10+ Meal Prep Recipes to Simplify Your Week and Boost Healthy Eating

Meal prep recipes can save you time and effort during the week. When you prep meals ahead, you’ve got food ready that fits your schedule and helps you eat healthier.

You don’t need to be a chef to dive into meal prep. These recipes are simple, tasty, and use everyday ingredients.

With a bit of planning, you can whip up meals that last and still taste good by Friday. Honestly, it’s a game changer for busy weeks.

1) Quinoa Sweet Potato Salad

Quinoa sweet potato salad is both easy and satisfying. Roast sweet potatoes until they’re soft and caramelized, then toss them with cooked quinoa and fresh veggies.

You can mix in black beans, spinach, or avocado if you want. Nuts or seeds add crunch, and a quick lemon or chili lime vinaigrette ties it all together.

This salad works as a side or a light main. It keeps well in the fridge and tastes good cold or at room temp.

Ingredients

• 2 medium sweet potatoes
• 1 cup quinoa, cooked
• 1/2 cup red onion, diced
• 1 cup black beans, drained and rinsed
• 1/3 cup pumpkin seeds or toasted walnuts
• 2 cups fresh spinach or mixed greens
• Juice of 1 lemon or 2 tbsp chili lime vinaigrette

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Peel and cube sweet potatoes, toss with oil, and roast for 25-30 minutes.
3. Cook quinoa as directed and let it cool.
4. In a bowl, combine quinoa, roasted potatoes, onion, beans, seeds, and greens.
5. Pour dressing over and toss gently.
6. Store in airtight containers for easy meals.

Try swapping in different veggies if you’re feeling adventurous. For more ideas, check out this quinoa sweet potato salad recipe.

2) Sheet Pan Chicken Tinga Bowls

Sheet Pan Chicken Tinga Bowls are quick and require minimal cleanup. You cook everything on one pan—chicken thighs, onions, and spices blend for a smoky, tangy flavor.

Prep takes around 15 minutes, which is perfect for busy nights. Add veggies like peppers or corn if you want.

Serve the chicken over rice or stuff it in tortillas. It’s just as good the next day.

Ingredients

• 1 pound skinless, boneless chicken thighs
• 1 large onion, sliced
• 2 cloves garlic, minced
• 1 cup vegetable broth
• 1-2 chipotle peppers in adobo sauce
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional: bell peppers, corn, fresh cilantro

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Put onions and chicken thighs on a sheet pan.
3. Mix garlic, chipotle, broth, and spices in a bowl.
4. Pour over chicken and onions.
5. Roast 20-25 minutes, until chicken is cooked through.
6. Add optional veggies halfway if you like.
7. Serve with rice or tortillas.

3) Roasted Veggie Grain Bowl with Balsamic Dressing

This roasted veggie grain bowl is hearty and colorful. Roast carrots and sweet potatoes until tender and caramelized, then pile them onto grains like quinoa or brown rice.

The balsamic dressing brings a tangy, sweet kick. If you like, toss in some leafy greens and a bit of goat cheese for creaminess.

You can eat this warm or cold—whatever suits your mood.

Ingredients

• Carrots
• Sweet potatoes
• Quinoa or brown rice
• Dark leafy greens (spinach or kale)
• Goat cheese (optional)
• Olive oil
• Balsamic vinegar
• Salt and pepper

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Cube carrots and sweet potatoes.
3. Toss with olive oil, salt, and pepper, then roast for 25-30 minutes.
4. Cook quinoa or rice as directed.
5. Whisk balsamic vinegar and olive oil for the dressing.
6. Combine grains, roasted veggies, and greens.
7. Drizzle with dressing and add goat cheese if you want.

4) Pasta with Cashew Sauce and Chicken

This pasta with cashew sauce and chicken holds up well for meal prep. Cook your favorite pasta and chicken, then toss them in a creamy, dairy-free cashew sauce.

To make the sauce, soak cashews and blend them with chicken broth and seasoning. It’s rich and smooth, perfect for coating noodles.

