Get organized for the work week with these easy meal prep recipes so you can save money, time and stress – most are ready in just 30 minutes!
What is meal prep?
- Making one or two recipes and portioning everything out for a set of breakfasts and/or lunches to take with you to work
- Prepping ingredients such as cooking chicken, rice, making sauces and chopping veggies so that a meal can come together with minimal effort
How to meal prep for beginners
- 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!
Meal Prep Breakfasts
You'll find my favourite meal prep, make-ahead breakfasts below. They're 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!
Meal Prep Sausage Egg McMuffin {Copycat}
40 minutes
This Meal Prep Sausage Egg McMuffin is a healthier copycat version of the McDonald's breakfast favourite with fewer calories!
Make this recipe
Calories: 406kcal | Carbohydrates: 26g | Protein: 31g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Cholesterol: 333mg | Sodium: 606mg | Potassium: 298mg | Fiber: 2g | Sugar: 3g | Vitamin A: 400IU | Vitamin C: 1.7mg | Calcium: 140mg | Iron: 4.5mg
Freezer-Friendly Tex Mex Breakfast Quesadillas
50 minutes
These Freezer-Friendly Tex Mex Breakfast Quesadillas with scrambled eggs, diced peppers and sausage are the ultimate meal prep breakfast!
Make this recipe
Calories: 408kcal | Carbohydrates: 19g | Protein: 20g | Fat: 28g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 689mg | Potassium: 266mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1489IU | Vitamin C: 40mg | Calcium: 335mg | Iron: 2mg
Meal Prep Freezer Breakfast Burritos
45 minutes
These Meal Prep Freezer Breakfast Burritos are a make-ahead breakfast with all your favourite toppings–they’ll last for up to 3 months!
Make this recipe
Calories: 369kcal | Carbohydrates: 28g | Protein: 20g | Fat: 19g | Saturated Fat: 7g | Cholesterol: 276mg | Sodium: 1017mg | Potassium: 396mg | Fiber: 2g | Sugar: 3g | Vitamin A: 523IU | Vitamin C: 5mg | Calcium: 198mg | Iron: 3mg
Freezer-Friendly Mini Breakfast Pizzas
40 minutes
These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!
Make this recipe
Calories: 237kcal | Carbohydrates: 15g | Protein: 12g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 76mg | Sodium: 554mg | Potassium: 247mg | Fiber: 1g | Sugar: 1g | Vitamin A: 424IU | Vitamin C: 18mg | Calcium: 76mg | Iron: 1mg
5 Meal Prep Smoothie Packs for Busy Days
5 minutes
Stock your freezer with these meal prep smoothie packs! These make-ahead smoothies are the perfect way to start the day.
Make this recipe
Baked Oatmeal Cups via Dinner at the Zoo
These baked oatmeal cups are a grab and go breakfast made with oats, milk, brown sugar and eggs. Top your oatmeal muffins with maple syrup and fresh fruit for a wholesome and filling meal!
Make this recipe
Bacon Wrapped Egg Cups via Fit Foodie Finds
In less than 30 minutes you’ll have these high-protein egg cups prepped for the entire week! These bacon wrapped egg cups are made with just 2 ingredients and are gluten-free and paleo-friendly. In one single egg cup you get 9g protein, 0g carb, and 0g sugar!
Make this recipe
The Best Healthy Blueberry Muffins via Ambitious Kitchen
The best healthy blueberry muffins you’ll ever make! These blueberry oatmeal muffins are naturally sweetened, dairy free and gluten free.
Make this recipe
Meal Prep Almond Flour Pancakes via Skinny Fitalicious
Meal Prep Almond Flour Pancakes! Made with 6 ingredients, this recipe has no added sugar, is low carb, high protein & delicious! Perfect for meal prepping!
Make this recipe
Sheet Pan Sweet Potatoes and Black Bean Hash via The Kitchn
Think of this sheet pan sweet potato and black bean hash as your invitation to do dinner for breakfast, or even vice versa. It’s fragrantly spiced and cooks up fast.
Make this recipe
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.
Healthy Fruit and Yogurt Parfaits {Meal Prep}
20 minutes
These Healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.
Make this recipe
Calories: 221kcal | Carbohydrates: 35g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 29mg | Potassium: 313mg | Fiber: 4g | Sugar: 17g | Vitamin A: 560IU | Vitamin C: 25mg | Calcium: 91mg | Iron: 2mg
Big Mac Salad Jars {Meal Prep, Low Carb}
30 minutes
These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
Make this recipe
Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg
Quick & Easy Chicken Spring Roll Jars
30 minutes
These Quick & Easy Chicken Spring Roll Jars are the perfect grab-and-go lunch with ground chicken and sweet chili sauce for an added kick.
