Are you tired of constantly resorting to fast food or takeout because you don't have the time or energy to cook a good, healthy meal? With these quick and easy options, you can have a week's worth of healthy meals ready in no time.
From overnight oats to sheet pan dinners, we've got you covered with delicious and nutritious recipes that will leave you feeling satisfied and energized. Say goodbye to the drive-thru and hello to a healthier, happier you with these simple breakfast, lunch and dinner meal prep options!
20 Healthy Breakfast Meal Prep Ideas
1. Overnight oats with fruit and nuts:
Rise and shine with a bowl of overnight oats, bursting with juicy fruit and crunchy nuts! Packed with fiber, protein, and essential vitamins, this breakfast will keep you energized and satisfied all morning long.
2. Greek yogurt with berries and granola
This meal consists of Greek yogurt topped with fresh berries and granola. Greek yogurt is high in protein and calcium, while the berries provide antioxidants and fiber. The granola adds a crunchy texture and additional fiber. Overall, this meal is a nutritious and satisfying breakfast or snack option.
3. Veggie omelet muffins
4. Quinoa breakfast bowl with avocado and egg
Quinoa is a great source of protein and fiber, while avocado provides healthy fats and the egg adds additional protein. Together, these ingredients make for a balanced and satisfying meal that can help keep you energized throughout the morning.
5. Sweet potato and black bean breakfast burrito
The sweet potato provides complex carbohydrates and fiber, while the black beans offer protein and additional fiber. Combined, they create a filling and satisfying meal that can help keep you performing at your best.
6. Whole grain toast with avocado and egg
This meal consists of whole grain toast topped with mashed avocado and a fried or poached egg. It is a nutritious and filling breakfast or brunch option that provides healthy fats, protein, and fiber. The avocado is rich in monounsaturated fats and vitamins, while the whole grain toast provides complex carbohydrates and fiber. The egg adds additional protein and essential nutrients like vitamin D and choline. Overall, this meal can help support heart health, satiety, and energy levels throughout the day.
7. Chia seed pudding with fruit and nuts
This meal is a chia seed pudding topped with fresh fruit and nuts. Chia seeds are a great source of fiber, protein, and omega-3 fatty acids, which can help improve digestion, reduce inflammation, and support heart health. The addition of fruit and nuts provides additional vitamins, minerals, and antioxidants, making this a nutritious and satisfying breakfast or snack option.
8. Breakfast smoothie bowl with spinach and berries
This breakfast smoothie bowl with spinach and berries is a delicious and nutritious way to start your day. The spinach provides a good source of vitamins and minerals, while the berries add antioxidants and fiber. The smoothie bowl is also a great way to incorporate more fruits and vegetables into your diet.
9. Cottage cheese with fruit and nuts
This meal consists of cottage cheese, which is a good source of protein and calcium, combined with fresh fruit and nuts for added vitamins, fiber, and healthy fats. It can be a tasty and satisfying breakfast or snack option.
10. Breakfast frittata with veggies and cheese
Salmon is a great source of protein and omega-3 fatty acids, which can help reduce inflammation and improve heart health. Mixed greens provide a variety of vitamins and minerals, while the balsamic vinaigrette adds flavor without adding too many calories. Overall, this meal is a healthy and delicious option.
11. Whole grain pancakes with fruit and yogurt
This meal consists of whole grain pancakes topped with fresh fruit and a side of yogurt. The whole grains provide fiber and nutrients, while the fruit adds vitamins and antioxidants. The yogurt is also a good source of protein and probiotics for gut health.
12. Breakfast wrap with turkey, cheese, and veggies
This breakfast wrap with turkey, cheese, and veggies will jumpstart your morning. The turkey provides lean protein, the cheese adds calcium, and the veggies offer a variety of vitamins and minerals. The wrap itself is a good source of carbohydrates for energy.
13. Breakfast salad with greens, eggs, and veggies
This meal is a nutritious and filling breakfast option that includes a variety of vegetables and protein from the eggs. The greens provide fiber and vitamins, while the eggs offer essential amino acids and healthy fats.
