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I’m going to cut to the chase—meal prep isn’t about being perfect; it’s about making life a little (IMO, a lot!) easier. Whether you’re trying to save time, eat a bit healthier, or just avoid the chaos of figuring out what’s for dinner, these easy meal prep recipes will help you get organized. I’m sharing all my favorite go-to recipes and simple tips that help me meal prep for the week.
Table of Contents
My Best Meal Prep Tips
- Pick a good variety of meals. Food boredom is real, so don’t feel like you will get stuck eating the same meals day in and day out. Pick out around 20 meals (breakfasts, lunches, and dinners) that you like and keep rotating them around for variety.
- Make a calendar. Make a monthly menu for yourself for breakfasts, lunches, and dinners. You can easily see where leftovers can be used when you have everything written down. To help with budgeting, it’s often good to make a double batch of a meal and enjoy it later in the week or enjoy lighter lunches over a few days. In fact, this is one of my favorite tips for meal prepping for beginners!
- Make a shopping list. The key to successful meal planning is to prep ahead so that you always know what you are picking up from the store so you have everything on hand.
- Buy a mix of fresh and frozen produce. It’s great to include fresh foods in your diet, but frozen is still great quality and much more convenient, and often more budget-friendly. Stock up your freezer with frozen veggies, fruits, and meats so that you don’t have to worry about using them up quickly.
- Choose a day to cook up your food. Choose one day a week to cook up the majority of your meals for the week. Batch cook recipes and portion them out so that all you have to do is grab and reheat them for an easy dinner.
- Choose some freezer-friendly meals. The freezer is your friend! Soups, chilis, stews, pies, and so much more are great for freezer meals. Make big batches to freeze and enjoy over the weeks. Be sure to check out my guide on How to Make Freezer Meals for Families.
My Go-To Meal Prep Gadgets & Containers
- Instant Pot: You can batch-cook shredded chicken, spaghetti squash, baked beans, or hard-boiled eggs in the instant pot, freeing you up to work on something else. Check out my Instant Pot Guide so you get maximum use from this helpful kitchen appliance.
- Food processor: This is a helpful tool for chopping, slicing, and shredding vegetables, especially when you have a lot of ingredients to work with. It can also be a blender to emulsify sauces and dressings like cilantro yogurt sauce or salad vinaigrette.
- Storage containers: These clear storage containers are light, airtight, and easy to carry. They’re stain and odor-resistant and come in various shapes and sizes. I use them to store prepared fruits and vegetables like cut carrots, celery, cauliflower, and more. They also store recipe components like mirepoix and browned ground beef.
- Mason jars: Are great for storing batch-cooked foods such as spaghetti sauce, marinara sauce, or muesli. Mason jars conveniently come in different sizes to accommodate your needs. Use a wide-mouth quart-size mason jar for single-serving foods like vegetarian cobb salad or half-pint jars for chia pudding or homemade yogurt.
- Silicone bags: Reusable freezer bags can be used to portion big batches of cooking as well as freezing pre-cut fruits and veggies for later. Use silicone bags to freeze avocados, bananas, strawberries, and more.
- Glass bento boxes: You can easily portion out ingredients like refried beans, taco meat, and rice into individual compartments in the container to keep them separate until ready to reheat and eat. Or use these bento boxes for taco salad meal prep.
Meal Prep Ideas for Breakfast
I like to have a few of these options in my freezer for an easy grab-and-go breakfast on busy weekdays.
Breakfast
Egg Muffins
Make breakfast egg muffin cups with just a muffin tin, eggs, cheese, and vegetables. Great for meal prepping and grab-and-go breakfast!
35 minutes
Breakfast
Greek Yogurt Pancakes
These Greek Yogurt Pancakes are the ultimate pancake breakfast with the best tangy flavor and a protein-packed punch from the Greek yogurt!
20 minutes
Breakfast
Sheet Pan Pancakes
Whether you want an easy and delicious pancake breakfast for the family or looking to serve a crowd, Sheet Pan Pancakes have all the flavor of traditional fluffy pancakes without all the work!
25 minutes
Breakfast
Breakfast Strata
This cheesy overnight breakfast egg strata is a vegetarian take on a classic recipe. It's a savory egg casserole that gets better as it sits!
1 day 1 hour 15 minutes
Breakfast
Avocado and Egg Breakfast Meal Prep
This avocado and egg breakfast meal prep is perfect for busy mornings and meals on the go. This healthy make-ahead recipe is so satisfying!
