20+ Meal Prep Ideas for the Week

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Meal prep for the week can be challenging, but by planning ahead you’ll make things easier for you and save money. That’s why I gathered these Meal prep ideas to inspire you and help you.

Meal prep for the week is a great way to save money on groceries, save time, and eat healthy food every day. You know meal prep is the way to stick to your diet and keep your budget in check

Prepare your meals for the week with these healthy and easy meal prep recipes. These recipes are perfect for busy people because you can cook them on Sunday when you’re most productive and have ready-to-eat meals for the rest of the work week!

These meal prep ideas can be for lunch or dinner. Meal Prep made SUPER EASY!

Best Meal Prep Ideas:

1. Quinoa & Black Bean Salad

Enjoy the taste of this Quinoa & Black Bean Salad. It’s a delightful symphony of fluffy quinoa, creamy black beans, and crunchy bell peppers, all tied together with a zesty lime dressing. Perfect for a summer picnic or as a wholesome workday lunch, this salad is not only a visual treat but a powerhouse of nutrition that’ll keep you fueled and satisfied.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 orange bell pepper, diced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup lime juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Rinse quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add quinoa and reduce heat to low. Cover and simmer for 15 minutes or until water is absorbed. Let cool.
2. In a large bowl, mix cooled quinoa, black beans, red bell pepper, and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the quinoa mixture and stir until well combined.
4. Refrigerate for at least 1 hour before serving to let flavors blend.

Servings: 4

Nutritional Info (per serving):

• Calories: 234
• Fats: 8 g
• Carbohydrates: 33 g
• Protein: 9 g

2. Chicken and Broccoli Stir-Fry

Nothing says ‘quick and healthy dinner’ quite like a Chicken and Broccoli Stir-Fry. Sizzling pieces of tender chicken and crisp broccoli are glazed in a sweet and savory sauce, delivering a dish that’s sure to awaken your taste buds.

This stir-fry will become your go-to on busy nights when time is of the essence but you still crave something utterly delicious.

Ingredients:

• 2 chicken breasts, thinly sliced
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1/4 cup soy sauce
• 1 tablespoon honey
• 1 teaspoon ginger, grated
• Salt and pepper to taste

Instructions:

1. In a large pan, heat olive oil over medium heat. Add garlic and ginger, sautéing for 1 minute.
2. Increase heat to high, add chicken and stir-fry until it starts to brown.
3. Add broccoli and stir-fry for another 3-4 minutes, or until the broccoli is tender-crisp.
4. In a small bowl, mix soy sauce and honey. Pour over the chicken and broccoli, stirring to coat. Cook for another minute or two.
5. Season with salt and pepper to taste. Serve hot.

Servings: 4

Nutritional Info (per serving):

• Calories: 184
• Fats: 6 g
• Carbohydrates: 11 g
• Protein: 22 g

3. Spiced Lentil Soup

Embrace comfort in a bowl with the Spiced Lentil Soup. Each spoonful is packed with the heartiness of lentils and the crunch of fresh veggies, simmered in a spice-infused broth that warms you from the inside out. It’s the perfect pick-me-up on a chilly evening or when you’re in need of a soul-soothing meal that feels like a warm hug.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon turmeric
• 1 cup lentils, rinsed and drained
• 4 cups vegetable broth
• Salt and pepper to taste
• 1 can diced tomatoes
• 2 cups spinach leaves

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery; cook until softened, about 5 minutes.
2. Add garlic, cumin, coriander, and turmeric; cook for 1 minute until fragrant.
3. Stir in lentils and vegetable broth. Bring to a boil, then reduce heat and simmer, covered, for 25 minutes.
4. Add diced tomatoes and spinach. Cook for another 5 minutes, or until spinach is wilted and lentils are tender. Season with salt and pepper to taste.
5. Serve hot, with a slice of crusty bread if desired.

