Have you ever found yourself staring blankly at your refrigerator after a long day, dreading the thought of figuring out what to cook? I know that feeling all too well. It often seems like making a healthy meal will take up every last bit of energy I have left.
But here’s some good news: I’ve found meal prepping is a total game-changer. It helps ensure I’ve got a fridge full of healthy meals ready to go for my hungry kiddos and husband, all while cutting down my time in the kitchen.
Even if you’re a seasoned meal prepper, it’s easy to get stuck in a rut with the same old recipes week after week. My goal is to offer you fresh, healthy meal prep ideas for the week, giving you back precious time to spend on the things you love.
I’ve tried and tested these recipes with my family, so I can confidently say they’re great for everyone and families of all sizes. I’m excited to share my personal favorites, which I make over and over again in my own home.
My Top 10 Favorite Breakfast Recipes
Breakfast is the most important meal of the day. It’s also the easiest meal to skip, but if I meal prep for it, I’ve always got something to help get my day started off on the right foot. Here are some of my favorite – and healthy for you – breakfast meal prep ideas:
Sweet Potato Turkey Sausage Egg Bake
This protein-packed egg bake guarantees that I get out the door fast and that I’m satisfied for hours. It’s great because I can easily switch up the veggies and meat to make use of what I have on hand in the fridge and freezer at the time. This helps me from repeating the same exact recipe time and time again. I love a hearty meal that’s ready in minutes, so I typically find myself serving this bake with fresh fruit and/or sliced avocado.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Blueberry Baked Oatmeal
I love blueberry-based breakfast foods, so it’s no surprise that this blueberry baked oatmeal made my top ten breakfast meal prep recommendations. It’s so easy to make and tastes so yummy – I joke that this recipe will replace my overnight oats. I eat this baked oatmeal warm or cold, on the go or before I leave for my day. It’s also great for my family because I’m able to customize it to be nut-free and dairy free. Plus, I usually freeze it for prolonged storage as an added meal prep bonus.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Sheet Pan Pancakes
Pancakes are a classic breakfast staple in my household, but sometimes I just don’t have the time to make them during the week. However, I’ve found this easy sheet pan pancakes recipe helps me out with this problem. I make a big batch of 24 pancakes – which only takes a total cook time of 25 minutes – and then either freeze the pancake squares or keep them in the fridge. Then, when my family and I are craving some pancakes in the morning, I just pop the pancakes in the microwave or toaster oven to warm pancake perfection!
Dairy Free | Gluten Free | Nut Free | Vegetarian
Make-Ahead Breakfast Sandwiches
If I don’t have to stop at a drive-thru for a breakfast sandwich, it’s a good day – I get to save on time and money. I’ve found these make-ahead breakfast sandwiches to be the best for easy mornings or a fun way to my family. I just grab how many I need from the freezer and, just like that, breakfast is served.
Dairy Free | Gluten Free | Nut Free
Sausage Hashbrown Egg Muffins
This is my another one of my go-to’s for an easy, prep-friendly, breakfast option that’s both protein and veggie-packed! I find that these sausage hashbrown egg muffins make for a tasty and satisfying reheat-and-eat breakfast – made with whatever veggies I have in my fridge at the time.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Banana Chocolate Chip Baked Oatmeal
This is another baked oatmeal recipe that I’ve come to love. The leftovers of this reheat beautifully (or I can eat them chilled, depending on my mood) and it doubles for me as a great snack option to have on hand for my week.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Blueberry Oatmeal Muffins
What can I say, I had to add another blueberry breakfast recipe to my meal prep list. These blueberry oatmeal muffins are made nutritious and delicious thanks to my addition of thick and creamy yogurt, blueberries, and whole grain rolled oats.
Gluten Free | Nut Free | Vegetarian
Protein Pancakes
When I want my pancakes to be a bit more protein-heavy, this recipe is my go-to. One serving provides me with 12 grams of protein, which always has me feeling ready to tackle my morning (and morning workout). I serve them with Greek yogurt, fresh berries, and a drizzle of nut butter for a balanced and delicious breakfast.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Banana Oatmeal Pancakes
These easy and delicious gluten-free banana oatmeal pancakes are one of my kid’s favorite breakfast meals – and it’s made with such simple ingredients. Plus, I make them free of any added sugars (don’t tell my kids that though).
