These wholesome meal prep concepts will make your life simpler for the remainder of the week! With recipes for breakfast, lunch, dinner, and snacks, you’ll at all times have wholesome choices at your fingertips.
If the time period “meal prep” has you picturing your self consuming the identical meal time and again, you’ll be completely happy to understand it doesn’t must be that method.
As an alternative of prepping an enormous batch of a recipe, you may prep particular person components, like a cooked protein, chopped veggies, complete grains, and a scrumptious sauce or two, to assist add selection to your week. You’ll rapidly have the ability to assemble scrumptious meals in simply minutes, due to a bit of prep work forward of time. The video beneath will stroll you thru this course of and meal concepts.
I’ve additionally included some wholesome desserts and snacks, so your candy tooth will likely be coated. For much more recipes, you’ll want to browse the choices beneath!
Wholesome Meal Prep Recipes: Video Tutorial
Observe together with my wholesome meal prep video beneath, the place I stroll you thru 10 simple meal prep concepts step-by-step.
You’ll be able to obtain the purchasing record & meal concepts for this video, if you wish to skip a number of the planning course of.
Breakfast Recipes
In the event you’re searching for wholesome breakfast concepts, these choices are simple to make prematurely. You’ll be able to reheat them for a quick morning, or select a no-cook possibility in order for you one thing you may get pleasure from straight from the fridge.
Candy Potato Toast. This is likely one of the best recipes to meal prep (merely slice & prepare dinner prematurely). You’ll be able to pop it within the toaster, similar to you’d a slice of bread! Candy potatoes received’t grow to be crispy like actual toast, however these slices are heat, comforting, and filling if you add your favourite toppings.
In a single day Oats. These jars are fast to assemble, and you can also make a number of flavors without delay! They may last as long as 5 days within the fridge, so you may have breakfast dealt with throughout a busy week.
Banana Oatmeal Pancakes. Baking these pancakes in your oven is a game-changer for meal prep. They prepare dinner all of sudden, with none added oil, after which you may pop them in your toaster to reheat! High them with peanut butter and sliced banana for a straightforward breakfast possibility. (That is nice for youths earlier than college, too!)
Buckwheat Waffles. Whenever you put together these in a basic waffle iron (not as thick as a Belgian waffle iron) they’re simple to freeze and pop within the toaster for a quick morning. They’re naturally gluten-free, too!
Baked Banana Oatmeal. In the event you love oatmeal, however don’t need to assemble it from scratch each morning, that is a straightforward possibility. The slices are simple to reheat for a fast morning!
Chia Pudding. If you wish to change up your breakfast routine, strive chia pudding for a change. It’s just like in a single day oats, however made with filling chia seeds as an alternative. There are 6 flavors to strive!
Breakfast Bowls. Whenever you take the time to prep a number of components prematurely, you may assemble these savory and protein-packed breakfast bowls in simply minutes. Be at liberty to make use of up another veggies you’ve readily available, too.
Quinoa Porridge. Cook dinner an enormous batch of creamy quinoa with this methodology, then serve it as a chilly cereal along with your favourite toppings. It’s just like oatmeal, however with extra protein in every chunk.
Egg Bites. In the event you love the egg bites from Starbucks, you’ll love this simple do-it-yourself model. They reheat rapidly for a quick morning on the go, and are cooked in an everyday muffin pan. You received’t imagine how comparable the feel is to the sous-vide model!
Do-it-yourself Granola. You’ll be able to decide from peanut butter granola, chocolate granola, or a wholesome granola made with out oil. Serve with yogurt or milk, and sliced banana or berries on high.
Muesli. This no-cook breakfast might be blended collectively in simply 5 minutes. It’s cheaper than shopping for a mixture from the shop, and makes a hearty breakfast that’s shelf-stable, in case your fridge is crowded.
Wholesome Breakfast Casserole. This recipe replaces the bread and heavy cream present in conventional recipes with 3 kilos of veggies, but it surely’s nonetheless simply as comforting and scrumptious. The slices are simple to reheat for a quick morning!
Almond Flour Banana Bread. This gluten-free fast bread tastes like the true factor, however is made with protein-rich almond flour. It makes a straightforward breakfast or snack on the go!
Meal Prep Bowls & Salads
Bowls are a straightforward lunch or dinner possibility, particularly if in case you have particular person components already prepped! (Try the “Meal Prep Fundamentals” part later on this put up for concepts.) You’ll be able to assemble your individual bowls utilizing what you’ve readily available, or strive one of many recipes beneath for one thing fast & simple to seize from the fridge.
