14 Simple and Healthy Meal Prep Recipes

If you want to prep meals but don’t know how to get started, this article will show you simple meal prep recipes you can use.

Most people believe that meal prepping is boring and hectic, but that’s true only if you don’t know how to do it and don’t have the right recipes.

Before you use any of the recipes below, make sure you read this beginners guide to meal prepping. Just because you can cook regular meals doesn’t mean you can prep a whole week’s meal.

To avoid wasting food, try the recipes with food worth one serving before you prep food that can last several days. Now, don’t let lack of time to cook be an excuse not to eat healthily, prep your meals using the recipes below.

Simple and Healthy Meal Prep Recipes

1. Sweet Potatoes, Eggs and Broccoli

If you’ve never prepped meals before this is the perfect recipe to start with. It’s simple and doesn’t take much time to prep. Chances are you will get it right the first time. When you finish cooking, pack the food in containers and you can eat it for lunch or dinner.

Ingredients needed:

Eggs, sweet potatoes, broccoli, and avocado (optional).

See recipe here

2. Grilled Chicken Veggie Bowls

This meal only takes two hours to prep and will give you 8 servings of delicious food. And it can even take less time if you’re an experienced cook.

The ingredients used are:

Chicken, rice, quinoa, asparagus, broccoli, cauliflower, charred corn, Brussel sprouts and haricot verts. Note that some of the ingredients are optional.

See recipe here

3. Beef Veggie Skillet

The beef veggie skillet is nutritious and very filling. This recipe will make 6 serving which you can eat for lunch or dinner.

The ingredients needed for this recipe include:

Ground beef, salsa, tomato soup (low sodium), carrots, corn kernels, onion, mushrooms, cheddar cheese, garlic and onion flakes.

See recipe here

4. Green Smoothie Prep Packs

If you like smoothies, here’s the perfect way to make them effortlessly, every day. Instead of spending 20 mins to make a smoothie, it’ll only take 5 minutes. Note that you’ll need freezer bags to store the fruits and veggies.

The ingredients you’ll need:

Chopped kales, bananas, organic berries, and green organic grapes.

You don’t have to stick to these ingredients, feel free to make any other smoothie recipe you like.

See recipe here

5. One Pot Moroccan Quinoa

One pot meals are easy to prep and they can be delicious. This is the perfect meal for vegetarians and vegans. It takes about 45 minutes to prep 3-5 servings.

Here are the ingredients you need for this meal:

Olive oil, carrots, red potatoes, onion, bell pepper, garlic, red lentils, quinoa, cayenne pepper, vegetable broth, and toasted almonds.

See recipe here

6. Oatmeal Mason Jar Breakfast Meals

Most meal prep recipes focus on lunch and dinner, but you can also prep food for breakfast. And this is an effortless meal prep recipe since it doesn’t require cooking.

The ingredients you need:

Rolled oats, chia seeds and almond milk (or milk of choice). See other toppings ideas in the original recipe.

See recipe here

7.  Spicy Chicken and Sweet Potato

The two things you should focus on when choosing meal prep recipes is simplicity and deliciousness. And this recipe has both. But since it lacks healthy fats, add avocado or hummus on the side to keep it balanced.

Here are the ingredients for this recipe:

Chicken breast, sweet potatoes, olive oil, broccoli, sea salt, and avocado.

See recipe here

8. Salad Meal Prep

Did you know that you can prep salad too? Not only is it possible, it’s also very easy. All you need is glass jars, fruits, and veggies.

Eating one big salad each day will increase your fruits and veggies intake and reduce chances of overeating.

Here’s what you need:

Green veggies, carrots, cucumbers, tomatoes, broccoli, chickpeas, peppers, and grapes or blueberries.

See recipe here

9. Chicken Fajita Bowls

This meal prep recipe will make you forget about buying lunch for 4 days. It’ll only take a few hours to prep this delicious meal.

Here are the ingredients you need:

Chicken breast, olive oil, basmati rice, bell peppers, red onion, corn kernels, and salt.

See recipe here

10. Baked Turkey Meatballs with Spinach

What’s not to love about meatballs, they’re tasty, filling and high in protein. And you can enjoy them with foods like pasta or eat them as snacks.

The ingredients used:

Lean ground turkey, chicken broth, bread crumbs, eggs, dried oregano, garlic cloves, onion, olive oil, salt, chopped spinach, and red pepper.

See recipe here

11. Caribbean rice and beans

This meal is a perfect meal for vegetarians or someone who wants to consume less meat. It’s simple and doesn’t require a lot of ingredients.

It will be easier to prep this meal if you use a rice cooker.

Ingredients needed:

Della rice, red beans, garlic cloves, olive oil, turmeric powder, thyme, cumin powder, celtic salt, and hot water.

See recipe here

12.  Chili Lime Salmon Salad

Most people don’t get enough omega 3s every day. The salmon in this meal will give you omega 3s and proteins. In fact, this is a good weight loss recipe because it’s rich fiber, low in calories and very filling.

The ingredients you need for this meal:

Salmon (preferably, wild caught), baby spinach, mango, tomatoes, black beans, chili powder, and cilantro.

See recipe here

13. Breakfast Burritos

This burritos recipe is super easy to prep and it’s packed with proteins. Instead of buying pre-made breakfast burritos (which are loaded with sodium), make your own. You’ll even be able to customize and add a few extra ingredients that you like.

The ingredients you will need:

Eggs, salsa, tortillas, turkey breakfast sausage, and baby spinach.

See recipe here

14. Baked Sweet Potatoes Fries

Baked sweet potatoes are one of the easiest foods to prep. And you can pair them with so many foods like beef, chicken, fish, veggies, rice beans and so on. Additionally, they are perfect for any meal, whether breakfast, lunch or dinner.

The only ingredient you’ll need for this recipe is sweet potatoes.

See recipe here

Final Word

Whether you want to prep meals for a few days, or for a whole week, these recipes will help you get the best results.

Feel free to share your favorite meal prep recipes in the comments below.

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