20 minutes
Breakfast
Egg White Bites
These Starbucks copycat egg white bites with red bell pepper are perfect for a protein-packed breakfast with cottage cheese, mozzarella, feta, and spinach.
40 minutes
Breakfast
Vegetarian Egg Boat
Vegetarian Egg Boat is the ultimate breakfast for a crowd. Prep the vegetables and whisk the eggs in advance, then bake when ready for a hearty yummy meal
40 minutes
Breakfast
Breakfast Burritos
This Southwest breakfast burrito is perfect for freezing and makes a great breakfast on the go! If you're into meal prep, this recipe is for you!
27 minutes
Meal Prep Ideas with Oats
You know I love oats. So much so that I have a massive collection of oat recipes that has everything from traditional oatmeal to chickpea burgers made with oats. So when it comes to meal prepping, including recipes with oats is a no-brainer.
Breakfast
Baked Steel Cut Oatmeal
Hands-free yummy Baked Steel Cut Oatmeal prepared in the oven – perfect for entertaining guests at breakfast or meal prepping breakfast for the week!
1 hour 5 minutes
Breakfast
Easy Overnight Oats
This easy overnight oats recipe is a healthy simple breakfast that you can make ahead for busy mornings and customize with many add-ins and toppings!
8 hours 5 minutes
Breakfast
Protein Baked Oats
These protein baked oats are perfect for make ahead breakfasts. Choose from 4 different flavors for a healthy and delicious breakfast the whole family will love!
25 minutes
Breakfast
Blueberry Baked Oatmeal
Baked Blueberry Oatmeal is a nutritious filling breakfast/brunch for a crowd or for meal prepping. It's made with vegan ingredients and is highly adaptable!
50 minutes
Breakfast
Peanut Butter Banana Baked Oatmeal
Full of flavor, this easy banana oatmeal is great for a healthy make ahead breakfast.
40 minutes
Breakfast
Oatmeal Breakfast Bars
Enjoy these chewy Oatmeal Breakfast Bars in the morning or as a midday snack. They're great for meal prepping in advance and packed with heart healthy oats!
1 hour
Tutorial
How to Make Granola
Learn how to make granola at home with this simple oven recipe. Perfect for topping yogurt, ice cream and more! Homemade granola is where it's at!
38 minutes
Meal Prep Lunch Recipes
Lunch often gets overlooked during a busy day, but with a little prep, it can be the easiest and most delicious meal.
Lunch
Chicken & Hummus Meal Prep
Simple and easy to make, this grilled chicken and hummus meal prep recipe is perfect for a healthy make ahead lunch to take to school or work
2 hours 25 minutes
Lunch
PB&J Meal Prep
Healthy and delicious, this peanut butter jelly meal prep idea is perfect for school lunches, and adults too! Simple to make and nutritious.
10 minutes
Lunch
Tuna Salad Meal Prep
Quick and easy to make, this tuna salad meal prep recipe is a healthy and well balanced lunch idea to try. Perfect to take to school or work.
20 minutes
Lunch
DIY Pizza Lunchable
Add some fun to lunches with these DIY pizza lunchable recipe. Easy & quick to prep, add your own favorite pizza toppings for work or school
15 minutes
Lunch, Salads
Yogurt Chicken Salad
This creamy yogurt chicken salad with apples and celery is mayo-free & delicious! If you prefer a tangy chicken salad this recipe is perfect for you!
10 minutes
Main Course
Shish Tawook
Try this Authentic Shish Tawook recipe – a popular Lebanese grilled chicken skewers recipe. It's tender juicy chicken marinated in yogurt, lemon and garlic.
28 minutes
Lunch, Sandwich
Egg Salad Sandwich
For a healthy and satisfying lunch, try a protein-packed Egg Salad Sandwich with Greek yogurt, crunchy celery, and crisp lettuce!
5 minutes
Salad
Vegan Macaroni Salad
Vegan Macaroni Salad with a creamy, tangy vegan mayo dressing tossed with crunchy veggies. Add in some beans for extra protein and you're good to go!
20 minutes
Chicken Meal Prep Recipes
When it comes to meal prep, chicken is pretty much the protein of choice, in my opinion. It’s versatile, easy to cook in large batches, and pairs well with many different flavors.
Main Course
Chicken Burrito Protein Bowl
Chipotle-inspired, this Chicken Burrito Protein Bowl is bursting with color, flavor, and nutrients. It's a chicken bowl recipe that is easily customizable!
