Stephanie Kay, Author at Stephanie Kay Nutrition

Vegetarian Protein 101: A Complete Guide

Published on February 24, 2026 by Stephanie Kay

Whether you’re following a vegetarian diet, not eating meat, or simply looking to increase your protein intake, here is a ranking of the best vegetarian protein sources you can start eating today.

Small wood bowls of dried borlotti beans, chickpeas, and wood spoons black beans and white beans on a wood background.

What is vegetarian protein?
Are vegetarian protein sources complete proteins?
How much vegetarian protein do you need per day?
Best Sources of Vegetarian Protein
Ranking of Vegetarian Protein Sources
FAQs

What is vegetarian protein?

Vegetarian protein refers to protein sources from plant foods and some animal products, and adheres to the guidelines of a vegetarian diet. While there are many variations of the vegetarian diet, the most common variations (lacto-ovo, lacto, and ovo-vegetarian) exclude meat, fish, and poultry, but include dairy products and/or eggs.

Lacto-Ovo Vegetarian: Excludes meat, fish, and poultry but includes dairy products and eggs.
Lacto-Vegetarian: Excludes meat, fish, poultry, and eggs, but includes dairy products.
Ovo-Vegetarian: Excludes meat, fish, poultry, and dairy, but includes eggs.

Unlike vegetarian protein, vegan protein excludes all meat, fish, poultry, animal products, including dairy products and eggs, and sometimes honey. Although all plant-based protein sources are vegetarian, not all vegetarian proteins are plant-based.

Protein, be it animal protein or plant protein, is considered an essential macronutrient because the body cannot biosynthesize enough to maintain health and survival.

Are vegetarian protein sources complete proteins?

Not all vegetarian protein sources are complete proteins. Protein sources from animal products, such as milk and eggs, are complete proteins, while most plant proteins, such as beans and lentils, are incomplete proteins.

Protein is made up of amino acids and, of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food ⁽¹⁾. Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain specific amino acids or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

Fortunately, you do not need to eat complete proteins at every meal to meet your optimal protein intake. If you are following a vegetarian diet, consuming a wide variety of vegetarian protein sources throughout the day will help to naturally combine the amino acids required to meet your needs ⁽²⁾.

How much vegetarian protein do you need per day?

Exactly how much protein you need varies by age, height, weight, gender, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day ⁽³⁾. Total protein intake is made up of plant protein intake and animal protein intake.

It’s important to note that the RDA for protein is the recommended minimum intake to avoid protein deficiency and was derived from studies on sedentary individuals. A growing body of research suggests that certain individuals, including physically active individuals, dieting individuals, or the elderly population, require protein intake well above the RDA ^(4, 5, 6).

Although it is possible to meet your optimal dietary protein intake following vegetarian and vegan diets, it does require more thoughtful meal planning and an understanding of the best high-protein vegetarian foods.

Best Sources of Vegetarian Protein

Here is a list of some of the best high-protein vegetarian foods, ranking by serving size.

1. Seitan

Seitan, commonly referred to as “wheat meat”, is a plant-based meat substitute made from wheat gluten and is one of the best sources of vegan and vegetarian protein. It mimics the flavor and texture of chicken and can be similarly used in recipes. Seitan is versatile and works well in almost any recipe that calls for meat, including stir-fries, skewers, sandwiches, and fajitas.

Nutrition Facts of Seitan, per 3-ounce serving ⁽⁷⁾

Calories: 129 calories
Protein: 22.0 grams
Fat: 3.0 grams
Carbs: 6.0 grams
Fiber: 0.3 grams

2. Tempeh

Tempeh, which originated in Indonesia, is made of soybeans that have been fermented and compacted into a firm, dense block. Compared to tofu, tempeh has a chewy, nutty, and earthy taste, and contains slightly more protein, carbohydrates, and fiber per serving.

Nutrition Facts of Tempeh, per 3-ounce serving ⁽⁸⁾

Calories: 163 calories
Protein: 17.3 grams
Fat: 9.2 grams
Carbs: 6.5 grams
Fiber: 2.5 grams

3. Greek Yogurt

All dairy products are good sources of vegetarian protein; however, Greek yogurt is a particularly rich source. Unlike regular yogurt, Greek yogurt is strained to remove excess whey, resulting in a thicker, tangier product with a higher protein content. Although yogurt with a lower milk fat percentage has a slightly higher protein content (i.e., 0% vs. 3.25%), all forms of Greek yogurt are high-protein, low-calorie foods and great sources of calcium.

