All the nutritious meal preparation recipes you need for a smoother week ahead! Salads, bowls, soups, sandwiches, and much more, all set and ready!
Is there anything more satisfying than having meals prepped and ready for a hectic week? Wholesome salads packed in containers, complete meals arranged in the fridge for effortless lunches and dinners, burritos and sandwiches stored in the freezer for whenever needed… I promise, nothing makes me feel more prepared for anything.
Some of these dishes are ideal for a Sunday meal prep session to prepare yourself for the week to come (think salads, roasted vegetables, and chicken), while others are excellent for a larger batch prepared monthly (hello, frozen burritos and sandwiches!). A bit of effort now, and your future self will appreciate it.
Some of my all-time favorites worth mentioning:
- Breakfast Meal Prep Sandwiches: So simple to prepare and put together. I enjoy snatching one as I dash out the door in the morning!
- Sesame Noodle Bowls: Cook your chicken, mix your sauce, and portion it all into containers with noodles. No reheating needed!
- Delicious Chicken Salad: I love making a big batch of this throughout the week, ready to be enjoyed in sandwiches, lettuce wraps, or on crackers as a snack.
- Roasted Vegetable Grain Bowls: Nutritious and bursting with flavor! Just roast your vegetables and cook the rice, then assemble bowls with dressing on the side.
Hope you discover a new favorite for meal prep!
Meal Prep Recipes
Chipotle Turkey Burrito
Chipotle Turkey Burritos for DELECTABLE made-ahead lunches or dinners. Ground turkey, spices, veggies, and cheese wrapped in a tortilla, ready to grab!
Meal Prep Breakfast Sandwiches
Breakfast Sandwiches – meal prep style! Bake your eggs on a sheet pan with bacon and spinach, tuck them into an English muffin with cheese, and store them in the freezer for the week. DELICIOUS.
Buffalo Chicken Bowls with Cauliflower Garlic Rice
The ultimate meal prep! Spicy buffalo chicken, a fluffy mix of rice and cauliflower rice, fresh tomatoes and cucumbers, topped with a dollop of creamy dill dip.
Sheet Pan Chicken and Sweet Potato Meal Prep
Spicy Chicken and Sweet Potato Meal Prep Wonder! Just chicken, sweet potatoes, broccoli, avocado, and spices. 3 large sheet pans + 45 minutes = healthy meals for an entire week!
Sesame Noodle Bowls
Meal Prep Sesame Noodle Bowls! Twirl-able noodles, a simple creamy sesame sauce, perfectly browned chicken, and all the vegetables. DELICIOUS.
Smoky Red Lentil Soup with Spinach
This Smoky Lentil Soup is super creamy and entirely vegan! Filled with vegetables, red lentils, coconut milk, and numerous spices, it’s a top choice for the coziest times of the year!
Sheet Pan Breakfast Burritos with Creamy Chipotle Sauce
I absolutely adore these breakfast burritos. Creamy scrambled eggs, roasted garlic vegetables, smoky cheese, and refried beans all wrapped up in a delightful burrito!
Delicious Chicken Salad
This Chicken Salad is incredibly tasty! Packed with protein and dressed beautifully, it’s excellent for a quick lunch in a sandwich or wrap.
Lemon Herb Pasta Salad with Marinated Chickpeas
A super fresh, reviving Lemon Herb Pasta Salad! Filled with zesty marinated chickpeas, chewy pasta, lots of herbs, garlic, lemon juice, olive oil, and a sprinkle of Parmesan to top it off.
Incredibly Good Air Fryer Chicken Breast
My everyday air fryer chicken favorite! Thinly sliced chicken breast pieces, seasoned to perfection with spices, a hint of brown sugar, and cornstarch, air-fried to golden, juicy perfection.
Roasted Sweet Potato Stacks with Chipotle Sauce
Roasted sweet potatoes drizzled with creamy chipotle sauce, spicy ground chicken, avocado, cilantro, and pickled onions. My family loves these!