2 hours 50 minutes
Main Course
Sheet Pan Chicken Fajitas
These chicken fajitas are baked in the oven on a sheet pan for a fuss free family meal that is full of flavor. Made with an easy homemade fajita seasoning.
25 minutes
Main Course
Chicken Shawarma
Make this oven-roasted Chicken Shawarma easily and quickly at home with my easy and authentic marinade recipe – it's perfectly spiced, tender & so flavorful
25 minutes
Entree
Chicken Meal Prep – 4 Ways
These 4 Chicken Meal Prep recipes are easy to make, healthy, & delicious. Meal prep is a great way to eat healthier and save time & money!
1 hour 30 minutes
Entree
Harissa chicken
Harissa Chicken paired with rice is a Tunisian inspired recipe that uses a sweet and smokey red chili pepper paste to create a bold, spicy and flavorful dish
15 minutes
Main Course
Chicken and Quinoa Bowl
Chicken and Quinoa Bowl is an easy weeknight dinner that you can throw together with leftover quinoa, chicken, any vegetables and nuts – hearty and healthy!
30 minutes
Entree
Easy Butter Chicken
A quick and easy version of the popular Indian dish, Butter Chicken, cooked in a creamy tomato sauce in just one pan!
45 minutes
Soup
Instant Pot Chicken and Rice
Instant Pot Chicken and Rice is a delicious and hearty meal with tender chicken, mushrooms, and wild rice in a flavorful broth – so good!
40 minutes
Meal Prep Recipe Ideas for Dinner
With a little meal prep, you can have the most anticipated, stressful meal of the day (dinner!) be the easiest. It does not have to be overly complicated or time-consuming.
Dinner, Entree
Ground Beef Casserole
Ground beef pasta is a favorite family meal and is easy to make in just a few steps. You can't go wrong with meat, sauce, pasta, and cheese!
40 minutes
Entree
Mediterranean Couscous
A quick and easy summer recipe, this Mediterranean Couscous dish is made with shrimp, tomatoes, feta, olives and capers – it’s fresh, healthy & irresistible
22 minutes
Entree
Instant Pot Beef Stew
Instant Pot Beef Stew delivers a delicious and hearty meal, featuring tender beef, vegetables, and a savory broth, perfect for any occasion.
1 hour 35 minutes
Main Course
Oven Baked Cod
Oven Baked Cod with Green Beans and Tomatoes that you can easily whip up in 15 minutes on a busy weeknight and customize with any seasonings!
20 minutes
Soup
Lasagna Soup
This one-pot lasagna soup recipe is comfort in a bowl. Made with lasagna noodles, ground beef and a delicious spice blend it's lasagna in soup form!
1 hour
Appetizer
Sheet Pan Nachos
This easy Sheet Pan Nacho recipe layers crispy tortilla chips with beef, beans, and cheese and is loaded with all your favorite nacho toppings.
25 minutes
Main Course
Easy Skillet Shrimp Fajitas
This Easy Skillet Shrimp Fajitas recipe is a quick and easy meal you can whip up in one pan in under 20 minutes; includes a flavorful avocado tomato salsa!
20 minutes
Dinner, Entree
Beef Stroganoff
This creamy homemade Beef Stroganoff is amazing with tender beef and mushrooms, in a Greek yogurt sauce. It is so good! Serve over egg noodles.
2 hours 55 minutes
Main Course
Sheet Pan Lemon Garlic Salmon
Sheet Pan Lemon Garlic Parmesan Salmon – healthy family weeknight dinner baked to perfection in one pan for easy prep, easy baking and easy clean-up!
30 minutes
Entree
Teriyaki Beef Stir Fry
Teriyaki beef stir fry with flank (or skirt) steak, homemade teriyaki sauce, broccoli, onions, and red bell peppers! Easy weeknight dinner for the family!
30 minutes
Side Dish Ideas for Meal Prep
Many of these side dish recipes go well with any main course, so double the batch and enjoy with multiple meals throughout the week.
Side, Side Dish
Roasted Broccolini
Enjoy a simple, flavorful side dish with roasted broccolini—crisp-tender and perfectly seasoned for any meal.
25 minutes
Side Dish
Bulgur Pilaf
This Lebanese style Bulgur Pilaf recipe is hearty, healthy and delicious; it is full of fiber and infinitely customizable. Easy recipe for bulgur wheat.
20 minutes
Salad, Side
Apple Slaw
This Apple Slaw combines crisp, fresh apples with a tangy, creamy dressing for a refreshing twist on classic slaw. Perfect for picnics, barbecues, or a light lunch!
