Planning your meals in advance is a smart way to set yourself up for a smooth week. With these easy meal prep ideas, you can enjoy a variety of ready-made meals without the hassle.
In today’s fast-paced world, everyone seems to be juggling more than ever. Meal prepping is a simple way to take one thing off your plate—literally!
Dedicate a Sunday to preparing meals in large batches for the week ahead. It’s a relief to have dinner ready when you walk in the door after a long day, especially when the kids are starving.
Despite what you might think, meal prep doesn’t have to be a lengthy process. You don’t need any fancy gadgets either—just your everyday kitchen tools and some reliable, food-safe containers.
What’s the Easiest Food to Meal Prep?
The answer varies depending on your preferences, but pasta is a go-to for many. A quick and easy option is to mix cooked pasta with marinara sauce and top it with shredded cheese, which will melt perfectly when reheated.
Egg muffins are another popular choice for breakfast prep. Just whisk eggs with a splash of milk, seasonings, and your favorite veggies, sprinkle some cheese on top, and bake!
What Meals Are Best for Meal Prep?
The best meals to prep are those that reheat well or don’t need reheating at all. Complete dishes with protein, grains, and veggies—like grilled chicken, rice, and roasted vegetables—are perfect.
Salads (with dressings kept separate) and cold pasta dishes also work great for meal prep. Below, we’ll explore some of the best meal prep ideas!
Simple Meal Prep Ideas
Many of these healthy meal prep recipes take less than 30 minutes from start to finish, and all of them are simple to prepare.
1. Air Fryer Maple Salmon
2. Mini Crustless Quiche Cups with Sausage and Cheese
Source: twohealthykitchens.com
Kick off your day on a high note with these simple, protein-packed mini quiche cups.
Whisk together eggs, milk, onion powder, and a pinch of salt for a flavorful and creamy base. Add in some precooked turkey sausage and a sprinkle of shredded cheese for a delightful mix of textures.
Bake until golden, and pair with fresh fruit for a wholesome and nutritious breakfast!
3. Breakfast Crunchwrap
Source: lovefromtheoven.com
Enjoy mouthwatering layers of gooey cheese, fluffy scrambled eggs, crispy hash browns, and savory sausage in every bite of this breakfast crunchwrap!
Before putting your wraps together, be sure to precook the hash browns, eggs, and sausage. For a flavor boost, season your sausage with a pinch of garlic and onion powder.
For an extra cheesy delight, use a mix of smooth nacho cheese and shredded cheddar. Then, fry or bake your wraps until they’re golden and perfectly crunchy.
4. Lemon Blueberry Baked Oatmeal
Source: bluesbestlife.com
Lemon and blueberries make a delightful duo, and this baked oatmeal is packed with their vibrant, refreshing flavors! To achieve the ultimate citrusy taste, be sure to incorporate both lemon juice and zest. Each bite offers a delicious pop of blueberries, making it irresistible.
For a moist texture, applesauce is the key. Its subtle flavor lets the other ingredients shine while also adding a touch of sweetness, complemented perfectly by maple syrup.
Pair your baked oatmeal with Greek yogurt and a drizzle of homemade sweet blueberry syrup for a delicious finish.
This dish is an excellent choice for Sunday meal prep, setting you up for a flavorful week ahead!
5. Veggie Brown Rice Stir Fry
Source: plantbasedonabudget.com
This nutritious brown rice stir-fry is packed with vibrant veggies, rich flavor, and a good dose of protein!
For a more flavorful and tender base, cook your brown rice in vegetable broth. Sauté onion, red bell pepper, broccoli, and fresh garlic to enhance the taste of your rice and tofu.
6. Smoothie Freezer Packs
Source: xoxobella.com
Prepare a stash of healthy frozen smoothie packs for those hectic mornings!
A mix of raspberries, blueberries, strawberries, and bananas is a fantastic option. For an extra boost, toss in some spinach or kale. You can even throw in dried fruits like dates or figs for added sweetness.
When you’re ready, just empty a pack into your blender, add your preferred milk or juice, blend until silky smooth, and you’ve got a delicious, energizing breakfast in no time!