Couscous Salad with Lime Basil Vinaigrette
A vibrant, zesty, surprisingly delightful couscous salad filled with sweet potatoes, black beans, spinach, feta, and more – all tossed with a transformative lime basil vinaigrette!
Roasted Veggie Grain Bowl with Balsamic Dressing
The ULTIMATE Grain Bowl! Roasted root vegetables, hearty grains, dried fruits, dark leafy greens, smooth goat cheese, and rich balsamic dressing.
The Top Detox Crockpot Lentil Soup
Detox Crockpot Lentil Soup – a clean and basic soup crafted with onions, garlic, carrots, olive oil, squash, and LENTILS! Incredibly healthy and simple to prepare.
Quinoa Sweet Potato Salad
Quinoa Sweet Potato Salad! A sheet-pan meal prep salad loaded with roasted sweet potatoes, caramelized onions, crispy chickpeas, fresh rosemary, and toasted maple walnuts.
Chicken Tortilla Soup
Chicken Tortilla Soup for dinner! Tender chicken thighs, creamy pinto beans, garlic, onions, crushed tomatoes, jalapeño, crushed tomatoes, and ALL the toppings.
Sheet Pan Garlic Ginger Chicken & Broccoli
Sheet Pan Garlic Ginger Chicken and Broccoli – an effortless and low-maintenance meal prep choice, bursting with flavor and devoid of refined sugar.
Easy Vegan Burrito Bowls
Vegan Burrito Bowls are the WAY TO GO. Spicy cauliflower walnut “meat,” blistered pepper strips, fluffy rice, and abundant black beans. DELICIOUS.
Sheet Pan Chicken Pitas with Tzatziki
A blend of bowl, salad, and sandwich wrapped in any bread type you prefer, and I’m all in for every version.
15-Minute Egg Roll in a Bowl
Egg Roll in a Bowl! Ground pork sautéed with garlic and ginger, carrots, and cabbage simmered in soy sauce and chili paste, finished off with a steaming mound of rice. DELICIOUS.
Lentil Greek Salad with Dill Sauce
Meal Prep Lentil Greek Salad! Lentils, tomatoes, cucumbers, pepperoncini, kalamata olives, and a generous dollop of homemade dill yogurt sauce. DELICIOUS.
Instant Pot Creole Chicken and Sausage
Creole Chicken and Sausage – Meal Prep Style! Shredded chicken, andouille sausage, Creole seasoning, rich tomato sauce, veggies, and rice. Prepared in the Instant Pot or slow cooker!
Cilantro Lime Chicken and Lentil Rice Bowls
15 Minute Meal Prep Cilantro Lime Chicken and Lentils! The ULTIMATE easy protein-filled meal prep. Just 15 minutes of setup and entirely hands-off cooking!
The Best Sunday Chili
This is the FINEST Sunday Chili! Beef, bacon, tomatoes, chopped vegetables, beans, and spices – it’s a weekend essential for cozy weather!
Spicy Chicken Meal Prep with Rice and Beans
Spicy Chicken Meal Prep with rice and beans + a delightful cilantro sauce = nutritious meal prep for the entire week! Meal planning that is healthy, scrumptious, AND visually appealing!
Top Containers For Meal Prep
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Freezer Meals For Dinner
When I truly want to get organized, I love dedicating a weekend to fill my freezer with dinner options. So many of you (over 60,000!) have used our Freezer Meals, and it genuinely feels transformative!
Why I adore these meals:
- They can go from freezer to cooked in under an hour.
- They are entirely hands-off when it’s time to cook.
- They’re genuinely healthy.
- They are truly delicious.
You can obtain 22 Freezer Meals (for free!) right here!
**25 Nutritious and Tasty Recipes for Meal Prep**
Meal prepping is a fantastic method to guarantee you consume healthily, save time, and minimize food waste. Here are 25 wholesome and delicious recipes that are perfect for meal prep, accommodating various dietary preferences and ensuring a balanced diet.
