50+ Healthy Meal Prep Ideas To Simplify Your Life

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Want to meal prep but not sure where to start? These easy and healthy meal prep ideas are perfect for breakfast, lunch, and dinner! Plus, you can meal prep most recipes on this list in less than 30 minutes: everything you need to help you start your week without stress.

Collage of healthy meal prep recipes in meal prep containers
If you love these meal prep containers as much as I do, you can get them here!

Preparing healthy and delicious meals 3 times a day can be so hard with everything else you have going on in your life!

If you are stressed out at work, you have hungry tiny humans at home, need to bring the dog out for a walk, do the laundry, clean, or all of the above, thinking about food might be the last thing on your mind.

I know the feeling. I’ve been there before. In my case, work and stress exhausted me. But I still wanted to eat well.

That’s when I discovered meal prep.

Honestly, if you are late from work or are just rushing out of the house at the last minute, having a meal ready to grab can be a lifesaver!

By using some simple tips and planning ahead, you’ll be blown away by how easy cooking delicious food can be. And how a bit of organization can make your life so much easier.

Soon enough, you’ll just ask yourself why you didn’t do this sooner!


1. Save money

By making a meal plan, you’ll be able to waste a lot less food. So, when you go food shopping, you’ll just buy exactly what you need and won’t be tempted to overspend. Plus, by preparing your own healthy lunches, you’ll save a great deal of money!

2. Save time

By spending a few hours chopping fresh veggies and cooking at the weekend, you’ll have more time during the busy week to relax and worry less about what you need to put on your table.

3. Eat healthy meals every day

The hungrier you are, the more tempted you get to eat unhealthy food. You’ll know exactly what you are eating every day by cooking healthy food ahead of time.

Meal Prep Tips to Get Started

1. Make a plan

Decide what you are going to cook ahead of time. Pick all the recipes you want to cook for the entire week and put together a grocery shopping list.

I would suggest you start with 2-3 easy meals per week. It’s nice to have variety, but it takes a lot more time to cook different meals, especially if you are new to planning your meals!

2. Multi-task

Cook multiple things at once! You can bake chicken breasts while roasting your veggies at the same time. This will really help you to do things much faster.

3. Don’t meal prep too many meals

Don’t meal prep more than 5 days’ worth of food. Most of the food you will prep won’t last more than 3 days in the fridge, so make sure you freeze the rest.

4. Keep your goal in mind

Whether you are trying to save money, simply eat healthy food, or lose weight, keep in mind why you are meal prepping! You’ll be less keen to opt for a takeout meal!

My favorite Meal Prep Containers

Meal prep is about meal planning but also about organizing your food once it’s cooked. It’s best to have a good selection of containers in different sizes, so you can store everything from soups to sandwiches to sauces and salad dressing.

I love these containers made of glass. You can see what’s in them, they can be used in microwaves, and they won’t release any chemicals at the hot temperature as plastic containers can.

And don’t forget to bookmark How To Meal Prep: A Beginner’s Guide to Stress-Free Cooking!

Easy Breakfast Meal Prep Recipes

If you are tired of eating the same unhealthy bowl of cereals over and over again, it’s time to spice up your options. All these recipes are perfect when you need something quick and easy to gran n’ go or to eat up in minutes.

There are enough sweet and savory meal prep breakfast recipes to give you going for months!

Healthy Egg Muffins (3 Ways)

Hand grabbing a egg muffin from a pile of egg muffins.

PREP TIME: 30 minutes
Vegetarian, Gluten-Free

If eggs are your thing in the morning, you can’t go wrong with these healthy egg muffins!

You just need to mix eggs, a bit of milk, and plenty of veggies! And in just 30 minutes, you’ll have the most delicious and fluffy breakfast egg muffins.

You can keep these in the fridge for up to 4 days or freeze them for up to 3 months.

And if you are plant-based, you can opt for these vegan egg muffins. They are just as good!

Healthy Overnight Oats

jars filled with overnight oats with various different flavors.

PREP TIME: 5 minutes
Vegan, Vegetarian

This 5-minute overnight oats recipe is filled with healthy foods and protein, and it’s perfect for busy mornings. It’s made with rolled oats, chia seeds, and some healthy toppings to help you kick-start your day. 

They last up to 5 days in the fridge. You can meal prep these a few days in advance and take them out of the refrigerator in the morning.

I usually prep them on Sunday evening, and they are ready for the week!

