These delicious meal prep recipes provide a vast variety of options, from breakfast burritos, to teriyaki chicken bowls and beef lo mein. There are plenty of ideas to keep you on track to meet your health goals!

Who says eating healthy has to be difficult? With these 30 easy and delicious meal prep recipes, you’ll be covered for breakfast, lunch and dinner.

A group of delicious meal prep recipes including baked oatmeal cups, buddha bowls and burrito bowls.

Meal prep recipes are the talk of the town when it comes to being healthy and proactive with your foods. Watching what you eat doesn’t have to mean skimping on flavor and your favorite dishes. It may simply mean cutting back to smaller portions.

Meal prepping can help with that and also take the guessing game out of what to make for lunch or dinner on a whim. You’re less likely to make a stop at a fast food joint if you have a meal already waiting for you!

With these 30 easy meal prep recipes I have gathered for you, you are set for lunch, dinner and some breakfasts for weeks to come. Another idea for prepping ahead is to plan freezer meals. These are great to make one time, meal prep them for later use and pull one out when you are ready for it.

The easiest way to eating healthier is to plan in advance; with all these great meal prep recipes you’ll never get bored!

30 Easy Meal Prep Recipes

A group of pictures of delicious meal prep recipes like breakfast burritos, sheet pan omelets and sriracha meatballs.
BBQ Baked Salmon and Zucchini
This BBQ baked salmon and zucchini makes for an easy meal prep recipe. A make ahead lunch bowl or healthy dinner.
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A bowl of BBQ salmon with zucchini and avocado.
Asian Chicken Mason Jar Salad
This Asian chicken mason jar salad recipe is the perfect work lunch idea. Its's loaded with veggies, rotisserie chicken and topped with a sesame dressing,
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A picture of chicken and salad in a mason jar.
Baked Oatmeal Cups
These baked oatmeal cups are a grab and go breakfast made with oats, milk, brown sugar and eggs. Top your oatmeal muffins with maple syrup and fresh fruit for a wholesome and filling meal!
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Baked oatmeal cups on a platter topped with maple syrup, berries and mint.
Sheet Pan Omelet
This sheet pan omelet is filled with baby spinach, bacon and plenty of cheese along with green onion and sweet red bell pepper for added flavor. It’s an efficient way to meal prep breakfast for the week or cook omelets for a crowd in one fell swoop.
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An image of omelet squares in a sheet pan.
Breakfast Burrito
This breakfast burrito recipe is loaded with eggs, sausage, beans, cheese and pico de gallo, all wrapped up in a warm flour tortilla. A quick and easy breakfast option that takes just minutes to put together.
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A cross section of a breakfast burrito filled with eggs, sausage, beans and cheese.
Buddha Bowls
These protein packed vegan buddha bowls are loaded with colorful veggies, sweet potatoes, roasted chickpeas and cashews, all topped off with a creamy tahini dressing.
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Buddha Bowl with quinoa, chickpeas, sweet potatoes, avocado, cabbage, tahini dressing poured over the top
Buffalo Chicken Jar Salad
This salad is easy, light and full of flavor! It has layers of blue cheese dressing, celery, blue cheese crumbles, corn, onions, buffalo chicken and lettuce!
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An image of buffalo chicken salad in a jar.
Burrito Bowls with Chicken
These burrito bowls are loaded with marinated grilled chicken, cilantro lime rice, black beans and a variety of fun toppings. This recipe will become a dinner time staple at your house!
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These burrito bowls are loaded with marinated grilled chicken, cilantro lime rice, black beans and a variety of fun toppings. This recipe will become a dinner time staple at your house!
Chipotle Chicken Fajita Bowls
This recipe for Chipotle chicken fajita bowls is perfect for meal prep! It is paleo and keto friendly and super tasty!
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An image of a chipotle chicken fajita bowl in a glass container.
Coconut Mango Chicken Meal Prep Bowls
These coconut mango chicken meal prep bowls have basmati rice, corn salsa and an easy mango marinade. They are a delicious way to prep your lunches for the week!
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A picture of a glass container with coconut mango chicken.