14. Whole grain waffles with fruit and yogurt
This meal consists of whole grain waffles topped with fresh fruit and yogurt. The whole grain waffles provide fiber and complex carbohydrates, while the fruit adds vitamins and antioxidants. The yogurt provides protein and probiotics for gut health. Overall, this meal is a great way to fuel your morning activities.
15. Breakfast quesadilla with eggs and veggies
This breakfast quesadilla with eggs and veggies is a wholesome and savory meal. The eggs provide protein and the veggies add fiber and vitamins, making it a great way to start your day with a balanced meal.
16. Breakfast sandwich with turkey, cheese, and veggies
This breakfast sandwich with turkey, cheese, and veggies is a great way to start your day. The turkey provides lean protein, the cheese adds calcium, and the veggies offer fiber and vitamins.
17. Breakfast bowl with quinoa, veggies, and egg
Quinoa is a great source of protein and fiber, while the veggies provide essential vitamins and minerals. The egg adds additional protein and healthy fats. Overall, this option is a great way to enjoy a healthy and delicious breakfast.
18. Breakfast parfait with yogurt, fruit, and granola
You can't go wrong with a breakfast parfait to start your day. The yogurt provides protein and probiotics, the fruit adds vitamins and antioxidants, and the granola offers fiber and healthy fats.
19. Breakfast pizza with veggies and cheese
Can’t say no to pizza for breakfast! The veggies provide fiber and vitamins, while the cheese adds protein and calcium. The crust can be made with whole wheat for added nutrients.
20. Breakfast tacos with eggs, veggies, and salsa
It’s always taco time when you’re eating healthy! The eggs provide protein and the veggies add fiber and nutrients, while the salsa adds flavor without adding many calories.
25 Healthy Lunch Meal Prep Ideas
1. Grilled chicken with roasted vegetables
This meal consists of grilled chicken and roasted vegetables, which are both healthy options. Grilled chicken is a good source of lean protein, while roasted vegetables provide a variety of vitamins and minerals. Together, this meal can help support muscle growth and overall health.
2. Quinoa salad with roasted sweet potato and avocado
This meal is a delicious and nutritious combination of quinoa, roasted sweet potato, and avocado. Quinoa is a great source of protein and fiber, while sweet potato and avocado provide healthy fats and vitamins.
3. Turkey and hummus wrap with veggies
The turkey provides lean protein while the hummus adds healthy fats and fiber. The veggies add a variety of vitamins and minerals, making this meal a well-rounded and nutritious choice.
4. Whole grain pasta with chicken and broccoli
Whole grain pasta provides fiber and complex carbohydrates, while chicken is a good source of protein. Broccoli is a nutrient-dense vegetable that is high in vitamins C and K, as well as fiber and antioxidants. Overall, this meal is a healthy and balanced option.
5. Lentil soup with whole grain bread
Lentils are a great source of protein and fiber, while whole grain bread provides complex carbohydrates and additional fiber. Combined, this meal can help promote satiety, regulate blood sugar levels, and support digestive health.
6. Tuna salad with whole grain crackers
This meal consists of tuna salad, which is a good source of protein and omega-3 fatty acids, and whole grain crackers, which provide fiber and complex carbohydrates. All in all, this meal can help promote satiety, support heart health, and aid in digestion.
7. Grilled salmon with mixed greens and balsamic vinaigrette
Salmon is a great source of protein and omega-3 fatty acids, which can help reduce inflammation and improve heart health. Mixed greens provide a variety of vitamins and minerals, while the balsamic vinaigrette adds flavor without adding too many calories. Overall, this meal is a healthy and delicious option.
8. Brown rice bowl with roasted veggies and tofu
This meal is a nutritious and filling option that is packed with all types of health benefits. The brown rice provides complex carbohydrates and fiber, while the roasted veggies offer a variety of vitamins and minerals. The tofu adds a source of plant-based protein, making this meal a well-rounded and satisfying choice.
