Discover 25+ healthy meal prep recipes for busy weeks. Enjoy quick breakfasts, protein-packed lunches, and balanced dinners that save time and keep eating stress-free.
Looking for easy and healthy meal prep recipes that make your week feel effortless?
Meal prepping saves you time, lowers stress, and helps you stay consistent with healthy eating.
In this list of 25+ recipes, you’ll find everything from high-protein chicken bowls to vegetarian and vegan options that are simple and flavorful.
Each recipe is quick to prep, easy to store, and designed to keep you eating well without the extra hassle.
HOW TO MEAL PREP THE EASY WAY
Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time.
I know. I know. It can be not very comforting at first. Especially if you don’t know how to cook like me! LOL.
Anyway, that was before. I’ve learned how to cook the basics (finally!) after more than a decade of being married.
If you’re determined to feed your family with nutritious and delicious food amidst your busyness, it is possible!
All it takes is PLANNING.
Image Credit: @Thatjournal
Yes, planning is everything.
It doesn’t have to be complicated. You can start with just one make-ahead meal. Think of one thing that’s giving you the most difficulty.
For me, it’s cooking vegetables! Because first I’m not a fan of veggies hehe. But I need to and I have to make it for my kids and myself as well #healthgoals.
Usually, my hubby does the cooking every Sunday. He’s the better cook by the way. And he’s the one insisting that we eat our veggies.
So he cooks a batch of vegetable meals that will last up to 3 days if kept refrigerated.
MEAL PREP 101: HOW TO GET STARTED
1. Make a Simple Plan. Our goal is to make it quick and easy. So it’s better to stick to proven and tested healthy meals as a beginner.
2. Make a List. Meal prep recipe lists, shopping lists, menu lists. Lists should become your BFF. If you want to be more organized, see our bullet journal meal planning ideas here. Believe me, it’ll keep your sanity!
3. Choose a day or 2. If you don’t want to stay longer in the kitchen, pick a day or 2 for meal prepping. Whatever works for you. For us, it’s a Sunday.
4. Make it fun. After all, meal prepping shouldn’t stress you out. As I’ve said, you can start with just one type of meal and then add more when you get the hang of it.
5. Make the meal prepping delicious and not boring. You can experiment with spices, herbs, and marinades.
MAKING HEALTHY MEAL PREP
You, moms, know meal prepping makes everything so easy. For when at times you or the kids are hungry and you don’t feel like cooking, you can just grab some healthy meals from the fridge and – presto!
So, here’s how to meal prep…the healthy way:
- Plan a weekly healthy menu. My go-to place here is Pinterest. There are tons of delicious, easy, and healthy recipes out there. You may visit my Pinterest boards for some meal prep ideas.
- Check the recipes you included in the menu and make a shopping list. Avoid buying unhealthy ingredients and replace the ones you already have with healthier options. For example, purchase coconut sugar or honey instead of sugar, and opt for whole wheat flour or chickpea flour instead of all-purpose flour.
- As much as possible, don’t go grocery shopping when you’re hungry. Chances are, you’ll tend to shop or eat more unhealthy food.
- Make time in your schedule for meal prep. I know you’re busy but you can choose a lazy day. Whatever works for you.
- Store your healthy meals properly to keep them fresh and flavorful.
USEFUL TOOLS FOR MEAL PREP
Alright, so here is the best kitchenware to use if you want to start meal prepping. We recommend only the top products here. (This post contains affiliate links. For more information, please see my privacy disclosures.)
- Saucepan. It’s good to have if you’re making some of the meal prep recipes.
- A large skillet. You’ll be able to cook more food at the same time using this.
- Slow cooker or Instant Pot. Probably, one of the most useful kitchen appliances. It’s a total game-changer when it comes to cooking healthy meals.
- Mason jars. Other meal prep recipes are better stored in mason jars than in airtight containers or Ziploc bags.
Image credit: The Two Bite Club
Salads are better when kept in mason jars because you’ll be able to stack the layers to prevent the ingredients from being soggy.
Meal prep can be stored in the fridge or, in some cases, in the freezer. Make sure you check if your meal prep containers can be stored in the fridge. If not, use freezer-safe gallon freezer bags.
Image credit: Meal Plan Addict
MY TOP PICKS FOR MEAL PREP RECIPES
Here, I put together my favorite quick and easy meal prep recipes! These will be ready in 30 minutes or less and are perfect for breakfast, lunch, or dinner.
