Busy week? These meal prep concepts are right here to assist! With ideas and recipes for breakfast, lunch, and dinner, they make maintaining a healthy diet, scrumptious meals straightforward.
Is anybody else making an attempt to get in a brand new meal prep routine this fall? Jack and I took a while off final week for an end-of-summer journey to Michigan. It was so enjoyable and enjoyable, however once we acquired again, I spotted simply how busy the subsequent few months are going to be. Fortunately, I’ve a full arsenal of wholesome meal prep concepts to assist us get by way of it. 🙂
In case you’re additionally having a busy fall, I’m sharing over 60 of my wholesome meal prep concepts in the present day. They embrace meal prep recipes for breakfast, lunch, and dinner, they usually cater to quite a lot of meal prep kinds and preferences. Do you prefer to prep elements on the weekend to make use of in several methods all through the week? Loads of these meal prep concepts will catch your eye. Do you favor to make a full recipe and reheat it once you’re able to eat? I’ve acquired meal prep concepts for you, too! Regardless of your type, I hope the following pointers and recipes provide help to get monetary savings and eat effectively this season. Bon appétit!
Wholesome Meal Prep Concepts for Breakfast
On a busy morning, there’s nothing higher than having a wholesome breakfast prepped and able to go. P.S. Many of those breakfast meal prep recipes also can double as snacks!
Overnight Oats
Don’t have time to make hot oatmeal within the morning? Combine up these in a single day oats the night time earlier than! Saved in a Mason jar, they’re an ideal grab-and-go breakfast.
Hard-Boiled Eggs
Left unpeeled, hard-boiled eggs hold effectively within the fridge for as much as 5 days. Make an enormous batch on Sunday, and also you’ll have a protein-packed breakfast prepared for every single day of the week!
Chia Seed Pudding
This straightforward pudding is full of protein, fiber, and wholesome fat. Earlier than you eat, pile on recent fruit, coconut flakes, and granola to take it excessive.
Mini Frittata Muffins
Retailer these egg and veggie muffins within the fridge for as much as 3 days for a fast, wholesome breakfast.
Oatmeal Breakfast Cookies
I really like beginning my day with one in all these gentle, nourishing breakfast cookies. They hold effectively at room temperature for just a few days, they usually freeze completely for as much as 3 months!
Homemade Granola
Serve it along with your favourite yogurt or a splash of almond milk and recent fruit.
Healthy Banana Bread
Retailer it at room temperature for as much as 4 days. After that, freeze slices to have readily available for busy mornings. ~30 seconds within the microwave are all it takes to thaw a bit of this moist, warmly-spiced bread.
Vegan Breakfast Burrito
These vegan breakfast burritos are crammed with my tofu scramble as a substitute of scrambled eggs, which makes them 1) tremendous flavorful and a couple of) freezer-friendly! Reheat one within the microwave for a scrumptious, satisfying breakfast.
Pumpkin Muffins
Freeze a batch for fast, cozy breakfasts.
Salad and Bowl Meal Prep Recipes
These wholesome meal prep recipes are my favourite ones to pack for lunch. They’re crammed with recent veggies and herbs, so that they’re mild and flavorful, however components like entire grains, beans, chickpeas, and/or avocado make them substantial sufficient to fill me up.
Mediterranean Quinoa Salad
Roasted tomatoes, olives, and a homemade Italian dressing fill this hearty salad with advanced flavors. You may prep the entire thing forward of time – simply maintain the herbs till proper earlier than you eat.
Black Bean and Corn Salad
This zesty salad really improves because it sits within the fridge, so it’s an amazing one to make on a Sunday and revel in all through the week.
Broccoli Pesto Quinoa Salad
This quinoa salad is my excellent lunch! It’s recent & filling, topped with blanched broccoli, lemony pesto, crispy chickpeas, crunchy veggies & avocado.
Orzo Salad
I had this one on repeat all through the summer time! I appreciated to serve it as a aspect dish with dinner one night time and eat it for lunch for the subsequent couple of days.
Sesame Soba Noodles
This recipe is one in all my all-time favourite meal prep concepts. The nutty sesame dressing tastes improbable on all kinds of veggies. Be happy to toss in no matter you have got readily available!
Kale Salad with Carrot-Ginger Dressing
Not like tender lettuces, kale holds up properly as soon as it’s dressed, making this salad good for meal prep. Dried cranberries, toasted seeds, and the brilliant carrot-ginger dressing pack it with enjoyable textures and flavors.
Mediterranean Chickpea Salad
I particularly love making this flavorful salad in late summer time and early fall, when tomatoes, peppers, and recent herbs are at their greatest.
Vegan Burrito Bowls
Meal prep all of the elements on the weekend, and also you’ll sit up for lunches all week! For a enjoyable veggie twist, substitute cauliflower rice for the common rice.
Best Buddha Bowl
A sunny turmeric-tahini sauce takes this veggie and brown rice bowl excessive.
Packable Sandwiches, Wraps, and Rolls
Most sandwiches are greatest on the day they’re made, so I like to organize simply the fillings prematurely. That means, I can shortly assemble the sandwich on the day I plan to eat it, both within the morning earlier than I head out the door, or, if I occur to be house, proper earlier than I eat.
For those who’re taking a sandwich on the go, wrap it tightly in foil or a reusable sandwich wrap in order that it holds collectively till lunchtime.
Best Egg Salad
My shiny, briny egg salad retains effectively for as much as 3 days within the fridge. Layer it right into a scrumptious sandwich with watercress or pea shoots and poppy pickled onions.
Chickpea Salad Sandwich
A vegan twist on a pan bagnat, this sandwich is loaded with a hearty chickpea salad, olives, basil, and many recent veggies.
Caprese Sandwich
Exchange the mozzarella with sliced avocado and slathers of vegan pesto to make this recipe vegan.
Healthy Lunch Wraps
These zingy wraps are one in all my go-to meal prep recipes proper now. Totally assembled, they’ll hold for a day or two within the fridge, however when you want to prep for your entire week without delay, you possibly can retailer the elements individually and put the wraps collectively all through the week.
Chickpea Shawarma Wraps
This recipe has various elements, so it takes a while to meal prep, however, belief me, it’s SO value it. Full of creamy hummus, pickled onions, spiced roasted chickpeas, and extra, these satisfying plant-based wraps are bursting with taste.
Fresh Spring Rolls
Excellent news! You may assemble these peanut spring rolls solely prematurely, so that they’re nice for busy workdays. Served with further peanut sauce for dipping, they’re such a recent, yummy lunch.
Soups and Stews
For those who ask me, soups and stews are a few of the greatest straightforward meal prep concepts. Right here’s why:
- They’re nice for each lunch and dinner.
- They typically style higher on the second or third day, after the flavors have had an opportunity to mingle.
- They usually freeze tremendous effectively.
Get forward in your weekly meal prep by making a double batch of soup this weekend. Eat half this week, and freeze the remaining for a busy week down the street. (These are my favourite containers for freezing soups and stews. They’re additionally good for prepping salads and bowls! Win-win.)
Easy Vegetarian Chili
This smoky chili is an ideal one-pot meal! Due to the beans, it’s full of protein, and it’s additionally crammed with veggies like corn, onion, and peppers. For those who like, high it with avocado and pickled red onions.
Easy Coconut Curry
For those who’re searching for straightforward meal prep recipes, add this curry to your rotation ASAP. It’s tremendous easy to make, and it tastes simply nearly as good on day 3 because it does on the day it’s made.
Many-Veggie Vegetable Soup
Adapt this recipe to make use of no matter veggies you occur to have readily available. Squash? Spinach? Bell peppers? They’d all be nice right here.
Cannellini Beans and Greens
Make this recipe on a lazy Sunday once you’re hanging out at house. It takes a while, but it surely’s virtually solely hands-off.
Best Lentil Soup
This soup’s frivolously creamy broth and wealthy curry taste have made it a Love & Lemons reader favourite. It retains effectively for as much as 4 days within the fridge and freezes like a dream.
Black Bean Soup
Take your weekly meal prep to the subsequent degree by baking homemade cornbread to pair with this soup. They’re a match made in heaven, and each freeze completely.
Extra Freezer-Pleasant Meal Prep Recipes
Soups and stews aren’t the one wholesome meal prep concepts that freeze effectively! Make casseroles, patties, and extra in bulk and freeze them to reheat on busy weeknights.
Easy Baked Ziti
What’s higher than saucy, tacky consolation meals on a cold fall night time?! To freeze this recipe, assemble the casserole up till the purpose of baking. Cowl and freeze it within the baking dish. To reheat, bake, lined in foil, at 350°F for one hour, or till warmed by way of. Uncover it for the final 20 minutes of baking to brown the cheese on high.
Crispy Baked Falafel
Jam-packed with herbs and spices, these home made falafel balls are SO darn flavorful! Freeze them after baking. Then, reheat in a 400°F-oven for about 10 minutes, or till crisp and heated by way of.
Easy Black Bean Burger
Freeze the cooked patties for as much as 2 months. Reheat by baking them in a 400°F-oven till heated by way of, about 10-20 minutes. Then, pile them onto buns along with your favourite fixings! I like to recommend pickles, onion, lettuce, tomato, and an enormous slather of chipotle sauce.
Best Vegetarian Lasagna
Full of roasted veggies, this recipe is a more healthy model of the traditional consolation meals. To freeze and reheat it, observe the identical methodology because the one listed for the baked ziti above.
Homemade Taquitos
An excellent-fun appetizer or mild dinner! After baking, freeze them for as much as a month. To reheat, pop them in a 400°F oven for about 25 minutes, or till crisp and warmed by way of. Take pleasure in them plain, or serve them with loads of salsa and guac.
Fundamental Wholesome Meal Prep Concepts
Up so far, I’ve shared wholesome meal prep recipes for full dishes. However one in all my favourite methods to meal prep is definitely by getting ready elements – not full recipes – that I can use in quite a lot of methods all through the week. A pot of rice, baked tofu, a flavorful sauce…
I like to recommend this methodology when you don’t wish to eat the very same factor every single day of the week. Listed here are a few of my favourite elements to organize, together with my go-to methods to make use of them:
Entire Grains
Excellent for bulking up grain bowls and salads, serving with curries and stir-fries, or tossing into fried rice. These grains are those I meal prep most frequently:
Plant-Primarily based Proteins
Toss them into bowls, salads, stir-fries, noodle or pasta dishes, and soups! These are the protein sources I prefer to meal prep:
Roasted Veggies
Serve them as a aspect dish, add them to a salad or bowl, fold them into tacos or burritos, stir them into pasta, bake them into frittatas…the choices are infinite! These veggies all hold effectively when you roast them forward of time:
Flavorful Sauces
Use them on salads, grain bowls, tacos, burritos, sandwiches, and extra! For those who meal prep a flavorful sauce, it’ll punch up so a lot of your meals all through the week. Listed here are a few of my favorites:
Extra Wholesome Meal Prep Concepts
Need extra meal prep inspiration? Try one in all these posts subsequent:
Meal Prep Concepts: Mediterranean Quinoa Salad
Serves 6
We love this Mediterranean Quinoa Salad as a wholesome meal prep recipe. Lots of the elements – the quinoa, tomatoes, dressing, and the chickpeas – might be made prematurely.
- 3 cups cooked quinoa
- 1 recipe Roasted Tomatoes
- 1 cup sliced Persian cucumbers
- ¾ cup crumbled feta cheese
- ¾ cup Kalamata olives, pitted and sliced
- ½ cup diced purple onion
- ⅓ cup toasted pine nuts
- 1 recipe Italian Dressing, plus 2 extra garlic cloves, grated
- ½ teaspoon sea salt
- Freshly floor black pepper
- Pinches of purple pepper flakes
- 1 cup roasted chickpeas
- 2 cups arugula
- 1 cup blended basil & mint
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In a big bowl, mix the quinoa, roasted tomatoes, cucumbers, feta, olives, onion, and pine nuts.
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Toss to mix, then drizzle with the dressing and toss once more. Sprinkle with the salt, pepper, and some pinches of purple pepper flakes, and toss once more.
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In case you are meal prepping this recipe, add the roasted chickpeas, arugula, and herbs simply earlier than serving.
Be aware: the quinoa and roasted tomatoes might be made as much as 3 days prematurely and saved within the fridge till prepared to make use of.
Make this recipe vegan by omitting the cheese.