Nutrition Facts of Whole-Milk (3.25%) Greek Yogurt, per 3/4-cup serving ⁽⁹⁾

Calories: 170 calories
Protein: 15.8 grams
Fat: 8.8 grams
Carbs: 7.0 grams
Fiber: 0 grams

4. Eggs

Eggs are a complete vegetarian protein, as they contain all amino acids, and provide 6-7 grams of protein per egg. They provide numerous health benefits and are a rich source of vitamin D and B vitamins, which are often lacking in many vegetarian foods. Eggs are an incredibly versatile ingredient that can be eaten for breakfast, lunch, or dinner.

Nutrition Facts of Eggs, per 2-egg serving ⁽¹⁰⁾

Calories: 144 calories
Protein: 12.5 grams
Fat: 10.0 grams
Carbs: 1.0 grams
Fiber: 0 grams

5. Cottage Cheese

Cottage cheese is another protein-rich dairy milk product that works well for individuals following a vegetarian diet. In addition to being one of the highest protein cheeses, it’s also one of the most filling foods, making it a great option for individuals looking to lose weight and/or gain muscle mass. Cottage cheese is great for breakfast or snacks, and can also be used to increase the protein content of recipes, such as pancakes or pasta.

Nutrition Facts of 2% Cottage Cheese, per 1/2-cup serving ⁽¹¹⁾

Calories: 90 calories
Protein: 12.1 grams
Fat: 2.5 grams
Carbs: 4.7 grams
Fiber: 0 grams

6. Whole Wheat Pasta

Products made from whole grains, such as whole wheat pasta, have a higher protein content than those made from refined grains. Whole grains have higher protein levels because they retain the nutrient-dense germ and bran layers, which are stripped away during the refining process, losing about 25% of the grain’s original protein ⁽⁹⁾. While primarily a source of carbohydrates, compared to regular pasta, whole wheat pasta contains more protein and fiber.

Nutrition Facts of Whole Wheat Pasta, per 3-ounce serving ⁽¹²⁾

Calories: 299 calories
Protein: 11.8 grams
Fat: 2.5 grams
Carbs: 62.4 grams
Fiber: 7.8 grams

7. Edamame

Edamame are immature green soybeans, and soy is one of the few complete vegetarian protein sources containing all essential amino acids. Soybeans are the best plant food source of healthy fats, namely omega-3 fatty acids. Edamame can be eaten on its own as a high-protein snack, and also works well in stir-fries, salads, or blended into dips.

Nutrition Facts of Edamame, per 1/2-cup serving ⁽¹³⁾

Calories: 94 calories
Protein: 9.2 grams
Fat: 4.0 grams
Carbs: 6.9 grams
Fiber: 4.0 grams

8. Beans

From black beans to kidney beans, beans are a great source of vegetarian protein, dietary fiber, iron, and magnesium. Although considered an incomplete protein, when consumed among a wide variety of vegetarian foods, they contribute to overall protein and nutrient intake. Not only are they easy to find and relatively inexpensive, but they are also incredibly versatile and work well in everything from salads to soups to burgers.

Nutrition Facts of Cooked Beans, per 1/2-cup serving ⁽¹⁴⁾

Calories: 153 calories
Protein: 9.0 grams
Fat: 1.7 grams
Carbs: 25.7 grams
Fiber: 8.7 grams

9. Hemp Seeds

While all seeds contain protein, hemp seeds are the highest-protein seed. In addition to containing protein, hemp seeds are also a good source of healthy fats and fiber, making them a great topping for salads, oatmeal, and smoothies.

Nutrition Facts of Hemp Seeds, per 1-ounce serving ⁽¹⁵⁾

Calories: 157 calories
Protein: 9.0 grams
Fat: 13.8 grams
Carbs: 2.5 grams
Fiber: 1.1 grams

10. Lentils

Part of the legume family, along with beans and chickpeas, lentils are a good source of vegetarian protein, carbohydrates, and dietary fiber that are low in saturated fat. Lentils come in a wide variety of colors and formats and are a versatile and inexpensive source of vegetarian protein that can be used in everything from hearty soups to spicy dhal.

Nutrition Facts of Cooked Lentils, per 1/2-cup serving ⁽¹⁶⁾

Calories: 115 calories
Protein: 9.0 grams
Fat: 0.4 grams
Carbs: 19.9 grams
Fiber: 7.8 grams

Ranking of Vegetarian Protein Sources

Here is a complete ranking of vegetarian protein sources per serving size.