7. Chicken-Apple Sausage Breakfast Burritos
Source: twohealthykitchens.com
Start your day with a satisfying and wholesome breakfast burrito! Enjoy the delightful sweetness of tender chicken-apple sausage and roasted butternut squash, perfectly complemented by savory red bell peppers, onions, and a touch of sage.
And of course, no breakfast burrito is complete without fluffy scrambled eggs and a generous sprinkle of melted cheddar cheese to tie it all together!
Simple Healthy Meal Prep Ideas
These meal prep ideas are both nutritious and easy to whip up. Incorporate whole grains and fresh vegetables for a healthy, balanced meal.
8. Mexican Red Bean Quinoa Casserole
Source: allnutritious.com
Savor the rich, familiar flavors of Mexican cuisine with this hearty red bean casserole. Quinoa takes the place of pasta, offering a nutritious twist!
This dish is a medley of tastes and textures: white onion, corn, and red bell pepper bring a burst of sweetness and freshness, while quinoa adds a delightful nuttiness and satisfying bite.
No casserole is complete without cheese, so sprinkle in some shredded cheddar. For an extra kick, swap it for Pepper Jack or toss in some chilis to spice things up!
9. Burrito Bowls
Source: freeyourfork.com
These scrumptious burrito bowls are packed with protein and whole grains, offering all the flavors of a traditional burrito but with a healthier twist!
Enhance the ground turkey with a mix of spices like chili powder, oregano, dried onion, garlic powder, cumin, and paprika for a burst of flavor.
The creamy black beans and crisp, sweet corn add delightful textures to the dish. For a true Mexican touch, squeeze in a wedge of lime and sprinkle with fresh cilantro!
Top your burrito bowls with your favorite garnishes—fresh salsa, creamy avocado, and crumbled cotija cheese make excellent choices.
Looking for gluten-free options? Explore these fantastic gluten-free meal prep recipes!
10. Salmon Meal Prep with Veggies
Source: allnutritious.com
Succulent and flaky salmon complements the sweetness and nutrition of vibrant veggies, while a blend of spices enhances the overall flavor of the dish.
Season your vegetables with a mix of ground ginger, paprika, cumin, and garlic to elevate their taste. Add a touch of soy sauce to your salmon for a savory umami kick.
Pairing salmon with sweet parsnips, carrots, beets, and sweet potatoes creates a harmonious and satisfying meal. Finish off your meal prep bowls with a sprinkle of fresh parsley and a squeeze of lemon wedges for a burst of freshness.
11. Mediterranean Grain Bowls
Source: twocloveskitchen.com
These bowls are packed with wholesome veggies, whole grains, and vibrant Mediterranean flavors. For faster prep, opt for pre-cooked grains.
Crisp spring greens, cool English cucumber, refreshing mint, and aromatic dill infuse your bowls with a burst of freshness. Enhance the textures with tender chickpeas and Kalamata olives.
To add a delightful crunch, toss in pine nuts along with brown rice. A touch of salty feta cheese brings everything together! For the perfect dressing, whisk together olive oil, garlic, lemon juice, oregano, salt, and pepper.
Don’t miss out on these other delicious meal prep bowl ideas!
12. Teriyaki Turkey Rice Bowl
Source: sugarandsnappeas.com
Enjoy a flavorful Asian-inspired brown rice bowl packed with nutritious ground turkey and tender vegetables. It’s all topped with a delectable sweet and savory teriyaki sauce!
For the veggies, fresh broccoli, carrots, onions, and frozen peas are perfect choices. Boost the flavor with garlic, ginger, and a touch of sriracha to make the ingredients pop.
For an exceptional taste, make your teriyaki sauce from scratch. Mix soy sauce, rice vinegar, cornstarch, ginger, garlic, and sesame seeds, then stir in honey for a sweet and sticky finish!
13. Stuffed Pepper Meal Prep
Source: amandascookin.com
For this meal prep, you’ll enjoy a vibrant combination of quinoa-stuffed peppers and a robust bean salad.
First, fill your peppers with a savory blend of fluffy quinoa, rich beans, and sweet corn. Elevate the taste with a kick of garlic, onion, cumin, and smoked paprika. Top it all off with a generous sprinkle of Monterey Jack cheese for a deliciously melty finish!
