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25 Healthy Meal Prep Ideas
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5 from 21 votes

25 Healthy Meal Prep Ideas

Avoid packaged food and frozen meals this week by preparing nutritious breakfast, lunches, and dinners ahead of time... From protein-packed to vegetarian-friendly, we have plenty of recipe inspiration to get you started! These are the perfect healthy meal prep ideas to meal prep on Sunday in less than 30 minutes!
Cook Time30 mins
Total Time30 mins
Course: Lunch, Main Course
Cuisine: American
Servings: 4 servings
Author: Sara @ Gathering Dreams



  • rice - (brown rice, basmati rice)
  • couscous
  • quinoa
  • whole-wheat pasta
  • sweet potatoes


  • legumes - (chickpeas, beans, lentils)
  • tofu
  • tempeh
  • chicken
  • fish
  • eggs


  • zucchini
  • green leaves - (spinach, kale, swiss chard, salad)
  • spiralized veggies
  • broccoli
  • cauliflower
  • red and yellow peppers
  • tomatoes


How to meal prep

  • Pick one of the meal prep recipes above.
  • Click on the link to find the details of ingredients and instructions.
  • Prep your meal in less than 30 minutes!

Create your own meal prep idea

  • If you feel adventurous, you can create your own healthy meal prep recipes!
  • You need to add carbs, veggies, and protein for the perfect balanced meal!
  • Make sure you add one ingredient from the list above in each group.
  • The best ways to cook healthy vegetables are steaming, baking, or stir-frying (but try not to use more than half a tablespoon of oil per person per meal).
  • Meat and fish are best baked or grilled.
  • Try to pick unprocessed carbs like quinoa, brown rice, and whole-wheat pasta.


Vegan meal prep options
Make sure you add protein to all your meals: I love lentils and chickpeas. Tofu and tempeh are a great alternative to legumes from time to time. You can check more than 100 vegan meal prep ideas here.
Vegetarian meal prep ideas
A great tip for vegetarian (and vegan) meal prep is to use veggies that you don't have to cook. Tomatoes, salad, baby spinach, cucumbers are just some examples. And you can also cheat by buying pre-cut and washed veggies (although they are more expensive!). If you can avoid cooking, you'll be able to prep your meals much faster!
Gluten-Free options
These days there are plenty of gluten-free options to choose from. Quinoa is one of my favorite gluten-free alternatives for a rich, filling meal. It's full of fiber and protein. My Mexican quinoa is one of my favorites. 
Chicken and fish meal prep recipes
I rarely eat meat and fish, but when I do, I want to make sure they are of good quality and raised in a healthy environment. I normally grill or bake fish or white meat for my meal prep recipes. Simply season it with spices, salt, pepper, and a dash of olive oil before cook it, and you'll have a healthy meal in no time.