7 Meal Prep Ideas

If you are anything like me, you probably don’t enjoy cooking or lack the time to cook daily. I’ve got good news- meal prep is a life saver. I have been meal prepping for some time now, and, honestly, there is no better feeling than knowing my lunch is settled for the week (I usually have salads or left-overs for dinner). Sadly, meal prepping gets boring when you constantly eat the same thing every week or every day in some cases. I’m always on the lookout for new recipes but thought I’d share some of the meals I have made in the past.

  • Chilli

You would need– tomato paste or pasta sauce, carrots, onions, celery sticks, red kidney beans, ground beef, sweet corn, spices (knorr cubes, curry, thyme, cayenne pepper and salt) and bell peppers.

To Do: Prepare the ground beef then add tomato paste or pasta sauce and allow to cook for about 15 minutes. Add spices, chopped carrots, celery, onions, sweetcorn and peppers and cook for another 5 minutes. Can serve with multigrain bread or plantains.

Cooking time- approximately 45 minutes.

Chilli and boiled plantains wrapped in foil.
  • Salmon, Veggies and Rice.

You would need -Rice, Zucchini, Onions, Eggplant, Salmon, oil and spices (knorr, salt and pepper).

To Do: Boil rice. Bake Salmon with salmon spices* and pepper. Fry chopped onions, eggplant and zucchini in a pan, add spices. Stir till fully cooked and then place in bowls.

Cooking time- approximately 30 minutes


  • Baked Sweet Potatoes, Carrots and Grilled wings.

You would need– A tuber of sweet potatoes, 6 medium carrots, chicken wings, honey, oil, black pepper, garlic and ginger powder, cayenne pepper, cajun spice, and salt.

To Do: Peel sweet potatoes and carrots, add a little oil, pepper and salt then bake. Wash chicken, add spices, a little honey (to taste) and grill.

Cooking time- approximately 90 minutes.


  • Taco wraps

You would need– Tortilla wraps, cheese, ground beef or shrimps, taco seasoning, bell peppers and onions.

To Do: Prepare ground beef or shrimp then fry with chopped bell peppers, onions and taco seasoning. Wrap with cheese in tortilla wraps or pre-pack ingredients (tortilla wraps in foil, cheese in a ziplock bag and the filling in a bowl) and you can easily make the taco wraps when you need to.

Cooking time: Approximately 30 minutes


  • Taco Pasta

You would need: Pasta, ground beef or shrimps, taco seasoning, bell peppers and onions.

To Do: Prepare ground beef or shrimp then fry with chopped bell peppers, onions and taco seasoning. Add the mixture to the pasta and place in bowls.

Cooking time: Approximately 30 minutes

  • Baked potatoes and Veggies (Vegan)

You would need: Potatoes, cabbage, tomatoes, onions, carrots, sweet corn, oil, mushrooms, salt, pepper and veggie spices.

To Do: Bake potatoes with a little oil, salt and pepper. Fry chopped cabbage, tomatoes, mushrooms, onions, carrots and sweet corn with spices.

Cooking time: Approximately 45 minutes


  • Beans and Veggies (Vegan)

You would need: Black eyed beans, peppers, onions, mushrooms, carrots, oil, salt, pepper and veggie spices.

To Do: Boil beans. Fry chopped peppers, onions, mushrooms and carrots with spices. Put in containers.

Cooking time: Approximately 45 minutes


Bonus: Click here for some salad recipes and here for an easy to-go soup recipe.

You can make this for the week and store in the fridge for about 3-4 days. Meals that need to stay longer than that should be stored in the freezer and warmed properly when you need to eat them (please note that this might not apply for all meals especially the tubers so plan accordingly).

Hope you enjoyed this post. Got any meal ideas you want to share with me? Please feel free to share in the comment section or send me an email info@awahshasha.com. I look forward to hearing from you. Please subscribe to the blog if you haven’t already so you don’t miss a post.

Talk soon,


Note: My Salmon and veggie spice were gotten from the grocery store and are not house-made. In addition to that, the cooking time is only an estimate. 

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