What does it mean to meal prep?

Meal prep is a once or twice a week large batch preparation of meals to last for 4-5 days. Meal prep is a great way to save time. You only cook a few times a week as opposed to cooking every single day. It’s also a great way to eat healthier. You’ll be a lot less likely to hit the fast food if you have a meal ready to go in the fridge. You can save money because cooking in bulk tends to be cheaper. It’s also way less expensive than going to a restaurant for lunch.

Where can I buy food prep containers?

I like to use reusable plastic containers as shown in the photos. They’re lightweight, inexpensive and hold plenty of food. I purchase these meal prep containers on Amazon. I also like to use the square plastic Tupperware style containers that are sold in most grocery stores. They may be located near the plastic bags and plastic wrap.

Several images of make ahead food like Korean beef bowls, egg muffins and lemon garlic butter chicken.
Korean Beef Bowls
These Korean beef bowls are made with ground beef cooked in a sweet and savory sauce, steamed rice and a colorful assortment of vegetables. An easy dinner option that’s ready in less than 30 minutes!
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A bowl of rice topped with Korean ground beef and mixed vegetables.
Deli Style Protein Box
Protein boxes are one of my favorite on-the-go lunches. These are perfect for making ahead and grabbing for a protein packed snack or lunch.
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An image of a deli style protein snack box.
Italian Chicken Meal Prep Bowls
Italian chicken meal prep bowls contain brown rice, zucchini, broccoli, tomatoes, onion and seasoned chicken, all cooked on a sheet pan for big flavor.
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A picture of a container of Italian style chicken and vegetables.
Breakfast Egg Muffins
This recipe for breakfast egg muffins is an easy grab and go option for busy mornings. The protein packed egg muffins are loaded with bacon, cheddar cheese and spinach for maximum flavor!
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Breakfast egg muffins on a serving plate garnished with tomato and herbs.
Korean BBQ Chickpea Bento Bowls
Korean BBQ chickpea bento bowls have zucchini, carrots, brussels sprouts and Korean style BBQ chickpeas served over rice.
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A picture of Korean style chickpeas with veggies and rice.
Lemon Garlic Chicken with Zucchini Noodles
This dish is chicken coated with a lemon garlic butter sauce and served with zucchini noodles. This is a low carb, keto friendly meal that can be made ahead of time for your weekly meal prep.
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An image of several containers of lemon garlic butter chicken with zucchini noodles.
Beef Lo Mein Meal Prep
This beef lo mein meal prep is delicious and easy to prepare in just 20 minutes, so you can enjoy homemade meals throughout the week!
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An image of beef lo mein in black containers.
Healthy Roasted Chicken and Veggies
Seasoned with olive oil and Italian spices then roasted to perfection, this sheet pan chicken and rainbow veggies is great for meal prep and makes a healthy lunch or dinner too!
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An image of containers of roasted chicken and veggie meals.
Moroccan Inspired Meal Prep Bowls
Moroccan inspired meal prep bowls are full of warm spices and deep flavor. They have spiced chicken thighs, roasted cauliflower and pearl couscous.
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A picture of couscous with chicken and veggies.
Lemon Roasted Salmon with Sweet Potatoes
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!
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An image of roasted salmon with sweet potatoes and broccolini.

How long can I keep meals in the fridge?

I typically plan on making meals for 3-4 days during my meal prep sessions, depending upon the protein I’m using. If I’m using seafood, I never go more than 3 days, and sometimes just do 2 day’s worth. For chicken and beef, I prep for 3-4 days at a time. I keep certain components like sauces separate until I’m ready to eat. The food doesn’t get soggy in the fridge when you add the sauces at the last minute.

Can you freeze meal prep recipes?

Some meal prep recipes will freeze better than others. Proteins like chicken, turkey and beef will hold up well to freezing. Typically starches like pasta do not hold up well in the freezer as they’ll be mushy when thawed. Rice and potatoes are great candidates for the freezer. Many vegetables can be frozen. However, veggies with a high water content, such as zucchini and lettuce, do not freeze well.

