Cooking yourself and your family a healthy meal 3 times a day is a hassle to say the least. That’s why we’ve compiled these recipes to give you 28 healthy meal prep ideas – for breakfast, lunch, and dinner.
Consider adding these ideas to a rotating meal plan to make your weekly meals a breeze.
Affiliate Disclaimer
This blog includes “affiliate links” where I will receive a small commission if you make a purchase after clicking the link at no additional cost to you. However, all opinions are my own and I only endorse companies that I genuinely recommend.
We participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. We also participate in affiliate programs with other sites and are compensated for referring traffic and business to these companies.
This sort of income helps make this blog possible, so thank you!
Table of Contents
3 Tips For Healthy Meal Prep
28 Healthy Ideas For Meal Prep
- Healthy Dinner Meal Prep Ideas
- 1. Thai Red Curry with Vegetables
- 2. Turkey Chili
- 3. Easy Homemade Lasagna
- 4. Vegetarian Enchiladas
- 5. Cheesy Chicken Broccoli Rice Casserole
- 6. Chicken Fajitas
- 7. Broccoli and Cheese Soup
- 8. Slow Cooker Chicken Tortilla Soup
- 9. Italian Lentil Soup Recipe
- 10. Split Pea Soup
- 11. 5-Ingredient White Chicken Chili Recipe
Helpful Tools for Easy, Healthy Meal Prep
3 Tips for Healthy Meal Prep
Before getting into the different recipes for you to try, let’s cover a couple tips for making sure your meal prep is healthy and easy.
Keep Portions in Mind
While all the recipes listed below are healthy, if you split them up into larger portions than necessary, you may still end up overeating. To keep things as healthy as possible, keep in mind how much you want to be eating in any single serving. While there’s nothing wrong with having a big, satisfying meal, it’s worth keeping in mind while you’re prepping!
Use Healthier Ingredients
Any of these recipes can be made that much healthier by doing things like:
- Adding more veggies
- Using whole wheat bread/pasta instead of white
- Using less oil
- Choosing leaner types of meat
Feel free to get creative to find variations for any of these recipes that better suit your diet!
Also, if you or your family have any dietary restrictions, get creative and try customizing the recipes to make them work! To make this easier on you, we’ve labeled all the recipes below with common allergens, and whether or not they’re vegan-friendly, vegetarian-friendly, or gluten-free.
Make What you Like
Healthy food can often be, for lack of a better term, boring. While we’ve tried to avoid those boring recipes on this list, you may still not be as interested in some of these recipes.
Guess what… that’s ok!
While meal prep is easy and convenient, especially if you’re a beginner, it will lead to you eating the same meal more than once. This is why you must be making meals you actually like. Even if something’s super healthy, if you don’t enjoy it, you probably won’t stick to a meal prep plan.
While it may seem obvious, there’s nothing worse than making a huge batch of a new recipe only to find out it’s not for you. Keep this in mind when trying out any of the recipes listed below! Remember, while making healthy meals is important, actually enjoying them is important too.
28 Healthy Ideas for Meal Prep
Healthy Breakfast Meal Prep Ideas
1. Freezer Friendly Breakfast Burritos
Recipe from onceuponachef.com
These are a great, protein-packed breakfast option that can easily be heated up in the oven or microwave. They’re also completely customizable making them perfect for those preparing for multiple people. Consider swapping out white tortillas for whole wheat to make these a bit healthier:)
Can be made Vegetarian with no Meat
2. Freezer Meal Quiche
Recipe from Sweetphi.com
Another great egg-based recipe, this is perfect for an easy recipe that feels much greater than the sum of its parts. Another meal that’s highly customizable, have fun experimenting with all sorts of different toppings!
Can be made Vegetarian with no Meat
3. Easy Baked Oatmeal
Recipe from eatingbirdfood.com
This meal was everywhere on the internet a while back, and for good reason! It’s a highly-customizable, delicious alternative to classic oatmeal. It’s also perfect for meal prep, with either a small batch kept in the fridge, or more servings put away in the freezer. Omit the syrup and pile on the fruit for an even healthier variation.
Can be made vegan by omitting the egg and using plant-based milk
Gluten-free
Contains Nuts (can easily be omitted)
4. Easy Basic Overnight Oats
Recipe from eatingbirdfood.com
Another trendy, and endlessly customizable oatmeal recipe, consider trying out overnight oats as an alternative to a standard bowl of oatmeal. Keep in mind that these aren’t ideal for freezing and won’t last as long as some of the other recipes on our list. Still, these are a great option that will still last for a decent length of time in the fridge.
Can be made vegan with non-dairy milk
Gluten-free
5. Morning Glory Breakfast Muffins
Recipe from thenaturalnurturer.com
Simple. Classic. You can’t go wrong with muffins as part of your breakfast meal prep.
