These easy 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.
Meal prep recipes are the talk of the town when it comes to 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 big batch at a time, meal prep them for later use and pull one out when you are ready for it. Try using your slow cooker or Instant Pot for even more efficiency!
When I meal prep, I need something good to drink. I generally fill a jug of water so I can track how much I drink during the day. I also like to have fruit smoothies for some of my meals like my frozen fruit smoothie or my tropical smoothie. Blend in your favorite veggies for added nutrients!
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,
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!
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.
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.
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.
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!
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!
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!
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?
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.
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.
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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!
Italian chicken meal prep bowls contain brown rice, zucchini, broccoli, tomatoes, onion and seasoned chicken, all cooked on a sheet pan for big flavor.
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!
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.
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!
The only Whole30 breakfast meal prep recipe you need! With scrambled eggs, sweet potato, and sausage, this meal will keep you satisfied until lunchtime!
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.
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!
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!
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!
Save time and eat healthier with these delicious meal planning recipes. You will be glad when you have these fantastic dishes ready to eat anytime you want!
This recipe is amazing! So quick and easy. I didn’t marinate my chicken ahead of time. Instead I simmered it in a pan on low heat with all the ingredients that the recipe called for. Fantastic!
I love your ideas, wondering if it could be eaten cold and if so what kind of grains would you switch the rice for. I am a flight attendant on the road no access to oven, use to eating my meals lukewarm anyways…
Another thing to keep in mind is that when cooking chicken in the oven, or any item for that matter, any marinades will run off and burn to the pan a bit. I like to cook it at 350-375 and put down an oven-safe baking paper. Helps make sure the bottom of the chicken doesn’t overcook due to the marinades.
**Please DO NOT use just any old baking paper, some are not oven safe and will light on fire if left in the oven**
Hi decided to try meal prepping for me and my husband on Sunday to help with weight loss. It’s just so convenient to stop at a drive-through all the time because we have such busy lives. Anyhow if I made this on a Sunday do you think it would be good in the freezer or should this only be refrigerated?
Personally, I prefer to keep all of the components in the fridge until it is time to use it, either in a storage container or ziploc. Then in the morning, I put the amount of rice I need in a $20 rice cooker I bought and leave it to do its thing. I do the meal prepping for my husband’s lunches weekly and I just run the rice cooker when I get up to make breakfast. You could also do this with a pot that has a lid. The rice just doesn’t keep that well after a couple of days, if you ask me. So maybe make 1-2 days worth of rice in a pot for better quality and freeze the other portions of the components you won’t use within 3-4 days – the USDA recommended duration for safely storing cooked chicken in the fridge.
To cook rice, boil 1 1/2 cups of water and add 1 cup white rice and 1 teaspoon salt. Turn the heat down to low and cover the pot. Simmer for 15 minutes, then serve.
It would entirely depend on the rice’s instructions. Instant rices don’t recommend rinsing the rice before cooking, while regular rice might due to the starch. Depending on the rice, it might be a 1:1 race/water ratio or varied. Cooking time also varies by type. The instructions on the back will give you a guide to making their specific rice, though. This recipe calls for 3 cups of COOKED rice, so please check the back of the box to see how much rice and water you need to add to equal 3 cups of the finished product. To cook rice, it’s generally just water+rice in a pot *with a lid*, then use high heat to bring it to a boil, as soon as it comes to a boil, cut the heat down to low and let it simmer. Do not lift the lid until the directed time has passed. Season it (usually just salt and pepper), fluff it with a fork.
Yes it is! That being said, it’s hard to calculate exactly how much marinade the chicken absorbs, so I’d say the calories listed are most likely an over estimate.
Gonna do this today, thanks! Suggestion: we should avoid using plastic, especially single use plastic, when possible. We can marinade in a NY kind of pot, bowl or pan just as well. Now, time to get cooking 🙂
These images are just wonderful all the dishes look so yummy and I will surely try some of these out as I want to make it for myself and husband thanks for the great share of information
I have a question regarding the nutrition for the burrito bowl. It reads that there is 1g Fiber – is this true or a typo? I thought for sure that the black beans would pack a hearty fiber punch.
This recipe is amazing! So quick and easy. I didn’t marinate my chicken ahead of time. Instead I simmered it in a pan on low heat with all the ingredients that the recipe called for. Fantastic!
The recipes sound delicious! I’ve never meal-prepped before and am not sure how to begin. Do you have a book out, or do I print from this site?