Servings: 4

Nutritional Info (per serving):

• Calories: 230
• Fats: 3 g
• Carbohydrates: 35 g
• Protein: 18 g

4. Turkey and Vegetable Meatballs

Transform your meal prep game with these Turkey and Vegetable Meatballs. Juicy and flavorful, these meatballs hide a secret – they’re packed with veggies!

When paired with your favorite pasta and sauce, they make a meal that’s both comforting and balanced. It’s a surefire hit for both the kids and the health-conscious alike.

Ingredients:

• 1 lb ground turkey
• 1 zucchini, grated
• 1 carrot, grated
• 1/2 onion, finely chopped
• 2 garlic cloves, minced
• 1 egg
• 1/2 cup breadcrumbs
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried oregano
• 1 jar of marinara sauce

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine ground turkey, zucchini, carrot, onion, garlic, egg, breadcrumbs, salt, pepper, and oregano. Mix until well combined.
3. Form the mixture into meatballs and place on the prepared baking sheet.
4. Bake for 20-25 minutes, or until the meatballs are cooked through.
5. Warm the marinara sauce in a saucepan. Add cooked meatballs to the sauce and simmer for 10 minutes.
6. Serve over cooked spaghetti or your favorite pasta.

Servings: 4

Nutritional Info (per serving):

• Calories: 310
• Fats: 17 g
• Carbohydrates: 12 g
• Protein: 28 g

5. Sweet Potato and Black Bean Burritos

Unwrap the magic with these Sweet Potato and Black Bean Burritos. Filled with the natural sweetness of roasted sweet potatoes and the hearty texture of black beans, these burritos are a flavor fiesta waiting to happen.

They’re perfect for when you need a satisfying meal that’s easy to make, easier to take on the go, and easiest to crave all over again.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 can black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 cup cilantro, chopped
• 1 lime, juiced
• 4 large tortillas
• 1 cup shredded cheese (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
2. In a large bowl, mix roasted sweet potatoes, black beans, corn, cilantro, and lime juice.
3. Warm tortillas according to package instructions. Divide the sweet potato mixture among the tortillas. Top with cheese if using.
4. Fold in the sides of each tortilla and roll up. Serve immediately or wrap in foil to reheat later.

Servings: 4

Nutritional Info (per serving):

• Calories: 410
• Fats: 10 g
• Carbohydrates: 70 g
• Protein: 14 g

6. Greek Chickpea Salad

Refresh your palate with this vibrant Greek Chickpea Salad, where each bite offers a burst of Mediterranean flavors. Crunchy cucumbers, plump tomatoes, and hearty chickpeas are tossed with tangy feta cheese and olives, then drizzled with a herby olive oil dressing. It’s the perfect salad to bring a touch of sunshine to your lunch routine!

Ingredients:

• 2 cups chickpeas, drained and rinsed
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup kalamata olives, pitted and sliced
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Recipe instructions:

1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, and olives.
2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to coat evenly.
4. Let the salad marinate for at least 30 minutes in the fridge before serving to allow the flavors to meld.

Servings: 4

Nutritional Info (per serving):

• Calories: 350
• Fats: 15 g
• Carbohydrates: 45 g
• Protein: 10 g

7. Teriyaki Tofu and Broccoli

Get ready to be wowed by the sweet and sticky Teriyaki Tofu and Broccoli. The tofu is baked to chewy perfection and tossed with a homemade teriyaki sauce that clings to every nook and cranny. Paired with steamed broccoli, this dish is a plant-based delight that’ll keep you coming back for more.

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 garlic clove, minced
• 1 teaspoon ginger, grated
• Sesame seeds for garnish

Recipe instructions:

1. Preheat oven to 400°F (200°C). Line a baking tray with parchment paper.
2. Arrange tofu cubes on the tray and bake for 25 minutes until crispy.
3. Steam broccoli florets until tender-crisp, about 3-4 minutes.
4. In a pan, combine soy sauce, maple syrup, rice vinegar, sesame oil, garlic, and ginger. Bring to a simmer.
5. Add baked tofu to the pan and toss to coat with the teriyaki sauce.
6. Serve the tofu with steamed broccoli and sprinkle with sesame seeds.

