Delicious and simple meal prep ideas that will save you time, money, and your sanity.
It’s no secret that meal prep is a great way to stay on track with your healthy eating goals, plus save time , and money,
These recipes are healthy and easy to make for a busy week ahead.
Make them tonight, or prepare the extra ingredients now to have an even easier life later on!
You’ll thank yourself when dinnertime rolls around this evening.
Not everyone has the time and energy to spend hours in the kitchen every day.
I know I don’t.
Luckily, there are plenty of easy meal prep ideas that can be completed in less than 30 minutes!
So, in this blog post, ill will be sharing 35 quick and simple recipes for delicious meals you can cook for the entire week!
You’ll spend less time cooking during the week because you already have easy meals planned.
If that doesn’t sound like it would help make your life easier, we don’t know what will!
GETTING STARTED WITH MEAL PREP
If you want to save time and money, making large batches of your favorite foods on the weekend is a good idea.
So what does meal prep mean?
Meal prep is when you prepare many healthy meals for the week in advance.
It’s super easy to start because all you have to do is cook up your favorite recipes and divide them into containers!
The best thing about cooking large batches of food on the weekends is that you can freeze many of these foods to last longer.
This will make sure everything tastes fresh after thawing too.
And that’s not all; meal prepping helps you save money, and it reduces waste too because you won’t end up throwing away groceries for getting bad.
After all, everything is accounted for.
With meal prepping, you will not get bored with one food one bit because there are endless possibilities.
Mix and match these meal prep ideas as much or as little as you want!
What are the different ways to meal prep?
There are many options you can choose from when meal prepping.
- You can make complete meals, so all you have to do is reheat the meals.
- You could also choose to prep just ingredients, reducing the time required for each meal during the week.
The best part is that you can also choose to make complete meals for dinner and meal prep ingredients for lunch, totally up to you.
The key is to decide on what works for you better based on your day-to-day schedule.
What do you need to get started with meal prepping?
You don’t need much to get started with meal prepping.
The first step is to determine what recipes you plan on cooking up during the week so you can buy everything accordingly.
Meal prepping makes grocery shopping easier because all you have to do is all you’ll need for an entire week all at once.
You might be wondering which foods are best for meal prep.
Well, there are plenty of options! Some examples include;
- Meats like chicken and steak;
- veggies like broccoli, spinach, or asparagus;
- healthy carbs such as brown rice or quinoa;
- whole-grain pasta dishes;
- fruit salads are perfect for breakfast or snacks throughout the day.
There’s no shortage of ideas when it comes to planning out your meals ahead of time.
Plus, these ingredients will last longer in the fridge because they won’t spoil nearly as fast if stored properly.
And another thing is, you really don’t need to be a chef or know how to cook complicated dishes because meal prep ideas are straightforward and usually involve cooking meat, fish, vegetables, and rice!
The second step is to ensure that you have enough containers for storage, too – I love using these glass containers (they look pretty on my countertop), but they are efficient.
They are available here!
Honestly, there’s nothing like seeing a refrigerator full of prepped meals.
So I’ve rounded up easy meal prep ideas to make your life easier.
Pick up these meal prep recipes and get started today!
Breakfast Meal Prep Ideas
These are healthy meal prep recipes that you can have for breakfast; they are quick to make, super easy, and super tasty!
1) Overnight oats in mason jars.
You can prep these the night before, so all you have to do is grab one when rushing out the door for work.
Ingredients: rolled oats, chia seeds, almond milk (or any other non-dairy option), cinnamon & vanilla extract, peanut or almond butter, depending on your preference. You’ll love this because not only does it taste great, but it’s packed with protein too!
2) Baked oatmeal cups/wraps
Meal prep baked oatmeal cups are perfect for breakfast.
They also keep their shape which makes them very convenient because then you can just unwrap a breakfast wrap and eat it on the way to work.
3) Egg cups
Egg cups make an excellent option for breakfast meal prep recipes because they are easy to make ahead of time.
All you have to do is put an egg in a muffin tin with any vegetables/cheese toppings you want and bake!
They’re also great because they can be easily stored.
So if you are short on space, it is not going to be a problem at all.
Recipe from cafe delites
4) Avocado toast
Avocado toast always makes for a quick breakfast meal prep idea.
All you need are slices of bread (gluten-free options available), avocado, salt & pepper, lemon juice, and optional red chili flakes – pop it in the oven or grill pan while the water boils for eggs or oatmeal.