Dairy Free | Gluten Free | Nut Free | Vegetarian
Frozen Smoothie Packs
Some mornings I’m not super hungry or have butterflies in my stomach due to an important work meeting that makes it hard for me to eat a full plate of breakfast food. To help with this problem of mine, I prepare frozen smoothie packs ahead of time so I can make sure to have something good for me and in my stomach – but that’s not super heavy or ovewheleming to my senses.
Dairy Free | Gluten Free | Grain Free | Vegan | Paleo
Tip! Meal Plan, Then Meal Prep
I’ve found that meal planning is the first step to a succesful meal prep. Meal planning is where I strategize and decide on my meals for the week, and then I’m able to meal prep by cooking and preparing the meals I’ve planned ahead of time for ease and convenience throughout the week. I know this can sometimes feel overwhelming, so here’s a 2-Week Meal Prep Plan to help you get started if you’re new to the meal planning and prepping process.
My 5 Favorite Grab-and-Go Lunches
I’ve found how easy it can be to rely on fast food or pricey sandwiches for lunch, wether it’s because I don’t have the extra time to make a nutritious lunch or a place to heat up leftovers. I was determined, though, there had to be recipes that worked for these types of days. That’s why I came up with 5 lunch ideas that serve as great grab-and-go options for me and the rest of my family.
Chili Lime Quinoa Black Bean Salad
Quinoa and black beans in this salad of mine packs a nutritious punch. It holds up well for several days, and I can always up the protein content by adding grilled chicken, beef, or even some homemade guac. I make the chili-lime vinaigrette with avocado oil or olive oil, which adds an incredible depth-of-flavor that pairs perfectly with the black beans.
Egg Free | Gluten-Free | Nut Free | Vegetarian | Dairy Free | Vegan
Chicken Waldorf Salad
Chicken salads are great for meal prep, especially when I use leftover chicken, a rotisserie chicken, or an Instant Pot Whole Chicken rrecipe. I’ll serve it scooped with cucumbers or bell pepper slices, as a sandwich, as a wrap, or even as a pairing to go with my favorite crackers.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Curry Chicken Salad
My crave-worthy curry chicken salad is made with just 10 ingredients, is quick to prepare, and features cooked chicken, apple, celery, sweet raisins, and crunchy cashews.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Thai-Inspired Peanut Quinoa Salad
Healthy, hearty, and loaded with colorful veggies my Thai Peanut Quinoa Salad is said by my family to be as scrumptious as it looks. I toss it in a flavorful peanut Thai dressing and top it with crushed peanuts, cilantro, and sesame seeds.
Dairy Free | Gluten Free | Vegan
Minestrone Soup
This is my perfect combination of veggies, beans, pasta, and seasonings that come together in this better-than-classic Minestrone Soup.
Dairy Free | Gluten Free | Vegan
Wondering what the best containers are for meal prep?
Check out my favorites here.
25 Family Favorite Dinner Recipes
Coming home after work, getting my kids to their sports practices, or having to head to a group event doesn’t always leave me or my family with much time for chopping, cooking, and eating dinner. Meal prep really helps me save time at night so I can focus on spending time with my family and doing what we love. I have 25 dinners that are constant winners here in my household. They are so easy to meal prep ahead of time, whether it’s for a weekend or an entire week.
Taco Stuffed Peppers
Each pepper is its own little ready-to-go meal in an edible container. Taco stuffed peppers are one of my favorite ways to get extra veggies into my diet, and they reheat so well.
Whole30 | Egg Free | Gluten Free | Nut Free | Grain Free
Meal Prep Meatballs
These are, by far, one of my most versatile recipes for meal prep. I can make them with any ground meat and change up the flavor by using different types of dressing in the meat mixture.
I put them on my salads, with a side of roasted veggies, or tossed into a pot of my homemade marinara sauce. They’re also freezer-friendly, so it never hurts me to make a double batch!
