Starting a healthy meal prep journey can be both exciting and overwhelming. With so many recipes and ideas out there, it can be hard to know where to begin. But don’t worry, we’ve got you covered! In this article, we will provide some simple and delicious meal prep recipes for beginners that are easy-to-follow and perfect for anyone new to meal prepping. Whether you’re looking for breakfast, lunch, dinner, snacks or desserts – we’ve got something for everyone. Plus, we’ll go over some meal prep basics, so you’ll be well-equipped to start your own meal prep routine in no time. So, let’s get started and discover the joy of meal prepping!
Meal Prep Basics
Preparing meals in advance, commonly known as meal prep, is a simple and effective way to save time and ensure you stick to a healthy diet. Whether you have a busy work schedule or simply want to avoid the stress of cooking every day, meal prep is the perfect solution. But where do you start? Don’t worry, we’ve got you covered with some meal prep basics to help you get started on your meal prep journey. From planning ahead to prepping your containers and tools, these tips will set you up for success.
Plan Ahead
When it comes to meal prep, planning ahead is key. In order to have a successful week of meal prep, it’s important to take some time to think carefully about what you’ll be making and when. Here are some tips for effective meal prep planning:
- Start with your schedule: Take a look at your calendar for the upcoming week and think about what your schedule looks like. Will you be working late on any days? Do you have plans to go out to eat with friends? This can help you decide which days you’ll need to prepare meals for in advance and which days you’ll have more time to cook.
- Choose your meals: Once you know which days you’ll need to prep for, it’s time to choose your meals. Look for recipes that are easy to make in large quantities and that can be stored in the fridge or freezer. Make sure to choose meals that will give you a good balance of nutrients and that you’ll actually enjoy eating.
- Make a grocery list: With your meals chosen, it’s time to make a grocery list. Write down everything you’ll need for each recipe and make sure to check your pantry and fridge for any items you might already have on hand.
- Batch cook: To save time during the week, consider batch cooking some of your meals. For example, you could make a big pot of chili or soup that will last for several meals. This can help ensure that you always have something healthy to eat, even on days when you don’t have time to cook.
- Get organized: Finally, it’s important to get organized before you start cooking. Make sure you have all the containers and tools you’ll need, such as measuring cups and food storage containers. Set aside some time to chop vegetables and prep ingredients in advance so that you can quickly put meals together when it’s time to cook.
By following these tips for planning ahead, you’ll be well on your way to successful meal prep. Taking the time to plan out your meals and get organized can save you time and stress during the week, and help ensure that you always have healthy, delicious meals ready to go.
Make a Grocery List
One of the most important steps in meal planning and meal prep is creating a grocery list. A well-planned grocery list can save you time and money, while also helping you make healthier choices. Here are some tips to help you create the perfect grocery list for your meal prep needs:
| Tip | Description |
|---|---|
| Plan your meals | Before you head to the grocery store, plan out your meals for the week. This will help you know exactly what ingredients you need to buy and avoid purchasing unnecessary items. |
| Check your pantry | Take a look at your pantry and fridge to see what items you already have on hand. This will prevent you from buying duplicates and wasting money. |
| Stick to the list | Once you have your grocery list, stick to it! Avoid purchasing items that are not on the list and be mindful of impulse buys. |
| Shop in season | Buying fruits and vegetables that are in season are often cheaper and have better flavor. Do some research before heading to the store or farmers market. |
| Consider frozen and canned options | Frozen and canned fruits and vegetables can be just as nutritious and have a longer shelf life. They are also often more affordable, especially for off-season produce. |
| Don’t forget the staples | Make sure to include pantry staples such as rice, beans, pasta, and canned goods on your list. These items can be used to create a variety of meals and are often affordable. |
By following these tips and creating a grocery list, you can make sure you have everything you need for your meal prep and avoid any last-minute trips to the store. Plus, having a well-stocked pantry can inspire you to create new and exciting meals.