These are great for leaving out as a quick and easy breakfast or for freezing. They’re also a great way to sneak some veggies past a picky eater;) Because this is a pretty basic recipe, there’s tons of room for your own customization – so get creative!
Vegetarian
Contains Nuts (can easily be omitted)
6. Breakfast Egg Muffins
Recipe from cafedelites.com
A great, protein-rich alternative to the muffin recipe above, consider these mini frittatas for your breakfast meal prep. While this recipe contains 3 different variations, there are endless variations you can try with different combos of veggies, cheeses, and meats.
Can be made vegetarian without meat
Gluten-free
7. Meal Prep Breakfast Sandwiches
Recipe from pinchofyum.com
Another highly-customizable egg-based recipe, these freezer-ready breakfast sandwiches are perfect for warming up in the oven and taking on the go. There’s seriously so much you can do with these, from different veggie/meat mixes in the egg to getting creative with sauces and toppings.
Can be made Vegetarian-Friendly without Meat
8. Banana Bread
Recipe from sallysbakingaddiction.com
What breakfast meal prep would be complete without banana bread? Another classic staple, and a great way to use up too-far-gone bananas, this is an easy go-to recipe.
Vegetarian
9. Sheet Pan Protein Pancakes
Recipe from sweetpeasandsaffron.com
Protein pancakes are a great way to make a treat like pancakes just a little bit healthier. They’re even better when you can meal prep them using a sheet tray recipe! Similar to baked oatmeal, this is a great alternative to a breakfast classic.
Vegetarian
Healthy Lunch Meal Prep Ideas
1. Mediterranean Chickpea Wraps
Recipe from beautybites.org
Instead of basic sandwiches, these chickpea wraps are a great alternative. As she recommends, don’t assemble these sandwiches for your meal prep. Instead, just make all the fillings and wrap them up whenever you’re ready to eat!
Vegan
Can be made Gluten-Free with no GF Tortillas
2. Different Kinds of Salad
Recipe from barefeetinthekitchen.com
Don’t just stick to a basic combo of lettuce, tomatoes, and dressing! This set of recipes has more than enough salad ideas to last you for months. The key here is to get creative with your combos and experiment a little.
Also, it probably goes without saying but store your dressing separately if you’re planning to make these ahead of time. Have fun mixing-and-matching!
Can be made Gluten-Free, Vegan, or Vegetarian depending on Toppings
3. Chicken, Rice, and Broccoli
Recipe from gimmedelicious.com
A meal prep staple, you can’t go wrong with a basic combo of chicken, rice, and broccoli. While this might not be the most exciting recipe on the list, it’s still super healthy and easy to make.
Of course, you don’t have to settle for bland chicken! Get creative with sauces and seasoning to make this recipe your own.
Gluten-Free
4. Korean Beef Bowls
Recipe from therecipecritic.com
A great variation on the previous recipe, swapping out the chicken for Korean beef is a great way to switch things up. If you’re looking for a vegan variation, you could easily swap out the beef in the recipe for tofu instead.
Gluten-Free with GF Soy Sauce
Can be made Vegan and Vegetarian with Tofu
5. Different Bento Boxes
Recipe from thegirlonbloor.com
Another endlessly customizable set of meal prep ideas. you could make a bunch of the same recipe, or mix it up to give yourself variety through the week. If you want something that looks adorable and is super easy to prep, then these are the way to go.
Can be Gluten-Free, Vegan, and Vegetarian Depending on Ingredients
6. Buddha Bowl + Creamy Tahini Sauce
Recipe from sweetpeasandsaffron.com
Another great vegan option, these are sort of like the chickpea wraps from earlier deconstructed. You can also customize these any way you want depending on the veggie combo. With quinoa as the base, they’re also totally gluten-free!
Gluten-Free
Vegan
7. Chicken Pasta Salad
Recipe from healthyfitnessmeals.com
For a protein-packed variation of pasta salad, this recipe is perfect. Get creative with the toppings and seasoning to switch it up. Just remember to keep the dressing separate to avoid soggy veggies!
Can be made Vegetarian without Chicken, or Vegan without Cheese
Can be made Gluten-Free with GF Pasta
8. Turkey Taco Bowls
Recipe from tasty.com
A great protein-packed bowl to take into work. Easily customized, and easy to make – you can have all your lunches for the week ready in about 20 minutes.
Gluten-Free
Healthy Dinner Meal Prep Ideas
1. Thai Red Curry with Vegetables
Recipe from cookieandkate.com
This vegan option is perfect for when you want something light! If you want to make it a little more hearty, lentils and chickpeas would both add a good amount of protein!
