Sometimes I find myself staring blankly at my refrigerator after a long day, dreading the thought of figuring out what to cook. It often seems like making a healthy meal will take up every last bit of energy I have left.
But 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. But even for me, it’s easy to get stuck in a rut with the same recipes week after week. My goal is to provide plenty of healthy meal prep ideas at a glance so it’s easy to pick new recipes to try.
I’ve tried and tested all of these recipes with my family, so I can confidently say they’re great for everyone and families of all sizes, and they store well for easy meals that are ready to go.
My Top 20 Meal Prep Breakfast Recipes
Breakfast is so important in order to keep my energy levels up as a busy Mom. And 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. The following recipes are some of my favorite breakfast meal prep ideas.
Mixed Berry Baked Oatmeal Cups
I love that these mixed berry baked oatmeal muffin cups are quick and easy to make. They’re a fun grab-and-go breakfast bursting with sweet, fruity flavor that my kids and I enjoy. For a boost of protein, I like to have one of these muffins with a few hard-boiled eggs.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Protein Waffles
It only takes me a few minutes and a few ingredients to make a delicious batter for high-protein waffles. I make a batch or two ahead of time and freeze them for a quick and healthy breakfast option that I can reheat quickly in a toaster. My daughter loves waffles, so these make a great option for a quick breakfast before school.
Dairy Free | Gluten Free Option | Nut Free | Vegetarian
Blueberry Oatmeal Breakfast Cookies
These are some of my favorite cookies as well as a favorite of my blueberry loving 2-year-old. They’re subtly sweet, crispy and golden brown around the edges, while staying soft in the center. Versatile and easy to make, they’re a fun and different option that I serve with Greek yogurt or cottage cheese for a balanced breakfast.
Dairy Free | Gluten Free Option | Nut Free | Vegetarian
Apricot Basil Breakfast Meatballs
These breakfast meatballs are a quick and easy, high-protein, nutrient-dense option for breakfast. It’s also one of the very first recipes I published on this website. These sweet and savory meatballs store, freeze, and reheat well, making them so great for my weekend meal preps. I serve them with some in-season fruit for a balanced breakfast.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Meal Prep Breakfast Burritos
These make-ahead breakfast burritos are the perfect solution for busy mornings. I prep a batch to keep on hand in the freezer for an easy, nutritious, delicious, and high-protein breakfast option that reheats nicely. My husband is a big fan of this grab-and-go breakfast option.
Dairy Free | Gluten Free Option | Nut Free
Cottage Cheese Egg Bake
This cottage cheese egg bake recipe is naturally gluten-free, low carb, high protein, and a delicious make-ahead breakfast for my busy mornings. The cottage cheese creates an egg casserole that is creamy, tender, and higher in protein. I combine and cook everything in one dish for simple breakfast meal prep that I like to serve with in-season fruit.
Gluten Free | Grain Free | Nut Free | Vegetarian
Sweet Potato Hash with Sausage
This sweet potato hash with sausage has everything I need to kick off my morning on a healthy note. It’s a hearty and savory dish with quality protein, plenty of veggies, and fiber to keep me satisfied all morning long.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sausage Hashbrown Egg Muffins
This is another one of my go-to’s for an easy, prep-friendly, breakfast option that’s both protein and veggie-packed. These sausage hashbrown egg muffins make for a tasty and satisfying reheat-and-eat breakfast. And I can make them with any veggies I have in my fridge at the time.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Protein Overnight Oats
I make these high-protein overnight oats on repeat! They’re currently my favorite make-ahead breakfast and a perfect canvas for any mix-ins and toppings I want to add. Made with wholesome ingredients and protein powder, this breakfast is high in protein and fiber, and a nutritious way to fuel my busy mornings.
Dairy Free | Egg Free | Gluten Free | Nut Free | Vegetarian | Vegan
Homemade Granola
A batch of this homemade granola is a meal prep must. I love how simple it is to make and how it results in delicious, crisp, flavorful clumps every time. I enjoy the granola over my favorite Greek yogurt along with some berries for a satisfying breakfast I look forward to.
