These wholesome meal prep concepts will make your life simpler for the remainder of the week! With recipes for breakfast, lunch, dinner, and snacks, you’ll at all times have wholesome choices at your fingertips.
If the time period “meal prep” has you picturing your self consuming the identical meal time and again, you’ll be blissful to understand it doesn’t need to be that means.
As an alternative of prepping an enormous batch of a recipe, you’ll be able to prep particular person substances, like a cooked protein, chopped veggies, complete grains, and a scrumptious sauce or two, to assist add selection to your week. You’ll shortly be capable of assemble scrumptious meals in simply minutes, due to slightly prep work forward of time. The video beneath will stroll you thru this course of and meal concepts.
I’ve additionally included some wholesome desserts and snacks, so your candy tooth will probably be lined. For much more recipes, remember to browse the choices beneath!
Wholesome Meal Prep Recipes: Video Tutorial
Observe together with my healthy meal prep video beneath, the place I stroll you thru 10 straightforward meal prep concepts step-by-step.
You’ll be able to download the shopping list & meal ideas for this video, if you wish to skip a number of the planning course of.
If you happen to’re on the lookout for wholesome breakfast concepts, these choices are straightforward to make prematurely. You’ll be able to reheat them for a quick morning, or select a no-cook possibility in order for you one thing you’ll be able to take pleasure in straight from the fridge.
Sweet Potato Toast. This is without doubt one of the best recipes to meal prep (merely slice & prepare dinner prematurely). You’ll be able to pop it within the toaster, identical to you’d a slice of bread! Candy potatoes gained’t turn out to be crispy like actual toast, however these slices are heat, comforting, and filling once you add your favourite toppings.
Overnight Oats. These jars are fast to assemble, and you can also make a number of flavors directly! They’ll last as long as 5 days within the fridge, so you’ll be able to have breakfast dealt with throughout a busy week.
Banana Oatmeal Pancakes. Baking these pancakes in your oven is a game-changer for meal prep. They prepare dinner unexpectedly, with none added oil, after which you’ll be able to pop them in your toaster to reheat! High them with peanut butter and sliced banana for a simple breakfast possibility. (That is nice for youths earlier than faculty, too!)
Buckwheat Waffles. Once you put together these in a traditional waffle iron (not as thick as a Belgian waffle iron) they’re straightforward to freeze and pop within the toaster for a quick morning. They’re naturally gluten-free, too!
Baked Banana Oatmeal. If you happen to love oatmeal, however don’t wish to assemble it from scratch each morning, that is a simple possibility. The slices are straightforward to reheat for a fast morning!
Chia Pudding. If you wish to change up your breakfast routine, attempt chia pudding for a change. It’s just like in a single day oats, however made with filling chia seeds as a substitute. There are 6 flavors to attempt!
Breakfast Bowls. Once you take the time to prep a number of substances prematurely, you’ll be able to assemble these savory and protein-packed breakfast bowls in simply minutes. Be at liberty to make use of up every other veggies you might have readily available, too.
Quinoa Porridge. Prepare dinner an enormous batch of creamy quinoa with this technique, then serve it as a chilly cereal together with your favourite toppings. It’s just like oatmeal, however with extra protein in every chunk.
Egg Bites. If you happen to love the egg bites from Starbucks, you’ll love this straightforward home made model. They reheat shortly for a quick morning on the go, and are cooked in a daily muffin pan. You gained’t consider how comparable the feel is to the sous-vide model!
Muesli. This no-cook breakfast might be combined collectively in simply 5 minutes. It’s cheaper than shopping for a mixture from the shop, and makes a hearty breakfast that’s shelf-stable, in case your fridge is crowded.
Healthy Breakfast Casserole. This recipe replaces the bread and heavy cream present in conventional recipes with 3 kilos of veggies, nevertheless it’s nonetheless simply as comforting and scrumptious. The slices are straightforward to reheat for a quick morning!
Almond Flour Banana Bread. This gluten-free fast bread tastes like the true factor, however is made with protein-rich almond flour. It makes a simple breakfast or snack on the go!
Meal Prep Bowls & Salads
Bowls are a simple lunch or dinner possibility, particularly when you have particular person substances already prepped! (Try the “Meal Prep Fundamentals” part later on this put up for concepts.) You’ll be able to assemble your individual bowls utilizing what you might have readily available, or attempt one of many recipes beneath for one thing fast & straightforward to seize from the fridge.
Best Quinoa Salad. This quinoa salad is made with recent veggies and herbs, so it’s full of taste. It’s a simple lunch that that retains properly for days.
In search of one other variation? This Black Bean & Quinoa Salad options Southwest flavors and retains properly within the fridge for a simple packed lunch.
Lentil Salad. This recipe will feed a military, or one to 2 folks for a number of days in a row. It’s an effective way to sneak extra fiber into your life!
Cowboy Caviar. You’ll be able to serve this recipe with tortilla chips for a simple, fiber-filled snack, or take pleasure in it straight-up as a filling salad.
Mediterranean Chickpea Salad. This salad is loaded with taste, and you may change up the toppings as you want. Strive it with baked rooster or creamy feta cheese on high, or go away off the cheese for a vegan possibility.
Mason Jar Salads. Select from a Mediterranean flavor or a Fall-inspired combination. Packing your salads in a jar this manner prevents them from getting soggy, and once you pour them right into a serving bowl, the dressing will coat the substances because it pours out.
Apple Walnut Salad. This salad is so scrumptious, you may wish to eat it day by day! High it together with your favourite protein to round-out the meal.
Greek Pasta Salad. Since pasta salad is served chilled already, it makes a simple meal prep lunch possibility! Retailer it in particular person containers for a simple packed meal.
Quinoa Bowls with Creamy Pesto Dressing. The dressing recipe for these bowls will make you crave your subsequent meal! When you prep the quinoa and dressing, they’re straightforward to assemble for a fast meal.
Soups & Stews
Soups and stews are inclined to freeze properly, so you can also make an enormous batch and retailer them for months in your freezer. To thaw, switch them to your fridge for as much as 48 hours earlier than you propose on reheating them once more. (Or reheat straight from frozen in a pot on the range high and stir usually.)
Vegetarian Chili. This hearty recipe depends on canned beans for comfort, so it’s straightforward to make! Serve it with crunchy tortilla chips or cornbread, for a comforting meal.
Curry Chicken Soup. This is without doubt one of the hottest soup recipes on my web site! The mixture of creamy curry flavors, paired with rooster and lentils, makes it filling, comforting, and scrumptious. You could wish to make a double-batch of this one! Leftovers might be served over cooked rice or quinoa, for one more variation.
Black Bean Soup. If you happen to miss the black bean soup from Panera, this one tastes even higher and is straightforward to make at house. The flavour is so spectacular, I prefer to make it for dinner friends!
Healthy Broccoli Cheddar Soup. This recipe has a sneaky ingredient that provides creaminess, but in addition makes it extra filling, with further fiber and protein in every chunk. If you end up on the lookout for wholesome consolation meals, it is a scrumptious possibility!
Hearty Quinoa Soup. This soup is impressed by a well-liked Annie’s model canned soup, and options quinoa, which is an entire supply of plant-based protein. Be at liberty to swap the veggies to make use of what you might have readily available.
Chickpea Noodle Soup. A scrumptious various to rooster noodle soup, this recipe is very good once you use a legume-based pasta, akin to chickpea pasta. The gluten-free noodles will assist thicken the broth as they prepare dinner!
Red Lentil Soup. Pink lentils are the fastest-cooking number of lentils, so this soup is able to eat in lower than half-hour, and the flavour is out of this world! Serve it with crusty bread, or a facet salad for a whole meal.
Mexican Chicken Soup. This soup has the flavour of tortilla soup, solely with out the fried tortillas. It makes a filling lunch or dinner, and you may high it with a cooked grain, akin to quinoa or rice, or fiber-rich black beans, to assist round-out your meal.
Wholesome Snacks & Candy Treats
Having a wholesome snack readily available is a game-changer once you’re attempting to stay to your wholesome consuming objectives. The choices beneath require simply 10 to fifteen minutes of effort, and can make your life simpler for the remainder of the week.
Chocolate Energy Balls. If you end up craving extra of a brownie taste, do this no-bake possibility. They’re loaded with fiber, and antioxidant-rich cacao powder. Strive Date Energy Balls for a non-chocolate model.
Don’t have a meals processor? Strive Peanut Butter Protein Balls for a variation you’ll be able to stir collectively in simply minutes.
Homemade Granola Bars. These granola bars are naturally sweetened with honey, and style higher than the store-bought selection! You’ll be able to add any mix-ins you like to make them extra filling, akin to hemp hearts or crunchy nuts.
Hummus. This filling dip is made with a mix of chickpeas and tahini, and you may whip it collectively in simply 5 minutes! It tastes higher than something you’d purchase on the retailer, and you should utilize it in a lot of alternative ways. Strive spreading it on a sandwich or wrap, serve it with sliced veggies, or add it to pasta for further creaminess.
The Best Bean Dip. If you need one other dip possibility, this one is ideal for tortilla chips or veggies. All you want is quarter-hour to make it!
Almond Butter Fudge. This candy deal with is of course sweetened, and takes simply 10 minutes to stir collectively. Hold it stashed in your freezer for a fast approach to fulfill your candy tooth. If you happen to desire a chocolate model, attempt Vegan Fudge, as a substitute.
Healthy Cookies. These cookies style unbelievably genuine, however they’re made with dates as a substitute of sugar! Hold them saved in your fridge for a simple deal with.
Banana Oatmeal Cookies. Made with simply 4 substances, these cookies come collectively in simply minutes and are an effective way to make use of up any ripe bananas you might have readily available. You’ll be able to even take pleasure in them for a quick breakfast on the go!
Meal Prep Fundamentals
Cooked Protein & Predominant Entrees
Taking the time to prep some protein forward of time will assist hold your meals filling and satisfying. Be at liberty to select two choices this week, after which attempt two extra subsequent time!
- Baked Chicken Breasts. This fast recipe creates flavorful rooster breasts that pair properly with virtually any meal. Serve the sliced rooster over a salad, pasta, or bowl for a simple protein possibility.
- Crispy Baked Tofu. This tofu is completely seasoned, with a super-appealing texture. Serve it as a vegetarian swap once you need further plant-based protein in your meals.
- Baked Falafel. This recipe makes use of canned chickpeas for comfort, and tastes simply as scrumptious as the standard model. They’re freezer-friendly, and make an awesome addition to bowls and wraps.
- Veggie Burgers. Everybody loves these veggie burgers! Made with veggies, beans, nuts, and oats, they’re hearty sufficient to maintain you feeling glad.
- Healthy Burgers. Made with a mixture of lean floor beef and lentils, these burgers style like the true factor, however are budget-friendly and pack further fiber in every chunk.
- Quick Black Bean Burgers. There’s no meals processor required for this recipe, in order that they make a simple possibility throughout a busy week.
Sauces & Salad Dressings
A easy dressing or sauce can add tons of taste to your subsequent meal! Make one or two to assist hold your week attention-grabbing, after which attempt a unique one subsequent time, to assist add selection.
- Apple Cider Vinaigrette. It will shortly turn out to be your go-to dressing, as a result of the flavour goes properly with virtually any toppings. Hold an enormous batch stashed in your fridge for straightforward salads and bowls.
- Lemon Poppy Seed Dressing.If you wish to change issues up, this dressing pairs particularly properly with a spinach salad. Serve it with pink onion, sliced avocado, and strawberries on high!
- Creamy Tahini Dill Dressing. This recipe will get its creaminess from tahini, moderately than mayo, and it makes a wonderful topping for a savory salad. It may additionally double as a veggie dip!
- Honey Balsamic Dressing. This dressing goes with the whole lot! You’ll be able to combine it collectively in simply minutes, and luxuriate in all of it week lengthy over your favourite salad substances.
- Cilantro Lime Dressing. Once you desire a Southwest taste, this dressing is a pleasant change! Serve it over your favourite salad substances or over tacos, for further taste.
- Romesco Sauce. If you happen to love the flavour of roasted pink bell peppers, you’ll love this sauce. It comes collectively shortly in your blender, and makes a scrumptious pasta topping, sandwich unfold, and dip.
- Healthy Blue Cheese Dressing. Once you desire a creamy possibility, this blue cheese dressing can be made with white beans for added creaminess.
Complete Grains & Legumes
Cooked grains make a wonderful base for curries and stir-fries, and you may also flip them into a fast meal, like Veggie Fried Rice or Quinoa Fried Rice. It’s additionally nice to have cooked beans or lentils readily available, for including further fiber and protein to your subsequent salad or bowl.
If you wish to squeeze some extra vitamins into your day, the next veggies are useful to have readily available. You’ll be able to hold them within the fridge for as much as 5 days so as to add to your meals all through the week.
- Cauliflower Rice. Shortly pulse a head of cauliflower in your meals processor to create cauliflower rice! It makes a nutrient-dense various to rice, and is scrumptious in Cauliflower Fried Rice, or anyplace else that you’d frequently use rice.
- Shredded Cabbage. Shred a head of cabbage forward of time, and hold it saved within the fridge all week for a simple stir fry meal, akin to Egg Roll in a Bowl or Pizza Stir Fry. It additionally makes an awesome addition to salads and bowls, for further crunch.
- Chopped Romaine Lettuce. Having your lettuce washed and chopped will make it that a lot simpler to shortly assemble a salad. Merely add this base to your bowl, and high it together with your favourite toppings, akin to baked rooster, hummus, and a scrumptious salad dressing.
- Roasted cauliflower. Roasted cauliflower is scrumptious sufficient to take pleasure in straight off the pan, however you may also reserve it within the fridge so as to add to bowls and stir fries throughout the week.
- Roasted asparagus. When it’s in season (Feburary to June) this roasted vegetable makes a scrumptious topping for salads, or a easy facet dish. You too can prepare dinner it in the air fryer.
- Roasted Red Peppers. Roasting pink peppers at house is without doubt one of the best issues to do, they usually add an awesome texture and taste to virtually any dish. Strive them in Romesco sauce, or in vegan sushi!
65 Wholesome Meal Prep Concepts: Lunch Bowls with Thai Peanut Dressing
In search of wholesome meal prep concepts? These recipes & ideas will make your life simpler for the remainder of the week.
- 2 cups dry quinoa
- 3 cups water
Thai Peanut Dressing
- ½ cup all-natural peanut butter
- 3 tablespoons recent lime juice
- 2 tablespoons rice vinegar
- 1 tablespoon toasted sesame oil
- ⅓ cup pure maple syrup
- 1 garlic clove , minced
- 1 inch freshly minced ginger
- ½ teaspoon crushed pink pepper flakes
- ½ teaspoon effective sea salt
- 2 to 4 tablespoons water , as wanted to skinny
- 2 (15 oz.) cans chickpeas , drained and rinsed
- 2 pink bell peppers , chopped
- ½ head cabbage , shredded
- 1 coronary heart romaine lettuce , chopped
- 2 inexperienced onions , chopped
To prepare dinner the quinoa, add the dry quinoa to a effective mesh strainer and rinse it till the water runs clear. Switch the drained quinoa to a small saucepan and canopy it with 3 cups of recent water. Convey it to a boil over excessive warmth, then decrease the warmth and canopy with a lid. Prepare dinner for 10 minutes. When the timer goes off, take away the pan from the warmth however hold the lid on for an extra 5 minutes. Then fluff with a fork and set it apart to chill.
To organize the dressing, add the peanut butter, lime juice, vinegar, sesame oil, maple syrup, garlic, ginger, pink pepper flakes, and salt to a 16-ounce glass mason jar. Use a whisk to stir properly, then add in water, only a tablespoon at a time, till it reaches a consistency you want. Understand that this dressing will thicken when chilled, so you could want so as to add extra water later, too. (As much as a 1/4 cup complete.) Safe the lid on the jar and retailer within the fridge till you are prepared to make use of it.
Put together any toppings you want, such because the drained chickpeas, sliced peppers, shredded cabbage or lettuce, and inexperienced onions, and retailer them in separate hermetic containers within the fridge. This will probably be a like a “salad bar” in your fridge, so the whole lot is able to go if you end up able to eat.
To assemble a lunch bowl, begin with a base of cooked quinoa (about ¾ cup per serving), and add your favourite toppings, akin to a ½ cup chickpeas, 1 to 2 cups of varied uncooked or cooked veggies, after which high it off with a beneficiant drizzle of dressing (about 3 tablespoons). Stir properly together with your fork to distribute the dressing, then take pleasure in! The person parts will hold properly within the fridge for as much as per week.
Quinoa bowls are straightforward to customise, so be happy to make use of every other veggies or toppings you might have readily available. You too can use a unique sauce or dressing to alter up the flavour every week. You’ll want to take a look at the sauces and dressings part on this put up for extra concepts.
Energy: 384kcal, Carbohydrates: 54g, Protein: 14g, Fats: 14g, Saturated Fats: 2g, Polyunsaturated Fats: 5g, Monounsaturated Fats: 6g, Sodium: 408mg, Potassium: 627mg, Fiber: 9g, Sugar: 13g, Vitamin A: 1083IU, Vitamin C: 61mg, Calcium: 96mg, Iron: 3mg
If you happen to attempt one among these wholesome meal prep concepts, please go away a remark and star ranking beneath letting me understand how like them! And when you have different meal prep requests that you just’d prefer to see sooner or later (Perhaps price range pleasant? Or vegan?) remember to let me know that, too.