So no matter what you love, you can find some simple and yummy ideas below. Go on and continue to read, friends!
Disclosure: This post contains multiple affiliate links. I may receive a commission if you click a link and purchase a product. It won’t cost you any extra money. Please read the full disclosure here.
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PIN THIS FOR LATER!
BEST-SELLING MEAL PREP CONTAINERS ON AMAZON:
1. Easy Microwave Scrambled Egg Cup Recipes
PREP TIME: less than 5 minutes
Photo Credit: thecreativebite.com
These easy healthy meal prep recipes are perfect for quick breakfasts.
The microwave egg cups cook in just minutes.
With flavors like bacon and cheese or Italian chicken sausage, variety keeps mornings fun.
They’re an ideal option for healthy breakfast meal prep recipes. Leftovers like meat, potatoes, and vegetables work well here too.
A budget-friendly, protein-packed recipe that makes busy mornings easier.
See it here: The Creative Bite
2. Overnight Chia Seed Pudding with Almond Milk
PREP TIME: less than 5 minutes
Photo Credit: theworktop.com
This overnight chia pudding is a quick and easy vegan meal prep recipe.
It’s gluten-free and made with only two ingredients.
Mix it at night and wake up to a creamy breakfast ready to eat.
Add berries, nuts, or seeds for extra texture and flavor.
A satisfying breakfast that saves time and supports healthy eating.
See it here: The Worktop
3. Cinnamon Quinoa Breakfast Bowl
PREP TIME: 5 minutes
Photo Credit: loveandlemons.com
This quinoa breakfast bowl is one of the best healthy vegan meal prep recipes.
Packed with plant-based protein, it’s filling and nutrient-dense.
Cinnamon adds warmth while fruit and nuts bring natural sweetness.
It’s a healthy breakfast meal prep idea that works all year round.
Great for anyone searching for high protein healthy meal prep recipes.
A wholesome start to the day that feels both simple and special.
See it here: Love and Lemons
4. Superfood Instant Pot Oatmeal in a Jar (healthy meal prep recipes)
PREP TIME: 10 minutes
Photo Credit: cottercrunch.com
This superfood oatmeal recipe is loaded with fruit, oats, and veggies.
Made in the Instant Pot, it’s fast, simple, and versatile.
You can enjoy it hot or chilled as overnight oats.
Gluten-free and family-friendly, it fits into many healthy diets.
A filling breakfast that’s as pretty in the jar as it is tasty.
See it here: Cotter Crunch
5. Honey Lemon Chicken Bowls
PREP TIME: 10 minutes
Photo Credit: gimmesomeoven.com
These honey lemon chicken bowls are perfect for healthy lunch meal prep recipes.
Juicy chicken, fresh veggies, and rice or quinoa create balance in every bite.
The citrusy flavor keeps the dish light yet satisfying.
It’s one of the most versatile healthy chicken meal prep recipes.
Easy to pack for work or serve at dinner.
A stress-free option that makes eating clean and flavorful simple.
See it here: Gimme Some Oven
6. Hawaiian BBQ Chicken Bowls
PREP TIME: 15 minutes
Photo Credit: gimmesomeoven.com
These Hawaiian BBQ chicken bowls are a go-to for quick healthy meal.
They need only six main ingredients and take about 25 minutes.
Sweet and savory flavors pair perfectly with rice or veggies.
It’s a simple healthy meal prep recipe that works for family dinners too.
Great for easy weeknight meals or packing ahead for work.
A flavorful, no-stress option that makes meal prep fun.
See it here: Gimme Some Oven
7. Spicy Chicken Meal Prep with Rice and Beans
PREP TIME: 20 minutes
Photo Credit: pinchofyum.com
This spicy chicken meal prep is loaded with flavor and protein.
Tender chicken pairs with rice, beans, and fresh cilantro sauce.
Perfect for anyone needing easy healthy meal prep recipes for the week.
Bold flavors make it great for both lunch and dinner.
A balanced option that keeps meals exciting and satisfying.
See it here: Pinch of Yum
8. Cold Sesame Noodle Meal Prep Bowls (healthy meal prep recipes)
PREP TIME: 20 minutes
Photo Credit: sweetpeasandsaffron.com
These cold sesame noodle bowls are a favorite vegan healthy meal prep recipe.
Spiralized vegetables, chickpeas, and whole wheat pasta create a filling base.