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sheet Pan Chicken and Vegetables
When I prefer a hot, fresh meal with next to no fuss, this is one of my favorite recipes for the job. Fresh out of the oven, I have yummy chicken with perfectly crispy skin. Plus, I’ll make it go further than dinner by packing it for my lunches into containers for pre-portioned, grab-and-go convenience.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Instant Pot Turkey Mushroom Bolognese
An instant pot turkey mushroom bolognese makes a great Italian dinner for my family. Like most tomato-based meat sauces, this one is even better the next day or two after the flavors have had time to mingle. I serve it over spaghetti squash, zucchini noodles, or with my family’s favorite pasta.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Slow Cooker White Chicken Chili
This is one of my favorite freezer-friendly meals. While it was originally written for a crockpot, I’ve adapted it for the Instant Pot for near-instant gratification. I’ll add a can of drained and rinsed white beans for a boost in fiber and protein, as well ascilantro, lime, and sliced avocado for some extra flavor profiles.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Skillet Sweet and Sour Chicken
I give this a familiar dish a health benefits upgrade with the addition of my homemade lower-sugar sweet and sour sauce (and by adding some nutritious veggies). I love how quickly it cooks on the stovetop for an easy weeknight dinner my family loves.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Buffalo Chicken Stuffed Spaghetti Squash
This recipe is one of my favorite ways to use up leftover or rotisserie chicken I have and get all the flavor of Buffalo wings – without the mess, stress, or extra calories!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Veggie-Loaded Turkey Chili
This is another one of my go-to, easy, freezer-friendly meal prep recipes. It’s packed with protein, fiber, veggies; it’s hearty and is easily toppings customizable for my family.
Dairy Free | Egg Free | Gluten Free | Grain Free
One-Dish Chicken Sweet Potato Bake with Broccoli
My delicious and healthy chicken and veggie recipe is a one-dish wonder (according to my friends and family). With a variety of textures, flavors, and nutrients, this well-loved recipe of mine makes for a wonderful meal and leftovers – and for an easy clean up, too!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Sheet Pan Chipotle Chicken Thighs with Broccoli
This is a pleasing and perfect weeknight dinner for me that comes together fast with only a few real-food ingredients. I season the chicken with a chipotle spice rub and drizzle a honey-mustard sauce over it; I’m all about making sure flavor is on point with my chicken dishes!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Easy Egg Roll in a Bowl
My easy Egg Roll in a Bowl is fast and full of vegetables, with everyone I know raving about how delicious it is. Plus, I can always adjust the recipe to make it gluten free, egg free, or soy free.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Sheet Pan Balsamic Chicken Veggie Bake
This healthy and delicious baked chicken and veggies recipe of mine is all cooked on one sheet pan. I have it ready and off to the oven in less than 20 minutes!!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Stir Fry Noodles with Chicken
Easy and ready in just 30 minutes, my stir fry noodles with chicken are a veggie-packed spin on my favorite takeout dish.
Dairy Free | Gluten Free
Sheet Pan Mini Meatloaf with Vegetables
I love a good meatloaf, but sometimes I don’t have the time to make one. That’s where my Sheet Pan Mini Meatloaf with Vegetables comes in to save the day! It’s like a Sunday dinner, only much simpler and with far fewer dishes to wash. Plus, I shape the barbecue sauce-infused ground beef into mini meatloaves to shorten cooking time so I’m able to get dinner on the table even faster.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Healthy Taco Casserole
Quick & easy, my healthy taco casserole is made with my favorite budget-friendly ingredients to make for an ultimate comfort food dish!
Gluten Free | Nut Free
Slow Cooker Thai-Inspired Peanut Chicken
My easy, saucy Thai Peanut Chicken is so delicious and so simple when I make it in a slow cooker. I make it with chicken, vegetables, spinach, and my homemade peanut sauce.
Dairy Free | Egg Free | Gluten Free | Grain Free
Sloppy Joes
To make my classic Sloppy Joes, I use natural ingredients and cook them on the stovetop. It makes for a super simple recipe my whole family has come to enjoy!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Chicken and Chickpea Curry
I think it’s wonderful how easy this one-skillet dinner is. It’s ready in 30 minutes and full of warm spices and coconut flavor that I love in a curry recipe. I include chicken, chickpeas, and colorful veggies for great texture, plenty of protein, and out-of-this-world flavor.
Dairy Free | Egg Free | Gluten Free | Grain Free
Sheet Pan Honey Garlic Shrimp
FFast, fresh, delicious, and better than takeout, my honey garlic shrimp and green beans cook on a sheet pan before getting tossed with a sweet-and-savory honey garlic sauce.
Dairy Free | Egg Free | Gluten Free | Grain Free
Sheet Pan Honey Mustard Pork Chops with Veggies
This is a one-pan dinner of mine that includes delicious oven-baked pork chops, two veggie sides, and a delicious sauce.