Dairy Free | Egg Free | Gluten Free | Vegetarian | Vegan
Apple Cinnamon Protein Muffins
These cinnamon apple protein muffins are cozy and delicious, with just the right amount of sweetness. I like to make them for an easy breakfast addition or snack option for my family. For a little extra protein, I serve them with hard-boiled eggs.
Dairy Free | Gluten Free Option | Nut Free | Vegetarian
Easy Egg Bites Recipe
These egg bites are a healthy breakfast addition or grab-and-go morning meal. They reheat and store well and are a lot like the Starbucks egg bites, but higher in protein. They’re a good canvas for any veggies, herbs, or breakfast meat I want to add in. My whole family enjoys these egg bites, so they make a regular appearance in my weekend meal preps.
Dairy Free | Gluten Free | Nut Free | Vegetarian
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. 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 | Nut Free | Paleo | Whole30
Blueberry Baked Oatmeal
I love breakfast foods that incorporate blueberries, so it’s no surprise that this blueberry baked oatmeal makes my top ten breakfast meal prep recommendations. It’s so easy to make and tastes so yummy. I eat it warm or cold, on the go or before I leave the home for my day. It’s also easy to customize it to be nut free or dairy free, as needed. As a meal prep bonus, it freezes well for several months.
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 feed my family. I just grab how many I need from the freezer, heat them in the oven, and breakfast is served.
Dairy Free | Gluten Free Option | Nut Free
Banana Chocolate Chip Baked Oatmeal
This is a flavorful baked oatmeal recipe that I’ve come to love, and my kids happily eat it for a nutritious option before school. The leftovers reheat well (or sometimes I eat them chilled, depending on my mood) and it doubles as a yummy snack option to have on hand for my week.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Blueberry Oatmeal Muffins
I wasn’t kidding when I said I love blueberries at my morning meal, so I had to add another blueberry breakfast recipe to this list of meal prep favorites. These blueberry oatmeal muffins are made nutritious and delicious thanks to the addition of thick and creamy yogurt, blueberries, and whole grain rolled oats.
Gluten Free Option | Nut Free | Vegetarian
High-Protein Pancakes
When I want pancakes that provide a bit more protein, this recipe is my go-to. One serving dishes up 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 day starter.
Dairy Free | Gluten Free Option | Nut Free | Vegetarian
Banana Oatmeal Pancakes
These easy and tender gluten-free banana oatmeal pancakes are one of my kids’ favorite breakfast meals. And I love that they’re made from just a few simple ingredients. And it’s a bonus that they’re sweetened naturally from ripe bananas without any added sugars (but don’t tell my kids that)!
Dairy Free | Gluten Free | Nut Free | Vegetarian
Easy 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. But this easy sheet pan pancakes recipe helps me make a big batch of 24 pancake squares at once, then I can stash them in the fridge or freezer for later. When my family and I are craving pancakes in the morning, I just pop a few in the microwave or toaster oven for warm pancake perfection.
Dairy Free | Gluten Free Option | Nut Free | Vegetarian
Meal Plan, Then Meal Prep
Meal planning is actually the first step to a successful meal prep. Meal planning is where I strategize and decide on my meals for the week based on the foods I want to use up and my schedule. After that step, I start my meal prep by partially cooking and preparing the meals I’ll be serving throughout the week. I know this can sometimes feel overwhelming, so I put together this 2-week meal prep plan to help newbies get started with the meal planning and prepping process.
My 15 Favorite Grab-And-Go Lunches
If I don’t plan for my lunches, I find myself grazing on snack foods or just skipping it. Most days I don’t have the extra time to stop and make a nutritious lunch or a place to reheat leftovers when I’m out and about. That’s why meal prepping a few lunch ideas is the biggest healthy flex for my day.