Tossed in a creamy almond butter sauce, every bite is flavorful.
It’s one of the best healthy recipes for work lunches.
Budget-friendly and ready ahead, it saves time and money.
A tasty, plant-based option that’s packed with nutrition.
See it here: Sweet Peas and Saffron
9. Meal Prep Chicken Fajitas
PREP TIME: 25 minutes
Photo Credit: sweetpeasandsaffron.com
These sheet pan chicken fajitas are simple, quick, and family-friendly.
Juicy chicken, bell peppers, and onions roast with homemade seasoning.
It’s one of the most popular healthy chicken meal prep recipes.
Great for healthy dinner meal prep ideas during busy weeks.
Easy to pack for lunch or enjoy fresh from the oven.
A colorful, flavorful meal prep recipe everyone will love.
See it here: Sweet Peas and Saffron
10. Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep (No Sesame)
PREP TIME: 25 minutes
Photo Credit: carmyy.com
This sheet pan chicken teriyaki is a healthier version of takeout.
Juicy chicken bakes with pineapple and roasted vegetables in a sweet glaze.
It’s one of the top easy healthy meal prep ideas for dinner.
Ready in under 30 minutes, it’s fast and family-approved.
Perfect for healthy meal prep recipes for beginners.
A satisfying, low-stress meal that makes planning ahead simple.
See it here: Carmyy
11. The Ultimate Veggie Sandwich
PREP TIME: 10 minutes
Photo Credit: iamafoodblog.com
This veggie sandwich lives up to its name with layers of fresh ingredients.
Packed with colorful vegetables, it’s a simple healthy meal prep recipe.
Perfect for quick lunches when you need something light yet filling.
Works well for healthy vegetarian meal prep recipes for the week.
Easy to pack and ideal for school or office meals.
A fresh, vibrant option that makes eating veggies exciting.
See it here: I Am A Food Blog
Love sandwiches? See also:
Healthy Breakfast Sandwich Recipes: 25 Sandwich Ideas
Best Vegan Sandwich Ideas For A Healthy Work Lunch
12. 15-Minute Meal Prep: Sesame Noodle Bowls (healthy meal prep recipes)
PREP TIME: 15 minutes
Photo Credit: pinchofyum.com
Noodles twirl in a creamy sesame sauce with tender chicken and veggies.
The recipe comes together in only 15 minutes.
Great for healthy lunch meal prep recipes that save time.
A balanced mix of protein, carbs, and flavor in every bite.
A stress-free option for busy days that still feels satisfying.
See it here: Pinch of Yum
13. Chicken & Hummus Plate Lunch Meal Prep
Photo Credit: projectmealplan.com
This chicken and hummus plate is one of the easiest healthy make ahead meals.
Lean chicken pairs with crunchy veggies, cheese slices, and grapes.
It’s perfect for healthy lunch meal prep ideas that are simple yet filling.
A no-cook option that works for busy weekdays.
Naturally balanced with protein, fiber, and freshness in one plate.
A back-to-basics meal prep that still feels wholesome and tasty.
See it here: Project Meal Plan
14. Greek Healthy Meal Prep Paleo and Whole30 Meal Prep Options
Photo Credit: 40aprons.com
This Greek meal prep bowl is packed with Mediterranean flavors.
Cauliflower rice tabbouleh, seasoned chicken, olives, and tzatziki create a vibrant dish.
It’s one of the best healthy chicken meal prep recipes with a twist.
Easy to adapt for Whole30 and paleo with dairy-free swaps.
Perfect for lunch during the week.
A fresh, protein-rich recipe that makes eating clean enjoyable.
See it here: 40 Aprons
15. Healthy Meal Prep Bowls
Photo Credit: greenhealthycooking.com
These healthy meal prep bowls are colorful, fresh, and full of flavor.
With chickpeas, quinoa, and seasonal vegetables, they’re nutrient-packed.
It’s one of the easiest vegetarian meal prep recipes.
Perfect for simple lunch or dinner planning ahead of time.
A great choice for beginners.
A stress-free way to eat balanced meals all week long.
See it here: Green Healthy Cooking
RECOMMENDED MEAL PREP CONTAINERS ON AMAZON:
16. Healthy Taco Salad (healthy meal prep recipes)
Photo Credit: evolvingtable.com
This healthy taco salad is perfect for meal prep in a mason jar.
Layers of veggies, beans, and taco-seasoned protein stay fresh for days.
