32 Healthy Meal Prep Ideas
Healthy meal prep ideas for breakfast, lunch and dinner!
A little forward planning goes a long way when it comes to eating well, so here are 32 healthy meal prep ideas to help ensure you are set up for success.
There are a lot of benefits to meal planning, from saving time to saving money and having easy healthy meals on hand when you are in a pinch. How you chose to meal prep can look different for different people; some prefer to have every meal packaged, labelled and ready to go, while others prefer a few batch cooked options they can choose from. I personally find it easiest to have a breakfast, lunch and snack option to chose from so I can mix and match to make meals on the days I need them. Although meal prepping can seem intimidating, I can assure you it doesn’t need to be. The simpler you can keep things, the easier it will make your meal prep, and the less time it will take you. You truly on need a few recipes in your meal prep repertoire; with only a few staple meal prep ideas, you can rotate through them and feed yourself for weeks to come.
Breakfast Meal Prep Ideas
1. Carrot Cake Breakfast Cookies
These Carrot Cake Breakfast Cookies are one of the best healthy meal prep ideas because they are they are the perfect handheld breakfast, and they freeze really well for weeks to come. Naturally sweetened with a touch of maple syrup and apple sauce, and packed with nuts, seeds and rolled oats, they are essentially a bowl of oatmeal to-go.
2. Slow Cooker Apple Cinnamon Oatmeal
There is no better way to meal prep than to let the slow cooker do the work! This Slow Cooker Apple Cinnamon Oatmeal cooks overnight while you sleep so you can wake up to its warming scent and delicious taste. Plus, it stores really well in the fridge for days to come, so you can just reheat it in the morning when you are ready to eat.
3. Spinach Breakfast Casserole
If you are a fan of eggs for breakfast this Spinach Breakfast Casserole is the meal prep idea for you! With spinach, potatoes and a little cheese baked right in, you’ll be getting all of the protein, carbohydrates, fats and leafy greens to fuel your day. In fact, this recipe is so good it is one of the most popular on the blog and therefore a great addition to your repertoire of healthy meal prep ideas.
4. Vanilla Almond Granola
Granola is a classic healthy breakfast, and although store-bought versions are easy to find, making your own is always the healthiest option. This Vanilla Almond Granola makes enough servings to last the week (and then some), and is the perfect topping to a bowl of full-fat yougurt with fruit, or just simply eaten on its own.
5. Morning Glory Muffins
Not only are these Morning Glory Muffins filled with everything but the kitchen sink, they are paleo, vegetarian and gluten-free so everyone can enjoy them. Plus they freeze incredibly well so make a double batch and you’ll have healthy meal prep ideas for breakfast ready to go for weeks to come.
6. Western Omelette Muffins
Omelettes are just for weekends anymore, these Western Omelette Muffins are a protein filled grab and go breakfast. The best part is, you can pretty much make them any flavour you like; be it veggie filled, cheese filled or a combination of both, they are a great healthy way to start your day.
7. PB & J Overnight Oatmeal
Peanut butter and jelly is a classic childhood combination, but why not elevate it with this PB & J Overnight Oatmeal! Made with chia seed jam, these mason jar overnight oats are plenty sweet with no added sugars and you can make a batch for every morning of the week.
8. Blueberry Baked Oatmeal Bars
These Blueberry Baked Oatmeal Bars are a great alternative to making a pot of oatmeal in the morning for those days when you just don’t have time. They are designed to be a handheld bowl of oatmeal, so they have a softer and more tender consistency than a traditional bar, and they go pretty darn well with a good cup of coffee!
Snack Meal Prep Ideas
9. Summer Rolls with Almond Dipping Sauce
Although they might be fresh and full of veggies, these summer rolls are just a reason to eat more of the delicious almond butter dipping sauce. These Summer Rolls with Almond Dipping Sauce are a little tedious to make but store in the fridge for days for easy snacks or lunches.
10. Chocolate Chia Pudding
Who says healthy snacks can’t involve chocolate? These Chocolate Chia Puddings are easy and inexpensive to make, and keep in mason jars so you can throw them into your purse or gym back for quick on the go snack.
11. Sea Salt Plantain Chips
Fortunately, not all chips are created equal and these oven-baked Sea Salt Plantain Chips are a healthy, crispy, crunchy, and salty snack. They make a great meal prep idea because they keep well for several days in an air-tight container and the options for flavour creation are endless; keep them simple with sea salt, or spice them up with paprika, cumin and chilli powder for extra flavour.
12. Black Bean Dip
Hummus and veggies is a go-to snack for many, but once in a while it’s nice to have something a little different. This Black Bean Dip is easily made in a blender, ready in 10 minutes, and pairs well with veggies and crackers alike.
13. No-Bake Granola Bars
The is no better meal prep idea than one that doesn’t require cooking. These No-Bake Granola Bars are naturally sweetened with honey and cinnamon and loaded with pumpkin seeds, shredded coconut and almond butter, making them a great sweet treat that you can feel good about eating.
14. No-Bake Carrot Cake Energy Bites
The perfect afternoon pick me up, these No-Bake Carrot Cake Energy Bites are a quick and easy recipe that don’t require much skill in the kitchen. Simply toss the ingredients into a food processor, roll them into balls, and you will have tasty for the week ahead.
Salad Meal Prep Ideas
15. Make-Ahead Brocolli & Quinoa Salad
Salads are a great weekday lunch, and ones that you can make in advance are even better options. This Make-Ahead Broccoli and Quinoa Salad is a great meal prep idea, loaded with fresh veggies, plant-based protein and a simple dressing that you can dress ahead of time, the flavours in this dish only get better with time.
