Home Recipe Roundup 37 Easy Meal Prep Recipes for The Whole Week

37 Easy Meal Prep Recipes for The Whole Week

Stay on top of your week with these 37 easy meal prep recipes.

From chia pudding to chickpea salad, you’ll find plenty of healthy make-ahead meals to choose from.

Healthy meal prep recipe Grain Bowl with Quinoa Kale Butternut Squash and Chickpeas
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30+ Budget Friendly Meal Prep Ideas

Meal prepping once or twice a week is a surefire way to cut down on stress.

So, instead of scrambling to cook every night after work, just spend one afternoon in the kitchen.

Then you can enjoy healthy homemade food all week long!

Between the spicy fajitas, colorful noodle bowls, and fragrant stir-frys, I know you’ll be thrilled to come home to any of these fantastic meal prep recipes.

Healthy Meal Prep Recipes for Breakfast

Strawberry banana granola parfaits in three mason jars on top of wooden table.

Strawberry Banana Granola Parfaits

Yogurt, granola, and fruit are the best way to start the day.

Don’t believe me? Try a spoonful of these crunchy, fruity, and creamy parfaits.

Make them the night before and put them in the fridge for an elegant but easy breakfast sundae.

Different variants of overnight oats on mason jars topped with berries.
Source: Cookingclassy.com

Overnight Oats

Overnight oats are a no-cook breakfast meal, soaking up flavors while you sleep.

Mix raw oats with your choice of milk, a pinch of salt, maybe a sweetener, and let them chill.

You’ll then wake up to a creamy, hearty base ready to top with anything from banana to chocolate peanut butter.

It’s a prep-once, eat-all-week kind of deal—your tastebuds will thank you every morning.

Paula Deen Breakfast Casserole

Paula Deen’s breakfast casserole is like a Southern hug on a plate.

You’ve got soft bread, sweet maple sausage, and a gooey cheese middle, all crowned with a creamy egg custard.

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Whip this up on Sunday, then just reheat and beat those manic mornings with a hearty, homemade start.

Source: Wholefully.com

Healthy Meal Prep Breakfast Sandwiches

Having trouble sticking to a diet? I know it’s not always easy, especially when bagels and pancakes are so tempting.

So, set yourself up for success with these easy but delicious meal prep breakfast sandwiches.

Made with whole-grain muffins and an egg and spinach patty, they’re a healthy alternative to breakfast at the drive-thru.

Bitten egg muffins stack on a white serving plate.
Source: Cafedelites.com

Meal Prep Egg Muffins

Meal prep egg muffins are the busy morning’s best friend.

Think mini frittatas you can customize.

With three flavors at your fingertips, variety is on your side!

They’re like personal-sized pockets of protein, ready to grab and go.

Make a batch on Sunday, and you’ve got a quick bite ready for enjoyment all week long.

Breakfast burrito with dips.
Source: Budgetbytes.com

Breakfast Burritos

These wholesome breakfast burritos are fast food done right.

Make them up the night before and the kids will thank you as they grab one on their way out the door.

Make Ahead Lunch Ideas

Quinoa Lentil Salad on a bowl.
Source: Alenamenko.com

Quinoa Lentil Salad

This nutritious, gluten-free, and vegetarian meal doesn’t take much to throw together.

Simply cook the quinoa and lentils beforehand, slice the other ingredients, and then toss everything into a bowl together when you’re ready to eat.

Source: Theviewfromgreatisland.com

Lunch Prep: Instant Pot Wheat Berry Salad

Made in the Instant Pot, this recipe is a true time-saver.

The wheat berries cook to fluffy perfection in just over 30 minutes, leaving you free to prep the rest of the ingredients. 

With carrots, cucumbers, cheese, cranberries, and toasted pecans in the mix, you’ll have a dazzling array of tastes and textures to enjoy when lunch rolls around!

Apple quinoa salad on plate made with kale, quinoa, diced apples, roasted sweet potatoes, pistachios, and maple balsamic dressing.
Source: Lexiscleankitchen.com

Apple, Sweet Potato and Kale Quinoa Salad 

This delicious fall salad is a keeper.

Made with kale, quinoa, diced apples, roasted sweet potatoes, pistachios, and maple balsamic dressing, it’s out of this world.

Source: Downshiftology.com

Mediterranean Chickpea Salad

Packed with fresh herbs, crisp vegetables, and nutty chickpeas, this dish is anything but boring.

And unlike most salads, this one won’t get soggy if you leave it sitting for a while.

In fact, quite the opposite. It’ll taste even better if you give the flavors time to mingle.