It’s one of the best healthy lunch meal prep recipes for work.
Gluten-free and easy to customize with your favorite toppings.
A simple option for healthy meal prep recipes for beginners.
A grab-and-go lunch that makes eating clean effortless.
See it here: Evolving Table
17. Honey BBQ Baked Salmon Bowls
Photo Credit: cottercrunch.com
These honey BBQ salmon bowls are sweet, savory, and full of protein.
Ready in less than 30 minutes, they’re perfect for healthy dinner meal prep.
Serve with rice, quinoa, or roasted vegetables for balance.
Gluten-free and dairy-free, they fit into many diets.
One of the best high protein healthy meal prep recipes for families.
A flavorful way to enjoy salmon while saving time during the week.
See it here: Cotter Crunch
18. Honey Sriracha Glazed Meatballs
Photo Credit: eatyourselfskinny.com
These honey sriracha meatballs are spicy, sweet, and ready fast.
Made in under 30 minutes, they’re great for weekly healthy meal prep recipes.
Perfect to pair with rice, noodles, or roasted veggies.
A high protein meal prep idea that works for lunch or dinner.
It’s bold and tasty recipe that makes planning ahead enjoyable.
See it here: Eat Yourself Skinny
19. Lemon Roasted Salmon with Sweet Potatoes and Broccolini
Photo Credit: littlespicejar.com
This lemon roasted salmon is simple, fresh, and family-friendly.
Served with sweet potatoes and broccolini, it’s a balanced meal.
One of the best easy recipes for dinner.
Great for healthy meal prep recipes for work or school lunches too.
Quick to prepare and easy to store for the week ahead.
A wholesome recipe that’s both nutrient-rich and flavorful.
See it here: Lemon Spice Jar
20. Meal Prep Taco Salad Lunch Bowls (healthy meal prep recipes)
Photo Credit: kristineskitchenblog.com
These taco salad lunch bowls are perfect for make-ahead meals.
Loaded with seasoned beef, beans, corn, and crisp lettuce.
It’s one of the most popular healthy meal prep ideas for lunch.
Easy to assemble and customize with cheese, salsa, or avocado.
A simple healthy meal prep recipe that saves time during the week.
A filling option that keeps lunch tasty and stress-free.
See it here: Kristine’s Kitchen
21. Meal-Prep Vegetarian Quinoa Burrito Bowls
Photo Credit: simplyquinoa.com
These vegetarian quinoa burrito bowls are quick, filling, and packed with nutrients.
They’re one of the best healthy vegetarian meal prep recipes.
Make five days’ worth of food in under 20 minutes.
Perfect for healthy lunch meal prep recipes during a busy week.
Loaded with plant-based protein, fiber, and flavor in every bite.
A simple, affordable option that makes eating clean easier.
See it here: Simply Quinoa
22. Slow Cooker Carnitas Burrito Bowls (+Instant Pot)
Photo Credit: fitfoodiefinds.com
These carnitas burrito bowls are tender, flavorful, and easy to prep.
Made in the slow cooker or Instant Pot, they save you time.
A perfect choice for healthy dinner meal prep recipes.
Cilantro-lime rice and corn salad make the bowls fresh and filling.
One of the most versatile meal prep recipes for families.
A no-fuss way to enjoy Mexican-inspired meals all week.
See it here: Fit Foodie Finds
23. Salsa Verde Taco Meal Prep Bowls Easy
Photo Credit: eazypeazymealz.com
These salsa verde taco bowls are loaded with ground beef, beans, and rice.
Flavorful and hearty, they’re perfect for a quick, healthy meal prep.
Corn and tomatoes add color and freshness to every bite.
A great option for healthy lunch meal prep recipes for work.
A simple, satisfying recipe that packs well for the week.
See it here: Eazy Peazy Mealz
24. Skinny Bang Bang Zucchini Noodles Meal Prep (healthy meal prep recipes)
Photo Credit: kirbiecravings.com
These zucchini noodles are light, creamy, and full of flavor.
A low carb healthy meal prep recipe that’s ready in minutes.
Bang bang sauce gives the dish a spicy, tangy kick.
Perfect for healthy dinner meal prep recipes when you want something lighter.
Easy to prep in batches for the week ahead.
A fresh, fun twist that makes meal prepping more exciting.
See it here: Kirbie Cravings
25. Steak Burrito Bowl
Photo Credit: sixsistersstuff.com
These steak burrito bowls are hearty, flavorful, and better than takeout.