Breakfast Burrito

Tray filled with breakfast burritos ready to be eaten.

PREP TIME: 45 minutes

If a complete Mexican fiesta is what you’re craving, kickstart your day with these breakfast burritos.

They’re packed with spiced eggs, fresh veggies, and spicy potatoes to give the filling a bold and smoky flavor.

You can even prep the fillings ahead of time and assemble your burritos in the morning to make things easier!

Oil-Free Granola

Mason jar filled with homemade granola.

PREP TIME: 35 minutes
Vegan, Vegetarian, Gluten-Free 

A naturally sweetened and crispy granola that contains no oil or artificial nasties?

Where on earth do I get on board?!

Prep it ahead of time and simply cover it with your favorite plant-based milk for the world’s easiest breakfast.

If you’re on the hunt for more protein, serve these crunchy clusters over Greek yogurt!

Fruit And Yogurt Parfaits

Jars filled with fruit mixed berries, granola and yogurt.

PREP TIME: 10 minutes

If you love fruit and granola, this is the perfect breakfast for you.

These parfait ideas are super delicious, and they are much cheaper to make than buying them at Starbucks.

Prepare these in the evening, and grab them on your way out of the door!

Vegetarian Breakfast Quesadillas

Quesadillas ready to be eaten on a plate with fork and knife next to them.

PREP TIME: 30 minutes

These breakfast quesadillas are loaded with eggs and veggies. They are a bit like breakfast burritos but much easier to assemble and loaded with flavors.

You can make them ahead of time, freeze them for up to 3 months, and reheat them when you are ready to eat them.

Apple Cinnamon Baked Oatmeal Cups

Cooked apple and cinnamon baked oatmeal cups in a muffin tin.

PREP TIME: 35 minutes
Vegetarian, Gluten-Free

Fans of sweet fall flavors will adore this delicious, prepped, and portable healthy breakfast.

These cups of appley goodness are ready in a flash and are completely free from refined sugars!

I also love that they’re garnished with coarse sugar and are moist and chewy in the center (thanks, applesauce!).

These tasty cups can be stored in the fridge for up to a week, making them also a great healthy snack for office days.

Healthy Granola Bars

Granola bars in a meal prep glass container.

PREP TIME: 40 minutes
Vegan, Vegetarian, Gluten-Free

These vegan granola bars are made with nuts, seeds, rolled oats, and almond butter for a flavor explosion with each bite.

The delicious dates are rich in minerals and fiber, which gives them a balanced nutritional profile.

You can even throw in dried fruit and chopped almonds for a hit of extra texture!

Once you’ve whipped up your bars, store them in the fridge for a week or freeze them for 3 months.

Salads And Meal Prep Bowls Recipes

When it comes to healthy meal prep recipes, these salads and bowls are my favorite options to pack for lunch.

They are filled with plenty of veggies, whole grains, and protein (with options for lean meat like chicken, fish or plant-based protein like beans, lentils, or tofu) – which makes them perfect for ensuring you have nutritious, balanced meals for the busy week ahead.

Mediterranean Lunch Box

Four glass meal prep container filled with mediterranean salad.

PREP TIME: 10 minutes
Gluten-Free, Vegan

This lunch bowl brings Mediterranean flavors to your meal. It’s easy to prepare, and it’s absolutely delicious.

It’s the perfect meal prep idea for lunch when you are in a hurry but still want to eat a healthy meal.

If you have an extra 10 minutes to spare, you can make your own homemade creamy hummus. It’s a bit more work, but it’s so worth it!

Easy Hummus Bowl

Bowl filled with hummus, quinoa, and plenty of veggies.

PREP TIME: 25 minutes

This super-easy bowl combines creamy hummus with fluffy quinoa, Mediterranean veggies, and crispy chickpeas.

I can’t get enough of the fresh citrusy dressing, and it takes just minutes to prep and throw together.

Just remember to assemble your bowls at the last minute to keep the veggies crunchy!

Japanese Bento Box

Bento box filled with rice, salmon, omelette, and edamame.

PREP TIME: 30 minutes

This Japanese bento box is one of my favorite easy meal prep ideas as it stores like a dream in the fridge.

The slightly spicy edamame beans add tons of protein, while the tamagoyaki-inspired omelet keeps things authentic.

It’ll stay fresh for up to 3 days, so feel free to prep it for multiple lunches!

Greek Couscous Salad

Greek couscous salad in a glass meal prep container.

PREP TIME: 25 minutes

This colorful and healthy Greek couscous salad is so delicious your co-workers will envy you as soon as they see it!

Filled with chickpeas, couscous, lots of veggies, and a sprinkle of feta for extra saltiness, it’s the perfect healthy meal prep option for a work lunch.

It’s also very cheap to make!

Chickean Teriyaki Bento Box

Chicken teriyaki bento box filled with chicken, edamame, salad, and rice.

PREP TIME: 30 minutes

This tasty teriyaki bento box can be eaten warm, cold, or at room temperature for those unexpected on-the-go days.

The umami sauce, nutty brown rice, and protein-rich chicken make this a well-balanced meal for the books!

Cold Rice Salad (Italian Style)

Italian rice salad in a bowl.

PREP TIME: 30 minutes

I have a huge soft spot for the flavorful herbs, whole grains, and delicious flaky tuna in this traditional rice salad.

And this recipe just oozes Italian summertime vibes with those colorful veggies!

Plus, it tastes even better after sitting in the fridge for a while as the flavors just intensify over time, making it perfect for meal prep.

Sheet Pan Chicken Tinga Bowls

Chicken, peppers, beans, and quinoa in glass meal prep containers.

PREP TIME: 15 minutes

Can you believe you can make these incredible bowls in just 15 minutes?

Plus, there will be very little to wash, as you can add all the ingredients to a sheet pan, put them in the oven, and you are done!

So good for both lunch and dinner!

Healthy Lunch Box Ideas

Lunch box ideas in glass containers.

PREP TIME: 5-25 minutes

Try these lunch boxes if you are after some simple lunch ideas.

You can choose between five different variations and they only take between 5 to 25 minutes to prepare.

They are healthy and perfect if you are in a hurry – my go-to lunch at the moment!

Meal Prep Protein Salad

Protein salad in a mason jar.

PREP TIME: 30 minutes

If you are after high-protein vegetarian recipes, this protein salad is what you want! It’s the perfect combination of nutritious ingredients to keep you full and satisfied all day!

Plus, it stores really well in a jar for up to five days, which makes it ideal for meal prep.

Sesame Noodles Bowls

Sesame noodle bowls with noodles, chicken, edamame in meal prep containers.

PREP TIME: 15 minutes

These sesame noodle bowls are made with delicious sesame noodles, an easy creamy sesame sauce, perfectly browned chicken, edamame, and fresh cucumber.

The ideal meal if you fancy Asian flavors for dinner.

Chickpea Buddha Bowl

Chickpea Buddha bowl in a glass meal prep container.

PREP TIME: 30 minutes
Vegan, Vegetarian, Gluten-Free

This easy chickpea Buddha bowl is full of plant-based goodness, and it’s perfect for meal prep!

It’s made with kale, protein-rich chickpeas, crunchy radish, creamy avocado, and sweet carrots, but you can use whatever veggies you have.

Drizzle with this incredibly rich turmeric tahini dressing for a little heat, zing, and spiciness. Oh, so YUMMY!

Taco Bowl

Taco bowls in two glass meal prep containers.

PREP TIME: 25 minutes

Doesn’t this bowl look incredibly delicious? This easy-to-make taco bowl is filling, packed with good ingredients, and perfect to prep in advance.

You can customize it with your choice of grains, proteins, and veggies.

This one contains cilantro-lime rice, spicy ground beef (but you can sub for chicken or tofu), black beans for extra protein, and sweetcorn.

Add cheese, sauce, and salsa on the side for the perfect taco bowl!

Mexican Bento Box

Mexican Bento box in a metal meal prep container.

PREP TIME: 20 minutes
Vegan, Vegetarian

The fiery and fresh flavors of Mexico steal the show in this no-cook bento box.

The sweet and crunchy corn, onion, and bell peppers instantly spice up the simple salad.

Plus, you get plenty of protein and healthy fat from the black beans and jalapeno-spiced guac!

Chicken Burrito Bowl

Chicken avocado burrito bowl filled with chicken, avocado, rice, beans, corn, onions, and fajita.

PREP TIME: 30 minutes

This healthy and filling burrito bowl comes together in minutes! All you have to do is season the chicken and toss it in the pan.

Then load the bowl with plenty of good-for-you veggies and an insanely flavorful dressing, and you’ll have a hearty meal that is so good it’ll make regular appearances in your weekly schedule.

