Meal prepping isn’t just about saving time—it’s about setting yourself up for success, eating healthier, and making sure you’re not scrambling for food when you’re busy.
If you’re a beginner to meal prep, the process might seem daunting, but trust me, it’s easier than it looks.
Plus, with a little planning and these 9 quick and healthy meal prep recipes, you’ll be well on your way to a week of healthy eating.
9 Quick and Healthy Recipes for Meal Prep Beginners
Whether you’re looking to prepare for lunch, dinner, or even breakfast, these recipes are simple, nutrient-packed, and perfect for those just starting out with meal prep.
Let’s dive into these recipes, complete with step-by-step guides and a few expert tips!
1. Chicken and Veggie Stir-Fry: Quick and Versatile
A chicken and veggie stir-fry is a meal prep classic because it’s customizable, quick, and full of protein and fiber. Plus, it’s a great way to clean out your fridge with whatever veggies you have lying around.
Ingredients:
- 2 chicken breasts (or tofu for a plant-based version)
- 1 red bell pepper
- 1 yellow bell pepper
- 1 cup snap peas
- 1 small onion, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon olive oil or sesame oil
- Optional: ginger, chili flakes, or honey for added flavor
How to Prep:
- Cook the Chicken: Slice the chicken breasts into thin strips or bite-sized cubes for quicker cooking. Heat a tablespoon of oil in a pan over medium-high heat, and cook the chicken for 6-8 minutes until golden brown and fully cooked. Season with salt, pepper, and a little soy sauce.
- Prepare the Veggies: While the chicken is cooking, slice your bell peppers, snap peas, and onion. Garlic and ginger (if using) should be finely minced for a burst of flavor.
- Stir-Fry the Veggies: Remove the chicken from the pan and set it aside. In the same pan, add another teaspoon of oil if needed. Sauté the garlic and ginger until fragrant (about 1 minute), then add the vegetables. Stir-fry for 4-5 minutes, ensuring they remain crisp but tender.
- Combine Everything: Once the veggies are done, add the chicken back into the pan. Pour in the soy sauce, tossing everything together for another 2 minutes until everything is well coated.
- Portion It Out: Divide the stir-fry into 3-4 meal prep containers. Store in the fridge for up to 4 days. You can even add a little cooked rice or quinoa as a side if you’re prepping a fuller meal.
Expert Tip: To add some crunch and extra nutrients, toss in some chopped peanuts or cashews after reheating.
2. Turkey and Quinoa Bowls: Packed with Protein and Fiber
Quinoa is a complete protein, making it the perfect base for a healthy, filling meal. Add in lean ground turkey and fresh veggies, and you’ve got a balanced meal that’ll keep you energized.
Ingredients:
- 1 lb ground turkey (or chicken)
- 1 cup quinoa
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 2 cups spinach
- 1 tablespoon olive oil
- Salt, pepper, garlic powder, and paprika
How to Prep:
- Cook the Quinoa: Rinse the quinoa thoroughly under cold water to remove any bitterness. Cook it according to the package directions (generally 2 parts water to 1 part quinoa, simmered for 15 minutes). Once done, fluff with a fork and set aside.
- Cook the Ground Turkey: Heat a tablespoon of olive oil in a large pan over medium-high heat. Add the ground turkey and break it up with a spatula. Season with salt, pepper, garlic powder, and paprika. Cook for 7-10 minutes until browned and fully cooked.
- Assemble the Bowls: In your meal prep containers, layer the cooked quinoa, followed by the turkey mixture. Add the fresh spinach, cucumber, and tomatoes to each bowl. The spinach will wilt slightly from the heat of the quinoa and turkey.
- Store and Serve: Store your meal prep bowls in airtight containers in the fridge for up to 4 days. This recipe is great because you can easily swap out the veggies based on what you have on hand, like adding corn or bell peppers.
Expert Tip: For a little extra flavor, top each bowl with a squeeze of lemon juice or a drizzle of your favorite dressing (like a tahini lemon dressing).
3. Sweet Potato and Black Bean Burrito Bowls: A Plant-Based Powerhouse
Sweet potatoes and black beans are a nutrient-dense combo that’s perfect for a plant-based, hearty meal. These burrito bowls are full of fiber and antioxidants, and they’re incredibly satisfying.
Ingredients:
- 2 medium sweet potatoes
- 1 can black beans, drained and rinsed
- 1 avocado, sliced
- 1 cup corn kernels (fresh or frozen)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 tablespoon olive oil
- Salt and pepper
How to Prep:
- Roast the Sweet Potatoes: Preheat your oven to 400°F. Cube the sweet potatoes into 1-inch pieces and toss them in olive oil, salt, pepper, chili powder, and cumin. Spread them out on a baking sheet and roast for 25-30 minutes, flipping halfway through.
- Prepare the Beans and Corn: While the sweet potatoes are roasting, heat the black beans and corn in a small pot on low heat. Season with salt, pepper, and a pinch of chili powder if you want extra spice.
- Assemble the Bowls: Once the sweet potatoes are done, divide them into meal prep containers. Add the black beans and corn mixture, and top with sliced avocado.
- Store and Enjoy: These bowls keep well in the fridge for up to 4 days. For extra flavor, you can squeeze lime juice over the bowls before serving, or add salsa or Greek yogurt for a creamy touch.
Expert Tip: Add some greens like spinach or kale for extra vitamins and minerals. You can also sprinkle some shredded cheese if you want to make it a bit richer.
4. Greek Salad with Grilled Chicken: Fresh and Flavorful
If you want something light and refreshing yet still filling, this Greek salad with grilled chicken is a perfect option. It’s loaded with healthy fats, lean protein, and lots of vibrant veggies.
Ingredients:
- 2 chicken breasts
- 1 cucumber, diced
- 1 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives
- ¼ cup feta cheese
- 1 tablespoon olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper
How to Prep:
- Grill the Chicken: Season the chicken breasts with salt, pepper, and oregano. Grill them on medium heat for 5-7 minutes per side until fully cooked. Slice into strips once done.
- Prepare the Salad: Dice the cucumber, slice the onion, and halve the tomatoes. Combine these with the olives and feta cheese in a large bowl.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper. Pour this dressing over the salad and toss to combine.
- Assemble the Meal Prep: Divide the salad into meal prep containers, topping with the grilled chicken strips. Store the dressing separately to prevent the salad from wilting.
Expert Tip: If you want a fuller meal, add some whole-grain pita bread or a side of quinoa for a boost of carbs.
5. Baked Salmon with Asparagus and Brown Rice: A Nutrient-Dense Meal
Salmon is packed with omega-3 fatty acids, which are great for heart health. Paired with roasted asparagus and brown rice, this meal is filling, nutritious, and perfect for meal prep.
Ingredients:
- 2 salmon fillets
- 1 bunch asparagus, trimmed
- 1 cup brown rice
- 1 lemon, sliced
- 1 tablespoon olive oil
- Salt and pepper
How to Prep:
- Cook the Brown Rice: Rinse the rice under cold water and cook it according to package instructions. Generally, it’s 2 cups water to 1 cup rice, simmered for 30-35 minutes. Once cooked, fluff with a fork.
- Roast the Asparagus: Preheat your oven to 400°F. Place the asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 15 minutes, flipping halfway through.
- Bake the Salmon: Place the salmon fillets on another baking sheet, drizzle with olive oil, and season with salt and pepper. Top with lemon slices. Bake at 375°F for 15-20 minutes.
- Assemble the Meal: Divide the rice, asparagus, and salmon into meal prep containers. Store in the fridge for up to 3 days.
Expert Tip: To elevate the flavor, drizzle a little balsamic glaze over the roasted asparagus before serving.
6. Veggie-Packed Egg Muffins: Perfect for Breakfast
These veggie-packed egg muffins are a great breakfast prep option for busy mornings. Full of protein and veggies, they’re not only quick to make but also customizable to your preferences. These muffins store well and are perfect for grabbing on the go.
Ingredients:
- 6 large eggs
- 1 bell pepper, diced
- 1 cup spinach, chopped
- 1 small onion, diced
- ½ cup shredded cheese (optional)
- Salt and pepper to taste
- 1 tablespoon olive oil or cooking spray
How to Prep:
- Prepare the Veggies: Preheat your oven to 350°F. Heat a skillet over medium heat and sauté the diced onion and bell pepper with a little olive oil for 3-4 minutes, until they start to soften. Add the spinach and cook for another 1-2 minutes until wilted. Set aside to cool slightly.
- Whisk the Eggs: In a large bowl, crack the eggs and whisk them together with a pinch of salt and pepper.
- Combine Everything: Add the sautéed veggies into the bowl of whisked eggs and mix. If you’re using cheese, add it at this point.
- Fill the Muffin Tin: Lightly grease a muffin tin with olive oil or cooking spray. Pour the egg mixture into each muffin cup, filling them about ¾ of the way full.
- Bake the Muffins: Bake for 15-18 minutes, or until the egg muffins are set and slightly golden on top. Let them cool before storing in an airtight container.
- Store and Enjoy: These egg muffins can be stored in the fridge for up to 4 days. Reheat in the microwave for 30-45 seconds before serving. You can even freeze them for up to a month for longer storage.
Expert Tip: Feel free to swap in other veggies like mushrooms, zucchini, or tomatoes, depending on your taste and what you have on hand.
7. Chicken Fajita Bowls: Flavorful and Filling
Chicken fajita bowls are an easy way to enjoy all the flavors of fajitas in a healthy, meal-prep-friendly format. This recipe is a perfect balance of protein, fiber, and healthy fats, making it an ideal lunch or dinner prep.
Ingredients:
- 2 chicken breasts
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 red onion, sliced
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 tablespoon olive oil
- 1 cup cooked brown rice or cauliflower rice (for a low-carb version)
- 1 lime, cut into wedges
- Optional: salsa, avocado, or cilantro for topping
How to Prep:
- Cook the Chicken: Season the chicken breasts with chili powder, cumin, garlic powder, salt, and pepper. Heat olive oil in a pan over medium-high heat and cook the chicken for about 6-7 minutes per side until golden brown and cooked through. Once cooked, let it rest for a few minutes and then slice it thinly.
- Sauté the Veggies: In the same pan, add a little more oil if needed and sauté the bell peppers and onion until soft and slightly caramelized (about 5 minutes).
- Assemble the Bowls: In your meal prep containers, layer the rice (or cauliflower rice), followed by the sliced chicken, and sautéed veggies.
- Store and Serve: These bowls can be stored in the fridge for up to 4 days. Before serving, top with your favorite salsa, a few slices of avocado, or a sprinkle of fresh cilantro for an extra pop of flavor.
Expert Tip: If you want a spicier kick, add some jalapeño slices or a drizzle of hot sauce on top!
8. Chickpea Salad with Avocado: A Plant-Based Delight
This chickpea salad with avocado is full of healthy fats, fiber, and plant-based protein. It’s a refreshing option for meal prep, and the creamy avocado gives it a satisfying texture.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 avocado, diced
- 1 cucumber, diced
- 1 small red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Optional: fresh parsley or cilantro for garnish
How to Prep:
- Prepare the Veggies: Dice the avocado, cucumber, and red onion. Halve the cherry tomatoes. Combine all the chopped vegetables and chickpeas in a large bowl.
- Dress the Salad: Drizzle the olive oil and lemon juice over the salad and toss gently to combine. Season with salt and pepper to taste.
- Store and Enjoy: This salad can be stored in the fridge for 2-3 days, but it’s best enjoyed within the first day to avoid the avocado browning. If you plan to store it, you can keep the dressing on the side until you’re ready to eat.
Expert Tip: For a bit of crunch, add a handful of toasted pumpkin seeds or sunflower seeds to the salad before serving.
9. Veggie and Hummus Wraps: Simple, Yet Satisfying
These veggie and hummus wraps are an easy and nutritious meal prep option for lunch or a light dinner. They’re full of fiber, vitamins, and healthy fats, and they come together in minutes.
Ingredients:
- 4 whole wheat wraps or tortillas
- ½ cup hummus (store-bought or homemade)
- 1 cucumber, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 carrot, shredded
- 1 cup spinach or lettuce
- ¼ cup crumbled feta cheese (optional)
- Salt and pepper to taste
How to Prep:
- Prepare the Veggies: Slice the cucumber, bell pepper, and carrot. Lay out the spinach or lettuce leaves.
- Assemble the Wraps: Spread a generous amount of hummus on each wrap. Layer on the veggies and spinach, and sprinkle with feta cheese if using. Season with a little salt and pepper.
- Wrap and Store: Roll up each wrap tightly and cut in half. Wrap each in parchment paper or plastic wrap for easy storage and grab-and-go meals. These wraps can be kept in the fridge for up to 3 days.
Expert Tip: If you want to add some extra protein, throw in a few slices of grilled chicken, turkey, or tofu.
Final Thoughts
These 9 quick and healthy meal prep recipes are perfect for beginners who want to get started with meal prepping without feeling overwhelmed.
Whether you’re prepping breakfast, lunch, or dinner, these recipes are simple, nutritious, and customizable to your needs.
Meal prepping doesn’t need to be complicated or time-consuming.
With just a bit of planning and these easy recipes, you’ll have your meals ready to go, leaving you with more time to focus on the things you love.
And remember, meal prepping is all about finding what works best for you—so feel free to swap ingredients and make these recipes your own!
How Long Can I Store These Meal Prep Recipes in the Fridge?
Most of the meal prep recipes in this list can be stored in the fridge for up to 4 days. The key is to keep the meals in airtight containers to maintain freshness.
If you’re prepping ingredients ahead of time (like chopping veggies or cooking grains), store them separately and assemble them just before eating to keep everything fresh.
For meals with avocado (like the Chickpea Salad with Avocado), it’s best to eat them within 1-2 days to prevent browning.
Can I Freeze Any of These Meal Prep Meals?
Yes! Many of these recipes can be frozen, such as the Veggie-Packed Egg Muffins and Chicken Fajita Bowls.
To freeze, just make sure to let the meals cool completely before placing them in freezer-safe containers or bags.
When ready to eat, thaw overnight in the fridge and reheat in the microwave or on the stove. Freezing is a great way to stretch your meal prep and have backups when you’re short on time!
How Do I Avoid Getting Bored of My Meal Prep?
Meal prep doesn’t have to be monotonous! You can switch things up by varying the veggies, grains, or protein sources.
For example, instead of chicken in the Chicken Fajita Bowls, try shrimp or tofu. Use different kinds of dressings or sauces to give your meals a fresh twist.
Keep things exciting by incorporating seasonal veggies or experimenting with new spices.
Changing up just one or two ingredients each week can help keep your meal prep interesting without making it feel like a chore.