Fresh ingredients make them one of the best healthy dinner meal prep recipes.
Juicy steak pairs with rice, beans, and salsa for balance.
A filling option for healthy work lunches.
Quick to prepare and customizable with your favorite toppings.
A satisfying recipe that makes meal prep feel like dining out.
See it here: Six Sisters Stuff
26. Thai Chicken Lunch Bowls (Make Ahead)
Photo Credit: sweetpeasandsaffron.com
These Thai chicken lunch bowls are flavorful and easy to prep ahead.
Roasted vegetables, chicken, and rice make a balanced base.
A homemade peanut sauce ties everything together perfectly.
One of the best healthy chicken meal prep recipes for busy weeks.
Stays fresh for four days, making it great for work lunches.
A tasty, protein-packed meal that saves both time and effort.
See it here: Sweet Peas and Saffron
27. Tofu Burrito Bowl Meal Prep
Photo Credit: thefitchen.com
This tofu burrito bowl is one of the top vegan healthy meal prep ideas.
Packed with protein, fiber, and healthy fats, it’s filling and nutritious.
Ready in under 15 minutes, it’s perfect for busy schedules.
Great for healthy lunch meal prep recipes or quick dinners.
A simple, budget-friendly option for anyone eating plant-based.
A flavorful bowl that makes weekly meal prep stress-free.
See it here: The Fitchen
28. Turkey Spinach Pinwheels Meal Prep (healthy meal prep recipes)
Photo Credit: damndelicious.net
These turkey spinach pinwheels are quick, fun, and family-friendly.
A great choice for a simple lunch.
Easy to roll up and perfect for grab-and-go meals.
One of the best healthy meal prep recipes for kids and adults alike.
Budget-friendly and lighter than store-bought wraps or sandwiches.
A fresh, protein-rich snack or lunch idea for the week.
See it here: Damn Delicious
29. Vegan Rainbow Vegetable Tortilla Wrap
Photo Credit: recipesfromapantry.com
This rainbow veggie wrap is colorful, fresh, and 100% plant-based.
Packed with raw vegetables, it’s a healthy vegan meal prep recipe.
Perfect for school lunches, brunch, or work snacks.
Quick to assemble and great for no-cook meal prep days.
A vibrant, nutrient-packed wrap that makes eating veggies fun.
See it here: Recipes from a Pantry
30. Buffalo Chicken Ranch Whole30 Meal Prep (Paleo, Keto)
Photo Credit: 40aprons.com
These buffalo chicken ranch bowls are bold, spicy, and satisfying.
Cauliflower rice and fresh veggies create a healthy, low carb base.
Juicy shredded chicken and creamy ranch dressing bring balance.
It’s one of the most popular Whole30 healthy meal prep recipes.
Ready in 30 minutes, making it great for busy weeknights.
A high protein, flavorful recipe that makes meal prep exciting.
See it here: 40 Aprons
25+ Easy Healthy Meal Prep Recipes for the Week Ahead
Ingredients
- Healthy Meal Prep Recipes
- Chicken meal prep recipes
- Gluten-Free options
- Vegetarian meal prep ideas
- Vegan meal prep options
Instructions
- Select your choice of healthy meal prep recipes from the article.
- Click on the link to get the full recipes and instructions.
- Get ready to meal prep in less than 30 mins and enjoy!
Video
Do you have other healthy meal prep recipes in mind? Share them in the comments below!
Hungry for more? Check these awesome articles out!
- 12 Best Weight Watchers Chicken Recipes
- 21 Vegan Meal Prep Ideas for a Healthy Week
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- 17 Easy Summer Dinner Ideas That’ll Leave You Cool
- Meal Prep Sunday Recipes: 20 Quick Healthy Dinners
- 20 Delicious Christmas Lunch Ideas You Can Meal Prep
- 25 Quick & Healthy Breakfast Meal Prep Ideas for Busy Mornings
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BEST-SELLING MEAL PREP CONTAINERS ON AMAZON:
These recipes really look good!
Yes, they taste really good too! Thanks for dropping by Regie!
Damn! It’s looks so delicious and yummy recipe. I will definitely try this home. Thanks for sharing us.
I absolutely love this roundup of meal prep recipes! They look both delicious and easy to make. Can’t wait to try the quinoa salad and the veggie stir-fry. Thank you for sharing such great ideas for healthy eating throughout the week!