Make this recipe
Calories: 480kcal | Carbohydrates: 73g | Protein: 32g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 1172mg | Potassium: 686mg | Fiber: 5g | Sugar: 21g | Vitamin A: 1329IU | Vitamin C: 90mg | Calcium: 66mg | Iron: 2mg
Mason Jar Instant Noodles
30 minutes
These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!
Make this recipe
Calories: 369kcal | Carbohydrates: 52g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 1366mg | Potassium: 496mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1189IU | Vitamin C: 8mg | Calcium: 22mg | Iron: 1mg
5 Mix & Match Mason Jar Salad Recipes {Healthy Lunches}
40 minutes
These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!
Make this recipe
Calories: 239kcal | Carbohydrates: 23g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 77mg | Potassium: 369mg | Fiber: 2g | Vitamin A: 190IU | Vitamin C: 3.5mg | Calcium: 24mg | Iron: 2mg
Mediterranean Chickpea Salad Jars {Vegan}
15 minutes
These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!
Make this recipe
Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg
Dynamite Shrimp Sushi Jars {Meal Prep Lunch}
30 minutes
These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!
Make this recipe
Calories: 335kcal | Carbohydrates: 37g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 224mg | Sodium: 1085mg | Potassium: 368mg | Fiber: 3g | Sugar: 10g | Vitamin A: 600IU | Vitamin C: 29.7mg | Calcium: 170mg | Iron: 5.4mg
Zucchini Chicken Noodle Soup Jars
30 minutes
These Spiralized Zucchini Chicken Noodle Soup Jars are a perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy!
Make this recipe
Calories: 256kcal | Carbohydrates: 20g | Protein: 26g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 61mg | Sodium: 1420mg | Potassium: 406mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6700IU | Vitamin C: 127.9mg | Calcium: 60mg | Iron: 1.6mg
Meal Prep in Just 1 Hour With My Free Challenge!
Take back your weekends and put dinner on the table in 20 minutes or less!
We respect your privacy. Unsubscribe at anytime.
Meal Prep Bowls and Bento Boxes
These recipes are the best for lunches! They’re easy to make and can be prepped ahead of time and stored in the fridge for 3-5 days. Here are my fave ideas below, and you can find more meal prep lunch recipes here.
Healthy Bento Lunch Box Recipes {5 Ways}
20 minutes
These Healthy Bento Lunch Box Recipes are the perfect grab-and-go lunch – make them beforehand and store them in the fridge for up to 5 days!
Make this recipe
Calories: 194kcal | Carbohydrates: 8g | Protein: 17g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 805mg | Potassium: 353mg | Fiber: 2g | Sugar: 1g | Vitamin A: 61IU | Vitamin C: 2mg | Calcium: 48mg | Iron: 1mg
Jerk-Inspired Chicken Rice Bowls {Meal Prep Lunch}
35 minutes
These Jerk-Inspired Chicken Rice Bowls are the most delicious meal prep lunch idea with mango salsa, homemade jerk marinade and brown rice.
Make this recipe
Calories: 557kcal | Carbohydrates: 74g | Protein: 33g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 1274mg | Potassium: 1295mg | Fiber: 10g | Sugar: 25g | Vitamin A: 2899IU | Vitamin C: 130mg | Calcium: 97mg | Iron: 4mg
Coconut Mango Chicken Meal Prep Bowls
40 minutes
These Coconut Mango Chicken Meal Prep Bowls with corn salsa, avocado and mango marinade are perfect for your weekly lunches!
Make this recipe
Calories: 529kcal | Carbohydrates: 64g | Protein: 29g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 57mg | Sodium: 1234mg | Potassium: 1112mg | Fiber: 13g | Sugar: 16g | Vitamin A: 1723IU | Vitamin C: 72mg | Calcium: 46mg | Iron: 3mg
Honey Sriracha Chicken Meal Prep Bowls
35 minutes
These Honey Sriracha Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. The sauce is so easy to make with just 3 ingredients!
Make this recipe
Calories: 455kcal | Carbohydrates: 67g | Protein: 24g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 105mg | Sodium: 460mg | Potassium: 361mg | Fiber: 2g | Sugar: 10g | Vitamin A: 500IU | Vitamin C: 32.2mg | Calcium: 30mg | Iron: 3.6mg
Peanut Chicken Meal Prep Bowls {Low-Carb}
30 minutes
These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.
Make this recipe
Calories: 386kcal | Carbohydrates: 17g | Protein: 30g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 62mg | Sodium: 422mg | Potassium: 589mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6800IU | Vitamin C: 100.7mg | Calcium: 50mg | Iron: 2mg
Sweet Chili Chicken Meal Prep Bowls
40 minutes
These Sweet Chili Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. Serve with jasmine rice and your choice of toppings!
