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I have put together a list of my easy and simple meal-prep recipes to help you save time and stay on track with your goals. I make these meals all the time whether I am meal prepping for myself or I am making them for the family.
Are some of your days just so busy and hectic? I am sure you find yourself skipping meals or eating whatever because you don’t have something ready to eat. This is where meal prepping comes in handy.
Meal prepping is one of the best ways to help you stay on track. It helps you save time on cooking and eat more wholesome meals. I’ve rounded up some of my favorite meal prep recipes to make life easier and stress-free.
Meal Prep Tips
Have a plan: Pick a day to prep and make a grocery list.
Find a balance: Include protein, healthy fats, and fiber-rich carbs.
Choose versatile ingredients: Go for ingredients like grilled chicken, quinoa, rice, potatoes, and roasted veggies. This way, you can create a variety.
Store the right way: To keep your meals fresh, I recommend using airtight containers. Also, keep track of how long they can be stored in the fridge without going bad.
Change it up: Switch up the seasonings you use and try different sauces so you don’t get bored.
Breakfast Meal Prep Ideas
Here are some breakfast options for you to try that you can easily meal-prep for the entire week.
Breakfast Burrito Meal Prep
Breakfast Burrito Meal Prep is here to save your mornings! Whether you’re racing the clock or just don’t have the energy to make anything in the mornings, especially when you are in a rush, this recipe has you covered.
Start your day like a total boss with these Meal Prep Breakfast Sandwiches! They’re the perfect blend of convenience and flavor, ensuring breakfast is ready in a snap all week long.
These chocolate overnight oats are healthy, full of protein, and simply delicious! Rich dark chocolate chips are accented with a creamy oat base mixed with milk, yogurt, maple syrup, and cacao powder.
Need a fast and easy make-ahead breakfast? These Feta and Spinach Baked Egg Cups are easy to make and perfect for prepping ahead for busy mornings. They’re a vegetarian and gluten-free breakfast packed with protein and so tasty.
Perfectly creamy Greek Yogurt Chia Pudding is a delicious make-ahead breakfast that’s filled with nutrients. Prep this in just 10 minutes with your favorite berries, yogurt, and milk!
It is so easy to make, baked in individual cups, so they are easy to grab and go! My Protein Muffin recipe is a complete and nutritious way to enjoy breakfast. They are made with no oil or refined sugar, and they are moist and delicious.
I love these bars! They are easy to make, nutritious, and the perfect healthy breakfast on-the-go recipe or dessert. A filling and kid-friendly recipe to make any day of the week.
I like some sort of wraps, sandwiches, salad jars, or healthy bowls for lunch. These are some great lunch meal prep ideas to take to work with you. Perfect for long trips without being tempted to grab fast food.
Greek Chicken Bowl
This Greek Chicken bowl is exactly what you need for an easy lunch or dinner! Made with quinoa, fresh cucumber, kalamata olives, and grilled chicken breasts for a well-rounded Mediterranean-inspired meal.
A delicious shrimp burrito bowl recipe that’s full of flavor and filling. I like to serve with cauliflower rice as a low-carb option. Burrito bowls are easy to put together and much better made at home instead of takeout. Wholesome, perfect for lunch or dinner, and great for meal prep.
This Garlic Chicken Meatball Bowl is easy to make, very tasty, and perfect for those who love to prep their meals. Ready in just 30 minutes, this meal can be served for the whole family to enjoy.
This amazing Cucumber Chickpea Salad Jar is paired with a flavorful lemon vinaigrette! Easy lunch filled with fresh veggies, chickpeas, quinoa, and herbs for a nutritious, protein-packed meal that’s easy to grab and go.
This delicious Vegetarian Burrito Bowl is loaded with seasoned black beans, corn, brown rice, cherry tomatoes, avocado, and any other favorite toppings. This easy vegetarian recipe is super versatile and perfect for meal prep dinner or lunch
This Chicken Pasta Salad is loaded with chicken and veggies and packed with flavor. Great lunch option that keeps well in the fridge for a few days. It is easy to make and perfect for meal prepping.