For the bean salad, mix together kidney beans, black beans, yellow corn, diced red bell pepper, and chopped red onion. Toss it with white vinegar, cumin, jalapenos, and cilantro for a zesty, refreshing flavor.
Finish off your meal with a side of crispy chips, a dollop of sour cream, creamy avocado slices, and a squeeze of lime wedges!
14. Spicy Tuna Bowls
Source: chefsavvy.com
Transform a simple tuna roll into a vibrant, spicy tuna meal prep bowl! Start by pairing tender white rice with a zesty, spicy tuna mix for that classic sushi roll essence.
Combine canned tuna with a spicy mayo blend: just mix mayo, sriracha, and a touch of nutty sesame oil.
For a burst of crunch and freshness, toss in slices of cucumber. Add shredded carrots tossed in rice vinegar, sugar, and salt for a tangy, pickled flavor.
Finish with a sprinkle of crunchy sesame seeds and a drizzle of spicy mayo for an irresistible touch.
15. Greek Quinoa Salad Jars
Source: littlespicejar.com
Create layered salad jars for a convenient, nutritious lunch option. This Greek quinoa variation is both hearty and diverse in textures!
Begin by layering in a lemon and herb dressing made from olive oil, lemon juice, honey, Dijon mustard, garlic, and oregano.
Next, include artichoke hearts, roasted red bell peppers, and chickpeas. For a burst of freshness, add cucumber, kalamata olives, red onion, and sundried tomatoes.
Top your jars with salad greens and fresh basil to keep them crisp and prevent them from getting soggy from the dressing. Finally, sprinkle with crumbled feta cheese for a salty finish!
16. Cinnamon Overnight Oats
Source: bluesbestlife.com
Overnight oats make a fantastic, grab-and-go breakfast option. This particular recipe offers a delightful cinnamon roll flavor that’s simply irresistible!
Start by combining your oats with Greek yogurt, almond milk, and chia seeds. Vanilla pairs beautifully with cinnamon, enhancing the flavor. For a touch of natural sweetness, incorporate maple syrup.
Finish by mixing maple syrup and cinnamon together and drizzling it over your oats for a delicious touch.
17. Mexican Shrimp Bowl
Source: thefoodolic.com
This vibrant Mexican shrimp bowl is packed with flavor and freshness! Infuse your shrimp with a splash of tequila for an extra kick, complemented by garlic, chili, and a hint of lime juice.
The tender white quinoa adds a delightful nutty touch, while fresh mango brings a burst of sweetness. Creamy avocado enhances the texture beautifully.
Top it off with pico de gallo for a zesty, spicy kick and garnish with cilantro leaves to add a touch of brightness and freshness.
18. Lemon Orzo Salad with Asparagus and Feta
Source: sprigandspoon.com
This vibrant salad blends crisp asparagus, tangy lemon, and savory feta for a delightful fusion of flavors. The addition of orzo allows the fresh veggies to take center stage, creating a harmonious dish.
Pairing asparagus with snap peas, red onion, and carrots adds a lovely crunch and color. Kalamata olives and chickpeas enhance both texture and taste, making each bite satisfying.
For a zesty dressing, whisk together lemon juice, zest, olive oil, red wine vinegar, and garlic to elevate the salad.
This recipe is a perfect choice for a refreshing and healthy summer meal prep!
19. Garlic Shrimp
Source: healthyrecipes101.com
A generous amount of garlic, butter, and a touch of seasoning create shrimp with an irresistible flavor! Pair them with a crisp, fresh salad and a zesty dressing for a delightful meal.
Sauté fresh shrimp in butter with minced garlic, salt, and pepper. Once cooked, toss in some parsley and red pepper flakes.
For the salad dressing, whisk together olive oil, lemon juice, honey, mustard, and a pinch of pepper. Drizzle it over your salad, and enjoy with your scrumptious garlic shrimp!
Chicken Meal Prep Ideas
Here are some meal prep recipes where succulent chicken takes center stage as the main protein source!
20. Honey Garlic Chicken
Source: allnutritious.com
Indulge in juicy chicken thighs enveloped in a mouthwatering, sticky sauce that’s both sweet and savory. Pair them with fluffy rice that eagerly absorbs every bit of the flavorful glaze.
