45 Ideas for Healthy Meal Prep | Elizabeth Rider

Need ideas for healthy meal prep? I’ve got you covered!

As a health coach with over 15 years of recipe development and testing experience, I’ve put together this ultimate guide to meal prep recipes. Healthy meal prep doesn’t have to be complicated. From quick snacks to full meals that never get boring, this post will set you up for success in the kitchen.

If you’re here, you probably want to rely less on takeout and fast food and more on nourishing, home-cooked meals. You’re in the right place! Preparing your meals at home is one of the best things you can do for your health and budget, and it’s easier than you think with the right tips and strategies.

Huge Benefits of Meal Prep

Healthy meal prep isn’t just about saving time; it’s about transforming your lifestyle. With a little planning, you can save time and money, and enjoy your food more! Here’s why it’s worth it:

1. Eat Healthier
Meal prepping reduces the temptation to grab quick, less nutritious options. When you have a variety of prepped meals and snacks ready to go, it’s easier to stay on track. Having prepped options like easy shredded chicken, steamed or roasted broccoli, or cooked legumes in your fridge makes healthy choices effortless.

2. Reduce Stress & Mental Overwhelm
No more last-minute decisions or relying on what’s left in the freezer. Meal prep eliminates the anxiety of not knowing what to eat or whether you have the right ingredients. You can rely on a solid grocery list to keep your pantry stocked and your fridge organized.

3. Save Money
We all want to save on grocery bills. Planning your meals helps you shop smarter at the grocery store. By sticking to your grocery list and avoiding impulse buys, you reduce food waste and save money compared to dining out. Cooking a large batch of turkey chili or sheet pan dinners can also stretch your dollar further.

4. Boost Kitchen Confidence & Have Fun!
Meal prepping is a fantastic way to improve your cooking skills and try new methods like baking on a sheet pan or using an air fryer. It’s also a great way to experiment with fresh herbs, tomato sauce, or coconut milk in your recipes.

Tips for Easy Meal Prep

These simple tips will make it easier:

• Invest in Good Containers: Glass containers with airtight lids are ideal for keeping food fresh and ensuring food safety. Reusable or compostable cups are also great for dressings and sauces.Start Small: Begin with one recipe or meal, like prepping chicken thighs or a veggie-packed soup, then expand as you get the hang of it.
• Pick Your Prep Day: Many people find Sunday or Wednesday ideal for food prep. Plan around your gym schedule or other weekly commitments to make the process seamless.
• Prep for YOUR Lifestyle: Tailor portions to your needs. if you’re single don’t make eight breakfast servings. Similarly, if you have a family of four, then determine how much you’ll need for the week.
• Make Food You Love: Meal prep is most successful when you look forward to eating the meals you prepare. If you enjoy bold flavors, try dishes with fresh herbs, tomato sauce, or a touch of coconut milk.
• Shop wisely & don’t overpay: Make a shopping list and only buy what you need. Buy in bulk if it takes senses, don’t buy in bulk just to save money because if it goes bad, you overpay. I buy almost all pantry staples including extra virgin olive oil, mustard, olives, flours, beans, and more on Thrive Market for the best prices. Here’s my partner link to save 40% on your first order, on top of the already built-in savings.
• Write it down: Get a notebook dedicated to meal prep, and sign up for my email list to get a free recipe ebook that comes with a printable meal planning template.
• Bookmark your favorite recipes. You can bookmark this page and other favorite recipes in your browser for easy access in the future.

Please know that healthy meal prep should be easy and enjoyable. Do not make food that you don’t look forward to eating. There are endless delicious healthy meal options available to you, so find what you love and enjoy it.

All set to meal prep? Let’s get right into it!

45+ Ideas for Meal Prep Recipes

I’ve put these ideas for healthy meal prep into meal categories, but don’t let that hold you back. You can always eat breakfast for dinner or lunch for breakfast. Do what works for you.

Breakfast Meal Prep Recipes

1. Overnight Oats

All you have to do is combine dry whole rolled oats, milk of your choice, and other fun add-ins you want (in this case, chia and hemp seeds), refrigerate it overnight, and the next morning you have a bowl of soft, delicious oats.

Here are two ways to do it:

Apple Pie Overnight Oats

Hemp Seed Overnight Oats

2. Easy Healthy Homemade Granola

If you love granola, then you will love this recipe. Most store-bought granola contains unhealthy fats, oils, and unnecessary ingredients. But guess what? This granola recipe doesn’t contain all that yucky stuff. This recipe is super delicious, healthy, and cheaper to make. Prepare this overnight, and grab them on your way out of the door.

