Meal Prep Tips for the Busy Professional

Eating healthy while managing a busy working life can be a bit of a challenge. Eating lunch out everyday isn’t always a healthy option, so taking a lunch and snacks to work is a great choice.

Packing a healthy lunch doesn’t have to be complicated. A bit of planning along with the right storage product, such as a meal prep bag by Fitmark, can make this even easier.

Here’s a simple plan for dinner, and lunch prep for the following 2 days:


  • 4-5 Boneless skinless chicken breast halves
  • ½ cup Teriyaki marinade
  • Cooking spray
  • 10- 12 oz bag of frozen broccoli florets
  • 5 oz Jasmine rice pouch
  • 1-8-inch whole wheat tortilla wrap
  • 2 tablespoons sriracha, mayo, or spread of choice

Start with the boneless skinless chicken breast halves. You can find these in the freezer section individually frozen. Pull out enough for dinner and let thaw or defrost in the microwave. (you can even set your alarm to remind you to pull them out of the freezer). Slice in half lengthwise and place in a glass container, such as a square casserole dish, and cover with marinade for up to 30 minutes.

Place broccoli florets in a 2-quart sauce pan with and inch of water, dash of salt, and cover. Turn on low heat. Monitor while cooking chicken. Drain when a small knife passes through the stem easily. Don’t overcook!

Spray a 10- or 12-inch skillet with non-stick olive oil. Cook chicken breast on medium heat until internal temperature reaches 165 degrees Fahrenheit.

Place jasmine rice pouch in microwave and cook following the directions on the package. Approximately 90 seconds.

Serve chicken breasts, broccoli, and rice for your dinner meal.

Lunch for day 1:

Set aside the remaining chicken breast on a cutting board to cool slightly. Save 2 servings of broccoli and 2 small servings of rice for your lunches. Slice the chicken breasts across the grain in ½ inch strips. In a 32-ounce Fitmark meal container, place a portion of broccoli, rice, and 4-5 ounces of chicken strips.

Lunch for day 2:

Chop the second serving of broccoli and 2-3 ounces of the remaining chicken into bit sized pieces and place in a bowl with spread of choice along with the remaining rice.  Mix well and spread on tortilla wrap.  Tuck the ends in and roll.  Place in the 32oz Fitmark meal container and keep refrigerated until needed.


Contributed by Dawna Sundberg, June 2019

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