Tuna Salad Recipe
A few simple mix-ins turn plain tuna salad into the best tuna salad recipe and a lunch I look forward to. My favorite way to enjoy this quick salad is with crackers and sliced cucumbers for dipping. My recipe for salmon salad is similar and also so good for another ultra easy no-cook lunch.
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Peanut Chicken Wraps
Made with pre-cooked shredded chicken, plenty of veggies, delicious peanut sauce, and thin rice noodles, these wraps provide well-rounded nutrition and are so flavorful. They’re perfect for lunch meal prep because the leftovers hold up well in the fridge for up to 4 days. And the chicken-noodle filling also can be eaten as a cold noodle salad without the tortilla.
Dairy Free | Egg Free | Gluten Free Option
Mediterranean Chopped Salad With Chicken
Think of this big fresh colorful recipe as a complete meal in a salad bowl. It’s not just an ordinary lunch salad. It has so much flavor and has become a salad that I really look forward to breaking up my midday. The range of ingredients provides a good balance of nutrients, as well as delicious flavors and textures inspired by Mediterranean Greek cuisine.
Egg Free | Gluten Free | Nut Free
Honey Mustard Chicken Salad
Savory, tangy, and subtly sweet, this honey mustard chicken salad is a 10-minute recipe that’s great for a high-protein lunch meal prep. I love how simple this recipe is and it’s definitely a lunch I look forward to. My favorite way to enjoy this chicken salad is with crackers and some in-season fruit.
Dairy Free | Gluten Free | Grain Free | Paleo
BLT Chicken Salad
I created this BLT chicken salad on a whim for lunch one day and I just knew I had to share the recipe. This crispy and crunchy chicken salad recipe is a lightened-up higher-protein take on the classic BLT sandwich, and it’s perfect for meal prep. The leftovers keep well in the fridge, and I find they taste even better the next day.
Dairy Free | Gluten Free | Grain Free | Nut Free
Chopped BBQ Ranch Chicken Salad
I’m a sucker for smoky-sweet flavors together, and this chopped BBQ ranch chicken salad delivers on all fronts. The simple combo of ranch and barbecue sauce gives the dressing a tanginess that is just so good and a perfect match for the crunchy salad ingredients. Thanks to the hearty veggies — including kale, shaved Brussels, and carrots — this salad stores really well in the fridge, making it an excellent option for meal prep.
Dairy Free | Egg Free | Gluten Free | Grain Free
Pesto Chicken Pasta Salad
Cold pasta salad, when made with the right ingredients, is a balanced meal that is so satisfying. I love making this pesto pasta salad with chicken as a fresh and flavorful lunch that feels just right for spring and summer. This salad is studded with tender bites of chicken and a host of fresh veggies, making it a make-ahead lunch I look forward to.
Egg Free | Gluten Free Option
Summer Berry Pasta Salad
This summer berry pasta salad with chicken is great for picnics and potlucks, and also for meal prep. I love the combination of ingredients and how they work so well together to create a salad that’s full of sweet, savory, and tangy flavors. This 30-minute recipe is versatile, high in protein, and so fresh.
Dairy Free | Egg Free | Gluten Free | Nut Free
Cold Noodle Salad With Peanut Sauce
I just can’t get enough of this cold noodle salad. It’s crispy, light, sweet, savory, and a filling main course that’s ready to eat in less than 25 minutes. I think it’s especially perfect for meal prep lunches, as I find that the salad tastes even better the next day.
Dairy Free | Egg Free | Gluten Free Option
Jennifer Aniston Salad
According to an old Instagram post she made, Jennifer Aniston loves the combination of ingredients in this salad (and I do, too!). I make this mostly plant-based salad more nutritious, delicious, and higher in protein by adding shredded chicken. It all comes together with a tangy-sweet lemony vinaigrette. Since it stores so well, I absolutely love this one for meal prep.
Egg Free | Gluten Free
Lentil Salad with Roasted Vegetables
This is an epic salad that’s restaurant worthy yet so easy to make at home. It features flavorful layers, warm roasted veggies, and textures that keeps me so satisfied. For a little more protein, I like to pair this salad with air fryer salmon.
