Meal Prep Ideas For Beginners: 10 Easy Healthy Meals

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Meal prep ideas for beginners does not have to be difficult. on the contrary, it will allow you to take control of what you eat. Making healthier meal choices.

Meal planning is perfect for you and your entire family. They are the ideal meal for busy nights.

Benefits of Meal Prep

Life is about maximizing time. Meal prepping will make your life easier.

If you are trying to lose weight then meal prep for weight loss is for you.

It also increases the chances of success by making healthier choices and controlling your portions.

• Save time
• It’s convenient
• Portion control
• Save money
• It’s easy
• Build better relationship with food.

Meal Prep Ideas For Beginners

When I meal prep, I find I have more time to focus on what matter to me. You can do the same.

Think about it, you will have more time to go to the gym, spend more time with the family, friends or simple just time to seat down relax and read a book.

1. Baked Chicken and Rice

This easy 25-minute chicken and rice meal prep will help you make delicious lunch boxes for the week.

Filled with chicken, flavorful rice, and broccoli.

Ingredients

• 2 chicken breasts
• ½ teaspoon Tony Chachere’s Original Creole Seasoning
• 2 Tablespoons Tony Chachere’s No Salt Seasoning Blend
• ⅓ cup full-fat Greek yogurt
• 1 box Tony Chachere’s Creole Butter and Herb Rice (or Tony Chachere’s Creole Dirty Rice, depending on spice preference)
• 2 crowns broccoli

Instructions

Chicken:

1. Wash and dry the chicken breasts.
2. To a large ziploc bag, add the Greek yogurt, Tony Chachere’s Original Creole Seasoning, and mix to combine. Add in the chicken breasts. Close the ziploc and squeeze to move the chicken around and evenly coat in the yogurt marinade. Place in the refrigerator to marinate for 30 minutes.
3. Preheat the oven to 450 F. The high temperature is important to lock the juices and flavor in.
4. Bake the chicken for 15 – 18 minutes, or until the chicken is cooked through and the internal temperature reads 165 F on a meat thermometer.
5. Remove the chicken from the oven and place on a plate. Tent loosely with aluminum foil and allow to rest for 5 minutes before slicing.

Rice:

1. While the chicken is baking, cook the rice according to the package instructions.

Broccoli:

1. While the chicken and rice are cooking, prepare and cook the broccoli. Wash and dry the broccoli, then cut into bite florets. Steam in a steamer basket over boiling water for 5 to 6 minutes (depending on floret size).

Assembly:

1. Allow the food to cool completely before placing in microwavable meal prep containers.
2. To each container, add ¼ of the rice, ¼ of the broccoli, and half of a chicken breast.

2. Chicken Burrito

Simply think of this as a Chipotle bowl on-the-go. Except. You won’t be clocking in a 1000-calorie dinner disaster.

This bowl has all of the best flavors of Mexican food transformed into one convenient meal prep bowl with a healthy balance of nutrients, cutting out the worst nutritional offenders!

INGREDIENTS:

• 1 cup brown rice
• 1 tablespoon olive oil
• 1 1/2 pounds ground chicken
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon oregano
• 1/4 teaspoon onion powder
• 1/4 teaspoon paprika
• Kosher salt and freshly ground black pepper, to taste
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15.25-ounces) can whole kernel corn, drained
• 1/2 cup pico de gallo, homemade or store-bought

FOR THE CHIPOTLE CREAM SAUCE

• 1/2 cup plain nonfat Greek yogurt
• 1 Chipotle pepper in adobo sauce, minced
• 1 clove garlic, minced
• 1 tablespoon freshly squeezed lime juice

DIRECTIONS:

1. To make the chipotle cream sauce, whisk together Greek yogurt, chipotle pepper, garlic and lime juice; set aside.
2. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
3. Heat olive oil in a large stockpot or Dutch oven over medium high heat. Add ground chicken, chili powder, garlic powder, cumin, oregano, onion powder and paprika; season with salt and pepper, to taste.
4. Cook until chicken has browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
5. Divide rice into meal prep containers. Top with ground chicken mixture, black beans, corn and pico de gallo, drizzled with chipotle cream sauce.

