If you work night shifts or find yourself lacking the time or energy to prepare nutritious meals in the evening, these simple meal prep ideas are just what you need. These dinner prep suggestions will allow you to enjoy more flavorful dishes with ease.
As you might guess from this blog, I’m a huge advocate of meal-prepping!
These straightforward meal prep recipes are a fantastic way to save time throughout the week while indulging in healthy, budget-friendly meals made from ingredients available at your local grocery store.
If you’re here, you’re likely searching for efficient ways to streamline your dinner prep for the upcoming week with healthy meal ideas.
With that in mind, I’m excited to share thirty-one delectable and healthy meal prep recipes that will take your meal-prep routine to the next level.
Let’s get inspired!
1. Honey Garlic Chicken
Source: allnutritious.com
I’ve got a wealth of meal prep recipes ready to share, and you’ll find plenty of them right here. This simple recipe bursts with rich Asian flavors, using only a few basic ingredients!
With this recipe in hand, you might find it hard to resist until dinner time. They’re incredibly easy to whip up, and the chicken remains tender and flavorful for hours.
This is definitely one of the top meal prep recipes to keep your work week on track.
Per Serving:
• Calories: 803
• Fats: 23g
• Protein: 47g
• Carbs: 105g
• Fiber: 4.1g
• Sugar: 26g
2. Vegan Vegetable Pad Thai
Source: plantbasedonabudget.com
Pad Thai is a fantastic option for dinner meal prep. One of the most efficient ways to enjoy this Thai classic is by making a big batch at once, which will save you significant time and energy for future meals.
This vegan version is not only more budget-friendly than its meat counterpart but also packed with nutritious ingredients like fresh vegetables, ensuring you stay healthy and satisfied.
Per Serving:
• Calories: 440
• Fats: 20g
• Protein: 12g
• Carbs: 58g
• Fiber: 9g
• Sugar: 14g
3. Instant Pot Spicy Chicken with Quinoa
Source: allnutritious.com
Pressed for time? Dedicate just twenty-five minutes of your day to whip up this mouthwatering spicy quinoa chicken. The Instant Pot is your go-to ally for saving precious minutes!
The chicken turns out incredibly tender and juicy.
Paired with beans and fresh veggies like bell peppers, and packed in your favorite meal prep containers, this dish offers a balanced meal that will fuel you for hours.
Per Serving:
• Calories: 767
• Fats: 11g
• Protein: 65g
• Carbs: 104g
• Fiber: 30g
• Sugar: 12g
4. Sheet Pan Chicken Thighs
Source: eatbeautiful.net
There’s no simpler way to prepare a meal than with a sheet pan recipe. These boneless chicken thighs are a breeze to cook and can easily satisfy a whole family with minimal effort.
And the best part? Cleanup is a snap, so you won’t be spending hours on dishes! These chicken thighs are incredibly versatile, making them the perfect match for any side dish you prefer.
Per Serving:
• Calories: 537
• Fats: 42g
• Protein: 37g
• Carbs: 1g
• Fiber: 0g
• Sugar: 0g
5. Baked Herb Chicken Breasts with Couscous
Source: allnutritious.com
Baking chicken breasts is a top choice for healthy meal prep, but many recipes fall short on flavor.
Not this one! This recipe is my go-to for tender, juicy chicken that’s packed with aromatic herbs, making it both flavorful and satisfying.
Per Serving:
• Calories: 633
• Fats: 17g
• Protein: 61g
• Carbs: 56g
• Fiber: 7.5g
• Sugar: 9.7g
6. Teriyaki Chicken Meal Prep
Source: ifoodreal.com
Making teriyaki chicken is simpler than you might imagine! This meal prep dinner is a perfect crowd-pleaser that’s sure to delight the entire family.
Serve it alongside fresh snow peas and brown rice for a delicious blend of flavors and textures.
Per Serving:
• Calories: 489
• Fats: 15g
• Protein: 30g
• Carbs: 58g
• Fiber: 4g
• Sugar: 16g
7. Stir Fried Pork with Ginger and Soy
Source: allnutritious.com
Few dishes are as simple to prepare as a quick stir-fry. Packed with protein and vegetables in one pan, this easy meal can last you for days.
This stir-fry pairs perfectly with noodles, rice, or can be enjoyed on its own. It’s delicious! And if you’re counting calories, you’ll be pleased to know that each serving has just 400 calories, helping you stay on track with your goals.