20 minutes
Salads, Side Dish
Mediterranean Rice Salad
This Mediterranean Rice Salad is a great way to bulk up a salad or use leftover rice – easily customizable and ready in minutes!
15 minutes
Salad, Side Dish
Massaged Kale Salad
The trick to this Massaged Kale Salad is rubbing the leaves with dressing until they soften and darken, turning bitterness into deliciousness!
10 minutes
Side Dish
Garlic Roasted Potatoes
These Garlic Roasted Potatoes are perfectly baked in the oven. They're crisp on the outside, tender on the inside and loaded with a cheese and garlic flavor
1 hour
Dinner
Air Fryer Vegetables
This air fryer vegetable recipe is full of brussel sprouts, bell peppers, squash & onions – an easy veggie side dish to pair with any protein!
25 minutes
Side Dish
Lebanese Rice
This Lebanese Rice is a staple Middle Eastern (Arabic) side dish in my home that I make with only three ingredients: rice, vermicelli noodles and olive oil!
15 minutes
Vegan and Vegetarian Meal Prep Recipes
Meatless Monday on meal prep is def still possible! These vegetarian meal prep recipes are so delicious that I guarantee you won’t even miss the meat.
Brunch, Main Course
Broccoli and Cheese Quiche
It's so easy to make quiche from scratch! This broccoli and cheese quiche is made with cheddar cheese and is a perfect weekend brunch recipe.
1 hour 30 minutes
Dinner, Entree, Lunch
Vegetarian Burrito Bowl
This Vegetarian Burrito Bowl, with black beans, corn, sweet potatoes, and cilantro lime rice, is perfect for meal prep—a filling, wholesome option that retains its deliciousness throughout the week.
1 hour
Lunch, Sandwich
Hummus Veggie Sandwich
This delicious humus veggie sandwich is quick and easy to make and perfect for lunch on the go. Loaded with fresh vegetables, it's bold, vibrant and easily customizable.
10 minutes
Lunch, Salad, Side Dish
Red Kidney Bean Salad
Red Kidney Bean salad is a flavorful meal or side made with lentils, beans, chickpeas, and vegetables, tossed in a light and tangy dressing.
30 minutes
Dinner, Lunch, Soup
Vegetarian Black Bean Chili
Hearty and filling, this black bean chili with quinoa is a meatless wonder! This bean chili is delicious and full of flavor!
50 minutes
Sandwich
Avocado White Bean Sandwich
This White Bean Avocado Sandwich is a vegan sandwich recipe that is packed with protein, nutrients & flavor – perfect for lunches & meal prep.
10 minutes
Main Course
Vegetarian Gyro Bowl
Simple and quick to make, this vegetarian gyro bowl is made with chickpea bites, sauteed peppers and onions; served with tzatziki and pita.
35 minutes
Lunch, Salad
Vegetarian Cobb Salad
This Vegetarian Cobb Salad is a meatless recipe, made with hard boiled eggs and chickpeas – full of protein and great for meal prep in jars!
10 minutes
Main Course
Grain Bowls – 3 Ways
Grain bowls are a healthy and nutritious meal that are perfect for meal prep and quick and easy dinners. Simple to make and loaded with fresh ingredients.
30 minutes
Main Course
Quinoa Stuffed Peppers
These Vegetarian Quinoa Stuffed Peppers are loaded with lots of plant-based protein and gluten-free quinoa and topped with melted cheese- hearty and healthy
55 minutes
Freezer-Friendly Meal Prep Recipes
These meal prep recipes are seriously some of my favorite. Why? Because you can easily scale up the recipe and make some for dinner tonight and freeze the rest.
Entree
Peas and Carrots Stew
If you're looking for new vegetable beef stews to try, this Lebanese inspired Peas and Carrots Stew (we call them yakhneh) is hearty, nutritious and utterly comforting.
40 minutes
Entree
Chicken and Rice Casserole
This easy chicken and rice casserole is made from scratch, without canned soup, and tastes amazing! It's a great make-ahead chicken casserole as well!
1 hour 20 minutes
Entree, Sandwich
Ground Beef Burritos
Stuff your Ground Beef Burritos with meat, beans, and rice and roll tight in a flour tortilla. To get them to hold together pan sear and serve with all the things!
30 minutes
Appetizer, Entree
Greek Meatballs
Oven-baked all beef Greek Meatballs stuffed with feta cheese served with a homemade Tzatziki sauce! Perfect appetizer or main course!