Servings: 4

Nutritional Info (per serving):

• Calories: 300
• Fats: 10 g
• Carbohydrates: 35 g
• Protein: 20 g

8. Mediterranean Quinoa Bowls

Embrace the flavors of the Mediterranean with these Quinoa Bowls, layered with creamy hummus, ripe avocado, and zesty roasted vegetables. Each forkful is a revelation of textures and tastes, perfect for those who love to eat colorfully and healthily.

Ingredients:

• 2 cups cooked quinoa
• 1 cup hummus
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1 cup roasted red peppers, sliced
• 1 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled
• 1/4 cup tahini
• Lemon wedges for serving

Recipe instructions:

1. Divide quinoa among four meal prep containers as the base layer.
2. Top each portion of quinoa with equal amounts of hummus, avocado slices, cherry tomatoes, roasted red peppers, cucumber, and red onion.
3. Sprinkle feta cheese over the vegetables for a touch of creamy saltiness.
4. Drizzle tahini over each bowl, and finish with a squeeze of fresh lemon juice for extra zest.
5. Refrigerate until ready to enjoy. Give a good mix before eating to blend all the Mediterranean flavors.

Servings: 4

Nutritional Info (per serving):

• Calories: 420
• Fats: 18 g
• Carbohydrates: 50 g
• Protein: 15 g

9. Balsamic Chicken and Roasted Vegetables

Satisfy your cravings with this hearty Balsamic Chicken and Roasted Vegetables meal. The chicken is marinated in a rich balsamic glaze and roasted alongside a medley of seasonal veggies for a meal that is as nourishing as it is flavorsome.

Ingredients:

• 4 chicken breasts
• 2 cups mixed vegetables (carrots, zucchini, bell peppers), chopped
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 tablespoon honey
• Salt and pepper to taste

Recipe instructions:

1. Preheat oven to 425°F (220°C).
2. In a bowl, whisk together balsamic vinegar, olive oil, minced garlic, honey, salt, and pepper.
3. Toss the chicken breasts in the marinade and place on one side of a baking sheet.
4. On the other side, spread out the chopped vegetables and drizzle with a bit of the marinade.
5. Roast for 20-25 minutes, until the chicken is cooked through and the vegetables are tender and caramelized.
6. Slice the chicken and divide among meal prep containers along with the roasted vegetables.

Servings: 4

Nutritional Info (per serving):

• Calories: 375
• Fats: 12 g
• Carbohydrates: 25 g
• Protein: 40 g

10. Curry-Spiced Salmon with Lentils

Take your tastebuds on an adventure with this Curry-Spiced Salmon with Lentils. The salmon is seasoned with an aromatic blend of spices and perfectly baked to flaky tenderness. Paired with a side of hearty lentils, this dish is a protein-packed feast that is sure to impress.

Ingredients:

• 4 salmon fillets
• 2 teaspoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 2 cups cooked lentils
• 1 tablespoon coconut oil
• Salt and pepper to taste
• Fresh cilantro for garnish
• Lemon wedges for serving

Recipe instructions:

1. Preheat oven to 400°F (200°C).
2. Mix curry powder, turmeric, cumin, salt, and pepper in a small bowl.
3. Rub the spice mix over the salmon fillets and place them on a baking tray greased with coconut oil.
4. Bake for 12-15 minutes, or until salmon flakes easily with a fork.
5. Serve the salmon over a bed of warm lentils, garnished with fresh cilantro and a squeeze of lemon juice.
6. Divide the salmon and lentils into meal prep containers, ready for a week of delicious lunches or dinners.

Servings: 4

Nutritional Info (per serving):

• Calories: 465
• Fats: 20 g
• Carbohydrates: 30 g
• Protein: 35 g

11. Chili Lime Chicken and White Rice

Get ready for a flavor explosion with Chili Lime Chicken and White Rice! This dish brings the heat with a zesty lime and chili-marinated chicken that’s grilled to perfection.

