Have you ever stared at your refrigerator, wondering what to cook after a long day? It can feel like cooking a healthy meal will take every ounce of the energy you have left.
We have good news! Meal prepping can help you avoid decision paralysis and give you a fridge full of healthy meals, all while spending less time in the kitchen.
We know even seasoned meal preppers grow tired of the same old recipes week after week, so our mission is to provide you healthy meal prep ideas for the week and give you more time to do the things you love.
These recipes are tried and tested by all of us and our families, meaning they’re perfect for bigs and littles! We practice what we preach and can say that our favorite meal prep picks are the ones we personally make at home time and time again.
10 Healthy Meal Prep Recipes for Breakfast
Breakfast is the most important meal of the day. It’s also the easiest meal to skip, but if you try breakfast meal prep, you’ll always have something to get your day started right.
What are some meal prep ideas? Here are some great meal prep ideas for breakfast:
Sweet Potato Turkey Sausage Egg Bake
Looking for a protein-packed meal that’s guaranteed to get you out the door fast and keep you satisfied for hours? This egg bake is for you.
It’s great because you can easily switch up the veggies and meat to make use of what you have on hand in the fridge and freezer and keep from repeating the same things. For a hearty meal that’s ready in minutes, we recommend serving this egg bake with fresh fruit and/or sliced avocado.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Healthy Blueberry Baked Oatmeal
This blueberry oatmeal bake is so easy to make and tastes so yummy that we think it will replace your overnight oats. You can eat this baked oatmeal warm or cold, so take it on the go or enjoy it before you leave. It can also be customized to be nut-free and dairy free.
This recipe is great way to get your body fueled and, as an added bonus, it can be frozen for prolonged storage.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Easy Sheet Pan Pancakes
Do you love pancakes for breakfast, but never have the time to make them during the week? Easy Sheet Pan Pancakes had you covered.
You can make a big batch of 24 pancakes in the oven for a total cook time of 25 minutes! To meal prep this recipe, freeze the pancake squares or keep them in the fridge. When you’re ready to eat, just pop the pancakes in the microwave or toaster oven.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Make-Ahead Freezer Breakfast Sandwiches
Start your day right with these make-ahead breakfast sandwiches for easy mornings or a fun way to feed a crowd. Just grab one from the freezer and skip the drive-thru!
Dairy Free | Gluten Free | Nut Free
Sausage Hash Brown Egg Muffins
An easy, prep-friendly, breakfast option that’s protein AND veggie-packed! These Sausage Hash Brown Egg Muffins make for a tasty and satisfying reheat-and-eat breakfast and can be made with veggies you have on hand.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Banana Chocolate Chip Baked Oatmeal
A satisfying warm breakfast that is perfect for a healthy start to the day. Leftovers reheat beautifully (or can be eaten chilled) for easy breakfasts and healthy snack options throughout the week.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Blueberry Oatmeal Muffins with Yogurt
These tender Blueberry Oatmeal Muffins are made nutritious and delicious thanks to the addition of thick and creamy yogurt, blueberries, and whole grain rolled oats. These wholesome muffins make a great addition to a healthy breakfast or snack.
Gluten Free | Nut Free | Vegetarian
The Best Protein Pancakes Recipe (No Banana)
Start your morning right with these delicious protein pancakes! A serving provides 12 grams of protein, which will have you feeling ready to tackle your morning (and your morning workout). Serve them with Greek yogurt, fresh berries, and a drizzle of nut butter for a balanced and delicious meal that satisfies.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Easy Banana Oatmeal Pancakes Recipe
Start your day right with these easy and delicious gluten-free Banana Oatmeal Pancakes that are calling your name! Here’s a healthy, kid-and adult-friendly breakfast made with simple ingredients. As a bonus, they’re also free of added sugars.
Dairy Free | Gluten Free | Nut Free | Vegetarian
Healthy Make-Ahead Frozen Smoothie Packs
You can prepare smoothies ahead of time with these healthy frozen smoothie packs. Get 4 recipes for meal prep smoothies with health benefits.