Make ahead, and you can store this salad in the fridge for up to five days.

Top view of Caprese chicken pasta salad on white plate.
Source: Halfbakedharvest.com

Caprese Chicken Pasta Salad

Caprese chicken pasta salad is a vibrant mix of grilled chicken, pasta, tomatoes, and mozzarella, all hugged by a sweet balsamic glaze.

What a colorful pick for your weekly meal prep!

Toss it together on a Sunday, and you’ve got a fresh, zesty companion for your busy weekdays.

Noodles served with beans, cucumber, chicken and sesame in a bowl.
Source: Pinchofyum.com

Sesame Noodle Bowls

Nutty and filling, there’s a whole lot of goodness in these Asian-style noodle bowls.

And better still, they’re super easy.

The creamy sauce shakes up in a jar, and the noodles are ready in minutes. This is my kind of desk lunch!

BLT Pasta Salad with Crispy Bacon, Tomatoes, Lettuce and Scallions

BLT Pasta Salad

BLT pasta salad turns the classic sandwich into a robust, healthy meal.

Bacon, lettuce, and tomatoes are all tossed with al dente pasta and a zesty dressing.

It’s easy to make and even easier to love.

Keep it chilled, then enjoy it with your choice of protein.

Healthy Salad with Quinoa, Cucumber, Parsley and Onions in a White Bowl

Jennifer Aniston Salad

Maybe Jennifer Aniston shared this on the ‘Friends’ lot, or maybe it’s a just delicious myth.

Either way, this quinoa, chickpea, and pistachio mix is a winner.

Prep this once and you’re ready to take on the week with a smile.

Curried chicken salad meal prep with lettuce, crackers, and fresh fruit.
Source: Theforkedspoon.com

Curried Chicken Salad (Meal Prep)

These curried chicken snack packs aren’t just wholesome and delicious. They’re also totally adorable.

Served in individual lunch boxes, this is how you do deli on the go. 

Mix up the creamy chicken salad first, then package it with lettuce, crackers, and fresh fruit for a well-rounded make-ahead meal. 

Mexican Buddha Bowl

Mexican Buddha Bowls

Mexican Buddha bowls are like a fiesta in a dish.

Think black beans, corn, cherry tomatoes, and avocado, all resting on a bed of brown rice.

Top that with a dollop of guacamole or a squeeze of lime.

Prep on the weekend then come lunchtime, you’ve got an energizing meal for days.

Gazpacho Soup

Ina Garten Gazpacho

Ina Garten’s gazpacho is the perfect summer appetizer.

It’s cool and refreshing, brimming with tomatoes, peppers, and cucumbers.

It’s a tangy, no-cook starter that sets the stage for a grilled chicken or shrimp entrée.

Fix a batch this weekend, and you’ve got the perfect lead-in to summer meals all week.

Broccoli Cheddar Quiche

Broccoli Cheddar Quiche

Broccoli cheddar quiche is a meal prep marvel; flaky crust, creamy eggs & cheddar, and broccoli bits.

Bake it once, slice and chill, then enjoy a slice with a side salad or soup for lunch.

It’s hearty yet light, and you’ll get a good veggie fix.

Trust me, you’ll want this in your fridge for those no-time-to-cook evenings.

Healthy tuna salad on top of tasted brioche served with tomatoes and sliced cucumber.
Source: Ifoodreal.com

Healthy Tuna Salad 

Tuna is loaded with healthy omega 3 fatty acids, making it a great choice for lunchboxes.

This creamy salad is the best way to enjoy healthy fish, with mayo, pickles, celery, and red onion.

It’ll keep for up to five days in the fridge…if hungry family members don’t get to it first!

Greek chicken meal prep bowls made with fresh oregano, zesty lemon, juicy chicken chunks, creamy feta, and healthy vegetables.
Source: Budgetdelicious.com

Greek Chicken Meal Prep Bowls 

Greek food is a favorite in our house. Fresh herbs, Mediterranean flavors, crisp veggies – what’s not to love?!

These Greek chicken bowls are definitely on the list for lunch.

They’re made by mixing fresh oregano, zesty lemon, juicy chicken chunks, creamy feta, and healthy vegetables.

Chicken Waldorf Salad with Grapes, Apples, Walnuts and Lettuce

Waldorf Chicken Salad

Chicken Waldorf salad is another crunch-time MVP.

It’s a fun combo of tender chicken, crisp apples, grapes, celery, and walnuts.

It’s all tossed in a cool creamy dressing the complements the sweetness of the fruits.

Prep one day, stash in containers, and you’ve got a crisp lunch to grab and go.