Egg Free | Gluten Free | Grain Free | Vegetarian
Dill Pickle Chicken Salad
I love briny pickles and I knew I wanted to find a way to incorporate them into a recipe on this site. I finally landed on this easy and healthy chicken salad, which features chopped dill pickles and pickle juice for a pop of flavor. This is a great recipe for make-ahead or meal-prep lunches and a flavorful way to use leftover cooked chicken.
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Chicken Waldorf Salad
Chicken salads are great for meal prep, especially when I make them from leftover rotisserie chicken, a big batch of shredded chicken, or leftovers from when I make this Instant Pot whole chicken recipe. I serve this classic sweet-and-savory chicken salad with cucumbers or bell pepper slices, as a sandwich, in a wrap, or as a to-go lunch with my favorite crackers.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Curry Chicken Salad
This curry chicken salad was inspired by one of my favorite sandwiches I used to get at a nearby deli when I worked in the hospital. I recreated the recipe with simple ingredients that taste great together and store well, including cooked chicken, apple, celery, sweet raisins, and crunchy cashews.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Thai Peanut Quinoa Salad
Healthy, hearty, and loaded with colorful veggies in my Thai peanut quinoa salad is said (by all who try it) to be as scrumptious as it looks. I toss the cooked quinoa and fresh veggies in a flavorful peanut Thai-inspired dressing and top servings with crushed peanuts, cilantro, and sesame seeds.
Dairy Free | Gluten Free | Vegan
Gotta Have Good Containers
An important piece of meal prep is having containers that are reliable and have an airtight seal so foods can stay fresh in the fridge for days. I’ve tested many meal prep containers over the years and I have opinions about which ones really work, so I gathered all my favorite meal prep containers into one handy post.
35 Family Favorite Meal Prep Dinner Recipes
Meal prepping my dinners really helps me save time during busy weeknights so I can focus on spending more time with my family and doing what we love. These easy dinners are good make ahead options. It saves time, whether I prep the meals start to finish during a weekend meal prep session or just cut up the veggies and protein, and stir together sauces the day before it’s on the menu.
Steak Stir Fry
This flavorful steak stir-fry recipe is a protein-rich, veggie-filled, single-skillet dinner that’s quick to prepare and ready to eat in just 30 minutes. It’s a family favorite that I turn to for busy weeknight dinners and then enjoy the leftovers for healthy meal prep lunches.
Dairy Free | Egg Free | Gluten Free | Nut Free
BBQ Pulled Chicken
This easy recipe calls for simple ingredients and a quick stir-together BBQ sauce that infuses the shredded chicken with delicious sweet-tangy sauce flavor. I like to serve it as BBQ pulled chicken sandwiches, stuffed into wraps, or spooned over baked potatoes.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Sesame Chicken
When my family is craving Chinese food, this is one of the recipes that comes to mind first. This no-fry stovetop sesame chicken is simple and results in crispy and saucy coated chicken pieces that are so delicious. I make this 30-minute recipe as a flavorful, high-protein weeknight dinner that pairs well with rice and cooked veggies.
Dairy Free | Gluten Free | Nut Free
Chicken Bacon Ranch Pasta
For as long as I can remember, I’ve loved the combination of chicken, bacon, and ranch flavors. This skillet dinner features all of them, combined with pasta, for a creamy comfort food dinner my whole family loves. This warm pasta casserole is satisfying, well-rounded, full of nutrients and cozy flavors, and I especially love that it cooks all in one dish.