Vegetarian Protein	Serving Size	Protein per Serving
Seitan	3 ounces	22.0 grams
Tempeh	3 ounces	17.3 grams
Greek Yogurt (3.25%)	3/4 cup	15.8 grams
Eggs	2 eggs	12.5 grams
Cottage Cheese (2%)	1/2 cup	12.1 grams
Whole Wheat Pasta (raw)	3 ounces	11.8 grams
Edamame (prepared)	1/2 cup	9.2 grams
Black Beans (cooked)	1/2 cup	9.0 grams
Hemp Seeds	1 ounce	9.0 grams
Lentils (cooked)	1/2 cup	9.0 grams
Soy Milk	1 cup	8.8 grams
White Beans (cooked)	1/2 cup	8.7 grams
Tofu (extra-firm)	3 ounces	8.5 grams
Milk (3.25%)	1 cup	8.1 grams
Pinto Beans (cooked)	1/2 cup	7.7 grams
Chickpeas (cooked)	1/2 cup	7.3 grams
Peanut Butter	2 tablespoons	7.2 grams
Peanuts, raw	1 ounce	6.6 grams
Nutritional Yeast	2 tablespoons	5.0 grams
Brown Rice (cooked)	1 cup	4.5 grams
Quinoa (cooked)	1 cup	4.4 grams
Green Peas (cooked)	1/2 cup	4.3 grams

All nutrition data is based on FoodData Central.

FAQs

How to get 100 grams of vegetarian protein per day?

The best way to consume 100 grams of vegetarian protein per day is to include a wide variety of sources across meals and snacks. For example, consuming cottage cheese and eggs at breakfast (e.g., savory cottage cheese bowl), quinoa and beans at lunch (e.g., slow-cooker vegetarian chili), whole wheat pasta and lentils at dinner (e.g., lentil bolognese), and Greek yogurt with hemp seeds (e.g., berry and chia yogurt parfait) as a snack can easily accumulate to over 100 grams of protein per day.

Moreover, protein powders are a good way to supplement your protein intake, and are available in numerous vegetarian formats, including whey, soy, pea, hemp, and brown rice.

How to get 30 grams of vegetarian protein per meal?

By building a meal around a primary vegetarian protein source (i.e., seitan, tempeh, tofu, eggs, etc.) and pairing it with sources of complex carbohydrate and/or healthy fat that are also high in protein (i.e., brown rice, whole wheat pasta, hemp seeds, cheese, etc.) you can easily create a balanced meal with over 30 grams of protein. For example ⁽⁷⁾:

Lentil Pasta: 1/2 cup cooked lentils + 1 cup cooked whole wheat pasta + 1 cup tomato sauce + 2 tablespoons parmesan cheese = 30 grams of protein
Peanut Tofu Stir Fry: 3 ounces of tofu + 1/2 cup edamame + 1 cup cooked brown rice + 1/2 cup snap peas + 1/4 cup peanut sauce + 1 teaspoon sesame seeds = 30 grams of protein
Breakfast Burrito: 2 eggs + 1/2 cup black beans + 1 corn tortilla + 1 ounce cheese = 30 grams of protein
Berry Protein Smoothie: 1 cup soy milk + 1 scoop protein powder + 1 cup frozen berries + 1 banana = 35 grams of protein

Are vegetarian protein sources processed foods?

Vegetarian protein sources vary widely in their level of processing. While most whole-food vegetarian proteins are considered minimally processed foods, some sources are processed or ultra-processed.

The NOVA classification system of processed foods categorizes vegetarian protein sources as follows:

Unprocessed or Minimally Processed: Beans, lentils, chickpeas, green peas, edamame, brown rice, quinoa, hemp seeds, peanuts, milk, and eggs.
Processed: Seitan, tofu, tempeh, whole wheat pasta, Greek yogurt, cottage cheese, peanut butter, and soy milk.
Ultra-Processed: Imitation meat products such as Beyond Meat® Burger, Impossible® Chicken Nuggets, and Quorn®.

The Bottom Line

The best vegetarian proteins are from plant and animal sources, and include soy products, beans, lentils, eggs, and dairy products. Although certain vegetarian protein sources are lacking in certain essential amino acids, consuming a wide variety of sources will help to combine the amino acids required to meet your needs naturally. Overall, eating enough protein is essential for optimal health, and both plant and animal proteins can be included in a healthy diet.

