30 Healthy Meal Prep Recipes for The Week

 

Discover 30 healthy meal prep recipes and learn how to meal prep to make your life easier, better, and tastier!

With everything else going on in your life, preparing quick and delicious meals three times a day may seem overwhelming! However, if you follow a few simple guidelines and plans, you’ll be surprised at how simple it is to prepare excellent meals.

Make-ahead meals can save you time and allow you to maintain control over your diet by avoiding unhealthy foods.

To get you started, I’ve compiled a list of meal prep ideas that you can prepare in under 30 minutes on a lazy Sunday.

You’ll be shocked at how simple this is once you get the hang of it, and you’ll wonder why you didn’t do it sooner!

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 intimidating 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 RECIPES

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 are the best kitchenwares to use if you want to start meal prepping. We recommend only the top products here. (This post contains affiliate links. For more information, see my disclosures here. )

• 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 HEALTHY MEAL PREP RECIPES

Here, I put together my favorite quick and easy meal prep recipes! All these meal prep recipes 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!

 

PIN THIS FOR LATER!

This post contains affiliate links. For more information, please see my disclosures here.

 

BEST-SELLING MEAL PREP CONTAINERS ON AMAZON:

         

1. Easy Microwave Scrambled Egg Cup Recipes (healthy meal prep recipes)

PREP TIME: less than 5 minutes

Get The Full Recipe On The Creative Bite

I love the idea of putting scramble eggs in a jar.

It looks so easy to do. The best part?

These scrambled egg cups are a great use of leftover meat, potatoes, and vegetables.

So it’s a money saver too!

 

2. Overnight Chia Seed Pudding with Almond Milk

PREP TIME: less than 5 minutes

Get The Full Recipe On The Worktop

This is a super quick and simple two-ingredient recipe that you can grab and go for a healthy breakfast.

Top it with berries + nuts and seeds and you’ll get a tasty, satisfying meal!

 

3. Cinnamon Quinoa Breakfast Bowl (healthy meal prep recipes)

PREP TIME: 5 minutes

Get The Full Recipe On Love and Lemons

Vegans, this delicious, protein-packed quinoa breakfast bowl is perfect for you!

Top it with your favorite seasonal fresh or dried fruits, nuts, and seeds.

 

4. Superfood Instant Pot Oatmeal in a Jar

PREP TIME: 10 minutes

Get The Full Recipe On Cotter Crunch

Another reason for me to eat oatmeal. This Superfood Oatmeal in a jar just looks so pretty! I can finish it in a flash!

 

5. Honey Lemon Chicken Bowls (healthy meal prep recipes)

PREP TIME: 10 minutes

Get The Full Recipe On Gimme Some Oven

This delicious Honey Lemon Chicken recipe is one of my favorite easy meal prep ideas for lunch or dinner during the week!

Feel free to use whatever veggies you have on hand, and serve with rice or quinoa.

 

6. Hawaiian BBQ Chicken Bowls

PREP TIME: 15 minutes

Get The Full Recipe On Gimme Some Oven

With only six essential ingredients and a preparation time of roughly 25 minutes, these simple Hawaiian BBQ Chicken Bowls are great for weeknight meals or meal prepping.

 

7. Spicy Chicken Meal Prep with Rice and Beans (healthy meal prep recipes)

PREP TIME: 20 minutes

Get The Full Recipe On Pinch of Yum

Planning your meal? Must try this healthy and delicious meal, Spicy Chicken Meal Prep with rice and beans + yummy cilantro it’s perfect for lunch or dinner.

 

8. Cold Sesame Noodle Meal Prep Bowls

PREP TIME: 20 minutes

Get The Full Recipe On Sweet Peas and Saffron

It’s a perfect vegan meal prep with cold sesame noodles in a bowl for your lunch or dinner: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.

 

9. Meal Prep Chicken Fajitas

PREP TIME: 25 minutes

Get The Full Recipe On Sweet Peas and Saffron

Want to have a simple weeknight dinner try this  Sheet pan chicken fajitas with juicy strips of chicken, bell peppers, and onions tossed in a delicious homemade fajita seasoning.