Prep Containers and Tools
When it comes to meal prepping, having the right containers and tools can make all the difference. Here are some essential items to consider:
| Container/Tool | Details |
|---|---|
| Glass or Plastic Containers | Look for containers that are microwave and dishwasher safe. Glass containers may be preferable as they do not stain or retain odors like plastic containers can. |
| Measuring Cups and Spoons | Accuracy in measuring ingredients is key to ensure portion control and nutritional balance in your meals. |
| Sharp Knives | A good set of knives will make prepping ingredients much quicker and easier. |
| Cutting Board | Look for a durable cutting board that is easy to clean and won’t dull your knives. |
| Food Processor/Blender | These tools can be helpful for quickly chopping vegetables or making sauces and marinades. |
| Slow Cooker/Instant Pot | These appliances can make preparing meals a breeze by allowing you to cook large quantities of food at once. |
| Reusable Ice Packs | Make sure you have enough ice packs to keep your meals cool when transporting them to work or school. |
Having these prepping tools and containers on hand will help streamline the meal prep process and make it easier to stick to your healthy eating goals.
Breakfast Ideas
Starting your day with a nutritious and balanced breakfast is crucial for maintaining energy levels throughout the day. However, busy mornings can make it difficult to prepare a healthy meal. That’s where meal prepping comes in handy! By taking a bit of time to prep your breakfast for the week, you can ensure that you start each day off on the right foot. Here are a few simple and delicious breakfast meal prep ideas that are perfect for beginners.
Protein-Packed Overnight Oats
One popular breakfast meal prep option is overnight oats. Not only is it easy to make, but it is also filling and nutritious. Here is a simple recipe for protein-packed overnight oats:
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk
- 1/2 banana, mashed
- 1 tbsp chia seeds
- 1 scoop vanilla protein powder
Instructions:
- Combine all ingredients in a mason jar or container with a lid.
- Stir well to ensure everything is mixed together.
- Place in the refrigerator overnight, or for at least 6 hours.
- In the morning, give it a quick stir before consuming.
This recipe not only provides complex carbohydrates from the oats to keep you full, but it also has added protein from the protein powder and chia seeds. The mashed banana adds sweetness without any added sugars. You can also switch up the fruit and add different toppings to keep things interesting, such as berries or nut butter. Give this recipe a try for a satisfying and nutritious breakfast on-the-go.
Healthy Egg Muffins
One delicious breakfast option to add to your meal prep is a batch of healthy egg muffins. These muffins are packed with protein and can be made with a variety of different vegetables and spices to suit your taste preferences.
Ingredients:
- 8 eggs
- 1/4 cup diced onions
- 1/4 cup diced bell peppers
- 1/4 cup sliced mushrooms
- 1/4 cup spinach leaves
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Optional: shredded cheese or crumbled turkey sausage
Instructions:
- Preheat your oven to 350°F and line a muffin tin with liners or grease it with cooking spray.
- In a mixing bowl, whisk together the eggs, salt, and black pepper until well combined.
- Add in the diced onions, bell peppers, mushrooms, spinach, and any other desired ingredients, such as shredded cheese or cooked turkey sausage.
- Stir together until all ingredients are evenly distributed throughout the mixture.
- Using a ladle or measuring cup, pour the mixture into the prepared muffin tin, filling each muffin cup about 2/3 full.
- Bake for 20-25 minutes or until the muffins are puffy and the edges are golden brown.
These egg muffins are perfect for meal prep since you can make a batch of 8 or 12 and store them in the refrigerator for up to 4 days. Simply reheat them in the microwave for 30 seconds to a minute for a quick and healthy breakfast on the go. Customize the recipe with your favorite vegetables and enjoy a nutritious and easy breakfast option any day of the week.
Fruit and Yogurt Parfait
A Fruit and Yogurt Parfait is a delicious and healthy breakfast option that you can easily prepare in advance. This colorful dish combines yogurt, fresh fruit, and a crunchy granola topping to create a tasty and filling parfait that will keep you energized all morning long.