Below you will find a list of meal prep ideas for dinner. Coming home late from work or kids’ sports and practice, and you want something ready to eat? You will love these wholesome and filling meal prep recipes I picked for you.
Honey Salmon and Asparagus Meal Prep Bowls
Baked Honey Salmon & Asparagus Bowls are a delicious, high-protein meal that is perfect for meal prep. Fillets of salmon are seasoned with honey, garlic powder, salt, and cayenne pepper. The perfect balance of spicy and sweet!
My chicken and rice meal prep recipe is here to save the day (and your lunch breaks). Juicy, flavorful chicken thighs, nutty sesame rice, and crisp cucumber for a balanced and delicious meal.
This delicious Beef Burrito Meal Prep bowl recipe is made with lean ground beef, brown rice, sweet corn, and black beans and then topped with a delicious Avocado Cream sauce.
If you love to meal prep your meals, you will love this easy honey garlic chicken recipe! It’s so juicy and tasty, loaded with protein and fiber, and ready in 30 minutes.
If you like savory flavors, then you’re going to love this ground turkey and cauliflower rice meal prep recipe. Perfect for quick and wholesome family dinners, this savory dish is ideal for whenever you want something filling and easy to make – it’s packed with protein and is super low-carb!
This Meal Prep Asian Honey Sriracha Meatballs Recipe is so flavorful and easy to make. They have a sweet but tangy flavor to them, and they make a perfect meal for lunch or dinner. These Meatballs are so moist and very delicious.
Honey Sriracha Chicken Meal Prep Bowls are made with crispy baked chicken breast pieces drizzled in a simple sweet and spicy sauce recipe.Served over rice with cucumbers and lime for a flavorful make-ahead meal that's ready in just about 30 minutes.
Juicy, tender chicken breasts are meal-prepped and made with homemade teriyaki sauce, served with crunchy broccoli that’s so delicious it will quickly become a family favorite! Easy to throw together in just over thirty minutes!
This oven-baked Salmon Meal Prep recipe is tender, flaky, nutritious, and the perfect option for a wholesome dinner. Tossed in a sticky, savory, and sweet citrus-filled sauce, this baked salmon is loaded with delicious flavors you will love.
Easy to make Garlic Lime Shrimp recipe served with a side of cilantro lime rice. The perfect meal for those who meal prep and makes for a tasty and filling lunch or dinner.
Batch cook everything: If you cook in big batches, you can easily mix and match the meals for a variety.
Get yourself some good meal prep containers. Use airtight glass or BPA-free plastic containers.
Label and date your containers– this will be very helpful to keep track of freshness.
Jazz it up: when you can add some fresh add-ins like avocado, freshly sliced tomatoes, hot sauce, fresh herbs, or a squeeze of lemon juice.
Meal Prep: Storing and Reheating
Storing: Store your meal prep recipes in meal prep containers or individual serving glass bowls with lids. Meal prep recipes should be stored in the fridge for 4-5 days, depending on the individual recipe. Some can be frozen for up to 3 months. Follow the recommendations suggested for each recipe.
Reheating: The easiest and most convenient way to reheat a meal prep recipe in a container is to reheat it in the microwave for 1-2 minutes or until they are heated through.
Common Meal Prep Questions
Is it OK to meal prep for 5 days?
Yes. Most meals will be ok to consume by day 5. It may not taste as fresh depending on what the recipe is but it is safe to eat. I like to eat any seafood meals by day 4 at the most, but everything else is ok on day 5.
What foods should you not meal prep?
Foods like salads, especially if they are already tossed in dressing wont store well and will wilt. Vegetables with high water content like cucumbers and tomatoes also aren’t great for meal prepping. Another one would be avocado. It will turn brown once you try to store it. Crunchy foods like croutons and fruits like bananas and watermelon also don’t store well.
What are the best foods for meal prepping?
Foods that are great for meal prepping are proteins like chicken, seafood, and beef. Pair them with whole grains like brown rice or quinoa, roasted vegetables, and beans.
Thanks for stopping by. If you try a recipe and you like it, leave me some feedback in the comment section below, and don’t forget to rate it! I would love it if you shared it with friends and family.