Chicken Shawarma Bowls

Published on February 19, 2026 by Stephanie Kay

Filled with sliced shawarma chicken, fragrant rice, fresh veggies, hummus, and tahini garlic sauce, these chicken shawarma bowls are filled with flavor. Not to mention, they are ready in 45 minutes, making them perfect for a healthy weeknight dinner.

Two chicken shawarma bowls with a wood bowl of pita chips in the background on a white counter.

Shawarma has been, and likely always will be, one of my favorite take-out meals. Not only is it filled with flavors and textures, but it’s also generally quite healthy and easy to find high-protein meal options. From beef shawarma wraps to chicken kababs, there are so many delicious options to choose from.

This flavorful chicken shawarma bowl recipe is my take on a chicken shawarma plate. It’s quick and easy to make, yet filled with bold Middle Eastern flavors. Plus, the build-your-own style of these bowls makes it a great family-friendly meal.

A chicken shawarma bowl with a silver fork and a stripped grey tea towel with sliced pita, tahini sauce, and pickled red onions on the side on a white background.

Why You’ll Love Them

Full of Flavor – The combination of shawarma spices, yellow rice, and garlic tahini sauce ensures every mouthful is flavorful.
High in Protein – The chicken shawarma bowls contain over 30 grams of protein per serving.
Keep Well – Once cooked, the components keep well in the fridge and freezer, making this recipe a great meal prep idea.

Plate of raw chicken thighs, bowl of shawarma spices, bowl of hummus, bowl of tahini, bowl of white rice, garlic cloves, tomatoes, lemon, cucumber, and romaine lettuce on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein and make the chicken shawarma. The recipe calls for chicken thighs, but you can use chicken breasts if preferred. See the notes section of the recipe card for details.
Spices – A combination of ground cumin, coriander, cinnamon, paprika, turmeric, cardamom, and allspice to make the shawarma marinade. You can use a pre-made shawarma seasoning if preferred. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. I used basmati rice, but any long-grain white rice will work, or you can use brown rice if preferred. Alternatively, you can omit the rice entirely and make my garlic potatoes instead. See the notes section of the recipe card for details.
Veggies – To add some fiber and micronutrients. The recipe calls for a simple salad of romaine lettuce, tomatoes, and cucumber, but any fresh veggies, such as cherry tomatoes, carrots, and bell peppers, will also work well.
Tahini – To add some healthy fats and omega-3s, and make the garlic tahini sauce. If you don’t like tahini, you can make a tzatziki sauce instead.
Garlic – To season the chicken and make the garlic sauce. The recipe calls for garlic cloves, but you can use garlic powder if needed. See the notes section of the recipe card for details.
Lemon – To balance the acidity of the marinade and garlic sauce. The recipe calls for fresh lemon juice, but you can use bottled lemon juice if needed.
Broth – To cook the rice and add some extra flavor. The recipe calls for chicken broth, but you can use vegetable broth or water if preferred.
Hummus – To serve, although optional.
Pitas – To serve, although optional. Pita chips would also work well.
Vinegar – To marinate the chicken.
Olive Oil – To marinate the chicken and add some healthy fats.
Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth and omit the pitas.

To Make it Dairy-Free: No adaptations are needed; this recipe is dairy-free.

Glass bowl of chicken thighs in a shawarma marinade on a white background.

Cast iron skillet with cooked shawarma chicken thighs on a white background.

Red’s Nutrition Tip

You can use chicken thighs or chicken breasts in these chicken shawarma bowls. While chicken breasts are leaner, lower in calories, and higher in protein, chicken thighs are also very high in protein and tend to provide better flavor.

Serving Suggestions

These chicken shawarma and rice bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

To make it higher in protein, add an extra 1/2 pound of chicken thighs, along with the necessary marinade, to the recipe, and/or top the shawarma bowls with crumbled feta cheese.
To make them lower in carbs, serve the bowls with cauliflower rice instead of rice.
To make them higher in fiber, swap the white rice for brown rice and/or serve the bowls with additional high-fiber vegetables such as broccoli.

Close up of chicken shawarma bowl with cooked rice, tender chicken, lemon wedge, hummus, tomato cucumber salad, and pickled red onion with chopped parsley on top with garlic tahini sauce on the side on a white background.

