When it comes to staying healthy, one of the best strategies I’ve learned is meal prepping.
It’s not only a time-saver, but it also helps you stay on track with your nutrition goals.
But what should you actually make?
Well! You need recipes that are not only healthy but also simple, delicious, and easy to store.
And I’ve got your back! I’ve gathered 10 tasty, healthy recipes that are perfect for meal prep.
10 Healthy Recipes That Are Perfect for Meal Prep
These dishes will make your life a whole lot easier while keeping you on track with your wellness goals. Trust me, you’ll wonder why you didn’t start meal prepping sooner!
1. Grilled Chicken and Veggie Bowls
If you’re looking for something super simple and satisfying, this one’s a must. Grilled chicken, roasted veggies, and a delicious grain make up this meal.
You can switch up the veggies, depending on what you like or what’s in season. Think zucchini, bell peppers, sweet potatoes – all the good stuff.
Ingredients:
- Chicken breasts
- Olive oil
- Bell peppers, zucchini, sweet potatoes (or any veggie of your choice)
- Quinoa or brown rice
- Salt, pepper, garlic powder, and lemon juice for seasoning
Instructions:
- Season your chicken breasts with olive oil, salt, pepper, and garlic powder.
- Grill the chicken until it’s cooked through.
- Roast your veggies in the oven at 400°F for about 20-25 minutes.
- Cook your quinoa or rice.
- Once everything’s ready, assemble your bowls: chicken, veggies, and grains. Portion them out into containers for the week.
This is a go-to for so many because it’s simple, and you can change the flavors as you like. You could even add a sauce like tahini or hummus for extra flavor!
2. Chickpea Salad with Avocado
This salad is packed with fiber and healthy fats, and it’s so easy to throw together. The chickpeas give it a nice bite, while the avocado makes it creamy and satisfying.
It’s perfect for a quick lunch or dinner when you want something light but filling.
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 avocado, diced
- Cherry tomatoes, halved
- Red onion, finely chopped
- Cucumber, diced
- Olive oil, lemon juice, salt, and pepper
Instructions:
- In a bowl, combine the chickpeas, avocado, cherry tomatoes, red onion, and cucumber.
- Drizzle with olive oil and lemon juice.
- Toss to combine and season with salt and pepper to taste.
This recipe is great because it holds up in the fridge, unlike some leafy salads that wilt. It’s fresh, full of nutrients, and takes less than 10 minutes to prep. A total win!
3. Turkey Meatballs with Zucchini Noodles
If you’re a fan of Italian food but want to keep it healthy, this is your recipe. These turkey meatballs are lean but flavorful, and when you pair them with zucchini noodles instead of pasta, you’re getting all the satisfaction with a lot fewer carbs.
Ingredients:
- Ground turkey
- Garlic, minced
- Onion, chopped
- Egg
- Almond flour (or breadcrumbs)
- Zucchini, spiralized
- Tomato sauce (low-sugar if possible)
Instructions:
- Mix the ground turkey with garlic, onion, egg, and almond flour. Form into meatballs.
- Bake them at 375°F for about 20 minutes or until fully cooked.
- While the meatballs are baking, spiralize your zucchini.
- In a pan, heat some olive oil and sauté the zucchini noodles for 3-4 minutes until just tender.
- Serve the meatballs on top of the zucchini noodles and top with tomato sauce.
You can make a big batch of meatballs, and they reheat well, so this is perfect for meal prep. Plus, it’s a great way to sneak in some extra veggies.
4. Quinoa-Stuffed Bell Peppers
Stuffed bell peppers are one of those dishes that always feel special, yet they’re surprisingly easy to make.
The quinoa adds protein, and you can stuff the peppers with whatever fillings you like, making this recipe super customizable.
Ingredients:
- Bell peppers
- Quinoa
- Black beans
- Corn
- Diced tomatoes
- Cilantro, cumin, chili powder, salt, and pepper
Instructions:
- Cook the quinoa according to package directions.
- Cut the tops off the bell peppers and remove the seeds.
- In a bowl, combine the quinoa, black beans, corn, diced tomatoes, cilantro, and spices.
- Stuff the bell peppers with the quinoa mixture.
- Bake at 375°F for 25-30 minutes.
These stuffed peppers are hearty, full of fiber, and perfect for freezing. Plus, they’re a great way to use up leftover quinoa or beans from other meals.
5. Sweet Potato and Black Bean Chili
This is comfort food at its best, but with a healthy twist.
The sweet potatoes add natural sweetness and extra nutrients, while the black beans pack in the protein. It’s warm, cozy, and the perfect thing to batch cook and enjoy all week.
Ingredients:
- Sweet potatoes, diced
- Black beans (canned or cooked from dry)
- Diced tomatoes
- Onion, chopped
- Garlic, minced
- Chili powder, cumin, salt, and pepper
- Vegetable broth
Instructions:
- Sauté the onion and garlic in a large pot until soft.
- Add the sweet potatoes, black beans, diced tomatoes, and vegetable broth.
- Stir in the spices and let it simmer for about 30 minutes or until the sweet potatoes are tender.
- Adjust the seasoning to taste.
This chili is filling, loaded with nutrients, and perfect for meal prepping in large batches. You can also freeze portions for later, making it a go-to for busy days.
6. Salmon and Asparagus Foil Packs
If you’re someone who needs easy clean-up, foil packs are your best friend.
This recipe combines lean protein (salmon) with nutrient-packed veggies (asparagus), and it’s all cooked in one packet. Perfect for a quick dinner or meal prep!
Ingredients:
- Salmon fillets
- Asparagus, trimmed
- Lemon slices
- Olive oil
- Salt, pepper, garlic powder
Instructions:
- Preheat your oven to 400°F.
- Lay the salmon fillets on a piece of foil and drizzle with olive oil.
- Add the asparagus around the salmon and season with salt, pepper, and garlic powder.
- Top with lemon slices.
- Fold the foil to create a packet and bake for 20-25 minutes.
This meal is so easy and doesn’t require a ton of prep, making it ideal for busy weeks. It’s also great for portion control, which is perfect if you’re trying to stay on track with your eating habits.
7. Greek Yogurt Parfaits
For a healthy snack or breakfast, these Greek yogurt parfaits are perfect. They’re full of protein, packed with antioxidants, and easy to customize with whatever fruit or nuts you like.
You can make a few jars of these at once, so you’ve always got a quick option ready to go.
Ingredients:
- Greek yogurt (plain or vanilla)
- Fresh berries (blueberries, strawberries, raspberries)
- Nuts (almonds, walnuts, etc.)
- Honey or maple syrup (optional)
Instructions:
- Layer the yogurt, berries, and nuts in a jar or bowl.
- Drizzle with a little honey or maple syrup if desired.
- Store in the fridge for up to 3 days.
These parfaits are a great way to get in some probiotics and fiber, and they taste amazing, too! Plus, you can mix it up with different toppings like chia seeds, granola, or coconut flakes.
8. Lentil and Spinach Soup
This hearty soup is a powerhouse of nutrients, with lentils providing protein and fiber, and spinach adding a ton of vitamins.
It’s the kind of soup that makes you feel good about what you’re eating, and it’s so easy to make in a big pot.
Ingredients:
- Lentils
- Spinach
- Carrots, chopped
- Onion, chopped
- Garlic, minced
- Vegetable broth
- Bay leaves, thyme, salt, and pepper
Instructions:
- Sauté the onion and garlic in a pot until softened.
- Add the carrots, lentils, vegetable broth, and spices.
- Bring to a boil, then simmer for 30-40 minutes or until the lentils are tender.
- Stir in the spinach at the end and let it wilt.
This soup is simple, filling, and full of fiber. Plus, it stores well in the fridge for several days and is easy to reheat for lunch or dinner.
9. Spicy Tofu Stir-Fry
For a quick and satisfying plant-based meal, tofu stir-fry is a great option. It’s full of veggies, and the tofu gives it that perfect balance of protein.
You can mix and match the vegetables depending on what you’ve got on hand.
Ingredients:
- Firm tofu, cubed
- Broccoli, bell peppers, carrots (or any veggies you like)
- Soy sauce or tamari
- Garlic, minced
- Sriracha sauce (for a kick)
- Sesame oil
Instructions:
- Sauté the tofu in sesame oil until crispy.
- Add the veggies and garlic and stir-fry until tender.
- Pour in soy sauce and sriracha and cook for another 2-3 minutes.
This dish is quick, flavorful, and can be made in under 30 minutes. Plus, tofu is a great source of plant-based protein that’s perfect for meal prepping.
10. Egg Muffins with Spinach and Feta
These egg muffins are like little portable omelets.
They’re packed with protein from the eggs and the feta, and you can add spinach or any other veggies you like. They’re perfect for breakfast or a snack.
Ingredients:
- Eggs
- Spinach
- Feta cheese
- Salt, pepper, garlic powder
Instructions:
- Preheat your oven to 350°F.
- Whisk the eggs and season with salt, pepper, and garlic powder.
- Add in the spinach and feta and pour the mixture into muffin tins.
- Bake for 15-20 minutes until set.
These little egg muffins are the perfect grab-and-go option and can be made in advance for a whole week’s worth of breakfasts.
Conclusion
Meal prepping is a game-changer when it comes to sticking to your health goals while saving time during busy weeks.
By preparing healthy meals ahead of time, you can make sure that you’re fueling your body with nutritious ingredients and avoiding the temptation of unhealthy, last-minute choices.
The 10 recipes I’ve shared are not only delicious and easy to prepare, but they also offer variety, making sure you never get bored of your meals.