Per Serving:
• Calories: 409
• Fats: 19g
• Protein: 32g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 8g
8. Cobb Salad Meal Prep
Source: summeryule.com
If you’re on a weight loss journey, this flavorful Cobb salad is a fantastic option. It’s loaded with protein and nutritious vegetables, making it a great choice for a healthy meal. Plus, it’s incredibly easy to prepare in large batches.
The secret to an exceptional Cobb salad lies in achieving the right blend of ingredients. With blue cheese offering a bold taste, it’s important that the other components create a harmonious balance.
Craving more light and refreshing meal options? Explore these simple meal prep salads!
Per Serving:
• Calories: 413
• Fats: 25.5g
• Protein: 32.9g
• Carbs: 13.6g
• Fiber: 6.6g
• Sugar:
9. Spicy Pineapple Chicken
Source: allnutritious.com
Next in line is another favorite recipe of mine: spicy pineapple chicken. This dish perfectly balances sweet and spicy flavors, making it an ideal choice for speedy weeknight dinners when served with a side of seasoned rice.
The highlight of this meal is definitely the marinade. The pineapple juice works wonders in tenderizing the chicken, leaving it juicy, sticky, and full of sweetness.
Don’t miss out on these other delicious chicken and rice meal preps—they’re sure to be a hit!
Per Serving:
• Calories: 324
• Fats: 10g
• Protein: 31g
• Carbs: 29g
• Fiber: 1.8g
• Sugar: 23g
10. Chickpea Gyro Lunch Boxes
Source: amandascookin.com
A homemade chickpea gyro is an excellent choice for lunch or dinner. You can prepare this chickpea filling in large quantities, making it a breeze to plan multiple meals at once.
If you’re steering clear of bread, consider using this chickpea filling in different ways. It’s great as a protein-rich salad topping!
Per Serving:
• Calories: 432
• Fats: 7g
• Protein: 20g
• Carbs: 72g
• Fiber: 8g
• Sugar: 3g
11. Chicken Burrito Bowls
Source: allnutritious.com
Here’s another favorite recipe of mine that I make regularly! These vibrant chicken burrito bowls are packed with nutrition in every bite, which is why they’re one of my top choices!
With a delightful mix of burrito ingredients, you’ll be adding plenty of healthy veggies to your meals. The best part? You’ll be so focused on the delicious flavor that you won’t even realize how nutritious they are!
Per Serving:
• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g
12. Quinoa Hummus Bowl
Source: thesaltandsweet.com
Do you prefer grazing over sticking to three meals a day? This quinoa hummus bowl acts as a bowl of nutritious snacks that’s always within reach.
For meal prepping dinner, this recipe is perfect for making large portions. Keep this bowl handy to snack on throughout the evening.
Per Serving:
• Calories: 495
• Fats: 16g
• Protein: 20g
• Carbs: 72g
• Fiber: 16g
• Sugar: 9g
13. Salmon Meal Prep with Veggies
Source: allnutritious.com
This salmon meal prep bowl is quickly becoming one of my top choices for preparing salmon, and it’s incredibly simple to make! The salmon is braised in a light, sticky dressing that develops a delicious char during cooking.
This nutritious meal prep bowl is perfect for dinner and pairs beautifully with a fresh, leafy salad, sweet potatoes, and a hint of citrus.
Don’t miss out on this mouthwatering salmon sheet pan dinner with veggies—it’s sure to be a hit!
Per Serving:
• Calories: 806
• Fats: 45g
• Protein: 54g
• Carbs: 53g
• Fiber: 13g
• Sugar: 16g
14. Vietnamese Vermicelli Bowl
Source: mikhaeats.com
Who can resist a tasty Vietnamese meal? Get a head start on dinner with this easy summer recipe. Vermicelli noodles are budget-friendly and make a perfect foundation for a light meal.
The star of this dish is undoubtedly the chicken. This amazing marinade will have you coming back to this recipe time and time again!
Per Serving:
• Calories: 636
• Fats: 13g
• Protein: 32g
• Carbs: 98g
• Fiber: 6g
• Sugar: 9g
15. Salsa Shredded Chicken
Source: allnutritious.com
I’m really into this salsa-shredded chicken. It’s a high-protein dish that ensures the chicken stays incredibly tender and juicy as it simmers in flavorful salsa.
