Save time, money and stress with these easy popular meal prep recipes – most are ready in just 30 minutes! They're the best meal prep ideas.
What's in This Post
- Healthy Meal Prep Ideas
- Benefits of Meal Prep
- How to Meal Prep for Beginners
- Frequently Asked Questions
- Meal Prep Breakfasts
- Mason Jar Recipes
- Meal Prep Bowls & Bento Boxes
- Salads & Wraps
- Sheet Pan Dinners
- Freezer-Friendly Meal Prep Ideas
- One Pan/One Pot Recipes
- Stir Fry & Skillet Recipes
- Slow Cooker Recipes
- Instant Pot Recipes
- How to Meal Plan
Healthy Meal Prep Ideas
Whether you're a beginner looking to get started on meal prepping or an expert looking for new recipe ideas and flavors, I've got you covered! I rounded up my favourite prep recipes for every meal of the day, plus some of my top tips on how to get started with meal prepping.
First things first – what is meal prep? Meal prep can mean either making one or two recipes and portioning everything out to eat throughout the week, or prepping ingredients so that a meal can come together for minimal effort. With all the recipes below, you can either cook them ahead of time or ingredient prep for easy assembly the day-of.
Benefits of meal prep
There are so many benefits of meal prepping:
- Saves time: Whether you're fully cooking the meals or chopping up ingredients and making sauces, meal prep will help save you a ton of time when it comes to cooking. Even just spending an hour on a Sunday to ingredient prep means your meal will come together in way less time on a weeknight.
- Saves stress: There's no need to stress about what you're going to make or when you're going to make it when you meal prep. It eliminates decision fatigue and helps you feel less stressed with a healthy meal ready to go at home.
- Saves money: Takeout can be expensive, but when you meal prep, you'll be way less tempted to order in (or go out). You can also double up on ingredients to reduce food waste by using the same ingredients in several dishes throughout the week.
How to meal prep for beginners
If you're just getting started with meal prep, here are some things to keep in mind:
- Be realistic about the meals you need help with. I find it helpful to actually sit down and do a bit of goal setting first. Why are you looking to meal prep in the first place, what is your WHY? Are you looking to stop eating lunch out, or reduce stress around dinnertime? Determine which meal gives you the most trouble and go from there.
- Make time to plan, shop and prep. Schedule a meal planning day into your calendar, then determine what day is best for you to meal prep. I typically meal plan on Fridays, grocery shop on Sundays and meal prep on Mondays but your schedule may be different.
- Start with just ONE recipe. Once you've determined the meal you most need help with, pick just ONE recipe. If you have trouble choosing recipes, check out my Master List technique to reduce decision fatigue. This will help you cultivate a list of favourites and better organize the recipes you want to try.
- Repeat, repeat, repeat! Once you've gotten past the first three steps, it's all about practice! Over time, you'll be able to make more recipes with ease, and really develop meal prep as a self care routine. Consistency is key!
Frequently Asked Questions
You can meal prep almost anything that will keep well as leftovers, from pasta to salads, oatmeal, wraps and more! Even if you can't fully cook and store a meal ahead of time, you can always ingredient prep so your meals are quicker and easier to make the day-of.
Absolutely! As long as you store your food in airtight containers in the fridge, you can prep most of your meals up to 5 days in advance. Keep in mind that certain foods or ingredients, like fish, might not last as long. You can check the individual storing instructions for each recipe.
It's all a matter of preference, but I tend to do a combination of the two. Having some frozen meals on hand is great for last-minute dinners or days where you don't have the time or energy to make something fresh. Most of these recipes will last in the fridge for 5 days or in the freezer for 3 months. You can check out some of my freezer meal prep recipes here.
When you do your meal prep is all a matter of preference and lifestyle. A lot of people who work Monday to Friday like to do their prep on Sunday so they have meals ready for the entire week, but you can do your meal prep whenever you have time and whenever is convenient for your schedule.
This is a common misconception of meal prep, but you don't have to eat the exact same thing every day. If you ingredient prep, you can eat something fresh and new every day.
Meal Prep Breakfasts
You'll find my favourite make-ahead breakfasts below. These healthy breakfast ideas are great to grab on your way out the door, and you can even freeze some of them so that you have plenty of variety for your first meal of the day! I've included everything from egg recipes to overnight oats, sausage breakfast sandwiches, oatmeal cups and more.
Meal Prep Sausage Egg McMuffin {Copycat}
Freezer-Friendly Tex Mex Breakfast Quesadillas
Meal Prep Freezer Breakfast Burritos
Freezer-Friendly Mini Breakfast Pizzas
5 Best Make Ahead Smoothie Packs
Baked Oatmeal Cups via Dinner at the Zoo
Bacon Wrapped Egg Cups via Fit Foodie Finds
The Best Healthy Blueberry Muffins via Ambitious Kitchen
Meal Prep Almond Flour Pancakes via Skinny Fitalicious
Sheet Pan Sweet Potatoes and Black Bean Hash via The Kitchn
Think My Ingredient Prep System Will Work for You?
