30 Meal Prep Recipes (2024)

These easy meal prep recipes provide a vast variety of options, from breakfast burritos, to teriyaki chicken bowls and beef lo mein. There are plenty of ideas to keep you on track to meet your health goals!

Who says eating healthy has to be difficult? With these 30 easy and delicious meal prep recipes, you’ll be covered for breakfast, lunch and dinner.

30 Meal Prep Recipes (1)

Meal prep recipes are the talk of the town when it comes to proactive with your foods. Watching what you eat doesn’t have to mean skimping on flavor and your favorite dishes. It may simply mean cutting back to smaller portions.

Meal prepping can help with that and also take the guessing game out of what to make for lunch or dinner on a whim. You’re less likely to make a stop at a fast food joint if you have a meal already waiting for you!

With these 30 easy meal prep recipes I have gathered for you, you are set for lunch, dinner and some breakfasts for weeks to come. Another idea for prepping ahead is to plan freezer meals. These are great to make one big batch at a time, meal prep them for later use and pull one out when you are ready for it. Try using your slow cooker or Instant Pot for even more efficiency!

When I meal prep, I need something good to drink. I generally fill a jug of water so I can track how much I drink during the day. I also like to have fruit smoothies for some of my meals like my frozen fruit smoothie or my tropical smoothie. Blend in your favorite veggies for added nutrients!

The easiest way to eating healthier is to plan in advance; with all these great meal prep recipes you’ll never get bored! Be sure to check out my lists of 30 Healthy Recipes, 26 Healthy Snack Recipes, 36 Healthy Salad Recipes and 25 Healthy Zoodle Recipes to help further all your eating goals!

30 Meal Prep Recipes

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BBQ Baked Salmon and Zucchini

This BBQ baked salmon and zucchini makes for an easy meal prep recipe. A make ahead lunch bowl or healthy dinner.

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30 Meal Prep Recipes (4)

Asian Chicken MasonJar Salad

This Asian chicken masonjar salad recipe is the perfect work lunch idea. Its's loaded with veggies, rotisserie chicken and topped with a sesame dressing,

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30 Meal Prep Recipes (5)

Baked Oatmeal Cups

These baked oatmeal cups are a grab and go breakfast made with oats, milk, brown sugar and eggs. Top your oatmeal muffins with maple syrup and fresh fruit for a wholesome and filling meal!

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30 Meal Prep Recipes (6)

Sheet Pan Omelet

This sheet pan omelet is filled with baby spinach, bacon and plenty of cheese along with green onion and sweet red bell pepper for added flavor. It’s an efficient way to meal prep breakfast for the week or cook omelets for a crowd in one fell swoop.

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30 Meal Prep Recipes (7)

Breakfast Burrito

This breakfast burrito recipe is loaded with eggs, sausage, beans, cheese and pico de gallo, all wrapped up in a warm flour tortilla. A quick and easy breakfast option that takes just minutes to put together.

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30 Meal Prep Recipes (8)

Buddha Bowls

These protein packed vegan buddha bowls are loaded with colorful veggies, sweet potatoes, roasted chickpeas and cashews, all topped off with a creamy tahini dressing.

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30 Meal Prep Recipes (9)

Buffalo Chicken Jar Salad

This salad is easy, light and full of flavor! It has layers of blue cheese dressing, celery, blue cheese crumbles, corn, onions, buffalo chicken and lettuce!

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30 Meal Prep Recipes (10)

Burrito Bowls with Chicken

These burrito bowls are loaded with marinated grilled chicken, cilantro lime rice, black beans and a variety of fun toppings. This recipe will become a dinner time staple at your house!

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30 Meal Prep Recipes (12)

Coconut Mango Chicken Meal Prep Bowls

These coconut mango chicken meal prep bowls have basmati rice, corn salsa and an easy mango marinade. They are a delicious way to prep your lunches for the week!

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Meal Prep FAQs

What does it mean to meal prep?

Meal prep is a once or twice a week large batch preparation of meals to last for 4-5 days. Meal prep is a great way to save time. You only cook a few times a week as opposed to cooking every single day. It’s also a great way to eat healthier. You’ll be a lot less likely to hit the fast food if you have a meal ready to go in the fridge. You can save money because cooking in bulk tends to be cheaper. It’s also way less expensive than going to a restaurant for lunch.

Where can I buy food prep containers?

like to use reusable plastic containers as shown in the photos. They’re lightweight, inexpensive and hold plenty of food. I purchase these meal prep containers on Amazon. I also like to use the square plastic Tupperware style containers that are sold in most grocery stores. They may be located near the plastic bags and plastic wrap.

How long can I keep meals in the fridge?

I typically plan on making meals for 3-4 days during my meal prep sessions, depending upon the protein I’m using. If I’m using seafood, I never go more than 3 days, and sometimes just do 2 day’s worth. For chicken and beef, I prep for 3-4 days at a time. I keep certain components like sauces separate until I’m ready to eat. The food doesn’t get soggy in the fridge when you add the sauces at the last minute.

Can you freeze meal prep recipes?