9. Chicken and vegetable stir-fry with brown rice
This meal is a delicious and healthy option that combines lean protein from the chicken with a variety of colorful vegetables. The brown rice provides complex carbohydrates and fiber, making it a filling and nutritious meal that helps promote overall health and wellness.
10. Chickpea and vegetable curry with quinoa
Chickpeas are a great source of protein and fiber, while the vegetables provide a variety of vitamins and minerals. Quinoa is a gluten-free grain that is high in protein and contains all nine essential amino acids. Everything considered, this meal is a nutritious and satisfying option for vegetarians and meat-eaters alike.
11. Turkey chili with whole grain crackers
This meal consists of a hearty turkey chili served with whole grain crackers. The turkey provides lean protein while the whole grain crackers offer fiber and complex carbohydrates, making this a delightfully wholesome meal.
12. Grilled chicken Caesar salad with whole grain croutons
This meal is an enduring classic that includes grilled chicken, which is a great source of lean protein. The Caesar salad is made with fresh greens and a light dressing, and the whole grain croutons add fiber and nutrients to the dish.
13. Roasted vegetable and quinoa bowl with tahini dressing
This meal is a nutritious and delicious combination of roasted vegetables and quinoa, topped with a flavorful tahini dressing. The roasted vegetables provide a variety of vitamins and minerals, while the quinoa is a great source of protein and fiber. The tahini dressing adds healthy fats and a rich, nutty flavor.
14. Turkey and cheese roll-ups with veggies
This meal consists of turkey and cheese roll-ups with veggies, making it both a low-carb and high-protein option. The turkey provides lean protein while the cheese adds calcium and healthy fats. The veggies provide fiber, vitamins, and minerals, making this meal something you’ll love sinking your teeth into.
15. Greek salad with grilled chicken and whole grain pita
The salad is made with fresh vegetables like tomatoes, cucumbers, and bell peppers, and is topped with feta cheese and a light vinaigrette dressing. The grilled chicken provides lean protein, while the whole grain pita adds fiber and complex carbohydrates. Overall, this meal is a healthy and balanced option that provides a variety of nutrients.
16. Black bean and vegetable burrito bowl with brown rice
This meal is a delicious and nutritious option for those looking for a vegan or plant-based lunch. The black beans provide a good source of protein and fiber, while the vegetables add vitamins and minerals. The brown rice is a whole grain that provides additional fiber and nutrients. Overall, this meal is a great way to fuel your body with healthy ingredients.
17. Grilled shrimp skewers with mixed greens and lemon vinaigrette
The shrimp provides a good source of protein while the mixed greens offer a variety of vitamins and minerals. The lemon vinaigrette adds a tangy flavor without adding excess calories or unhealthy fats. This meal will have you licking your fingers!
18. Chicken and vegetable kebabs with quinoa
This meal consists of grilled chicken and vegetables on skewers, served with a side of quinoa. It is a healthy and balanced meal, providing lean protein from the chicken, fiber and nutrients from the vegetables, and complex carbohydrates from the quinoa.
19. Roasted vegetable and hummus wrap with whole grain tortilla
The vegetables provide a variety of vitamins and minerals, while the hummus adds protein and healthy fats. The whole grain tortilla also adds fiber and nutrients to this savory lunch meal.
20. Turkey and vegetable stir-fry with whole grain pasta
This meal is a mouth watering lunch option that incorporates lean protein from the turkey with a variety of colorful vegetables. The whole grain pasta provides complex carbohydrates and fiber, making it a satisfying and nutritious meal.
21. Grilled chicken and vegetable salad with honey mustard dressing
This delectable meal consists of grilled chicken and a variety of vegetables served on a bed of greens with a honey mustard dressing. It is low in calories, high in protein, and packed with vitamins and minerals from the vegetables.
22. Beef stew with whole grain bread
This meal consists of a slow cooked beef stew, which is a hearty and filling dish made with lean beef, vegetables, and broth. It is served with whole grain bread, which provides fiber and complex carbohydrates. Together, this meal provides a good balance of protein, fiber, and nutrients, helping you power your active lifestyle.