Make this recipe
Calories: 430kcal | Carbohydrates: 70g | Protein: 25g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 69mg | Sodium: 656mg | Potassium: 194mg | Fiber: 4g | Sugar: 25g | Vitamin A: 6300IU | Vitamin C: 26.4mg | Calcium: 50mg | Iron: 1.3mg
Honey Sesame Chicken Lunch Bowls via Sweet Peas and Saffron
These Honey Sesame Chicken Lunch Bowls have chicken breast, rice and veggies tossed in a sticky sweet and savory sauce. Perfect for meal prep.
Make this recipe
Meal Prep Butter Chicken with Rice and Garlic Naan via Gimme Delicious
Spicy and creamy 30-minute butter chicken with basmati rice and quick stove-top naan. This tasty meal will add spice and flavor to your lunch routine! If you’re looking for a way to switch up your meal-prep
Make this recipe
Greek Chicken Souvlaki Meal Prep Bowls via Salt & Lavender
These grilled Greek chicken meal prep bowls are easy to make, healthy, delicious, and filling! You will love the fresh Mediterranean flavors, quinoa, and veggies.
Make this recipe
Meal Prep Veggie Stir Fry via Wholefully
Put together four adult sized lunches in just 30 minutes with this Meal Prep Veggie Stir Fry, and you’ll have plant-based lunches to enjoy all week long!
Make this recipe
Salads and Wraps
Whenever I want to switch things up for lunch, I make a salad or wrap. They’re very customizable and a great way to use up ingredients. They also don’t require reheating, making them perfect for when you’re on the go. If you need more easy cold lunch ideas, I’ve got a whole list on the blog!
5 Easy Quinoa Salad Recipes {Meal Prep}
1 hour
These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.
Make this recipe
Calories: 259kcal | Carbohydrates: 47g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Sodium: 301mg | Potassium: 539mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1033IU | Vitamin C: 40mg | Calcium: 35mg | Iron: 3mg
Broccoli Salad {High Protein + Meal Prep}
50 minutes
This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!
Make this recipe
Calories: 443kcal | Carbohydrates: 34g | Protein: 15g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 39mg | Sodium: 665mg | Potassium: 647mg | Fiber: 8g | Sugar: 11g | Vitamin A: 3210IU | Vitamin C: 63mg | Calcium: 149mg | Iron: 3mg
Best Ever Brussels Sprouts Salad
30 minutes
This is the Best Ever Brussels Sprouts Salad with dried cranberries, pumpkin seeds, and an easy apple cider vinegar and honey dijon dressing.
Make this recipe
Calories: 218kcal | Carbohydrates: 21g | Protein: 6g | Fat: 14g | Saturated Fat: 1g | Sodium: 66mg | Potassium: 438mg | Fiber: 5g | Sugar: 12g | Vitamin A: 664IU | Vitamin C: 75mg | Calcium: 61mg | Iron: 2mg
The Best Kale Salad on the Internet
50 minutes
This Kale Salad is the best meal prep lunch! It's got protein with lentils and halloumi cheese, lots of veggies and a tasty dressing.
Make this recipe
Calories: 532kcal | Carbohydrates: 57g | Protein: 30g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 764mg | Potassium: 909mg | Fiber: 25g | Sugar: 10g | Vitamin A: 5759IU | Vitamin C: 28mg | Calcium: 530mg | Iron: 6mg
Kale Chicken Caesar Wraps
35 minutes
These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with an avocado Caesar dressing that's lighter on calories.
Make this recipe
Calories: 400kcal | Carbohydrates: 13g | Protein: 35g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 104mg | Sodium: 1461mg | Potassium: 741mg | Fiber: 1g | Sugar: 4g | Vitamin A: 3517IU | Vitamin C: 47mg | Calcium: 218mg | Iron: 2mg
Meal Prep Buffalo Chicken Wraps
35 minutes
These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!
Make this recipe
Calories: 437kcal | Carbohydrates: 50g | Protein: 26g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 55mg | Sodium: 2185mg | Potassium: 452mg | Fiber: 4g | Sugar: 6g | Vitamin A: 10200IU | Vitamin C: 8.3mg | Calcium: 210mg | Iron: 3.6mg
Garlic Chicken Collard Wraps {Low-Carb}
30 minutes
These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!
Make this recipe
Calories: 449kcal | Carbohydrates: 7g | Protein: 11g | Fat: 43g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 34g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 75mg | Potassium: 466mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3680IU | Vitamin C: 36mg | Calcium: 115mg | Iron: 1mg
Meal Prep Baked Falafel Lettuce Wraps via Wholefully
These Meal Prep Baked Falafel Lettuce Wraps are chock-full of veggies, and travel well for packed lunches. No more sad desk salads for you!
Make this recipe
Sheet Pan Dinners
Sheet pans dinners are one of my favourite ways to meal prep. All of these recipes are cooked on one sheet pan in the oven from start to finish so clean up and cook time are reduced. Easy-peasy!
Indian-Inspired Chicken Meal Prep Bowls
40 minutes
These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!