16. Warm Mixed Herb Potato Salad
Although potato salad might not seem like a meal on its own, it’s a great meal prep idea that you can use for lunch by simply adding a little protein in the form of hard-boiled eggs, tuna or beans. This Warm Mixed Herb Potato Salad is made with a parsley, basil, and chives, but you could use any combination of fresh herbs you like, and you can eat this salad hot or cold depending on how you feel.
17. French Lentil & Beet Salad
Lentils are a great source of plant-based protein, and when paired with roasted beets and goats cheese they help to create a well-balanced meal.This French Lentil & Beet Salad pairs a sweet, savoury and salty combination of flavours to make an incredible salad that can be stored in the fridge for days to come.
18. Simple Greek Salad
This Simple Greek Salad uses minimal ingredients for maximum flavour; fresh vegetables, studded with briny olives, and salty bites of feta make this salad irresistible and every bite interesting. Top over leafy greens, add a little grilled chicken and lunch is served.
19. Sesame Chicken Mason Jar Salad
Mason jar salads make convenient office lunches as they are easy to transport and easy to eat; you can eat them directly out of the jar, or invert them directly into a bowl or plate for a perfectly layered salad. Although there are endless combinations to mason jar salads, this Sesame Chicken Mason Jar Salad is sweet and salty and a really convenient lunchtime meal.
Soup Meal Prep Ideas
20. Roasted Tomato & White Bean Soup
Creamy tomato soup without any cream! Adding cannellini beans to this Roasted Tomato and White Bean Soup really allows the roasted tomato flavour to shine and helps make a simple one pot meal that can works as an easy lunch or meal prep idea.
21. Caldo Verde Portuguese Soup
Caldo Verde Portuguese Soup is a simple recipe made of potatoes, kale and a little sausage, and it is a great meal prep idea for colder weather months. Plus, it is inexpensive, ready in under 30 minutes and made in one pot to help ensure minimal cleanup.
22. Spiced Pumpkin Soup
Pumpkins are for more than just carving, pies and lattes, this Spiced Pumpkin Soup is filled with all of the flavours of fall. Make a double batch, freeze it for later, and you’ll have warm and delicious lunches for weeks to come.
23. Moroccan Spiced Carrot Soup
This Moroccan Carrot Soup plays on all of these tips as it is full of flavour and also makes multiple servings. The addition of the spicy roasted chickpeas, yogurt and harissa really help to heighten the flavours of this dish, but I can assure you it is still plenty delicious on its own.
24. Spiced Black Bean Soup
This Spicy Black Bean Soup is a simple and filling meal, and certainly one to be added to your list of healthy meal prep ideas. In fact, the longer this soup sits in the fridge the better it tastes, as flavours really come together, so it really tastes best on day 2 or 3. Make this Spicy Black Bean Soup on a Sunday afternoon for a delicious week’s worth of plant-based protein filled lunches.
Meal Prep Lunch Ideas
25. Mexican Stuffed Peppers
Filled with spices, black beans, corn and ground beef, these Mexican Stuffed Peppers will have you saying Olé by the time lunch is done. You can also make them vegetarian by omitting the ground beef and adding extra beans, and for extra flavour serve them with a dollop of fresh guacamole.
26. Green Lentil & Spinach Curry
A quick and easy one pot meal, this Green Lentil and Spinach Curry is filling and full of flavour making it a great addition to your healthy meal prep ideas. Plus, its made with minimal ingredients to help keep prep time down while keeping the flavour profile up.
27. Slow Cooker Moroccan Chicken
This Slow Cooker Moroccan Chicken combines a serving of protein, carb, fats and veggies into one hearty dish. Full of Moroccan inspired spices, this dish requires very little work while ensuring a whole world of flavour and creates a rich and heart-warming dish for days to come.
28. Chickpea Chana Masala
This Chickpea Chana Masala is a great one-pot meal that can be made with simple pantry staples so you don’t need to worry about running to the grocery store when it’s time to meal prep. Chana Masala is often served with some type of bread but you can also eat it on its own or with a side of fluffy rice.
29. Slow Cooker Butter Chicken
A chicken curry in a hurry, this Slow Cooker Butter Chicken packs maximal flavour with minimal effort and helps to sneak in a daily serving of leafy greens. So add it to your list of healthy meal prep ideas for a great lunch recipe that the whole family can enjoy.
30. DIY Burrito Bowls
These DIY Burrito Bowls are a healthy twist on your standard burrito; all of the fillings without the tortilla itself. This recipe tops the list of healthy meal prep ideas for the week since you can leave the ingredients in their own containers in the fridge and just build your burrito bowls as needed.
31. Spanish Chicken Tray Bake
Sheet pan meals, tray bake dinner, or one pan recipes, are some of the best healthy meal prep ideas since they require minimal effort and minimal clean-up. This Spanish Chicken Tray Bake is a great combination of carbohydrates, protein and healthy fats, creating a well-balanced meal for the week to come.
32. Chicken & Cauliflower Fried Rice
This Chicken & Cauliflower Fried Rice is a really basic recipe with simple ingredients most people will already have in their kitchen, making it convenient healthy meal prep ideas. Plus it is a lighter take on a classic fried rice and a great way to add more veggies to your diet in a fun and flavourful way.
Struggle with meal prep ideas?
Grab a copy of my 7-Day Meal Plan for a week of easy-breezy eating!