You can even slice up some veggies like tomatoes, cucumbers, etc., and add that too!
5) Sweet potato toast
Sweet potato toast is a super popular healthy meal prep idea.
All you need are sliced sweet potatoes, coconut oil, salt & pepper, and fresh rosemary –
Bake for 25 minutes or until crispy!
You can also add any other toppings you want too like avocado etc.
6) Pancakes made with almond flour;
Pancakes are also a great idea for breakfast meal prep –
You can add in some healthy protein powder and make them extra filling!
You could even put some berries or bananas inside too.
7) Chia seed pudding with almond milk;
Chia pudding is one of my favorite breakfast meal prep recipes.
It works as an easy breakfast option because you can make it the night before, so all you have to do in the morning is grab your chia pudding and go!
You could even add some berries or sliced bananas for extra flavor.
I know you’ll love this because not only does it taste great, but it’s packed with protein too!
8) Greek yogurt parfaits;
Greek yogurt parfaits make for a tasty and ready-to-eat breakfast meal prep idea.
I love greek parfaits because it takes no time at all to make, plus there are endless flavor combinations (for the base) & they keep for several days, which makes weekday breakfasts much easier.
All you need is some Greek yogurt of choice, granola & fruit of your choice – simple yet delicious!
9) Healthy Breakfast burritos or wraps;
I love breakfast burritos and wraps because they’re quick to make, delicious, filling & you can put anything in them!
I like using scrambled eggs (gluten-free options available) and add some veggies if I want.
You could also leave the egg out and just use sausage or bacon – yum!
I love how everything works together.
Another way I make this is by using whole grain/gluten-free tortilla wrapped around scrambled eggs mixed with bell pepper, onion, spinach & cheese, then topped off with a roasted salsa which adds more flavor!
They make your weekly meal prep a breeze.
10) Omelette muffins;
These are a great idea for meal prep since you get all your food groups in one dish: vegetables/meat/eggs etc.. yummy!
Plus, they can be made ahead and ready to eat when you want them.
All you need are omelet ingredients of choice + salt & pepper, coconut oil for cooking, optional cheese – cook up your meat/veggies first before adding it to the eggs and then pour into a muffin tin that’s been greased with coconut oil.
Add cheese (optional) and bake for 15 minutes at 350F.
11) Protein pancakes;
Protein pancake is one of my best meal prep ideas.
They taste delicious & they’re such an easy breakfast idea, and they freeze well, so you can make a lot and have them for breakfast for the week.
– all you need is protein powder (gluten-free options available), milk of choice, one egg, salt, a tsp of baking powder, and oil.
Mix it until there aren’t any lumps left, and cook like regular pancakes on a griddle or pan!
Top with fruit/nuts if desired.
Prep time: 5 mins Cook time: 10 mins
Lunch Meal Prep Ideas / Dinner meal prep ideas
These lunch meal prep ideas will help make your life easier because they last all week long.
So if you’re always on the go, then these will be perfect for you since they have everything you need to keep going throughout your busy day!
These lunch ideas can also be made for dinner too.
12) Honey sesame chicken stir fry ;
Honey sesame chicken stir fry is one of my fave meal prep ideas.
It is an excellent option for a chicken meal prep and can be eaten as lunch and dinner.
All you need are some veggies (I like broccoli, snap peas, and carrots) with cubed chicken breast that’s already cooked;
Mix it all in a saucepan/sheet pan for about 20 minutes or until the veggies are crispy tender.
Add some honey to sweeten things up if you’ll like that too.
Honey sesame chicken stir fry is an excellent lunch meal prep idea which you can make ahead and heat up whenever you are ready to eat it.
You could even add rice noodles if you like that too – so delicious!! Yummy!
13) Greek quinoa salad ;
Greek quinoa salad is another great lunch option for weekdays since it lasts all week long.
It’s full of fresh vegetables, quinoa, and a homemade Greek dressing to make it extra tasty!
You can use garbanzo beans or olives as an optional add-in, too, if you want even more flavor.
Greek quinoa salad is a great vegetarian option for meal prep ideas.
14) Meal Prep Idea: Chicken burrito bowl ;
This chicken burrito bowl is one of my go-to lunch meal prep ideas because I love Mexican food but trying to eat healthy every once in a while helps me stay on track without feeling deprived, which is why this recipe suits me perfectly –
It is a terrific chicken meal prep option, and the ingredients are super simple, yet they taste amazing together!