3. Honey Sriracha Chicken

These Honey Sriracha Chicken Meal Prep with broccoli and jasmine rice are a delicious lunch or dinner idea that can be prepped ahead on one pan.

The sauce comes together so easily with only 3 ingredients!

Ingredients

• 1 tbsp olive oil, divided
• 3 chicken breasts, diced into 1-inch pieces
• 2 eggs
• 2 cups flour
• 1 head Broccoli
• 2 cups jasmine rice, cooked
• 2 green onions, sliced (optional)
• 1 tbsp sesame seeds (optional)

Honey Sriracha Sauce

• 1/2 cup ketchup
• 1/2 cup honey
• 1/3 cup Sriracha
• 1/2 tsp salt

Instructions

1. Preheat oven to 425 F. Add egg and flour to two large separate bowls. Drench chicken in egg, then coat in flour, shaking to get off any extra flour. Grease a non-stick baking sheet with cooking spray or olive oil (about 1/2 tbsp) then add chicken pieces, leaving a bit of extra room for broccoli at one end. Bake in the oven for 10 minutes.
2. Meanwhile, cook rice in a rice cooker or according to package directions (you want enough rice for two servings). Chop broccoli florets.
3. Remove chicken from oven and flip, then add broccoli and drizzle with olive oil (about 1/2 tbsp) and season with salt and pepper. Place back in the oven for another 10 minutes.
4. While everything is finishing cooking, mix together sauce ingredients then microwave for 2 minutes until sauce is slightly thickened. Remove chicken from oven and toss in sauce to coat.
5. Add all ingredients to meal prep bowls then top with green onions and sesame seeds (optional). Serve and enjoy!

4. Greek Coucous Salad

A delicious and healthy Greek couscous salad that everyone will go crazy for!

Meal prep options and tips included.

Find recipe Easy Couscous Salad Meal Prep

INGREDIENTS

Salad

• 2 packages (4.7 ounces each) Pearled Couscous Mix (I use one made by Near East) Roasted Garlic & Olive Oil flavored
• 1 english (or hothouse) cucumber, coarsely chopped
• 3 bell peppers (1 red, 1 green, 1 yellow), coarsely chopped
• 1/2 of 1 large red onion, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup flat leaf Italian parsley, finely chopped
• 2 cans (15 ounces EACH) chickpeas
• Feta cheese, to taste
• 1 lemon, cut into wedges

Salad Dressing

• 1/4 cup red wine vinegar
• 1/2 cup olive oil
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon minced garlic
• 1 teaspoon dried oregano
• 1/2 teaspoon Dijon mustard
• Sea salt and freshly cracked pepper

INSTRUCTIONS

1. Prepare the couscous mix according to package instructions making sure to add in the seasoning mix. If you don’t use couscous from a package, you’ll want to add some of your favorite seasonings because a lot of the flavor in this salad comes from that seasoning.
2. While the couscous is cooking, prep the veggies: coarsely chop the cucumber, the peppers, the red onion, and cherry tomatoes. Finely chop the parsley. To take the “bite” out of the raw red onion you can soak it in cold water (or freshly squeezed lemon juice) for about 10 minutes.
3. Drain and rinse the chickpeas. If desired, roast them in the oven (see the last paragraph in this post).
4. Prepare the dressing by adding all of the dressing ingredients to a mason jar. (I add about 1 teaspoon salt and 1/2 teaspoon pepper, but add to your personal preference). Seal the jar and shake until combined.

TO SERVE AS A SALAD:

1. Add the prepared couscous to a large bowl and allow to cool.
2. Add in all of the veggies and chickpeas.
3. Add in some feta cheese, freshly squeezed lemon, salt and pepper to taste, and the dressing.
4. Only dress what you will enjoy as this salad doesn’t sit well for a long time with the dressing on it.

TO MEAL PREP:

1. Divide the dressing evenly into 6 small containers.
2. Divide the couscous evenly among 6 meal prep containers.
3. Next add in equal parts of all of the chopped veggies and chickpeas.
4. Add a lemon wedge, some feta cheese, and cover everything with some salt and pepper.
5. To enjoy, add the dressing, squeeze the lemon over everything, stir together, and eat!