Deviled egg salad on a bowl.
Source: Therecipewell.com

Deviled Egg Salad

This deviled egg salad is your classic appetizer turned into a scoopable delight.

It packs the punch of mustard and the creaminess of mayo, all jazzed up with paprika.

Keep this egg-citing mix chilled, then scoop onto sandwiches or greens.

It’s the perfect protein fix to break that lunch monotony.

Hearty buffalo chicken bowls with spicy chicken, fresh greens, and brown rice.
Source: Playswellwithbutter.com

Hearty Buffalo Chicken Bowls

These hearty buffalo chicken bowls pack a punch with spicy chicken, fresh greens, and brown rice.

Tossed with crisp veggies and sharp cheese, they’re a full-flavored lunch fix.

Whip up a batch on Sunday, stash them in the fridge, and your week’s lunches are sorted.

Best Meal Prep Ideas for Dinner

Top view of instant pot shredded chicken on a gray plate.
Source: Recipesfromapantry.com

Instant Pot Shredded Chicken 

Crafty cooks know that having cooked chicken in the fridge can save you from a dinner disaster.

Toss your chicken into noodles, rice, pasta, or salad, and voila! Supper is ready!

This recipe gives you two options for your make-ahead meat – spicy or plain.

Both are cooked in the Instant Pot to speed things up and are suitable for gluten-free and Paleo diets.

Meal prep bowl with chicken fajita , brussels sprouts, carrots and veggies.
Source: Allnutritious.com

Healthy Chicken Fajita Meal Prep Bowl (Low-carb)

Ideal as a light supper or wholesome lunch, this classic Mexican dish is both healthy and hearty.

Shredded chicken is seasoned with spices and cooked with vegetables like red peppers and onions. Ditch the tortilla and serve with even more vegetables for a delicious low-carb option.

Chickpea curry topped on white rice.
Source: Gatheringdreams.com

Chickpea Curry

This vegetarian curry is so tasty, you’ll be amazed that it takes only 10 minutes to prep.

Made with canned chickpeas, coconut milk, and spices, this might be the easiest meal prep recipe on the list!

My advice is to make a big pot and freeze the leftovers. You can then reheat and serve it with rice for a quick dinner later in the week.

Chicken meal prep with rice and beans.
Source: Pinchofyum.com

Spicy Chicken Meal Prep with Rice and Beans 

This Caribbean-style dish is a medley of amazing tastes.

First, you’ll season the chicken with cumin, chili powder, and cayenne. Then you’ll cook it together with rice and salsa before stirring in the beans.

Once that mixture has cooled, you can package it up with the other ingredients, including black beans, fresh cilantro, and a bright sunny sauce. 

Spice salmon and vegetables on meal prep bowls.
Source: Primaverakitchen.com

Spicy Salmon Vegetable Meal-Prep Bowls

Eager to get more healthy fish in your diet?

Look no further than these nutritious make-ahead salmon bowls. They’re loaded with spicy salmon and crisp vegetables for a healthy meal that doesn’t taste like bland diet food. 

Make them in advance so you can have yummy goodness on hand when cravings strike.

Hone sesame chicken served on top of white rice in a bowl.
Source: Mealpreponfleek.com

Instant Pot Honey Sesame Chicken 

If you find it hard to resist takeout, you’re going to love this restaurant-ready recipe.

Sticky and sweet, it tastes just like the right deal. 

And it’s freezer-friendly to boot. Just freeze the chicken in a container along with the marinade then thaw and reheat when ready. 

Honey chicken meal prep bowls.
Source: Thegirlonbloor.com

Instant Pot Honey Garlic Chicken Meal Prep Bowls

What would you say if I told you you could have the week’s lunches ready in just 30 minutes?

That’s the magic of meal-prepping! Especially meal-prepping with a secret weapon – the Instant Pot.

Creamy Homemade Chicken and Wild Rice Soup with Mushroom and Carrots

Chicken Wild Rice Soup

Chicken and wild rice soup is a cozy weeknight hero.

Tender chicken and hearty wild rice swim in a creamy broth.

Just like Panera’s, this meal is comfort in a bowl.

Pesto Pasta

Pesto pasta brings zing to your meal-prep game.

Al dente pasta coated in rich, herby pesto, speckled with nutty Parmesan, this dish doesn’t skimp on flavor.

Simple and satisfying, it’s your quick-fix to a homemade lunch that feels gourmet.

Prep it once and enjoy for days.

