15 Meal Prep For Beginners

Meal prepping is a fantastic way to save time and eat healthier, especially for beginners. This guide will walk you through 15 easy meal prep ideas that are simple to whip up and help you kickstart your weekly cooking routine. Let’s get those meals sorted without the fuss!

Overnight Oats with Fresh Fruits

Overnight oats are a fantastic meal prep option for beginners. They are simple to make and can be customized to fit your taste. In the image, you can see a bowl of creamy oats topped with vibrant fresh fruits like raspberries, blueberries, and banana slices. This colorful presentation not only looks appetizing but also packs a nutritional punch.

Making overnight oats is all about convenience. You prepare them the night before, and they are ready to eat in the morning. Just grab your favorite jar or bowl, mix your ingredients, and let them sit in the fridge overnight. The oats soak up the liquid, becoming soft and delicious.

To make your overnight oats even more exciting, you can add various toppings. Nuts, seeds, or a drizzle of honey can enhance the flavor and texture. The fresh fruits in the image add natural sweetness and a burst of freshness, making each bite enjoyable.

Here’s a simple recipe to get you started on your overnight oats journey!

Pasta Salad with Pesto

Pasta salad with pesto is a fantastic choice for meal prep. It’s colorful, fresh, and packed with flavor. The combination of pasta, cherry tomatoes, and arugula creates a delightful mix that’s both satisfying and nutritious. Plus, it’s super easy to make!

This dish is perfect for beginners. You can whip it up in no time and store it for the week. Just grab a bowl, cook your pasta, and mix in your favorite ingredients. The pesto adds a rich taste that ties everything together.

Whether you’re having it for lunch or dinner, this pasta salad is a winner. It’s light yet filling, making it ideal for any occasion. Plus, you can customize it with other veggies or proteins if you like!

Ingredients

• 8 ounces pasta (fusilli or rotini works well)
• 1 cup cherry tomatoes, halved
• 2 cups arugula
• 1/2 cup pesto (store-bought or homemade)
• Salt and pepper to taste
• Optional: grated Parmesan cheese for topping

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and rinse under cold water to cool.
2. Mix Ingredients: In a large bowl, combine the cooled pasta, cherry tomatoes, and arugula.
3. Add Pesto: Pour the pesto over the pasta mixture. Toss everything together until well coated.
4. Season: Add salt and pepper to taste. If you like, sprinkle some grated Parmesan cheese on top.
5. Store: Divide into meal prep containers and refrigerate. Enjoy throughout the week!

Turkey and Sweet Potato Bowls

Turkey and sweet potato bowls are a fantastic meal prep option for beginners. They are simple to make and packed with nutrients. This dish combines lean ground turkey, sweet potatoes, and green beans, making it a balanced meal that’s perfect for lunch or dinner.

The image shows a vibrant bowl filled with fluffy rice, seasoned turkey, roasted sweet potatoes, and fresh green beans. The colors are appealing and the ingredients are wholesome, making it a great choice for anyone looking to eat healthier.

To make these bowls, you’ll need just a few ingredients and some easy steps. This recipe is not only delicious but also versatile. You can swap out the vegetables or grains based on what you have on hand.

Ingredients

• 1 pound ground turkey
• 2 medium sweet potatoes, diced
• 2 cups green beans, trimmed
• 2 cups cooked rice (white or brown)
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, garlic powder, paprika, salt, and pepper. Spread them on a baking sheet and roast for about 25-30 minutes until tender.
2. While the sweet potatoes are roasting, cook the ground turkey in a skillet over medium heat. Season with salt and pepper, cooking until browned and fully cooked, about 7-10 minutes.
3. Add the green beans to the skillet with the turkey and cook for an additional 5 minutes until the beans are tender.
4. Assemble the bowls by placing a scoop of rice at the bottom, followed by the turkey mixture, roasted sweet potatoes, and black beans.
5. Garnish with fresh parsley and serve warm. Enjoy your healthy meal prep!

Egg Muffins with Spinach and Feta

Egg muffins are a fantastic option for meal prep, especially for beginners. They are easy to make, healthy, and can be customized to fit your taste. In the image, you can see a tray of golden egg muffins, perfectly baked with fresh spinach and crumbled feta cheese on top. These muffins are not only visually appealing but also packed with nutrients.

Making egg muffins is a simple process. You can whip up a batch in no time, making them a great choice for busy mornings. They are perfect for breakfast or a quick snack. Plus, you can store them in the fridge and reheat them whenever you need a meal.

To make these delicious egg muffins, you will need a few basic ingredients. The combination of spinach and feta adds a wonderful flavor and texture. Feel free to add other veggies or proteins to suit your preferences!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• Salt and pepper to taste
• Olive oil spray

Instructions

1. Preheat your oven to 350°F (175°C) and spray a muffin tin with olive oil.
2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
3. Add the chopped spinach and crumbled feta to the egg mixture and stir gently.
4. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 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!

Chicken and Vegetable Stir-Fry

Chicken and vegetable stir-fry is a fantastic option for meal prep. It’s quick, colorful, and packed with nutrients. This dish combines tender chicken pieces with a variety of vibrant vegetables, making it not only tasty but visually appealing too. You can customize it with your favorite veggies, which makes it versatile for any palate.

Cooking this stir-fry is simple. Start by chopping your chicken and vegetables into bite-sized pieces. The key is to have everything ready before you start cooking, as stir-frying is a fast process. You’ll want to use a hot pan to get that nice sear on the chicken and keep the veggies crisp.

This meal is perfect for lunch or dinner and can be stored in the fridge for a few days. Just reheat and enjoy! Plus, it’s a great way to use up any leftover vegetables you have in your fridge.

Ingredients

• 1 lb chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 cup bell peppers (red, yellow, or green), sliced
• 1 cup snap peas
• 3 tablespoons soy sauce
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pan over medium-high heat.
2. Add the chicken pieces and season with salt and pepper. Cook until browned and cooked through, about 5-7 minutes.
3. Add minced garlic and ginger, stirring for about 1 minute until fragrant.
4. Add the broccoli, bell peppers, and snap peas. Stir-fry for another 3-5 minutes until the vegetables are tender-crisp.
5. Pour in the soy sauce and mix well. Cook for an additional 2 minutes.
6. Remove from heat and serve immediately or let cool before storing in meal prep containers.

Vegetable Soup with Lentils

Vegetable soup with lentils is a fantastic choice for meal prep. It’s hearty, nutritious, and easy to make. This dish is perfect for beginners who want to whip up something delicious without spending hours in the kitchen. The vibrant colors of the vegetables make it visually appealing, and the lentils add a nice texture and protein boost.

In the image, you can see a steaming bowl of soup, garnished with fresh herbs. The warm tones of the soup contrast beautifully with the bright greens of the cilantro. This dish is not just comforting; it’s also packed with vitamins and minerals, making it a great option for any meal.

Making this soup is simple. You can customize it with your favorite vegetables and spices. It’s a versatile recipe that can easily fit into your weekly meal prep routine. Just make a big batch and store it in the fridge or freezer for quick meals throughout the week.

Ingredients

• 1 cup lentils, rinsed
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. In a large pot, heat a splash of oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until softened.
2. Add the minced garlic, cumin, and paprika. Stir for another minute until fragrant.
3. Pour in the diced tomatoes and vegetable broth. Bring to a boil.
4. Add the lentils, reduce heat, and let it simmer for about 25-30 minutes until the lentils are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro.

Brown Rice and Black Beans

Brown rice and black beans make a fantastic meal prep option. This dish is not only nutritious but also super easy to prepare. The combination of brown rice and black beans provides a great source of protein and fiber, keeping you full and satisfied.

The image shows a delightful bowl filled with fluffy brown rice topped with seasoned black beans. Fresh avocado slices add a creamy texture, while a sprinkle of cilantro brings a burst of flavor. This meal is colorful, healthy, and perfect for any day of the week!

Meal prepping this dish is a breeze. You can cook a big batch of brown rice and black beans at the beginning of the week and portion them out for easy lunches or dinners. Just add your favorite toppings, and you’re good to go!

Ingredients

• 1 cup brown rice
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 avocado, sliced
• Cilantro for garnish

Instructions

1. Cook the Rice: In a medium pot, combine brown rice and water or broth. Bring to a boil, then reduce heat to low. Cover and simmer for about 45 minutes, or until the rice is tender and the liquid is absorbed.
2. Prepare the Beans: In a separate saucepan, heat the black beans over medium heat. Stir in cumin, garlic powder, salt, and pepper. Cook for about 5-7 minutes until heated through.
3. Assemble the Bowl: Once the rice is cooked, fluff it with a fork. Serve a portion of rice in a bowl, top with black beans, and add avocado slices.
4. Garnish: Finish with fresh cilantro for an extra pop of flavor.

Quinoa Salad with Chickpeas

This Quinoa Salad with Chickpeas is a fantastic choice for meal prep. It’s colorful, nutritious, and packed with flavor. The combination of quinoa, chickpeas, and fresh veggies makes it a filling dish that you can enjoy throughout the week.

The salad features a vibrant mix of cucumbers, tomatoes, and green onions, all tossed together with fluffy quinoa and protein-rich chickpeas. This dish is not only easy to make but also versatile. You can add your favorite herbs or a dressing of your choice to switch things up.

Meal prepping this salad is simple. Just cook the quinoa, chop the veggies, and mix everything together. Store it in airtight containers, and you’ll have a healthy meal ready to go whenever you need it!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup green onions, chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Rinse the quinoa under cold water. In a medium pot, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and water is absorbed.
2. In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, green onions, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. Serve immediately or store in the fridge for up to 5 days.

Greek Yogurt Parfaits

Greek yogurt parfaits are a delicious and healthy option for meal prep. They are easy to make and perfect for breakfast or a snack. The image shows beautiful layers of creamy Greek yogurt, crunchy granola, and fresh berries. This colorful treat is not only visually appealing but also packed with nutrients.

To make these parfaits, you can use any combination of fruits you like. Berries are a great choice because they are low in calories and high in antioxidants. The granola adds a satisfying crunch, while the yogurt provides protein and probiotics.

These parfaits can be prepared in advance and stored in the fridge. Just layer the ingredients in a jar or cup, and you’re good to go! They are perfect for busy mornings or when you need a quick snack.

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1 tablespoon honey (optional)

Instructions

1. Start by washing the berries. Slice the strawberries if they are large.
2. In a glass or jar, add a layer of Greek yogurt at the bottom.
3. Next, add a layer of granola on top of the yogurt.
4. Add a layer of mixed berries over the granola.
5. Repeat the layers until you reach the top of the glass.
6. If desired, drizzle honey on top for added sweetness.
7. Cover and refrigerate until ready to eat.

Cottage Cheese with Pineapple

Cottage cheese with pineapple is a simple yet tasty meal prep option. It combines creamy cottage cheese with sweet pineapple chunks, making it a refreshing snack or breakfast choice. This dish is not only easy to prepare but also packed with protein and vitamins.

The image shows a bowl filled with fluffy cottage cheese topped with vibrant pineapple pieces. In the background, you can spot a whole pineapple, hinting at the fresh ingredients used. This colorful presentation makes it appealing and inviting.

To make this dish, all you need are a few ingredients. It’s perfect for those busy days when you want something nutritious without spending too much time in the kitchen.

Ingredients

• 1 cup cottage cheese
• 1/2 cup fresh pineapple, diced
• 1 tablespoon honey (optional)
• 1 tablespoon chia seeds (optional)

Instructions

1. In a bowl, add the cottage cheese.
2. Top with diced pineapple.
3. If desired, drizzle honey over the top for added sweetness.
4. Sprinkle chia seeds for extra nutrition, if using.
5. Mix gently and enjoy immediately or store in the fridge for later.

Zucchini Noodles with Marinara

Zucchini noodles, or zoodles, are a fantastic alternative to traditional pasta. They’re light, healthy, and super easy to make. The image shows a delicious bowl of zucchini noodles topped with rich marinara sauce and fresh basil. This dish is perfect for meal prep, as it’s quick to whip up and can be stored for later.

To make zucchini noodles, you can use a spiralizer or a simple vegetable peeler. The key is to get those noodles nice and thin. Pairing them with marinara sauce adds a burst of flavor that complements the zucchini perfectly. Fresh basil on top not only looks great but adds a fresh taste.

This meal is not just tasty; it’s also packed with nutrients. Zucchini is low in calories and high in vitamins, making it a smart choice for anyone looking to eat healthier. Plus, it’s gluten-free!

Ingredients

• 2 medium zucchinis
• 2 cups marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. If you don’t have one, a vegetable peeler can work too; just make thin strips.
2. Cook the Zoodles: Heat olive oil in a pan over medium heat. Add the zucchini noodles and sauté for about 2-3 minutes until slightly tender. Season with salt and pepper.
3. Add Marinara Sauce: Pour the marinara sauce over the zoodles and stir to combine. Cook for another 2-3 minutes until heated through.
4. Serve: Plate the zucchini noodles and top with fresh basil leaves. Enjoy your healthy meal!

Chickpea Curry with Rice

Chickpea curry with rice is a fantastic meal prep option for beginners. It’s simple to make and packed with flavor. The warm, comforting curry pairs perfectly with fluffy rice, making it a satisfying dish for any time of the day.

This meal is not only delicious but also nutritious. Chickpeas are a great source of protein and fiber, while the spices add a delightful kick. Plus, it’s easy to make in large batches, so you can enjoy it throughout the week.

To prepare this dish, you’ll need some basic ingredients. Start with canned chickpeas, diced tomatoes, onion, garlic, and a mix of spices like cumin and turmeric. Serve it over a bed of rice, and don’t forget to garnish with fresh cilantro for that extra touch!

Ingredients

• 1 cup basmati rice
• 2 cups water
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1 teaspoon turmeric
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Cook the Rice: In a pot, bring 2 cups of water to a boil. Add the basmati rice, cover, and simmer for about 15 minutes until the rice is fluffy and the water is absorbed.
2. Sauté the Vegetables: In a large pan, heat a bit of oil over medium heat. Add the chopped onion and minced garlic, cooking until the onion is translucent.
3. Add the Spices: Stir in the curry powder, cumin, and turmeric. Cook for another minute to release the flavors.
4. Combine Ingredients: Add the chickpeas and diced tomatoes to the pan. Stir well and let it simmer for about 10 minutes. Season with salt and pepper.
5. Serve: Spoon the chickpea curry over the rice and garnish with fresh cilantro. Enjoy your meal prep!

Homemade Energy Bites

Homemade energy bites are a fantastic snack option for anyone looking to fuel their day. These little balls of goodness are not only easy to make, but they’re also packed with nutrients. Perfect for a quick pick-me-up, they can be enjoyed anytime, whether you’re at home or on the go.

The image showcases a delightful pile of energy bites, each one dotted with chocolate chips. They look inviting and are sure to satisfy your sweet tooth without the guilt. The combination of oats, nut butter, and honey creates a chewy texture that’s hard to resist.

Making these energy bites is a breeze. You can customize them with your favorite ingredients, like nuts or dried fruits. They store well in the fridge, making them a great meal prep option for beginners. Just grab a few when you need a snack, and you’re good to go!

Ingredients

• 1 cup rolled oats
• 1/2 cup nut butter (like peanut or almond)
• 1/3 cup honey or maple syrup
• 1/2 cup chocolate chips
• 1/4 cup ground flaxseed (optional)
• 1/2 teaspoon vanilla extract

Instructions

1. In a large bowl, mix together the rolled oats, nut butter, honey, and vanilla extract until well combined.
2. Add in the chocolate chips and ground flaxseed, if using. Stir until everything is evenly distributed.
3. Using your hands, form the mixture into small balls, about 1 inch in diameter.
4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
5. Once set, transfer them to an airtight container and store in the fridge for up to a week.

Stuffed Bell Peppers

Stuffed bell peppers are a colorful and tasty option for meal prep. These vibrant veggies are not just pretty; they pack a punch in flavor and nutrition. Each pepper is filled with a delicious mixture, making them a perfect choice for a healthy lunch or dinner.

To make these stuffed bell peppers, you can use a variety of fillings. Common ingredients include grains like quinoa or rice, chopped vegetables, and proteins such as beans or ground meat. You can customize the filling based on what you have at home or your dietary preferences.

Here’s a simple recipe to get you started:

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked quinoa or rice
• 1 cup black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 cup diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon chili 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. Place them in a baking dish.
3. In a bowl, mix together the cooked quinoa or rice, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
4. Stuff each bell pepper with the mixture, pressing down gently to pack it in.
5. If using cheese, sprinkle it on top of the stuffed peppers.
6. Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil and bake for an additional 10 minutes to melt the cheese.
7. Let cool for a few minutes before serving. Enjoy your healthy and delicious stuffed bell peppers!

Baked Salmon with Asparagus

Baked salmon with asparagus is a fantastic choice for meal prep. This dish is not only healthy but also super easy to make. The salmon is flaky and tender, while the asparagus adds a nice crunch. Plus, it looks great on the plate!

To make this dish, you’ll need fresh salmon fillets, asparagus, lemon, olive oil, and some simple seasonings. The combination of flavors is refreshing and satisfying. This meal is perfect for lunch or dinner and can be stored in the fridge for a few days.

Here’s how to prepare it:

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper, to taste
• 1 teaspoon garlic powder
• 1 teaspoon dried dill (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the asparagus and drizzle with olive oil. Season with salt, pepper, and garlic powder.
3. Place the salmon fillets on the baking sheet next to the asparagus. Drizzle olive oil over the salmon and season with salt, pepper, and dill if using.
4. Top the salmon with lemon slices.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm and enjoy your meal prep!