These easy and healthy meal prep ideas are perfect for breakfast, lunch, and dinner! Plus, you can meal prep each recipe on this list in less than 30 minutes to help you start your week without stress.
Preparing quick and delicious meals 3 times a day might seem impossible with everything else you have going on in your life! But by using some simple tips and by planning ahead, you’ll be blown away by how easy cooking delicious food can be.
Make-ahead meals will save you money and time, plus you’ll be able to keep your diet under control and avoid eating unhealthy food.
And to help you get started, I put together an inspiring list of meal prep ideas that you can cook in less than 30 minutes on a lazy Sunday.
Once you get the hang of it, you’ll be amazed at how easy this is, and you’ll just ask yourself why you didn’t do this sooner!
How to 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 week, and put together a grocery shopping list. I would suggest you start with 2-3 recipes per week. It’s nice to have variety, but it takes a lot more time to cook different meals, especially if you are just starting out!
2. Multi-task
Cook multiple things at once! You can actually bake chicken while roasting your veggies at the same time. This will really help you to get things done much faster.
3. Use Mason Jars
I love Mason Jars!
First of all, they look beautiful (I know, I do love pretty things!), but they are also very practical. They are cheap, microwave-safe (remove the lid!), and perfect for storing salads. Put the dressing on the bottom and the leaves at the top, so nothing gets soggy, and your salad will remain crispy for hours.
Recipe found on Little Spice Jar
4. 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.
Remove the meal from the freezer the night before eating it and leave it to defrost in the refrigerator. This will avoid germs and bacteria getting in your food.
5. Use the right containers
My favorite containers for healthy meals are made of glass. I prefer them to plastic containers for several reasons:
- You can see what’s in them easily.
- They can be used in microwaves.
- They won’t alter the taste of food, even if it’s left in there for a few days.
- When warming up your food, glass containers won’t release any chemicals at the hot temperature as plastic containers can.
If you do pick plastic containers, make sure they are BPA-free.
6. Keep your goal in mind
I am a big fan of having goals. They really help you to achieve results. 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!
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If you plan your meals for the week, you’ll stop panicking about what to eat for dinner every night. And you will finally start developing healthy eating habits that will help you enjoy your food every day and save money!
25 healthy meal prep recipes
Here you can find my favorite quick and easy meal prep recipes! All these meal prep recipes will be ready in 30 minutes or less and are perfect for breakfast, lunch, and dinner.
No matter what you love, there are some simple and yummy ideas for you: vegetarian, vegan, gluten-free, and some for meat lovers!
BREAKFAST MEAL PREP IDEAS
My favorite easy weekly meal prep ideas for breakfast! They are perfect if you are on the run in the morning.
1. 6 Healthy Overnight Oats Ideas
PREP TIME: 5 minutes
VEGAN/VEGETARIAN
Found on Gathering Dreams
A healthy breakfast meal prep recipe that you can bring to work with you! This 5-minute overnight oats recipe is filled with healthy foods and protein: rolled oats, chia seeds, and some healthy toppings to help you kick-start your day.
There are 6 delicious overnight oats recipes to try: berry, peanut butter, double chocolate, apple pie, coffee & walnut, and virgin piña colada. Click here to try them all!
And the great thing about these overnight oats jars is that they last up to 5 days in the fridge. You can meal prep these a few days in advance and just take them out of the refrigerator in the morning. I usually prep them on Sunday evening, and they are ready for the week!
2. Make-Ahead Fruit And Yogurt Parfait
PREP TIME: 10 minutes
VEGETARIAN
Found on Gathering Dreams
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!
3. Overnight Chia Seed Pudding With Almond Milk
PREP TIME: less than 5 minutes
VEGAN, GLUTEN-FREE
Found on The Worktop
This is the perfect healthy vegan meal prep recipe for breakfast! It’s ready in pretty much a couple of minutes and only requires 2 ingredients. Just mix chia seeds and almond milk before going to bed, put them in the fridge, and you will have a tasty breakfast to enjoy in the morning! Add whatever fresh fruit you love, and you are ready to go!