My web app, Dinner Prep Pro, is a customizable meal planning tool. Every week I send you a new customizable meal plan with grocery and prep ahead checklists that auto-populate, regardless of changes you make!
Mason Jar Recipes
Mason jars make excellent meal prep containers! They are reusable, affordable, and super easy to bring to work. I love layering salads in them (you can avoid soggy ingredients this way) or using them to store soups. They're a great option for storing individual portions of a big batch of your favourite recipe.
Healthy Fruit and Yogurt Parfaits {Meal Prep}
Low Carb Big Mac Salad {Meal Prep}
Quick & Easy Chicken Spring Roll Jars
Mason Jar Instant Noodles
5 Mix & Match Mason Jar Salad Recipes {Healthy Lunches}
Mediterranean Chickpea Salad {Meal Prep}
Dynamite Shrimp Sushi Jars {Meal Prep}
Zucchini Chicken Noodle Soup Jars
Meal Prep Tools
- Grab some glass meal prep bowls to pack up your weekly lunches.
- Meal prep with your freezer! Butcher Box, conveniently delivers a variety of meats to your door frozen.
- Use these Ziploc bag holders if you're preparing freezer meals
- Freeze and refrigerate leftovers in round glass microwave-safe bowls with lids.
- Mason jars are great for salads where you're layering a bunch of different ingredients.
- **Get my full list of tools here**
Meal Prep Bowls and Bento Boxes
These healthy meals made in bowls and bento boxes are the best for lunches! Theyāre easy to make and can be prepped ahead of time and stored in the fridge for 3 to 5 days, then eaten cold or reheated in the microwave. They're a great option for school and work lunches! I listed out some my fave ideas below like curry butter chicken, rice bowls and bento box ideas, and you can find more meal prep lunch recipes here.
5 Healthy & Easy Bento Box Lunch Ideas
Jerk-Inspired Chicken Rice Bowls {Meal Prep Lunch}
Coconut Mango Chicken Meal Prep Bowls
Honey Sriracha Chicken Meal Prep Bowls
Peanut Chicken Meal Prep Bowls {Low-Carb}
Sweet Chili Chicken Meal Prep Bowls
Honey Sesame Chicken Lunch Bowls via Sweet Peas and Saffron
Meal Prep Butter Chicken with Rice and Garlic Naan via Gimme Delicious
Greek Chicken Souvlaki Meal Prep Bowls via Salt & Lavender
Meal Prep Veggie Stir Fry via Wholefully
Salads and Wraps
Whenever I want to switch things up for lunch, I make a salad or wrap. Theyāre very customizable and a great way to use up ingredients – plus, they also donāt require reheating, making them perfect for when youāre on the go. Check out some of my favourites below including quinoa salad, buffalo chicken salad, broccoli salad and more! If you need more easy cold lunch ideas, Iāve got a whole list on the blog!
5 Quick & Easy Quinoa Salad Recipes
Broccoli Salad {High Protein + Meal Prep}
Shaved Brussels Sprout Salad
The Best Kale Salad on the Internet
Kale Chicken Caesar Wraps
Meal Prep Buffalo Chicken Wraps
Garlic Chicken Collard Wraps {Low-Carb}
Meal Prep Baked Falafel Lettuce Wraps via Wholefully
Make healthy eating easy! Join our Dinner Prep Pro app.
- ZERO ADS on over 450 recipes
- Customizable weekly meal plans
- Auto-populating grocery and meal prep checklists
- Bonus resource library and community
Sheet Pan Dinners
Sheet pans dinners are one of my favourite ways to meal prep.All of these healthy meals are cooked on one sheet pan in the oven from start to finish so clean up and cook time are reduced. Easy-peasy! You can make some of your favourites all on one pan like chicken fajitas, buddha bowls and even meatballs with curry sauce for the easiest and tastiest sheet pan meals.
Indian-Inspired Chicken Meal Prep Bowls
Sheet Pan Pesto Chicken Meal Prep Bowls
Sheet Pan Buddha Bowls with Turmeric Tahini Dressing
Sheet Pan Crispy Coconut Chicken
Baked Honey Mustard Chicken {Sheet Pan Recipe}
Sheet Pan Bruschetta Chicken {Low Carb}
Sheet Pan Zucchini Chicken Meatballs with Coconut Curry Sauce via Ambitious Kitchen
Make healthy eating easy! Join our Dinner Prep Pro app.
- ZERO ADS on over 450 recipes
- Customizable weekly meal plans
- Grocery and meal prep checklists
- Bonus resource library and community
Freezer-Friendly Meal Prep Ideas
Don't have time to cook? Prep some of these freezer-friendly healthy meals ahead of time for days where you don't want to spend a bunch of time in the kitchen. These recipes are the best way to enjoy a hot meal without sacrificing on flavors. Theyāll keep in the freezer for up to 3 months and reheat like new.
