15 Simple Meal Prep Ideas

Meal prepping doesn’t have to be complicated or boring! Here are 15 simple meal prep ideas that make planning your week easy and delicious. From quick lunches to satisfying dinners, these ideas will help you save time and enjoy tasty meals every day. Get ready to mix things up and make your week a breeze!

Baked Salmon with Asparagus

Baked salmon with asparagus is a simple yet satisfying meal prep idea. The image showcases a beautifully cooked salmon fillet, seasoned and paired with fresh asparagus. This dish is not only visually appealing but also packed with nutrients.

Salmon is rich in omega-3 fatty acids, which are great for heart health. Asparagus adds a nice crunch and is loaded with vitamins. Together, they make a balanced meal that’s easy to prepare ahead of time.

To make this dish, you’ll need just a few ingredients and minimal prep time. It’s perfect for busy weekdays when you want something healthy without spending hours in the kitchen.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh lemon wedges (for serving)

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the salmon fillets and asparagus. Drizzle with olive oil.
3. Sprinkle garlic powder, paprika, salt, and pepper over the salmon and asparagus.
4. Bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Serve with fresh lemon wedges for added flavor.

Overnight Oats with Fresh Berries

Overnight oats are a fantastic way to kickstart your day. They are simple to prepare and can be customized to fit your taste. In the image, you can see a jar filled with creamy oats layered with fresh strawberries, blueberries, and blackberries. The vibrant colors of the berries make this dish not only delicious but also visually appealing.

To make overnight oats, you just need a few ingredients. Combine rolled oats with your choice of milk or yogurt, add a sweetener if you like, and top it off with fresh fruits and nuts. Let it sit in the fridge overnight, and in the morning, you’ll have a nutritious breakfast ready to go.

This meal prep idea is perfect for busy mornings. You can prepare several jars at once and grab them as you head out the door. Plus, the combination of oats and berries provides a good balance of fiber and antioxidants, making it a healthy choice.

Turkey and Spinach Stuffed Peppers

Turkey and spinach stuffed peppers are a colorful and nutritious meal prep option. These vibrant peppers are filled with a tasty mixture of ground turkey, fresh spinach, and spices. They not only look great on your plate but are also packed with protein and vitamins.

To make these stuffed peppers, you can use any color of bell pepper you like. The combination of turkey and spinach creates a hearty filling that is both satisfying and healthy. Plus, they are easy to prepare in advance, making them perfect for meal prepping.

Once baked, these peppers can be stored in the fridge for several days. Just reheat them when you’re ready to eat. They make a great lunch or dinner option that is sure to please!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked quinoa or rice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 cup shredded cheese (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Set aside.
3. In a skillet, cook the ground turkey over medium heat until browned. Add the chopped spinach and cook until wilted.
4. Stir in the cooked quinoa or rice, garlic powder, onion powder, salt, and pepper. Mix well.
5. Stuff each bell pepper with the turkey mixture and place them in a baking dish.
6. If using, sprinkle cheese on top of each stuffed pepper.
7. Bake for 25-30 minutes, or until the peppers are tender.
8. Let cool slightly before serving. Enjoy your delicious and healthy stuffed peppers!

Lentil Soup with Carrots and Celery

Lentil soup is a fantastic choice for meal prep. It’s hearty, nutritious, and super easy to make. The combination of lentils, carrots, and celery creates a comforting dish that warms you up from the inside out. Plus, it stores well, making it perfect for busy days.

This soup is packed with protein and fiber, thanks to the lentils. Carrots add a touch of sweetness, while celery gives it a nice crunch. You can enjoy it on its own or pair it with some crusty bread for a complete meal.

Making lentil soup is straightforward. Start by sautéing onions, garlic, carrots, and celery in a pot. Then, add lentils, broth, and your favorite spices. Let it simmer until the lentils are tender. It’s that simple!

Feel free to customize the recipe by adding other veggies or spices you love. This soup is versatile and can easily adapt to your taste. Enjoy it fresh or store it in the fridge for a quick meal later!

Ingredients

• 1 cup dried lentils, rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon thyme
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sauté until translucent.
2. Add carrots and celery, cooking for about 5 minutes until softened.
3. Stir in lentils, broth, cumin, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and let simmer for 25-30 minutes, or until lentils are tender.
5. Adjust seasoning if needed. Serve hot and enjoy!

Chickpea Curry with Brown Rice

Chickpea curry is a delightful dish that packs a punch of flavor and nutrition. The vibrant orange sauce, made with spices and tomatoes, envelops tender chickpeas, creating a hearty meal. Served over fluffy brown rice, it’s a perfect combination that’s both filling and satisfying.

The image showcases a bowl of chickpea curry, generously ladled over a bed of brown rice. Fresh cilantro adds a pop of color and freshness, while lemon wedges in the background hint at a zesty finish. This dish is not only delicious but also easy to prepare, making it a great option for meal prep.

Meal prepping this chickpea curry is a breeze. You can whip up a large batch and store it in individual containers. It reheats well, making it perfect for busy weekdays. Plus, it’s vegan and packed with protein, making it a healthy choice for everyone.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 2 cups cooked brown rice
• Fresh cilantro for garnish
• Lemon wedges for serving

Instructions

1. Heat olive oil in a large pan over medium heat. Add chopped onion and sauté until translucent.
2. Add minced garlic and ginger, cooking for another minute until fragrant.
3. Stir in the curry powder and cumin, allowing the spices to toast for a minute.
4. Add the diced tomatoes and coconut milk, stirring to combine. Bring to a simmer.
5. Add the chickpeas, season with salt and pepper, and let it cook for about 10 minutes, allowing the flavors to meld.
6. Serve the chickpea curry over cooked brown rice, garnished with fresh cilantro and lemon wedges on the side.

Quinoa Salad with Chickpeas and Avocado

This Quinoa Salad with Chickpeas and Avocado is a vibrant and nutritious dish that’s perfect for meal prep. The combination of quinoa, chickpeas, and fresh veggies makes it filling and satisfying. Plus, it’s super easy to whip up!

The salad features fluffy quinoa as a base, complemented by protein-packed chickpeas. Fresh tomatoes, bell peppers, and creamy avocado add color and texture. A sprinkle of herbs brings everything together, making each bite refreshing.

This salad is not just tasty; it’s also packed with nutrients. Quinoa is a great source of protein and fiber, while chickpeas provide additional protein and healthy fats from the avocado. It’s a wonderful option for lunch or dinner, and it keeps well in the fridge.

To make this dish, simply cook the quinoa, mix in the chickpeas and chopped veggies, and toss with a light dressing. You can enjoy it cold or at room temperature, making it a versatile meal prep choice.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until the quinoa is fluffy.
2. Mix the Salad: In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, bell pepper, and cilantro.
3. Add Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the salad and toss gently to combine.
4. Top with Avocado: Just before serving, add the diced avocado to the salad and mix lightly.
5. Serve: Enjoy immediately or store in the fridge for up to 3 days.

Vegetable Stir-Fry with Tofu

This Vegetable Stir-Fry with Tofu is a colorful and healthy meal that’s perfect for meal prep. The vibrant mix of bell peppers, green onions, and fresh herbs makes it not only tasty but also visually appealing. Tofu adds a great source of protein, making this dish satisfying and nutritious.

To prepare this dish, start by cutting your tofu into cubes and sautéing it until golden. Then, toss in your favorite vegetables like bell peppers and snap peas. The key is to stir-fry quickly over high heat to keep everything crisp and fresh. A splash of soy sauce or your favorite stir-fry sauce brings it all together.

This meal is great for lunch or dinner and can be served over rice or noodles. Plus, it stores well in the fridge, making it a fantastic option for your weekly meal prep.

Ingredients

• 1 block firm tofu, drained and cubed
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup snap peas
• 3 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Cooked rice or noodles for serving

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes.
2. Cook the Tofu: Heat vegetable oil in a large pan over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove and set aside.
3. Stir-Fry the Vegetables: In the same pan, add a bit more oil if needed. Toss in the garlic and ginger, cooking for about 30 seconds. Add the bell peppers and snap peas, stir-frying for 3-4 minutes until just tender.
4. Add Tofu and Sauce: Return the tofu to the pan. Pour in the soy sauce and sesame oil, mixing well to coat everything evenly. Cook for another 2 minutes.
5. Serve: Serve the stir-fry over cooked rice or noodles and garnish with chopped green onions.

Grilled Chicken and Roasted Vegetables

Grilled chicken and roasted vegetables make a perfect meal prep option. This dish is not only healthy but also packed with flavor. The vibrant colors of the vegetables add a nice touch to your meal prep containers, making them visually appealing.

To prepare, start with some boneless, skinless chicken breasts. Season them with your favorite spices. A mix of salt, pepper, garlic powder, and paprika works wonders. Grill the chicken until it’s cooked through and has those beautiful grill marks.

For the vegetables, you can use a mix of bell peppers, zucchini, and carrots. Chop them into bite-sized pieces, toss them in olive oil, and season with herbs like thyme or rosemary. Roast them in the oven until they’re tender and slightly caramelized.

This meal is great for lunch or dinner and can be stored in the fridge for several days. Just reheat and enjoy!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 bell pepper, chopped
• 1 zucchini, chopped
• 2 carrots, chopped
• 1 teaspoon dried thyme

Instructions

1. Season the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper.
2. Preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side, or until fully cooked.
3. While the chicken is grilling, preheat the oven to 400°F (200°C).
4. Toss the chopped vegetables in olive oil, thyme, salt, and pepper. Spread them on a baking sheet.
5. Roast the vegetables in the oven for about 20-25 minutes, or until tender and slightly caramelized.
6. Once the chicken is done, let it rest for a few minutes before slicing.
7. Divide the grilled chicken and roasted vegetables into meal prep containers. Enjoy throughout the week!

Zucchini Noodles with Marinara Sauce

Zucchini noodles, or zoodles, are a fun and healthy twist on traditional pasta. They’re light, fresh, and perfect for a quick meal prep. In the image, you can see a plate of zucchini noodles topped with a rich marinara sauce. The vibrant red sauce contrasts beautifully with the green noodles, making it not just tasty but also visually appealing.

This dish is not only low in carbs but also packed with nutrients. The marinara sauce adds a burst of flavor, and you can easily customize it with your favorite herbs or spices. Plus, it’s a great way to sneak in some veggies!

Making zucchini noodles is simple. You can use a spiralizer or even a vegetable peeler to create long, noodle-like strips. Once you have your zoodles ready, just sauté them for a couple of minutes until tender. Then, top them with your homemade or store-bought marinara sauce, and you’re good to go!

Here’s a quick recipe to whip up this delicious dish:

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic option for meal prep. They are easy to make, packed with protein, and can be customized to suit your taste. The image shows a tray of golden-brown egg muffins filled with vibrant green spinach and melted cheese. These little bites are perfect for breakfast or a quick snack.

To make these muffins, you only need a few ingredients and a muffin tin. They are great for busy mornings when you need something nutritious on the go. Plus, you can make a big batch and store them in the fridge or freezer for later.

Let’s get cooking!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• Salt and pepper to taste
• Optional: diced bell peppers, onions, or cooked bacon

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a mixing bowl, whisk together the eggs and milk. Add salt and pepper to taste.
3. Stir in the chopped spinach and cheese. If you’re using any optional ingredients, add them now.
4. Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 18-20 minutes or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Greek Yogurt Parfait with Granola

Greek yogurt parfaits are a delightful and healthy option for meal prep. They are simple to make and can be customized to fit your taste. This parfait features layers of creamy Greek yogurt, crunchy granola, and fresh berries. The combination not only looks appealing but also packs a nutritional punch.

To prepare, start by choosing your favorite Greek yogurt. You can go for plain or flavored, depending on your preference. Next, layer the yogurt with granola and your choice of berries like strawberries, blueberries, or raspberries. This creates a beautiful visual effect and adds different textures to each bite.

These parfaits are perfect for breakfast or a snack. They can be made in advance and stored in the fridge, making them a convenient option for busy days. Just grab one on your way out, and you’re set!

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• Honey or maple syrup (optional)

Instructions

1. In a glass or bowl, add a layer of Greek yogurt at the bottom.
2. Next, add a layer of granola on top of the yogurt.
3. Follow with a layer of mixed berries.
4. Repeat the layers until you reach the top of the glass.
5. If desired, drizzle honey or maple syrup on top for added sweetness.
6. Serve immediately or cover and refrigerate for later.

Stuffed Sweet Potatoes with Black Beans

Stuffed sweet potatoes with black beans are a fantastic meal prep option. They are not only colorful but also packed with nutrients. The sweet potato provides a sweet and creamy base, while the black beans add protein and fiber. Topping them with fresh avocado gives a creamy texture and a burst of flavor.

This meal is easy to prepare and can be customized with your favorite toppings. You can add salsa, cheese, or even a squeeze of lime for extra zest. They are perfect for lunch or dinner and can be made in batches for the week ahead.

Ingredients

• 4 medium sweet potatoes
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• 1 avocado, diced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Wash the sweet potatoes and poke holes in them with a fork. Bake for 45-60 minutes until tender.
3. While the potatoes are baking, combine black beans, corn, cumin, chili powder, salt, and pepper in a bowl.
4. Once the sweet potatoes are done, let them cool slightly. Cut them in half and scoop out a bit of the flesh to make room for the filling.
5. Fill each sweet potato half with the black bean mixture and top with diced avocado and cilantro.
6. Serve warm and enjoy your delicious stuffed sweet potatoes!

Pasta Salad with Pesto and Cherry Tomatoes

This pasta salad is a delightful mix of flavors and colors. The vibrant cherry tomatoes pop against the creamy pesto, making it not just tasty but also visually appealing. It’s perfect for meal prep, as it holds up well in the fridge and can be enjoyed cold or at room temperature.

To make this dish, you’ll need some simple ingredients. Cooked pasta serves as the base, while fresh basil pesto adds a rich flavor. Cherry tomatoes bring a sweet juiciness, and a sprinkle of cheese can take it to the next level.

This salad is versatile too! You can add other veggies or proteins to suit your taste. It’s a great option for lunch or a light dinner, and it’s easy to whip up in no time.

Ingredients

• 2 cups cooked pasta (your choice)
• 1 cup cherry tomatoes, halved
• 1/2 cup basil pesto
• 1/4 cup grated Parmesan cheese (optional)
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. In a large bowl, combine the cooked pasta and halved cherry tomatoes.
2. Add the basil pesto and toss until everything is well coated.
3. If using, sprinkle the grated Parmesan cheese over the top.
4. Season with salt and pepper to taste.
5. Garnish with fresh basil leaves before serving.

Cauliflower Fried Rice with Peas and Carrots

Cauliflower Fried Rice is a fantastic twist on a classic dish. This version swaps out traditional rice for cauliflower, making it lighter and packed with veggies. The vibrant green peas and bright orange carrots add color and nutrition, making this meal not just tasty but also visually appealing.

This dish is perfect for meal prep. You can whip it up in no time and store it in the fridge for quick lunches or dinners throughout the week. Plus, it’s a great way to sneak in more vegetables into your diet.

Ready to make your own? Here’s how!

Ingredients

• 1 medium head of cauliflower, grated or riced
• 1 cup frozen peas
• 1 cup diced carrots
• 2 tablespoons soy sauce
• 2 tablespoons sesame oil
• 2 green onions, sliced
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower: Start by grating the cauliflower to create rice-sized pieces. You can use a food processor or a box grater.
2. Sauté the Vegetables: In a large skillet, heat sesame oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant. Then, add the diced carrots and cook for 3-4 minutes until they soften.
3. Add Cauliflower: Stir in the riced cauliflower and cook for another 5-7 minutes, stirring occasionally until tender.
4. Mix in Peas: Add the frozen peas and soy sauce. Stir well and cook for an additional 2-3 minutes until everything is heated through.
5. Finish Up: Stir in the sliced green onions and season with salt and pepper to taste. Serve hot!

Cottage Cheese with Pineapple and Nuts

Cottage cheese with pineapple and nuts is a simple yet satisfying meal prep idea. This dish combines creamy cottage cheese with sweet pineapple chunks and crunchy nuts, making it a delightful snack or light meal. It’s perfect for those busy days when you need something quick and nutritious.

The cottage cheese provides a good source of protein, while the pineapple adds a refreshing sweetness. Nuts contribute healthy fats and a satisfying crunch. Together, they create a balanced dish that can keep you energized throughout the day.

This meal is easy to prepare. Just mix the ingredients together and store them in individual containers for grab-and-go convenience. You can enjoy it as a breakfast option, a post-workout snack, or even a light dessert.

Ingredients

• 1 cup cottage cheese
• 1/2 cup pineapple chunks (fresh or canned)
• 1/4 cup mixed nuts (such as walnuts or almonds)
• 1 tablespoon honey (optional)
• 1/4 teaspoon cinnamon (optional)

Instructions

1. In a bowl, combine the cottage cheese and pineapple chunks.
2. Add the mixed nuts and stir gently to combine.
3. If desired, drizzle honey over the top and sprinkle with cinnamon.
4. Divide the mixture into individual containers for meal prep.
5. Store in the refrigerator and enjoy within 3-4 days.