I love this with fresh berries in the summer or warm apple compote in the winter! Delicious!
For more breakfast inspiration: 25 Healthy Breakfast Meal Prep Ideas For Busy Mornings
LUNCH MEAL PREP IDEAS (PERFECT FOR DINNER TOO!)
Some delicious meal prep lunch ideas. And not all healthy meal prep recipes need to be for boring sandwiches! I picked lots of tasty alternatives for you.
4. Greek Couscous Salad
PREP TIME: 25 minutes
VEGETARIAN
Found on Chelsea’s Messy Apron
This colorful and healthy Greek couscous salad is so delicious your co-workers will envy you as soon as they see it! It’s the perfect healthy meal prep option for a work lunch. It’s also very cheap to make!
If you want to go for a meaty option, you can simply add some grilled chicken on top!
5. 5 Awesome Lunch Box Ideas Perfect For Work
PREP TIME: 5 to 25 minutes
Found on Gathering Dreams
If you are after some simple lunch ideas, you can try these lunch boxes. They only take between 5 to 25 minutes to prepare. They are healthy, perfect if you are in a hurry, and will satisfy everyone.
Delicious! They are my go-to lunch at the moment!
6. 10-Minute Chickpea Curry
PREP TIME: 10 minutes
VEGAN, GLUTEN-FREE, NUT-FREE
I have a bit of a problem 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, spicy, but not overpowering, filling, and ready in only 10 minutes. Plus, it’s the perfect meal prep recipe. 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.
7. Spicy Chicken Meal Prep With Rice And Beans
PREP TIME: 20 minutes
Found on Pinch Of Yum
This spicy chicken with rice and beans is very filling and packed with proteins. If you are a fan of using an instant pot, this is the perfect recipe for you. But don’t worry, you can meal prep this even without an Instant Pot. It will just take a bit longer, and you can use a crockpot or a simple pan.
And aren’t these meal prep containers super-cute? I hate microwaving in plastic, and these glass containers not only are very durable and reusable but will keep your food organized, too, with all those dividers. You can find them on Amazon by clicking here!
8. Meal Prep Chicken Fajitas
PREP TIME: 25 minutes
Found on Sweet Peas and Saffron
These meal prep chicken fajitas are made on one (or two) sheet pans, making for super easy prep and even easier cleanup! Serve them in tortilla bowls for a no-mess lunch.
9. Italian Couscous Salad
PREP TIME: 25 minutes
Found on Chelsea’s Messy Apron
I never seem to have enough couscous salads! This is another variation with an Italian twist on it. This healthy meal prep recipe is perfect for lunch or dinner: it’s fresh and light tasting while still filling and satisfying. The dressing is packed with spice/dried herbs, and the vinegar and honey make it tangy and sweet at the same time.
10. The Ultimate Veggie Sandwich
PREP TIME: 10 minutes
VEGETARIAN
Found on I Am A Food Blog
This veggie sandwich is truly epic! Not only it’s beautiful to see, but it’s also delicious too! The main ingredients are romaine lettuce, carrots, cucumber, red cabbage, avocado, sprouts, red onion, and tomatoes. Yummy!
For more veggie sandwiches: 25 Best Vegan Sandwiches Perfect For Lunch
11. 15-minute Meal Prep: Sesame Noodle Bowls
PREP TIME: 15 minutes
Found on Pinch of Yum
These meal prep sesame noodle bowls are made with delicious noodles, an easy creamy sesame sauce, perfect browned chicken, and all the veg!
12. Taco Bowl
PREP TIME: 25 minutes
Found on Chelsea’s Messy Apron
An easy-to-make taco bowl recipe! This meal is filling, packed with good ingredients, and is a great make-ahead weekly meal prep option.
