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Rising Star
Easiest to meal prep is something that involves chicken breast and rice. Just make sure any sauces are low calorie, like soy sauce or mustards
Amen. Chicken rice and beans. Cheap, lean, and easy. Not sexy but you can try different sauces
Bfast: eggs and turkey bacon.
Lunch and dinner. Ground beef, potatos or rice with frozen veggies.
Take vitamins.
Something fast and easy that makes a nice meal and provides great leftovers is a pork tenderloin. Buy them when they're on sale and they're pretty economical. And you only need to cook them at 400 degrees for 35 minutes and they're great. The left over meat makes great sandwiches. I have some in the freezer from when they were bogo at Publix a few weeks ago.
Pad thai. It does take maybe 45 mins to make on a Sunday. But lasts all week. And it is probably just because I love it. But I can eat it for lunch and dinner all week. And it reheats fine. I add tons of extra veggies to make it healthier. My version is usually more veggies than noodles, but you can customize.
I am a big fan of one pot and one sheet meals. I cook in bulk so there is plenty of leftovers (and I freeze leftovers in individual portions). Chili is a common go-to for me. Curries, stiry fry, soups. Anything with minimal prep and cleanup. I use frozen vegetables a lot so I don't even have to worry about chopping.
About 3 hours prep time on Sunday but I do 2 or 3 proteins - usually a slab of salmon (baked), sauté chicken breasts (salads, entree) and ground turkey (tacos, pasta) with 2 veggies, 2 starches (usually rice/sweet potatoes). It’s repetitive but you can make so many different meals through the week or just package them like meal prep mixing protein and veggies.
And it’s versatile
I will say eat for your brains, not for your stomach. High fat and protein. Limit carbs to before and after gym.
One of my favorite ones to do is canned green beans, canned chicken, white rice and soy sauce. You just make the rice in a pot and then combine it all and heat it up. It is so good and high in protein, and literally takes like 10 minutes total. I prep that every Sunday for the whole week.