Dairy Free | Gluten Free | Grain Free | Vegan | Paleo
5 Grab and Go Lunches for the Week
It’s easy to rely on fast food or pricey sandwiches for lunch. Depending on your situation, you may not have time to make a healthy lunch or a place to heat up leftovers. That’s why we have some lunch ideas to make it easier, like packing a grab-and-go salad in a mason jar.
Chili Lime Quinoa Black Bean Salad
Quinoa and black beans in this salad pack a nutritious punch. It holds up well for a few days, which is why we like it for meal prep.
You can make the chili-lime vinaigrette with avocado oil or olive oil, depending on what you have on hand. It is full of flavor and pairs perfectly with with black beans. Up the protein by adding grilled chicken or beef, or try it with our homemade guac.
Egg Free | Gluten-Free | Nut Free | Vegetarian | Dairy Free | Vegan
Chicken Waldorf Salad
Chicken salads are perfect for meal preps and come together quickly when you use leftover chicken, a rotisserie chicken, or our Instant Pot Whole Chicken recipe.
Serve it as an accompaniment to a salad or scooped up with cucumbers or bell pepper slices to make this meal Whole30-friendly. For a heartier meal, you can enjoy it with your favorite crackers, as a sandwich, or in a wrap.
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Curry Chicken Salad
Crave-worthy Curry Chicken Salad is made with just 10 ingredients is quick to prepare and features tender cooked chicken, tart 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 this Thai Peanut Quinoa Salad is as scrumptious as it looks. It’s tossed in a flavorful peanut Thai dressing and topped with crushed peanuts, cilantro, and sesame seeds.
Dairy Free | Gluten Free | Vegan
Minestrone Soup
The perfect combination of veggies, beans, pasta, and seasonings come together in this better-than-classic Minestrone Soup that can be easily modified for gluten-free and vegan diets.
Dairy Free | Gluten Free | Vegan
25 Healthy Meal Prep Recipes for Dinner
Coming home after work, soccer practice, or the gym doesn’t leave much time for chopping, cooking, and eating your meal. Meal prep really helps save time at night so you can focus on spending time with your family and doing what you love.
What are the best recipes for meal prep? The best recipes for meal prep are the ones you can prepare in bulk and that you enjoy eating. Here are some of our favorites:
Taco Stuffed Peppers
This meal was made for meal prep. Each pepper is its own little meal ready to go in an edible container. Taco stuffed peppers are an easy way to get extra veggies into your diet and they reheat so well.
The recipe is easy to adjust for Whole30 and meatless options. They are a well-rounded, nutritious meal all by themselves, so no need to do any extra prep after you’ve made the batch.
Whole30 | Egg Free | Gluten Free | Nut Free | Grain Free
Meal Prep Meatballs
These are, by far, one of the most versatile recipes for meal prep. You can make them with any ground meat and change up their flavor by using different types of dressing in the meat mixture.
Try them on a salad, with a side of roasted veggies or a baked sweet potato, or tossed into a pot of your favorite marinara sauce. They’re also freezer-friendly, so it never hurts to make a double batch so you always have an easy thaw-heat-eat protein option on hand.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sheet Pan Chicken and Vegetables
This is the ultimate prep-ahead meal for those times when you prefer a hot, fresh meal with next to no fuss. Fresh out of the oven (or toaster oven if you’re reheating it), you’ll have yummy chicken with crispy skin.
It’s also great for lunches when packed 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
A satisfying Instant Pot Turkey Mushroom Bolognese makes a great Italian dinner for the family and is the epitome of meal preps. Like most tomato-based meat sauces, this one is even better the next day or two after the flavors have had time to mingle aka perfect for your meal prep.
Serve it over spaghetti squash or zucchini noodles for a hearty Whole30-friendly meal or with your favorite pasta and a sprinkle of cheese for an unforgettable meal the whole family will love.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Slow Cooker White Chicken Chili
A freezer-friendly meal that is great for meal prep is our White Chicken Chili. While it was originally written for a crockpot, we’ve adapted it for the Instant Pot for near-instant gratification.
Try adding a can of drained and rinsed white beans for a boost in fiber and protein. It’s optional, but we love to add cilantro, lime, and sliced avocado for the full experience.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Skillet Sweet and Sour Chicken
This familiar dish gets a health upgrade and tastes so delicious with the addition of a homemade lower-sugar sweet and sour sauce plus many nutritious veggies. This recipe cooks quickly on the stovetop for an easy weeknight dinner the family will love.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Buffalo Chicken Stuffed Spaghetti Squash
Buffalo Chicken Stuffed Spaghetti Squash is packed with veggies and flavor. It’s a great way to use up leftover or rotisserie chicken and get all the flavor of Buffalo wings without the mess, fuss, and extra calories.
Add this delicious meal to your meal prep, and you’ll thank us! (After all, it’s one of the most popular recipes on our site.)
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Veggie-Loaded Turkey Chili
This is another freezer-friendly go-to for an easy meal prep session. Veggie-Loaded Turkey Chili is packed with protein, fiber, and veggies. It’s hearty and filling and can be topped with a number of tasty toppings to fit your preferences.
Dairy Free | Egg Free | Gluten Free | Grain Free
One-Dish Chicken Sweet Potato Bake with Broccoli
This delicious and healthy chicken and veggie recipe is a one-dish wonder! With a variety of textures, flavors, and nutrients, this well-loved recipe also make wonderful leftovers and is easy to clean up, too!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Sheet Pan Chipotle Chicken Thighs with Broccoli
Here’s a pleasing and perfect weeknight dinner that comes together fast with a few real-food ingredients. Seasoned with a chipotle spice rub and drizzled with a honey-mustard sauce, this sheet pan chicken thigh recipe does not skimp on flavor!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Easy Egg Roll in a Bowl
Easy Egg Roll in a Bowl is fast and full of vegetables, healthy for everyone and this version is Whole30, gluten free, egg free, 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 is all cooked on one sheet pan. 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
Deliciously easy and ready in just 30 minutes, these stir fry noodles with chicken are veggie-packed spin on a favorite takeout dish.
Dairy Free | Gluten Free
Sheet Pan Mini Meatloaf with Vegetables
Need something hearty and filling for dinner tonight? Try this Sheet Pan Mini Meatloaf with Vegetables! It’s like a Sunday dinner, only much simpler and with far fewer dishes to wash. Shaping the barbecue sauce-infused ground beef into mini meatloaves shortens the cooking time so you’ll be able to get dinner on the table faster.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Healthy Taco Casserole
Quick & easy, this healthy taco casserole is made with all your favorite budget-friendly ingredients for the ultimate comfort food!
Gluten Free | Nut Free
Slow Cooker Thai-Inspired Peanut Chicken
Easy, saucy Thai Peanut Chicken is so delicious and so simple when made in a slow cooker. Made with tender chicken, vegetables and spinach, and a homemade peanut sauce, this dish is classic comfort and healthy, too.
Dairy Free | Egg Free | Gluten Free | Grain Free
Healthy Sloppy Joes
Healthy Sloppy Joes are made with natural ingredients and cooked on the stovetop for an easy recipe the whole family will love!
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Chicken and Chickpea Curry
An easy one-skillet dinner that’s ready in 30 minutes and full of those warming spices and coconut flavor you love in a curry recipe. Featuring 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 Dinner
Fast, fresh, delicious, and better than takeout, this honey garlic shrimp and green beans cook on a sheet pan before getting tossed with a sweet-and-savory honey garlic sauce that everyone will love. A healthy and well-rounded shrimp dinner you can make in just 30 minutes.
Dairy Free | Egg Free | Gluten Free | Grain Free
Sheet Pan Honey Mustard Pork Chops with Veggies
A one-pan dinner that includes delicious oven-baked pork chops plus two veggies sides and a delicious sauce that is so good you’ll want to lick the plate!
Dairy Free | Egg Free | Gluten Free | Grain Free
Noodle-Free Chicken Pad Thai-Inspired
Loaded with veggies and full of flavor this one-skillet Thai-inspired recipe, makes for a healthy, easy, and delicious weeknight meal! Strands of broccoli slaw, cabbage, and carrots stand in for noodles making this recipe a satisfying Whole30, paleo, and gluten-free meal. We promise you won’t even miss the noodles!
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Chipotle Quinoa Casserole with Chicken
Here’s a healthy and delicious weeknight dinner that boasts nutritious ingredients and crowd-pleasing Tex-Mex flavors. This family-friendly quinoa casserole is high in protein, veggie-loaded, and provides wonderful leftovers.
Gluten Free | Nut Free
5-Ingredient Baked Ziti
This simple Italian comfort casserole really is the perfect meal when you need something easy, healthy, and homemade that everyone will love. Easily customize it by using gluten-free pasta and adding some chopped veggies to the Baked Ziti with meat.
Gluten Free | Nut Free
Chipotle Turkey Sweet Potato Chili
Sweet potatoes stand in for beans in this hearty chili and are a nice compliment to the smoky chipotle pepper. It’s great served with diced avocado, fresh cilantro, and lime wedges. Feel free to double the batch and freeze some for future meals because it’s super freezer-friendly though the sweet potatoes will break down a bit after you thaw and reheat it.
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Pepperoni Pizza Quinoa Casserole (Easy & So Good)
Easy? Check. Family-friendly? Check. Veggie-loaded? Check. Tastes just like pizza? You bet it does! This easy Quinoa Pizza Casserole makes enough for a crowd (or dinner for four, plus leftovers).
Gluten Free | Nut Free
BONUS! 5 Meal Prep Snacks!
Peanut Butter Oatmeal Balls
Peanut Butter Oatmeal Balls have become a staple in our weekly meal prep sessions. The popular duo of peanut butter and chocolate come together with whole grain oats, flax, and chia seeds to make the best meal prep recipes.
They’re the perfect sweet treat and easy to make using pantry staples. Try them right out of the freezer for an extra special treat.
Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian
Trail Mix Breakfast Cookies
Even though this recipe says these are breakfast cookies, they are great for any time of day. Cookies are a great snack to grab on the run and this healthy version is great for a midday energy boost.
We like these better than granola bars in part because they’re easier to make. You can customize the recipe with your favorite add-ins. If you have littles, they will love that they get to snack on cookies!
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 kids and adults.
Egg Free | Gluten Free | Vegetarian
5-Ingredient Healthy Peanut Butter Granola Bars
Five ingredients, a bowl, and five minutes are all you 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. You’ll 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 perfect for snacking, meal prepping and it’s budget-friendly, too!
Vegan | Dairy Free | Nut Free | Gluten-Free
What Are the Benefits of Meal Prepping?
The benefits of meal prepping include saving time, eating more consciously (which typically means healthier overall), and saving money on eating out. We’ve found that meal prepping has even more benefits:
- Saving time — Once the meals are prepared, you just need to reheat them, reducing the time spent on meal preparation and cooking during the week.
- Saving money — Planning your meals in advance allows you to buy ingredients in bulk, which can often be cheaper. It also helps reduce impulse purchases and eating out, which can be more expensive than home-cooked meals.
- Promotes healthy eating — Easy-to-grab-and-eat meals eliminates many of the reasons people end up eating fast food or grabbing unhealthy snacks. You also choose and control the amount of the ingredients in each packaged serving, making it easier to maintain a balanced diet.
- Reduces stress — Busy mornings getting the kids to school and off to work means scrambling to feed everyone something wholesome and nutritious before they head out the door. By having your meals planned and prepped in advance, you eliminate the daily burden of decision-making and stressing about food.
- Less food waste — When you only purchase the groceries you need for the meals you’re prepping for the weeknight, you’re less likely to have excess food sitting in your fridge, and this can significantly reduce food waste.
- Gives more variety — You can plan different meals for different days. When you take a day to make meals, pick out different cuisines like Greek or Italian for Monday and Wednesday, Korean for Tuesday, and yummy comfort food on Friday. This can prevent you from falling into a rut of making a big batch of the same chicken meal prep and getting bored eating the same things repeatedly.
- Improves portion control — Meal prepping involves portioning out your meals ahead of time. This is beneficial for weight management, watching sodium and sugar intake, or sticking to a low-carb eating plan. You’ll be less likely to overeat the things you shouldn’t if you’ve already set aside the right amount for each meal.