Vegan
Gluten-Free
2. Turkey Chili
Recipe from ambitiouskitchen.com
Chili, the ultimate freezer meal. This recipe will store perfect in the freezer for months as an ever-reliable easy dinner. Just make one huge batch and you’re good to go. Swap the turkey out for extra beans if you’re looking for a vegan alternative!
Can be made Vegan with no Meat/Cheese
Gluten-Free
3. Easy Homemade Lasagna
Recipe from spendwithpennies.com
Another contender for the most classic freezer meal, this lasagna is perfect for meal prep. You could easily double the portions in this recipe to make 1 lasagna for now, and 1 to freeze for later!
Vegetarian
Can be made Gluten-Free with GF Noodles
4. Vegetarian Enchiladas
Recipe from feastingathome.com
Another meal perfect for making in bulk in freezing, these enchiladas are easy and super healthy. While this recipe is vegetarian, you could easily add in any meat of your choosing to make it a bit heartier.
Vegetarian
Can be made Vegan without Cheese
5. Cheesy Chicken Broccoli Rice Casserole
Recipe from jocooks.com
30 minutes, one pot, freezer ready. It doesn’t get easier than this. You can easily make this recipe a little healthier by using less cheese, and upping the veggie content.
Gluten-Free
6. Chicken Fajitas
Recipe from downshiftology.com
This is a quick and easy recipe perfect for the freezer, or for portioning up. Just heat up when you’re ready to eat and prepare them into tortillas. You could also pair with rice for a healthier/gluten-free option. Pair with sour cream, salsa, or guac!
Can be made Gluten-Free with Rice
7. Broccoli and Cheese Soup
Recipe from averiecooks.com
Another ready-made freezer meal, this Panera-inspired recipe is perfect for the colder months. Consider using less cheese and cream for a lighter, healthier variation.
Vegetarian
Gluten-Free
8. Slow Cooker Chicken Tortilla Soup
Recipe from thepioneerwoman.com
A true one-pot slow cooker recipe, you could make this amazing soup with your eyes closed. Perfect for those who don’t want to spend hours in the kitchen for their meal prep, this recipe only involves around 10 minutes of total prep time!
Gluten-Free
9. Italian Lentil Soup
Recipe from gimmesomeoven.com
Super healthy, protein-packed, and perfect for cold winter nights. There’s also tons of room for variations with options to add in some meat, switch up the veggies, or omit the cheese to make it vegan.
Vegetarian
Gluten-Free
Can be made Vegan with No Cheese
10. Split Pea Soup
Recipe from cookingclassy.com
Super cheap and easy, just like all the best recipes on this list! This recipe can be made vegan if you omit the pork, just keep in mind it might lose a bit of flavor!
Gluten-Free
Can be Made Vegan with no Pork
11. 5-Ingredient White Chicken Chili Recipe
Recipe from gimmesomeoven.com
OK, last soup I promise. A great alternative to the turkey chili earlier on the list, this recipe is highly customizable to suit your needs. It can also easily be made in a slow cooker for even easier cooking.
Gluten-Free
Helpful Tools for Easy, Healthy Meal Prep
Hopefully these recipes inspire you on your meal prep journey! To make things even easier, here’s a few tools we highly recommend.
Good Containers
You’ll want to find containers that both transport easily, and are OK to put in the freezer.
These deli containers can work great for portioning individual servings, and for transport.
These reusable takeout style containers are also super lightweight, and cheap.
Mason jars are a must have for overnight oats!
Finally, if you’re looking for bento boxes there are a ton of cute ones on Amazon.
A Slow Cooker
If you don’t already have a slow cooker, getting one for meal prep will make your life so much easier. You could use a slow cooker for pretty much all the soups on this list to save yourself a bunch of prep time.
This slow cooker from Instant Pot is a great pick!
The Right Pans & Trays
For a couple of the recipes on the list, you’ll need either a sheet pan or muffin tray which are both super useful to have around.
Also, for putting full meals straight into the freezer, it’s handy to have an extra casserole dish or two available.
Grocery Delivery
You’re probably meal prepping to help save time, which is why using grocery delivery for your meal prep is a match made in heaven. You can do all your groceries for the week in a matter of minutes, putting shopping fully on autopilot.
There are a few different services you can use, but one of the best is Instacart, with Amazon Fresh being a good alternative!
Happy Meal Prepping!
Hopefully you were able to find some healthy meal prep ideas that suit you on this list! A big thank you to all the recipe creators – this list wouldn’t be possible without all of them!
Bonus points to you if you recognized any of these recipes from our previous recipe round-ups: 20 Meals to Take to Someone, or the 12 Recipes from Time-Saving Tips for Easy Freezer Meals.
If you’re brand new to meal prep, check out our full guide on meal planning to set yourself up with a rotating roster of meals to make week after week!
Or get the full workbook delivered straight to your email by filling out the form below:
