From chia pudding to chickpea salad, you’ll find plenty of healthy make-ahead meals to choose from. Meal prepping once or twice a week is a sure-fire way to cut down on stress. So, instead of scrambling to cook every night after work, just spend one afternoon in the kitchen so you can enjoy healthy homemade food all week long! Between the spicy fajitas, colorful noodle bowls, and fragrant stir-frys, I know you’ll be thrilled to come home to any of these fantastic meal prep recipes.
30+ Budget Friendly Meal Prep Ideas
1. Quinoa Lentil Salad
This nutritious, gluten-free, and vegetarian meal doesn’t take much to throw together. Simply cook the quinoa and lentils beforehand, slice the other ingredients, and then toss everything into a bowl together when you’re ready to eat.
2. Healthy Meal Prep Breakfast Sandwiches
Having trouble sticking to a diet? I know it’s not always easy, especially when bagels and pancakes are so tempting. So, set yourself up for success with these easy but delicious meal prep breakfast sandwiches. Made with whole-grain muffins and an egg and spinach patty, they’re a healthy alternative to breakfast at the drive-thru.
3. Lunch Prep: Instant Pot Wheat Berry Salad
Made in the Instant Pot, this recipe is a true time-saver. The wheat berries cook to fluffy perfection in just over 30 minutes, leaving you free to prep the rest of the ingredients. With carrots, cucumbers, cheese, cranberries, and toasted pecans in the mix, you’ll have a dazzling array of tastes and textures to enjoy when lunch rolls around!
4. Mediterranean Chickpea Salad
Packed with fresh herbs, crisp vegetables, and nutty chickpeas, this dish is anything but boring. And unlike most salads, this one won’t get soggy if you leave it sitting for a while. In fact, quite the opposite. It will taste so much better if you give the flavors time to mingle. Make ahead and you can store this scrumptious salad in the fridge for up to five days.
5. Instant Pot Shredded Chicken
Crafty cooks know that having a container of cooked chicken in the fridge can save you from a dinner disaster. Toss your chicken into noodles, rice, pasta, or salad, and voila! Supper is ready! This recipe gives you two options for your make-ahead meat – spicy or plain. Both are cooked in the Instant Pot to speed things up and are suitable for gluten-free and Paleo diets.
6. Healthy Meal Prep Yogurt Parfaits
Yogurt, granola, and fruit are the best way to start the day. Don’t believe me? Try a spoonful of these crunchy, fruity, and creamy parfaits. Make them the night before and put them in the fridge for an elegant but easy breakfast sundae.
7. Chia Pudding
Chia seeds are a magical ingredient (which makes them a big hit with kids). Put them in a bowl, add milk (or other liquid) and a few hours later you’ll have a thick, creamy pudding! In this recipe, they’re mixed with non-dairy milk, a touch of maple syrup, and vanilla. Put it in the fridge the night before, then serve with fresh berries and/or nuts for a yummy and healthy breakfast.
8. Healthy Chicken Fajita Meal Prep Bowl (Low-carb)
Ideal as a light supper or wholesome lunch, this classic Mexican dish is both healthy and hearty. Shredded chicken is seasoned with spices and cooked with vegetables like red peppers and onions. Ditch the tortilla and serve with even more vegetables for a delicious low-carb option.
9. Chickpea Curry
Given the depth of flavors in this vegetarian curry, you’ll be amazed that it takes only 10 minutes to prep. Made with canned chickpeas, coconut milk, and spices, this might be the easiest meal prep recipe on the list! My advice is to make a big pot and freeze the leftovers. You can then reheat and serve it with rice for a super quick dinner later in the week.
10. Spicy Chicken Meal Prep with Rice and Beans
This Caribbean-style dish is a medley of amazing tastes. First, you’ll season the chicken with cumin, chili powder, and cayenne. Then you’ll cook it together with rice and salsa before stirring in the beans. Once that mixture has cooled, you can package it up with the other ingredients, including black beans, fresh cilantro, and a bright sunny sauce.
11. Spicy Salmon Vegetable Meal-Prep Bowls
Eager to get more healthy fish in your diet? Look no further than these nutritious make-ahead salmon bowls. They’re loaded with spicy salmon and crisp vegetables for a healthy meal that doesn’t taste like bland diet food. Make them in advance so you can have yummy goodness on hand when cravings strike.
12. Apple, Sweet Potato and Kale Quinoa Salad
This delicious fall salad is a keeper. Made with kale, quinoa, diced apples, roasted sweet potatoes, pistachios, and maple balsamic dressing, it’s out of this world.
13. Instant Pot Honey Sesame Chicken
If you find it hard to resist takeout, you’re going to love this restaurant-ready recipe. Sticky and sweet, it tastes just like the right deal. And it’s freezer-friendly to boot. Just freeze the chicken in a container along with the marinade then thaw and reheat when ready.
14. Minty Moroccan Sheet Pan Dinner With Harissa & Tahini
Delicately spiced and subtly sweet, this one-pan dinner is full of unique flavor. A mix of chunky vegetables smothered in a creamy harissa and tahini sauce, it’s vegetarian food at its finest.
15. Philly Cheesesteak
If a Philly cheesesteak sandwich sounds like something that’d derail your diet, check out this healthier alternative. Boasting all the same irresistible flavors, it skips the bread and fried steak in favor of ground beef and white rice. It’s lighter, more nutritious, and an easy option for make-ahead meals. You can either keep it in the fridge for up to four days or separate it into single servings and freeze.
16. Sesame Noodle Bowls
Nutty and filling, there’s a whole lot of goodness in these Asian-style noodle bowls. And better still, they’re super easy. The creamy sauce shakes up in a jar, and the noodles are ready in minutes. This is my kind of desk lunch!
17. Meal Prep Sheet Pan Chicken Thighs
You can make six servings at once with this meal prepping dish. It’s not complicated, but it is tasty. Chicken is seasoned with garlic and oregano, then cooked. Pair it with roasted veggies or rice for dinner, or put it in your lunchbox with fluffy quinoa.
18. Oven Roasted Carrots
If you’re planning a family feast, Thanksgiving meal, or Christmas lunch, this recipe is a great way to get a jump on dinner before the day. Carrots are seasoned and cooked until gorgeously flavorful and tender, then set aside until needed. It’s just the kind of stress-free shortcut you need for the holidays!
19. Crunchy French Toast Sticks
I love these sweet and crunchy French toast sticks for breakfast, but it’s also a good idea to have plenty around as a snack. Kids love them, especially dipped into maple syrup or chocolate sauce. So make lots, freeze the extras, and give your kids the gift of homemade toasted treats.
20. Curried Chicken Salad (Meal Prep)
These curried chicken snack packs aren’t just wholesome and delicious. They’re also totally adorable. Served in individual lunch boxes, this is how you do deli on the go. Mix up the creamy chicken salad first, then package it with lettuce, crackers, and fresh fruit for a well-rounded make-ahead meal.
21. Buddha Bowl Recipe
Made with plant-based ingredients and a creamy tahini sauce, this Buddha bowl is terrific for health-conscious eaters. Prep the ingredients then assemble when needed. So simple yet so good!
22. Roasted Broccoli and Cauliflower with Cheese
Take care of your vegetable side in advance with this cheesy vegetable side dish. It’s a super simple sheet pan recipe that’s easy to clean-up, easy to make ahead, and very easy to eat!
23. Buffalo Chicken Bites
Next game day, worry about your team, not the party snacks, with these crazy easy make-ahead appetizers. They’re made with almond flour which gives them a crispy outer shell while keeping things keto and gluten-free. Save them for a party, or just make them on a Sunday so you’ve something to toss into salads and stir-frys later in the week.
24. Instant Pot Honey Garlic Chicken Meal Prep Bowls
What would you say if I told you you could have the week’s lunches ready in just 30 minutes? That’s the magic of meal-prepping! Especially meal-prepping with a secret weapon – the Instant Pot.