All you need for this salad is
- some chopped romaine lettuce,
- diced tomatoes (I like grape/cherry),
- avocado slices,
- shredded carrots,
- black beans and
- cooked chicken breast all topped with some low-fat/no-added-sugar salsa.
Chicken taco meat is also an excellent ingredient for this recipe if you want to make it even easier!
Super easy meal prep option!!!
15) Spinach & artichoke white bean dip ;
Spinach and artichoke white bean dip are a must-have on your list of healthy meal prep recipes.
Not only does it taste delicious, but there are so many different ways you can eat it besides just dipping veggies into the container (although that’s a great option as well).
You could put crackers or pita chips in the bottom, top with your spinach and artichoke mixture and then add grilled chicken breast on top; I like using rotisserie chicken.
It’s a great make-ahead option for lunch or dinners.
16) Crockpot chicken and sweet potato bowls;
Crockpots are a lifesaver – especially during busy weeks!
Crockpot chicken and sweet potatoes bowl is perfect because all you have to do is make your meal using your crockpot.
It is a delicious healthy meal prep idea for you to try.
Here is a recipe by thespruceeats
17) Chicken parmesan zoodles ;
Here is another top on the list of chicken meal prep recipes.
Zucchini noodles have been my go-to lately because I’ve been trying to eat more veggies (I usually do this once or twice a week).
The chicken parmesan zoodle recipe is perfect for meal prep; all you need to do before eating is sauté some zucchini noodles and voila!
You could even use spaghetti squash as well if that works better for your taste buds.
18) Ranch black bean burgers;
This ranch black bean burger is an easy meal prep option.
It can be made ahead of time, so when the weekend comes around, you’ll have something healthy yet tasty to grill up on the grill instead of getting takeout.
A sure-fire way to save money too!
Here’s a recipe from all recipes.
19) Baked salmon with pesto veggies ;
This baked salmon recipe makes weeknight dinners much simpler, which works out perfectly for busy workdays where time flies by!
All you need is some wild-caught salmon (I like using sockeye), pesto, cherry tomatoes & zucchini – easy peasy!
This makes it a super easy meal prep idea.
20) Crockpot buffalo chicken soup;
This crockpot buffalo chicken soup recipe is perfect for busy days where all you have time for is ingredients into the pot.
When it’s ready, simply shred chicken, then serve in a bowl with some blue cheese or ranch.
It’s also gluten-free so that anyone can enjoy it!
21) Meal Prep Idea : Skillet turkey fajitas;
The skillet turkey fajita recipe works great as a dinner meal prep option because cooking this couldn’t be easier – all you need is a skillet!
Best meal prep ever!
You can pair these with rice or cauliflower rice for more of a complete meal since it’s pretty low in carbs.
To make this recipe,
- simply brown ground turkey (or beef)
- then add bell peppers & onions to the pan until they become tender
- before throwing some fajita seasoning on top and mixing everything well.
22) Sloppy Joe stuffed sweet potato;
When I first discovered sloppy joe stuffed sweet potatoes, I was immediately intrigued because who wouldn’t want an entire meal inside a baked/steamed potato?
All you have to do is bake your favorite kind of sweet potato, then stuff that bad boy with some lean ground meat mixed with taco sauce, black beans & cheese before baking again & you’re done!
Sloppy joe stuffed sweet potatoes are certainly at the top of my list for meal prep ideas.
23) Spicy pork fried rice;
If you love Asian flavors, then the spicy pork fried rice recipe is for you since it’s a 30-minute meal that can easily be made in bulk, making weekday lunch and dinner much easier to manage.
All you need is some oil, soy sauce, brown rice & pork, or ground meat of choice – easy peasy yet so tasty!
24) Skinny pesto chicken zucchini noodles;
This skinny pesto chicken zucchini noodle recipe saves well in the fridge for several days if kept inside an airtight container.
So it is a good chicken meal prep recipes idea that makes weekly meal prep much more uncomplicated.
You can pair this with some buttered asparagus or another veggie of choice.
25) Garlic shrimp and broccoli;
The garlic shrimp and broccoli is a great meal prep option for those who like things easy & straightforward since it doesn’t require any fancy ingredients – all you need is olive oil, minced garlic, dried red pepper flakes, frozen broccoli & shrimp!
You can also make this meal on a sheet pan.
What could be easier than that?
26) Buffalo quinoa bites;
The buffalo quinoa bites are another favorite brunch idea that can be easily made in bulk and works well for lunch and dinner.
It is another favorite on my list of meal prep ideas.
27) Slow cooker honey garlic pork spare ribs ;
The slow cooker honey garlic pork spare rib s recipe works as one of my go-to dinner ideas because cooking ribs couldn’t be easier – all you need is a slow cooker & some ribs!
It’s low in carbs, so that it can work for those on a keto or low-carb diet.
29) Meal Prep Idea : Healthy pizza casserole;
The healthy pizza casserole recipe makes weeknight dinners and healthy meal prep much simpler.
Plus, this dish freezes well, so you will be able to reheat it during busy days where time just slips through your fingers quickly.
To make this, simply place cooked spaghetti squash/ pasta into a baking dish, then top with marinara sauce before sprinkling shredded mozzarella cheese over everything and cooking until the cheese has melted
– done!
30) Chicken fajita quinoa;
When making chicken fajita quinoa as meal prep, I like to cook the quinoa already inside a rice cooker, so it’s ready by lunchtime.
For this recipe, simply sauté some bell peppers & onion, then add spices of choice before stirring in cooked/cooled quinoa and topping everything with sliced chicken breast that was marinated beforehand – done!
This is a must-add to your list of meal prep recipes or meal prep ideas.
31) Cilantro lime shrimp tacos;
The cilantro lime shrimp tacos are one of those dishes where you can easily make as many or as little as you’d need since they freeze well, which makes them perfect for Sunday meal prep.
To make these beauties, first mix salt, pepper & garlic powder on a plate along with fresh-squeezed juice from limes and olive oil – once mixed, coat shrimp in the mixture before heating a pan over high heat.
Next, cook each side of the shrimp for about two minutes or until opaque – remove from pan, then set aside to cool slightly while you prepare your tortillas & toppings!
32) Vegan burrito bowls;
The vegan burrito bowl recipe is another one of those recipes that I consider to be super easy & fuss-free since all you need are;
- some cooked/cooled rice,
- chopped bell pepper and a handful or two of baby spinach –!
- After this is done cooking for a few minutes, simply add the veggies on top along with your choice of protein (I prefer black beans) before drizzling soy sauce over everything!
33) Spicy chickpea quinoa bowls;
The spicy chickpea quinoa bowl is the type of dish you can cook up in bulk on Sunday then eat during lunch or dinner throughout the week; it tastes delicious.
34) Meal prep idea : Vegan fettuccini alfredo;
I love alfredo, so this recipe is one of my favorites meal prep recipes.
The vegan fettuccine alfredo is delicious and filling.
For this recipe, I like using cubed tofu combined with soy milk, and lemon juice
35) Pesto chicken pasta;
This pesto chicken pasta recipe is another excellent weeknight option for busy work weeks. Most people have at least 30 minutes to make something during the daytime before they start getting tired, which makes this perfect!
You’ll need some cooked whole-grain penne (or any other type of small noodle), shredded rotisserie chicken, mozzarella cheese & basil pesto sauce, then mix everything in a casserole dish sprayed with nonstick spray –
Easy, peasy, yet so tasty!
Add this to your list of healthy meal prep the next time you think of what to have for dinner.
36) Healthy buffalo chicken mac and cheese;
The healthy buffalo chicken mac and cheese is the ultimate comfort food that is straightforward to make in less than 30 mins, quick and easy.
It’s a great meal prep recipe for those who love mac & cheese since the dish freezes well.
I like making this buffalo chicken version using carrots, celery, onion, and spices – tasty!
Reasons why you should meal prep:
Meal prepping helps you to save time and money since all the ingredients are purchased at once.
This is especially beneficial for that busy mama or anyone who lives busy life or works long hours where cooking after a long day is almost impossible.
Besides, it’s easier on the environment too because you’re avoiding excess food waste while also saving yourself from having to throw away spoiled leftovers – win!
Another benefit that I’ve noticed when making my weekly meals in bulk is how less stressful life becomes – try this for yourself and see what I mean.
Save yourself from constantly thinking about what’s for dinner!
Again, making these meals ahead also saves you money and time since you don’t have to take the extra step of cooking for yourself after a long day at work/school which is perfect if you want to avoid spending an arm and leg on fast food.
Meal planning can help you lose weight because you’ll be able to track what you’re eating and make healthier choices.
You will end up eating healthy foods all week because unhealthy foods will not lure you into indulging in them when hungry.
So, what are you waiting for?
Get your meal prep on with these 30 easy ideas! You’ll be eating healthy and saving money in no time. Which of the following recipes do you want to try first?
Pin for later !!!