Served over fluffy white rice, it’s the perfect balance of spicy and citrusy, promising to light up your meal prep with vibrant tastes and energy-boosting nutrition.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 limes, juiced and zested
• 1 tablespoon chili powder
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• 2 cups white rice, cooked

Recipe instructions:

1. In a bowl, whisk together lime juice and zest, chili powder, minced garlic, olive oil, salt, and pepper to create the marinade.
2. Place chicken breasts in the marinade, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes, or overnight for more flavor.
3. Heat a grill or grill pan over medium-high heat. Cook the chicken for 6-7 minutes on each side, or until fully cooked through and juices run clear.
4. Serve the grilled chicken over a bed of fluffy white rice, with extra lime wedges on the side for a burst of citrusy freshness.

Servings: 4

Nutritional Info (per serving):

• Calories: 350
• Fats: 8 g
• Carbohydrates: 40 g
• Protein: 30 g

Garlic Parmesan Kale Pasta Meal Prep

This Garlic Parmesan Kale Pasta Meal Prep might be one of my most favorite meal preps so far.

This simple all-purpose Garlic Marinated Chicken is great to add to sandwiches, salads, pasta dishes, and more!

INGREDIENTS

For the Chicken

• 1/4 cup olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, minced
• 1/2 Tbsp dried oregano
• 1/2 tsp salt
• Freshly cracked pepper
• 1.5 lbs. boneless skinless chicken breasts

For the Kale Pasta

• 1 bunch 1/2 lb kale 
• 1/2 lb angel hair pasta
• 2 Tbsp olive oil 
• 2 Tbsp butter 
• 2 cloves garlic, minced 
• 1/4 cup grated Parmesan 
• Pinch salt and pepper 
• Pinch red pepper flakes (optional) 

INSTRUCTIONS

For the Chicken

1. Add the olive oil, lemon juice, garlic, oregano, salt, and pepper to a bowl or a large zip top bag. Stir the ingredients in the dish until combined.
2. Filet each chicken breast into two thinner pieces. Place the pieces in the bag or in a shallow dish, then pour the marinade over top, making sure the chicken pieces are completely covered in marinade. Marinate the chicken for 30 minutes, or up to 8 hours (refrigerated), turning occasionally to maximize the chicken’s contact with the marinade.
3. When ready to cook, heat a large skillet over medium. Transfer the chicken from the marinade to the hot skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side, depending on the size of the pieces). Cook two pieces at a time to avoid overcrowding the skillet, which can cause juices to pool and prevents browning. Discard the excess marinade.
4. Transfer the cooked chicken from the skillet to a cutting board and let rest for five minutes before slicing and serving.

For the Kale Pasta

1. Pull the kale leaves from the woody stems and tear them into small 1 to 2-inch pieces. Rinse the torn kale well in a colander under cool, running water and allow it to drain.
2. Bring a large pot of water to a boil. Break the pasta in half, add it to the boiling water, and cook until al dente (about 7 minutes). Drain the pasta in a colander.
3. While the pasta is cooking, add the olive oil, butter, and minced garlic to another large pot or skillet. Cook over medium heat for 1-2 minutes, or until the garlic is soft and fragrant. Add the kale and continue to sauté until the kale has wilted and has turned a deep green color (about 5-7 minutes). Turn the heat off.
4. Add the drained pasta to the pot with the sautéed kale. Toss the pasta and kale together. Allow them to cool to the point that steam is no longer rising from the pot. You want the pasta warm, but not hot enough to melt the Parmesan.
5. Season the pasta and kale with salt and freshly cracked pepper to your liking. Add the grated Parmesan cheese and toss to coat. Add a pinch of red pepper flakes over top if desired.

Sesame Chicken Pasta Salad

Spend thirty minutes making this meal prep sesame chicken pasta salad and you will be good to go for work lunches during the week!

Packed full of healthy ingredients and tossed in a tangy sesame dressing.