To make this parfait, you’ll need a few basic ingredients, including your favorite yogurt, fresh fruit, granola, and honey. You can use any type of yogurt you prefer, such as Greek yogurt, coconut yogurt, or almond milk yogurt, depending on your dietary preferences. Choose fresh fruits that are in season, such as strawberries, blueberries, raspberries, and blackberries, for a sweet and tangy flavor that pairs well with the creamy yogurt.
Here’s how to prepare a Fruit and Yogurt Parfait:
Ingredients:
| 1 cup yogurt | 1/2 cup fresh fruit | 1/4 cup granola | 1 tbsp honey |
Instructions:
- Spoon a layer of yogurt into the bottom of a glass or small jar.
- Add a layer of fresh fruit on top of the yogurt.
- Sprinkle a layer of granola on top of the fruit.
- Repeat the layering process until you reach the top of the jar.
- Drizzle honey on top of the final layer of granola.
- Seal the jar with a lid and store in the refrigerator until ready to eat.
The beauty of this recipe is that you can easily customize it to suit your taste preferences. Try different combinations of fruit, granola, and yogurt flavors to discover your favorite pairing. You can also prepare several Fruit and Yogurt Parfaits at once and store them in the refrigerator for a quick and easy breakfast option throughout the week.
Tips:
- Use a mason jar or airtight container for easy storage and transportation.
- You can use frozen fruit if fresh fruit is not available.
- Add nuts or seeds for an extra crunch.
- For a vegan option, use dairy-free yogurt and skip the honey or substitute with agave nectar.
This Fruit and Yogurt Parfait is a simple and delicious breakfast that you can enjoy without spending hours in the kitchen. With a little bit of preparation, you can set yourself up for a healthy and satisfying meal that will help you power through your day.
Lunch Recipes
As midday approaches, the need for a nourishing and filling lunch becomes increasingly important. Whether you’re looking to save money on eating out, or simply want to enjoy a delicious meal from the comfort of your own home or office, meal prep is the answer. With these simple and flavorful recipes, you can say goodbye to boring sandwiches and hello to a variety of satisfying lunch options that will keep you fueled and satisfied throughout the day. So, grab your meal prep containers and let’s get started!
Burrito Bowl
One of the most popular and delicious meal prep options is the Burrito Bowl. This dish is packed with flavor and nutrition, making it a perfect choice for lunchtime. Here’s how you can prep this meal:
First, cook a large batch of brown rice according to package instructions. Then, brown some ground beef in a skillet, seasoning it with a mix of spices such as cumin, paprika, chili powder, and garlic powder. Drain any excess fat from the beef and set it aside.
Next, dice up some bell peppers and onions and sauté them in the same skillet you used for the beef. Once they are tender, add in a can of drained and rinsed black beans and heat everything through.
Now it’s time to assemble your Burrito Bowl. Start with a base of brown rice and add a generous spoonful of the beef mixture. Then, top with the sautéed peppers and onions, along with some freshly diced tomatoes and a handful of grated cheddar cheese.
For an extra boost of flavor and nutrition, you can also add some sliced avocado, shredded lettuce, and fresh cilantro. To keep your Burrito Bowls fresh, divide them into airtight containers and store them in the fridge until you’re ready to eat.
Ingredient List:
- Brown rice
- Ground beef
- Cumin
- Paprika
- Chili powder
- Garlic powder
- Bell peppers
- Onions
- Black beans
- Tomatoes
- Cheddar cheese
- Avocado
- Lettuce
- Cilantro
Instructions:
| Step | Instructions |
|---|---|
| 1 | Cook a large batch of brown rice according to package instructions. |
| 2 | Brown some ground beef in a skillet, seasoning it with a mix of spices such as cumin, paprika, chili powder, and garlic powder. Drain any excess fat from the beef and set it aside. |
| 3 | Dice up some bell peppers and onions and sauté them in the same skillet you used for the beef. Once they are tender, add in a can of drained and rinsed black beans and heat everything through. |
| 4 | Assemble your Burrito Bowl by starting with a base of brown rice and adding a generous spoonful of the beef mixture. Then, top with the sautéed peppers and onions, along with some freshly diced tomatoes and a handful of grated cheddar cheese. |
| 5 | Add sliced avocado, shredded lettuce, and fresh cilantro (optional) for an extra boost of flavor and nutrition. |
| 6 | Divide into airtight containers and store in the fridge until ready to eat. |
Quinoa Salad
Another delicious and easy meal prep recipe is a quinoa salad. Quinoa is a healthy and nutritious grain that is high in protein and fiber, making it a great addition to any meal. This salad can be made with a variety of fresh vegetables and a flavorful dressing. Here is a step-by-step guide on how to prepare the quinoa salad:
- Ingredients:
- 1 cup quinoa
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Instructions:
- Rinse the quinoa well in a fine mesh strainer and add it to a pot with 2 cups of water. Bring to a boil, reduce the heat to a simmer, cover, and let cook for 15 minutes.
- Remove from heat and let sit for 5 minutes, then fluff with a fork.
- In a large bowl, combine the cooked quinoa, diced peppers, cucumber, red onion, cherry tomatoes, parsley, and mint.
- In a small bowl, whisk together the olive oil, lemon juice, honey, mustard, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
- Divide the salad among 4 meal prep containers and refrigerate until ready to eat.
This quinoa salad is a filling and nutritious meal that can be enjoyed for lunch or dinner. The combination of fresh vegetables and flavorful dressing makes it a tasty and satisfying dish that will keep you satisfied throughout the day. Plus, the meal prep containers make it easy to grab and go on busy weekdays.
Chicken and Veggie Stir Fry
One simple and delicious meal prep recipe that is perfect for lunch or dinner is a chicken and veggie stir fry. This dish is easy to make and can be customized with your favorite vegetables and sauces. Here’s how to make it in just a few simple steps:
- Start by cooking your choice of rice or noodles according to package instructions.
- While the rice or noodles are cooking, heat a tablespoon of oil in a large skillet over medium-high heat.
- Add diced chicken breast to the skillet and cook for 5-7 minutes or until browned on all sides.
- Next, add your choice of vegetables to the skillet. Some great options are broccoli, bell peppers, onions, and carrots. Cook for an additional 5-7 minutes or until the vegetables are tender.
- In a small bowl, mix together soy sauce, garlic, ginger, and honey to create a flavorful sauce.
- Pour the sauce over the chicken and veggies in the skillet, stirring to coat everything evenly. Cook for another 2-3 minutes or until the sauce has thickened slightly.
- Finally, divide the rice or noodles into meal prep containers and add the chicken and veggie stir fry on top.
Not only is this chicken and veggie stir fry delicious, but it’s also packed with protein and veggies to keep you feeling full and satisfied throughout the day. Plus, by prepping it ahead of time, you can easily grab a healthy lunch or dinner on busy days without any extra stress.
Dinner Options
As the day winds down, there’s nothing better than coming home to a delicious and satisfying dinner. If you’ve spent your busy day meal prepping, all you need to do is heat up your already-prepared meal and enjoy. From succulent salmon to flavorful turkey chili, these meal prep dinner ideas will not only leave your taste buds satisfied but also make your meal planning a breeze. Let’s dive in!
Baked Lemon Salmon
One delicious and easy dinner option for your meal prep is baked lemon salmon. Salmon is a great source of protein and heart-healthy omega-3 fatty acids. This recipe adds a fresh burst of flavor with lemon and herbs. To prepare this dish, follow these steps:
- Preheat your oven to 375°F (190°C).
- Line a baking sheet with parchment paper.
- Place the salmon fillets on the prepared baking sheet.
- Drizzle extra-virgin olive oil over the salmon.
- Squeeze fresh lemon juice over the salmon.
- Sprinkle garlic powder, dried parsley, and salt and pepper over the salmon.
- Place lemon slices on top of each fillet.
- Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
This simple and flavorful dish is perfect for a quick and healthy dinner. You can pair the salmon with roasted vegetables or a side salad for a complete meal. Plus, by prepping this dish ahead of time, you’ll save yourself time and stress during the week.