Make this recipe
Calories: 277kcal | Carbohydrates: 24g | Protein: 30g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 74mg | Sodium: 767mg | Potassium: 1206mg | Fiber: 5g | Sugar: 6g | Vitamin A: 389IU | Vitamin C: 85mg | Calcium: 76mg | Iron: 3mg
Sheet Pan Pesto Chicken Meal Prep Bowls
40 minutes
These Sheet Pan Pesto Chicken Meal Prep Bowls are a delicious low carb lunch idea that comes together in 30 minutes!
Make this recipe
Calories: 294kcal | Carbohydrates: 16g | Protein: 31g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 74mg | Sodium: 624mg | Potassium: 1169mg | Fiber: 6g | Sugar: 6g | Vitamin A: 2324IU | Vitamin C: 184mg | Calcium: 113mg | Iron: 2mg
Sheet Pan Buddha Bowls with Turmeric Tahini Dressing
35 minutes
These Sheet Pan Buddha Bowls with Turmeric Tahini Dressing are a delicious vegan lunch idea that can be made almost all on one pan!
Make this recipe
Calories: 535kcal | Carbohydrates: 74g | Protein: 20g | Fat: 20g | Saturated Fat: 3g | Sodium: 698mg | Potassium: 1233mg | Fiber: 19g | Sugar: 12g | Vitamin A: 10117IU | Vitamin C: 32mg | Calcium: 148mg | Iron: 7mg
Sheet Pan Crispy Coconut Chicken
40 minutes
This Sheet Pan Crispy Coconut Chicken with mango salsa and sweet potato fries is the perfect dinner idea for busy weeknights.
Make this recipe
Calories: 412kcal | Carbohydrates: 38g | Protein: 41g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 150mg | Sodium: 556mg | Potassium: 1075mg | Fiber: 5g | Sugar: 17g | Vitamin A: 7716IU | Vitamin C: 119mg | Calcium: 38mg | Iron: 2mg
Baked Honey Mustard Chicken {Sheet Pan Recipe}
30 minutes
This Baked Honey Mustard Chicken comes together on one sheet pan for minimal clean up – it's a 30-minute dinner with a delicious sauce!
Make this recipe
Calories: 290kcal | Carbohydrates: 29g | Protein: 28g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 334mg | Potassium: 981mg | Fiber: 4g | Sugar: 11g | Vitamin A: 5295IU | Vitamin C: 39mg | Calcium: 44mg | Iron: 2mg
Sheet Pan Bruschetta Chicken {Low Carb}
40 minutes
This Sheet Pan Bruschetta Chicken is a healthy low-carb dinner idea made with fresh veggies – plus, the entire recipe only uses one pan!
Make this recipe
Calories: 274kcal | Carbohydrates: 6g | Protein: 31g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 83mg | Sodium: 425mg | Potassium: 243mg | Fiber: 2g | Sugar: 4g | Vitamin A: 900IU | Vitamin C: 35.5mg | Calcium: 60mg | Iron: 1.6mg
Sheet Pan Zucchini Chicken Meatballs with Coconut Curry Sauce via Ambitious Kitchen
Sheet pan zucchini chicken meatballs with bell peppers and a flavorful coconut curry sauce. This easy recipe is packed with protein and great for meal prep!
Make this recipe
Wanna Learn How To Meal Prep?
My meal planning service, Dinner Prep Pro, removes the guesswork and helps you get dinner on the table in 15-20 minutes each night. My meal prep checklists only take 1 hour each week!
Freezer-Friendly Meal Prep Ideas
These recipes are the way way to enjoy a hot meal when you don’t have time to cook! They’ll keep in the freezer for between 3-6 months and reheat like new.
Super Easy Homemade Pizza Pockets
30 minutes
These Homemade Pizza Pockets are SO easy to make using store bought pizza dough and your favorite toppings – plus you can freeze them to enjoy anytime!
Make this recipe
Calories: 252kcal | Carbohydrates: 27g | Protein: 12g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 30mg | Sodium: 815mg | Potassium: 184mg | Fiber: 1g | Sugar: 5g | Vitamin A: 349IU | Vitamin C: 9mg | Calcium: 149mg | Iron: 2mg
Easy Baked Turkey Meatballs {Freezer-Friendly}
35 minutes
These Easy Baked Turkey Meatballs are freezer-friendly and perfect for meal prep! Serve them with zucchini noodles for a low carb meal.
Make this recipe
Calories: 361kcal | Carbohydrates: 29g | Protein: 31g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 118mg | Sodium: 790mg | Potassium: 1292mg | Fiber: 5g | Sugar: 12g | Vitamin A: 900IU | Vitamin C: 72.6mg | Calcium: 100mg | Iron: 4.1mg
Easy Chicken Pasta Bake {Freezer Meal}
50 minutes
This Easy Chicken Pasta Bake is a freezer meal made with lots of veggies and a creamy rose sauce, topped with mozzarella cheese!