Ingredients

Pasta

• 2 cups 4.6 oz uncooked pasta

Chicken:

• 2 large chicken breasts
• 1 tablespoon sesame oil
• 1 tablespoon soy sauce

Sesame Vinaigrette

• 2 tablespoons olive oil
• 2 tablespoons rice vinegar
• 1.5 tablespoons honey
• 1.5 tablespoon sesame oil
• ¾ teaspoons soy sauce
• 1 clove garlic optional
• ⅛ tsp salt

Other

• 10 oz bag of Mann’s Power Blend
• sesame seeds
• green onions

Instructions 

1. Cook the pasta according to package directions.
2. Heat oven to 425°F.
3. Toss the chicken breasts in the sesame oil and soy sauce and bake in a small baking dish for 10 minutes.
4. Flip and return to the oven for 10 (small chicken breasts) to 15 (large chicken breasts) minutes, until cooked through.
5. Allow to rest for 5 minutes on a cutting board before slicing into strips.
6. Shake together all vinaigrette ingredients, and toss in a large bowl with the cooked chicken, pasta, and Mann’s Power Blend, until completely coated.
7. Divide amongst 4 storage containers (at least 2 cup capacity), sprinkle with sesame seeds and green onions, and refrigerate.

Sheet Pan Roasted Chicken, Sweet Potatoes, & Broccoli

Healthy one-pan chicken, sweet potatoes, and broccoli oven-roasted to perfection! This quick one-pan dish is packed full of flavor and is GREAT for meal prepping too!

Ingredients

• 4 medium chicken breasts (pounded thin)
• 2 tablespoons Cajun seasoning (or taco seasoning)
• 2-3 cloves garlic (minced)
• 1 tablespoon lemon juice (or lime)
• 4 cups sweet potatoes (diced)
• 4 cups broccoli florets
• 2 tablespoons olive oil
• salt (to taste)
• pepper (to taste)

Instructions

1. Preheat oven to 425F. Line a baking sheet with foil or parchment paper and set aside.
2. Place diced sweet potatoes on a baking sheet, drizzle with a light layer of oil and drizzle of salt & pepper. Bake for 15 minutes.
3. While the sweet potatoes are baking, combine the chicken, seasoning, garlic, olive oil, and lemon juice in a large mixing bowl. Mix until the chicken is fully coated with spices.
4. Remove sweet potatoes from the oven and add chicken and broccoli to the same pan (keep sweet potatoes in the pan). If the pan is too small, split them into two pans. Drizzle the broccoli with a  light layer of olive oil and salt & pepper.
5. Return sheet pan to the oven and bake another 15 minutes or until the chicken is cooked through. Turn on the broiler to high and broil for 2-3 minutes or until the chicken is golden (optional step).
6. To Meal-Prep: allow the chicken to cool for at least 5-10 minutes before cutting. Cut into slices and divide chicken and veggies into 4 meal prep containers. Re-heat in the microwave for 2 minutes on high or until steaming.

Greek Couscous Salad

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

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!

Meal Prep Steak Fajitas

Meal Prep Steak Fajitas are tender, juicy and perfect when you’re craving homemade fajitas.

This recipe is made with tender beef, colorful vegetables & a zesty lime seasoning.

Comes together super quick and works great for Sunday meal prep.

Ingredients

SEASONINGS:

• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoons smoked paprika
• 1/2 – 1 teaspoon sea salt or to taste
• 1/8 teaspoon cayenne pepper optional or to taste

For the Fajitas:

• 12 ounces flank steak sliced into 1/4″ strips across the grain
• 3 Tablespoons olive oil divided
• 1 1/2 Tablespoons fresh cilantro finely chopped
• juice from 2 limes divided
• 1/2 teaspoon Worcestershire sauce
• 4 medium bell peppers thinly sliced (I used red, yellow, orange and green)
• 1 medium red onion thinly sliced

For Serving:

• chopped fresh cilantro
• lime wedges
• sliced avocado
• your favorite homemade paleo / Whole30 or store-bought compliant tortillas

Instructions

1. Preheat oven to 400 degrees and grease a large baking sheet (mine was 18 x 13 – use two if necessary). For easier cleanup, you can also line with parchment paper or foil.
2. Combine the ingredients for the seasonings in small bowl or bag and mix.
3. In a large zip-top bag, add the steak and drizzle with 1 1/2 tablespoons olive oil, juice from 1 lime, Worcestershire sauce and chopped cilantro. Sprinkle with 2/3 of the fajita seasonings. Toss to coat well. (If time permits, allow to marinate at least 30 minutes or covered in the fridge for up to 3 hours for maximum flavor).
4. Spread the vegetables in an even layer on prepared sheet pan. Try not to overlap too much and keep everything in a single layer. (Use two sheet pans if necessary). Drizzle with remaining 1 1/2 tablespoons olive oil and season with remaining one third (1/3) of the seasonings. Toss to coat well.
5. Bake in preheated oven for 10-15 minutes (depending on how done you like your vegetables) or until peppers are tender. (If steak was marinating in the fridge, remove and allow to sit at room temperature while the vegetables are cooking).
6. Remove sheet pan from oven, flip and push the vegetables to the sides of the pan. Add steak strips in a single layer to the center of the pan, making sure not to overcrowd the pan. Broil on high for 3 minutes or until desired doneness (flip as needed).
7. Serve with your favorite homemade or store-bought paleo / low carb / Whole30 tortillas with sliced avocado and your favorite toppings.
8. To bake tortillas: wrap in aluminum foil and add to the top rack of the oven while the chicken is baking for about 5 minutes.

Honey Sesame Chicken Broccoli

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

The best part? It keeps in the refrigerator for up to four 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.

Taco Bell Power Bowl

A Taco Bell Power Bowl is the perfect meal prep idea and is a healthier Taco Bell copycat recipe you can easily make at home in about 30 minutes!

Ingredients

Chicken

• 1 tsp olive oil
• 2 chicken cutlets
• 1 tbsp chili powder
• 1 tsp cumin
• Salt & pepper, to taste

Quick guacamole

• 1 avocado
• 1 tbsp finely chopped red onion (and/or 1 clove garlic, minced)
• 2 tsp lime juice
• 1/2 tsp salt
• 1/4 tsp pepper

Rice

• 2 cups water
• 1 cup white rice
• 1 tsp butter
• 1 pinch salt

Toppings

• 1 can black beans, rinsed and drained
• 1 cup pico de gallo storebought or homemade
• 1 cup romaine lettuce, chopped
• 2 tbsp shredded cheese
• 2 tbsp sour cream

Instructions

1. Preheat oven to 425 F. Rub chicken cutlets with olive oil, chili powder and cumin then season with salt and pepper. Bake for 12-15 minutes until fully cooked (will depend on thickness of cutlets). Once chicken is fully cooked, remove from oven and slice.
2. Meanwhile, mash avocado and make the quick guacamole, then cook rice in a rice cooker or on the stovetop and prepare all the toppings.
3. Layer rice in the bottom of meal prep bowls, then divide all other ingredients evenly. Leftovers will keep in the fridge 4-5 days.

Italian Couscous Salad

A healthy and simple Italian Couscous Salad that everyone will go crazy for!

INGREDIENTS

Salad

• 2 packages (4.7 ounces EACH) Roasted Garlic and Olive Oil Couscous (I use one made by Near East)
• 1 can (15 ounces) chickpeas (also called Garbanzo beans), drained
• 5 ounces Genoa salami, coarsely chopped
• 5 ounces Mozzarella Cheese (I use Bocconcini), chopped into bite-sized pieces
• 1 large green bell pepper, coarsely chopped
• 5 ounces black olives, sliced or halved
• 2 cups cherry tomatoes, sliced or halved depending on the size
• 3/4 cup fresh basil, chiffonade

Dressing

• 1/3 cup olive oil
• 1/3 cup red wine vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon minced garlic
• 1/2 teaspoon EACH: dried basil, dried parsley, dried oregano
• 1/4 teaspoon red pepper flakes, optional
• Fine 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 a few teaspoons of your favorite seasonings (salt, pepper, Italian seasonings, garlic powder, etc.) to taste.
2. While the couscous is cooking, prep the rest of the salad: drain the chickpeas (roast if desired; see last paragraph in blogpost), coarsely chop the salami, cut the mozzarella into small bite-sized pieces, slice the pepper into strips and then cut those strips in half or thirds, slice or halve the olives, and slice or halve the cherry tomatoes. Chiffonade the basil (stack basil leaves, roll them tightly, and then slice the leaves perpendicular to the roll.)
3. Place Dressing ingredients in a jar and shake well. Add salt and pepper to taste (I like to add about 3/4 teaspoon salt and 1/2 teaspoon pepper, but add to personal preference). 
4. TO SERVE AS A SALAD: Add the prepared couscous to a large bowl and allow to cool. Add in all of the veggies, salami, basil, and chickpeas. Add some freshly squeezed lemon, salt and pepper to taste, and the dressing. Only dress what you will enjoy as this salad doesn’t sit well for a long time with the dressing on it.
5. TO MEAL PREP: Divide the dressing evenly into 6 small containers. Divide the couscous evenly among 6 meal prep containers. Next add in equal parts of all of the chopped veggies, salami, basil, and chickpeas. Add a lemon wedge and a pinch of some salt and pepper on top of each container. To enjoy, add the dressing, squeeze the lemon over everything, stir together, and eat!

Vegetarian Quinoa Burrito Bowls

These easy vegetarian quinoa burrito bowls are the perfect recipe to meal prep for a healthy lunch or dinner. It makes 5 days worth of food in less than 20 minutes, is packed with nutrients and tastes delicious!

Ingredients

• 3 cups cooked quinoa
• 1 15 oz can black beans, drained & rinsed
• 1 cup corn fresh or frozen
• 1/2 cup chopped cilantro
• 1 teaspoon cumin
• 1/2 teaspoon salt
• Juice of 1 lime
• 2 heads of romaine chopped
• 1/2 cup salsa divided
• 3 avocados halved (need 5 halves)
• Lime slivers optional

Instructions

1. Prepare the quinoa salad by combining the quinoa, beans, corn, cilantro, spices and lime juice in a large bowl. Stir together until combined.
2. Using 5 glass containers, add two cups of romaine, 1 1/2 cups of quinoa mixture, 1 – 2 tablespoons of salsa and 1/2 an avocado.*
3. Garnish with lime wedges and a sprinkle more cilantro if desired. Seal containers and place in fridge for up to 5 days.

Santa Fe Low Carb Chicken

Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.

Ingredients

Cilantro Lime Cauliflower Rice

• 4 cups cauliflower riced
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ¼ teaspoon garlic powder
• 1 lime zested
• ¼ cup cilantro leaves packed

Veggies

• 2 bell peppers sliced
• ½ red onion sliced
• 1 tablespoon olive oil

Chicken

• 1 lb chicken breasts sliced in half horizontally; roughly 2 large chicken breasts
• 1 tablespoon olive oil
• 2 tablespoons taco seasoning

To Serve

• ¼ cup cheese shredded
• 2 avocados note 1

Instructions 

1. Cilantro Lime Cauliflower Rice- Heat olive oil in a non-stick pan over medium heat. Add the cauliflower rice, some salt, garlic powder and lime zest. Cook until slightly softened, then stir in the cilantro and
2. Sauté bell peppers & onions- Add 1 tablespoon of olive oil to the pan, and cook the bell peppers and red onion for 5 minutes, or until softened slightly. Transfer to a clean plate, or portion out into meal prep containers and allow to cool.
3. Cook the chicken- Slice the chicken horizontally to make 2 thin slices, then brush with olive oil and rub taco seasoning all over.Cook in a nonstick pan for 4-5 minutes per side; remove the pan from the heat, cover and allow to rest for 5 minutes
4. To serve- Heat in the microwave until steaming hot, and cheese is melted over the chicken. Add sliced avocado, if desired.