Greatest Quinoa Salad. This quinoa salad is made with recent veggies and herbs, so it’s filled with taste. It’s a straightforward lunch that that retains effectively for days.
On the lookout for one other variation? This Black Bean & Quinoa Salad options Southwest flavors and retains effectively within the fridge for a straightforward packed lunch.
Lentil Salad. This recipe will feed a military, or one to 2 individuals for a number of days in a row. It’s an effective way to sneak extra fiber into your life!
Cowboy Caviar. You’ll be able to serve this recipe with tortilla chips for a straightforward, fiber-filled snack, or get pleasure from it straight-up as a filling salad.
Mediterranean Chickpea Salad. This salad is loaded with taste, and you’ll change up the toppings as you want. Attempt it with baked rooster or creamy feta cheese on high, or go away off the cheese for a vegan possibility.
Mason Jar Salads. Select from a Mediterranean taste or a Fall-inspired mixture. Packing your salads in a jar this manner prevents them from getting soggy, and if you pour them right into a serving bowl, the dressing will coat the components because it pours out.
Apple Walnut Salad. This salad is so scrumptious, you would possibly need to eat it on daily basis! High it along with your favourite protein to round-out the meal.
Greek Pasta Salad. Since pasta salad is served chilled already, it makes a straightforward meal prep lunch possibility! Retailer it in particular person containers for a straightforward packed meal.
Quinoa Bowls with Creamy Pesto Dressing. The dressing recipe for these bowls will make you crave your subsequent meal! When you prep the quinoa and dressing, they’re simple to assemble for a fast meal.
Soups & Stews
Soups and stews are likely to freeze effectively, so you can also make an enormous batch and retailer them for months in your freezer. To thaw, switch them to your fridge for as much as 48 hours earlier than you propose on reheating them once more. (Or reheat straight from frozen in a pot on the range high and stir usually.)
Vegetarian Chili. This hearty recipe depends on canned beans for comfort, so it’s simple to make! Serve it with crunchy tortilla chips or cornbread, for a comforting meal.
Curry Rooster Soup. This is likely one of the hottest soup recipes on my web site! The mixture of creamy curry flavors, paired with rooster and lentils, makes it filling, comforting, and scrumptious. You might need to make a double-batch of this one! Leftovers might be served over cooked rice or quinoa, for an additional variation.
Black Bean Soup. In the event you miss the black bean soup from Panera, this one tastes even higher and is straightforward to make at dwelling. The flavour is so spectacular, I prefer to make it for dinner friends!
Wholesome Broccoli Cheddar Soup. This recipe has a sneaky ingredient that provides creaminess, but additionally makes it extra filling, with additional fiber and protein in every chunk. When you’re searching for wholesome consolation meals, this can be a scrumptious possibility!
Hearty Quinoa Soup. This soup is impressed by a well-liked Annie’s model canned soup, and options quinoa, which is a whole supply of plant-based protein. Be at liberty to swap the veggies to make use of what you’ve readily available.
Chickpea Noodle Soup. A scrumptious different to rooster noodle soup, this recipe is particularly good if you use a legume-based pasta, equivalent to chickpea pasta. The gluten-free noodles will assist thicken the broth as they prepare dinner!
Crimson Lentil Soup. Crimson lentils are the fastest-cooking number of lentils, so this soup is able to eat in lower than half-hour, and the flavour is out of this world! Serve it with crusty bread, or a facet salad for an entire meal.
Mexican Rooster Soup. This soup has the flavour of tortilla soup, solely with out the fried tortillas. It makes a filling lunch or dinner, and you’ll high it with a cooked grain, equivalent to quinoa or rice, or fiber-rich black beans, to assist round-out your meal.
Wholesome Snacks & Candy Treats
Having a wholesome snack readily available is a game-changer if you’re making an attempt to stay to your wholesome consuming objectives. The choices beneath require simply 10 to fifteen minutes of effort, and can make your life simpler for the remainder of the week.
Chocolate Power Balls. When you’re craving extra of a brownie taste, do this no-bake possibility. They’re loaded with fiber, and antioxidant-rich cacao powder. Attempt Date Power Balls for a non-chocolate model.
Don’t have a meals processor? Attempt Peanut Butter Protein Balls for a variation you may stir collectively in simply minutes.
Do-it-yourself Granola Bars. These granola bars are naturally sweetened with honey, and style higher than the store-bought selection! You’ll be able to add any mix-ins you like to make them extra filling, equivalent to hemp hearts or crunchy nuts.
Hummus. This filling dip is made with a mix of chickpeas and tahini, and you’ll whip it collectively in simply 5 minutes! It tastes higher than something you’d purchase on the retailer, and you should utilize it in a lot of other ways. Attempt spreading it on a sandwich or wrap, serve it with sliced veggies, or add it to pasta for additional creaminess.