25. Vegan Mexican Quinoa Salad
This colorful dish isn’t just easy, it’s also economical. Made with pantry staple ingredients like quinoa and beans, you probably already have everything on hand. So there’s no excuse not to try this tangy blend of grains, beans, peppers, and cilantro, all drizzled with a sweet and zesty lime dressing.
26. Roasted Sweet Potatoes
Sometimes it’s good to keep things simple. So go back to basics with this recipe that tosses sweet potatoes in a cinnamon and maple glaze before baking them to golden brown perfection.
27. Pesto Pasta Salad
Fresh, fragrant basil is the star of the show in this dreamy pasta salad. Great for lunchboxes, picnics, or simple suppers, this is a versatile dish that can be customized to taste and stores well too.
28. Healthy Tuna Salad
Tuna is loaded with healthy omega 3 fatty acids, making it a great choice for lunchboxes. This creamy salad is the best way to enjoy healthy fish, with mayo, pickles, celery, and red onion. It’ll keep for up to five days in the fridge…if hungry family members don’t get to it first!
29. Breakfast Burritos
These wholesome breakfast burritos are fast food done right. Make them up the night before and the kids will thank you as they grab one on their way out the door.
30. Greek Chicken Meal Prep Bowls
Greek food is a favorite in our house. Fresh herbs, Mediterranean flavors, crisp veggies – what’s not to love?! These Greek chicken bowls are definitely on the list for lunch. They’re made by mixing fresh oregano, zesty lemon, juicy chicken chunks, creamy feta, and healthy vegetables.
31. Gluten Free Cold Chicken Soba Noodle Meal Prep
This gluten-free noodle salad is mouthwateringly delicious. Assemble the various elements beforehand and mix well just before eating. And don’t forget the dressing! The aromatic peanut, lime, and tamarind sauce is the best part.
32. Tempeh Chili Meal Prep
This gorgeously bright tempeh chili is so quick and easy to make but will save you from thinking about food all week. It’s a fiery blend of tempeh, beans, and spices served with rice and green vegetables. This dish is vegan, gluten-free, and easy to tweak to your taste.
33. Rainbow Vegetable Quinoa Stir Fry
Forget eating your greens, eat the rainbow instead with this dazzling stir-fry! It’s a little bit of everything – grains, green vegetables, red peppers, and chunky tofu, all tossed in a lovely soy and ginger sauce.
34. Honey Sriracha Glazed Meatballs
Sweet, spicy, and ready in just 30 minutes, these meatballs are a cook’s dream recipe. They’re made with lean ground turkey and baked rather than fried, making them much better for your body than the usual restaurant version. You can also cook them in the crockpot, which is ideal if you’re doing a big batch. Throw them in on Sunday morning for meal prep on Sunday night. That’s dinner sorted for the next few days at least!
35. Sheet Pan Garlic Ginger Chicken & Broccoli
If you’re lazy like me, you probably love sheet pan meals. Since there’s only one pan involved, there’s much less washing up! This sheet pan recipe is even more of a time-saver because once it’s cooked, you can pack it up and save it for another day. The chicken is basted in a thick ginger and garlic sauce before being roasted with broccoli florets and red peppers. Let it cool, then store it until needed. Low-maintenance meals are the best meals, don’t you think?
36. Chicken and Hummus
Keep supper simple but satisfying with this easy Middle Eastern-inspired recipe. It’s a shawarma hummus bowl that tastes even better than takeout. If you like the sound of fluffy grains, creamy hummus, seasoned chicken, and crunchy veggies, you’ll love this dish.
37. Healthy 20 Minute Sheet Pan Sausage and Veggies
No time for a complicated casserole? No worries. Slice up a thick sausage, sweet potatoes, broccoli, and red peppers. Then toss them in olive oil, season well, and bake. Yes, it’s that easy to get a yummy meal on the table in 20 minutes (or less if you’re simply reheating this meal prepping favorite). Low-carb and gluten-free, this recipe is perfect for keto fans and Paleo eaters. Click on a star to rate it!
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