Remember to add the avocado and dressing at the last minute!

Vegetarian Bento Box

Bento box with eggs, salad and fruit.

PREP TIME: 30 minutes

This colorful and meatless packed lunch is loaded with nutritious veggies, fluffy quinoa, and tasty chickpeas!

I adore the mix of sweet, salty, and savory flavors in this bento box, and everything tastes amazing at room temperature.

Oh, and did I mention that the lack of wet ingredients makes this a healthy meal prep idea that’s virtually leak-proof?

4 Vegan Meal Prep Bowls

4 variations of vegan meal prep bowls in glass containers.

PREP TIME: 15-30 minutes
Vegan, Vegetarian

These vegan meal prep bowls are wholesome and packed with enough fresh veggies to draw envious looks from around the office!

They’re filled with everything from avocado and black beans to curried chickpeas, pasta, and tofu.

Each box takes between 15 and 30 minutes to prep and they don’t need to be heated up either!

Mediterranean Quinoa Salad

Mediterranean quinoa salad in a bowl.

PREP TIME: 30 minutes
Vegan, Vegetarian, Gluten-Free 

Tender quinoa, crunchy summer veggies, and protein-rich chickpeas in a colorful package?

Yup, that’s what you can expect with this amazing Mediterranean-inspired salad!

This is also one of the easy meal prep ideas that tastes better the longer it sits in the vibrant citrus dressing.

Greek Chickpea Salad

Greek chickpea salad in a bowl

PREP TIME: 10 minutes

I’m a huge fan of tasty chickpea recipes, and the classic Greek flavors and homemade zingy dressing make this salad shine.

The sharp and tangy feta works beautifully with the juicy tomatoes, crunchy kalamata olives, and cucumbers.

Just remember to keep the dressing separate if you’re planning to meal prep (no one likes a soggy salad!).

Orzo Salad Jars

Orzo salad in mason jars for meal prep.

PREP TIME: 25 minutes

Chewy orzo comes to life with the help of salty feta cheese and a tangy Greek dressing in this simple salad recipe.

It’s one of my all-time favorite easy meal prep ideas as the layering method keeps the veggies incredibly fresh.

Oh, and don’t even get me started on the herby hit you get from the basil and oregano!

Chickpea Quinoa Salad

Chickpea salad with eggs in meal prep containers.

PREP TIME: 15 minutes
Vegan, Vegetarian, Gluten-Free

Believe it or not, this vibrant and balanced quinoa salad is ready in just 15 minutes!

The crunchy cucumbers, juicy pomegranate seeds, and protein-rich chickpeas will boost your energy levels tenfold.

And when you’re ready to chow down, just add the zesty dressing, stir, and enjoy!

Healthy Tuna Pasta Salad

Big bowl filled with tuna pasta salad.

PREP TIME: 30 minutes

I generally don’t think pasta works for meal prep, with the exception of pasta salads and pasta bakes.

And this healthy tuna pasta salad is the perfect example of an easy dish that you can prep ahead.

It’s filling and full of flavor. And you’ll just need a handful of simple ingredients to make it.

Spicy Chickpea Quinoa Bowls

Spicy chickpea quinoa bowls with lots of veggies.

PREP TIME: 20 minutes
Gluten-Free, Vegan

These meal prep bowls are filled with plant-based ingredients and take no time to put together! The main ingredients are protein-rich quinoa, spicy chickpeas, and extra greens.

They are naturally gluten-free, dairy-free, vegan, and perfect for your weekly meal prep!

Big Batch Cooking Meal Prep Recipes

These recipes are perfect to feed a crowd. They are great for dinner, and if you double up the dose, you’ll have plenty of leftovers to use for the rest of the week.

10-Minute Chickpea Curry

Chickpea curry in meal prep containers.

PREP TIME: 10 minutes
Vegan, Gluten-Free, Nut-Free

I have a bit of a problem with curries, especially with this chickpea curry. I cook it ALL THE TIME! And Dan is getting a bit tired of it, lol!

But I love it: this is my go-to weeknight meal for many reasons!

It’s rich and spicy but not overpowering and ready in only 10 minutes.

Plus, you can cook a big batch, put it in the fridge or freezer, and be done for the week.

And it’s really cheap to make: a portion comes out at less than $2.

One-Pan Mexican Quinoa

Mexican quinoa in glass bowls.

