Meal Prep: 5 Quick, Balanced Meals (Only 3 Ingredients Each!)

Meal Prep: 5 Quick, Balanced Meals (Only 3 Ingredients Each!)

When it comes to meal prep, simpler is almost always better. You don’t need fancy recipes or 20 ingredients to eat well. The real secret to long-term health, weight loss, and stress-free cooking is learning how to make simple foods taste amazing.

The key? Focus on quality ingredients, pair protein, carbs, and healthy fats for balance, and add just a few seasonings or toppings for flavor. Here are five easy, balanced meals that can work for lunch, dinner, or even breakfast. Each made with around three core ingredients.

 

1. Chicken or Burger + Apple + Cheese

Whole-food simplicity at its best: lean protein, fresh carbs, and healthy fat. Slice grilled or shredded chicken, pair with crisp apple slices, and add a few slices of quality cheese. 

Optional: Top with balsamic vinaigrette, salsa, or your favorite sauce for Mediterranean vibes. I add raw honey on top of a warm burger. 

  • Calories: ~300

  • Protein: ~31g

  • Carbs: ~18g

  • Fat: ~10g 


2. Ground Beef Bowl

Ground beef + roasted sweet potatoes + cottage cheese (or avocado). 

Optional: Add a drizzle of honey, hot sauce, or salsa for flavor.

Pro tip: Prep the ground beef in advance and season it with taco seasoning for quick reheats all week.

  • Calories: ~425

  • Protein: ~33g 

  • Carbs: ~28g 

  • Fat: ~18g

 

 

3. Sourdough + Avocado + Cottage Cheese

Toast a slice of sourdough (or Ezekiel bread), top with mashed avocado, and spread on cottage cheese. Sprinkle with everything bagel seasoning.

Optional: Add an egg (any style) or chicken/beef sausage for extra protein.

  • Calories: ~310

  • Protein: ~15g 

  • Carbs: ~30g 

  • Fat: ~13g

 

 

4. Greek Yogurt Bowl

Plain Greek yogurt + fresh berries + a spoonful of nut butter. Optional: Drizzle with honey or mix in ½–1 scoop of quality protein powder for an extra boost.

  • Calories: ~285

  • Protein: ~21g 

  • Carbs: ~25g 

  • Fat: ~11g

 

 

5. Hard-Boiled Eggs + Berries + Chicken Sausage

The ultimate on-the-go combo: hard-boiled eggs for protein, berries for antioxidants and carbs, and chicken sausage for a savory bite.

  • Calories: ~330

  • Protein: ~27g 

  • Carbs: ~9g 

  • Fat: ~20g

Grocery List

  • Chicken breasts

  • 2 dozen eggs

  • Sourdough or Ezekiel bread

  • Avocado

  • 2 lbs ground beef

  • Apples

  • Berries

  • Plain Greek yogurt

  • 1 pack chicken sausage

  • Organic Valley raw cheese

  • Good Culture cottage cheese

 

Pro Tips for Stress-Free Meal Prep

  • Cook chicken in the crockpot with your favorite seasoning (like Borsari) — it shreds easily and works for multiple meals.

  • Hard boil eggs ahead of time for quick grab-and-go protein.

  • Bake chicken sausages in the oven — they store and reheat well.

  • Batch-cook ground beef with taco seasoning so you can quickly reheat and repurpose it throughout the week.

 

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