The Greatest Bean Dip. In order for you one other dip possibility, this one is ideal for tortilla chips or veggies. All you want is quarter-hour to make it!
Almond Butter Fudge. This candy deal with is of course sweetened, and takes simply 10 minutes to stir collectively. Hold it stashed in your freezer for a fast method to fulfill your candy tooth. In the event you desire a chocolate model, strive Vegan Fudge, as an alternative.
Wholesome Cookies. These cookies style unbelievably genuine, however they’re made with dates as an alternative of sugar! Hold them saved in your fridge for a straightforward deal with.
Banana Oatmeal Cookies. Made with simply 4 components, these cookies come collectively in simply minutes and are an effective way to make use of up any ripe bananas you’ve readily available. You’ll be able to even get pleasure from them for a quick breakfast on the go!
Meal Prep Fundamentals
Cooked Protein & Important Entrees
Taking the time to prep some protein forward of time will assist preserve your meals filling and satisfying. Be at liberty to select two choices this week, after which strive two extra subsequent time!
- Baked Rooster Breasts. This fast recipe creates flavorful rooster breasts that pair effectively with virtually any meal. Serve the sliced rooster over a salad, pasta, or bowl for a straightforward protein possibility.
- Crispy Baked Tofu. This tofu is completely seasoned, with a super-appealing texture. Serve it as a vegetarian swap if you need additional plant-based protein in your meals.
- Baked Falafel. This recipe makes use of canned chickpeas for comfort, and tastes simply as scrumptious as the standard model. They’re freezer-friendly, and make a fantastic addition to bowls and wraps.
- Veggie Burgers. Everybody loves these veggie burgers! Made with veggies, beans, nuts, and oats, they’re hearty sufficient to maintain you feeling glad.
- Wholesome Burgers. Made with a mixture of lean floor beef and lentils, these burgers style like the true factor, however are budget-friendly and pack additional fiber in every chunk.
- Fast Black Bean Burgers. There’s no meals processor required for this recipe, so that they make a straightforward possibility throughout a busy week.
Sauces & Salad Dressings
A easy dressing or sauce can add tons of taste to your subsequent meal! Make one or two to assist preserve your week fascinating, after which strive a unique one subsequent time, to assist add selection.
- Apple Cider French dressing. This can rapidly grow to be your go-to dressing, as a result of the flavour goes effectively with virtually any toppings. Hold an enormous batch stashed in your fridge for straightforward salads and bowls.
- Lemon Poppy Seed Dressing.If you wish to change issues up, this dressing pairs particularly effectively with a spinach salad. Serve it with pink onion, sliced avocado, and strawberries on high!
- Creamy Tahini Dill Dressing. This recipe will get its creaminess from tahini, somewhat than mayo, and it makes a superb topping for a savory salad. It could possibly additionally double as a veggie dip!
- Honey Balsamic Dressing. This dressing goes with every little thing! You’ll be able to combine it collectively in simply minutes, and revel in all of it week lengthy over your favourite salad components.
- Cilantro Lime Dressing. Whenever you desire a Southwest taste, this dressing is a pleasant change! Serve it over your favourite salad components or over tacos, for additional taste.
- Romesco Sauce. In the event you love the flavour of roasted pink bell peppers, you’ll love this sauce. It comes collectively rapidly in your blender, and makes a scrumptious pasta topping, sandwich unfold, and dip.
- Wholesome Blue Cheese Dressing. Whenever you desire a creamy possibility, this blue cheese dressing can also be made with white beans for added creaminess.
Entire Grains & Legumes
Cooked grains make a superb base for curries and stir-fries, and you can too flip them into a fast meal, like Veggie Fried Rice or Quinoa Fried Rice. It’s additionally nice to have cooked beans or lentils readily available, for including additional fiber and protein to your subsequent salad or bowl.
Helpful Greens
If you wish to squeeze some extra vitamins into your day, the next veggies are useful to have readily available. You’ll be able to preserve them within the fridge for as much as 5 days so as to add to your meals all through the week.
- Cauliflower Rice. Rapidly pulse a head of cauliflower in your meals processor to create cauliflower rice! It makes a nutrient-dense different to rice, and is scrumptious in Cauliflower Fried Rice, or wherever else that you’d frequently use rice.
- Shredded Cabbage. Shred a head of cabbage forward of time, and preserve it saved within the fridge all week for a straightforward stir fry meal, equivalent to Egg Roll in a Bowl or Pizza Stir Fry. It additionally makes a fantastic addition to salads and bowls, for additional crunch.