The blend of sweet honey, aromatic garlic, and umami-rich soy creates a tantalizing coating. The natural sugars in the honey caramelize the chicken to perfection!
Finish off your dish with a sprinkle of fresh green onions for a burst of color and flavor before serving.
21. Buffalo Chicken Rice Bowl
Source: agratefulmeal.com
Tender, shredded chicken gets a zesty kick from a spicy buffalo sauce, creating a mouthwatering main dish. Paired with a crisp cabbage slaw and fluffy rice, this meal is a satisfying feast.
To whip up your buffalo chicken, simply blend melted butter with Frank’s wing sauce, then toss it with your cooked chicken.
For the slaw, whip up a tangy dressing by mixing mayo, Greek yogurt, apple cider vinegar, honey, garlic powder, and dill. Toss this delicious dressing with shredded cabbage until everything is perfectly coated.
Finish off your meal with a side of creamy avocado and a sprinkle of fresh cilantro for the perfect touch of flavor.
22. Instant Pot Spicy Chicken with Quinoa
Source: allnutritious.com
This chicken dish is a delightful medley of flavors and textures! Imagine crispy peppers, creamy beans, and tender chicken pieces all coming together.
Combine salsa sauce, uncooked quinoa, and chicken breast in your Instant Pot, adding a mix of garlic powder, chili powder, paprika, cumin, salt, and pepper for an extra kick of flavor.
Once cooked, serve the chicken and quinoa in bowls or meal prep containers. Top with vibrant slices of red and green bell peppers, red kidney beans, and a sprinkle of fresh parsley for a colorful, delicious finish.
23. Greek Chicken Bowls
Source: modernhoney.com
Transport your taste buds to Greece with these vibrant Greek chicken bowls! Imagine succulent lemon-marinated chicken paired with a medley of fresh, colorful vegetables, tangy olives, creamy feta, and a cool, refreshing tzatziki sauce.
For perfectly tender chicken, marinate it in a mixture of Greek yogurt, zesty lemon juice, olive oil, red wine vinegar, and a sprinkle of oregano, salt, and pepper.
Top it off with crunchy cucumber, sweet grape tomatoes, and bold red onion. Don’t forget to include rich Kalamata olives for that authentic Greek flavor!
24. Spicy Pineapple Chicken
Source: allnutritious.com
This spicy pineapple chicken is a delightful mix of sweet, spicy, and umami flavors that comes together quickly and effortlessly!
Marinate your chicken thigh pieces in a bold blend of chili sauce, pineapple juice, soy sauce, ginger, garlic, and red pepper flakes.
For an extra kick, add jalapeños, and let the sweetness of pineapple chunks perfectly balance the heat.
25. Chicken Burrito Bowls
Source: chefsavvy.com
This flavorful chicken burrito bowl features cilantro-lime rice, tender chipotle-marinated chicken, black beans, and a vibrant homemade salsa.
Marinate your chicken in a blend of chipotle in adobo, oregano, cumin, onion powder, and garlic powder. The bright acidity of lime juice adds a perfect counterpoint to the rich, smoky flavors.
Prepare a fresh salsa using ripe tomatoes, crisp red onion, garlic, cumin, and cilantro. Cook your rice with plenty of garlic, then mix in a generous squeeze of lime juice and fresh cilantro for a zesty finish.
Add these ingredients to your shopping list and enjoy a week of tasty meals!
26. Lemon Chicken with Veggies
Source: allnutritious.com
Indulge in a burst of flavor with zesty lemon chicken paired with sweet, wholesome vegetables. This dish is a delightful choice for anyone who enjoys a touch of sweetness in their meals!
Create a savory marinade for your chicken using a blend of onion, garlic, salt, and pepper. A splash of chicken stock ensures tender, juicy meat, while the lemon juice adds a bright, tangy punch!
For perfectly caramelized sides, roast sweet potatoes and broccoli seasoned with garlic powder and a hint of paprika.
Top it all off with dill-infused cherry tomatoes for an extra layer of sweetness that ties the dish together beautifully.
27. Pesto Chicken Quinoa Bowl
Source: blessthismeal.com
Savor the vibrant flavors in this healthy dish featuring chicken and quinoa. A medley of fresh veggies completes the meal beautifully.