Storage + Reheating

To Refrigerate: Any leftover chicken shawarma and rice can be cooled and stored in an airtight container in the fridge for up to 4 days. The tahini garlic sauce can be stored in a separate airtight container for up to 1 week.

To Freeze: Once cooled, the chicken and rice can be transferred to an airtight container(s) and stored in the freezer for up to 3 months. The tahini garlic sauce can be stored in the freezer in a separate airtight container for up to 6 months.

To Reheat: Once thawed, warm the chicken and rice in the microwave for 2-3 minutes, then top with garlic tahini sauce, salad, hummus, pickled red onions, and pita bread.

More Chicken Bowl Recipes:

Chicken Shawarma Bowls

Author: Stephanie Kay

These chicken shawarma bowls are high in protein and full of flavor. They work well as a quick and easy dinner or meal prep idea.

Author: Stephanie Kay
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Yield: 4 bowls 1x
Category: Dinner
Method: Stovetop

Ingredients

Chicken Shawarma:

1 pound boneless, skinless chicken thighs
1/4 cup olive oil, plus 1 tablespoon for cooking
1/2 lemon, juiced
1 tablespoon white vinegar
4 cloves garlic, minced or grated
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon smoked paprika
1/2 teaspoon ground turmeric
1/4 teaspoon ground cardamom
1/4 teaspoon ground allspice or cloves
1/4 teaspoon black pepper
3/4 teaspoon salt

Rice:

1 1/2 cups white rice, uncooked
3 cups chicken broth

Salad:

4 cups romaine lettuce, shredded
1 tomato, diced
1/2 cucumber, diced
2 tablespoons olive oil
1/2 lemon, juiced
Salt
Pepper

Garlic Sauce:

1/4 cup tahini
1 clove garlic, minced or grated
1/2 lemon, juiced
2 tablespoons water, plus more as needed
Salt
Pepper

Bowls Toppings (optional):

1/2 cup hummus
1/2 cup pickled onions, or pickled turnips
2 pitas, cut into wedges

Instructions

In a large bowl, add olive oil, lemon juice, vinegar, garlic, cumin, coriander, cinnamon, paprika, turmeric, cardamom, allspice, black pepper, and salt, and whisk to combine.
Add the chicken thighs to the bowl and – using thongs or your hands – toss the chicken in the marinade until well coated. If time permits, allow the chicken to marinate in the fridge for 2-3 hours or overnight; otherwise, let it marinate for 10 minutes at room temperature.
While the chicken marinates, prepare the rice and garlic tahini sauce.
In a small pot, combine the rice and broth and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
In a small bowl, add the tahini, minced garlic, lemon juice, water, and a pinch of salt and pepper, and stir to combine. If the mixture is too thick – this can vary depending on the tahini brand – just add a bit more water until you’ve reached the desired texture. You want the sauce to be creamy and smooth, but not runny. Taste and adjust seasoning with salad and pepper as needed.
In a large pan or cast-iron skillet on medium-high heat, warm a tablespoon of olive oil, then add the marinated chicken thighs and cook for 5-6 minutes per side until cooked through and golden brown, or reaches the internal temperature of 165°F. Once cooked, transfer the chicken thighs to a cutting board to rest for 5 minutes, then slice into thin strips.
While the chicken rests, prepare the salad. In a medium bowl, add the shredded lettuce, diced tomatoes, and sliced cucumber, then drizzle with olive oil and lemon juice, add a pinch of salt and pepper, and toss to combine. Taste and adjust seasoning with salad and pepper as needed.
Once all of the components are ready, assemble the bowls. Layer the bottom of each bowl with cooked rice, then top with sliced chicken shawarma, salad, garlic tahini sauce, hummus, pickled onions (or turnips), and serve with sliced pita.
Any leftover chicken and rice can be cooled and stored in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months. Note: If prepping the bowls ahead of time, wait to add the salad, tahini garlic sauce, hummus, pickled turnips, and pita until you are ready to serve.

Notes

To Use Chicken Breasts: Swap the chicken thighs for 1 pound of skinless, boneless chicken breasts in step #2.

To Use Shawarma Seasoning: Omit the cumin, coriander, cinnamon, paprika, turmeric, cardamom, and allspice, and use 1 tablespoon of shawarma seasoning in step #1 instead.

To Use Garlic Powder: Swap every garlic clove for 1/2 teaspoon of garlic powder in steps #2 and #5.

