Meal preps are healthy and cost-saving, and if done correctly, can save you a lot of time. Start by planning on what you are going to cook and put together a grocery shopping list. Once you have the ingredients, make sure you get the right containers for the right type of food – mason jars for salad or oatmeal, or rectangular containers for meat and others. Try to prepare three to five days’ worth of food (no longer than that as it may go bad) at one go.

We recommend these seven recipes that require only 15 minutes or less to prepare for very busy people. Let’s get prepping!

1. Superfood Oatmeal in a Jar

Photo credit: Cotter Crunch

Prep time: 10 minutes

Start the week with a healthy and gluten-free breakfast meal prep – the Oatmeal in a Jar consists of oats, apple, walnuts, flaxseed and goji berries, which many consider as superfoods. It is vegan-friendly and helps restore your energy after a morning exercise.

Find the recipe here. Opt for the stove top version and keep it warm in a Food Jar.

2. Overnight Chia Seed Pudding with Almond Milk

Photo credit: The Work Top

Prep time: 2 minutes

Probably the simplest recipe in this list, busy people like us can prepare a jar of Overnight Chia Seed Pudding with Almond Milk in the evening, and simply let it chill overnight in the fridge. Chia seeds are rich in antioxidants and omega-3 fatty acids, which are excellent for protecting one from heart attack and stroke.

Find the recipe here.

3. Prawn Laksa Curry Bowl

Photo credit: BBC Good Food

Prep time: 15 minutes

Juicy king prawns, springy noodles, and spicy soup… Indulge in a tantalising bowl of prawn laksa curry that can be made just under 15 minutes. It is easy, straightforward, and a better alternative to instant noodles – perfect for spicy food lovers!

Find the recipe here.

4. Cashew Thai Quinoa Salad with Peanut Ginger Sauce

Photo credit: Jessica in the Kitchen

Prep time: 15 minutes

Made for vegans, this Thai-inspired recipe is perfect for those who prefer a light and nutritious meal. Allow yourself to enjoy the fragrance of peanut ginger sauce and the crunchiness of bell peppers, carrots, red cabbage and kale with this delicious homemade salad.

Find the recipe here.

5. Rainbow Veggie Pizza for Kids

Photo credit: My Fussy Easter

Prep time: 10 minutes

It’s healthy, colourful and the kids are going to love it! The Rainbow Veggie Pizza is also a great dish to introduce vegetables into your kid’s diet. You can even get the kids involved in the cooking process for a fun family bonding time!

Find the recipe here.

6. Pre-Packed Smoothies

Photo credit: The Chic Site

Prep time: 15 minutes or less

Smoothies are great for breakfast because it is easy to consume and you can enjoy it in a tumbler along the way to work. From pineapple, strawberry to mixed berry, these smoothie recipes ensure that you have a healthy start of the day with a boost of energy!

Find some recipes here.

7. Chicken & Rice Bowls

Photo credit: Everyday Meal Prep

Prep time: 15 minutes

It’s quick, healthy and you get protein from chicken and complex carbs from brown rice. This recipe doesn’t require in-depth cooking skills, which is great for beginners. Get your favourite rotisserie or frozen chicken from the store, combine it with rice and vegetables and you are set for 4 lunches.

Find the recipe here.