Start by coating your chicken in a mix of pesto, paprika, and plenty of garlic before cooking. A splash of lemon juice elevates the flavor even more.
Prepare the quinoa in chicken broth with a hint of pesto to enhance its taste. Pair it with creamy avocado, hearty chickpeas, zesty red onion, and crisp sliced carrots. Fresh cherry tomatoes bring a burst of juiciness.
For a delicious dressing, blend pesto with olive oil and lemon juice.
28. Baked Herb Chicken Breasts with Couscous
Source: allnutritious.com
For a wholesome and flavorful meal, start with tender, herb-infused baked chicken breasts as the centerpiece. Pair them with vibrant vegetables and fluffy couscous to create a balanced dish.
To elevate your chicken, whip up a marinade using olive oil, fresh basil, oregano, garlic powder, salt, and pepper.
Roast a mix of zucchini, sweet red onions, and colorful bell peppers—red and yellow—for a burst of taste. Don’t forget to toss in plenty of garlic cloves for that extra zing!
29. Pulled Buffalo Chicken and Rice
Source: hauteandhealthyliving.com
Enjoy a hearty, nutritious meal featuring roasted garlic cauliflower paired with flavorful buffalo chicken and tender brown rice.
Start by slow-cooking the chicken in your crockpot until it’s ready to be shredded. Then, blend lime juice, honey, and chicken stock with Frank’s buffalo sauce, and season with cumin, paprika, garlic, chili, and onion powders for a zesty kick.
For the rice, cook it in chicken stock to enhance its richness, and add a splash of lime juice for a bright, tangy finish.
Toss cauliflower florets in olive oil, parsley, and garlic, then roast them to perfection, letting the edges turn golden and crispy for that satisfying crunch.
30. Chicken Fajita Meal Prep Bowl
Source: allnutritious.com
For fajitas, the essentials are stir-fried chicken, bell peppers, and onions. For a delightful, sweet twist, toss in some baked Brussels sprouts!
Season your chicken with chili powder, paprika, cumin, salt, and pepper. A squeeze of lemon juice brings a tangy balance to the spices.
This dish is already tasty on its own, but feel free to add your favorite fajita toppings for an extra burst of flavor and texture!
31. Spicy Curried Chicken Meal Prep Bowl
Source: allnutritious.com
Infuse your chicken with the rich and aromatic spices of India by marinating it in a blend of curry powder, paprika, oregano, salt, pepper, and minced garlic. This combination creates a deep, savory flavor that pairs perfectly with low-carb vegetables.
For a nutritious and delicious meal, serve the chicken alongside seasoned broccoli, cauliflower, or Brussels sprouts. A simple drizzle of olive oil, along with a sprinkle of salt and pepper, enhances the natural flavors of these veggies.
Looking for more quick and easy dinner ideas? Explore these dinner meal prep recipes for busy days!
Vegan Meal Prep Ideas
If you’re following a vegan diet, these flavorful meal prep ideas are just what you need to keep your meals exciting and satisfying.
32. One Pot Vegan Chili
Source: nourishedwithnatalie.com
A vegan chili is a warm, flavorful, and satisfying dish that truly shines as a one-pot wonder!
Start by using wholesome beans, like pinto and red kidney beans, for a hearty base. Sweet red bell peppers and crushed tomatoes add a burst of veggie goodness.
The base flavor comes from sautéed yellow onion and crushed garlic. Enhance this with a blend of chili powder, cumin, garlic powder, oregano, and a dash of cayenne for a bit of heat.
Top off your hearty chili with your favorite additions. Shredded cheese, fresh cilantro, and creamy avocado are all great choices!
33. Black-Eyed Peas Curry
Source: flavourstreat.com
Black-eyed pea curry is a beloved staple in Indian cuisine. It’s not only quick and easy to prepare but also packed with nutrients, using common pantry staples. Instead of relying on pre-made curry powder, try crafting your own vibrant spice blend!
For the best results, soak your dried peas before cooking. Once that step is done, the rest of the process is a breeze!
The foundation of your curry comes from yellow onion, tomato puree, coriander, ginger, garlic, and a splash of lemon. To deepen the flavor, add bay leaf, cumin, turmeric, garam masala, chili powder, and additional coriander.