To Cook the Rice in Water: Swap the chicken broth for 3 cups of water in step #4.

Nutrition

Serving Size: 1 bowl
Calories: 680 calories
Sugar: 2 grams
Fat: 34 grams
Carbohydrates: 63 grams
Fiber: 4 grams
Protein: 31 grams

How to Meal Prep for the Week

Published on February 17, 2026 by Stephanie Kay

If you’re new to your meal prep journey, the task can feel overwhelming. Fortunately, meal prep doesn’t need to be complicated or time-consuming; in fact, with the right strategies, it can be easy and fun. Here is a complete guide on how to meal prep for the week.

Glass meal prep containers of couscous salad, roasted chicken, cooked lentils, lettuce, hard-boiled eggs, roasted veggies, and nuts on a light pink background.

Meal Prep Basics
Meal Prep Approaches
How to Meal Prep for a Week
Sample Weekly Meal Prep Plan
Tips for a Weekly Meal Prep Routine
How long does meal prep last?
Best Meal Prep Containers
Healthy Meal Prep Ideas

Meal Prep Basics

Meal prep is short for meal preparation and is the act of preparing all or some of your meals ahead of time. Although popularized by the fitness community, it has gained traction among professionals, parents, and students looking to save time and money and prioritize their health goals.

While many imagine meal prep as a fridge full of identical, pre-portioned containers for breakfast, lunch, and dinner, the practice is actually highly customizable to fit different lifestyles. Whether your goal is to create a calorie deficit to lose weight, gain healthy weight, or simply focus on healthy eating, the ideal meal prep strategy is best tailored to your schedule, dietary preferences, and goals.

Infographic on 4 ways to meal prep; individual portioning, batch cooking, buffet-style prep, and ingredient prep.

Meal Prep Approaches

The most common meal prep approaches include:

Individual portioning.

Individual portioning involves making entire pre-portioned meals. This style of meal prep features individual serving containers filled with a source of protein, carbohydrate, fiber, and fat (e.g., chicken, rice, broccoli, and olive oil) that are refrigerated until ready to eat. While often more labor-intensive and time-consuming to prepare, this method is the most practical and convenient at mealtime.

Batch cooking.

Batch cooking involves making a large batch of a specific recipe that can be divided into individual portions and refrigerated or frozen for upcoming weeks or months. For most recipes, such as soup or chili, it doesn’t take much longer to make a double or triple batch as you cook, so you can easily make extra portions without much additional effort.

Buffet-style prep.

Buffet prep, also known as component prep, focuses on preparing bulk ingredients that can be quickly assembled into various meals throughout the week. For example, storing separate containers of grilled chicken, hard-boiled eggs, cooked rice, baked sweet potatoes, roasted veggies, and homemade salad dressing in the fridge creates a buffet of ingredients for you to choose from depending on your mood.

Ingredient prep.

Ingredient prep is a more basic form of buffet meal prep, as it involves preparing a single ingredient to help make a specific mealtime more convenient. For instance, preparing a batch of cooked meat or chopping a large batch of vegetables to make dinners easier, or preparing a large bowl of fresh fruit or a container of fresh veggies for snack time are examples of ingredient prep.

Infographic on how to meal prep for the week.

How to Meal Prep for a Week

Here is an easy 4-step meal prep plan to help you prepare meals for a full week.

1. Determine your meal prep needs.

Look at your calendar and determine how much meal prep you need for the week and which approach you want to take. If you have a particularly busy week or are working on a weight-loss goal, perhaps individually portioned meals are a more practical approach. If you’re looking to make family dinner time quicker and easier, perhaps some batch cooking or ingredient prep is the best approach.

2. Use the balanced meal formula to design your meals.

To ensure you’re prepping well-balanced meals, use the balanced meal formula to include a source of protein, carbohydrates, fiber, and fat in your meal prep. Regardless of your goals, eating balanced meals will ensure you’re consuming all macronutrients, which can help to stabilize blood sugar and energy, increase feelings of fullness, and optimize micronutrient intake.

3. Cook your meals and/or ingredients.

Set aside some time in your weekly schedule to shop for ingredients and cook your meals. Depending on which meal prep approach you choose, this may take as little as 30 minutes or as much as several hours. While it is often more practical to set aside time on the weekend to meal prep full meals (e.g., cook shredded chicken, boil rice, and roast veggies), you can also use a weeknight to make a double batch of dinner and store the leftovers as meal prep.