Add spinach or sun-dried tomatoes if you want more flavor. Once everything’s cooked, portion it into containers for the week.

Ingredients

• 2 cups raw cashews (soaked for 8 hours)
• 12 oz pasta of your choice
• 1 lb chicken breast, diced
• 3/4 cup chicken broth
• 1 tsp salt
• 1 Tbsp olive oil
• Optional: spinach, sun-dried tomatoes, garlic

Cooking Instructions

1. Soak cashews for 8 hours, then drain.
2. Cook pasta as directed; drain.
3. Heat olive oil and cook chicken until done.
4. Blend cashews with broth and salt until smooth.
5. Toss pasta and chicken with sauce, adding veggies if you like.
6. Divide into containers and refrigerate.
7. Reheat at 350°F (175°C) for 10-12 minutes.

5) Tuna Rice Bowl

A tuna rice bowl is quick, filling, and easy to prep. Start with cooked rice—jasmine or brown rice both work.

Mix canned tuna with spicy mayo or soy sauce for flavor. Top with fresh veggies like cucumber, scallions, or red bell pepper for crunch.

Adjust the sriracha or sesame oil to your taste. It’s easy to tweak.

Ingredients

• 1 cup cooked jasmine or brown rice
• 1 (5-7 oz) can of tuna (drained)
• 1 tablespoon mayonnaise
• 1 teaspoon sriracha (more or less, up to you)
• ½ cucumber, thinly sliced
• 1 scallion, thinly sliced
• 1 teaspoon soy sauce
• ½ teaspoon sesame oil

Cooking Instructions

1. Mix tuna, mayo, sriracha, soy sauce, and sesame oil.
2. Put cooked rice in your bowl or container.
3. Spread tuna mixture on top.
4. Add cucumber and scallions.
5. Chill if you’re not eating it right away.

Need more inspiration? Here’s a spicy tuna rice bowl.

6) Spaghetti with Meat Sauce

Spaghetti with meat sauce is classic and comforting. Make a big batch of sauce with ground beef and tomatoes.

Add veggies to the sauce for extra nutrients. Using whole grain pasta gives you more fiber.

Cook pasta just before al dente so it holds up when reheated. You can freeze this or keep it in the fridge for a few days.

Ingredients:

• Ground beef (1 lb)
• Spaghetti pasta (whole grain, 12 oz)
• Canned crushed tomatoes (28 oz)
• Onion (1 medium, chopped)
• Garlic (2 cloves, minced)
• Olive oil (2 tbsp)
• Italian seasoning (1 tsp)
• Salt and pepper (to taste)

Cooking Instructions:

1. Heat olive oil in a pan over medium.
2. Sauté onion and garlic until soft.
3. Add ground beef and brown it.
4. Stir in tomatoes and seasoning.
5. Simmer 30-40 minutes on low.
6. Boil pasta just before al dente, about 8-9 minutes.
7. Drain pasta and combine with sauce or serve sauce on top.

7) Stir Fry with Rice and Vegetables

Stir fry with rice and veggies is fast and flexible. Use any vegetables you like—carrots, peas, bell peppers, whatever’s in your fridge.

Sauté garlic and onion first for flavor, then add veggies and rice. A quick sauce with soy sauce and a bit of sugar brings it together.

This meal keeps well in the fridge and reheats in minutes. It’s honestly a lifesaver on hectic days.

Ingredients

• 2 cups cooked rice
• 1 cup carrots, diced
• 1 cup peas
• 1 bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 onion, chopped
• 2 tablespoons soy sauce
• 1 teaspoon sugar
• 1 tablespoon vegetable oil

Cooking Instructions

1. Heat oil in a large pan or wok over medium-high (about 350°F / 175°C).
2. Stir-fry garlic and onion for 1-2 minutes.
3. Add carrots, peas, and bell pepper. Cook 4-5 minutes.
4. Mix in rice and soy sauce, then add sugar. Stir well.
5. Cook another 3-4 minutes until everything’s hot.
6. Serve or pack in containers.