Make this recipe
Calories: 429kcal | Carbohydrates: 48g | Protein: 29g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 55mg | Sodium: 757mg | Potassium: 405mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5300IU | Vitamin C: 41.3mg | Calcium: 210mg | Iron: 3.6mg
Super Easy Mini Chicken Pot Pies
55 minutes
These Super Easy Mini Chicken Pot Pies are a lighter version of your favourite comfort food in the cutest individual serving sizes!
Make this recipe
Calories: 423kcal | Carbohydrates: 42g | Protein: 20g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 36mg | Sodium: 882mg | Potassium: 537mg | Fiber: 6g | Sugar: 9g | Vitamin A: 7800IU | Vitamin C: 34.7mg | Calcium: 50mg | Iron: 3.1mg
Meal Prep Skinny Taco Bake
50 minutes
This Meal Prep Skinny Taco Bake is a delicious and healthier take on a taco dinner filled with ground turkey, sweet potatoes and bell peppers.
Make this recipe
Calories: 453kcal | Carbohydrates: 22g | Protein: 32g | Fat: 27g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Cholesterol: 112mg | Sodium: 566mg | Potassium: 840mg | Fiber: 5g | Sugar: 10g | Vitamin A: 9450IU | Vitamin C: 339.9mg | Calcium: 320mg | Iron: 3.1mg
Meal Prep Buffalo Chicken Meatballs
40 minutes
These Meal Prep Buffalo Chicken Meatballs are a healthy and freezer-friendly lunch or dinner idea – they’re also the perfect party food!
Make this recipe
Calories: 410kcal | Carbohydrates: 20g | Protein: 26g | Fat: 25g | Saturated Fat: 6g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 8g | Cholesterol: 133mg | Sodium: 740mg | Potassium: 452mg | Fiber: 3g | Sugar: 8g | Vitamin A: 4050IU | Vitamin C: 12.4mg | Calcium: 100mg | Iron: 2.2mg
Meal Prep Chicken Enchiladas Verdes
1 hour
These Meal Prep Chicken Enchiladas Verdes are made with a tomatillo-based salsa verde. They’re like an easy and delicious dinner casserole!
Make this recipe
Calories: 351kcal | Carbohydrates: 26g | Protein: 32g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 92mg | Sodium: 295mg | Potassium: 592mg | Fiber: 4g | Sugar: 1g | Vitamin A: 620IU | Vitamin C: 3.5mg | Calcium: 195mg | Iron: 1.7mg
The Best Ever Healing Chicken Soup
45 minutes
This is the Best Ever Healing Chicken Soup, packed with healthy ingredients and so much flavour. You’ll feel better in no time!
Make this recipe
Calories: 294kcal | Carbohydrates: 32g | Protein: 23g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 1461mg | Potassium: 762mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3509IU | Vitamin C: 27mg | Calcium: 49mg | Iron: 2mg
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.
Sweet Potato Hash {Whole 30}
40 minutes
This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!
Make this recipe
Calories: 352kcal | Carbohydrates: 26g | Protein: 27g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 76mg | Sodium: 433mg | Potassium: 718mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13900IU | Vitamin C: 267.3mg | Calcium: 50mg | Iron: 2.2mg
Easiest Ever Ground Turkey Stir Fry
30 minutes
This the Easiest Ever Ground Turkey Stir Fry! It’s low carb too – all you need is ground turkey, bell peppers, carrots and cabbage.
Make this recipe
Calories: 237kcal | Carbohydrates: 18g | Protein: 30g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 369mg | Potassium: 725mg | Fiber: 5g | Sugar: 11g | Vitamin A: 3737IU | Vitamin C: 84mg | Calcium: 68mg | Iron: 2mg
Whole Wheat Summer Pesto Pasta {One-Pot Meal}
45 minutes
This Whole Wheat Summer Pesto Pasta is the perfect one-pot meal that’s great for meal prep and batch cooking during a busy workweek!
Make this recipe
Calories: 474kcal | Carbohydrates: 64g | Protein: 29g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 50mg | Sodium: 299mg | Potassium: 800mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1852IU | Vitamin C: 22mg | Calcium: 81mg | Iron: 2mg
Homemade Hamburger Helper {One Pot}
35 minutes
This Healthier Homemade Hamburger Helper is a delicious one-pot spin off on your favourite childhood meal – it's got extra veggies, too!
Make this recipe
Calories: 589kcal | Carbohydrates: 67g | Protein: 34g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 74mg | Sodium: 1491mg | Potassium: 961mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1117IU | Vitamin C: 40mg | Calcium: 248mg | Iron: 5mg
The Easiest One Pot Pasta Primavera
30 minutes
This One Pot Pasta Primavera is a 30-minute dinner that's packed with fresh vegetables and an easy creamy parmesan sauce.
Make this recipe
Calories: 453kcal | Carbohydrates: 68g | Protein: 17g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 27mg | Sodium: 685mg | Potassium: 437mg | Fiber: 5g | Sugar: 3g | Vitamin A: 3383IU | Vitamin C: 16mg | Calcium: 197mg | Iron: 2mg
The BEST One Pot Lasagna Soup
30 minutes
This 30-Minute One Pot Lasagna Soup is freezer-friendly, and can also be made in the slow cooker or Instant Pot – it's comfort in a bowl!
Make this recipe
Calories: 305kcal | Carbohydrates: 27g | Protein: 27g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 65mg | Sodium: 725mg | Potassium: 497mg | Fiber: 2g | Sugar: 3g | Vitamin A: 154IU | Vitamin C: 3mg | Calcium: 126mg | Iron: 3mg
Healthy Beef Stroganoff {One Pot + Extra Veggies}
40 minutes
Healthy Hamburger Helper Beef Stroganoff is packed with veggies, comes together in one pot for minimal clean up and is freezer-friendly!
Make this recipe
Calories: 470kcal | Carbohydrates: 54g | Protein: 29g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 802mg | Potassium: 912mg | Fiber: 5g | Sugar: 6g | Vitamin A: 4943IU | Vitamin C: 22mg | Calcium: 91mg | Iron: 4mg
Sausage, Peppers and Onions Skillet {One Pan!}
30 minutes
This Sausage, Peppers and Onions Skillet is an easy one-pan weeknight dinner made with turkey sausage, bell peppers, onions and pasta sauce.
Make this recipe
Calories: 312kcal | Carbohydrates: 14g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 98mg | Sodium: 709mg | Potassium: 537mg | Fiber: 4g | Sugar: 7g | Vitamin A: 3950IU | Vitamin C: 328.4mg | Calcium: 60mg | Iron: 3.6mg
Stir Fry and Skillet Recipes
Busy weeknights are no match to these speedy and easy stir fry and skillet recipes! They’re also great for using up any leftover vegetables in your crisper that you have lying around at the end of the week.
Easy Cashew Chicken Stir Fry {Meal Prep}
30 minutes
This Easy Cashew Chicken Stir Fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!
Make this recipe
Calories: 333kcal | Carbohydrates: 24g | Protein: 29g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 549mg | Potassium: 828mg | Fiber: 3g | Sugar: 14g | Vitamin A: 3623IU | Vitamin C: 67mg | Calcium: 26mg | Iron: 2mg
The Easiest Beef Stir Fry {2-Ingredient Sauce!}
40 minutes
This is the EASIEST Beef Stir Fry recipe with a 2-ingredient stir fry sauce. You likely already have all the ingredients in your pantry!
Make this recipe
Calories: 500kcal | Carbohydrates: 81g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 37mg | Sodium: 921mg | Potassium: 1119mg | Fiber: 8g | Sugar: 14g | Vitamin A: 4735IU | Vitamin C: 180.3mg | Calcium: 120mg | Iron: 3.5mg
Chicken Ramen Stir Fry {Easy 30-Minute Meal}
30 minutes
Ditch the salty seasoning packets that come with ramen and make this healthy and delicious chicken stir fry instead in just 30 minutes!
Make this recipe
Calories: 425kcal | Carbohydrates: 42g | Protein: 34g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 1466mg | Potassium: 1051mg | Fiber: 6g | Sugar: 6g | Vitamin A: 1106IU | Vitamin C: 140mg | Calcium: 106mg | Iron: 4mg
The Best Cauliflower Fried Rice {Low Carb!}
20 minutes
This is the Best Cauliflower Fried Rice! The low carb dish is ready in 15 minutes thanks to frozen veggies and pre-chopped cauliflower rice.
Make this recipe
Calories: 305kcal | Carbohydrates: 25g | Protein: 32g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 334mg | Sodium: 1426mg | Potassium: 872mg | Fiber: 8g | Sugar: 5g | Vitamin A: 4889IU | Vitamin C: 96mg | Calcium: 244mg | Iron: 5mg
30-Minute Italian Chicken Skillet {One Pan}
30 minutes
This 30-Minute Italian Chicken Skillet is a delicious and low-calorie meal that’s great for meal prep – all you need is one pan!
Make this recipe
Calories: 332kcal | Carbohydrates: 32g | Protein: 28g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 24mg | Sodium: 681mg | Potassium: 370mg | Fiber: 3g | Sugar: 0.2g | Calcium: 380mg | Iron: 4.3mg
Easiest Skillet Shrimp Fajitas
30 minutes
These Skillet Shrimp Fajitas come together in just one pan for minimal clean up. They take 10 minutes to cook and are PACKED with flavour!