PREP TIME: 30 minutes
Gluten-Free, Vegan

If you are craving spicy Mexican flavor, try this nutrient-rich one-pan meal!

Mixing sweetcorn, beans, fresh avocado, tomato sauce, and plenty of seasoning makes each mouthful burst with flavor.

And if you are not on a vegan diet, you can add a bit of shredded cheese on top!

Instant Pot Carnitas Meal Prep Bowls

Instant pot carnitas in a meal prep container.

PREP TIME: 1 hour 5 minutes

These instant pot carnitas are up there with the best easy meal prep ideas if you appreciate a seriously flavorful lunch.

The tender, marinated pulled pork sends the protein content through the roof.

But it’s the roasted veggies and crispy (and herby!) side salad that turns this dish into a total fiesta.

This recipe makes up to 5 portions that’ll cover you for an entire week at work!

Honey Sriracha Glazed Meatballs

Meatballs in four glass meal prep containers with carrots and zucchini noodles.

PREP TIME: 30 minutes

This recipe is super easy. You can serve these delicious turkey meatballs with brown rice, quinoa, or cauliflower rice.

Carrots add a good crunch, and then everything is topped with green onions and sesame seeds.

This is a delicious and filling meal, easy to prep in advance and to warm up in the office or at home!

Easy Vegan Red Lentil Dal

Vegan red lentil dal with rice in bowls

PREP TIME: 15 minutes

This easy lentil dal is a flavorful, plant-powered meal that you can make in one pot and just 15 minutes!

Plus, it reheats incredibly well, making it perfect for meal prep.

Serve with quinoa, rice, or naan!

Sheet Pan Chili Lime Salmon

Sheet pan with salmon and veggies.

PREP TIME: 10-15 minutes

I’m a huge fan of sheet pan recipes as you can set yourself up for the week while avoiding tons of dirty dishes!

The cumin, lime, and garlic base gives the salmon a glorious savory flavor that works so well with the sweet peppers.

Better yet, this is one of the easy meal prep ideas that’s ready and boxed up in 15 minutes flat!

Sheet Pan Italian Chicken

Baked chicken with cherry tomatoes and beans on a baking sheet.

PREP TIME: 55 minutes

This recipe takes a bit longer than 30 minutes but is the perfect chicken meal prep as it’s really hands-off. It’s made with a zingy balsamic marinade and seasonal veggies to create an incredibly colorful and nutritious dish.

And the nutty parmesan that’s sprinkled on top? SUBLIME.

I love using tomatoes, green beans, and zucchini for a fresh summer flavor.

But you can always use hardier veggies like potatoes to extend the life of your meal prep!

Butternut Squash Curry With Chickpeas

Butternut squash curry in a meal prep container.

PREP TIME: 30 minutes
Vegan, Vegetarian, Gluten-Free

This comforting butternut squash curry is another favorite of mine!

It’s an easy Indian-inspired dish that comes together in just 30 minutes with sweet, comforting butternut squash and protein-rich chickpeas.

Pair it with naan or brown rice (or both!) for a filling and spicy lunch or dinner.

Soups And Freezer Friendly Meals

Soups are a great way to add more veggies to your diet. They are nourishing and extra comforting, especially during the cold months.

Here, you’ll find some of my favorite soups and freezer-friendly meals that freeze extremely well without compromising on flavor.

Carrot Ginger Soup

Carrot and ginger soup in glass bottles.

PREP TIME: 30 minutes
Gluten-Free, Vegan

I make this classic carrot ginger soup on repeat when it’s cold outside. It’s filling, comforting, and sweet, with a touch of spiciness from the ginger.

It’s rich in nutrients from carrots, onions, and ginger but also packed with plant-based protein from red lentils.

You can cook it in just 30 minutes, and it stores incredibly well in the refrigerator or the freezer. I love keeping my creamy soups in milk bottles, but any airtight container works well!

Serve it with a slice of toasted bread, a sandwich, or brown rice to make it a complete meal.

Tuscan Farro Soup With Beand And Kale

Two bowls filled with farro soup.

PREP TIME: 20 minutes
Gluten-Free, Vegan

This Tuscan farro soup is hearty, cozy, and comforting.

It’s one of my favorite soups to meal prep because it stores incredibly well in both the fridge and freezer.

The cooked farro keeps its bite and doesn’t become soggy, even after a few days.