13. Panzanella in a Jar
PREP TIME: 15 minutes
VEGAN
Found on Gathering Dreams
I love salads in a jar: they look so pretty in these Weck Mason Jars, and it’s an easy way to pack your lunch. You can make this salad ahead of time, and you’ll be ready for lunch on the go!
This filling version of Panzanella is light and quick to prep: the main ingredients are tomatoes, stale bread, olives, chickpeas, onions, and basil.
14. Roasted Cauliflower Tacos With Chipotle Romesco
PREP TIME: 30 minutes
VEGAN
Found on Minimalist Baker
These smoky, roasted cauliflower tacos with a spicy chipotle romesco sauce are super delicious! A healthy plant-based meal that’s ready in under 30 minutes and easy to pack, and so satisfying!
15. Loaded Caprese Grilled Cheese
PREP TIME: 30 minutes
Found on Pinch Of Yum
I am not sure if you know this, but I LOVE pesto!
And this Caprese Grilled Cheese is loaded with basil pesto, a thick and chunky garlic butter tomato sauce, and fresh mozzarella cheese, all on grilled sourdough bread. This is the perfect vegetarian lunch sandwich!
16. Meal Prep Vegetarian Quinoa Burrito Bowls
PREP TIME: 15 minutes
VEGETARIAN
Found on Simply Quinoa
These easy vegetarian quinoa burrito bowls are the perfect recipe for 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!
17. Spicy Chickpea Quinoa Bowls
PREP TIME: 20 minutes
GLUTEN-FREE, VEGAN
Found on Eat Yourself Skinny
These super flavorful meal prep bowls are gluten-free, dairy-free, vegan, and perfect for your weekly meal prep! Easy to assemble and even easier to make!
18. Santa Fe Low Carb Chicken Meal Prep
PREP TIME: 30 minutes
Found on Sweet Peas And Saffron
This yummy lunch meal prep has cilantro lime cauliflower rice and bell peppers topped with taco-seasoned chicken breast and cheese! 8 g net carbs but still fills you up.
19. Mediterranean Lunch Bowl
PREP TIME: 10 minutes
GLUTEN-FREE, VEGAN
Found on Gathering Dreams
This lunch bowl is 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.
20. Protein Power Mason Jar Salad
PREP TIME: 29 minutes
VEGETARIAN
Found on Garden In The Kitchen
This Protein Power Salad Jar has the perfect combination of nourishing, filling, and hydrating ingredients for a tasty and balanced meal. Pack and store in your fridge until ready to eat. Delicious!
21. Honey Sriracha Glazed Meatballs
PREP TIME: 30 minutes
Found on Eat Yourself Skinny
This recipe is super easy. You can serve these delicious turkey meatballs with brown rice, quinoa, or even cauliflower rice. Carrots add a good crunch, and everything is topped with green onions and sesame seeds. This is a delicious and filling meal, easy to prep in advance, and warm up in the office or at home!
Check out: 21 Fun And Easy Spiralizer Recipes You Need To Try
22. Easy Vegan Red Lentil Dal
PREP TIME: 15 minutes
VEGAN
Found on Simply Quinoa
This easy vegan red lentil dal is a flavorful, plant-powered meal that you can make in just one pot and under 20 minutes! Serve with quinoa or rice, perfect for meal prep!
23. Cold Sesame Noodle Meal Prep Bowls
PREP TIME: 30 minutes
VEGAN
Found on Sweet Peas and Saffron
These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.
24. Cauliflower Rice Burrito Bowl
PREP TIME: 30 minutes
VEGAN, GLUTEN-FREE
Found on Minimalist Baker
I love Mexican food! And this low-carb burrito bowl version is simply delicious. Ready in 30 minutes, this burrito bowl is made with seasoned cauliflower rice, black beans, grilled peppers and onions, and guacamole!