23. Grilled salmon with roasted vegetables and quinoa
This meal is a wholesome and balanced selection, as it includes lean protein from the grilled salmon, fiber and nutrients from the roasted vegetables, and complex carbohydrates from the quinoa. Salmon is also a great source of omega-3 fatty acids, which have been linked to numerous health benefits such as potentially reducing inflammation and promoting heart health.
24. Chicken and vegetable fajita bowl with brown rice
This meal is a delicious and nutritious option that includes lean protein from the chicken, fiber and vitamins from the vegetables, and complex carbohydrates from the brown rice. It is a great choice for those looking to maintain a healthy diet and lifestyle.
25. Chicken meatballs with brown rice and vegetables
This meal consists of chicken meatballs served with brown rice and vegetables. It is a healthy and balanced meal that provides protein from the chicken, fiber and complex carbohydrates from the brown rice, and vitamins and minerals from the vegetables.
25 Healthy Dinner Meal Prep Ideas
1. Grilled chicken with mash potatoes and brown rice
Grilled chicken is a good source of lean protein, while brown rice provides complex carbohydrates and fiber. Mashed potatoes can be a good source of potassium and vitamin C if made with skin-on potatoes and minimal added fats.
2. Quinoa and black bean salad
This meal is a delicious and nutritious combination of quinoa and black beans, which are both excellent sources of protein, fiber, and essential vitamins and minerals. The salad is also low in fat and calories, making it a great option for those looking to maintain a healthy diet.
3. Baked salmon with sweet potato and green beans
Salmon is a great source of omega-3 fatty acids, which can help reduce inflammation and improve heart health. Sweet potatoes are high in fiber and vitamins A and C, while green beans are a good source of vitamin K and folate. Together, this meal provides a balanced and nutritious option to end your day.
4. Turkey chili with brown rice
This dinner is a hearty and nutritious option that combines lean protein from the turkey with fiber-rich brown rice and vegetables in a rich, flavorful chili. It is a great source of vitamins, minerals, and antioxidants, and can help support a healthy immune system, digestion, and weight management.
5. Veggie stir-fry with tofu and brown rice
This meal is a mouth watering vegetarian option that includes a variety of vegetables and protein from tofu. The addition of brown rice provides complex carbohydrates and fiber. Overall, this dinner meal is a healthy option that can contribute to a balanced diet.
6. Teriyaki steak flank and brown rice
This dinner consists of teriyaki-marinated flank steak served with brown rice. The steak provides protein and iron, while the brown rice is a good source of fiber and complex carbohydrates. This dinner meal is both extremely satisfying and equally healthy.
7. Beef lentil soup with whole grain pita
This meal is a hearty and nutritious option, featuring protein-rich beef and fiber-packed lentils in a flavorful soup. The addition of whole grain pita provides complex carbohydrates and additional fiber, making it a well-rounded and satisfying meal.
8. Grilled shrimp with quinoa and roasted asparagus
This meal is a healthy and balanced option, as it includes lean protein from the grilled shrimp, fiber and nutrients from the quinoa, and vitamins and minerals from the roasted asparagus. Shrimp is also a good source of omega-3 fatty acids, which can help reduce inflammation and improve heart health.
9. Chicken and vegetable curry with brown rice
This meal is a delicious and healthy option that combines lean protein from the chicken with a variety of colorful vegetables. The brown rice provides complex carbohydrates and fiber, making it a filling and nutritious meal that helps promote overall health and wellness.
10. Roasted vegetable lasagna with whole wheat noodles
This meal consists of roasted vegetables with whole wheat noodles. The roasted vegetables provide a variety of vitamins and minerals, while the whole wheat noodles offer fiber and complex carbohydrates for sustained energy.
11. Grilled steak with roasted sweet potato and broccoli
The steak provides protein and iron, while the sweet potato and broccoli offer fiber, vitamins, and minerals. Overall, this meal is one you’ll be returning to time and time again.
12. Chickpea and vegetable stew with whole grain bread
This vegan meal features a chickpea and vegetable stew that is high in fiber, protein, and vitamins. The addition of whole grain bread provides complex carbohydrates and additional fiber. Overall, this meal can support digestive health, provide sustained energy, and contribute to overall wellness.
13. Baked sweet potato with black beans and avocado
Sweet potatoes are a great source of fiber, vitamins, and minerals, while black beans provide protein and additional fiber. Avocado is a healthy source of monounsaturated fats and adds a creamy texture to the dish. Together, these ingredients make for a satisfying and healthy vegan meal.
14. Turkey meatballs with zucchini noodles
This meal consists of turkey meatballs served with zucchini noodles. Turkey is a lean protein source that is low in fat and high in nutrients such as iron and zinc. Zucchini noodles are a healthy alternative to traditional pasta, as they are low in calories and carbohydrates while providing fiber and vitamins. Overall, this meal is a nutritious and satisfying option for those looking to maintain a healthy diet.
15. Grilled salmon with roasted Brussels sprouts and quinoa
This dinner includes a lean protein source in the form of grilled salmon, fiber-rich roasted Brussels sprouts, and a complex carbohydrate in the form of quinoa. Salmon is high in omega-3 fatty acids, which can help reduce inflammation and improve heart health. Brussels sprouts are packed with vitamins and minerals, including vitamin C and potassium, and quinoa is a good source of protein and fiber.
16. Chicken fajita bowl with brown rice and black beans
This convenient meal is a delicious and nutritious option that includes chicken, brown rice, black beans, and fajita vegetables. It is high in protein, fiber, and complex carbohydrates, making it a great choice for those looking to maintain a healthy diet.
17. Lentil and vegetable stir-fry with brown rice
This meal is high in protein and fiber from the lentils and vegetables. Brown rice is a whole grain that provides complex carbohydrates and additional fiber. Overall, this dish is a nutritious and filling option for a vegan or vegetarian diet.
18. Grilled chicken with roasted sweet potato and green beans
This classic meal consists of grilled chicken, roasted sweet potato, and green beans. It is a healthy and balanced meal that provides protein from the chicken, fiber and vitamins from the sweet potato, and antioxidants and nutrients from the green beans.
19. Quinoa and vegetable stuffed peppers
This dinner is a fun vegetarian option that is high in protein and fiber due to the quinoa and vegetables. The peppers provide a good source of vitamin C and antioxidants.
20. Baked tofu with roasted vegetables and brown rice
The baked tofu provides a plant-based source of protein, while the roasted vegetables offer a variety of vitamins and minerals. Brown rice is a complex carbohydrate that provides sustained energy and additional fiber. Overall, this meal is a great choice for those looking to incorporate more plant-based options into their diet.
21. Turkey and vegetable stir-fry with brown rice
This meal is scrumptious and nutritious, as it includes lean protein from the turkey and a variety of vegetables for fiber, vitamins, and minerals. The brown rice provides complex carbohydrates for sustained energy and additional fiber.
22. Beef stir-fry with brown rice and mixed vegetables
This savory dinner meal includes lean protein from the beef, fiber and complex carbohydrates from the brown rice, and a variety of vitamins and minerals from the mixed vegetables. It can help support muscle growth and repair, provide sustained energy, and promote overall health and wellness.
23. Grilled buffalo chicken wrap
This low sodium buffalo chicken wrap is a delicious and healthy meal option. It is made with lean grilled chicken breast, low sodium buffalo sauce, and fresh vegetables, providing a good source of protein and fiber while keeping sodium intake in check.
24. Beef and vegetable stew with whole grain bread
This meal is a hearty and wholesome dinner, with the beef providing protein and iron, and the vegetables adding vitamins and fiber. The whole grain bread also adds additional fiber and complex carbohydrates.
25. Grilled steak with roasted vegetables and quinoa
This appetizing meal is a great source of protein from the grilled steak and quinoa, as well as fiber and vitamins from the roasted vegetables. Quinoa is also a gluten-free grain that is high in antioxidants and can help regulate blood sugar levels.
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