Make sure to add some extra broth when you reheat it to keep the right consistency.

Chicken Soup

Pot filled with chicken soup.

PREP TIME: 30 minutes

This soup is filled with nourishing ingredients that will warm you up while boosting your immune system.

It’s hearty and flavorful and stores exceptionally well in the fridge for a few days or in the freezer for up to 3 months.

You can also add some noodles when you reheat it to make it more filling.

Crispy Black Bean Tacos

Crispy black bean tacos on a plate sprinkled with chopped parsley.

PREP TIME: 25 minutes

Tacos that you can meal prep? Count me in!

These crispy black bean tacos are filled with black beans and salsa and a delicious cilantro and lime sauce.

To meal prep them, you have two options:

  • Make the filling and just keep it in the fridge. Once ready to eat the tacos, add the filling into the tortillas and fry them up.
  • Add the filling to the tortillas straight away and freeze them in a bag. When ready to eat, heat them in a frying pan, and you are good to go!

Minestrone Soup

Bowls filled with minestrone soup, with slices of bread on the table.

PREP TIME: 30 minutes

This take on the classic Italian soup is full of vegetables and super comforting.

The best trick to meal prep minestrone (from an Italian that’s been eating minestrone since before she could walk) is to separate the cooked pasta.

Or better still, skip the pasta and add it only when you reheat your soup. It’ll cook in as little as 10 minutes.

This will avoid having mushy and soggy pasta in your soup. You can also substitute the pasta for farro or barley, as they are much more forgiving when reheated.

Quick Chili Recipe

PREP TIME: 30 minutes

Yep, you can really make chili in 30 minutes without losing flavor. This hearty recipe is made with ground beef, kidney beans, fire-roasted tomatoes, and plenty of spices to bring out more flavor during the short cooking time.

Perfect to make in a big batch as it freezes like a dream!

Butternut Squash Soup

Three bowls of various sizes filled with butternut squash soup.

PREP TIME: 25 minutes (with pre-cubed butternut squash)
Gluten-Free, Vegan

The sweetness and creaminess of the butternut squash mixed with the pungent aroma of fresh sage make this soup incredibly flavorful.

Although it takes around 35 minutes to make, you can save about 10 minutes by buying pre-cubed butternut squash.

And no, buying precut veggies doesn’t count as cheating!

Easy Baked Chicken Meatballs

Dish filled with lots of baked chicken meatballs.

PREP TIME: 30 minutes

These baked meatballs are the perfect freezer-friendly meal to make in advance. You can either cook them and freeze them or freeze them before baking.

They are packed with flavor and brushed with lemony garlic herb butter for extra flavor. You can enjoy them with zucchini noodles, rice, a simple lettuce salad, or even in a soup.

Definitely something to keep in your meal prep arsenal!

Meal Prep Snacks

Last but not least, let’s not forget snacks! It’s easy enough to end up buying ultra-processed snacks filled with nasty ingredients and far too much sugar.

So, how about making them yourself without much effort?

These healthy snacks are my favorite to make once and munch on all week:

  • Healthy Trail Mix: This is probably the easiest yet healthier snack you can make. It’s ready in minutes, and it’s filled with protein, fiber, and healthy fats.
  • Coconut Date Bars: Perfect to make ahead and easy to make! Also, they are easy to transport around!
  • No-Bake Peanut Butter Balls: I love the mix of peanut butter and chocolate here. You can keep them in the fridge or freeze a big batch.
  • Peanut Butter Rice Cake: I honestly cannot stop eating these. Once the chocolate set, you can keep them in the fridge or freeze them.
  • Chocolate Chickpea Flour Cookies: These cookies are super easy to make and freeze really well. Plus, they are naturally gluten-free as they are made with chickpea flour.
  • Roasted Edamame: If you prefer salty snacks, try this roasted edamame. They are crunchy and packed with nutrients.
  • Roasted Spicy Cashews: More saltiness with a little bit of spicy flavor! These roasted cashews last for weeks and are great to have handy when hunger strikes!

And don’t forget to check out these 25 Healthy Meal Prep Snacks for more ideas!


I never planned my meals before. Do you have any tips for meal prepping for beginners?

Planning your meals and cooking in advance can be daunting if you’ve never done it before. But you don’t have to go all in. 

Start by doubling up the portions of your dinner or lunch so you’ll have something ready for the next day. Honestly, there’s nothing better than checking your fridge and finding a wholesome, delicious meal ready to eat.