25. Sheet Pan Garlic Ginger Chicken & Broccoli
PREP TIME: 30 minutes
Found on Pinch of Yum
Another take on chicken meal prep: a simple and low-maintenance recipe with huge flavors and no refined sugar in sight! The perfect meal prep idea if you love chicken!
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25 Healthy Meal Prep Ideas
Ingredients
Mediterranean Lunch Box
- 2 cups wholewheat couscous - uncooked
- 1 medium cucumber - roughly chopped
- 2 bell peppers - 1 red, 1 yellow
- 1/2 red onion
- 1 cup cherry tomatoes - halved
- 1/2 cup fresh flat leave parsley
- 1 can chickpeas - 15 ounces
- 1 cup hummus
- 1/2 cup Kalamata olives
Dressing
- 2 tablespoons olive oil
- 1 lemon - juiced
- 1/4 cup white or red wine vinegar
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 teaspoon sweet smoked paprika
Instructions
- Prepare the couscous according to the package instructions, making sure to add a bit of salt to the water.
- While the couscous is cooking and resting, prepare the veggies: chop the cucumber, the peppers, the red onion, and cut the cherry tomatoes in half. Finely chop the parsley.
- Prepare the dressing by mixing the olive oil, the juice of one lemon, dried oregano, salt, and pepper in a jar. Make sure to taste the seasoning and adjust to your liking.
- Drain and rinse the chickpeas, add them to a bowl and mix with 1 tablespoon of dressing and the smoked paprika. If you prefer, you can also roast the chickpeas in the oven for 20 minutes at 350F.
- In another bowl, mix the bell peppers with the chopped red onion, 2 tablespoons of dressing, and the chopped parsley.
- Divide the couscous equally among the meal prep containers. Then add all the chopped veggies, olives, chickpea salad, and top everything with a good serving of hummus (if you are making the hummus on the go, you’ll need an extra 5 minutes – you can follow ).
- Divide the remaining dressing between the bowls, and mix well before eating.
Notes
Benefits of meal prepping
Food ready to eat whenever you’re hungry
Whether you love to cook fresh meals every day or you feel like you never have time, meal prep is a great way to have something to eat ready whenever you have no time. 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!
Eat healthy meals every day
The hungrier you are, the more tempted you get to buy unhealthy food. You’ll know exactly what you are eating every day by cooking delicious food ahead of time. You can pick the right ingredients and make sure you add plenty of fruit and vegetables to your diet.
Save money on food
By making a meal plan, you’ll be able to waste a lot less food. When you go food shopping, you’ll just buy exactly what you need and won’t be tempted to overspend. Plus, by bringing your own delicious lunch to work, you’ll save a great deal of money! With an average work lunch costing up to $10-a-day in a big city, you can end up spending over $2,500 a year on work lunches alone!
You don’t have to meal prep every day, but by bringing your lunch from home 3-4 times a week, you can easily save more than $1,000 a year!
Is meal prep 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 week, 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!
Hassan says
This is really good… This was my favourite meal for all time!
Amanda says
I’m crazy about western food， delicious food makes me hungry。。。。。。
Sara @ Gathering Dreams says
Thanks Amanda 🙂
Elizabeth says
I love Mason jars as well, but thanks for the tips on how to use them! I only used them for my iced coffee or overnight oats so far, but good to know that it has am multipurpose. Since I work 40 hours a week, I barely have any time and energy left to cook every single day. So I’ve been meal-prepping since 2 months now, and I love it so far. It was a little challenging at the beginning, since I also tried to go Vegan for 3 weeks. So, for the Vegan recipes I searched on some food blogs and nutrition apps, and found some easy meals at yazio that I could meal-prep (https://www.yazio.com/en/foods/dishes-meals). Have you checked out any Apps for some recipe ideas yet? I heard that lifesum is also pretty good. Your recipes also sound delicious, so I will definitely give it a try. I mean, both aren’t recipe apps, but it’s quite cool to get an overview about macros and calories.
