Easy meal prep for a hectic week


Jill O'Brien/Iowa State Daily

The Tex-Mex chicken bowl combines cilantro rice, spicy chicken and mixed vegetables with sides of sour cream and salsa to mix in. 

Jill O'Brien

Planning out when to eat full meals is hard enough in college, but planning what to eat is another story. When in doubt, try these meal prep recipes- make them on the weekend and stick them in the fridge for a week’s worth of tasty meals. 

Tex-Mex Chicken Meal Prep Bowls 


1 teaspoon pure chili powder

1 teaspoon kosher salt 

1/2 teaspoon ground cumin 

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1 tablespoon cornstarch 

3 tablespoons olive oil 

1/4 cup water


1 can black beans, strained 

Mixed veggies (For this recipe, used red and yellow bell peppers, onion and corn kernels). 

1 boneless, skinless chicken breast 

Sauté marinated, chopped chicken breast in one tablespoon of olive oil. Sauté the veggies in the same pan so they soak up the flavor from the marinade. Spoon some coked brown rice into a container and sprinkle with cilantro. Divide beans, veggies and chicken evenly into containers over the rice. Cover and refrigerate for the week. 

Seasoning recipe from foodandwine.com

Meal prep bowl recipe from fromvalerieskitchen.com

Egg Breakfast Cups

Strapped for time and in need of breakfast? Prep these breakfast cups full of veggies and eggs for a healthy breakfast in a pinch.  

Egg Breakfast Cups 

Servings: 6

5 eggs

Salt, to taste

Pepper, to taste

For fillings: 

Spinach, chopped

Tomatoes, diced

Onion, diced fine

Bell pepper, diced fine

Broccoli, cut into small florets 

Parmesan cheese

Cheddar cheese

Beat eggs in a measuring cup. Set aside. 

Place desired combinations of eggs and fillings in a greased muffin tin. Season each cup with salt and pepper. 

Pour the beaten eggs into each tin until full. Bake at 350 degrees for 20 minutes. 

Recipe from buzzfeed.com