5. Honey Sesame Chicken with Broccolini

Sweet-and-salty chicken thighs plus healthy sides will keep you satisfied all afternoon.

The best part? It keeps in the refrigerator for days.

Ingredients

CHICKEN

• 1 pound skin-on chicken thighs
• Kosher salt and freshly ground black pepper
• ⅓ cup chicken broth
• 3 tablespoons soy sauce
• 3 tablespoons honey
• 1 tablespoon sesame oil
• 1 tablespoon grated fresh ginger
• 2 garlic cloves, minced
• 1 tablespoon vegetable oil

SIDES

• 2 bunches broccolini, ends trimmed
• 1 tablespoon sesame oil
• Kosher salt and freshly ground black pepper
• 1 recipe Cauliflower Rice
• 2 tablespoons sesame seeds
• 1 bunch scallions, thinly sliced on the bias

Instructions

MAKE THE CHICKEN:

1. Preheat the oven to 425°F. Season the chicken with salt and pepper. In a medium bowl, whisk together the chicken broth, soy sauce, honey, sesame oil, ginger and garlic.
2. In a large oven-safe skillet, heat the oil over medium heat. Add the chicken to the skillet, skin side down, and sear until evenly browned, about 5 minutes. Flip the chicken skin side up.
3. Pour the broth mixture into the skillet and bring to a simmer over medium-high heat for 2 minutes. Transfer the skillet to the oven and cook until the sauce has thickened and the chicken is fully cooked, 15 to 17 minutes.

PREPARE THE SIDES

1. In a large bowl, toss together the broccolini and sesame oil; season with salt and pepper. Arrange in a single layer on a baking sheet.
2. While the chicken finishes cooking, roast the broccolini until it is tender, 8 to 10 minutes.
3. To assemble the meal-prep containers (or to serve), divide the cauliflower rice and broccolini among four containers (or plates). Add the chicken and garnish with sesame seeds and scallions.
4. Serve immediately or refrigerate for up to four days.

Easy Meal Prep Ideas

Meal prep is essential in helping you eat healthier.

Also it eliminates stress, saves you money, and time.

6. Chicken Fajita

Make these chicken fajita lunch bowls for healthy lunches through the week!

Inspired by a Mexican bean salad, this recipe combines bell peppers, baked chicken breast and rice with a delicious fajita-vinaigrette.

Ingredients

Chicken

• 1 lb boneless chicken breasts roughly 2 large chicken breasts
• 1 tablespoon olive oil
• salt & pepper

Salad

• ¾ cup basmati rice uncooked
• 2 bell peppers sliced into strips
• 2 tablespoons red onion diced
• 1 cup corn kernels

Vinaigrette:

• 1 teaspoon chili powder
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• 1 tablespoon sugar
• 1 tablespoon lime juice
• ¼ teaspoon salt
• 3 tablespoons olive oil
• 3 tablespoons white wine vinegar

Instructions

Chicken

1. Pre-heat oven to 425°F.
2. Place the chicken breasts in a small baking dish, sprinkle with salt and pepper, and drizzle with olive oil. Turn to coat.
3. Bake for 10 minutes, turn the chicken, then bake for another 10-15 minutes (depends on the size of your chicken breasts), until cooked through.
4. Allow to rest for 10 more minutes before slicing.

Lunch Bowls:

1. Cook the rice according to package directions. Allow to cool.
2. In a large bowl, combine the rice, bell peppers, red onion and corn.
3. Shake together the vinaigrette and add to the bowl. Toss to coat everything completely.
4. Divide amongst 4 lunch containers, topping with the chicken.
5. Refrigerate until you are ready to serve.

7. Taco Salad

Meal Prep Taco Salad Lunch Bowls that you can make ahead!

These easy taco salads are filled with taco beef, lettuce, cheese, black beans, corn and salsa!