Hi, these look amazing. How many days can you keep them in the fridge? 😊
Up to 4 days!
are the nutrition facts based on 1 serving size?
Yes they are!
I love your ideas, wondering if it could be eaten cold and if so what kind of grains would you switch the rice for. I am a flight attendant on the road no access to oven, use to eating my meals lukewarm anyways…
I think you could eat this cold! Maybe try quinoa instead of rice as it’s less likely to dry out.
Would it be possible to bake the chicken instead of grilling or cooking on a skillet? And what should the temperature be and how long should i bake it
You can bake it at 400 degrees F for 25-30 minutes or until cooked through.
Another thing to keep in mind is that when cooking chicken in the oven, or any item for that matter, any marinades will run off and burn to the pan a bit. I like to cook it at 350-375 and put down an oven-safe baking paper. Helps make sure the bottom of the chicken doesn’t overcook due to the marinades.
**Please DO NOT use just any old baking paper, some are not oven safe and will light on fire if left in the oven**
Thanks for sharing these recipes
Iit looks so yummy! I love the step-by-step instructions, making it an easy recipe to follow!
What a great idea! Love this. I’m sure this is incredibly delicious!
making this tomorrow-do you heat the salsa or add after reheating your meal?
I usually add the salsa at the end after the meal is heated!
Hi decided to try meal prepping for me and my husband on Sunday to help with weight loss. It’s just so convenient to stop at a drive-through all the time because we have such busy lives. Anyhow if I made this on a Sunday do you think it would be good in the freezer or should this only be refrigerated?
I think you could freeze it although the rice would be a little softer after thawing!
Personally, I prefer to keep all of the components in the fridge until it is time to use it, either in a storage container or ziploc. Then in the morning, I put the amount of rice I need in a $20 rice cooker I bought and leave it to do its thing. I do the meal prepping for my husband’s lunches weekly and I just run the rice cooker when I get up to make breakfast. You could also do this with a pot that has a lid. The rice just doesn’t keep that well after a couple of days, if you ask me. So maybe make 1-2 days worth of rice in a pot for better quality and freeze the other portions of the components you won’t use within 3-4 days – the USDA recommended duration for safely storing cooked chicken in the fridge.
How do you make the rice?
To cook rice, boil 1 1/2 cups of water and add 1 cup white rice and 1 teaspoon salt. Turn the heat down to low and cover the pot. Simmer for 15 minutes, then serve.
It would entirely depend on the rice’s instructions. Instant rices don’t recommend rinsing the rice before cooking, while regular rice might due to the starch. Depending on the rice, it might be a 1:1 race/water ratio or varied. Cooking time also varies by type. The instructions on the back will give you a guide to making their specific rice, though. This recipe calls for 3 cups of COOKED rice, so please check the back of the box to see how much rice and water you need to add to equal 3 cups of the finished product. To cook rice, it’s generally just water+rice in a pot *with a lid*, then use high heat to bring it to a boil, as soon as it comes to a boil, cut the heat down to low and let it simmer. Do not lift the lid until the directed time has passed. Season it (usually just salt and pepper), fluff it with a fork.
Just made this! It’s delicious! Is the listed nutrition for one serving?
Yes it is! That being said, it’s hard to calculate exactly how much marinade the chicken absorbs, so I’d say the calories listed are most likely an over estimate.
Gonna do this today, thanks! Suggestion: we should avoid using plastic, especially single use plastic, when possible. We can marinade in a NY kind of pot, bowl or pan just as well. Now, time to get cooking 🙂
I completely agree, the meal prep containers shown in my recipe are reusable!
These images are just wonderful all the dishes look so yummy and I will surely try some of these out as I want to make it for myself and husband thanks for the great share of information
I tried this exactly how it tells you to and it came out amazing ! I made my own pico de gallo and once it is all mixed it tasted just like chipotle.
So glad to hear you enjoyed it, thanks for reporting back!
This was absolutely delicious and easy to do! Thank you so much!
You always post the best looking recipes right after I come back from the grocery store. 🙄 Putting this on the menu for two weeks from now.
The recipe does not call for chili powder but the instructions do-how much?
I fixed the recipe, thank you so much for pointing that out!
I have a question regarding the nutrition for the burrito bowl. It reads that there is 1g Fiber – is this true or a typo? I thought for sure that the black beans would pack a hearty fiber punch.
Thank you,
Flora
I ran the numbers again and you’re right!!! Nutrition label has been updated.