Some meal prep recipes will freeze better than others. Proteins like chicken, turkey and beef will hold up well to freezing. Typically starches like pasta do not hold up well in the freezer as they’ll be mushy when thawed. Rice and potatoes are great candidates for the freezer. Many vegetables can be frozen. However, veggies with a high water content, such as zucchini and lettuce, do not freeze well.


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30 Meal Prep Recipes (14)

Korean Beef Bowls

These Korean beef bowls are made with ground beef cooked in a sweet and savory sauce, steamed rice and a colorful assortment of vegetables. An easy dinner option that’s ready in less than 30 minutes!

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30 Meal Prep Recipes (15)

Deli Style Protein Box

Protein boxes are one of my favorite on-the-go lunches. These are perfect for making ahead and grabbing for a protein packed snack or lunch.

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30 Meal Prep Recipes (16)

Italian Chicken Meal Prep Bowls

Italian chicken meal prep bowls contain brown rice, zucchini, broccoli, tomatoes, onion and seasoned chicken, all cooked on a sheet pan for big flavor.

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30 Meal Prep Recipes (17)

Breakfast Egg Muffins

This recipe for breakfast egg muffins is an easy grab and go option for busy mornings. The protein packed egg muffins are loaded with bacon, cheddar cheese and spinach for maximum flavor!

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30 Meal Prep Recipes (18)

Korean BBQ Chickpea Bento Bowls

Korean BBQ chickpea bento bowls have zucchini, carrots, brussels sprouts and Korean style BBQ chickpeas served over rice.

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30 Meal Prep Recipes (19)

Lemon Garlic Chicken with Zucchini Noodles

This dish is chicken coated with a lemon garlic butter sauce and served with zucchini noodles. This is a low carb, keto friendly meal that can be made ahead of time for your weekly meal prep.

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30 Meal Prep Recipes (20)

Beef Lo Mein Meal Prep

This beef lo mein meal prep is delicious and easy to prepare in just 20 minutes, so you can enjoy homemade meals throughout the week!

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30 Meal Prep Recipes (21)

Healthy Roasted Chicken and Veggies

Seasoned with olive oil and Italian spices then roasted to perfection, this sheet pan chicken and rainbow veggies is great for meal prep and makes a healthy lunch or dinner too!

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30 Meal Prep Recipes (22)

Moroccan Inspired Meal Prep Bowls

Moroccan inspired meal prep bowls are full of warm spices and deep flavor. They have spiced chicken thighs, roasted cauliflower and pearl couscous.

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30 Meal Prep Recipes (23)

Lemon Roasted Salmon with Sweet Potatoes

Meal prep this easy lemon roasted salmon with sweet potatoes andbroccolini. It’s simple to do and works great for easy lunches and dinners!

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30 Meal Prep Recipes (24)

30 Meal Prep Recipes (25)

Whole30 Eggs and Sweet Potato Breakfast Meal Prep

The only Whole30 breakfast meal prep recipe you need! With scrambled eggs, sweet potato, and sausage, this meal will keep you satisfied until lunchtime!

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30 Meal Prep Recipes (26)

Every Day Salad Meal Prep

This is the secret to actually enjoying eating a salad every day! Get all the best salad recipes in one place with salad making and storage tips.

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30 Meal Prep Recipes (27)

Sheet Pan Sausage and Veggies

Sheet pan sausage and veggies makes for the best simple, filling and nutritious dinner with virtually no clean up!

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30 Meal Prep Recipes (28)

Bacon Cheeseburger Bowls

Bacon cheeseburger bowls are everything you love about a loaded bacon cheeseburger, sans bun. These burger bowls are so quick and easy to throw together.

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30 Meal Prep Recipes (29)

Honey Sriracha Glazed Meatballs

These honey sriracha glazed meatballs are sweet, spicy and full of so much flavor! They also take less than 30 minutes to make!

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30 Meal Prep Recipes (30)

Sticky Ginger Soy Glazed Chicken Meal Prep

Salty, sweet and rich flavors dominate this sticky ginger soy glazed chicken meal prep box with tender broccoli florets for good measure.

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30 Meal Prep Recipes (31)

Taco Lunch Bowls

Easy, quick and healthy taco lunch bowls are a simple taco salad recipe perfect for meal prepping a week of healthy lunches ahead of time.

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30 Meal Prep Recipes (32)

Teriyaki Chicken Bowl

This teriyaki chicken bowl recipe is diced chicken, colorful vegetables and steamed rice served with a homemade teriyaki sauce. A quick and healthy dinner option that always gets rave reviews from friends and family!

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30 Meal Prep Recipes (33)

Baked Lime Chicken Bowls

These baked lime chicken bowls are not just healthy but are also delicious! Chicken breasts are cubed and marinated in a chili-lime marinade and then baked. Pair with quinoa and green beans for yummy make-ahead healthy meals!

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30 Meal Prep Recipes (34)

Thai Peanut Chicken Bowls

These Thai peanut chicken meal prep bowls are a delicious grab-and-go meal. They are crunchy slaw, sesame noodles, and chicken with an incredible easy peanut sauce!

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Save time and eat healthier with these delicious meal planning recipes. You will be glad when you have these fantastic dishes ready to eat anytime you want!

Originally Posted December 21, 2023

Last Updated February 1, 2024

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