INGREDIENTS

• 1 pound lean ground beef or ground turkey
• salt & pepper
• 2 tablespoons homemade taco seasoning
• ½ cup water
• 6 cups romaine lettuce (chopped )
• 15 ounce can black beans (rinsed and drained)
• 15 ounce can corn (drained)
• 1 cup cherry tomatoes
• 1 cup grated cheddar and/or jack cheese
• 1 cup salsa

INSTRUCTIONS

1. Heat a large skillet over medium heat. Add ground beef and sprinkle with salt and pepper. Cook, breaking up the meat, until beef is browned, about 5 minutes. Add the taco seasoning and water and reduce heat to a low simmer. Cook, stirring occasionally, until liquid is mostly gone and meat is cooked through, about 5 minutes. Set aside to cool.
2. Assemble the salads: Divide lettuce between 4 storage containers, pushing it to the right side of the container. Holding the container so that it tilts to the right, place the beans and corn next to the lettuce. Once the meat is completely cooled, carefully spoon it into the left side of each container.
3. Add tomatoes on top of the beans and corn, and sprinkle the cheese across the top of the lunch bowls.
4. Add ¼ cup salsa on top of the taco meat. Seal each container with a lid and store in the refrigerator for up to 3 days.
5. When ready to eat, shake or stir to combine and enjoy!

8. Carnitas Burrito

Delicious, healthy Slow Cooker Carnitas Burrito Bowls made with slow-cooked carnitas, Mexican street corn salad, and cilantro lime rice!

INGREDIENTS

Pork Carnitas

• 1 tablespoon garlic powder
• 1.5 teaspoons chipotle powder
• ½ tablespoon brown sugar
• ½ tablespoon chili powder
• ½ teaspoon ground oregano
• ½ teaspoon paprika powder
• ½ teaspoon ground cinnamon
• ½ teaspoon black pepper
• 1 teaspoon salt
• 2–3 pound pork shoulder
• 2 tablespoons olive oil
• 1 medium white onion, chopped
• 5 cloves garlic, minced
• 1/2 cup broth (any kind)
• ¼ cup orange juice
• fresh lime juice, for serving
• cilantro, for serving

Cilantro Lime Rice

• 2 cups uncooked long-grain white rice
• 4 cups water
• ½ cup fresh cilantro, chopped (not packed)
• ⅓ cup fresh lime juice
• 2 teaspoons garlic powder
• 1/2 teaspoon sea salt

Corn Salad

• 1 15-oz. can yellow sweet corn, drained and rinsed
• 2 tablespoons fresh lime juice
• 1/2 tablespoon apple cider vinegar
• 2 tablespoons chopped fresh cilantro
• 1/3 cup minced red onion
• 1/3 cup crumbled cotija cheese
• 1/2 teaspoon paprika
• salt and pepper, to taste
• Other Bowl Ingredients
• 1 15-oz. can black beans, drained and rinsed
• 8 cups chopped romaine lettuce
• Lime wedges, for serving
• Optional: Greek yogurt/sour cream

INSTRUCTIONS

Pork Carnitas

1. Combine the spices for the dry rub in a small bowl and set aside.
2. Season the pork shoulder with the dry rub by massaging the pork with the spices on all sides. Let it sit for at least 10-15 minutes.
3. Meanwhile, place the white onion, garlic, and broth into the slow cooker and turn your slow cooker to high.
4. Heat a large skillet over medium/high heat. Add olive oil. When olive oil is fragrant, add the pork shoulder to the pan. Brown both sides of the pork shoulder for 3-4 minutes on each side.
5. Transfer the browned pork shoulder into the slow cooker and pour the orange juice over the meat and then cover the slow cooker. Cook the pork shoulder on high for 7-8 hours or until the pork falls apart.
6. Once the pork is done cooking, preheat the oven to 450ºF and spray a baking sheet with non-stick cooking spray.
7. Uncover the slow cooker and use 2 forks to carefully shred the pork. It should be super tender and easy to shred. Toss the shredded pork with all of the juices in the slow cooker.
8. Transfer the shredded pork to the baking sheet and spread it out. Then, bake at 450ºF for around 5-7 minutes to make your carnitas nice and crispy.
9. Remove the pork from the oven and squeeze on fresh lime juice. Then, sprinkle on fresh cilantro.
10. Serve in a taco, in bowls, in a burrito, etc.