Easy Healthy Homemade Granola

3. Hard-Boiled Eggs

If you want a savory idea for healthy meal prep, then a hard-boiled egg with a little salt and pepper might be exactly what you need. You can make them on the stovetop or in the Instant Pot. Hard-boiled eggs keep up to three days in the fridge.

Perfect Easy-to-Peel Hard Boiled Eggs

4. Mini Baked Egg Cups

Here’s a healthy and easy meal prep breakfast idea, Mini Egg Cups.  Not only are these easy to make, but they are a great way to get in some extra veggies.

Mini Baked Egg Cups

5. Make A Breakfast Casserole

If you like more of a proper breakfast, make one of these breakfast casseroles and keep it covered in the fridge to eat from all week long.

Mushroom Kale Strata (aka a Great Breakfast Casserole)

6. Easiest Hash Brown Casserole

Let’s take a sec and talk about one of the most searched recipes on the web, Hash Brown Casserole. It’s easy, cheesy, and only takes minutes to prepare, not to mention it’s a favorite side dish for holiday dinners, casual weeknight dinners, and total comfort food!

Easiest Healthier Hash Brown Casserole

7. The Perfect Baked Oatmeal Recipe (+7 Variations)

Tired of that same old oatmeal and looking to change it up?  The taste and smell of this baked oatmeal is to die for, and the best part is it can be made ahead of time.  Have a healthy breakfast for when you are on the go, or perfect option for your next weekend brunch.

The Perfect Baked Oatmeal Recipe (+7 Variations)

8. Spinach Frittata Recipe (Oven Frittata Method)

Ever have those moments where you need a solid breakfast or brunch dish to serve, but have NO IDEA what to make? I am solving your problem with this easy, crowd-pleasing Spinach Frittata Recipe. This frittata recipe is highly customizable for breakfast and leftovers; after all, who doesn’t like breakfast for dinner?

Spinach Frittata Recipe (Oven Frittata Method)

9. Almond Flour Scones

Scones make for a quick meal that you can eat on the go. Easy, fluffy, and simply delicious, almond flour scones can pair perfectly with your morning coffee.

Almond Flour Scone Recipe

10. Make-Ahead Smoothies

While I do think smoothies are best fresh, you can learn how to save a smoothie for later right here.

Tip: Smoothies with greens like spinach are best fresh and don’t keep as well as a Strawberry Banana Smoothie or Blueberry Smoothie.

How To Save A Smoothie For Later

11. Healthy Banana Bread

Have spotted dark-turning bananas in your kitchen? Good thing for you. Make sure not to toss them in the garbage. Get some eggs, flour, and sugar, and get ready to bake some banana bread.

I’ve got two options for you here. The first is a healthier take on traditional banana bread, and the second is a low-carb almond flour banana bread.

Banana Bread Recipe + Gluten Free Version

Banana Bread Recipe + Gluten-Free Variation 

Almond Flour Banana Bread Recipe (Gluten-Free)

12. Peanut Butter Oat Energy Bites

As a health coach, I feel obligated to tell you it’s best to sit down and eat slowly and enjoy your food rather than inhaling something on your drive to work. In reality, I know that sometimes you need something super quick and portable. Energy bites are here for the win! You can use peanut butter, almond butter, or any nut butter or sun butter (sunflower seed butter) to make these energy bites.

4-Ingredient Peanut Butter Oat Energy Bites 

13. Chocolate Avocado Mousse Recipe

Chocolate for breakfast?  Yes, please!  You can get this done within 5 minutes. Just blend the ingredients, store them in the fridge, and you will have a delicious breakfast to enjoy in the morning. It keeps about 3 days in the fridge, so plan to eat it a few days in a row. I love this with sliced strawberries in the summer.

Chocolate Avocado Mousse Recipe 

Lunch Recipes for Meal Prep

Soups and salads are awesome ideas for healthy meal prep. Wraps can also be great, however, make sure to keep any dressing to the side until you eat it.

Make soups in a big Dutch oven that can go from the stove to the fridge (just make sure it’s cooled to room temp before putting it in the fridge).

Grain-based salads like quinoa salad or rice are fantastic meal prep ideas. Green salads are best kept with the greens and dressing separate until you eat.

14. Vibrant Curry Quinoa Salad

This curry quinoa salad is so simple to make, delicious, and SO refreshing! It tastes even better the longer it sits. If you make a big batch, you’ll have something delicious, and healthy to eat all week.

Vibrant Curry Quinoa Salad

15. The Jennifer Aniston Salad (aka Bulgar Mint Salad)

Want a light and healthy salad for your next lunch or dinner, then I have the recipe for you!  The internet has blown up with Jennifer Aniston’s salad recipe packed with plant-based protein, crunchy and fresh.  This bulgar wheat salad is a spin on tabouli, and it’s awesome!

Jennifer Aniston Salad Recipe

16. Black Bean Quinoa Salad

This healthy idea for a meal prep salad is super easy to make and everyone loves it. It’s great on its own or as a base for a healthier taco salad.

Black Bean Quinoa Salad

17. Mediterranean Chickpea Salad

This is one of my favorite weeknight recipes for several reasons! It’s rich, spicy, but not overpowering. Plus, you can get it done in just 15 minutes. All you need to do is prepare a big batch, store it in your fridge, and be done for the week. Easy-breezy!

Mediterranean Chickpea Salad

18. Orzo with Mint & Peas + Sides

One of my favorite pastas for meal prep is orzo (or any short cut pasta) with mint, peas, lemon, and real parmesan—it’s SO good! Pair it with some leftover chicken or beans and some fruit and you’ll have a lunch that you definitely look forward to eating.

19. Meal Prep Salad Jars

Meal Prep Salad Jars are awesome if you want to create an assembly-style batch of fresh salads that keep in the fridge all week long. The key is in how you layer the ingredients to make sure nothing gets soggy.

Here’s the recipe and a video to show you how to do it:

20. Healthy Unfried Fried Rice

This healthier fried rice is an all-time favorite. Plus, it’s good hot or cold. Fried rice makes for an awesome dinner or meal prep it for lunch all week long.

Healthy Unfried Fried Recipe

21. Fiesta Quinoa Soup Recipe

Soups are not only easy to make and nutritious, but they also freeze well. Great, right? If you’re like me and want to live off the frozen leftovers of this soup, you’re going to want to make a huge batch.

Fiesta Quinoa Soup

22. Easy Lentil Soup

Good ‘ol lentil soup is an awesome idea for healthy meal prep. It’s delicious, filling, and easy to make!  No need to settle for bland Lentil Soup! Make it right and you’ll have everyone begging for seconds.

Lentil Soup Recipe

23. Black Bean Soup from Scratch

What’s not to love about soup that is hearty, filling and super easy to make?  Black bean soup from scratch is an awesome make-ahead meal and it freezes well, too.

Vegan Black Bean Soup from Scratch (3 Ways)

24. Easy Split Pea Soup

Looking for something delicious and super budget-friendly? Split pea soup is your answer. It’s loaded with fiber and protein to keep you full. Plus, its nostalgic flavor is super comforting.

Split Pea Soup

25. Easy Healthy Minestrone Soup

Minestrone is the ultimate café soup. If you want a restaurant-style feel that you made at home, this minestrone will definitely do the trick.

Healthy Minestrone Soup

26. Loaded Veggie Hummus Wraps

Wraps are great for healthy meal prep because you can make them in an assembly line. One tip, if your wrap has a dressing like these hummus wraps below, keep the dressing to the side until it’s time to eat to prevent your wrap from getting soggy.

Loaded Veggie Hummus Wraps 

27. Mom’s Tuna Salad in Lettuce or a Tortilla

Tuna wraps are a fantastic no-cook meal prep option. I always “cook once, eat 2-3 times” when making tuna salad or egg salad. Store the tuna separate from the lettuce or tortilla until you eat.

P.S. Egg salad is amazing and keeps for a day or two if you want to use it for a meal prep recipe, but it doesn’t keep as long as everything else on this page, that’s why it doesn’t have its own spot on the list.

Mom’s Tuna Salad in a Lettuce or a Tortilla Wrap

Dinner Recipes for Meal Prep

Dinner recipes for meal prep should include slow cooker meals, soups, and veggies. Anything in the lunch category is great for dinner, too.

28. Healthy Slow Cooker Chicken Tacos

Chicken tacos are great for the chronically busy because it’s a “dump and heat” recipe. All you do is mix the ingredients in a pot and let it cook. Oh, also, this recipe freezes well.

Healthy Slow Cooker Chicken Tacos

29. Instant Pot Shredded Chicken

Instant Pot Shredded Chicken is one of the fastest and easiest recipes that freezes amazingly for your next meal prep. Perfectly seasoned and moist from fresh to frozen! It’s a healthy and excellent addition to the week’s soups, salads, pasta, or sandwiches.

Instant Pot Shredded Chicken

30. Everyone’s Favorite Vegetarian Chili Recipe

Chili is no doubt a crowd-pleaser, and this black bean vegetarian version is also a winner. It’s also one of the best recipes for meal prep because it freezes perfectly and heats up nicely. You can fuel your body on a cold night with a delicious bowl of spicy black bean vegetarian chili.

Everyone’s Favorite Vegetarian Chili

31. Chicken Poblano Chili Soup

Delicious? Check! Freezes well? Check! This chili soup is creamy and has a spicy flavor that will keep you coming back for MORE. If you want to change up your soup game, this Chicken poblano chili soup is the way to go!

Chicken Poblano Chili Soup

32. Thai Peanut Noodles

How about a bowl of delicious Thai peanut noodles that’s healthy, budget-friendly, and ready in 15 minutes? Yes, please!! Tasty, rich, and crunchy, this recipe hits all the bases. This meal is nutritious and the perfect comfort food for busy nights!

Thai Peanut Noodles

33. Mom’s crockpot Pot Roast

This pot roast looks fancy but it’s easy to make. Plus, it can feed an army! Put it on in the morning and come home to a great meal.

Mom’s Crockpot Pot Roast

34-44. Sheet Pan Dinners

Sheet pan dinners make for great meal prep. To make a sheet pan dinner, preheat your oven to 375°F, then toss all of your veggies and a protein in extra virgin olive oil and a sprinkle of salt and pepper. Roast your vegetables first for 15–20 minutes until they start to brown, then add your protein on top of the veggies and cook for another 15–20 minutes until everything is perfectly done.

• Sheet Pan Chicken with Potatoes and Broccoli: Toss chicken boneless, skinless breasts or thighs, sliced potatoes, and broccoli florets with olive oil, garlic powder, and smoked paprika. Roast until golden and cooked through. Always cut large chicken breasts in half before roasted to help them cook more evenly before drying out.
• Sheet Pan Salmon with Green Beans and Cherry Tomatoes: Season salmon fillets with lemon, dill, and olive oil. Add green beans and cherry tomatoes to the pan for a colorful, quick meal.
• Sheet Pan Fajitas: Mix sliced bell peppers, onions, and chicken strips with fajita seasoning. Roast and serve with tortillas and your favorite toppings.
• Sheet Pan Sausage and Veggies: Combine sliced turkey sausage, zucchini, carrots, and red onions with olive oil and Italian seasoning. Roast until caramelized and tender.
• Sheet Pan Lemon Garlic Shrimp with Asparagus: Toss shrimp and asparagus with olive oil, minced garlic, and lemon juice. Roast for a light, flavorful dinner.
• Sheet Pan BBQ Chicken with Corn and Potatoes: Brush chicken thighs with BBQ sauce and roast alongside baby potatoes and corn on the cob for a comforting meal.
• Sheet Pan Chicken Breasts and Vegetables: Marinate chicken breasts in teriyaki sauce and roast with broccoli, bell peppers, and snap peas. Serve over rice or quinoa.
• Sheet Pan Pork Chops with Apples and Brussels Sprouts: Season pork chops with rosemary and roast alongside sliced apples and halved Brussels sprouts for a cozy fall dinner.
• Sheet Pan Meatballs and Zucchini Noodles: Roast beef or turkey meatballs with spiralized zucchini and marinara sauce for a low-carb, Italian-inspired dinner.
• Sheet Pan Honey Mustard Chicken with Carrots and Parsnips: Glaze chicken thighs with honey mustard and roast with carrots, parsnips, and rosemary for a sweet and savory dish.

45. Meal Prep Fajita Bowls

And last but certainly not least, what could be better than having fajita-style bowls for lunch or dinner this week? This style of meal prep bowl is meant to be flexible. Simply grab some chicken or beans (or both!), saute up some peppers and onions, make some rice or quinoa, and slice up a few limes.

If you’re in a rush in the mornings but want to bring an awesome lunch to work with you, prep these on Sunday for lunch all week long. Or, keep them in the fridge to come home to a great dinner. Enjoy!

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Final Thoughts

Meal prepping can ease stress, especially if you have a busy schedule but still want to eat healthy food. Just try it for a week, and once you get the hang of it, you’ll be stunned at how easy this is!