The grilled peppers and quinoa complement the meal perfectly. They’re budget-friendly and rich in fiber, which is great for your digestive health.
Per Serving:
• Calories: 554
• Fats: 16g
• Protein: 62g
• Carbs: 46g
• Fiber: 14g
• Sugar: 21g
16. Chicken Grain Bowls
Source: mytherapistcooks.com
When it comes to gut health, this chicken grain bowl feels like a dream come true for your microbiome. It’s a perfect choice for a nutritious dinner, packed with leafy greens, whole grains, fiber, and protein—truly a blessing.
This Mediterranean-inspired dish features a variety of fresh ingredients, making it an excellent option for meal prepping during the warmer months.
Per Serving:
• Calories: 669
• Fats: 34g
• Protein: 36g
• Carbs: 55g
• Fiber: 16g
• Sugar: 9g
17. Sheet Pan Chicken Fajitas
Source: allnutritious.com
When you’re getting all your dinners sorted for the week, efficiency is key. With this sheet pan meal, you can have several dinners prepped in just 30 minutes! Now that’s what I call efficient.
You can customize these fajitas to fit your preferences. Just use the vegetables you have available and the fajita spice to whip up a nutritious meal!
Per Serving:
• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g
18. Three Bean Chili
Source: eatloveeats.com
There’s nothing quite like enjoying a warm, hearty chili during the winter months. Imagine this: having a delicious chili ready and waiting for you whenever you need it—no cooking involved!
That’s the magic of this amazing meal prep recipe. Simply prepare a big pot of aromatic chili, and your week is set!
Per Serving:
• Calories: 270
• Fats: 6.4g
• Protein: 13g
• Carbs: 42.1g
• Fiber: 11.8g
• Sugar: 10.2g
19. Greek Sheet Pan Chicken Dinner
Source: allnutritious.com
When it comes to effortless one-pot meals, consider this Greek-inspired sheet pan chicken dinner. Packed with fresh vegetables and lean protein, it’s both nutritious and irresistibly tasty.
You can customize your meal prep for this dish however you like. Chop the vegetables in advance and roast them when needed, or prepare everything all at once and simply reheat it when you’re ready to eat.
Per Serving:
• Calories: 284
• Fats: 12g
• Protein: 29g
• Carbs: 15g
• Fiber: 3.4g
• Sugar: 5.3g
20. Instant Pot Vegetable Curry
Source: plantbasedwithamy.com
The Instant Pot is about to become your go-to ally in saving both time and money. You can whip up multiple servings of a delicious meal in just twenty minutes.
It may seem unbelievable, but that’s how fantastic this recipe really is!
Per Serving:
• Calories: 158
• Fats: 6g
• Protein: 4g
• Carbs: 21g
• Fiber: 4g
• Sugar: 5g
21. Sweet Chili Chicken Sheet Pan Dinner
Source: allnutritious.com
If you’re someone who loves sweet chili sauce, this recipe is perfect for you! With just a few minutes of prep and a single sheet pan, you can whip up a mouthwatering dinner.
This dish, inspired by Asian flavors, features hints of chili, cilantro, ginger, and lots of garlic. What’s not to love?
Per Serving:
• Calories: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g
22. Low Carb Chicken Parmesan Pizza Casserole
Source: lowcarbyum.com
Who can resist the thought of enjoying pizza several times a week? Even better, imagine if that pizza was also nutritious! This meal prep recipe makes that a reality.
Combining two beloved Italian classics into one delicious casserole, this low-carb chicken parmesan pizza is sure to win over your family. They’ll absolutely adore this meal.
Per Serving:
• Calories: 368
• Fats: 24g
• Protein: 30g
• Carbs: 7g
• Fiber: 2g
• Sugar: 3g
23. Vegan Lasagna with Spinach
Source: plantbasedonabudget.com
Vegan lasagna can be just as delicious as its traditional meat-based counterpart. This recipe demonstrates that perfectly! Each layer of this spinach-rich lasagna is packed with authentic Italian flavor.
The vegan cheese and pasta truly shine, delivering an ideal taste and texture without any animal by-products. Prepare a large batch and freeze it, so you always have a taste of Italian perfection ready to go.
