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21 Easy And Nutritious Meal Prep Recipes If You’re Trying To Eat A Little Healthier

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Your hungry future self will always thank you.

If you’re looking for easy and healthy meal prep recipes to feed the week ahead, you’ve come to the right place. 🥑


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Meal preparation can save you money, eliminate the stress that comes from worrying about what to cook, and reduce your actual time in the kitchen.

So we’ve rounded up several of our favorite make-ahead recipes, from breakfast shakes to classic chicken and veggie lunches, to meal prep options that are vegetarian, vegan, and Whole30-friendly.

If you have a favorite meal prep recipe to add, please share in the comments!


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There’s nothing like a recipe packed with protein and flavor, * and * it takes less than 30 minutes to prepare. Several of these ingredients are staples that you probably already have in your pantry: like honey, soy sauce, and rice.

Prescription: Teriyaki Chicken Stir Fry with Monday-Friday Meal Prep


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Do you want to improve your chicken game? Try this. The pesto adds a ton of flavor, and you can toss the green beans in a skillet with olive oil or bake them in the oven. Best of all? Everything comes together in about 20 minutes.

Prescription: Chicken and veggie pesto for weekday meal prep


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Meatless Monday just got a bit better with these Fajita Bowls. There’s no need to worry about taste because these veggies are flavored with cumin, chili, smoked paprika, and red pepper flakes.

Prescription: Portobello Fajita Bowl Meal Prep


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A breakfast smoothie is a great way to start your morning. Prepare your fruits the night before, then mix in the morning. This mixed berry version has blackberries, strawberries, raspberries, and blueberries. Toss with milk and Greek yogurt for extra protein, and voila.

Prescription: Mixed Berry Smoothie Meal Prep


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This omega-3-packed meal is perfect for sharing, and salmon is prepared in two different ways: with a paprika-garlic dressing and a balsamic soy sauce. Choose your option!

Prescription: Salmon meal prep in two ways



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Some may dismiss jarred salads as a simple trend, but they actually serve a practical purpose: to make sure your salads don’t get soggy ahead of time. The trick is to add the dressing first before adding anything else. Then add the rest of your vegetables and protein. When you’re ready, shake it up and enjoy!

Prescription: Mason Jar Salad Food Preparation


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Say goodbye to eating out when it comes to burrito bowls and hello to these homemade versions. Not only will this recipe save you money, but most of it is made in one pan, saving you time and cleanup, too. For a vegetarian option, substitute more veggies or soy for the chicken.

Prescription: Chicken burrito bowls for weekday meal prep


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The recipe is two-part but very easy. Start by cooking the potatoes, carrots, onions, and Brussels sprouts in a skillet. While the vegetables are cooking, start with the chicken. Make an easy honey mustard sauce with Dijon mustard, honey, herbs, and garlic. You will have a simple but satisfying meal in no time.

Prescription: Easy Honey Mustard Chicken Flour Making


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Who knew you could cook your favorite takeout in one pan? And making your own teriyaki sauce is even tastier (and better for you!) Than store-bought stuff.

Prescription: Preparing teriyaki chicken flour in a skillet


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Meal prep doesn’t have to be just for foods cooked on the stove. Make your shakes ahead of time and store in a freezer-safe bag for up to 8-12 months. When ready, toss with your choice of milk and Greek yogurt.

Prescription: Spinach Banana Kiwi Smoothie Made Ahead


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You can’t beat a meal prepared with a hint of flavor, and this combination of green curry and coconut milk delivers. If you’re not in the mood for something spicy, use a milder yellow curry paste for the sauce.

Prescription: Whole30 Coconut Curry Meal Prep


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This recipe is so simple that anyone can cook it. All you need to do is sauté the chicken in oil and spices. Then remove the chicken, cook the vegetables with garlic, and add the cooked pasta. It all comes together very quickly.

Prescription: Garlic Chicken and Vegetable Pasta for Meal Prep


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This make-ahead meal features seasoned ground turkey that is cooked with diced canned tomatoes. You will serve it with brown rice and top with black beans, corn, sauteed vegetables, cheese, salsa, and a lemon wedge. Who can say no to that?

Prescription: Turkey taco bowls to prepare meals during the week


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A tropical smoothie that’s ready in less than a couple of minutes is unbeatable. Freeze the pineapple, mango, and oranges in a freezer-safe container, then toss with milk and Greek yogurt, and breakfast (or a snack!) Will be served.

Prescription: Pineapple, Orange, and Mango Smoothie Made Ahead


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Any meal prep recipe made with homemade hummus is always going to win. This Mediterranean-inspired option has quinoa, marinated vegetables, and hummus. If you want to keep this dish vegan, replace the feta cheese with tahini.

Prescription: Mediterranean-style meal preparation


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This veggie-filled recipe is perfect for days when you have a ton of leftover veggies in the fridge and need to use them ASAP. Roast all your veggies on a platter with seasoned chickpeas and sweet potatoes, then serve them over brown rice with the sauce of your choice. This recipe features two types: a cilantro-lime sauce made with Greek yogurt and a soy-maple dressing that is perfectly salty and sweet.

Prescription: Vegetarian food preparation with cereal bowl


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Skillet meals are never a disappointment, especially if you’re short on time. In this, the chicken is seasoned with olive oil, salt, pepper, rosemary, thyme and garlic. The trick is to wrap the chicken in parchment paper before cooking; this helps seal in the flavors and ensures that the chicken is perfectly juicy.

Prescription: Chicken and vegetable meal prep in a frying pan

For even more delicious recipes and meal ideas, download the award-winning Tasty app for iOS and Android! 🍳

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