20+ Meal Prep Ideas for the Week You Need to Try

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:

Honey Lime Chicken with Asparagus

Honey Lime Chicken Sheet Pan – the perfect easy dinner for busy weeknights.

Best part of all, can be made (with lemon) in just ONE sheet pan and full of tender asparagus and broccoli.

Meal prep honey lime chicken with asparagus — _{^{Get recipe from Life Made Sweeter}}

Chili Lime Chicken and Rice

Meal-prep chicken marinated in a spicy garlic, chili, cilantro, lime marinade, served with rice and colorful bell peppers. This tasty flavor-packed meal is quick and easy makes a great lunch all week long.

Ingredients

1 pound boneless skinless chicken breasts or thighs or 4 small pieces
2 cups sliced bell peppers optional
4 cups cooked rice of choice
For the chicken marinade:
2 tablespoons fresh lime juice or juice of 1 lime
2 teaspoons lime zest or zest of 1 lime
2-3 cloves garlic minced or crush
1/4 cup cilantro minced
4 tablespoons oil
1 tablespoon brown sugar
2 teaspoons chili powder
1/2 teaspoon cumin powder optional
1 teaspoon salt
¼ teaspoon black pepper
4 meal-prep containers

Instructions

To Cook Chicken: In a large bowl, whisk together all the ingredients for the marinade. Add the chicken and mix until fully coated. Preheat grill or skillet to medium-high; grease with a little oil. Transfer chicken to pan and discard remaining marinade. Grill chicken for 5-8 minutes on each side or until cooked through.Cool chicken for 5 minutes then slice.
Remove chicken from the pan and immediately add sliced bell peppers to the same pan. Cook for 3-4 minutes or until charred.
Let everything come to room temperature before assembling the meal prep boxes. To assemble, Add 1 cup of cooked rice into 4 meal prep containers. Divide chicken and bell peppers into each box. Shut the lid and refrigerate for up to four days.

Honey Sriracha Glazed Meatballs

Sweet, spicy and full of so much flavor! They also take less than 30 minutes to make and are perfect for weekly meal prep!

Caribbean Jerk Shrimp with Cauliflower Rice

This is healthy, super flavorful, and perfect for weekly meal prep!

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Copycat Chipotle Chicken Burrito Bowls

Chipotle Chicken Burrito Bowls are EXCELLENT for meal prep too! Simply add the guacamole and Greek yogurt immediately before serving.

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Garlic Parmesan Kale Pasta Meal Prep

meal prep grilled chicken kale pasta. — _{^{Photo credit: Budget Bytes}}

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

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.
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.
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.
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

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.
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.
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.
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.
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.

Teriyaki Chicken Stir Fry

Meal Prep Lunch Boxes are the easiest way to make sure you are ready for the work week ahead in under an hour. Served with brown rice and grilled vegetables, it’s a balanced meal!

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Lemon Roasted Salmon with Sweet Potatoes and Broccolini

It’s simple to do and works great for easy lunches and dinners! Just heat and EAT.

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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

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

Easy Chicken Burrito

Perfect for planning weekday work lunches ahead! They are super tasty, gluten free and a healthy way to make sure you have home cooked lunch boxes ready to go.

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Garlic Butter Steak Bites with Zucchini Noodles

This is an easy low carb dish that is ready in about 30 minutes.

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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

Preheat oven to 425F. Line a baking sheet with foil or parchment paper and set aside.
Place diced sweet potatoes on a baking sheet, drizzle with a light layer of oil and drizzle of salt & pepper. Bake for 15 minutes.
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.
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.
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).
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.

Beef and Broccoli Stir Fry

This is an easy and tasty meal prep that is also low carb and keto-friendly.

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Veggie Stir Fry

Put together four adult sized lunches in just 30 minutes with this Meal Prep Veggie Stir Fry, and you’ll have produce-packed, plant-based lunches to enjoy all week long!

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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

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.
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.
Drain and rinse the chickpeas. If desired, roast them in the oven (see the last paragraph in this post).
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:

Add the prepared couscous to a large bowl and allow to cool.
Add in all of the veggies and chickpeas.
Add in some feta cheese, 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.

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 and chickpeas.
Add a lemon wedge, some feta cheese, and cover everything with some salt and pepper.
To enjoy, add the dressing, squeeze the lemon over everything, stir together, and eat!

