You know that feeling when it’s only Week 3 and you’ve already given up on gymming everyday and eating healthy? Don’t worry. That’s not going to happen this year. We know you won’t have time to craft a perfect avocado toast and chicken alfredo everyday, so with these simple meal prep recipes, you’re sure to be prepped and ready to go for breakfast, lunch and dinner.

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Breakfast: Berry Overnight Oats

Prep Time: 5 minutes


-Rolled oats (1 ½ cups of rolled oats)

-Brown sugar (1 tbsp.)

-Yogurt (5 cups)

-Fruits (cubed blueberries, strawberries, mangoes)

-Nuts (sliced almonds, pecan halves)

-5 mason jars or containers


  1. Add the rolled oats into a bowl and mix it with the brown sugar. Set the mixture aside.
  2. Add 1 cup of yogurt to each mason jar or container.
  3. Carefully spoon ¼ cup of the oats and sugar mixture on top of the yogurt.
  4. Add your fruits, nuts and any additional toppings to your liking.
  5. Close the lids and refrigerate overnight.


Tip: Alternate the toppings every day so you can try something new or just to make sure you don’t get bored of eating the same thing for breakfast.


Lunch: Chicken Pasta Salad

Prep/Cook Time: 20 minutes


-Linguine pasta (9 oz.)

-Chicken breast (10 oz.)

-Spinach (4 cups)

-Red and yellow bell pepper (3 cups, cubed)

-Parmesan cheese (1 cup, shredded)


  1. Cook the pasta according to box instructions.
  2. Add ½ tablespoon of olive oil to a skillet on medium-high heat and cook the chicken breast. Season with salt and pepper.
  3. Add all of the spinach and bell peppers and cook for 3-5 minutes.
  4. Add the cooked pasta into the pan and sprinkle shredded parmesan cheese to your liking and mix well.
  5. Separate portions into 5 servings and place into containers. Reheat for 1-2 minutes before eating.


Dinner: No-Carb Shrimp and Veggies

Prep/Cook Time: 25 minutes


-Large uncooked shrimps (25, peeled)

-Asparagus (3 cups, halved)

-Cherry tomatoes (3 cups, halved)

-Olive oil

-Garlic salt


  1. Preheat the oven to 400 degrees.
  2. Line a baking sheet with aluminum foil or parchment paper.
  3. Mix the shrimp, 1 tbsp. of olive oil and salt and pepper in a bowl.
  4. Place the asparagus and cherry tomatoes on either side of the baking sheet and season with salt and pepper. Drizzle with olive oil and bake for 10 minutes.
  5. Add the shrimp to the center of the pan and bake for another 7-8 minutes.
  6. Portion the shrimp, tomatoes and asparagus into 5 different containers and place in the refrigerator. Heat for 2 minutes in the microwave when ready to eat.
Winnie Lam
Winnie Lam serves as the 2020-2021 On The Menu Editor. She has an unhealthy obsession with Trader Joe's and she loves all things matcha.