Freezer-Friendly Homemade Pizza Pockets
Easy Baked Turkey Meatballs
Easy Chicken Pasta Bake {Freezer Meal}
Super Easy Mini Chicken Pot Pies
Meal Prep Skinny Taco Bake
Meal Prep Buffalo Chicken Meatballs
Meal Prep Chicken Enchiladas Verdes
The Best Ever Healing Chicken Soup
One Pan/One Pot Recipes
One of the most annoying things about meal prepping is having a sink full of dishes afterwards. These recipes are the solution to that! Cut down on mess and time with these one pot meals that take around 30 minutes from start to finish. Check out some of my favourite options below including delicious pasta dishes, hash made with sweet potatoes, comforting soup and more.
Easy Sweet Potato Hash Recipe
Easiest Ever Ground Turkey Stir Fry
Whole Wheat Summer Pesto Pasta {One-Pot Meal}
Homemade Hamburger Helper {One Pot}
Quick & Easy Pasta Primavera Recipe {One Pot}
Easy Lasagna Soup Recipe {Stove, Instant Pot or Crockpot}
Healthy Beef Stroganoff {One Pot + Extra Veggies}
Easy Sausage, Peppers and Onions {Skillet Meal}
Stir Fry and Skillet Recipes
Busy weeknights are no match to these speedy and easy stir fry and skillet recipes! Theyāre also great for using up any leftover vegetables in your crisper that you have lying around at the end of the week like broccoli, spinach and bell peppers. Plus, you can cut down on dishes by making everything in a skillet!
Easy Cashew Chicken {30-Minute Meal}
Quick & Easy Beef Stir Fry
Easy Chicken Ramen Noodle Stir Fry {Ready in 30 Minutes!}
The Best Cauliflower Fried Rice {Low Carb!}
30-Minute Italian Chicken Skillet {One Pan}
Easiest Skillet Shrimp Fajitas
Chicken Parmesan Pasta Skillet
Slow Cooker Recipes
The slow cooker isnāt just for making soups and stews! Most of these recipes are dump dinners so the cooking process is hands-off and great for making a big batch of your favourite recipe. You can prep all the ingredients ahead of time In a large container or Ziplock bag so all you have to do is dump in the ingredients and press start!
Crockpot Breakfast Casserole
The Easiest 2-Ingredient Crockpot BBQ Chicken
Crockpot Chicken Noodle Soup {So Easy!}
Easy & Healthy Slow Cooker Chili
Easiest Ever Crockpot Lasagna Recipe
Easy Crockpot Chicken Fajitas
Crockpot Sweet and Sour Chicken via Well Plated by Erin
Instant Pot Recipes
Weeknight cooking is made easy with the Instant Pot! These pressure cooker recipes are ready in a flash and require minimal clean up. You can see all of the best meal prep Instant Pot recipes here.
Instant Pot Egg Roll in a Bowl {Low-Carb}
Instant Pot Chicken Fajita Pasta
Instant Pot Chicken Fried Rice Meal Prep Bowls
Instant Pot Turmeric Lentil Soup {Vegan}
Instant Pot Barbacoa Beef {Chipotle Copycat}
Garlic Sesame Instant Pot Chicken Thighs
Buffalo Chicken Whole30 Meal Prep via 40 Aprons
How to Meal Plan
A lot of people overthink the meal planning process because they don't know where to start. Did you know that it really only should take 15 minutes each week? Check out my 15 minute weekly meal planning routine that comes with a free meal planner template.
75+ Easy & Healthy Budget Meal Prep Ideas
Ingredients
Protein
- 1 lb boneless, skinless chicken breasts or thighs
Rice
- 1 1/2 cups water
- 1 cup white, jasmine or basmati rice
- 1 pinch salt
Sauce
- 1/4 cup soy sauce
- 2 tbsp honey
- 1 tbsp sesame oil
- 4 cloves minced garlic
- 1 tbsp minced ginger
Veggies
- 4 cups coleslaw mix or choice of veggies
Instructions
- Saute diced chicken in a skillet with some oil and salt & pepper for 7-8 minutes or bake in a 400 F oven for 20-22 minutes until internal temperature reaches 165 F.
- Meanwhile, cook rice in a rice cooker or pot on the stove until all liquid has been absorbed and mix sauce ingredients together. Microwave sauce ingredients (covered) for 2 minutes, stirring well.
- Saute veggies with a little oil and salt and pepper in a skillet for 5 minutes over medium-high heat.
- Add chicken, rice and veggies together to 4 glass meal prep bowls and drizzle each with 1/4 of each sauce.
Comments & Reviews
Courtney Orr says
i havent even made any yet, just saved a bunch to my bookmarks to try in the coming weeks and im so excited!!!! thank you so much for providing these and i cant wait to try them all!!!!! your the best
Hasia says
Awesome recipes, especially for busy people who want to save money and stay healthy on the go!!!
Amazing ideas!!!
Will definitely give a try!!!
š¤¤
Tia Diane Fox says
So excited to try these!!
Tammy says
I have tried many of your recipes, theyāre delicious, easy to cook, and ingredients are easy to source. Iāve been following you for twin years and it has helped me keep a healthy lifestyle – and a healthy weigh! Thanks a lot!
Taylor Stinson says
Thank you so much for the kind words Tammy, I really appreciate it! š
Lilija Prialgauskiene says
Love you ideas, everything looks so easy to make and delicious.
Lyss says
Loved all of you videos! Will definitely make. Thanks!