Meal Prep Magic: Save Time, Money, and Stress

Imagine opening your fridge and seeing fresh, healthy meals ready to go. No grocery store chaos. No last-minute drive-thrus.

Meal prepping saves you hours each week, keeps your wallet happy, and helps you stick to your wellness goals without thinking twice.

Until we can customize meal prep for you, here are a few of our favorite recipes to improve your lifestyle, making clean eating simple, not stressful. Here are 3 healthy, quick 15-minute meal prep recipes perfectly portioned for 5 servings — ideal for Fusion Care Wellness or your clients:

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Lemon Herb Grilled Chicken with Quinoa Salad

Fresh, light, and perfect for meal prep!

Ingredients:

• 5 boneless, skinless chicken breasts (4–5 oz each)

• 1½ cups dry quinoa

• 3 cups water or broth

• 2 cups cucumber, diced

• 1 cup cherry tomatoes, halved

• ¼ cup red onion, finely diced

• 2 tbsp olive oil

• Juice of 2 lemons

• 1 tbsp Italian seasoning

• Salt & pepper to taste

Instructions:

1. Cook quinoa: Rinse quinoa and simmer with water/broth for ~10-12 min. Fluff and let cool.

2. Season chicken with olive oil, lemon juice, Italian seasoning, salt, and pepper. Grill or pan-cook until done (about 5–7 min per side).

3. Toss cooled quinoa with cucumber, tomatoes, onion, and a drizzle of olive oil and lemon juice.

4. Divide quinoa salad and a chicken breast into 5 containers.

Calories per serving: ~400

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Turkey Taco Bowls

High-protein, low-carb, and ultra-flavorful!

Ingredients:

• 1.5 lb ground turkey (93% lean)

• 2 cups cooked brown rice

• 2 cups shredded lettuce

• 1 cup salsa

• ½ cup shredded cheddar cheese

• 1 packet taco seasoning (low sodium if possible)

• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan. Brown ground turkey. Add taco seasoning and ¼ cup water; simmer until sauce thickens.

2. Build your bowls: Add ½ cup brown rice, ½ cup turkey, ½ cup shredded lettuce, 2 tbsp salsa, and sprinkle with a little cheese.

3. Store in airtight containers. (Keep lettuce and salsa separate until ready to eat if you prefer extra freshness!)

Calories per serving: ~420

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Garlic Shrimp & Broccoli Stir-Fry

Low-calorie, high-flavor, nutrient-dense.

Ingredients:

• 1.5 lb large shrimp, peeled and deveined

• 5 cups broccoli florets (fresh or frozen)

• 2 tbsp olive oil

• 2 tbsp low-sodium soy sauce or coconut aminos

• 1 tbsp honey

• 2 cloves garlic, minced

• 1 tsp sesame oil (optional)

• 2 cups cooked jasmine rice

Instructions:

1. Heat olive oil in a pan. Add shrimp and garlic, cook 2–3 minutes until pink. Remove shrimp.

2. Add broccoli to the pan with a splash of water; steam-sauté for 4–5 minutes.

3. Add shrimp back in, drizzle soy sauce, honey, and sesame oil. Toss together and remove from heat.

4. Portion ½ cup jasmine rice, and divide shrimp + broccoli among 5 containers.

Calories per serving: ~380