1. **Quinoa and Black Bean Salad**
A protein-rich salad featuring quinoa, black beans, cherry tomatoes, corn, avocado, and a lime-cilantro dressing. Ideal for a refreshing lunch.
2. **Chicken and Veggie Stir-Fry**
Lean chicken breast stir-fried with bell peppers, broccoli, and carrots in a savory soy-ginger sauce. Serve with brown rice for a complete meal.
3. **Overnight Oats**
An easy breakfast alternative with rolled oats, chia seeds, almond milk, and your choice of toppings such as berries, nuts, and honey.
4. **Sweet Potato and Chickpea Curry**
A hearty vegan curry including sweet potatoes, chickpeas, spinach, and coconut milk, spiced with curry seasonings. Serve alongside quinoa or rice.
5. **Turkey and Spinach Meatballs**
Lean turkey meatballs blended with spinach and herbs, baked to perfection. Pair with whole-grain pasta and marinara sauce.
6. **Mason Jar Salads**
Layered salads in mason jars with greens, cherry tomatoes, cucumbers, grilled chicken, and a light vinaigrette. Shake and serve!
7. **Lentil Soup**
A comforting soup made with lentils, carrots, celery, and tomatoes, seasoned with thyme and bay leaves. Perfect for a cozy meal.
8. **Egg Muffins**
Mini frittatas crafted with eggs, spinach, bell peppers, and cheese. Simple grab-and-go breakfast options.
9. **Teriyaki Salmon Bowls**
Grilled salmon coated with teriyaki sauce, served alongside steamed broccoli and brown rice.
10. **Zucchini Noodles with Pesto**
Zoodles mixed with homemade basil pesto, cherry tomatoes, and grilled chicken for a low-carb dish.
11. **Stuffed Bell Peppers**
Bell peppers filled with a mixture of quinoa, black beans, corn, and seasonings, topped with cheese and baked.
12. **Greek Yogurt Parfaits**
Layers of Greek yogurt, granola, and mixed berries for a nourishing breakfast or snack.
13. **Beef and Broccoli**
Tender beef pieces stir-fried with broccoli in a savory sauce, presented with jasmine rice.
14. **Chia Seed Pudding**
A creamy pudding made with chia seeds, almond milk, and vanilla, topped with fresh fruit.
15. **Vegetable Frittata**
A baked frittata bursting with seasonal vegetables and feta cheese, perfect for breakfast or brunch.
16. **Spicy Tofu Stir-Fry**
Crispy tofu stir-fried with snap peas, bell peppers, and a spicy garlic sauce. Serve with quinoa.
17. **Cauliflower Fried Rice**
A low-carb substitute for fried rice crafted with riced cauliflower, peas, carrots, and scrambled eggs.
18. **Baked Lemon Herb Chicken**
Chicken breasts marinated in lemon juice, garlic, and herbs, then baked to perfection. Serve with roasted vegetables.
19. **Minestrone Soup**
A classic Italian soup incorporating beans, pasta, and varied vegetables in a tomato broth, ideal for meal prep.
20. **Avocado Chicken Salad**
A creamy chicken salad made with avocado, Greek yogurt, celery, and herbs, served in lettuce wraps.
21. **Shrimp Tacos with Slaw**
Spicy shrimp wrapped in corn tortillas topped with a tangy cabbage slaw and avocado slices.
22. **Butternut Squash Risotto**
Creamy risotto featuring roasted butternut squash, Parmesan cheese, and sage, perfect for a comforting meal.
23. **Falafel Wraps**
Homemade falafel patties wrapped in whole wheat tortillas with hummus, lettuce, and tomatoes.
24. **Berry Smoothie Packs**
Pre-portioned smoothie packs containing mixed berries, spinach, and banana, ready to blend with almond milk.
25. **Chicken Caesar Wraps**
Grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing wrapped in a whole wheat tortilla.
These recipes provide a range of flavors and nutrients, making meal prep both enjoyable and beneficial to your health. Relish the ease of having ready-to-eat meals that suit your dietary needs and preferences.
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