Gluten Free Option | Nut Free
Sloppy Joe Bowls
My family never complains about sloppy joes, so I wanted to turn this favorite comfort food sandwich into a dinner bowl with lots of veggies and well-rounded nutrition. This satisfying dinner is great for meal prep and provides plenty of servings that I love for easy-reheat leftovers.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Chicken Stir Fry
The only thing I love more than the sweet, savory, and tangy flavors of this recipe is that this chicken stir fry has such a quick cook time. It’s faster and more budget friendly than takeout, and a family favorite. It’s also naturally gluten-free, high in protein, easy to customize, and great for storing away for meal prep.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo
Taco Pasta Skillet
I love this easy taco pasta recipe because it combines two comfort foods into one protein-rich, veggie-filled, one-pot, family-friendly meal. Foolproof and quick to make, the pasta is savory, cheesy, and perfect for serving with various toppings. It also has gluten-free and dairy-free options.
Egg Free | Gluten Free Option | Nut Free
Sweet and Sour Meatballs
These tender pork meatballs combine with a homemade sweet and sour sauce for an easy main course that I’ve served on weeknights and as a delicious appetizer for parties. For a recipe that comes together even faster, I prep the meatballs ahead of time, then heat with the sauce when ready to serve.
Dairy Free | Egg Free | Gluten Free | Nut Free
Thai Peanut Chicken Bowls
These flavorful bowls are high in protein, thanks to both chicken and chickpeas, and high in fiber, thanks to the veggies and peanut sauce. It’s a naturally gluten free and dairy free recipe that I love for meal prep since I can get a complete and delicious dinner made on one sheet pan.
Dairy Free | Egg Free | Gluten Free | Nut Free
Sheet Pan Honey Mustard Salmon
When I want to serve a salmon dinner, I turn to this easy sheet pan honey mustard salmon that comes together quickly and is ready to eat in about 30 minutes. Including plenty of protein, veggies, and healthy carbs, it’s a sweet, savory, tangy main course that makes a complete meal on its own.
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Teriyaki Salmon Bowls
These teriyaki salmon rice bowls are an easy weeknight dinner recipe that is so satisfying. I love that I’m serving up such a delicious dinner filled with nutrient-rich ingredients. The broiled salmon filets are so good when drizzled with flavorful homemade teriyaki sauce.
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
The Best Ground Beef Stir Fry Recipe
When I have a pound of ground beef on hand, this is often the recipe I make. It’s a delicious, flavorful, affordable, vibrant, and high-protein stir-fry that is stove-to-table ready in just under 30 minutes. I often prep a batch of Instant Pot brown rice to serve alongside it.
Dairy Free | Egg Free | Gluten Free | Nut Free
Meal Prep Meatballs
These meatballs 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 salad dressing in the meat mixture. I serve them on my salads, with a side of veggies like air fryer green beans, or tossed into a pot of my homemade marinara sauce. They’re also freezer-friendly, so I’m always glad when I make a double batch!
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Skillet Sweet and Sour Chicken
I love sweet and sour chicken, but wasn’t a fan of all the sugar in the premade sauces. So I developed a recipe for lower-sugar sweet and sour sauce and also added extra nutritious veggies to the mix. I love how quickly this dish cooks on the stovetop for an easy weeknight dinner my family loves.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sheet Pan Balsamic Chicken And Veggies
It doesn’t get easier than seasoned roasted chicken and veggies on a sheet pan. But just because it’s easy doesn’t mean this chicken dinner is boring or bland. Quite the opposite: The simple balsamic marinade keeps the chicken tender and flavorful and adds an extra pop to the veggies. It’s also super quick. I can 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
My kids never turn down a dinner that has noodles in it. So I easily turn cooked whole wheat spaghetti noodles into a well-rounded dinner with the addition of chicken, veggies, and a flavorful ginger-sesame dressing. This dinner is easy, delicious, ready in just 30 minutes, and stores well.
Dairy Free | Gluten Free Option
Easy Egg Roll In A Bowl
One of my most popular dinner recipes, I make this easy stovetop skillet dinner with either ground turkey or ground chicken plus plenty of no-chop vegetables. Not only is it so filling and delicious when served the first time, but the leftovers stay crunchy when packed away in airtight containers, making this recipe a favorite meal prep option.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Slow Cooker White Chicken Chili
This is one of my favorite soups of all time and also a very freezer-friendly meal. After thawing and reheating it, I add a can of drained and rinsed white or black beans for more fiber and protein, as well as fresh cilantro, lime, and sliced avocado for extra pops of flavor.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Chicken Sweet Potato Bake with Broccoli
This sheet pan chicken and veggie recipe is a one-dish wonder that comes together so easily. I created it to have a variety of textures, flavors, and nutrients, and this has been a well-loved recipe of mine for many years. It makes a wonderful weekly meal and leftovers that are so good to enjoy throughout the week.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Sheet Pan Chipotle Chicken Thighs with Broccoli
For me, this recipe is such a pleasing and perfect weeknight dinner for me that comes together fast and requires only a few real-food ingredients. I season the chicken with a homemade chipotle spice rub and then drizzle my honey-mustard sauce over the servings. I’m all about making sure flavor is on point with my chicken recipes, and this one delivers!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Sheet Pan Mini Meatloaf with Vegetables
I love a good meatloaf, but sometimes I can’t spare the baking time, especially with hungry eaters in my household. That’s when this recipe for sheet pan mini meatloaves and veggies saves the day. It’s a lot like a Sunday dinner, only much simpler and with far fewer dishes to wash. I shape the barbecue sauce-infused ground beef into mini loaves to shorten the cooking and to make built-in servings.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Veggie Loaded Turkey Chili
At the first sign of colder weather, I start to crave this loaded chili. Not only is it comforting and full of good flavor and nutrition, but it’s also one of my favorite freezer-friendly meal prep recipes. Made with ground turkey and lots of veggies, this hearty chili is packed with protein and fiber, plus it’s easy to customize the toppings for my family.
Dairy Free | Egg Free | Gluten Free | Grain Free
Ground Beef Taco Casserole
I created this taco hot dish so long ago and it’s still one of my family-favorite meals for quick and easy meal prep, since the leftovers store and reheat well. It’s made with budget-friendly ingredients, including rice, canned beans, and ground beef, that all meld together nicely when baked. Think of this recipe as a mix between a burrito bowl and a rice and bean casserole.
Gluten Free | Nut Free
Slow Cooker Thai Peanut Chicken
This slow cooker chicken recipe is perfectly peanutty and so delicious. I love that it’s creamy and decadent but still loaded with nutritious real foods, including chicken, bell pepper, onions, spinach, and a homemade Thai peanut sauce. It’s a great recipe for prepping the ingredients and sauce ahead of time, then combining it in the crockpot the day I want to serve it.
Dairy Free | Egg Free | Gluten Free | Grain Free
Chicken and Chickpea Curry
The combination of chicken, chickpeas, colorful veggies, and a coconut curry sauce just work so well together in this one-skillet dinner. It’s ready in 30 minutes and full of warm spices, coconut flavor, great texture, plenty of protein, and out-of-this-world flavor.
Dairy Free | Egg Free | Gluten Free | Grain Free
Sheet Pan Chicken Meal Prep
When I just want a warm and healthy chicken dinner, this sheet pan recipe is the answer. It is a straight-forward chicken and veggies meal made from skin-on chicken thighs. Fresh out of the oven, I have yummy chicken with perfectly crispy skin. Plus, I’ll make it stretch further, by packing leftovers for my lunches into containers for pre-portioned convenience.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sheet Pan Honey Garlic Shrimp
This is one recipe that is almost too good and too fast to be true. I toss shrimp with a simple honey garlic sauce, then reheat the remaining sauce on the stovetop for a perfectly sweet and savory glaze. The shrimp cooks alongside green beans on a sheet pan before getting tossed with the thickened sauce, stir-fry style. Served with rice, this is a complete, nutritious, and delicious dinner.
Dairy Free | Egg Free | Gluten Free | Grain Free
Sheet Pan Honey Mustard Pork Chops with Veggies
My family absolutely loved oven-baked pork chops, and this recipe allows me to make them quickly and perfectly juicy. At the same time, they cook along two veggie sides (small yellow potatoes and green beans) while I stir together a simple honey mustard sauce. This dinner is fast and so flavorful, making it a weeknight winner in my home.