8) Lavash Wraps with Hummus and Veggies

Lavash wraps with hummus and veggies are ridiculously easy. Spread hummus on lavash bread and layer on fresh or roasted veggies.

Use whatever you like—romaine, bell peppers, carrots, cucumbers. Roasted veggies add a nice warmth, if you’re into that.

The hummus keeps everything creamy and adds a bit of protein. These wraps stay fresh in the fridge, so you can make a few at once.

They’re perfect for a quick lunch or a light dinner, no stove required.

Ingredients

• Lavash bread
• Hummus
• Romaine lettuce or mixed greens
• Bell peppers (red, yellow)
• Shredded carrots
• Cucumber
• Optional: grilled or roasted vegetables

Cooking Instructions

1. Lay the lavash bread flat on a clean surface.

2. Spread a thin layer of hummus over the bread.

3. Pile on your favorite veggies, spreading them out evenly.

4. Roll the lavash up tightly.

5. Slice it in half if you want.

6. Wrap it in foil or plastic and stash it in the fridge until you’re hungry.

For more ideas, check out this hummus and veggie lavash wraps recipe.

9) Summer Quinoa Salad with Lemon Dressing

This summer quinoa salad just feels right when the weather’s hot. It’s got crunchy veggies, juicy fruit, and plenty of quinoa to fill you up.

The lemon dressing brings a bright, zippy kick. You can toss it together ahead of time and keep it chilling in the fridge.

That sweet and savory mix really works, whether you want a side or a main. Honestly, it’s easy to swap in whatever fruit or veggie you’re craving.

Ingredients

• 1 cup quinoa
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red bell pepper, chopped
• 1/2 cup fresh fruit (like mango or strawberries), chopped
• 1/4 cup fresh parsley, chopped

For the lemon dressing:

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste

Cooking Instructions

1. Rinse the quinoa under cold water.

2. Add quinoa to 2 cups water, bring to a boil, then lower heat and cover.

3. Simmer for about 15 minutes at 350°F (175°C).

4. Let the quinoa cool off.

5. Toss quinoa, cucumber, tomatoes, bell pepper, fruit, and parsley in a big bowl.

6. Whisk together olive oil, lemon juice, garlic, salt, and pepper.

7. Pour the dressing over your salad and give it a gentle toss.

8. Pop it in the fridge for a bit—it tastes best cold.

10) Chicken and Rice Meal Prep Bowls

Chicken and rice meal prep bowls just make life easier. You can change up the flavors—maybe chili lime one week, garlic herb the next.

They’re perfect for lunch or dinner, and you’ll have a meal ready in about half an hour. Throw in veggies like bell peppers, corn, or black beans if you want it heartier.

Chicken breast keeps things lean and packs in protein. If you cook the rice on its own and mix everything together later, the texture stays nice.

Make a bunch at once and stash them in your fridge or freezer. When you’re ready, just heat up a bowl and dig in.

If you’re looking for ideas, there are plenty of easy Chicken Rice Bowl recipes out there for busy days.

Ingredients

• 2 chicken breasts
• 1 cup rice
• 1 bell pepper
• 1 cup black beans (optional)
• 1 lime
• 1 tsp chili powder or garlic herb seasoning
• Salt and pepper to taste
• 1 tbsp olive oil

Cooking Instructions

1. Cook the rice just like the package says.

2. Sprinkle salt, pepper, and whatever seasoning you like onto the chicken.

3. Pour some olive oil into a pan and let it heat up over medium—think around 350°F (175°C).

4. Toss the chicken in and let it cook for 6 or 7 minutes on each side. Make sure it’s cooked all the way through.

5. While that’s going, chop up the bell pepper. Mix it with the rice and black beans.

6. Slice up the chicken and lay it right on top.

7. Finish it off with a squeeze of lime juice before you dig in.