Dairy Free | Egg Free | Gluten Free | Grain Free
Noodle-Free Chicken Pad Thai
Loaded with veggies and full of flavor, my one-skillet Thai-inspired recipe makes for a healthy, easy, and delicious weeknight meal! I use strands of broccoli slaw, cabbage, and carrots in place of noodles at times to make for a bit of a lighter meal; I honestly don’t even miss the noodles when I make it this way!
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Chipotle Quinoa Casserole with Chicken
This is my one of my family’s favorite Tex-Mex inspired dinners to eat. It boasts nutritious ingredients, is high in protein, and is just simply delicious.
Gluten Free | Nut Free
5-Ingredient Baked Ziti
My simple Italian comfort casserole is the perfect meal for me and my family when we’re in need of something easy, healthy, and homemade that all of us will love. Plus, since it’s easily customizable, we always tweak the recipe a bit each time we make it to add in a new veggie or flavor.
Gluten Free | Nut Free
Chipotle Turkey Sweet Potato Chili
I have sweet potatoes stand in for beans in my hearty chili recipe. I like to serve it with diced avocado, fresh cilantro, and lime wedges. I sometimes even double the batch and freeze some for future meals because it’s super freezer-friendly.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Pepperoni Pizza Quinoa Casserole
Easy? Check. Family-friendly? Check. Veggie-loaded? Check. Tastes just like pizza? It sure does! This easy Quinoa Pizza Casserole makes enough for my family, a group of our friends for a gamenight, plus leftovers.
Gluten Free | Nut Free
5 Fantastic Meal Prep Snacks
Peanut Butter Oatmeal Balls
Peanut Butter Oatmeal Balls have become a staple in my household. The popular duo of peanut butter and chocolate come together with whole grain oats, flax, and chia seeds – they’re the perfect sweet treat and easy to make using my pantry staples.
Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian
Trail Mix Breakfast Cookies
Even though this recipe says these are breakfast cookies, I’ve found them to be great for any time of day. They’re a great snack to grab on the run and for a midday energy boost!
Egg Free | Gluten Free | Vegetarian | Dairy Free | Vegan
Monster Cookie Peanut Butter Protein Balls
These quick no-baked Monster Cooke Peanut Butter Protein Balls are a fun and healthy snack with superfood ingredients for both me and my kids.
Egg Free | Gluten Free | Vegetarian
5-Ingredient Healthy Peanut Butter Granola Bars
Five ingredients, a bowl, and five minutes are all I need to get a batch of these easy and healthy granola bars ready for the oven. They’re gluten-free, soft-baked, studded with chocolate chips, and perfect for on-the-go healthy snacking. I honestly never need or want to buy a store-bought granola bar again!
Egg Free Option | Gluten Free | Vegetarian
5-Ingredient Easy Garlic Hummus
Made with just 5 ingredients, this easy garlic hummus is my perfect addition to snacking – plus it’s budget-friendly!
Vegan | Dairy Free | Nut Free | Gluten-Free
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These look delicious and I am so excited to try them. I am new into the GF/W30 world. I recently found out that I have a Gluten Intolerance after having omitting it from my diet in December. I am pretty sure the recipes here are GF in addition to W30, and will be a great addition to my new way of life. Thank you!
Hi there! That is correct. All of the recipes we share our gluten-free and we have many Whole30 friendly recipes as well. Hope you find some recipes to try and ones that you’ll make again and again!
Nothing vegetarian 🙁 Well, the protein balls, but all the meals had meat. They look and sound yummy but I have to find alternatives for the meat.
Hi Denice, we hope to share more vegetarian recipes this year. Stay tuned we have a delicious plant-based recipe coming to the blog in April!
will be making all soon with mushrooms as am a vegan i never done meal prep before perfect for my after office meals everyday will tag you guys if i make this Thanks Ramya
We’d love to hear how they turn out. Mushrooms are such a great replacement for meat in many dishes.
Can I get the link to the recipe Jessica meal prepped Sunday for her family and friend going back to work after baby last weekend? It was a shredded chicken recipe in slow cooker or insta pot served with pickled onions over rice. Thanks!
Hi Lisa! Here you go: https://therealfooddietitians.com/instant-pot-salsa-chicken/