Caribbean Jerk Shrimp with Cauliflower Rice

It’s the perfect weeknight meal that is healthy, loaded with flavor and perfect for your weekly meal prep!

ONE PAN PINEAPPLE TERIYAKI CHICKEN meal prep ideas

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You may also like Weight Watchers Recipes to loose the weight fast.

Salmon & Asparagus in Garlic Lemon Sauce

This easy garlic butter salmon meal prep with asparagus is a great way to guide yourself into a healthier lifestyle.

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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

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.
Combine the ingredients for the seasonings in small bowl or bag and mix.
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).
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.
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).
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).
Serve with your favorite homemade or store-bought paleo / low carb / Whole30 tortillas with sliced avocado and your favorite toppings.
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.

Turkey Stir-Fry

These are made with LOTS of veggies + a simple delicious homemade stir fry sauce that you make just once and can use for all four recipes!

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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:

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.
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.
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:

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.
While the chicken finishes cooking, roast the broccolini until it is tender, 8 to 10 minutes.
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.
Serve immediately or refrigerate for up to four days.

Greek Chicken Bowls

Insanely delicious Greek Chicken bowl recipe. Greek Marinated Chicken, red onion, and tomato, served over brown rice. These are quick and easy to make, and will help you be set for the week.

_{^{Get The Recipe On Eazy Peazy Mealz}}

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

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.
Meanwhile, mash avocado and make the quick guacamole, then cook rice in a rice cooker or on the stovetop and prepare all the toppings.
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

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.
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.)
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).
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.
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

Prepare the quinoa salad by combining the quinoa, beans, corn, cilantro, spices and lime juice in a large bowl. Stir together until combined.
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.*
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

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
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.
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
To serve- Heat in the microwave until steaming hot, and cheese is melted over the chicken. Add sliced avocado, if desired.

Turkey Taco Salad

Meal prep Ideas to loos weight — _{^{Photo credit: Damn Delicious}}

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:

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.
Place romaine lettuce into sandwich bags.
Place pico de gallo, Greek yogurt and cheese into 2-ounce jello shot cups with lids.
Place turkey, romaine lettuce, pico de gallo, Greek yogurt, cheese and lime into meal prep containers.

Honey Garlic Salmon

recipes ideas for meal prep — _{^{Photo credit: iFood Real}}

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

In a small bowl, whisk together honey, lemon/lime juice, garlic, salt and pepper.
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.
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.
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.
Serve hot garnished with green onions, alongside quinoa and steamed broccoli – my favourite.

No Cook Burrito Bowls

ideas for healthy meal prep — _{^{Photo credit: Everyday meal prep}}

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

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

Chicken Rice and Broccoli

Quick skillet chicken, rice, and steam broccoli all made in under 20 minutes for a healthy meal-prep lunch box that you can enjoy all week long!

Ingredients

For the Rice:
2 cups water
1 cup jasmine rice
3/4 teaspoon salt

For the chicken:

4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
1 teaspoon brown or granulated sugar
1/2 teaspoon paprika
1/2 teaspoon cumin
1/2 teaspoon garlic powder
Salt and pepper to taste
1 tablespoon olive oil
2-3 cups broccoli florets
water for steaming

Instructions

To Cook the Rice:

Bring the water to a boil in a medium saucepan.
Stir in the rice; cover and reduce the heat to low.
Simmer for 15 minutes until all of the water is absorbed.

To Cook the chicken:

Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper.
Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks.
Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes.
Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.

To steam broccoli:

There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot.
To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.

To assemble:

Cut the chicken into slices or small bite-size pieces.
Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total)
Top the rice with slices chicken and broccoli florets.
Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.

Low Carb Tuna Salad Lettuce Wraps

Make your next meal prep session quick and easy with this Low Carb Tuna Salad Lettuce Wraps Meal Prep lunch! It’s a simple three serving meal prep of tuna salad on romaine lettuce wraps paired with fruits and veggies – healthy, easy, and no heating required!

low carb tuna salad wraps-meal prep ideas

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One Sheet-Pan Garlic Butter Salmon & Red Potatoes

This salmon recipe is super quick to put together and even faster on the clean-up duty, thanks to our one-sheet pan method.

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Arugula Pesto Pasta Meal Prep

Pasta of your choice is dressed with a quick homemade arugula pesto and tossed with zucchini, green peas, and broccoli. This vegan pasta dish tastes great chilled or warmed up!