parfait with fresh berries!


You can customize this recipe by adding other toppings like nuts, chia seeds, or coconut flakes. Feel free to get creative and adjust the ingredients according to your taste preferences. Enjoy!

Recipe 4: Baked Salmon with Roasted Vegetables Link: []


This mouthwatering baked salmon with roasted vegetables is a true feast for your eyes and taste buds full of omega-3 fatty acids, lean protein, and a rainbow of veggies, a perfect meal choice for a nutritious dinner after an intense workout. Visit our fitness clothing website to find comfortable activewear that will keep you feeling confident during your training sessions.

Here's a recipe for Baked Salmon with Roasted Vegetables:


  • 4 x salmon fillets

  • 2 x tablespoons olive oil

  • 2 x tablespoons lemon juice

  • Salt and pepper to taste

  • 1 x teaspoon garlic powder

  • 1 x teaspoon dried dill (optional)

  • 2 x cups mixed vegetables (such as bell peppers, zucchini, carrots, and broccoli), chopped into bite-sized pieces

  • 1 x tablespoon balsamic vinegar

  • Fresh parsley, chopped (for garnish)


  1. Preheat your oven to 400°F (200°C), and line a baking sheet with parchment paper or lightly grease it.

  2. Combine the olive oil, lemon juice, salt, pepper, garlic powder, and dried dill in a small bowl and stir well.

  3. Place the salmon fillets on the prepared baking sheet and brush them with the mixture from the small bowl, coating both sides. Set aside for a few minutes to marinate.

  4. Toss the mixed vegetables with balsamic vinegar, salt, and pepper in a separate bowl.

  5. Spread the seasoned vegetables evenly on another baking sheet.

  6. Place both the salmon and vegetables in the preheated oven. Roast the vegetables for about 20-25 minutes or until tender and slightly browned. The cooking time for salmon depends on the thickness of the fillets. It typically takes around 12-15 minutes for 1-inch thick fillets. Cook until the salmon is opaque and flakes easily with a fork.

  7. Once remove the salmon and vegetables from the oven.

  8. Serve the baked salmon with roasted vegetables on a plate. Garnish with fresh parsley.

Enjoy your delicious Baked Salmon with Roasted Vegetables!


Eating healthy doesn't have to be complicated or time-consuming. With these quick and easy meal prep ideas, you can nourish your body, support your fitness goals, and save time in the kitchen.

Remember, check out to find stylish and comfortable apparel that will make you look and feel great during your workouts. Stay committed to your fitness journey, and enjoy the benefits of a healthy and active lifestyle!

Corium, 'Strength from within''.

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