Are you ready to take control of your meals and prioritize healthy eating? These 30 easy meal prep recipes cater to all three meals – breakfast, lunch, and dinner – making it simple to maintain a balanced diet. Despite the best intentions, busy schedules can often derail our healthiest habits, leading us to rely on processed foods or takeout. However, by preparing nutritious meals in advance, we can ensure that healthy eating becomes a sustainable part of our daily routine.
As we strive for optimal well-being, it’s clear that a key component is incorporating wholesome, nutrient-rich meals into our diet. To achieve this, meal prepping has emerged as a game-changer. By planning and preparing your meals ahead of time, you’ll not only simplify the process but also increase your chances of sticking to a healthy eating plan.
Greek Mason Jar Salads
These vibrant Greek Mason Jar Salads are a symphony of flavors and textures, featuring an assortment of nutrient-dense ingredients like crunchy Romaine lettuce, plump grape tomatoes, refreshing cucumber, and sweet red bell peppers. The addition of shredded chicken and garbanzo beans lends heft to the dish, while crumbly feta cheese and Kalamata olives provide a tangy and salty contrast.Beyond their delectable taste, these salads boast impressive nutritional credentials. With a protein content that will keep you satisfied for hours, they’re an excellent choice for a high-protein lunch or snack. Furthermore, the abundance of fiber in each serving means you’ll be meeting nearly a quarter of your daily needs with just one portion.Preparing these salads is surprisingly effortless. Simply layer your ingredients into Mason jars – and if you need to stock up on supplies, they’re readily available here. When it’s time to enjoy, give the jar a few good shakes before digging in.Each serving yields: 396 calories, 29g fat, 19g protein, 17g carbs, 6g fiber, and 3g sugar.
Vegan Chipotle Bowls
The essence of Mexican cuisine is expertly woven into these chipotle bowls, with a medley of sautéed bell peppers, red onions, and poblano peppers providing the foundation. Cumin-infused black beans add depth and complexity to the dish, while the chipotle cashew cream sauce serves as the crowning glory – a masterful blend of creamy, spicy, and smoky flavors that will delight those who crave bold flavors.
Instead of traditional white rice, quinoa takes center stage in these bowls. This nutritious grain boasts an impressive array of benefits, including high levels of fiber and protein, as well as being an excellent source of manganese, magnesium, and phosphorus – essential nutrients for maintaining healthy bones.
Furthermore, quinoa is gluten-free, making it a safe and accessible option for those with dietary restrictions or sensitivities. With its impressive nutritional profile and versatility in cooking, quinoa is the perfect complement to these chipotle bowls.
Per Serving:
Calories: 410
Fats: 18g
Protein: 15g
Carbs: 47g
Fiber: 7g
Sugar: 7g
Healthy Chicken Fajita Meal Prep Bowl
As a fajita enthusiast, I’m sure many of you can relate to the challenge of enjoying this popular dish while following a low-carb diet. The traditional accompaniment to fajitas – tortillas – often pack a significant carb punch. One medium corn tortilla alone can contain over 10 grams of net carbs, making them a less-than-ideal choice for those watching their carb intake.
Luckily, this recipe offers a delicious and satisfying solution. By serving the chicken fajitas with roasted Brussels sprouts instead of tortillas, you can enjoy a low-carb version that still delivers on flavor. And if you’re craving a traditional tortilla, don’t worry – there are low-carb options available that contain as few as 4 grams of net carbs.
This recipe makes for a great high-protein meal prep option, with one serving containing 592 calories, 59g of protein, and only 9g of carbs. The sautéed onions and bell peppers add plenty of color and freshness to the dish, making it a well-rounded and enjoyable meal.
Per Serving:
Calories: 592
Fats: 32g
Protein: 59g
Carbs: 9g
Fiber: 3g
Vegan Bowls With Broccoli, Grapes, Pecans & Quinoa
Taking a break from work during lunchtime can be a welcome respite. However, the last thing you want to do is waste your time waiting for the microwave to heat up your meal. A cold-ready lunch solution is the perfect answer, and this vegan meal prep bowl fits the bill. Packed with nutritious ingredients like chickpeas, quinoa, roasted broccoli, and crunchy pecans, this bowl is a flavorful delight. The sweetness of grapes adds a refreshing touch, while the homemade lemon dressing brings everything together. This tangy-sweet condiment is so good you’ll want to drizzle it on all your meals. With a per-serving breakdown of 528 calories, 34g fat, 13g protein, 52g carbs, and 17g sugar, this meal is not only delicious but also satisfying. Here’s the recipe:
Roasted Vegetable Buddha Bowls
Indulge in the wholesome goodness of Roasted Vegetable Buddha Bowls, a culinary delight that’s as nourishing as it is visually appealing. The harmonious union of sweet potatoes, beet couscous, and roasted chickpeas creates a satisfying texture, while the kale and pomegranate add a burst of freshness and antioxidant-rich properties.The pièce de résistance? A drizzle of creamy Yum sauce, crafted with ease by blending together nutritional yeast, silken tofu, slivered almonds, lemon juice, garlic, and seasonings. Simply puree until smooth, then whisk in chickpea juice to achieve a pourable consistency.Per serving, this bowlful treat yields:* Calories: 597* Fats: 19g* Protein: 22.5g* Carbs: 82.4g* Fiber: 15.3g* Sugar: 6.6g
Salmon Meal Prep With Veggies
For those seeking a nutritious and satisfying post-workout meal, this salmon-based dish is an excellent choice. The combination of seared salmon, sweet potatoes, and beets creates a harmonious balance of flavors. Not only does the meal tantalize the taste buds, but it also provides a wealth of health benefits. Salmon, in particular, is a rich source of omega-3 fatty acids, which have been shown to promote heart and brain health. Additionally, it’s a good provider of potassium, an essential mineral for maintaining healthy blood pressure. Moreover, this meal prep boasts a significant amount of protein, with one serving offering a substantial 54 grams. This makes it an ideal option for those looking to refuel after a workout, with the added bonus of supporting overall well-being.
French Lentil Mason Jar Salads
While it’s a great idea to incorporate more veggies into our diets, let’s be real – salads can often lack flavor and excitement. That’s why I’m excited to share these French Lentil Mason Jar Salads, which are anything but bland. Packed with the perfect combination of hearty lentils, cherry tomatoes, red onions, and leafy greens, these salads are elevated by a homemade mustard vinaigrette that adds just the right amount of heat and tanginess. And the best part? They can be prepared in just 10 minutes, making them an ideal solution for those days when you’re short on time. With a nutritional profile that includes 343 calories, 19g of fat, 9g of protein, 37g of carbohydrates, and 9g of fiber per serving, these salads are not only delicious but also a nutritious way to power through your day.
Thai Coconut Quinoa Bowls
Savor the flavors of Thailand with these delectable Coconut Quinoa Bowls, a harmonious blend of sweet and savory notes. The creamy quinoa infused with coconut milk sets the stage for a delightful culinary experience, while the hint of maple syrup adds a touch of sweetness. The star-studded cast of ingredients includes roasted sweet potatoes, which amplify the natural sweetness, and crunchy black sesame seeds that also provide a boost of protein. A refreshing purple coleslaw brings a cooling respite from the heat, making these bowls perfect for a sweltering summer day. And let’s not forget the show-stopping peanut sauce, expertly balancing flavors with its sweet, savory, and umami notes. These quinoa bowls are not only a treat to the taste buds but also packed with nutrients, boasting impressive amounts of protein, fiber, and essential minerals like manganese, magnesium, and phosphorus, which support healthy bones. Per serving, you can expect: Calories – 518, Fats – 33g, Protein – 10g, Carbs – 48g, Fiber – 6g, Sugar – 11g.
Stir-Fried Pork Meal Prep
While chicken is a staple in many cuisines, even the most ardent enthusiasts can find themselves craving something new after a while. That’s where this delectable pork-based dish comes in – it’s the perfect way to mix things up. The star of the show is nicely caramelized pork, accompanied by stir-fried vegetables that have absorbed all the rich flavors from the cooking fat. You’re free to get creative with your veggie selection, using a combination of red, yellow, and green bell peppers, green beans, and snow peas – or opt for whatever’s in season. What’s more, this recipe is designed with meal prep in mind, taking just 25 minutes to prepare and yielding a satisfying, macro-friendly outcome. By cooking in advance, you’ll have more time to unwind and less time spent in the kitchen. Per serving, you can expect: 409 calories, 19g of fat, 32g of protein, 29g of carbs, 6.8g of fiber, and 8g of sugar.
Ham, Egg, & Cheese Breakfast Quesadillas
Mornings can be chaotic, but a nutritious breakfast can help set the tone for a productive day. To simplify your morning routine, prep your meals in advance and enjoy the benefits of a well-planned breakfast. These breakfast quesadillas are a tasty and satisfying option, loaded with melted cheese, savory ham, and nutritious broccoli. Additionally, a variety of fresh fruit – including raspberries, tangerines, and blueberries – provides a sweet treat to balance out your meal. If you’re on-the-go, consider using meal prep containers with separate compartments to keep your fruits and quesadillas organized. Here’s the recipe:
California Sushi Roll Bowls With Cauliflower Rice Meal Prep
If you’re a sushi enthusiast, you’ll be thrilled to know that California Sushi Roll Bowls offer the same flavors and textures without the hassle of traditional sushi rolls. These bowls feature a harmonious blend of crab meat, cucumbers, avocados, sesame seeds, scallions, and a spicy kick from Sriracha mayonnaise. What sets them apart is the cauliflower sushi rice used instead of traditional sushi rice. This healthier alternative reduces net carbs and provides numerous health benefits. The best part? It’s incredibly easy to make your own cauliflower sushi rice by steaming it until tender, then mixing with seasoned rice vinegar. Alternatively, you can use pre-packaged cauliflower rice for added convenience. For those looking to save money, simply cutting a head of cauliflower into small pieces and pulsing them in a food processor will yield the desired rice-like texture.Nutritional Information (per serving):* Calories: 312* Fats: 18.1g* Protein: 9.9g* Carbs: 25.3g* Fiber: 6.5g* Sugar: 8.4gRecipe
Spicy Tuna Bowls Meal Prep
Indulge in the savory goodness of this seafood-inspired meal prep bowl, perfect for satisfying your cravings. A combination of flaky canned tuna, rich Sriracha mayonnaise, and toasted sesame oil creates a harmonious balance of creaminess, umami flavor, and heat that will tantalize your taste buds. This flavorful base is complemented by cauliflower sushi rice and crunchy Persian cucumbers, all topped with a sprinkle of sesame seeds and scallions for added texture and visual appeal, reminiscent of your favorite Japanese restaurant – but with a healthier twist.What’s more impressive than the dish’s flavor profile is its nutritional value. The tuna provides a significant amount of heart-healthy omega-3s, making this meal prep bowl an excellent choice for those looking to prioritize their health. And the best part? It can be prepared in just 20 minutes, making it an ideal solution for busy days when time is of the essence.Per serving:Calories: 566Fats: 44gProtein: 24gCarbs: 10gFiber: 4gSugar: 4g
Baked Herb Chicken Breasts With Couscous Meal Prep
Indulge in the bold flavors of the Mediterranean with this mouthwatering dish, where juicy chicken breasts are marinated to perfection and served alongside a colorful medley of vegetables. The star-studded cast includes red onions, zucchini, and bell peppers, which bring not only a pop of color but also an extra boost of nutrition. A vegetable broth-infused couscous adds a comforting and nutritious base to the dish, rich in selenium and its antioxidant properties. With every bite, you’ll be transported to the sun-kissed Mediterranean coast.Per serving:* Calories: 633* Fats: 17g* Protein: 61g* Carbs: 56g* Fiber: 7.5g* Sugar: 9.7gRecipe:
Ground Turkey Meal Prep Bowl Recipe
Sunday nights can be daunting, especially when meal prep hasn’t been done yet. But fear not! This ground turkey meal prep bowl is the perfect solution for those last-minute meals. With only four ingredients – ground turkey, cooked quinoa, baby broccoli, and spicy peanut vinaigrette – this dish is quick, easy, and packed with nutrients. Not only does it taste great, but it’s also a nutritious choice, boasting impressive levels of fiber and Vitamin C. In fact, one serving provides about a quarter of your daily fiber needs, making it an excellent addition to any meal plan. When you do decide to make this dish, here are the stats: per serving, you can expect 542 calories, 32.7g of fat, 30.6g of protein, 35.2g of carbs, 6.6g of fiber, and a mere 5.4g of sugar.
Healthy Chicken Meal Prep
If you’re following a low-carb diet, meal prep becomes an even more crucial component of your daily routine. The reason is simple: convenience foods and takeout options are often packed with carbohydrates, making it challenging to stick to your dietary goals.
This chicken meal prep recipe offers a delicious solution to this problem. It features tender chicken breasts, hard-boiled eggs, and an abundance of vegetables, all of which can be enjoyed with a creamy, savory, and tangy yogurt dip.
One of the best aspects of this recipe is its speed: it takes just 15 minutes to prepare, including cooking the chicken breasts from scratch. To achieve this efficiency, we’re utilizing an Instant Pot to cook the chicken breasts. If you don’t have an Instant Pot, you can always opt for store-bought rotisserie chicken and still enjoy the benefits of this meal prep.
Here’s a breakdown of the nutritional information per serving:
* Calories: 399
* Fats: 12g
* Protein: 59g
* Carbs: 9g
* Fiber: 1g
* Sugar: 6g
Taco Bowl
If you’re a fan of Mexican cuisine, you’ll adore these taco bowls. The combination of nicely browned and seasoned ground beef, corn, black beans, and rice is a flavorful one. To give it an extra kick, add some shredded cheese – if you like a little heat, you can opt for Pepper Jack cheese and serve jalapeno peppers on the side. Not only are these bowls delicious, but they’re also packed with fiber. In fact, just one serving provides a whopping 40% of your daily recommended intake. That being said, it’s worth noting that the ground beef does have a higher carbon footprint compared to other protein sources like chicken or pork. As such, you may want to consider eating these taco bowls less frequently and substituting with alternative options when possible.
Per serving, this meal prep bowl contains:
Calories: 526
Fats: 17g
Protein: 41g
Carbs: 54g
Fiber: 10g
Sugar: 4g
Chickpea Salad With Cucumbers & Tomatoes
I’m a self-proclaimed salad enthusiast, and I’ve found that incorporating more veggies into my diet has been a game-changer. However, traditional salads often lack a crucial element – protein. That’s why I’m thrilled to share this chickpea salad recipe, which boasts an impressive 29 grams of protein per serving. Not only does it pack a nutritional punch, but the combination of sautéed chickpeas and tangy vinaigrette adds incredible flavor depth to the dish. And the best part? It takes just 20 minutes to prepare, making it a quick and easy way to get your daily dose of veggies. With its impressive nutritional profile, you won’t have any excuses for not incorporating this salad into your meal routine. The breakdown per serving is as follows: Calories – 790, Fats – 35g, Protein – 29g, Carbs – 97g, Fiber – 20g, Sugar – 23g.
Steak Bites With Mashed Cauliflower Meal Prep
Indulge in a guilt-free twist on the classic steak and potatoes combo by trying this mouthwatering meal prep dish. The star of the show is tender garlic steak bites, served alongside creamy mashed cauliflower infused with parmesan cheese and spinach sautéed to perfection with garlic. What’s more, this low-carb alternative keeps the carb count in check at a mere 9 grams per serving.
The game-changer here is swapping traditional mashed potatoes for cauliflower, resulting in a much healthier option without sacrificing flavor. To make it, start by pat drying your cauliflower rice and then blend it with parmesan cheese, sour cream, and garlic powder until you reach a creamy consistency.
Per serving:
Calories: 411
Fats: 24g
Protein: 36g
Carbs: 13g
Fiber: 4g
Sugar: 3g
Deli Snack Box
Preparing meals is a crucial step in maintaining a healthy lifestyle, and this principle extends to snacks as well. Failing to plan our snacking habits can lead to relying on vending machine treats that are not only detrimental to our health but also an unnecessary expense. A well-stocked snack box, on the other hand, offers a wealth of nutritious options. Imagine having turkey breast slices, eggs, crackers, cherry tomatoes, cheese, and raw almonds at your disposal. This array of healthy snacks renders chips and candy bars utterly superfluous. In terms of nutritional breakdown, each serving of this snack combination provides 382 calories, with 25g of fat, 23g of protein, 16g of carbohydrates, and a respectable 3g of fiber, while keeping sugar content to just 2g.
Garlic Shrimp & Veggies Meal Prep Bowls
Shrimp is a staple in my culinary repertoire, and I’m confident it’s a favorite among many of you. Its versatility, coupled with its impressive nutritional profile, makes it an ideal ingredient for meal prep enthusiasts. Not only does it boast an impressive amount of protein, but it’s also rich in selenium, a powerful antioxidant that offers numerous health benefits.The garlic shrimp & veggies meal prep bowls I’m about to share are not only a feast for the eyes, but also a treat for the taste buds. Succulent shrimp sautéed in butter and olive oil take center stage alongside a colorful medley of bell peppers, zucchini, and red onions. Each serving provides a satisfying balance of macronutrients: 228 calories, 14g of fats, 30g of protein, 11g of carbohydrates, 3g of fiber, and 5g of sugar.
Garlic Butter Chicken Meatballs
When stress takes over, there’s nothing like a comforting meal to lift the mood. Meatballs, reminiscent of childhood memories, are just what the doctor ordered. But we’re not talking about your average meatballs here – these low-carb wonders are packed with Italian flavors and a spicy kick from red chili pepper flakes. If you prefer it mild, simply omit the flakes. The game-changer? Serving them with cauliflower rice instead of traditional pasta. For those who can’t resist their carb fix, substitute zucchini noodles for an equally satisfying option.
To make these zucchini noodles, start by trimming the ends off your zucchini and spiralizing it in a spiralizer. Then, sauté the noodles in olive oil until tender, finishing with a sprinkle of parmesan cheese. Buon appetito!
Per serving:
Calories: 342.71g
Fats: 23.84g
Protein: 25.8g
Carbs: 7.96g
Fiber: 2.01g
Sugar: 2.56g
Chia Pudding
Imagine having your breakfast ready for an entire month without sacrificing flavor or nutrition. This rich and creamy chia pudding is the answer to your morning prayers. Not only does it boast a deep, chocolatey taste, but it also keeps exceptionally well, lasting up to 5 days in the fridge or several weeks in the freezer. With this recipe, you can make multiple batches and enjoy a stress-free breakfast routine for months to come.But what truly sets this pudding apart is its impressive nutritional profile, courtesy of the star ingredient: chia seeds. These tiny superfoods are packed with fiber and protein, making them an excellent addition to your diet. Rich in manganese, magnesium, and phosphorus as well, chia seeds have been shown to support bone health.Beyond enjoying it as a breakfast treat, you can also add chia seeds to your smoothies, cereal, or yogurt for an extra nutritional boost. And if you’re interested in trying some out, you can find high-quality chia seeds here.Per serving:* Calories: 191* Fats: 11g* Protein: 8g* Carbs: 16g* Fiber: 8g* Sugar: 6gRecipe: [insert recipe instructions]
Healthy Breakfast
Are you a fan of breakfasts that can easily double as a dinner option? If so, then this sweet potato frittata is the perfect meal prep bowl for you. The combination of roasted sweet potatoes and red bell peppers provides a natural sweetness, while the spinach and eggs add a savory element.To prepare this recipe, start by sautéing your vegetables on the stovetop until they’re tender. Then, add in your egg mixture and cook until the edges of the frittata begin to set. Next, transfer the skillet to the oven to finish cooking the eggs.Once the frittata is ready, serve it with some fresh berries and a handful of cashews for added crunch and flavor. This breakfast-turned-dinner recipe is not only delicious but also packed with nutrients.Nutritional Information (per serving):Calories: 204Fat: 10gProtein: 10gCarbohydrates: 19gFiber: 3gSugar: 7g
Protein Bowls
Feeling lethargic after lunch? A high-protein bowl could be just what you need to perk up. By combining tender shredded chicken breast, hard-boiled eggs, and red quinoa, you’ll not only satisfy your hunger but also keep your energy levels stable. The protein-packed trio is further complemented by crunchy cucumber slices and mixed greens, all topped with a rich Homemade Ranch dressing that adds a tangy twist. This balanced meal boasts impressive stats: 249 calories, 11g of fat, 25g of protein, 13g of carbs, and only 2g of sugar, making it an excellent choice for those seeking a nutritious pick-me-up.
Salmon Patties With Coleslaw
Indulge in the delightful combination of flavors and textures with these meal prep bowls, perfect for seafood lovers. The salmon patties are a standout, thanks to the burst of freshness from the herbs. The crunchy coleslaw and creamy homemade dressing provide a delightful contrast to the savory patties. Not only do these bowls tantalize the taste buds, but they also cater to low-carb diets by eschewing breadcrumbs in favor of almond flour. This versatile ingredient not only keeps the carb count low (just 3g per serving!) but also boasts a wealth of nutritional benefits, including Vitamin E for healthy skin. The uses for almond flour are numerous: it can be used as a breading for meat and fish, to thicken sauces and gravies, or in baking. Whether you’re a regular low-carb cook or just looking to mix things up, having some almond flour on hand is always a good idea. With this recipe, you can enjoy the benefits of meal prep while satisfying your cravings.
Paleo Breakfast
While bacon and eggs are a classic breakfast combination, they can become routine after a while. To mix things up, I recommend trying these breakfast meal prep bowls that pack a flavorful punch. With ingredients like browned spicy sausage, roasted sweet potatoes, scrambled eggs, and caramelized Brussels sprouts, you’ll be in for a treat. The sweetness of the Brussels sprouts is a game-changer, making them a far cry from the bland, bitter version often associated with steamed sprouts. If you’re feeling extra adventurous, add some hot sauce to give it an extra kick. Here’s the nutritional breakdown per serving: Calories: 326, Fat: 21g, Protein: 17g, Carbs: 19g, Fiber: 5g, Sugar: 4g.
Vegan Chickpea Curry & Basmati Rice
As the trend of plant-based eating continues to gain momentum, it’s no surprise that many of us are seeking convenient and delicious ways to incorporate more plant-based meals into our daily routines. Fortunately, this meal prep recipe offers a hassle-free solution that can be prepared in just 15 minutes. The star of the show is basmati rice topped with a rich and creamy curry sauce featuring chickpeas – a protein-packed combination that’s sure to satisfy. Not only does this meal prep boast impressive nutritional stats, but it also makes up for the lack of meat with its filling and fiber-rich composition. Per serving, you can expect: 417 calories, 14.5g of fat, 10g of protein, 62g of carbohydrates, and a substantial 9g of dietary fiber.
Teriyaki Tofu
Elevate your plant-based game with this mouthwatering tofu meal prep! Tofu’s reputation often precedes it, but the truth is that a little creativity can turn it into a flavor powerhouse. This recipe transforms bland, plain tofu into a symphony of savory, sweet, spicy, and umami notes – you’ll be hooked from the first bite. To round out this satisfying meal, serve with hearty brown rice and steamed broccoli for a nutrient-dense, feel-good combo.
Per serving:
Calories: 197
Fats: 9.5g
Protein: 14.4g
Carbs: 16.4g
Fiber: .8g
Sugar: 9.8g
Black Bean Fiesta Mason Jar Salad
If you’re looking for a salad that’s more than just a bunch of greens, this mason jar masterpiece is the perfect solution. The combination of black beans and quinoa provides a satisfying filling factor, while the corn, red onions, and carrots add natural sweetness. Meanwhile, the creamy avocados bring healthy fats to the table, and the purple cabbage and baby spinach inject a burst of freshness. But it’s the lime jalapeno dressing that really takes this salad to the next level – its sweet, tangy, savory flavor profile is perfectly balanced by a nice kick of heat for those who like a little spice. Per serving, you can expect approximately 499 calories, with 18g of fat, 18g of protein, and 74g of carbohydrates, as well as 9g of sugar.
Maple Mustard Tempeh Bowls
Indulge in a satisfying vegan meal after your workout, courtesy of these tantalizing tempeh bowls. Not only do they deliver a generous dose of plant-based protein, but also an impressive amount of fiber, with one serving providing over 60% of the daily recommended intake. The star of the show is the caramelized tempeh, infused with a rich maple mustard marinade that yields a delightfully tangy, sweet, savory, and spicy flavor profile. Pairing perfectly with this protein-packed base are roasted Brussels sprouts, their natural sweetness elevated to new heights. With each bite, you’ll be left craving more of this delightful combination. Per serving: 553 calories, 29g fat, 23g protein, 56g carbs, 16g fiber, and 13g sugar.
Chicken Burrito Bowls
Tired of the same old Taco Night routine? Shake things up by transforming it into a Burrito Night! These vibrant burritos are packed with an impressive array of flavors and textures, featuring spicy rice, sweet corn, black beans, peppery arugula, and juicy tomatoes. Not only will your taste buds do the happy dance, but you’ll also be treating yourself to a feast for the eyes. But let’s talk about what really sets these burritos apart – their impressive nutritional profile.
A single serving boasts an impressive 37 grams of protein, equivalent to the amount found in seven medium-sized hard-boiled eggs. This makes them an ideal choice for post-workout meals or anytime you need a healthy pick-me-up that won’t leave you reaching for your favorite ice cream (although we won’t judge if you do! 😊).
Per serving, these burritos contain:
* Calories: 520
* Fats: 13g
* Protein: 37g
* Carbs: 64g
* Fiber: 9.5g
* Sugar: 4.2g
Chicken Potato Salad
Impress your colleagues with a dish that’s both healthy and mouthwatering – a delectable Chicken Potato Salad. This recipe cleverly combines chicken, celery, red potatoes, jalapeños, red grapes, and bell peppers to create a harmonious balance of sweet, savory, and spicy flavors. The addition of Cajun seasoning gives it a delightful New Orleans twist.
Not only is this salad a treat for the taste buds, but it’s also packed with essential nutrients. It’s an excellent source of vitamins A and C, as well as potassium – crucial for maintaining healthy blood pressure.
Per serving, you can expect:
Calories: 300
Fats: 10g
Protein: 25g
Carbs: 25g
Fiber: 3g
Sugar: 6g
Check out more low-calorie meal prep ideas here.
Instant Pot Spicy Chicken
I’ve found that meal prep can be a game-changer, but the hassle of cleaning up after cooking multiple dishes is not ideal. To solve this problem, I created an Instant Pot Spicy Chicken recipe that’s a one-pot wonder – simply add all your ingredients and let the pot do the work.
In just 15 minutes, you’ll have a delicious and flavorful dish that’s perfect for meal prep throughout the week. The secret to its great taste lies in the blend of spices used to season the quinoa and chicken. A combination of cumin, paprika, garlic powder, and chili powder gives this dish a bold Mexican-inspired flavor profile.
To take it up a notch, I add salsa sauce for an extra boost of flavor. While I keep things mild with a moderate salsa sauce, you can always adjust the heat level to your liking by adding hot salsa sauce or jalapenos.
Per serving, this recipe yields 767 calories, with 11g of fat, 65g of protein, 104g of carbohydrates, and 30g of fiber. Sugar content comes in at a reasonable 12g per serving.
Buffalo Chicken Meal Prep
This Buffalo Chicken Meal Prep is a flavorful and nutritious meal that combines the spicy kick of buffalo chicken with the warmth of chicken broth, spices, and caramelized cauliflower. The recipe starts by infusing chicken breast in chicken broth, then adding a blend of garlic powder, cumin, paprika, and chili powder to give it a Tex-Mex twist. To balance out the heat, fresh veggies are added, specifically cauliflower florets that are tossed in olive oil and spices before being baked until golden brown. This process caramelizes the cauliflower, giving it a sweet and savory flavor. The result is a meal prep that not only satisfies your taste buds but also meets your dietary needs. Per serving: Calories 411, Fats 16g, Protein 30g, Carbs 39g, Fiber 5g, Sugar 13g.
Honey Garlic Chicken
Indulge in the flavors of takeout without compromising on nutrition, with my Honey Garlic Chicken recipe! This mouth-watering dish is a perfect blend of sweet, savory, spicy, and umami notes, thanks to the combination of honey, garlic, black pepper, and soy sauce. The best part? It takes only 20 minutes to prepare, making it just as quick as ordering takeout, but with significantly better nutritional value.
To make this a satisfying meal, I recommend serving the chicken with brown rice or these organic Ramen noodles. For more ideas on chicken and rice meal prep recipes, feel free to explore my collection of dishes here.
Per Serving:
Calories: 879
Fats: 26g
Protein: 65g
Carbs: 97g
Fiber: 3.8g
Sugar: 18g
Mediterranean Chicken Salad
Indulge in a flavorful getaway with this Mediterranean Chicken Salad, transporting your taste buds to the sun-kissed Mediterranean coast. This vibrant salad is bursting with an array of colors and textures, featuring chickpeas, artichoke hearts, cannellini beans, juicy red bell peppers, and briny olives. To add heft and nutrition, chicken breast and crisp mixed greens join the party, while a light vinaigrette brings everything together. For an added touch of indulgence, sprinkle crumbled feta cheese for an explosion of creamy flavor.Per Serving:Calories: 246Fats: 9gProtein: 17gCarbs: 25gFiber: 7gSugar: 4g
Spicy Pineapple Chicken
Want to elevate your chicken meal prep game? Look no further than my Spicy Pineapple Chicken recipe, a masterclass in balancing bold flavors with tantalizing textures. The sweetness of the pineapple perfectly complements the tanginess, while the red pepper flakes, jalapenos, and chili sauce conspire to ignite your taste buds. This is more than just a dish – it’s an experience for spice enthusiasts. But don’t worry, the heat won’t overwhelm; it’ll leave you craving more. And if you’re looking for a guilt-free meal option, you’re in luck. Spicy Pineapple Chicken checks all the boxes: low in calories yet packed with protein, making it a diet-friendly delight. Plus, those spicy jalapenos may just give your metabolism a boost, helping to burn fat and keep you feeling energized. Per serving, you can expect: 324 calories, 10g of fats, 31g of protein, 29g of carbs, 1.8g of fiber, and 23g of sugar.
Chickpea Orzo Salad
If you’re tired of the same old boring salads, this recipe is about to revolutionize your lunch game. Imagine a colorful medley of orzo, cooked to perfection until it’s al dente, paired with salty feta cheese, protein-rich chickpeas, peppery kale, sweet bell peppers, crunchy red onions, and fresh parsley – there’s nothing dull about this salad! And despite being vegetarian, the combination of ingredients packs a surprising amount of protein, making it not only delicious but also satisfyingly filling. Per serving, you can expect: Calories: 441, Fats: 26, Protein: 11g, Carbs: 40g, Fiber: 5g, Sugar: 4g. Simply put, this salad is a game-changer.
Chicken with Broccoli, Beets, and Farro Salad
When you’re putting in extra hours, you need a meal that will keep your energy levels up. This salad is the perfect solution, packed with fiber and protein to fuel your body. The combination of ingredients provides a boost of calories, making it an ideal choice for those long days. What sets this salad apart is the unique blend of flavors, with sweet notes from the red onions, oranges, and beets balancing out the savory chicken and bitter broccoli. The chewy farro adds a delightful texture, while also providing a nutritional punch. Just one-quarter cup of farro delivers 15% of your daily zinc and magnesium needs, plus an impressive amount of fiber, surpassing even brown rice. You can enjoy this versatile grain in salads like this one, or use it to add depth to soups or make a warm porridge. If you’re interested in giving farro a try, organic options are available here. For more high-calorie lunch ideas that will keep you going, check out our other recipes.
Protein Snack Pack
If you’re on the hunt for a kid-friendly lunch option that’s both nutritious and delicious, look no further than this Protein Snack Pack. This delightful combination of wholesome foods includes mixed nuts, cheddar cheese, deli meat, cherry tomatoes, sugar snap peas, hummus, and hard-boiled eggs. With so many tasty treats in one place, it’s a mealtime miracle! Not only does this snack pack boast an impressive amount of protein – vital for growing kids – but it also packs a punch when it comes to fiber, supporting healthy digestion. And with its impressive array of nutrients, including 34g of protein and 8g of fiber per serving, you can trust that your little ones are getting the best possible start in life. Just remember, every bite counts!
Mexican Meal Prep Bowls with Cauliflower Rice
Are you on a mission to reduce your carb intake? Mexican cuisine is often synonymous with high-carb dishes, but that doesn’t mean you have to sacrifice flavor. These innovative Mexican Meal Prep Bowls offer all the bold flavors of Mexico without the excessive carbs. Each bowl features chicken, creamy avocado, spicy rocket salad, and ‘rice’ infused with Mexican spices – a game-changer for those watching their carb count.
The secret ingredient behind these low-carb bowls is cauliflower rice, which takes the place of traditional rice. To add depth to this cauliflower ‘rice’, you’ll be using a blend of spices. So, break out your measuring spoons and get ready to prepare a deliciously healthy meal.
Nutritional Information (per serving):
Calories: 406
Fats: 17g
Protein: 48g
Carbs: 17g
Fiber: 8g
Sugar: 6.2g
Fish Meal Prep
Looking for a flavorful departure from traditional chicken dishes? This halibut meal prep offers a nutritious and delicious alternative. The recipe features tender, flaky Pacific halibut fillets paired with quinoa and lightly steamed vegetables. What’s more, this fish is an excellent source of lean protein and boasts a range of essential nutrients, including omega-3 fatty acids, magnesium, selenium, and niacin, which can help support heart health.When selecting halibut for your meal prep, opt for Pacific halibut over Atlantic halibut. Not only does it offer a more sustainable choice for the environment, but it also tends to have a milder flavor profile that pairs well with the accompanying quinoa and vegetables.Per serving, this recipe yields:Calories: 380Fats: 11.8gProtein: 30.4gCarbs: 35.5gFiber: 4.4gSugar: 3g
Red Kidney Bean Burger Bowls
Want to make a positive impact on the environment and your health? Look no further than my Red Kidney Bean Burger Bowls recipe. Not only do these vegetarian burgers deliver on flavor, but they’re also a great way to reduce your carbon footprint. By choosing plant-based options like kidney beans, you’re supporting sustainable agriculture and reducing greenhouse gas emissions.The best part is that making these burgers is surprisingly easy. Start by draining and rinsing canned kidney beans, then pat them dry to remove excess moisture. This step is crucial in keeping your patties intact. Next, mash the beans until you achieve a smooth paste.In a separate processor bowl, combine bell peppers, scallions, garlic cloves, and spices. Pulse until well combined before adding rolled oats, eggs, and finally, the mashed kidney bean mixture. Process one more time to ensure everything is fully incorporated.Shape your mixture into patties and place them on a parchment-lined tray. Chill in the freezer for two hours to set before cooking. Sauté your burgers in extra virgin olive oil for a crispy exterior and a flavorful finish.Per serving, you can expect:Calories: 646Fats: 25gProtein: 28gCarbs: 86gFiber: 34gSugar: 20g
Baked Apple Oatmeal
Looking for a comforting make-ahead breakfast that’s packed with flavor? Look no further than this Baked Apple Oatmeal recipe. The combination of maple syrup and apple sauce creates a natural sweetness, while the ginger and ground cinnamon add a cozy warmth. It’s like wrapping yourself in a warm blanket on a chilly morning.
But what truly sets this oatmeal apart is its versatility. Feel free to customize it with your favorite toppings, such as diced apples, chopped pecans, or raisins. And if you want to take it to the next level, a sprinkle of coconut sugar adds an extra layer of sweetness.
Nutrition Information (per serving):
Calories: 266.6
Fats: 14.3g
Protein: 4.2g
Carbs: 34.4g
Fiber: 4.8g
Sugar: 10.7g
Mexican Red Bean Quinoa Casserole
Casseroles are a staple in many households, and for good reason. Not only do they offer the convenience of a one-pan meal with minimal cleanup, but they also provide a balanced blend of grains, protein, and veggies all in one dish. However, traditional casseroles can often be quite meat-heavy, which is why I’m excited to share this vegetarian alternative: Mexican Red Bean Quinoa Casserole. This dish is packed with flavorful ingredients like corn, red kidney beans, and red bell peppers, all held together by a bed of nutritious quinoa. The best part? It’s incredibly easy to prepare, thanks to the simplicity of not needing to cook the quinoa beforehand. Just be sure to rinse your quinoa thoroughly before adding it to the dish, as an uncleansed quinoa can give the casserole an unpleasant bitterness. With its delicious flavor and impressive nutritional profile – per serving, this casserole packs 560 calories, 18g of fat, 27g of protein, 77g of carbs, 14g of fiber, and 15g of sugar – this dish is sure to become a new favorite.
Teriyaki Salmon Bowls
Craving the convenience of Japanese takeout, but wanting a healthier and more flavorful option? Look no further than these Teriyaki Salmon Bowls. Not only do they rival the speed of delivery, taking just 15 minutes to prepare, but they also deliver on taste. The star of the show is crispy, juicy salmon coated in sesame seeds, accompanied by a trio of nutritious vegetables: fluffy cauliflower rice, edamame, and broccoli. And let’s not forget the crowning glory – a rich, sweet, and savory homemade Teriyaki sauce that brings everything together. Meal prepping doesn’t have to be daunting; these bowls prove it can be quick, easy, and delicious. Per serving, you’ll get: Calories: 401, Fats: 13g, Protein: 31g, Carbs: 34g, Fiber: 6g, Sugar: 3g.