 

10. Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep (No Sesame)

PREP TIME: 25 minutes

Get The Full Recipe On Carmyy

This Sheet Pan Chicken Teriyaki with Veggies and Pineapple Meal Prep is the healthier homemade version of the popular chicken teriyaki takeout!

A pan of juicy chicken with a sweet and tangy sauce alongside roasted vegetables and pineapple! – Carmyy

 

11. The Ultimate Veggie Sandwich (healthy meal prep recipes)

PREP TIME: 10 minutes

Get The Full Recipe On I Am A Food Blog

It names THE ULTIMATE VEGGIE SANDWICH RECIPE for its epic healthy and colorful vegetable ingredients.

 

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Love sandwiches? See also:

Healthy Breakfast Sandwich Recipes: 25 Sandwich Ideas 

Best Vegan Sandwich Ideas For A Healthy Work Lunch

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12. 15-Minute Meal Prep: Sesame Noodle Bowls

PREP TIME: 15 minutes

Get The Full Recipe On Pinch of Yum

Meal Prep Sesame Noodle Bowls! Fork-twirly noodles, an easy creamy sesame sauce, perfect browned chicken, and all the veggies.

 

13. Chicken & Hummus Plate Lunch Meal Prep

Get The Full Recipe On Project Meal Plan

So simple yet incredibly filling and delicious Chicken & Hummus Plate Lunch Meal Prep!

Get back to basics with fresh-cut bell pepper, carrot, and cucumbers, paired with a perfect portion of chicken breast, cheese slices, and grapes for a touch of sweetness.

 

14. Greek Healthy Meal Prep Paleo and Whole30 Meal Prep Options

Get The Full Recipe On 40 Aprons

This Greek healthy meal prep recipe is epic: cauliflower rice tabbouleh, tender seasoned chicken breasts, hummus or baba ganoush, kalamata olives, and rich, garlicky tzatziki.

This healthy meal prep recipe will have you looking forward to lunch all morning!

 

15. Healthy Meal Prep Bowls

Get The Full Recipe On Green Healthy Cooking

These Healthy Meal Prep Bowls SCREAM summer! I’m hitting you with one of my healthy meal prep ideas today so you can prepare everything ahead to take the stress out of your week.

Chickpeas, quinoa, and plenty of veggies make this a super easy healthy meal prep recipe. – Green Healthy Cooking

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RECOMMENDED MEAL PREP CONTAINERS ON AMAZON:

         

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16. Healthy Taco Salad

Get The Full Recipe On Evolving Table

Take this Healthy Taco Salad recipe to work or school in a super convenient mason jar!

Prep ahead and have this easy mason jar salad recipe ready to grab and go. – Evolving Table

 

17.  Honey BBQ Baked Salmon Bowls (healthy meal prep recipes)

Get The Full Recipe On Cotter Crunch

These Honey BBQ Baked Salmon Bowls are the perfect meal prep recipe for a make-ahead lunch or quick dinner.

Protein-Packed, Gluten-Free, and Dairy Free. A healthy meal prep meal ready in 30 minutes! – Cotter Crunch

 

18. Honey Sriracha Glazed Meatballs

Get The Full Recipe On Eat Yourself Skinny

These Honey Sriracha Glazed Meatballs are sweet, spicy, and full of so much flavor!

They also take less than 30 minutes to make and are perfect for weekly meal prep! – Eat Yourself Skinny

 

19. Lemon Roasted Salmon with  Sweet Potatoes and Broccolini

Get The Full Recipe On Lemon Spice Jar

Learn how to meal prep this easy lemon roasted salmon with sweet potatoes and broccolini.

It’s simple to do and works great for easy lunches and dinners! Just heat and EAT – Lemon Spice Jar

 

20. Meal Prep Taco Salad Lunch Bowls

Get The Full Recipe On Kristine’s Kitchen

Meal Prep Taco Salad Lunch Bowls that you can make ahead!