Make this recipe
Calories: 333kcal | Carbohydrates: 39g | Protein: 28g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 286mg | Sodium: 1220mg | Potassium: 296mg | Fiber: 6g | Sugar: 2g | Vitamin A: 71IU | Vitamin C: 9mg | Calcium: 238mg | Iron: 4mg
Chicken Parmesan Pasta Skillet
30 minutes
This Chicken Parmesan Pasta Skillet is an easier way to make this classic Italian dish – and it comes together in about 30 minutes in one pot!
Make this recipe
Calories: 550kcal | Carbohydrates: 65g | Protein: 42g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 142mg | Sodium: 1050mg | Potassium: 1102mg | Fiber: 5g | Sugar: 8g | Vitamin A: 770IU | Vitamin C: 10mg | Calcium: 170mg | Iron: 4mg
Slow Cooker Recipes
The slow cooker isn’t just for making soups and stews! Most of these recipes are dump dinners so the cooking process is hands-off. 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
4 hours 20 minutes
This Crockpot Breakfast Casserole is a delicious make-ahead breakfast with hashbrowns, bacon, veggies and eggs. It’s great for the holidays!
Make this recipe
Calories: 486kcal | Carbohydrates: 14g | Protein: 31g | Fat: 34g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 614mg | Sodium: 965mg | Potassium: 549mg | Fiber: 2g | Sugar: 5g | Vitamin A: 2150IU | Vitamin C: 118.8mg | Calcium: 210mg | Iron: 3.8mg
The Easiest 2-Ingredient Crockpot BBQ Chicken
8 hours 5 minutes
This 2-Ingredient Crockpot BBQ Chicken is the easiest dump dinner with a side of kale slaw – all you need is chicken and BBQ sauce!
Make this recipe
Calories: 195kcal | Carbohydrates: 6g | Protein: 24g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 425mg | Potassium: 419mg | Sugar: 6g | Vitamin A: 35IU | Vitamin C: 1.3mg | Calcium: 6mg | Iron: 0.4mg
Easy Crockpot Chicken Noodle Soup
8 hours 15 minutes
This Easy Crockpot Chicken Noodle Soup is a simple way to make your fave comfort food from scratch. The chicken is so juicy and tender!
Make this recipe
Calories: 234kcal | Carbohydrates: 25g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 975mg | Potassium: 708mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3588IU | Vitamin C: 27mg | Calcium: 41mg | Iron: 1mg
Healthy Slow Cooker Turkey Chili
6 hours 15 minutes
This Healthy Slow Cooker Turkey Chili is the most flavourful chili that’s filled with beans, veggies and turkey, then loaded with toppings.
Make this recipe
Calories: 568kcal | Carbohydrates: 84g | Protein: 49g | Fat: 6g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 42mg | Sodium: 1548mg | Potassium: 1776mg | Fiber: 24g | Sugar: 4g | Vitamin A: 344IU | Vitamin C: 16mg | Calcium: 188mg | Iron: 11mg
Easiest Ever Crockpot Lasagna Recipe
4 hours 30 minutes
This is the Easiest Ever Crockpot Lasagna Recipe – it cooks hands-off all day and is super easy to assemble. Plus, it freezes well!
Make this recipe
Calories: 470kcal | Carbohydrates: 46g | Protein: 32g | Fat: 17g | Saturated Fat: 10g | Cholesterol: 84mg | Sodium: 264mg | Potassium: 420mg | Fiber: 2g | Sugar: 3g | Vitamin A: 426IU | Vitamin C: 1mg | Calcium: 272mg | Iron: 2mg
Easy Crockpot Chicken Fajitas
8 hours 5 minutes
These Easy Crockpot Chicken Fajitas are perfect for meal prep! Dump in the ingredients then set it to cook all day for a hands-off dinner.
Make this recipe
Calories: 341kcal | Carbohydrates: 32g | Protein: 32g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 87mg | Sodium: 863mg | Potassium: 796mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1870IU | Vitamin C: 119.9mg | Calcium: 173mg | Iron: 2.3mg
Crockpot Sweet and Sour Chicken via Well Plated by Erin
This Crockpot Sweet and Sour Chicken is made with simple, healthy ingredients like juicy chicken, bell peppers, and pineapple. Quick, easy and so delicious!
Make this recipe
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}
15 minutes
This Instant Pot Egg Roll in a Bowl is a delicious low-carb take on your favourite takeout dish with ground chicken and cabbage.
Make this recipe
Calories: 378kcal | Carbohydrates: 12g | Protein: 24g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 10g | Cholesterol: 65mg | Sodium: 1635mg | Potassium: 353mg | Fiber: 4g | Sugar: 3g | Vitamin A: 5750IU | Vitamin C: 31.4mg | Calcium: 110mg | Iron: 2.9mg
Instant Pot Chicken Fajita Pasta
35 minutes
This Instant Pot Chicken Fajita Pasta with salsa and bell peppers is a delicious one pot meal. Just dump in all your ingredients and serve!
Make this recipe
Calories: 521kcal | Carbohydrates: 67g | Protein: 30g | Fat: 19g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 47mg | Sodium: 818mg | Potassium: 203mg | Fiber: 4g | Sugar: 6g | Vitamin A: 900IU | Vitamin C: 22.3mg | Calcium: 200mg | Iron: 2.9mg
Instant Pot Chicken Fried Rice Meal Prep Bowls
35 minutes
These Instant Pot Chicken Fried Rice Meal Prep Bowls come together in one pot – all you need is rice, chicken and frozen veggies!
Make this recipe
Calories: 325kcal | Carbohydrates: 35g | Protein: 22g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 64mg | Sodium: 502mg | Potassium: 422mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1050IU | Vitamin C: 21.5mg | Calcium: 80mg | Iron: 2.2mg
Instant Pot Turmeric Lentil Soup {Vegan}
40 minutes
This Instant Pot Turmeric Lentil Soup is a vibrant vegan soup made with immunity-boosting turmeric that's ready in just 20 minutes.
Make this recipe
Calories: 418kcal | Carbohydrates: 51g | Protein: 19g | Fat: 17g | Saturated Fat: 13g | Sodium: 423mg | Potassium: 1257mg | Fiber: 22g | Sugar: 7g | Vitamin A: 5609IU | Vitamin C: 26mg | Calcium: 131mg | Iron: 9mg
Instant Pot Barbacoa Bowls {Chipotle Copycat}
6 minutes
These Instant Pot Barbacoa Bowls are a perfect Chipotle copycat! The beef stays tender and flavourful with a natural pressure release.
Make this recipe
Calories: 514kcal | Carbohydrates: 10g | Protein: 35g | Fat: 36g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 124mg | Sodium: 900mg | Potassium: 494mg | Fiber: 1g | Sugar: 1g | Vitamin A: 400IU | Vitamin C: 6.6mg | Calcium: 120mg | Iron: 3.6mg
Garlic Sesame Instant Pot Chicken Thighs
40 minutes
These Garlic Sesame Instant Pot Chicken Thighs are perfect for your weekly meal prep and are made with the best sticky and sweet sauce!
Make this recipe
Calories: 404kcal | Carbohydrates: 38g | Protein: 24g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Cholesterol: 88mg | Sodium: 994mg | Potassium: 47mg | Fiber: 2g | Sugar: 16g | Vitamin A: 900IU | Vitamin C: 49.5mg | Calcium: 30mg | Iron: 2.2mg
Buffalo Chicken Whole30 Meal Prep via 40 Aprons
This Whole30 buffalo chicken ranch meal prep is a great meal prep idea. With protein, healthy fats, & fiber, it’s our favorite meal prep recipe! Keto, too.
Make this recipe
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**
More FAQs
How long do meal preps last?
Depending on the ingredients used, most recipes will usually last up to 5 or 6 days. For instance, if you make a set of rice bowls on a Sunday, they will last you until the end of the work week. Freezer-friendly recipes will usually last for 3-6 months.
Do I have to eat leftovers or the same thing over and over?
No! I'm a big fan of ingredient prep because you can prep components of multiple recipes ahead of time so that you can cook a fresh meal in 15-20 minutes each night. Check out my ingredient prep process – it only takes an hour on the weekend!
How many recipes should I make in one week?
I recommend starting with a set of lunches for the week, so choose one recipe and get in the habit of making just one every week. Then you can start to build up to more. Maybe you add a set of breakfasts next.
How can I get faster at meal prep?
It honestly takes practice and patience. This is a lifestyle and self care routine, not a quick fix. Pick the same day every single week around the same time and it will start to become habit.
Can you meal prep eggs?
Absolutely! Believe it or not the texture very much remains the same once you reheat them, and I am very picky about taste and texture when it comes to leftovers. I recommend slightly undercooking your eggs when prepping so that they don't become overheated when you microwave throughout the week.
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+ Healthy Budget Meal Prep Ideas
Get organized with these easy meal prep recipes so you can save money, time and stress. Here's how to make a meal prep bowl for the week ahead.
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings
Calories 389kcal
Author Taylor Stinson
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.
Video
Notes
Bowls will keep in the fridge up to 5 days.
This is a basic template of a meal prep bowl and is based on this Korean-Inspired Chicken & Rice recipe.
Check out the links in this blog post for more individual meal prep recipes.
Nutrition
Calories: 389kcal | Carbohydrates: 51g | Protein: 30g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 971mg | Potassium: 635mg | Fiber: 3g | Sugar: 11g | Vitamin A: 103IU | Vitamin C: 27mg | Calcium: 53mg | Iron: 2mg
The post 75+ Healthy Budget Meal Prep Ideas appeared first on The Girl on Bloor.