60 Wholesome Meal Prep Concepts

Busy week? These meal prep concepts are right here to assist! With suggestions and recipes for breakfast, lunch, and dinner, they make maintaining a healthy diet, scrumptious meals simple.


Meal Prep Ideas


Is anybody else attempting to get in a brand new meal prep routine this fall? Jack and I took a while off final week for an end-of-summer journey to Michigan. It was so enjoyable and stress-free, however once we obtained again, I spotted simply how busy the subsequent few months are going to be. Fortunately, I’ve a full arsenal of wholesome meal prep concepts to assist us get by way of it. 🙂

In case you’re additionally having a busy fall, I’m sharing over 60 of my wholesome meal prep concepts at this time. They embody meal prep recipes for breakfast, lunch, and dinner, they usually cater to quite a lot of meal prep types and preferences. Do you wish to prep elements on the weekend to make use of in several methods all through the week? Loads of these meal prep concepts will catch your eye. Do you like to make a full recipe and reheat it if you’re able to eat? I’ve obtained meal prep concepts for you, too! Regardless of your fashion, I hope the following pointers and recipes aid you lower your expenses and eat effectively this season. Bon appétit!

Wholesome Meal Prep Concepts for Breakfast

On a busy morning, there’s nothing higher than having a wholesome breakfast prepped and able to go. P.S. Many of those breakfast meal prep recipes also can double as snacks!


4 bowls of overnight oats


In a single day Oats
Don’t have time to make scorching oatmeal within the morning? Combine up these in a single day oats the evening earlier than! Saved in a Mason jar, they’re an ideal grab-and-go breakfast.


Hard boiled eggs


Arduous-Boiled Eggs
Left unpeeled, hard-boiled eggs preserve effectively within the fridge for as much as 5 days. Make a giant batch on Sunday, and also you’ll have a protein-packed breakfast prepared for daily of the week!


Healthy meal prep ideas - Chia Seed Pudding


Chia Seed Pudding
This simple pudding is filled with protein, fiber, and wholesome fat. Earlier than you eat, pile on contemporary fruit, coconut flakes, and granola to take it excessive.


Easy meal prep recipes - Frittata Muffins


Mini Frittata Muffins
Retailer these egg and veggie muffins within the fridge for as much as 3 days for a fast, wholesome breakfast.


oatmeal breakfast cookies


Oatmeal Breakfast Cookies
I like beginning my day with certainly one of these smooth, nourishing breakfast cookies. They preserve effectively at room temperature for a couple of days, they usually freeze completely for as much as 3 months!


Healthy meal prep ideas - homemade granola


Home made Granola
Serve it along with your favourite yogurt or a splash of almond milk and contemporary fruit.


Healthy Banana Bread


Wholesome Banana Bread
Retailer it at room temperature for as much as 4 days. After that, freeze slices to have readily available for busy mornings. ~30 seconds within the microwave are all it takes to thaw a chunk of this moist, warmly-spiced bread.


Vegan breakfast burritos - healthy meal prep ideas


Vegan Breakfast Burrito
These vegan breakfast burritos are stuffed with my tofu scramble as an alternative of scrambled eggs, which makes them 1) tremendous flavorful and a pair of) freezer-friendly! Reheat one within the microwave for a scrumptious, satisfying breakfast.


pumpkin muffin recipe - easy meal prep recipes


Pumpkin Muffins
Freeze a batch for fast, cozy breakfasts.

Salad and Bowl Meal Prep Recipes

These wholesome meal prep recipes are my favourite ones to pack for lunch. They’re stuffed with contemporary veggies and herbs, in order that they’re gentle and flavorful, however substances like complete grains, beans, chickpeas, and/or avocado make them substantial sufficient to fill me up.


Mediterranean Quinoa Salad


Mediterranean Quinoa Salad
Roasted tomatoes, olives, and a do-it-yourself Italian dressing fill this hearty salad with complicated flavors. You possibly can prep the entire thing forward of time – simply maintain the herbs till proper earlier than you eat.


Black bean and corn salad recipe


Black Bean and Corn Salad
This zesty salad really improves because it sits within the fridge, so it’s an awesome one to make on a Sunday and revel in all through the week.


Meal Prep Ideas


Broccoli Pesto Quinoa Salad
This quinoa salad is my very best lunch! It’s contemporary & filling, topped with blanched broccoli, lemony pesto, crispy chickpeas, crunchy veggies & avocado.


Healthy meal prep ideas - Orzo salad in a glass bowl


Orzo Salad
I had this one on repeat all through the summer time! I favored to serve it as a aspect dish with dinner one evening and eat it for lunch for the subsequent couple of days.


Easy meal prep ideas - Sesame Soba noodles


Sesame Soba Noodles
This recipe is certainly one of my all-time favourite meal prep concepts. The nutty sesame dressing tastes improbable on all kinds of veggies. Be happy to toss in no matter you’ve gotten readily available!