These easy taco salads are filled with taco beef, lettuce, cheese, black beans, corn, and salsa! – Kristine’s Kitchen

 

21. Meal-Prep Vegetarian Quinoa Burrito Bowls

Get The Full Recipe On Simply Quinoa

These easy vegetarian quinoa burrito bowls are the perfect recipe for meal prep for a healthy lunch or dinner.

It takes 5 days’ worth of food in less than 20 minutes, is packed with nutrients, and tastes delicious! – Simply Quinoa

 

22. Slow Cooker Carnitas Burrito Bowls (+Instant Pot)

Get The Full Recipe On Fit Foodie Finds

Take an hour out of your day to prep these amazing slow cooker carnitas burrito bowls!

We’ll show you how to make Crockpot carnitas and even throw in directions for Instant Pot carnitas so that you can make the most epic meal prep burrito bowls around town! – Fit Foodie Finds

 

23. Salsa Verde Taco Meal Prep Bowls Easy

Get The Full Recipe On Eazy Peazy Mealz

Easy Taco Meal Prep Bowls with flavorful salsa verde ground beef, corn, tomatoes, black beans, brown rice, and cilantro.

A quick and easy meal prep option that is filling, flavorful, and delicious. – Eazy Peazy Mealz

 

24. Skinny Bang Bang Zucchini Noodles Meal Prep

Get The Full Recipe On Kirbie Cravings

These skinny bang bang zucchini noodles are an easy way to start your week.

You can make multiple servings ahead of time, enough for a few meals during the week. – Kirbie Cravings

 

25. Steak Burrito Bowl (healthy meal prep recipes)

Get The Full Recipe On Six Sisters Stuff

These Steak Burrito Bowls were inspired by Taco Bell, but they taste way better when made at home, from scratch, with fresh ingredients.

These Steak Burrito Bowls take minutes to throw together and are so yummy. – Six Sisters Stuff

 

26. Thai Chicken Lunch Bowls (Make Ahead)

Get The Full Recipe On Sweet Peas and Saffron

Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce.

Easy to prep and keeps well for four days! – Sweet Peas and Saffron

 

27. Tofu Burrito Bowl Meal Prep

Get The Full Recipe On The Fitchen

This tofu burrito bowl recipe is loaded with flavor and packed with protein, fiber, and good fats.

It comes together in under 15 minutes and it’s perfect for healthy meal prep. – The Fitchen

 

28. Turkey Spinach Pinwheels Meal Prep

Get The Full Recipe On Damn Delicious

Prep your lunches for the week with these turkey spinach and cheese pinwheels!

No more overpriced snacks and lunches!!! – Damn Delicious

 

29. Vegan Rainbow Vegetable Tortilla Wrap (healthy meal prep recipes)

Get The Full Recipe On Recipes from a Pantry

This quick, easy, and healthy Vegan Rainbow Vegetable Tortilla Wrap is packed full of colorful veggies that kiddoes, big and small, will love.

This vegan wrap is perfect for school lunches, brunches, and when you are out and about.

Suitable for people following vegan and gluten-free diets. – Recipes from a Pantry

 

30. Buffalo Chicken Ranch Whole30 Meal Prep (Paleo, Keto)

Get The Full Recipe On 40 Aprons

This Whole30 buffalo chicken ranch meal prep is Whole30 meal prep perfection!

Loaded with flavor, protein, healthy fats, and fiber, this is a great meal prep idea for lunch.

With cauliflower rice and homemade ranch dressing, this will become one of your favorite meal prep recipes. – 40 Aprons

 

Do you have other healthy meal prep recipes in mind? Share them in the comments below!

 

Hungry for more? Check these awesome articles out!

• Meal Prep Essentials
• 12 Best Weight Watchers Chicken Recipes
• 21 Vegan Meal Prep Ideas for a Healthy Week
• Low-Calorie Meal Prep Ideas That Will Fill You Up!
• 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: