Easy Meal Prep Recipe for Beginners

Jul 4, 2017
Easy Meal Prep Recipe for Beginners

I've been prepping my own meals for over two months now and honestly, I never thought I would ever survive! hahaha, I tried to search for easy meal prep recipes for beginners like me because obviously, the foods that I can make are the simple ones. First, I suck at cooking. My mom would tell me when I get married, my husband would send me back home to her because I couldn't cook a single proper meal. And secondly, I would always consider the budget. As much as possible, I will stick to under 1,000-peso budget for the 5 days worth meals.

I get asked a lot by people from work and some friends at the gym on how I make my "diet meals" as what they call it. Just by looking at the photos, you can instantly tell that it's boring and tasteless. You always have the option to eat delicious food even when you're on a diet, you can order diet meals which I used to do. They have a variety of healthy delish foods on their menu every week. I stopped ordering meals when I realized it had cost me a lot of money, price ranges from 1, 350 to 2,000 pesos for 10 meals good for 5 days only. When my cousin told me we could just try and make our own meals, thought, why not? Google and youtube always have my back and I'm sure yours too!

So far, this is the easiest meal prep recipe among those that I have followed. I try to modify it every week so I won't get bored with the same chicken-broccoli-brown rice combo. You have to consider the fact that you'll be eating the same exact food for five straight days unless you're willing and have the time to cook every day.


  • 1 kg Chicken Breast
  • 400 grams of frozen mixed corn and carrots
  • 4 small packs of french beans
  • 2 small packs of cherry tomatoes
  • 3 cups brown rice
  • 1 tsp iodized salt
  • 3 tsp ground black pepper
  • 3-4 tbsp extra virgin olive oil
  • 1 large lemon or 5 pcs calamansi


  1. Cut chicken breast in cubes, add salt, ground black pepper, olive oil, and lemon or calamansi. Marinate chicken for few minutes before tossing it into the pan. 
  2. Use the same spices for the veggies. You have the option to just steam or stir-fry your veggies. Really up to you but make sure not to overcook because you'll be reheating the food in the next days.
  3. Put the brown rice in the container. I cook mine before I prep the chicken and veggies.
  4. Top rice with chicken and veggies. If you don't have a scale or don't count macros, you could just follow the fist method.

Easy Meal Prep Recipe for Beginners

CHICKEN OVERLOAD! I used the same ingredients this week but added some new spices. Marinated 1 kg of chicken breast in olive oil, chili powder, black pepper (ground),  a tsp of sugar, and salt.

Disclaimer & Disclosure: I am not a certified nutritionist or registered dietitian. Information on this blog post is merely a recipe that I personally follow.



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