Turkey Chili
This hearty and satisfying turkey chili is a great option for meal prep. It’s packed with protein and flavor, and is easy to make in a large batch for the week ahead. Here’s what you’ll need:
- 1 lb ground turkey
- 1 onion, chopped
- 1 red bell pepper, chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 tablespoon ground cumin
- 2 tablespoons chili powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup water
To make the chili, start by browning the ground turkey in a large pot over medium-high heat. Use a wooden spoon to break up any large chunks. Add the onion, red bell pepper, and garlic to the pot and cook until the vegetables are tender, about 5 minutes.
Next, add the diced tomatoes, tomato sauce, black beans, kidney beans, cumin, chili powder, paprika, salt, and pepper to the pot. Stir everything together until well combined. Add the water and stir again.
Bring the chili to a boil, then reduce the heat to low and simmer for 30 minutes, stirring occasionally. If the chili is too thick, you can add a little more water until it reaches your desired consistency.
Once the chili is done, divide it into meal prep containers and store in the fridge or freezer until ready to enjoy. When you’re ready to eat, simply reheat in the microwave or on the stove until hot.
This turkey chili is a delicious and nutritious meal prep option that will keep you full and satisfied throughout the week.
Vegetarian Stuffed Peppers
Looking for a hearty and filling vegetarian dinner option? These stuffed peppers are not only delicious, but also packed with protein and veggies. Here’s what you’ll need to make this recipe:
| Ingredients | Amount |
|---|---|
| Large bell peppers | 4 |
| Quinoa | 1 cup |
| Black beans, drained and rinsed | 1 can |
| Corn kernels, canned or frozen | 1 cup |
| Cherry tomatoes, chopped | 1 cup |
| Shredded cheddar cheese | 1/2 cup |
| Chopped fresh parsley | 2 tablespoons |
| Olive oil | 2 tablespoons |
| Salt and pepper | To taste |
To make the dish, start by preheating your oven to 375°F. Cut off the tops of the bell peppers and remove the seeds and membranes. In a pot, cook the quinoa according to the package instructions.
While the quinoa is cooking, heat the olive oil in a pan over medium heat. Add the cherry tomatoes and corn, and cook for about 5 minutes until the tomatoes are soft and the corn is slightly browned. Add the black beans to the pan and stir until heated through.
Once the quinoa is cooked, stir it into the pan with the veggies and beans. Mix in the chopped parsley and season with salt and pepper to taste.
Place the four bell peppers in a baking dish and fill each pepper with the quinoa mixture. Top each pepper with shredded cheddar cheese. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
These vegetarian stuffed peppers are the perfect combination of savory and satisfying, packed with protein and veggies to keep you going all evening long.
Snacks and Desserts
As the day goes on, hunger tends to strike more frequently. To avoid unhealthy snacking, it’s important to have delicious, quick and easy options on hand. Additionally, a little something sweet can be a great reward after a long day. That’s why incorporating satisfying snacks and desserts into your meal prep routine is a smart choice. Here are some mouth-watering ideas that will keep you fueled and satisfied all day long.
Crispy Roasted Chickpeas
If you’re looking for a delicious, healthy and satisfying snack to add to your meal prep routine, look no further than crispy roasted chickpeas! This simple recipe is easy to make and can be tailored to your taste preferences. Here’s how to make it:
Ingredients:
- 1 can of chickpeas
- 1 tablespoon of olive oil
- 1 teaspoon of paprika
- 1 teaspoon of cumin
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of salt
Instructions:
- Preheat your oven to 400°F (205°C).
- Drain and rinse the chickpeas and pat them dry with a paper towel.
- In a bowl, mix the chickpeas with the olive oil, paprika, cumin, garlic powder, and salt until the chickpeas are evenly coated.
- Spread the chickpeas in a single layer on a baking sheet lined with parchment paper.
- Bake for 20-30 minutes, stirring the chickpeas every 10 minutes, until they are crispy and golden brown.
- Remove from the oven and let them cool for a few minutes before enjoying.