Turkey Taco Salad

A much HEALTHIER take on Taco Tuesdays, except you are meal prepped for the entire week!

Less calories and cheaper too!

INGREDIENTS:

• 1 tablespoon olive oil
• 1 1/2 pounds ground turkey*
• 1 (1.25-ounce) package taco seasoning
• 6 cups shredded romaine lettuce
• 1/2 cup pico de gallo, homemade or store-bought
• 6 tablespoons Greek yogurt
• 6 tablespoons shredded Mexican blend cheese
• 1 lime, cut into wedges

DIRECTIONS:

1. Heat olive oil in a large stockpot or Dutch oven over medium high heat. Add ground turkey and cook until the turkey has browned, about 3-5 minutes, making sure to crumble the turkey as it cooks; stir in taco seasoning. Drain excess fat.
2. Place romaine lettuce into sandwich bags.
3. Place pico de gallo, Greek yogurt and cheese into 2-ounce jello shot cups with lids.
4. Place turkey, romaine lettuce, pico de gallo, Greek yogurt, cheese and lime into meal prep containers.

Honey Garlic Salmon

Honey Garlic Salmon is the best stove top salmon recipe for busy weeknights.

Juicy salmon, crispy skin and caramelized sweet and sticky sauce make this 30-minute dinner crazy good!

Ingredients

• 2 tbsp honey
• 1 tbsp lemon or lime juice freshly squeezed
• 2 – 3 large garlic cloves grated
• 1/2 tsp salt
• 1/2 tsp ground black pepper
• 6 x 3 oz each salmon fillets skin on
• 1 – 2 tsp oil for frying I use avocado oil
• 2 green onions finely chopped

Instructions

1. In a small bowl, whisk together honey, lemon/lime juice, garlic, salt and pepper.
2. Place salmon fillets in a large resealable Ziploc bag and pour marinade over. Squeeze as much air out as possible and seal the bag. Gently move fillets around inside the bag to make sure they are all evenly coated. Place flesh side down and let marinate 15 minutes in the fridge.
3. Preheat large non-stick skillet on low – medium heat and add oil, making sure it coats the bottom of the skillet evenly. Place salmon fillets flesh side down leaving enough space in between them. Cover with a lid and cook for 3 minutes.
4. Remove the lid, cook another minute and flip over. Repeat: cover, cook for 3 minutes, remove the lid and cook for another minute. If your skillet is not large enough, I recommend cooking in two batches. If you over crowd the skillet, cooking time increases by a few minutes for each step.
5. Serve hot garnished with green onions, alongside quinoa and steamed broccoli – my favourite.

No Cook Burrito Bowls

I personally love taking a few hours over the weekend to prepare lunch, snacks and a few extra foods to use for breakfast and dinner throughout the week.

It saves me time and keep me from eating out every day!

INGREDIENTS

• 4 cups cooked chicken, diced, shredded or sliced
• 2 cups frozen sweet corn
• 1/2 cup salsa
• 1 – 14oz can black beans, drained
• 1 – 7oz can diced green chiles
• 1 head romaine lettuce, shredded
• Green onion, diced

INSTRUCTIONS

1. Gather four meal prep containers and add 1 cup diced chicken, 1/2 cup sweet corn and 1/4 of the shredded lettuce.
2. Divide the can of beans evenly among all four containers.
3. Next, divide the green chiles evenly among the containers.
4. Top with 2 Tbsp salsa and 1/4 of the diced green onion.
5. Store in the refrigerator until ready to eat.

More Meal Prep Recipes

• Meal Prep Ideas for Beginners
• 25 Chicken Meal Prep Recipes
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• Keto Meal Prep Recipes
• Budget Friendly Meal Prep
• Healthy Summer Meal Prep
• 10 Beef Sheet Pan Dinners
• 25 Chicken Sheet Pan Dinners
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