A collection of images of make ahead food like teriyaki chicken bowls, taco bowls and Thai peanut chicken.
Whole30 Eggs and Sweet Potato Breakfast Meal Prep
The only Whole30 breakfast meal prep recipe you need! With scrambled eggs, sweet potato, and sausage, this meal will keep you satisfied until lunchtime!
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An image of a breakfast meal prep with eggs and sweet potato and sausage hash.
Every Day Salad Meal Prep
This is the secret to actually enjoying eating a salad every day! Get all the best salad recipes in one place with salad making and storage tips.
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A picture of several bowls of salads.
Sheet Pan Sausage and Veggies
Sheet pan sausage and veggies makes for the best simple, filling and nutritious dinner with virtually no clean up!
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An image of a wooden spoon showing roasted veggies and sausage slices.
Bacon Cheeseburger Bowls
Bacon cheeseburger bowls are everything you love about a loaded bacon cheeseburger, sans bun. These burger bowls are so quick and easy to throw together.
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Several bowls of cheeseburger components.
Honey Sriracha Glazed Meatballs
These honey sriracha glazed meatballs are sweet, spicy and full of so much flavor! They also take less than 30 minutes to make!
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An image of sriracha meatballs with carrots.
Sticky Ginger Soy Glazed Chicken Meal Prep
Salty, sweet and rich flavors dominate this sticky ginger soy glazed chicken meal prep box with tender broccoli florets for good measure.
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A group of bowls of ginger soy glazed chicken meals.
Taco Lunch Bowls
Easy, quick and healthy taco lunch bowls are a simple taco salad recipe perfect for meal prepping a week of healthy lunches ahead of time.
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An image of a taco bowl with turkey, rice, lettuce and beans.
Teriyaki Chicken Bowl
This teriyaki chicken bowl recipe is diced chicken, colorful vegetables and steamed rice served with a homemade teriyaki sauce. A quick and healthy dinner option that always gets rave reviews from friends and family!
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Teriyaki chicken bowl with vegetables served over rice.
Baked Lime Chicken Bowls
These baked lime chicken bowls are not just healthy but are also delicious! Chicken breasts are cubed and marinated in a chili-lime marinade and then baked. Pair with quinoa and green beans for yummy make-ahead healthy meals!
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Baked Lime Chicken Bowls
Thai Peanut Chicken Bowls
These Thai peanut chicken meal prep bowls are a delicious grab-and-go meal. They are crunchy slaw, sesame noodles, and chicken with an incredible easy peanut sauce!
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A picture of Thai peanut chicken meals with noodles.

Save time and eat healthier with these delicious meal prep recipes. You will be glad when you have these fantastic dishes ready to eat anytime you want!

Hello! I’m Sara!

Learn more about Sara

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  1. All these meal prep recipes look so delicious. Its hard to choose which one I should make, but I find breakfast burritos my favorite.

  2. I’ve gone through this list and realised I already make and love over half of these recipes of yours! They are our favourites! Will definitely try the Moroccan bowls next! 🙂

  3. Meal prep recipes are always so useful! Thanks so miuch for the inspo, can’t wait to try these healthy and delicious recipes out. Especially excited for the Korean BBQ chickpeas!

  4. I need to get better about meal prep. So many wonderful ideas! Especially love the Sheet Pan Sausage & Veggies and Bacon Cheeseburger Bowls.

  5. 5 stars
    I made these last week, I used a bit more chicken than recommended but did everything else to a T. I was able to get five decent size bowls. This was delicious! I did marinate the chicken for about 4 hours and grilled it, it was amazing .

  6. 5 stars
    This is the BEST meal prep post I’ve seen in terms of the variety of choices! Thank you for all these great ideas!

  7. 5 stars
    Going to use this as a base for my first weekly meal prep. Excited to try a bunch of these recipes out!
    Thanks for the article!