Tips:
- You can customize the seasoning to your liking – try adding chili powder or curry powder for some extra flavor.
- Make sure the chickpeas are completely dry before coating them in the seasoning to ensure they get crispy.
- Store the roasted chickpeas in an airtight container at room temperature for up to 3 days.
These crispy roasted chickpeas make a great snack on their own, or you can add them to salads or grain bowls for a protein and fiber boost. Give them a try for a simple and delicious addition to your meal prep routine!
Apple Slices with Almond Butter
A simple yet delicious snack that you can include in your meal prep is apple slices with almond butter. Not only is it easy to prepare, but it also provides a satisfying balance of fiber, healthy fats, and protein. Here’s how to make it:
Ingredients:
- Fresh apples
- Almond butter
Instructions:
- Wash the apples thoroughly and slice them thinly.
- Spread a teaspoon of almond butter onto each apple slice.
- Arrange the apple slices in a container and store them in the refrigerator until needed.
It’s that simple! You can also sprinkle some cinnamon on top of the almond butter for an extra kick of flavor. This snack is perfect for mid-day cravings or as a post-workout snack. Plus, it’s a healthy alternative to sugary snacks or processed foods.
Dark Chocolate Energy Bites
These Dark Chocolate Energy Bites are the perfect snack for satisfying your sweet tooth cravings while also providing a healthy energy boost. Here’s what you’ll need to make them:
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/3 cup honey
- 1/2 cup dark chocolate chips
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
To begin, combine all of the ingredients in a mixing bowl until well mixed. Using a spoon or cookie scoop, form the mixture into small balls and place them on a baking sheet lined with parchment paper. Chill the energy bites in the refrigerator for at least 30 minutes to help them firm up.
These Dark Chocolate Energy Bites are a great snack to have on hand when you need a quick boost of energy. Plus, they’re a healthier alternative to processed snacks or sugary treats. Keep a batch in the fridge for easy snacking throughout the week.
Conclusion
In conclusion, meal prepping can be an excellent way to save time and stick to a healthy diet. By planning and preparing meals ahead of time, you can avoid the stress and temptation of last-minute food decisions. Whether you are a beginner or a seasoned meal prepper, these simple and delicious recipes can help you get started or add some variety to your routine. Remember to choose recipes that fit your dietary preferences and adjust portions as needed. With a little bit of organization and a few key ingredients, you can create tasty and nutritious meals that will make your week run more smoothly. So, why not give meal prepping a try? Your body and your schedule will thank you.
Frequently Asked Questions
How long will meal prep meals last in the fridge?
Most meal prep meals will last for 3-4 days in the fridge if stored properly in airtight containers.
Can I freeze my meal prep meals?
Yes, many meal prep meals can be frozen for later use. Be sure to properly label and store them in freezer-safe containers.
Do I need to cook all of my meal prep meals ahead of time?
No, some meals can be prepped ahead of time and then cooked when ready to eat for a fresher taste.
Can I use plastic containers for my meal prep meals?
Yes, plastic containers are a great option for meal prep. Just be sure to choose containers that are microwave and dishwasher safe.
How much food should I prep for each meal?
This will depend on your personal goals and dietary needs. A good rule of thumb is to prep enough food for 3-4 days worth of meals.
Do I need to use all organic ingredients for my meal prep?
No, it is not necessary to use all organic ingredients for your meal prep. Choose ingredients that fit within your budget and dietary preferences.
Can I substitute ingredients in the meal prep recipes?
Yes, feel free to substitute ingredients in the meal prep recipes to fit your taste preferences or dietary needs.
How can I prevent my meal prep meals from becoming repetitive?
Switch up the protein or vegetables in your meals, add different seasonings or sauces, or try different cooking methods to prevent repetitive meals.
Do I need to count calories for my meal prep meals?
This will depend on your personal goals and dietary needs. Some people may need to track their calorie intake, while others do not.
How can I make meal prep easier for myself?
Prep ingredients in bulk, use a slow cooker or instant pot, and choose easy and simple recipes to make meal prep easier for yourself.