Once you get more familiar with the process, you can start planning your meals for a few days, and in no time, you’ll be a meal prep wizard!

How long do meal prep meals last in the fridge?

Most meal prep meals can last three to five days in the fridge.

If you want to prep your meals for the week and keep everything fresh, you should freeze some of your meals (soups are great for that). Or cook two days a week.

Can I freeze meal prep meals?

It depends on the type of meal: soups, curries, burritos, quesadillas, and stews all freeze pretty well.

Salads and pasta do not. But pasta bake can be great for freezing. Always check the recipe to make sure it is suitable for freezing.

What are the best foods to meal prep?

Some of the best foods that last long in the fridge and don’t become soggy or dry are hard-boiled eggs, beans, chickpeas, white rice or brown rice, farro, couscous, quinoa, oats, green beans, crispy veggies like bell peppers, carrots, kale, roasted veggies, sweet potatoes.

Do I have to eat the same thing for a whole week?

Of course not. Wouldn’t that be dull?

You can cook 3-4 different meals a week so that you can enjoy some variety.

This is not only less boring, but by adding more ingredients, you’ll have a more nutritious and wholesome diet. 

What if I don’t like reheating food?

I hear you. I don’t like reheating food as well, except for soups and curries – I think those are just as good (if not better) reheated.

Meal prep doesn’t necessarily mean reheating your food. You can meal plan for the week, do your grocery shopping, and meal prep all the ingredients: chop your veggies, prepare some healthy snacks, and blend 2-3 sauces and salad dressing (I love this Tumeric Tahini dressing, and I always keep this kale pesto in the freezer for last-minute meals).

This way, most of the work will be done, and you’ll only need 10-15 minutes in the kitchen. You’ll enjoy all the benefits of meal prepping, and you won’t have to reheat your food. 

More Healthy Meal Prep Recipes

Is meal prepping for you?

Meal prepping can save your life, especially if you have a hectic schedule but still want to eat healthy food.

Just try it for a month, and you will see a significant change in your health and your wallet!

What are your favorite healthy meals to prep? Share them in the comments below!

50+ Meal Prep Ideas And Recipes

Looking for healthy meal prep ideas? This Chicken Teriyaki Bento Box showcases pan-seared teriyaki-glazed chicken, spicy edamame, rice, and a simple soy/sesame-dressed salad. Prepare this healthy spread of Japanese-inspired dishes the night before for lunch the next day.
Prep Time15 minutes
Cook Time10 minutes
Assembly5 minutes
Total Time30 minutes
Course: Lunch
Servings: 1 bento box
Calories: 586kcal
Author: Sara Trezzi


  • 1 chicken thigh - or chicken breast – boneless
  • 1/2 tablespoon sesame oil

Teriyaki sauce:

  • 1 tablespoon soy sauce - or 3 tablespoons low sodium soy sauce
  • 1/4 cup water
  • 1 teaspoon raw brown sugar
  • 1 tablespoon rice vinegar
  • 1 teaspoon fresh grated ginger




Chicken Teriyaki

  • Heat the oil in a large frying pan over high heat.
  • Add the chicken and let it brown for 3 minutes on each side, then remove from the pan and set aside.
  • Combine the sauce ingredients and pour into the pan.
  • Let the sauce come to a boil and cook for 1-2 minutes until it starts to thicken. Then add the chicken and its resting juices back into the pan.
  • Cook for 2-4 minutes, turning it quite often until the chicken is cooked through and the sauce is nice and sticky.
  • Remove from the heat, let it rest for a few minutes, and cut into slices.


  • In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, and water and set it aside.
  • In another bowl, toss the mixed salad leaves, radish, and sesame seeds together with the dressing (see note 1).

Bento Box Assembly

  • Assemble all ingredients into your bento box.
  • Let everything cool down at room temperature before sealing.
  • Enjoy your bento box at room temperature.


Note 1: It’s best to add the dressing only before consuming this salad.
How to Store: Keep your bento box refrigerated and grab it as you head out the next day. If it will be at room temperature for more than a few hours, tuck an icepack in the box.
*Nutrition information is a rough estimate per serving.


Calories: 586kcal | Carbohydrates: 58g | Protein: 40g | Fat: 22g | Sugar: 11g

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  1. John Gurung says:

    5 stars
    Wow excellent! Full of health and nutrition.