Best Weekly Meal Prep Recipes

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Breakfast Meal Prep Ideas

BUDGET MEAL PREP | healthy recipes under $3 (using high-quality ingredients)

My favorite easy weekly meal prep ideas for breakfast! They are perfect if you are on the run in the morning.

Found on Gathering Dreams

A healthy breakfast meal prep recipe that you can bring to work with you! This 5-minute overnight oats recipe is filled with healthy foods and protein: rolled oats, chia seeds, and some healthy toppings to help you kick-start your day.

There are 6 delicious overnight oats recipes to try: berry, peanut butter, double chocolate, apple pie, coffee & walnut, and virgin piƱa colada. Click here to try them all!

And the great thing about these overnight oats jars is that they last up to 5 days in the fridge. You can meal prep these a few days in advance and just take them out of the refrigerator in the morning. I usually prep them on Sunday evening, and they are ready for the week!

Found on Gathering Dreams

If you love fruit and granola, this is the perfect breakfast for you. These parfait ideas are super delicious, and they are much cheaper to make than buying them at Starbucks. Prepare these in the evening, and grab them on your way out of the door!

PREP TIME: less than 5 minutesVEGAN, GLUTEN-FREE

Found on The Worktop

I love this with fresh berries in the summer or warm apple compote in the winter! Delicious!

For more breakfast inspiration: 25 Healthy Breakfast Meal Prep Ideas For Busy Mornings

Crispy Sesame Tofu With Zucchini Noodles

Im a big fan of Chinese food, as Im sure many of you are too. However, Chinese food tends to be carb-heavy.

Thats because of all the rice. So, if youre on a low-carb diet, it can be a big No-No.

This dish is low-carb approved. Thats because it contains only 13 grams of net carbs.

And its so delicious I bet you wont miss the rice! Youve got crispy, sesame-topped tofu, flavorful sesame peanut sauce, and zucchini noodles.

Zucchini noodles provide immune-boosting Vitamins A and C.

Making zucchini noodles is relatively easy. Just slice off the ends of your zucchini.

Then place your zucchini in a spiralize, and spiralize away. Dont have a spiralizer yet? I recommend this one here.

It is up to 35% stronger than other spiralizers on the market. So, youre definitely getting your moneys worth.

Per Serving:

Instant Pot Chicken Fried Rice Meal Prep Bowls

Time for another non-traditional dish. This one is Instant Pot Chicken Fried Rice and it totally works.

You get all the yummy taste of traditional Chicken Fried Rice without the stir-fry.

Making it is so easy. Add butter, garlic cloves, chicken, chicken broth, soy sauce, and rice to your Instant Pot.

Cook on high pressure for 3 minutes. Then do a quick release of the pressure.

While the chicken is cooking, microwave some frozen veggies. Then add your frozen vegetables and green onions to your rice, and stir well.

In the market for an Instant Pot? You can get one at a budget-friendly price here.

Per Serving:

Read Also: Beginner Dinner Recipes For Two

Did You Know You Can Lose Weight With Meal Prep By Controlling Your Portions

#7 Instant Pot Pressure Cooker Chicken Breast

I love to cook in an Instant Pot, its quick and less messy.

When I do my meal prep for the week, I love to make Instant Pot Chicken Shredded recipe for salads or stir fry veggies.

This is super healthy if you are on a strict diet via Wholesome Yum.

#8 Easy Teriyaki Chicken

If you are craving for Asian food then this is perfect for you!

Its easy to make and you can do meal prep for a week, served with white rice and steamed veggies such as broccoli.

Or you can change the white rice into cauliflower rice for a healthy option via Cakes Cottage.

#9 Healthy Greek Chicken Rice Instant Pot

Another chicken recipe thats full of flavor and smells nice!

I personally love to incorporate a lot of herbs in my cooking because I love flavourful food via Carmyy.

#10 Hawaiian Chicken Meal Prep Bowls

I have personally tried this recipe and it is super amazing!

Please note that its better to separate the zucchini and the chicken because it will be soggy and turn bad if you leave it for a week.

Put the chicken together with the zucchini on the day youll eat it via Life in the Lofthouse.

#11 One Pan Healthy Sausage and Veggies

This easy and quick recipe is less messy to cook because you will make it in just one pan!

Super healthy because theres a lot of veggies incorporate into this via Chelseas Messy Apron.

How To Make Meal Prep Burrito Bowls

19 Best Low Carb Meal Prep Recipes For The Week

The first step to making these burrito bowls is marinating your chicken. The chicken gets marinated in a mixture of lime juice, olive oil and seasonings, then grilled to perfection. If you dont want to fire up the grill, you can cook this chicken inside on a grill pan or in a regular skillet. The chicken is combined with cilantro lime rice, black beans, corn and fresh salsa to make an amazing meal that tastes like it came from a restaurant.

These meal prep burrito bowls are highly customizable. You can add more toppings like cheese, shredded lettuce, sour cream or guacamole right before serving. You can also swap out the rice for quinoa or substitute brown rice instead of white rice. Sometimes I also add sauteed veggies like peppers and onions. The sky is the limit!

Meal Prep Burrito Bowls

  • 1 1/4 pounds boneless skinless chicken breasts
  • 1/4 cup olive oil
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon onion powder

For the cilantro lime rice

  • 3 cups cooked rice, brown or white
  • 1/3 cup chopped cilantro
  • the juice of one lime
  • salt and pepper to taste

Remaining burrito bowl ingredients

  • 15 ounce can black beans, drained and rinsed
  • 1 cup corn kernels, thawed from frozen or canned
  • 1 cup fresh salsa

Preheat a grill, grill pan or skillet over medium heat. Add the chicken and cook for 5-6 minutes per side or until done. Chop the cooked chicken into bite sized pieces.

Place the rice in a large bowl. Add the cilantro, lime juice, and salt and pepper to taste. Toss to coat the rice evenly.

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    Freezer Meal Prep Favorites

    No meal prep list is complete without freezer-friendly meals. And trust me, having healthy meals prepped in your freezer is a gold mine for those extra busy days. Just reheat and enjoy!

    • Best Ever Chili Recipe: Whip up this warming and comforting chili for those cold, wintery days.
    • Stuffed Peppers: This family favorite is healthy, filling, and makes for great leftovers.
    • Zucchini Lasagna: I love finding a batch of zucchini lasagna in my freezer, its like finding a golden ticket!
    • Taco Soup: Enjoy the best taco flavors conveniently in one tasty soup.
    • Whole30 Chicken Broccoli Casserole: Casseroles are always welcome in the freezer, and this one is chicken broccoli heaven.
    • Salmon Patties: A fun and delicious way to enjoy frozen salmon .
    • Zucchini Fritters: Summer calls for these crisp, golden patties. So make sure to cook up a second batch to save in your freezer.

    Meal Prepping For Summer

    Many of the recipes Im sharing with you today include hydrating veggies, like zucchini, cucumber, strawberries and tomatoes. Theyre perfect for hot summer days and help to cool and rehydrate your body.

    If you watched my original Meal Prep or Spring Meal Prep video you know that I prefer to prepare ingredients over full meals. This allows me to have greater flexibility throughout the week and keep my meals interesting.

    The goal is to not have your entire week of meals set in stone, but rather to save a little bit of time in the kitchen. Its simply about making your life easier and providing healthy options to inspire healthy meals.

    The bonus of this summer meal prep is that only two ingredients require any cooking, which means less time in the kitchen slaving over a hot oven or stove and hopefully more time outside enjoying summer.

    Also Check: Flaxseed Recipes For Weight Loss

    What Do I Need

    Containers. Containers of different shapes and sizes. And dont worry, you can start small here too.

    I started by buying one pack of the blue-top reusable plastic Ziploc containers per week. Theyre BPA free and can go in the freezer, dishwasher, and microwave, which makes them super convenient, plus theyre very inexpensive and come in several shapes and sizes.

    Once my budget allowed, I graduated to glass containers. My favorite glass containers so far are the plain, single compartment Pyrex containers . I do also have some divided glass containers that have separate compartments, but I find their use a little more limited because not all food can fit in the smaller compartments and the compartment dividers arent leak proof.

    Metal bento box style containers are also great, as long as youre packing a cold meal and wont need to reheat it in a microwave.

    Fold top sandwich bags or zip top bags can also be helpful when you need to separate ingredients. And, if you like to keep your dressing and dips separate, look for 1-2 oz. size resealable containers .

    Meal Prep Recipes Save You Time And Money

    HEALTHY SNACKS | to meal prep for the week (super easy!)

    Some people might say that you need fancy ingredients for meal prep. No! You do not need that.

    These healthy meal prep recipes that I prepared for you do not consist of anything fancy.

    Instead, you can pick all the ingredients at your local store nearby.

    Super easy and quick for your super productive week!

    Now that you already know a little bit about meal prep, check out these recipes that Ive summed up to spice up your meal prep game!

    Note: If youre looking for easy weekly meal plans that are full of budget recipes, I recommend the $5 Meal Plan.

    The $5 Meal Plan is a meal planning service that sends you a delicious meal plan and shopping list every week for just $5 a month.

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    Easy Unstuffed Bell Pepper Skillet

    Heres another easy to make skillet meal for you! My wife gives me a hard time, but most of the food I eat is basically just a mash of meat, veggies, and however many carbs I allow myself to eat.

    These take a bit longer to make because of the chopping involved but you can easily make a weeks worth of food in one go. Depending on your health goals you can double the meat, veggies, or rice to get the balance you want.

    Minute One Pan Beef Penne

    Unfortunately I dont eat a ton of pasta these days because if I even look at carbs Ill gain weight. That being said, every once in a while I like to treat myself to some rich, carby, cheesy pasta. This one pan penne is loaded with beef and chunks of mozzarella cheese, and you can do it all in one skillet

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    How Do I Make My Weekly Meal Plan

    In the mood to make your own meal plan? We suggest starting with a few core ingredients that you can use throughout the week. Roast chicken, for example, can work as a Sunday night dinner, a Monday night taco filling and a Tuesday soup starter. We also recommend picking simple, family-friendly meals. After all, meal planning is supposed to make your life easierdont feel pressured to whip up a 27-step gourmet meal after a busy day.

    Editors Tip: If youre on a budget, use grocery store sale flyers to guide your ingredient selection.

    Meal Prep Ideas For Dinner

    This weeks meal prep for two. Recipes in the comments. : MealPrepSunday

    This delicious salsa chicken is full of flavor and color. Keep things interesting with this far from boring meal prep dinner idea.

    Youll notice that a lot of these recipes have chicken. Thats because chicken is one of the best meats to use for meal prep. It can be served cold or hot and reheats well. This Sante Fe low carb chicken recipe is another great one to add to your meal prep plan.

    Recommended Reading: Smirnoff Cucumber Lime Vodka Recipes

    Your Time Is Precious

    Why spend every single day planning what to cook, buying ingredients and making your meals, when you could be doing something more productive with your time?

    Get ahead of the game and meal prep in advance, so you can spend your time doing what matters the most to you.

    You can keep your new meals perfectly packed and portioned throughout the week with these slim-design, multiple-compartment .

    Ground Beef Zucchini Sweet Potato Skillet Meal Prep

    Meal prepping has so many benefits. But all those pots and pans can be a pain to clean.

    Thats where this Skillet Meal Prep comes in handy. It makes clean-up so much easier.

    Best of all, it tastes pretty delicious. The sweetness of the sweet potatoes and red bell peppers balances out the savory of the ground beef.

    And the zucchini adds extra nutrition. Its certainly a dish youll want to feed your family again and again.

    To ensure your sweet potatoes get cooked well, cut them into small pieces.

    Also, use a cast-iron skillet if possible. Cast iron skillets are great for distributing heat evenly.

    This ensures that your food cooks evenly. This cast-iron skillet comes with a heat-resistant handle. So it keeps your hands safe when youre cooking.

    Per Serving:

    You May Like: Low Carb Diabetic Chicken Recipes

    Tofu Burrito Bowl Meal Prep

    A lot of us are adding more plant-based dishes to our menu. And for a good reason eating plant-based can be good for your health.

    Plant-based foods reduce inflammation. They also contain nutrients that support your immune system.

    This dish provides an excellent plant-based alternative to traditional Burrito Bowls. Thats because youre using crumbled, pan-fried tofu instead of ground beef.

    The tofu is smoky, savory, and has a nice kick. Perfect if you like it spicy.

    If not, you can simply leave out the cayenne pepper and chipotle pepper. Check out more low calorie meal prep ideas here.

    Per Serving:

    + Best Meal Prep Recipes

    6 EASY CHICKEN MARINADES | amazing chicken breast recipe freezer friendly meal prep

    by Lisa Bryandisclosure policyJump to Recipe

    Get organized for the week with these easy and healthy meal prep recipes! Ill give you tips to strategize your meal plans, and help you choose which recipes to batch cook or freeze. And dont forget my seasonal meal prep plans, which give you tasty ideas to enjoy year-round.

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    Healthy Work Lunch Meal Prep Recipes

    What makes a good lunch to take to work?

    We reckon it takes a few things: First, it has to be a lunch youre excited to eat. When youre surrounded by tasty fast food options near work, you want to be sure the lunch youve packed is going to be even more enticing.

    Secondly, it has to make you feel good. That means balanced, with lots of healthy proteins and nutritious vegetables.

    Thirdly, it shouldnt be complicated or expensive. Your lunch needs to be easy to make and use ingredients you can get easily and within budget.

    And finally, it has to be practical. A work lunch should be something youre happy eating cold, or can easily heat up at work. It should also be something easy and tidy to eat, so youre not at risk of making a mess in the break room.

    Below, weve listed lots of tasty, healthy and affordable lunch recipes, as well as some tips to help you store and serve them at work.

    Honey Garlic Chicken Meal Prep

    Do you work out at the gym regularly? Then you definitely want a protein-packed meal to come home to.

    And my Honey Garlic Chicken Meal Prep has tons of protein. In fact, it contains a whopping 65 grams of protein.

    The chicken thighs are nicely browned on the outside. And theyre juicy on the inside just the way they should be.

    And the honey adds sweetness, while the soy sauce adds umami notes. Meanwhile, the garlic adds savory, and the black pepper adds a hint of heat.

    So, relax those muscles, and tuck into this meal.

    Per Serving:

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    For The Freshest Taco Soup

    Taco soup is all about the flavor and spices. So I recommend using my homemade taco seasoning for the freshest, most bold flavor. Its the same taco seasoning that can be found on my taco salad and taco stuffed zucchini boats. Its a must-make recipe for any Mexican food lover. Hint hint, make a large batch.

    Salmon Rice Paper Rolls

    Top 10 (30 Minute) Meal

    These simple salmon rice paper rolls are packed full of fresh, clean flavour. Not only are they easy to make, theyre easy to store and serve at work too.

    Make as many rice paper rolls as you need to last three days of work lunches, and store them in an airtight container in the fridge. Put a damp paper towel over the rolls to keep them from drying out.

    These are best eaten cold, so theres no need to worry about reheating anything at work.

    Read the recipe for salmon rice paper rolls here.

    Also Check: Honey Lemon Weight Loss Recipe

    Meal Prep Steamed Vegetables

    When it comes to prepping for the week ahead, we love cooking off lots of veggies so we can reach for them instead of something less healthy in the scramble of making a weeknight meal. Blanching a vegetable in boiling water and then plunging it in an ice bath is great when you’re making just one kind. But for a large-scale production, our go-to method is steaming. You can use the same water for multiple batches, steaming one vegetable after the next. The result: a rainbow of perfectly cooked vegetables at the ready for grain bowls, pastas, salads, frittatas and more.

    Get the Recipe: Meal Prep Steamed Vegetables

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