Tempeh chili meal prep made with tempeh, beans, and spices served with rice and green vegetables.
Source: Liveeatlearn.com

Tempeh Chili Meal Prep 

This gorgeously bright tempeh chili is so quick and easy to make but will save you from thinking about food all week.

It’s a fiery blend of tempeh, beans, and spices served with rice and green vegetables. This dish is vegan, gluten-free, and easy to tweak to your taste.

Rainbow vegetable quinoa stir fry on a bowl.
Source: Simplyquinoa.com

Rainbow Vegetable Quinoa Stir Fry

Forget eating your greens, eat the rainbow instead with this dazzling stir-fry!

It’s a little bit of everything – grains, green vegetables, red peppers, and chunky tofu, all tossed in a lovely soy and ginger sauce.

Grape Jelly Meatballs

These grape jelly meatballs are a curveball for your routine, blending sweet, tangy, and spicy flavors.

They sit well in the fridge and pair well with anything from rice to greens.

Quick to fix, they’ll keep your dinners hassle-free and deliciously different.

Chicken and hummus salad in a bowl made with fluffy grains, creamy hummus, seasoned chicken, and crunchy veggies.
Source: Playswellwithbutter.com

Chicken and Hummus 

Keep supper simple but satisfying with this easy Middle Eastern-inspired recipe.

It’s a shawarma hummus bowl that tastes even better than takeout. 

If you like the sound of fluffy grains, creamy hummus, seasoned chicken, and crunchy veggies, you’ll love this dish.

Sausage and veggies cooked win sheet pan.
Source: Gimmedelicious.com

Healthy 20 Minute Sheet Pan Sausage and Veggies 

No time for a complicated casserole? No worries.

Slice up some sausage, sweet potatoes, broccoli, and red peppers. Then toss them in olive oil, season well, and bake. 

It’s that easy to get a yummy meal on the table in 20 minutes (or less if you’re simply reheating this meal prepping favorite).

Low-carb and gluten-free, this recipe is perfect for keto fans and Paleo eaters.

37 Easy Meal Prep Recipes for The Whole Week

Course: Lunch, DinnerCuisine: Mediterranean, Vegetarian


Prep time


Cooking time





These 37 easy meal prep recipes will make lunch and dinner time less stressful. And for a plant-based make-ahead meal, try this chickpea and kale salad with roasted butternut squash!


  • For the Roasted Chickpeas:
  • 1 (15-ounce) can chickpeas, drained, rinsed, and dried

  • 1 tablespoon olive oil

  • 1/2 teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • Salt and pepper, to taste

  • For the Roasted Squash:
  • 2 cups cubed butternut squash

  • 1 tablespoon olive oil

  • 1 teaspoon dried rosemary

  • Salt and pepper, to taste

  • For the Dressing:
  • 1/4 cup olive oil

  • 2 tablespoons lemon juice

  • 1 tablespoon Dijon mustard

  • 1 clove garlic, minced

  • 1 teaspoon honey

  • Salt and pepper, to taste

  • For the Salad:
  • 4 cups chopped kale

  • 1 1/2 cups cooked and cooled quinoa

  • 1 1/2 cups roasted chickpeas

  • 2 cups roasted squash


  • Preheat the oven to 400 degrees Fahrenheit.
  • In a mixing bowl, coat the chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
  • In a separate bowl, coat the squash with olive oil, rosemary, salt, and pepper.
  • Spread the chickpeas on one half of a baking sheet and the squash on the other. Use two baking sheets if needed.
  • Roast for 20-25 minutes, shaking occasionally for even cooking. The chickpeas should turn crispy and the squash tender and caramelized. Set aside to cool.
  • Prepare the dressing. In a small bowl, whisk together olive oil, lemon juice, mustard, garlic, honey, salt, and pepper until well combined.
  • Divide the kale among four meal prep containers or serving bowls.
  • Top the kale evenly with cooked quinoa and roasted chickpeas & squash. Drizzle with dressing.
  • Seal the meal prep containers if preparing in advance.
  • When you’re ready to serve, toss the salad and enjoy!


  • Add a crunch factor by sprinkling roasted nuts on top just before serving.
  • Store dressing in a small jar and shake well before drizzling to re-emulsify.


  • Calories: 491kcal
  • Carbohydrates: 59g
  • Protein: 16g
  • Fat: 24g
  • Saturated Fat: 3g
  • Cholesterol: 0mg
  • Sodium: 68mg
  • Potassium: 1007mg
  • Fiber: 15g
  • Sugar: 12g
  • Calcium: 131mg
  • Iron: 6mg
Meal Prep Recipes

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author avatar
Kim - InsanelyGood
Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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