Dairy Free | Egg Free | Gluten Free | Grain Free
Skillet Chicken Pad Thai
Loaded with veggies and full of flavor, my one-skillet chicken pad Thai is a satisfying weeknight skillet meal. I make it naturally gluten free by using strands of broccoli slaw, cabbage, and carrots in place of the traditional noodles, yet it’s still so filling. The scrambled eggs are a bonus texture and flavor that I never skip.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Chipotle Quinoa Casserole with Chicken
This is one of my favorite Tex-Mex flavored dinners to prep and enjoy. Every time I make it, I can’t believe how quickly everything comes together in a casserole dish and then bakes into a delicious chicken and veggie casserole held together by quinoa and cheese. It’s full of nutritious ingredients, high in protein, and just simply delicious.
Egg Free | Gluten Free | Nut Free
5-Ingredient Baked Ziti
I call this recipe my lazy lasagna since it has all the flavors of lasagna but is so much simpler to make. It’s the perfect meal for my family when I need something easy, healthy, and homemade that everyone will eat and enjoy. And, since it’s easily customizable, I always tweak the recipe a bit each time I make it to add in a new veggie or flavor.
Egg Free | Gluten Free | Nut Free
Pepperoni Pizza Quinoa Casserole
Easy? Check. Family-friendly? Check. Veggie-loaded? Check. Tastes just like pizza? It sure does! The ingredients for this easy quinoa casserole combine right in the baking dish, then I simply pop it in the oven and out comes a nutritious meal with pizza flavors, making it a favorite for weekend family gatherings and game nights.
Egg Free | Gluten Free | Nut Free
Air Fryer Salmon Bite Bowls
These salmon bite bowls are delicious served warm and also served chilled after storing away for another meal. The small salmon pieces get quickly marinated then cooked in the air fryer until tender on the inside and crispy on the outside. I serve them over rice with some quick pickled cucumbers, a drizzle of honey-Sriracha sauce, edamame, and diced avocado.
Dairy Free | Gluten Free | Grain Free | Nut Free
Sheet Pan Pork Tenderloin Meal
For me, dinner just doesn’t get easier than this flavorful pork-and-veggie dinner that cooks all on one sheet pan. The simple method requires no marinade and no need to sear the meat first. I appreciate that, in addition to a pork tenderloin, I only need everyday pantry spices, potatoes, asparagus, and a two-ingredient creamy mustard dipping sauce.
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Slow Cooker Chicken Tacos
I often prep this shredded chicken taco meat in the crockpot days before I plan to serve it, then I have a delicious, high-protein taco filling for easy meals on busy weeknights. It takes just a few minutes for me to get the chicken, salsa, and spices in the slow cooker, then all that’s left to do is shred it when it’s done cooking.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
15 Fantastic And Easy Meal Prep Snacks
Most weeks, I prep at least one healthy homemade snack to have on hand, and sometimes more. With three young children on heels, I’m always getting requests for snacks. So having something ready to go is always a time- and mood-saver!
Copycat Heavenly Hunks
I save money and cut back on so many sugar sources by making my own Heavenly Hunks at home. This no-bake recipe is very simple and results in a delicious dessert or snack that nearly all of my taste testers preferred over the store-bought version.
Dairy Free | Egg Free | Gluten Free | Nut Free | Vegetarian | Vegan
PB & J Energy Bites
These pb & j-flavored energy bites are one of my kids’ favorites. They’re a quick, easy, fun, and nutrient-dense option for adding to breakfasts or snacktimes. This freezer-friendly recipe is great for meal prep, naturally gluten free, and can be made nut free with a simple swap.
Dairy Free | Egg Free | Gluten Free | Nut Free Option | Vegetarian | Vegan
Edible Chickpea Cookie Dough
I never thought I’d be an edible cookie dough eater, but this recipe has changed me. Made from a base of canned chickpeas blended with other ingredients until smooth and creamy, this edible dough can be eaten right out of the refrigerator or freezer.