Healthy Meal Prep Sets You Up For Success
What is the best way to start meal prepping? The best way to start meal prepping is to choose your meals and plan your menu. Check out our 7 Steps for Mastering Meal Planning. Create your menu and knock out your meal prep in just a few hours on the weekend or whichever day works best for you.
We also have a top 10 meal prepping tips guide to help get you started. You can grab your copy of our FREE Meal Prep Plan that includes tasty recipes, a done-for-you grocery list, a step-by-step prep checklist, a meal plan example, AND a printable template for your future meal prep planning!
Want something a little MORE? Grab our FREE 4-Week Healthy Meal Plan (with grocery list!) AND a workout challenge, because good nutrition and a workout routine go hand in hand.
Go-To Ingredients for Easy Healthy Meal Prep
There are certain foods and ingredients that just work better for meal prep.
What are the best foods for meal prepping? The best foods for meal prepping retain their flavor and texture better than others when they are stored and reheated. Some of our go-tos include:
- Chicken Breasts — They’re lean, easy to cook on a sheet pan, and work well in stir-fries, fajitas, and with most flavor profiles.
- Ground Meat — Ground beef, turkey, or chicken is easy to season and cook in big batches. It is great for lasagnas that can feed a family, or sometimes just simply adding some taco seasoning and chipotle powder is enough for delicious taco salads and burrito bowls.
- Chickpeas — These legumes are so easy to throw into a Mediterranean chickpea salad with some feta or blend into hummus. They even work well in pasta salads with pesto. Chickpeas store well and are ready to go right out of the can.
- Black Beans — Like chickpeas, these beans are a go-to for easy meal prep recipes. They’re an easy swap for ground meat if you are plant-based and hold their texture a little better than lentils.
- Quinoa — This grain is high in fiber, vitamins, and minerals. We like to use it in grain bowls and for making quinoa salads for lunches.
- Brown Rice — Although the cook time is a little longer than for white rice, this grain is so nutrient dense that we think it is worth it! Using a rice cooker or pressure cooker lets you set it and forget it while you prep other ingredients.
- Sweet Potatoes — This is an antioxidant-packed complex carbohydrate that takes longer for your body to digest, keeping you full longer. Sweet potatoes are higher in carbs, but a great low-carb swap for sweet potatoes is butternut squash!
The Best Meal Prep Containers
Ok, so you’re ready to start your prep. Is it OK to meal prep for 5 days? Depending on the ingredients used and your storage methods, it can be OK to meal prep for 5 days. The containers you use need to be airtight, or alternatively, you can freeze portions.
Here are some of our favorite meal prep containers:
- Meal Prep Naturals One Compartment Glass Containers (30 oz.) – great for storing individually portioned mixed dishes like many of the recipes in this round-up.
- Meal Prep Naturals One Compartment Glass Containers (36 oz.) – great for storing several servings of a dish or we like this size of a container for big salads.
- Meal Prep Naturals Two Compartment Glass Containers (29 oz.) – great for storing dishes you want to keep separated but enjoy together.
- Anchor Hocking Glass Containers (2 cups) – great for storing and freezing individual portions of soup, stews and chili.
- Snapware Glass Container (6 cups) – great for storing and freezing larger amounts of prepped food or leftovers.
- Pyrex Large Rectangular Dish (11 cups) – great for storing larger batches of soups and stews, prepped foods, fruits, and vegetables.
Frequently Asked Questions
Meal planning is strategizing and deciding your meals for the week, while meal prepping is the practical task of cooking and preparing those meals ahead of time for ease and convenience throughout the week. You can plan meals without prepping them in advance.
The best meal prep for weight loss typically involves meals high in lean proteins, plenty of vegetables and fruits, and low in processed foods and added sugars.
The easiest meal prep is simple and has minimal steps to prepare. Sheet pan dinners and Instant Pot meals are often in this category because you cook everything at once.
Our favorite Instant Pot meals for easy meal prep are:
Instant Pot Vegetable Beef Soup
Instant Pot Lasagna Soup
Instant Pot Carnitas
To meal prep for the work week, plan your meals or use one of our meal plan guides, then schedule your time to prep over the weekend. When you’re off to work or just getting home, just grab and eat!
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
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/