Per Serving:
• Calories: 408
• Fats: 9g
• Protein: 23g
• Carbs: 60g
• Fiber: 6g
• Sugar: 12g
24. Filipino Pork Belly Adobo
Source: lowcarbyum.com
Filipino recipes truly excel at preparing pork, and this pork belly adobo is a perfect example. This deliciously sticky, slow-cooked pork belly is surprisingly simple to prepare.
For a quick and complete meal, serve it over a bed of steamed white rice and pair it with your favorite vegetable side dish.
Per Serving:
• Calories: 606
• Fats: 60g
• Protein: 12g
• Carbs: 2g
• Fiber: 0g
• Sugar: 0g
25. Chicken Bacon Ranch Pasta
Source: fantabulosity.com
Bacon, chicken, and ranch—what a perfect combo for comfort food! This amazing pasta dish comes together in less than 30 minutes and is incredibly delicious.
Since it’s a casserole, you can prepare it in advance and freeze it. Just bake at 350°F for 30 minutes to reheat from frozen when you’re ready to enjoy.
Check out these other fantastic pasta meal prep recipes!
Per Serving:
• Calories: 816
• Fats: 48g
• Protein: 30g
• Carbs: 61g
• Fiber: 2g
• Sugar: 4g
26. Vegan Pasta Primavera
Source: plantbasedonabudget.com
This pasta primavera is perfect for a speedy and straightforward meal prep that kids will enjoy. Primavera, meaning “spring style,” highlights light and sweet vegetables.
With just half an hour, you can whip up this delightful Italian dish.
Per Serving:
• Calories: 854
• Fats: 14g
• Protein: 38g
• Carbs: 146g
• Fiber: 18g
• Sugar: 10g
27. Whole Masoor Dal
Source: masalaandchai.com
Red lentils, also called whole masoor dal, are small, protein-rich gems that can be kept dry for an extended period.
Their long shelf life in a jar is a testament to their practicality. You can turn them into a variety of dishes, such as this easy spiced dal recipe that pairs wonderfully with a serving of rice.
Per Serving:
• Calories: 219
• Fats: 4g
• Protein: 13g
• Carbs: 33g
• Fiber: 16g
• Sugar: 3g
28. Vegetable Pasta Bake
Source: hungryhealthyhappy.com
This veggie-packed pasta bake is perfect for busy families looking for a simple meal prep option. It’s a true favorite, loaded with hearty vegetables and a savory tomato sauce.
Even the fussiest eaters will enjoy this wholesome casserole.
Per Serving:
• Calories: 648
• Fats: 24g
• Protein: 35g
• Carbs: 81g
• Fiber: 16g
• Sugar: 28g
29. Paleo Chicken Thigh Recipe with Roasted Vegetables
Source: cheneetoday.com
Roasting chicken thighs and vegetables together melds their flavors beautifully. Whether you’re prepping meals for lunch or dinner throughout the week, this recipe has got you covered.
Got a bunch of root vegetables to use up? This recipe is perfect for incorporating any root veggies you have on hand!
Per Serving:
• Calories: 410
• Fats: 21g
• Protein: 21g
• Carbs: 39g
• Fiber: 7g
• Sugar: 19g
30. Bison Meatballs
Source: feastingnotfasting.com
Bison offers a robust, flavorful experience, particularly when simmered in a savory tomato sauce. These gluten-free meatballs are crafted without white flour or breadcrumbs, using almond flour instead for a delightful twist.
For convenience, I suggest making the meatballs in advance and storing them in the freezer. When you’re ready for a quick and delicious meal, simply add them to the simmering sauce and let them heat through in just ten minutes.
Per Serving:
• Calories: 377
• Fats: 26g
• Protein: 25g
• Carbs: 12g
• Fiber: 4g
• Sugar: 7g
31. 30-Minute Sesame Ginger Orange Beef
Source: theroastedroot.net
Our last recipe features a beloved Asian-American favorite: Orange Chicken. Found in restaurants across the U.S., this dish combines comforting Asian-inspired flavors that are hard to beat.
Beat those takeout temptations by preparing this flavorful dish ahead of time. Enjoy a healthier twist on your favorite Chinese takeout with a base of vegetable noodles!
Per Serving:
• Calories: 450
• Fats: 29g
• Protein: 39g
• Carbs: 24g
• Fiber: 0g
• Sugar: 9g
Source: https://allnutritious.com/dinner-meal-prep/