Sara @ Gathering Dreams says
Thanks for your kind words, Elizabeth 🙂 I did try to find an app that I looked but, to be honest, I mostly use Pinterest, and look for recipes there. Plus I have my own favorite recipes here that I make on rotation. I will check out the app you suggested but I can’t be bothered to track calories and macros, lol! I find that as long as I eat wholesome nutritious meals, I keep my weight in check!
Rangi says
Good Luck
All the meals look dilecious, and I going to try everything
Sara @ Gathering Dreams says
Thanks so much, Rangi 🙂
tamilblasters says
Thanks for the post. Also I like the idea of a “Cauliflower Rice Burrito Bowl”. Saving this for tips.
Yeah to be healthy! 🙂
Sara @ Gathering Dreams says
Couldn’t agree more! Yeah to be healthy 🙌
Saurabh says
These ideas are truly amazing and are in my next checklist, thanks
Sara @ Gathering Dreams says
Glad you liked these meal prep ideas, Saurabh 🙂
Bailey says
I love the Fruit and Yogurt Parfrait, it tastes better than granola bars and it is so healthy! I also love the Greek Couscous Salad!
Sara @ Gathering Dreams says
Thanks so much, Bailey 🙂
Morgan says
I got so many good ideas from this article. Thanks for putting this together!
Sara @ Gathering Dreams says
Thanks so much, [email protected] Let me know if you try any of these meal prep ideas 🙂
Michelle says
These are amazing ideas!
Can’t wait to try the Sheet Pan Garlic Ginger Chicken & Broccoli & 10-Minute Chickpea Curry over the weekend.
Thanks Sara
Sara @ Gathering Dreams says
Thanks, Michell! Meal Prep can be life-changing 🙂
Hope you’ll love these recipes. The chickpea curry is one of my fav!
James says
Preparing quick and delicious meals
Para says
These ideas are truly very amazing and are surely must-try ones
Sara @ Gathering Dreams says
Thanks Para 🙂
Glad you liked these meal prep ideas 😉
Gabriel says
This is just incredible! Thank you SO much for sharing these delicious recipes and shopping lists. It has saved not only tons of money for my family but my sanity! With 3 children ages 4 and under this has been a lifesaver!
Sara @ Gathering Dreams says
Thanks Gabriel! It makes me so happy that my shopping list was helpful for you and your family 🙂
Dianne says
Thanks for the post. I enjoyed reading the original one and the updated version is good too. I like the idea of a “Cauliflower Rice Burrito Bowl”. Saving this for tips. 🙂
Sara @ Gathering Dreams says
Thanks Dianne, glad you liked these recipes! They are some of my favorites 🙂
Roger says
Yes please!!!! you just made me hungry and I have to test myself with this …going healthy is my 2020 goal
Sara @ Gathering Dreams says
Yeah to be healthy! 🙂
morocco sahara exploration says
thank you so much I love your blog
Sara @ Gathering Dreams says
Thank you 🙂
Travel adviser says
I’m just wondering how does the honey Sriracha Glazed Meatballs taste, it really looks delicious. I hope that I will have a chance to taste them.
Thank you so much, Sara, for sharing this wonderfull article
Sara @ Gathering Dreams says
Thanks, I hope you will enjoy making these meals 🙂
Morocco tours says
All the meals look dilecious, and I going to try everything
Sara @ Gathering Dreams says
Thank you 🙂
Supriya Kutty says
These ideas are truly very amazing and are surely must-try ones, will surely gonna make them and let you know on how it cooked and tasted as well as sharing this with my friends as well who are more into fitness thing and have less time to devote to fitness so having these recipes will surely help them
Sara @ Gathering Dreams says
Thanks Supriya 🙂 I hope you will enjoy these recipes!
Pablo says
thank you for the post I really like the couscous
Sara @ Gathering Dreams says
Glad you like it, Pablo 🙂