35 minutes
Soup
Chicken Wild Rice Soup
Chicken wild rice soup with fresh mushrooms, carrots, celery, onions & thyme makes for a delicious meal and is perfect for meal-prep. Plus, it's dairy-free!
1 hour 25 minutes
Entree
Easy Baked Spaghetti
This Baked Spaghetti Recipe is a cheesy vegetarian pasta casserole dish that's simple to make, requiring only one pan in the oven, and a family favorite meal.
1 hour 5 minutes
Dinner, Entree, Main Dish
Oven Roasted Beef and Vegetables
This Oven Beef Stew with Vegetables recipe is made in one-pan with a hands-off approach and a flavorful Middle Eastern spice blend – an easy weeknight meal!
1 hour 45 minutes
Dinner, Main Dish, Soup
Freekeh Soup
Cracked freekeh soup with an aromatic warm broth loaded with shredded chicken, onions, and spices. This Lebanese soup recipe is even better the next day!
1 hour 40 minutes
Meal Prepping Recipes for Snacks
No meal prep is complete without snacks that will keep your energy up throughout the day.
Breakfast
Banana Bread Muffins
Bake up a batch of Banana Bread Muffins with crunchy walnuts. Perfect for breakfast, brunch, or a quick snack in under 30 minutes.
30 minutes
Breakfast, Snack
3-Ingredient Chia Pudding
This 3-Ingredient Chia Pudding is made with almond milk, chia seeds & sweetener of choice; it’s a healthy snack loaded with protein, fiber and healthy fats!
2 hours 5 minutes
Snack
Chocolate Peanut Butter Granola Bars
These easy no bake chocolate peanut butter granola bars are the perfect make ahead healthy snack or on-the-go breakfast that kids will love!
2 hours 30 minutes
Snack
Cheese & Fruit Snack Box
These Starbucks Copycat cheese and fruit snack boxes take minutes to prep and are perfect for school & work. Healthy and easy to make your own
10 minutes
Breakfast, Dessert
Healthy Muffins for Kids
These healthy muffins for kids are great for grab-and-go breakfast, lunchbox or snacks. They're filled with wholesome ingredients for a nutritious tasty treat.
35 minutes
Appetizer
Pizza Bites
These homemade pizza bites are the perfect snack, appetizer and even dinner! The dough is made with Greek yogurt and packed with protein!
30 minutes
Dessert
No Bake Pumpkin Balls
These No Bake Pumpkin Balls are vegan, gluten-free and easy to make! They have a cake-like texture and are such a healthy fall treat to try!
15 minutes
Appetizer, Sandwich
Pinwheel Sandwiches – 4 ways
Looking for lunch ideas? These pinwheel sandwich recipes are easy to make and have some untraditional fillings that are sure to be a hit.
10 minutes
Frequently Asked Questions
What ingredients are best for freezer-friendly meals?
Hearty grains like rice and quinoa and pre-cooked proteins like chicken or beef freeze well. Additionally, pantry staples like beans, lentils, and other legumes are great options for freezing. Avoid freezing ingredients with high water content and delicate textures like lettuce or dairy.
How can I prevent my salad from becoming soggy during meal prep?
The best way to keep your salad crisp and fresh is to keep the dressing separate and add it to the salad just before eating. Or you can layer ingredients in a specific order to create a barrier between wet and dry ingredients.
What are good make-ahead snacks?
Some great make-ahead snack options include energy bites, trail mix cookies, cut veggies with individual hummus or ranch dip, yogurt parfaits, or homemade granola bars. These items are convenient, portable, and maintain their freshness.
For more similar roundup of recipes, be sure to check out: The Best Pasta Recipes, Easy Ground Beef Recipes, Plant-Based Dinner Recipes, and Packable Lunch Ideas.
If you try any of these Meal Prep Recipes or any other recipe on Feel Good Foodie, leave a comment below! We would love to hear about your experience making the recipes. And if you snapped some shots of it, share it on Instagram so we can repost on my stories!
Hi! I hope you’re doing well. I just want to say that your recipes are nice and ….just could you please teach us what kind of dessert we can make with, for example milk, biscuits, honey, banana and other common ingredients? 🙏🙏🌸🌸🌸 And it seems like you love your job and doing our job with love makes a genius from us, as Mozart has said.
Sincerely,
Ava
Thank you so much! Be sure to check out the dessert tab of my recipes, as I have some recipes that use those common ingredients in them.