Rainbow Kale Salad with Carrot Ginger Dressing


Kale Salad with Carrot-Ginger Dressing
Not like tender lettuces, kale holds up properly as soon as it’s dressed, making this salad good for meal prep. Dried cranberries, toasted seeds, and the intense carrot-ginger dressing pack it with enjoyable textures and flavors.


Meal prep lunch ideas - Mediterranean chickpea salad


Mediterranean Chickpea Salad
I particularly love making this flavorful salad in late summer time and early fall, when tomatoes, peppers, and contemporary herbs are at their finest.


Vegan Burrito Bowl


Vegan Burrito Bowls
Meal prep all of the elements on the weekend, and also you’ll look ahead to lunches all week! For a enjoyable veggie twist, substitute cauliflower rice for the common rice.


Best Buddha bowl - vegan meal prep ideas


Greatest Buddha Bowl
A sunny turmeric-tahini sauce takes this veggie and brown rice bowl excessive.

Packable Sandwiches, Wraps, and Rolls

Most sandwiches are finest on the day they’re made, so I like to organize simply the fillings upfront. That manner, I can rapidly assemble the sandwich on the day I plan to eat it, both within the morning earlier than I head out the door, or, if I occur to be house, proper earlier than I eat.

For those who’re taking a sandwich on the go, wrap it tightly in foil or a reusable sandwich wrap in order that it holds collectively till lunchtime.


Best meal prep ideas - Egg Salad Recipe


Greatest Egg Salad
My brilliant, briny egg salad retains effectively for as much as 3 days within the fridge. Layer it right into a scrumptious sandwich with watercress or pea shoots and poppy pickled onions.


Chickpea Salad Sandwich


Chickpea Salad Sandwich
A vegan twist on a pan bagnat, this sandwich is loaded with a hearty chickpea salad, olives, basil, and plenty of contemporary veggies.


Caprese sandwiches on focaccia bread - vegetarian meal prep ideas


Caprese Sandwich
Change the mozzarella with sliced avocado and slathers of vegan pesto to make this recipe vegan.


Hands holding sliced healthy meal prep lunch wraps


Wholesome Lunch Wraps
These zingy wraps are certainly one of my go-to meal prep recipes proper now. Totally assembled, they’ll preserve for a day or two within the fridge, however in the event you favor to prep for the complete week directly, you may retailer the elements individually and put the wraps collectively all through the week.


Chickpea Shawarma Wraps tied with string on a tray


Chickpea Shawarma Wraps
This recipe has a variety of elements, so it takes a while to meal prep, however, belief me, it’s SO value it. Full of creamy hummus, pickled onions, spiced roasted chickpeas, and extra, these satisfying plant-based wraps are bursting with taste.


Peanut Noodle Spring Rolls - healthy meal prep ideas


Recent Spring Rolls
Excellent news! You possibly can assemble these peanut spring rolls totally upfront, in order that they’re nice for busy workdays. Served with further peanut sauce for dipping, they’re such a contemporary, yummy lunch.

Soups and Stews

For those who ask me, soups and stews are a few of the finest simple meal prep concepts. Right here’s why:

  1. They’re nice for each lunch and dinner.
  2. They usually style higher on the second or third day, after the flavors have had an opportunity to mingle.
  3. And so they freeze tremendous effectively.

Get forward in your weekly meal prep by making a double batch of soup this weekend. Eat half this week, and freeze the remainder for a busy week down the street. (These are my favourite containers for freezing soups and stews. They’re additionally good for prepping salads and bowls! Win-win.)


Vegetarian chili


Straightforward Vegetarian Chili
This smoky chili is an ideal one-pot meal! Because of the beans, it’s filled with protein, and it’s additionally stuffed with veggies like corn, onion, and peppers. For those who like, prime it with avocado and pickled crimson onions.


Easy Curry Recipe - healthy meal prep ideas


Straightforward Coconut Curry
For those who’re in search of simple meal prep recipes, add this curry to your rotation ASAP. It’s tremendous easy to make, and it tastes simply nearly as good on day 3 because it does on the day it’s made.


Vegetable Soup


Many-Veggie Vegetable Soup
Adapt this recipe to make use of no matter veggies you occur to have readily available. Squash? Spinach? Bell peppers? They’d all be nice right here.


Easy meal prep ideas - Cannellini beans and greens in a Dutch oven


Cannellini Beans and Greens
Make this recipe on a lazy Sunday if you’re hanging out at house. It takes a while, but it surely’s nearly totally hands-off.


Best Lentil Soup - Easy meal prep recipes


Greatest Lentil Soup
This soup’s calmly creamy broth and wealthy curry taste have made it a Love & Lemons reader favourite. It retains effectively for as much as 4 days within the fridge and freezes like a dream.


Two bowls of vegan meal prep black bean soup


Black Bean Soup
Take your weekly meal prep to the subsequent stage by baking do-it-yourself cornbread to pair with this soup. They’re a match made in heaven, and each freeze completely.