4. Refrigerate and/or freeze the meals for later.

One of the most important, yet overlooked, aspects of meal prep is how you store your meals. Choosing ingredients that refrigerate and/or freeze well together, and using good meal prep containers, makes a huge difference in the quality of your meals. It’s important to use food containers that reheat well in the microwave, such as glass, and build meals with ingredients that reheat in a similar manner.

Sample Weekly Meal Prep Plan

Here is an example of a quick and easy meal prep plan for a week’s worth of meals.

Breakfast – Meal prep jars of protein overnight oats for weekday breakfasts.
Lunch – Batch cook a pot of vegetable quinoa soup for work lunches.
Dinner – Make some slow-cooker shredded chicken to use in dinners throughout the week.
Snack – Peel and chop fresh veggies and store them in a container for snacks.

For more weekly meal prep ideas, download a copy of my free 7-day meal plan.

Tips for a Weekly Meal Prep Routine

Here is a list of meal prep tips for beginners that you can use along with my general meal prep tips and meal prep hacks.

Use ingredients that refrigerate and reheat well.

For an optimal prep meal, it’s important to prep meals with ingredients that keep well and reheat easily. When prepping individually portioned meals, it’s best to avoid recipes with hot and cold components in the same container, as they will be more difficult to reheat properly. For example, salad should not be added to containers with foods that need to be reheated in the microwave. Furthermore, certain ingredients, such as sliced avocado, banana, and salad dressing, should only be added to a meal when you are ready to eat, as they don’t store well in the fridge or freezer.

Use prepared ingredients.

Using healthy, prepared store-bought ingredients is a great way to save time when meal prepping. Pre-cooked proteins (rotisserie chicken, canned tuna, smoked tofu), cooked carbohydrates (minute rice, cooked quinoa), prepared vegetables (salad kits, frozen veggies), pre-made sauces (pasta sauce, pesto, marinade, salad dressing), and pantry staples (canned beans) can help to dramatically reduce cooking time without compromising flavor or nutrition.

It’s important to note that, while these ingredients are considered processed foods, they are typically minimally processed, and you can ensure you are choosing high-quality options by reading food labels.

Make one-pot meals.

One-pot meals are a great way to minimize prep and cleanup time. They work equally well for individual portioned meal prep or batch cooking, and, generally speaking, most one-pot meals (e.g., soups, stews, chilis) keep very well in the fridge and freezer. Sheet pan meals are also great, as you can easily add a protein, carb, and vegetable to a pan and cook them together to create a balanced meal.

Make no-cook recipes.

No-cook recipes are also great meal prep ideas as they save a lot of prep and cooking time. No-cook meals with no-cook protein sources, such as overnight oats, yogurt parfaits, bean salads, and charcuterie boxes, assemble raw ingredients with minimal effort, without compromising nutrition or flavor.

Use the slow cooker.

Using a slow cooker for meal prep is incredibly convenient and is great when you are short on time. The set-it-and-forget-it nature of slow cooker recipes not only reduces prep time but can turn humble ingredients into delicious meals with little effort. The slow cooker is great for making a large batch of food on the weekend that you portion into individual containers for weekday lunches, or ingredient prep a source of protein you can use in dinners throughout the week.

Learn to multitask.

Utilizing multiple cooking appliances during meal prep can help to maximize your time and effort. For instance, by using the oven, stovetop, toaster oven, and slow cooker simultaneously, you can prepare multiple ingredients and recipes while reducing overall prep time and making the process less daunting.

Label containers.

Labelling food containers can help to easily identify their contents and reduce food waste, particularly for frozen meals. By labelling meal prep containers with a piece of masking tape and a marker, you can ensure you know exactly what’s in them and when to use them.

How long does meal prep last?

Generally speaking, most meal prep keeps well in the fridge for up to 4 days and in the freezer for up to 3 months; however, it’s best to refer to specific food storage guidelines for best practices.

Best Meal Prep Containers

The best meal prep containers are airtight, leak-proof, microwave-safe, dishwasher-safe, and made of durable materials. High-quality containers are made from materials that can withstand heat and repeated use, which typically include glass, BPA-free plastic, and stainless steel.

Here are some of my favorite meal prep containers:

Best Glass Meal Prep Containers: William Sonoma Hold Everything Glass Food Storage Containers
Best Plastic Meal Prep Containers: Rubbermaid Brilliance Food Storage Containers
Best Stainless Steel Meal Prep Containers: Dalcini Stainless Lunch Containers

Additionally, food containers come in a variety of sizes, so the best size will depend on how you intend to use them (i.e., individually portioned meals vs. buffet-style meal prep).

