Tasty Meal Prep Under 30 minutes! Easy To Follow

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Are you tired of spending hours in the kitchen every day trying to put together a meal? Do you wish there was a way to enjoy delicious, home-cooked food without the hassle of cooking every single day? Look no further! In this article, I will explore the world of tasty meal prep under 30 minutes. With some planning, organization, and a few time-saving techniques, you can enjoy quick and easy meals that will satisfy your taste buds and save you precious time.

Ingredients For Meal Prep

To make Meal Prep, gather the following ingredients:

  • 2 cups basmati rice
  • 4 cups water
  • 2 Tbsps unsalted butter
  • ½ to 1 tsp salt


  • 2 heads of broccoli
  • Baby carrots cut in half lengthwise
  • 1 tsp minced garlic
  • Salt and pepper TT
  • ⅓ cup carrots water
  • 3 chicken breasts
  • 2 Tbsps sesame oil
  • Salt and black pepper TT


  • ½ cup honey
  • ¼ cup soy sauce
  • 1 Tbsp minced garlic
  • 1 tsp chilli garlic oil
  • 1 Tbsp cornstarch
  • 1 lemon juice
  • 1 cup chicken stock
  • 2 Tsps of brown sugar (optional)
  • Salt and black pepper to taste
  • Zechzwan dried chilli

In today’s article, I am going to be making an easy moist desert Chocolate sour cream cake also:


  • 1 cup all purpose flour
  • 1 Tbsp cocoa powder
  • 1 cup granulated sugar
  • ¾ tsp baking soda
  • 2 Tbsps half melted butter
  • ⅓ cup oil
  • ½ cup milk
  • ½ cup sour cream
  • ½ tsp vanilla extract
  • 1 egg, beaten


Let’s dive into the step-by-step process of making Meal Prep:

  1. Begin by adding four cups of boiling water, two tablespoons of butter, and one teaspoon of salt to a pot. Stir in two cups of washed rice and bring the water to a boil. Once boiled, cover and cook for 13 minutes.
  2. While the rice is cooking, create the sauce. In a bowl, stir together two tablespoons of honey, two tablespoons of soy sauce, one tablespoon of chili garlic oil, one teaspoon of minced garlic, one teaspoon of cornstarch, and the juice of one lemon. Whisk together then set aside.
  3. Prepare the vegetables. Cut baby carrots in half lengthwise and add to a pot of boiling salted water. Cook for 5 minutes then remove and set aside. Chop two heads of broccoli into bite-sized pieces then sauté in one tablespoon of oil and minced garlic for 1-2 minutes. Season with salt and pepper then add the cooked carrots and 1/3 cup of carrot water. Cover and steam for 5 minutes then remove from heat.
  4. In the same pan, heat one tablespoon of oil. Cut chicken breast into bite-sized pieces and add to the pan. Season with salt and pepper and let cook for 5 minutes. Add the prepared sauce and dried chili then cover and simmer for 3 minutes until sauce thickens. Finally, add chopped green onion and mix together.
  5. Portion the cooked rice into individual storage containers. Top each container with the honey lemon chicken and desired garnishes. Serve immediately or cool and refrigerate for up to four days. Enjoy!


In conclusion, meal prep is an excellent way to enjoy tasty, home-cooked meals without sacrificing time and energy. By planning and organizing your meals in advance, you can make healthy choices, save money, and reduce food waste. With the quick and easy meal prep tips provided in this article, you can enjoy delicious meals in under 30 minutes. Whether you’re looking to eat healthier, save time, or both, meal prep is a convenient and practical solution. So, why not give it a try and see how it can improve your daily routine and overall health? Happy meal prepping!

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Mama Bois Kitchen

Mama Bois Kitchen is a YouTube channel with delicious and easy-to-follow recipes from around the world. Hosted by Mama Boi, a passionate home cook who creates unique dishes by combining traditional techniques with modern twists. Join my community of food lovers and subscribe to Mama Bois Kitchen on YouTube today!

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