Dairy Free | Egg Free | Gluten Free | Vegetarian | Vegan
Mini Banana Muffins
I put any overripe bananas to good use by making these quick mini banana muffins. My kids love when I add these to their lunchboxes or serve them as a healthy after-school snack. They’re sweetened only with maple syrup and bananas, and easy to customize with different mix-ins and toppings. I enjoy these just as much as my kids do!
Dairy Free | Gluten Free Option | Nut Free | Vegetarian
Savory Pizza Muffins
These savory pizza muffins are just what they sound like: pizza flavors in muffin form! I love that they’re a savory option for snack time that both kids and adults love to eat. The addition of cornmeal and pizza sauce to the batter makes them taste especially authentic, and I can easily customize them with different pizza toppings and veggies.
Gluten Free Option | Nut Free
Greek Yogurt Deviled Eggs
Every time I make these deviled eggs, they disappear so fast. I replaced some of the standard mayo with Greek yogurt for a bit of protein, but they still have the same rich, creamy flavor that makes deviled eggs so irresistible. When I have hard-cooked eggs on hand, it’s easy to make a batch for a quick afternoon snack for my family or guests.
Gluten Free | Grain Free | Nut Free | Vegetarian
No Bake Trail Mix Bars
These simple granola bars are soft, chewy, crunchy, sweet, savory, and nutty. In other words, they satisfy every craving while still providing a wholesome healthy snack. I make them with a variety of mix-ins, depending on what I have on hand. These no-bake bars store well in the fridge or freezer and make good additions to snack time, lunch boxes, and as workout fuel.
Dairy Free | Egg Free | Gluten Free | Vegetarian
Protein Cookies
These flourless protein cookies are easy to make, delicious, soft, and stay chewy for days. I make them with whey protein powder and other simple ingredients. With a taste and texture so similar to regular chocolate chip cookies, they’re an easy way to get a protein boost from a simple snack that everyone loves.
Dairy Free | Gluten Free | Grain Free | Vegetarian
Whipped Cottage Cheese ranch Dip
My kids and I love a snack of ranch dip with veggies, but it is lacking protein. So I created a whipped cottage cheese mixture with ranch seasonings that is so delicious and results in a homemade high-protein dip that comes together in minutes. It’s rich, tangy, and creamy, and makes a nutritious alternative to store-bought ranch dip and a nutritious veggie snack dip or appetizer for game days and parties.
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
Peanut Butter Oatmeal Balls
This was one of the first energy ball recipes I ever created, and they’ve long been a staple snack in my household. I love the popular combo of peanut butter and chocolate, which comes together in these quick no-bake snacks made with other pantry ingredients like whole-grain oats, flaxseeds, and chia seeds.
Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian
Trail Mix Breakfast Cookies
Even though this recipe is titled as breakfast cookies, they’re not just for breakfast and they also make a great snack. These large cookies are made with wholesome ingredients and less sugar, and I’ve been known to reach for one for a midday energy boost!
Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian
Monster Cookie Protein Balls
Everyone loves these quick no-bake monster cookie energy bars. They’re made with whey protein powder plus flaxseed and chia seeds for extra protein. The pops of color and sweetness from the candies also makes these snacks fun to share.
Egg Free | Gluten Free | Vegetarian
Peanut Butter Granola Bars
Five ingredients, a bowl, and 5 minutes are all I need to get a batch of these easy and healthy granola bars ready for the oven. These bars have been a long-time family favorite in my home. 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 store-bought granola bars again.
Egg Free Option | Gluten Free | Vegetarian
5-Ingredient Garlic Hummus
When creating this recipe, I discovered that it’s surprisingly easy to make homemade hummus. And I much prefer it to store-bought versions, especially when it’s freshly made and still slightly warm. I love this simple 5-minute hummus for serving as a nutritious snack with veggies and crackers.
Dairy Free | Gluten-Free | Nut Free | Vegan
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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/