Healthy Meal Prep Ideas

Here are some of my most popular healthy meal prep recipes.

Breakfast Meal Prep Recipes:

Lunch Meal Prep Recipes:

Dinner Meal Prep Recipes:

The Bottom Line

There are many different approaches to meal prepping for a week, and the best approach depends on your schedule, dietary preferences, and health goals. Regardless, determining your individual meal prep needs, designing a well-balanced meal plan, setting aside time to cook your meals, and using high-quality storage containers can help to ensure that you’re putting your best foot forward on your meal prep journey.

Tomato Orzo Soup

Published on February 15, 2026 by Stephanie Kay

This creamy tomato orzo soup recipe is the perfect lunch on a cold day. Serve it with crusty bread or a grilled cheese for a simple yet delicious meal.

White of of tomato orzo soup with freshly grated parmesan cheese and fresh basil on top on a dark grey plate with a silver spoon with a striped grey and white tea towel, wood bowl of basil leaves, plate of sliced bread, and bowl of black pepper on the side on a white background.

This creamy tomato orzo soup recipe is a delightful twist on a timeless classic that brings together the silky richness of a creamy tomato soup with the satisfying bite of tiny pasta to create total comfort food.

By combining canned tomatoes, veggies, and broth with tender orzo pasta, you can create a filling dish that is much more satisfying than any store-bought version. Plus, it’s an easy, budget-friendly recipe that’s perfect for a quick lunch or a cozy dinner.

Large beige pot of creamy tomato soup with orzo with a silver ladle on a white background.

Why You’ll Love It

Quick and Easy – Ready in 40 minutes, this soup goes from pot to table in no time.
Full of Flavor – While made with minimal, simple ingredients, this creamy tomato orzo soup is full of flavor.
Keeps Well – It keeps well in the fridge and freezer, making it a make-ahead meal.

Jar of chicken broth, onion, carrot, celery stick and garlic cloves with a bowl of crushed tomatoes, jar of red pepper flakes, and jug of heavy cream on a white background.

Ingredients + Substitutions

Tomatoes – To add some veggies and micronutrients. The recipe calls for crushed tomatoes, but you can use diced tomatoes if preferred. For the best flavor, I recommend using San Marzano tomatoes, but any canned tomatoes will work. If you’re feeling up to it, you can certainly roast fresh tomatoes; see the notes section of the recipe card for details.
Orzo – To add some complex carbohydrates. I used orzo pasta, because I think its shape works best, but you can use any small pasta you like.
Mirepoix – A mixture of onion, carrots, and celery to build the base of the soup. The recipe calls for a whole onion, but you can use onion powder if preferred. See the notes section of the recipe card for details.
Garlic – To flavor the soup. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Red Pepper Flakes – To add a bit of heat, although optional.
Broth – To make the soup. The recipe calls for chicken broth, but vegetable broth or water will also work.
Heavy Cream – To make the creamy tomato soup.
Olive Oil – To sauté the veggies.
Fresh Basil – To serve, although optional.
Parmesan – To serve, although optional.
Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free orzo and gluten-free chicken broth.

To Make it Dairy-Free: Swap the heavy cream for canned coconut milk.

Grid of four images of a pot with sautéed onion, carrots, and celery; pot with sautéed veggies, crushed tomatoes, and broth; pot of bubbling tomato mixture; and a pot of bubbling tomato mixture with cooked orzo and heavy cream on top.

Red’s Nutrition Tip

If you’re concerned about sodium, you can reduce the sodium content of this meal by using low-sodium chicken broth and low-sodium canned tomatoes.

Serving Suggestions

This creamy tomato orzo soup is a good source of complex carbohydrates and fat. To make it a more balanced meal, I suggest serving it with a source of protein and fiber, for example:

To make it higher in protein, add some shredded chicken to the soup or serve it with a chicken salad sandwich or grilled cheese.
To make it higher in fiber, use whole wheat orzo or serve it with a side salad.

Close up of a white bowl of tomato orzo soup with freshly grated parmesan cheese and basil leaves on top on a dark grey plate on a white background.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.

To Freeze: Once cooled, leftover soup can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Reheat the tomato orzo soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

More Tomato Soup Recipes: