20 Easy Healthy Meal Prep Ideas

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Cooking delicious meals can be a lot easier despite your tight schedules and everything else you have going on around you. But to make this happen, you need some cooking hacks and easy healthy meal prep ideas in your arsenal. 

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Preparing and making your meals ahead will save you time, money, and help you avoid unhealthy meal choices.

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With just 30 minutes of your time on a lazy Sunday, you’ll be wowed at the ease this inspiring list of meal prep ideas can help you achieve.

So…

What Exactly Does It Mean To Meal Prep?

When you Meal prep, you make your food preparation in a large batch, once or twice in a week that would last up to 5 days and ease off the stress of having to cook every single day.

This method of food preparation saves you so much time and also makes it easy for you to eat healthy. Since you’ll be having a meal in the fridge ready to go, it is less likely you’ll want to hop into a fast food joint. 

And because you will be cooking in a large batch, you’ll save yourself some cash. Cooking in bulk is often less expensive. And it’s much cheaper than dining out.

Planning your meals in advance is the easiest way to ensure that you always have healthy diets. The varied meal prep ideas on this list will not get you bored. But before we dive into healthy meal prep ideas, let’s look at some tips you’ll need to get started with meal prepping.

How To Get Started With Meal Prepping

Draw Out A Plan

Make your plans on meals you intend to cook for the week. Select all the recipes that will be required for the meal prep success and prepare your grocery shopping list. It is much easier to begin with two to three recipes each week. You’ll prefer varieties, but it is better to keep it simple since you are just starting out. Cooking different meals will consume a ton of your time.

Go Over The Recipes Completely 

You do not want to find out that you left out something important in the process of cooking. So, it is wise to go over the recipes entirely before starting out.

Multitask

Being able to attend to multiple aspects of your cooking at once will save you more time. Cook different meals at a time. Roast your veggies and bake chicken at the same time. This move will help you finish up faster.

Make Use Of Glass Jars

Glass Jars are practical, safe for microwaving, a perfect store for salads, and very pretty! Put the leaves on top and the dressing at the bottom so that your salad is kept crispy for a long period of time and doesn’t get soggy.

Meal Prep Meals Only For A Few Days

When meal prepping, do not try to prepare meals for more than 5 days. Take out the meal you plan on eating the following day the night before, and keep it in the refrigerator to defrost. The meal will be safe from bacteria and germs that way.

Make Use Of Appropriate Containers 

Use appropriate containers for your meals. Glass containers should be considered for various reasons. One, they are see-throughs, and you will be able to easily see whatever is in them. Two, they can be used with hot meals without altering their tastes or releasing any chemical into them. Three, they are fine to use in microwaves. 

Stay Focused

Whatever your meal goals are – be it weight loss, cost reduction, or simply to eat healthy – always let it ring at the back of your mind while going about your meal prep activities.

20 Easy Healthy Meal Prep Ideas You Should Give A Try

1. Tasty Chia Seed With Almond Milk

Photo of Chia Seed With Almond Milk; a healthy meal prep idea

Chia seed with almond milk is vegan and gluten-free and has a 5-minute meal prep time. The two-ingredient recipe is adaptable and super-easy. Ensure to mix it before going to bed, place it in the fridge, and have your delicious breakfast ready the next morning. This chia seed pudding can also be made with the regular milk, or others like coconut, hemp, hazelnut, soy, or almond.

Check out the full recipe on The Worktop

2. Alluring Oats Meal Prep

Photo of Alluring Oats; a healthy meal prep idea

This healthy meal prep for breakfast can be packed along for work. It takes only five minutes to put together the alluring oats recipe that contains proteinous healthy meals such as chia seeds, rolled oats, and healthy toppings to prepare you for a prosperous day.

Check out the full recipe on Gathering Dreams 

3. Fruit Yogurt Parfait Combo

Are you a vegetarian with love for granola and fruit? Then you should consider this perfect breakfast meal. They are easy healthy meal prep ideas that are very affordable when you make them yourself. 

Check out the full recipe on Gathering Dreams

4. Couscous Salad Meal

Photo of Couscous Salad; a healthy meal prep idea

Your perfect go-to lunch healthy meal prep idea is the Couscous Salad meal. It takes an average of 25 minutes to prepare and it is very affordable. Top it with some grilled chicken if you’d prefer it meaty.  

Check out the full recipe on  Chelsea’s Messy Apron

5. Rice, Beans And Zesty Chicken 

Photo of Zesty Chicken; a healthy meal prep idea

Zesty chicken meal prep with rice and beans is high in protein and perfect for users of instant pot. But even if you are not a fan of instant pot, you can still meal prep this recipe. You can make use of a simple pan or crockpot,though it would take more time.

Check out the full recipe on Pinch Of Yum 

6. Appealing Lunch Box Concept 

Photo of Lunch Box Concept; a healthy meal prep idea

Do you need easy healthy meal prep ideas for lunch time? These appealing work lunch box concepts only take 5 to 25 minutes of a lazy Sunday to get ready.

They’re perfect for when you’re in a hurry and yet very healthy options for your lunch time at work.

Check out the full recipe on Gathering Dreams

7. Broccoli, Garlic Ginger & Chicken 

Photo of Broccoli, Garlic Ginger and Chicken; a healthy meal prep idea

Chicken lovers will find solace here! This Broccoli, Garlic Ginger and Chicken meal is an easy, high flavored, and low maintenance recipe for a perfect work meal. It takes only 30 minutes to prepare and has no refined sugar.

Check out the full recipe on Pinch Of Yum 

8. Meal Prep Noodle Bowls

Photo of Noodles Bowl; a healthy meal prep idea

Oz whole wheat spaghetti uncooked, green onions, sesame seeds, large carrots spiralized, zucchini spiralized are key ingredients in preparing this vegan noodle meal. The perfect vegan prep ahead lunch and a very satisfying meal that takes only 30 minutes to prepare.

Check out the full recipe on Sweet Peas And Saffron

9.  Cauliflower Rice Burrito Bowl

Photo of Cauliflower Burrito Rice; a healthy meal prep idea

Mexican cauliflower rice burrito bowl is vegan and gluten-free. The burrito bowl is low-carb and very enjoyable. It is prepared within 30 minutes using seasoned cauliflower rice, guacamole, black beans, grilled onions and pepper.

Check out full recipe on Minimalist Baker 

10. Red Lentil Dal Easy Veggie

Photo of Red Lentil; a healthy meal prep idea

Red Lentil Dal easy veggie’s 15 minutes meal prep time will offer you a perfect meal when served with rice or quinoa. Dried red lentils, turmeric, ginger, coconut milk, curry powder, salt and powder are key ingredients. 

Check out the full recipe on Simply Quinoa

11. Honey Sriracha Glazed Meatballs

Photo of Honey Sriracha Glazed Meatballs; a healthy meal prep idea

Honey Sriracha Glazed Meatballs is a simple-to-use recipe which can go nicely with cauliflower rice,  brown rice, or quinoa. Carrots, sesame seeds, and green onions are also great top-ups for a delicious meal-time. It can be easily prep in advance, and relished as warm up in the office.

Check out the full recipe on Eat Yourself Skinny 

12. Protein Power Jar Salad

Key ingredients for Protein Power  Jar Salad includes pickling cucumber, eggs, tomatoes, carrot, heirloom quinoa, black beans, vegetable broth, and chickpeas. This meal prep idea contains the ideal combo of hydrating, nourishing, and delicious ingredients. Store in your fridge for ready consumption. Preparation time is less than 30 minutes.

Check out the full recipe on Garden In The Kitchen 

13. Orzo Salad In Glass Jar

Photo of Orzo Salad in Glass Jar; a healthy meal prep idea

Greek Orzo salad offers a very delicious meal experience. Meal preparation time is 35 minutes but if you have topnotch skills in chopping veggies, you’ll cut down on the meal prep time. It is perfect for a healthy nutritious lunch when you feel lazy or arein a hurry for work. 

Check out the full recipe on How Sweet Eats 

14. Healthy Santa Fe Low Carb Chicken

Healthy Santa Fe Low Carb Chicken  has bell peppers and cilantro lime cauliflower rice that is accompanied with taco-seasoned cheese and chicken breast. The yummy lunch meal has 8 g net carbs and is still capable of getting you filled.

Check out the full recipe on Sweet Peas And Saffron.

15. Vegan Quinoa Burrito 

Photo of Vegan Quinoa Burrito; a healthy meal prep idea

15-minute easy Vegan Quinoa Burrito is an excellent recipe to consider if you need to meal prep for dinner. It works nicely for lunch too. It is imbued with great nutrients and a tasty experience. In less than 20 minutes, you can prepare a complete 5-day meal!

Check out the full recipe on Simply Quinoa.

16. Spiced Chickpea Quinoa Bowls

Photo of Spiced Chickpea; a healthy meal prep idea

These meal prep recipes are vegan, gluten-free, and take just 20 minutes to prepare. They are super flavorful, diary-free, and a perfect pick for a weekly meal prep. It is very easy to make and assemble.

Check out the full recipe on Eat Yourself Skinny.

17. Caprese Meshed Cheese 

Photo of Caprese Meshed cheese; a healthy meal prep idea

I love pesto. And Caprese meshed cheese is high in basil pesto, grilled sourdough bread, a chunky and thick garlic butter tomato sauce, with fresh mozzarella cheese. If you are a vegetarian, this is the perfect lunch sandwich. It takes just 30 minutes to prepare.

Check out the full recipe on Pinch Of Yum 

18. Heated Cauliflower Tacos With Chipotle Romesco

Photo of Heated cauliflower tacos; a healthy meal prep idea

The nutritious and healthy plant-based meal can be ready for easy packing within 30 minutes. Heated cauliflower tacos satisfy with a spicy chipotle romesco sauce that offers an awesome meal-time for vegans.

Check out the full recipe on Minimalist Baker.

19. Taco Bowl

Photo of Taco Bowl; a healthy meal prep idea

Taco bowl is a simple and healthy meal prep idea that is replete with great ingredients. It is filling and can be easily packed for a special meal prep option for the week. Meal prep time is 25 minutes.

Check out the full recipe on Chelsea’s Messy Apron.

20. Healthy Veggie Sandwich

Everything you need for this healthy veggie sandwich is 10 minutes. Aside from its great taste, veggie sandwich is also appealing to the eyes. The key ingredients in the making of this yummy meal prep idea are red cabbage, sprouts, red onion, carrots, romaine lettuce, avocado, cucumber, and tomatoes.

Check out the full recipe on I Am A Food Blog.

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Lily & The FBM Team
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