- Chopped Romaine Lettuce. Having your lettuce washed and chopped will make it that a lot simpler to rapidly assemble a salad. Merely add this base to your bowl, and high it along with your favourite toppings, equivalent to baked rooster, hummus, and a scrumptious salad dressing.
- Roasted cauliflower. Roasted cauliflower is scrumptious sufficient to get pleasure from straight off the pan, however you can too reserve it within the fridge so as to add to bowls and stir fries in the course of the week.
- Roasted asparagus. When it’s in season (Feburary to June) this roasted vegetable makes a scrumptious topping for salads, or a easy facet dish. It’s also possible to prepare dinner it within the air fryer.
- Roasted Crimson Peppers. Roasting pink peppers at dwelling is likely one of the best issues to do, they usually add a fantastic texture and taste to virtually any dish. Attempt them in Romesco sauce, or in vegan sushi!
65 Wholesome Meal Prep Concepts: Lunch Bowls with Thai Peanut Dressing
On the lookout for wholesome meal prep concepts? These recipes & suggestions will make your life simpler for the remainder of the week.
Servings:
Elements
Cooked Quinoa
- 2 cups dry quinoa
- 3 cups water
Thai Peanut Dressing
- ½ cup all-natural peanut butter
- 3 tablespoons recent lime juice
- 2 tablespoons rice vinegar
- 1 tablespoon toasted sesame oil
- ⅓ cup pure maple syrup
- 1 garlic clove , minced
- 1 inch freshly minced ginger
- ½ teaspoon crushed pink pepper flakes
- ½ teaspoon positive sea salt
- 2 to 4 tablespoons water , as wanted to skinny
Topping Concepts
- 2 (15 oz.) cans chickpeas , drained and rinsed
- 2 pink bell peppers , chopped
- ½ head cabbage , shredded
- 1 coronary heart romaine lettuce , chopped
- 2 inexperienced onions , chopped
Directions
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To prepare dinner the quinoa, add the dry quinoa to a positive mesh strainer and rinse it till the water runs clear. Switch the drained quinoa to a small saucepan and canopy it with 3 cups of recent water. Convey it to a boil over excessive warmth, then decrease the warmth and canopy with a lid. Cook dinner for 10 minutes. When the timer goes off, take away the pan from the warmth however preserve the lid on for an extra 5 minutes. Then fluff with a fork and set it apart to chill.
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To arrange the dressing, add the peanut butter, lime juice, vinegar, sesame oil, maple syrup, garlic, ginger, pink pepper flakes, and salt to a 16-ounce glass mason jar. Use a whisk to stir effectively, then add in water, only a tablespoon at a time, till it reaches a consistency you want. Take into account that this dressing will thicken when chilled, so chances are you’ll want so as to add extra water later, too. (As much as a 1/4 cup complete.) Safe the lid on the jar and retailer within the fridge till you are prepared to make use of it.
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Put together any toppings you want, such because the drained chickpeas, sliced peppers, shredded cabbage or lettuce, and inexperienced onions, and retailer them in separate hermetic containers within the fridge. This will likely be a like a “salad bar” in your fridge, so every little thing is able to go if you end up able to eat.
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To assemble a lunch bowl, begin with a base of cooked quinoa (about ¾ cup per serving), and add your favourite toppings, equivalent to a ½ cup chickpeas, 1 to 2 cups of various uncooked or cooked veggies, after which high it off with a beneficiant drizzle of dressing (about 3 tablespoons). Stir effectively along with your fork to distribute the dressing, then get pleasure from! The person parts will preserve effectively within the fridge for as much as per week.
Video
Notes
Quinoa bowls are simple to customise, so be at liberty to make use of another veggies or toppings you’ve readily available. It’s also possible to use a unique sauce or dressing to alter up the flavour every week. You’ll want to try the sauces and dressings part on this put up for extra concepts.
Vitamin
Energy: 384kcal, Carbohydrates: 54g, Protein: 14g, Fats: 14g, Saturated Fats: 2g, Polyunsaturated Fats: 5g, Monounsaturated Fats: 6g, Sodium: 408mg, Potassium: 627mg, Fiber: 9g, Sugar: 13g, Vitamin A: 1083IU, Vitamin C: 61mg, Calcium: 96mg, Iron: 3mg
In the event you strive one in all these wholesome meal prep concepts, please go away a remark and star ranking beneath letting me understand how like them! And if in case you have different meal prep requests that you just’d prefer to see sooner or later (Perhaps funds pleasant? Or vegan?) you’ll want to let me know that, too.
