Meal prep is the ultimate hack to eating healthy and making your life a whole lot more convenient. Imagine coming home every night after work and not having to figure out what you’re going to cook, sounds good right? These 20+ meal prep ideas below will prepare you for any meal of the day – breakfast, lunch or dinner.
If you’re thinking that meal prep takes up way too much of your time and energy, don’t stress. Here’s our guide on How to Meal Prep for the Week – Everything You Need To Get Started to show you how fun and simple it really is!
How to Meal Prep.
Meal prepping can make your life easier… if done correctly. There are a few steps you should take to ensure you’re NOT wasting your time.
You’re going to be cooking a lot of food, so making sure you have adequate storage for that food is essential. Not only containers but also fridge/freezer space.
And if you’re anything like me, I don’t like the idea of heating up flimsy plastic containers in the microwave, especially for my family. I like to use glass meal prep containers whenever possible, here’s why:
- They’re easier to clean.
- They don’t stain/burn.
- Glass is better for the environment.
- Glass is natural and doesn’t have the health risks that plastic does.
- So much more!!
This set from Amazon is a great starter kit. The containers are made from high-quality glass and the lids have a lifetime guarantee! Alternatively, you can use some containers that you already own.
2. Create a Meal Prep Shopping List.
Create a shopping list. Never go to the supermarket without a list of items you’re going to buy. This will not only help you stick to your budget and not buy the “SALE” chocolates or chips, but also make sure you don’t forget anything.
It’s best to use a weekly meal grocery list planner online, and then store it away for later use. You’ll then end up with a book full of meal prep to use whenever you like.
I really like the Big Shopping List – it comes with 3 years worth of sheets and I can stick it to the fridge. After you’ve finished with it, you can store it in a binder and end up with your very own book.
3. Buy Time-Savers.
Look for time-savers that that don’t lack in quality. For example – If you can get pre-diced chicken for the same price as whole breasts, that’s a win. Another example is canned or frozen vegetables. Most of the time they’re already diced and washed for you.
There are many other time-savers that don’t involve food, like a good quality instant pot which includes a Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer all in one. The right tools make your meal prepping simple.
4. Make Meal Prep a Habit.
Where cooking each and every day sure is a pain in the butt, and takes up a huge chunk of our time, you will still spend some time on meal prep. Although, it will definitely not be as much as cooking every day.
Week one might go smoothly, you’ll have saved a heap of time and be loving the idea. But, it’s easy to forget all the great benefits when you have to cook the next big batch of food.
So, instead of getting discouraged or give up, make meal prepping a habit. Set a day and time each week, go to the shop, and cook up a storm. Set a reminder in your calendar if you want!
Breakfast Meal Prep Ideas.
1. Baked Egg Muffin Cups.
Found on BHL.
I cannot recommend these baked egg muffin cups enough. They are so delicious and incredibly simple to make. I LOVE them! This meal prep recipe is dairy-free, gluten-free, and vegetarian.
Using a silicone muffin tray will help with extracting the muffins, so you don’t have to worry about soaking/scrubbing the tray afterward.
2. Breakfast Scramble.
Found on Clean Food Crush.
Grabbing a fast-food breakfast isn’t going to make the cut anymore. What’s more convenient than opening up the fridge and pulling out a healthy meal, packed with flavor?
3. Breakfast Taco Scramble.
Found on Skinny Taste.
Tacos… for breakfast? YES! I’m getting hungry just looking at this fantastic breakfast meal prep. Throw in some guacamole for a dose of healthy fat while you’re at it.
4. Meal Prep Breakfast Bowl.
Found on The Bettered Blondie.
Sometimes, simple is best. If you’re not a fan of the chorizo in this breakfast meal prep, swap it out for your standard sausage meat. Simple, affordable, and tasty. Easy peasy!
5. Low-Carb Bacon, Egg, and Spinach Breakfast Casserole.
Found on Stay Snatched.
When I see bacon, egg, and spinach I instantly think classic breakfast food, but this casserole is a little different. This dish is keto friendly and super easy to make. It serves 6 so you basically have a week’s worth of breakfast done in one pan.
6. Blueberry Chia Overnight Oats.
Found on Flavour The Moments.
Overnight chia bowls are the perfect breakfast for a summery day. All you have to do is prep the night before, and let time do it’s thing. They’re healthy and packed full of goodness, yet taste like a dessert.
Masonary jars are best when it comes to making chia/oat bowls.
7. Ham Egg and Cheese Breakfast Quesadillas.
Found on Damn Delicious.
Be careful with this breakfast meal prep idea. There’s a 100% chance you’ll want to eat all of them when your cooking because they’re damn delicious!
Lunch Meal Prep Ideas.
8. Chicken, Rice, and Broccoli.
Found on Gimme Delicious.
Chicken, rice, and broccoli. It’s the all-time easiest dish in the world! It only takes 20 minutes to cook a 4 serving batch. That’s 4 days worth of lunches in 20 minutes… meal prepping is going to save you so much time!
9. Meal-Prep Butter Chicken With Rice and Garlic Naan.
Found on BHL.
Grab one of these out of your fridge on the way to work, and your colleagues might even pay you to make their lunches! It’s packed full of flavor and only takes 45 minutes to prep and cook. There’s nothing like a hearty butter chicken on a cold winter day.
10. Lo Mein.
Found on Damn Delicious.
Lo mein with a slight twist. It’s packed full of extra veggies and uses whole wheat spaghetti instead of noodles, which cuts down the calories. You can even go as far as adding MORE veggies, and reducing the amount of spaghetti to lower the calories even further.
11. Easiest Burrito Bowl.
Found on Budget Bytes.
How delicious do these burrito bowls look?! Make it dairy free and lighter on calories by swapping out the cheese and rice for a nice mixed salad.
12. Shrimp Taco Bowls.
Found on Yummly.
If you’re looking for a delicious meal prep lunch idea that includes shrimp, you’ll 100% want to give this recipe a try. The combination of colors and food makes you want to dive into this meal prep shrimp now!
13. Cold Sesame Noodle Meal Prep Bowls (Vegan)
Found on Sweet Peas And Saffron.
Not every meal has to contain meat. These vegan meal prep bowls are perfect for a cheap lunch that still has a flavor punch. One thing you will need for this recipe is a spiralizer. You can get a good quality, affordable one here on Amazon.
Weight-loss tip: Swap out noodles and pasta for spiralized zucchini to cut down on calories and increase you nutrient intake.
14. Garlic Butter Chicken Meatballs with Cauliflower Rice.
Found on Eatwell 101.
You can’t go past a good meatball. These chicken meatball and cauliflower rice meal prep dishes make a light change from ordinary white rice and beef meatballs lunch. No more carb overload and 3 PM slump!
Dinner Meal Prep Ideas.
15. Korean Chicken Meal Prep Bowls.
Found on The Girl On Bloor.
Korean chicken is the bomb, and when you can meal prep it for dinner… even better. This has a great balance of grains salad and protein and makes the perfect dinner recipe for just you, or the whole family.
16. Chilli Lime Chicken Meal Prep
Found on Leah Itsines.
This dinner time meal prep is affordable and simple, which will make you life so much easier. It’s full of healthy vegetables, vibrant colors, and full of flavor.
17. Teriyaki Chicken Meal Prep
Found on I Food Real.
What’s a meal prep list with the classic chicken and brown rice for dinner, right? It always a winner. Affordable, quick, easier, and it’s hard to get wrong. This recipe also includes some crunchy snap peas for that extra texture and goodness.
18. Sweet & Sour Chicken.
Found on Life Made Sweeter.
A classic Chinese dish done in a slow cooker. Stop standing in the takeout line and just grab one of these out of the fridge, much easier right? The best part is you still get all the authentic flavors.
19. Spicy Chickpea Quinoa Bowls.
Found on Eat Yourself Skinny.
This dish is SO easy to meal prep. Plus is loaded with flavor. You know those times where you just don’t feel like eating meat? Well, this meal prep recipe is PERFECT for those times. It’s healthy, delicious and cheap.
20. Thai Chicken Grain Bowl with Peanut Dressing.
Found on Joyful Healthy Eats.
You need to add this into your routine if you looking for healthy meal prep ideas that will save you money. It’s full of veggies, it’s super simple, and so much cheaper than ordering takeout.
21. Healthy Chicken Parmesan Meal Prep.
Found on A Sweet Pea Chef.
The thing I love about these recipes is that they opt for zucchini noodles instead of pasta. Although this meal prep dish looks like a BIG meal, it’s only 333 calories per serve. This recipe really is clean eating meal prep at its best!
Leave a comment if you enjoyed these 20+ Meal Prep Ideas or would like to share your own recipes.