Finish with a touch of lemon juice and a sprinkle of shredded coconut for a beautifully balanced, subtly sweet flavor in your curry.
34. Sweet Potato Casserole with Black Beans, Kale, and Quinoa
Source: happykitchen.rocks
This nourishing casserole is a delightful blend of savory, sweet, and healthy elements. The creamy roasted garlic sauce combines beautifully with a medley of veggies, beans, and grains, creating a flavor profile that’s simply irresistible!
Sweet potato forms the sweet foundation of this dish, while kale introduces a hint of bitterness that harmonizes with the richness of black beans and quinoa.
Season with salt, black pepper, and fresh rosemary to infuse an aromatic herby essence. Finally, a golden, crunchy breadcrumb topping crowns this casserole with a satisfying finish.
35. Lemon Dill Quinoa Chickpea Salad
Source: kitchentreaty.com
Try this quick and vibrant chickpea salad using just a few key ingredients. The wholesome quinoa pairs perfectly with chickpeas for a nutritious boost.
Add scallions, fresh dill, lemon juice, and Dijon mustard for a burst of flavor. Finish it off with a drizzle of extra virgin olive oil to bring all the elements together.
36. Chickpea Curry
Source: foxandbriar.com
Indulge in a vibrant and satisfying vegan chickpea curry that’s both effortless and mouthwatering! Create a rich, creamy foundation using coconut milk, curry paste, peanut butter, and soy sauce.
Add a mix of sweet butternut squash, yellow onion, red bell pepper, and spinach, then fold in tender chickpeas for a hearty finish.
Pair this delightful curry with nutritious brown rice and a dollop of plain yogurt for a complete and flavorful meal.
37. Oil-Free Chickpea Salad
Source: plantbasedonabudget.com
This fantastic vegan substitute for tuna or egg salad is ready in just five minutes! Plus, it’s oil-free, making it a super healthy option.
Chickpeas pair perfectly with crunchy red bell pepper, celery, and a ripe, juicy tomato. For a tangy kick, add dill pickle and Dijon mustard.
Season with onion powder, paprika, garlic powder, salt, and pepper to create a deliciously balanced flavor.
38. Banana Cinnamon Overnight Oats
Source: savorthespoonful.com
Overnight oats are perfect for hassle-free meal prep. Just grab a jar from the fridge, and you’ve got breakfast all set! This version has a delightful banana bread flavor.
Combine rolled oats, almond milk, and chia seeds with mashed bananas. Add a touch of cinnamon and vanilla extract for a subtly sweet twist.
Mix everything together, and store in the fridge until you’re ready to enjoy!
39. Vegan Broccoli Cheddar Egg Cups
Source: resplendentkitchen.com
Even if you’re following a vegan diet, you can still enjoy “egg” cups. Whip up a simple batter using just three ingredients, then mix in your favorite fillings.
Start with chickpea flour, blend it with soy milk, and season to taste. For a bit of kick, paprika and turmeric work wonderfully. Nutritional yeast adds a delightful cheesy flavor!
Incorporate broccoli, yellow onion, and shredded carrots for an extra boost of veggie goodness.
40. Vegetable Frittata
Source: flavourstreat.com
These flavorful muffins make for a delicious breakfast or convenient snack, perfect for those on the move. They’re also great to include in a packed lunch.
Combine black pepper, oregano, and salt with chickpea flour, then mix with water to create a batter. For the best results, add shredded zucchini, carrot, bell pepper, and spinach for a veggie-packed treat.
41. Vegan Breakfast Casserole
Source: strengthandsunshine.com
A veggie-packed casserole makes a fantastic breakfast for the whole family! It starts with a hearty base of potato hash browns.
This dish pairs beautifully with vibrant red bell peppers, savory mushrooms, succulent tomatoes, onions, garlic, and fresh spinach.
Create your “egg” mixture using chickpea flour and water, and enhance the flavor with a touch of turmeric, pepper, and nutritional yeast.
For an extra cheesy kick, top with vegan cheddar. You can also boost the cheesy flavor by incorporating more nutritional yeast into your egg mixture.
Source: https://allnutritious.com/simple-meal-prep-ideas/