Cilantro Lime Rice

1. Place 2 cups of rice and 4 cups of water into a medium-sized pot. Then, bring to a rolling boil over medium/high heat.
2. Reduce heat to low and cover for 35-40 minutes, or until water is absorbed, stirring halfway through.
3. Transfer the rice into a bowl and let cool in the fridge for about 30 minutes.
4. Next, chop fresh cilantro and juice limes.
5. Once the rice has cooled, add in chopped cilantro, lime juice, garlic powder, and sea salt. Stir to combine. Set aside.

Corn Salad

1. Place all of the ingredients for the street corn salad in a large mixing bowl and stir until combined. Set aside.
2. Bowls
3. Place about 1 heaping cup of romaine lettuce on the bottom of your bowl. Add around 4-oz. carnitas, about 3/4 cup cooked cilantro lime rice, 1/2 cup street corn salad, and 1/4 cup black beans to the top of the romaine lettuce. Repeat in three other bowls.
4. Serve with fresh lime, cilantro, Greek yogurt, and more cotija cheese.

9. Ground Turkey 4 Ways

These Easy Ground Turkey Meal Prep Bowls are the perfect healthy recipes to save time and stay on track during the week!

INGREDIENTS

CHINESE GROUND TURKEY LETTUCE WRAPS:

• 1 Tablespoon olive oil
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1/2 teaspoon ground ginger
• 1 pound lean ground turkey
• 3 Tablespoons hoisin sauce
• 2 Tablespoons lower-sodium soy sauce
• 1 Tablespoon rice vinegar
• 2 teaspoons roasted red chili paste
• 1/2 teaspoon salt
• 6 romaine lettuce leaves
• 4 green onions, sliced

HEALTHY GROUND TURKEY SLOPPY JOES MEAL PREP BOWL:

• 1 Tablespoon olive oil
• 2 garlic cloves, chopped
• 1 small onion, finely diced
• 1 red pepper, finely diced
• 1 pound lean ground turkey
• Salt and pepper, to taste
• red pepper flakes, if desired
• 1 cup (8 oz) tomato sauce
• 1/2 cup bbq sauce of choice
• 1 teaspoon Worcestershire sauce
• 1 teaspoon chili powder
• 3 Tablespoons tomato paste
• 1 teaspoon hot sauce
• 1 Tablespoon brown sugar, if desired
• 1 sweet potato

COOKED GREEN BEANS (CANNED OR FRESH)

• Korean Ground Turkey and Quinoa Meal Prep Bowl:
• 1 cup quinoa, dry but rinsed
• 1 tablespoon vegetable oil
• 1/4 teaspoon fresh ground ginger
• 3 cloves garlic, minced
• 1 pound lean ground turkey
• 1/3 cup brown sugar
• 1/2 cup low sodium soy sauce, divided
• 1 tablespoon sesame oil
• 1/2 teaspoon crushed red pepper flakes, or more if you like it spicy
• salt and pepper, to taste
• 2 green onions, thinly sliced
• 2 bunches Bok Choy
• Sesame seeds

GROUND TURKEY TACO MEAL PREP BOWLS:

• 1 Tablespoon olive oil
• 1 pound lean ground turkey
• 1 small onion, finely diced
• 1 red pepper, finely diced
• 1 jalapeño pepper, finely diced (optional)
• 1 1/2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cayenne pepper
• 1 avocado, diced
• 1/2 red onion, finely diced
• 1 can black beans, rinsed
• 1 can whole kernel corn, rinsed

INSTRUCTIONS

CHINESE GROUND TURKEY LETTUCE WRAPS:

1. Add olive and sesame oil to a pan along with turkey, garlic and ginger. Cook until turkey is cooked through. Drain the fat.
2. In a small bowl, mix hoisin sauce, soy sauce, rice vinegar, red chili past and salt. Pour the mixture over the turkey and toss to coat completely.
3. Divide turkey among 3-4 food prep containers, garnish with green onion, and place with lettuce leaves in the containers.

HEALTHY GROUND TURKEY SLOPPY JOES MEAL PREP BOWL:

1. Heat oil in a large pan. Add onion, garlic, red pepper and turkey to the pan and cook until turkey is cooked through. Drain the fat. Season with salt, pepper and red pepper flakes.
2. In a small bowl, combine tomato sauce, bbq sauce, Worcestershire, chili powder, tomato paste, hot sauce and brown sugar. Add sauce to the pan and mix to coat. Continue cooking for about 5 minutes.
3. Slice the sweet potato into even slices with a sharp knife. Place slices in the toaster on High and continue toasting until the slices are soft. Use these to create “buns” for the sloppy joes.
4. Divide sloppy joes, sweet potato slices, and cooked green means among 3-4 food storage containers.

KOREAN GROUND TURKEY AND QUINOA MEAL PREP BOWL:

1. Place the quinoa in a small stock pot and cover with 2 cups water or chicken stock. Bring to a full boil, then reduce heat to a simmer, cover, and let cook for 15 minutes.
2. While the quinoa cooks, heat the oil in a large pan. Cook the garlic and ginger for about 1 minute, stirring constantly. Add the ground turkey and brown completely. Drain the fat.
3. In a small bowl, combine brown sugar, 1/4 cup soy sauce, sesame oil, red pepper flakes, salt and pepper.
4. Add the soy sauce mixture to the ground turkey and let cook for 3-5 minutes to allow the flavors to set.
5. Once the quinoa is done, take off the heat and fluff with a fork.
6. Divide quinoa and turkey among 3-4 meal prep bowls. Garnish with green onion.
7. In the same pan you cooked the turkey in, add 1 Tablespoon olive oil. Cook the bok choy until soft, toss with 1/4 cup soy sauce, and sprinkle with sesame seeds. Divide among the bowls.

GROUND TURKEY TACO MEAL PREP BOWLS:

1. Heat oil in a pan and add turkey, onion, red pepper and jalapeño. Cook until turkey is cooked through. Drain the fat.
2. Add seasonings with a splash of water and stir to combine.
3. Divide taco meat among 4 food storage containers. Add avocado, red onion, black beans and corn to each container. Garnish with lime and cilantro if desired.

10. Italian chicken Salad

Could you use a new meal prep salad that’s healthy AND delicious?
This Italian Chicken Salad is the perfect mix of Italian flavors and healthy ingredients to keep you full for hours.

If you need lunch salad ideas, you’ll love this one!

Ingredients

• 1 lb. Italian Grilled Chicken
• 8 c. Romaine lettuce, chopped or any other mixed greens
• 1 pint cherry tomatoes, halved
• 1 c. (8 oz.) hard salami, diced
• 1 c. (8 oz.) fresh mini mozzarella balls (pearl or marble sized)
• 1 c. (8 oz.) kalamata or black olives, pitted
• 1 c. (8 oz.) jarred yellow banana peppers, sliced
• 1/2 c. (4 oz.) red onion, diced

Instructions

1. Grill chicken according to directions. Let cool completely and slice.
2. Into four meal prep containers, add two handfuls each (approximately 2 cups, each) of the lettuce to the bottom of each container. To each container add 4 oz of the sliced chicken, 1/2 c. of tomatoes, 1/4 c. salami, 1/4 c. mozzarella, 1/4 c. olives, 1/4 c. peppers, and 2 Tbsp. of red onion.
3. If making dressing, add to separate dressing cups and keep separate of the salads.
4. Place tight fitting lids onto salad containers and refrigerate for up to 5 days.

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Meal Prep Ideas for Beginners Conclusion

I hope these meal prep ideas for beginners was helpful to you.

Make the time to meal prep once a week and you will rip the benefits of a healthier you and more time to do the things you truly love.

More Meal Prep Ideas

• Chicken Meal Prep Recipes
• Easy Meal Prep Ideas
• Meal Prep for Weight Loss
• High Protein Meal Prep
• Chicken Sheet Pan Meals
• Vegetarian Meal Prep Ideas
• Keto Meal Prep
• Meal Prep Ideas for Summer

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