Extra Freezer-Pleasant Meal Prep Recipes

Soups and stews aren’t the one wholesome meal prep concepts that freeze effectively! Make casseroles, patties, and extra in bulk and freeze them to reheat on busy weeknights.


Baked ziti - healthy meal prep ideas


Straightforward Baked Ziti
What’s higher than saucy, tacky consolation meals on a cold fall evening?! To freeze this recipe, assemble the casserole up till the purpose of baking. Cowl and freeze it within the baking dish. To reheat, bake, lined in foil, at 350°F for one hour, or till warmed by way of. Uncover it for the final 20 minutes of baking to brown the cheese on prime.


Falafel wrap with pickled onions and herbs - healthy meal prep recipes


Crispy Baked Falafel
Jam-packed with herbs and spices, these do-it-yourself falafel balls are SO darn flavorful! Freeze them after baking. Then, reheat in a 400°F-oven for about 10 minutes, or till crisp and heated by way of.


Black bean burger - easy meal prep ideas


Straightforward Black Bean Burger
Freeze the cooked patties for as much as 2 months. Reheat by baking them in a 400°F-oven till heated by way of, about 10-20 minutes. Then, pile them onto buns along with your favourite fixings! I like to recommend pickles, onion, lettuce, tomato, and a giant slather of chipotle sauce.


Vegetarian Lasagna


Greatest Vegetarian Lasagna
Full of roasted veggies, this recipe is a more healthy model of the traditional consolation meals. To freeze and reheat it, comply with the identical methodology because the one listed for the baked ziti above.


Baked taquitos - easy meal prep ideas


Home made Taquitos
An excellent-fun appetizer or gentle dinner! After baking, freeze them for as much as a month. To reheat, pop them in a 400°F oven for about 25 minutes, or till crisp and warmed by way of. Get pleasure from them plain, or serve them with loads of salsa and guac.

Primary Wholesome Meal Prep Concepts

Up so far, I’ve shared wholesome meal prep recipes for full dishes. However certainly one of my favourite methods to meal prep is definitely by getting ready elements – not full recipes – that I can use in quite a lot of methods all through the week. A pot of rice, baked tofu, a flavorful sauce…

I like to recommend this methodology in the event you don’t need to eat the very same factor daily of the week. Listed here are a few of my favourite elements to organize, together with my go-to methods to make use of them:


4 types of Quinoa in wooden spoons


Complete Grains
Excellent for bulking up grain bowls and salads, serving with curries and stir-fries, or tossing into fried rice. These grains are those I meal prep most frequently:


Dry pinto beans in a jar


Plant-Based mostly Proteins
Toss them into bowls, salads, stir-fries, noodle or pasta dishes, and soups! These are the protein sources I wish to meal prep:


Roasted broccoli on a sheet pan - easy meal prep ideas


Roasted Veggies
Serve them as a aspect dish, add them to a salad or bowl, fold them into tacos or burritos, stir them into pasta, bake them into frittatas…the choices are countless! These veggies all preserve effectively in the event you roast them forward of time:


4 types of Tahini Sauce in mason jars - healthy meal prep recipes


Flavorful Sauces
Use them on salads, grain bowls, tacos, burritos, sandwiches, and extra! For those who meal prep a flavorful sauce, it’s going to punch up so lots of your meals all through the week. Listed here are a few of my favorites:

Extra Wholesome Meal Prep Concepts

Need extra meal prep inspiration? Try certainly one of these posts subsequent:


meal prep


Meal Prep Concepts: Mediterranean Quinoa Salad

Prep Time: 20 minutes

Cook dinner Time: 2 hrs

Serves 6

We love this Mediterranean Quinoa Salad as a wholesome meal prep recipe. Lots of the elements – the quinoa, tomatoes, dressing, and the chickpeas – may be made upfront.

  • 3 cups cooked quinoa
  • 1 recipe Roasted Tomatoes
  • 1 cup sliced Persian cucumbers
  • ¾ cup crumbled feta cheese
  • ¾ cup Kalamata olives, pitted and sliced
  • ½ cup diced crimson onion
  • cup toasted pine nuts
  • 1 recipe Italian Dressing, plus 2 extra garlic cloves, grated
  • ½ teaspoon sea salt
  • Freshly floor black pepper
  • Pinches of crimson pepper flakes
  • 1 cup roasted chickpeas
  • 2 cups arugula
  • 1 cup combined basil & mint
  • In a big bowl, mix the quinoa, roasted tomatoes, cucumbers, feta, olives, onion, and pine nuts.

  • Toss to mix, then drizzle with the dressing and toss once more. Sprinkle with the salt, pepper, and some pinches of crimson pepper flakes, and toss once more.

  • If you’re meal prepping this recipe, add the roasted chickpeas, arugula, and herbs simply earlier than serving.

Observe: the quinoa and roasted tomatoes may be made as much as 3 days upfront and saved within the fridge till prepared to make use of.
Make this recipe vegan by omitting the cheese.

 

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