80 Meal Prep Recipes
Updated Sep 302025
Breakfastlunchdinner and even snacks! This collection of meal prep recipes has multiple options for any meal of the day!
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I’m going to cut to the chase—meal prep isn’t about being perfect; it’s about making life a little (IMOa lot!) easier. Whether you’re trying to save timeeat a bit healthieror just avoid the chaos of figuring out what’s for dinnerthese easy meal prep recipes will help you get organized. I’m sharing all my favorite go-to recipes and simple tips that help me meal prep for the week.
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My Best Meal Prep Tips
- Pick a good variety of meals. Food boredom is realso don’t feel like you will get stuck eating the same meals day in and day out. Pick out around 20 meals (breakfastslunchesand dinners) that you like and keep rotating them around for variety.
- Make a calendar. Make a monthly menu for yourself for breakfastslunchesand dinners. You can easily see where leftovers can be used when you have everything written down. To help with budgetingit’s often good to make a double batch of a meal and enjoy it later in the week or enjoy lighter lunches over a few days. In factthis is one of my favorite tips for meal prepping for beginners!
- Make a shopping list. The key to successful meal planning is to prep ahead so that you always know what you are picking up from the store so you have everything on hand.
- Buy a mix of fresh and frozen produce. It’s great to include fresh foods in your dietbut frozen is still great quality and much more convenientand often more budget-friendly. Stock up your freezer with frozen veggiesfruitsand meats so that you don’t have to worry about using them up quickly.
- Choose a day to cook up your food. Choose one day a week to cook up the majority of your meals for the week. Batch cook recipes and portion them out so that all you have to do is grab and reheat them for an easy dinner.
- Choose some freezer-friendly meals. The freezer is your friend! Soupschilisstewspiesand so much more are great for freezer meals. Make big batches to freeze and enjoy over the weeks. Be sure to check out my guide on How to Make Freezer Meals for Families.
My Go-To Meal Prep Gadgets & Containers
- Instant Pot: You can batch-cook shredded chickenspaghetti squashbaked beansor hard-boiled eggs in the instant potfreeing you up to work on something else. Check out my Instant Pot Guide so you get maximum use from this helpful kitchen appliance.
- Food processor: This is a helpful tool for choppingslicingand shredding vegetablesespecially when you have a lot of ingredients to work with. It can also be a blender to emulsify sauces and dressings like cilantro yogurt sauce or salad vinaigrette.
- Storage containers: These clear storage containers are lightairtightand easy to carry. They’re stain and odor-resistant and come in various shapes and sizes. I use them to store prepared fruits and vegetables like cut carrotscelerycauliflowerand more.
- Mason jars: Are great for storing batch-cooked foods such as spaghetti saucemarinara sauceor muesli. Mason jars conveniently come in different sizes to accommodate your needs. Use a wide-mouth quart-size mason jar for single-serving foods like vegetarian cobb salad or half-pint jars for chia pudding or homemade yogurt.
- Silicone bags: Reusable freezer bags can be used to portion big batches of cooking as well as freezing pre-cut fruits and veggies for later. Use silicone bags to freeze avocadosbananasstrawberriesand more.
- Glass bento boxes: You can easily portion out ingredients like refried beanstaco meatand rice into individual compartments in the container to keep them separate until ready to reheat and eat. Or use these bento boxes for taco salad meal prep.
Easy Meal Prep Basics
Keep meal prep simple by having these meal prep essentials on hand for the busy week ahead.
Breakfast
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Air Fryer Hard Boiled Eggs
Air Fryer Hard Boiled Eggs are a fast and hands-off approach for cooking eggs – no need for water! It's a quick and easy methodand the eggs peel so easily
22 minutes
Tutorial
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Mirepoix Recipe
Learn How to Make Mirepoix including what ratio to use for the perfect balance and which vegetables you need. Spoiler it's onionscarrotsand celery!
20 minutes
Tutorial
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Browned Ground Beef
A quick guide on how to brown ground beef on the stoveincluding tips for getting great browningavoiding excess moistureand draining fat safely.
10 minutes
Condiments
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Apple Cider Vinaigrette Recipe
This apple cider vinaigrette is easy to make with apple cider vinegarDijon mustardhoneysimple seasoningand olive oil. Ready in 5 minutes!
5 minutes
Meal Prep Ideas for Breakfast
I like to have a few of these options in my freezer for an easy grab-and-go breakfast on busy weekdays.
Breakfast
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Breakfast Egg Muffin Recipe
Easy breakfast egg muffin recipe made in a muffin tin with eggscheeseand veggies. Bake for 20 minutes and serve all week!
35 minutes
Breakfast
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Greek Yogurt Pancake Recipe
Greek yogurt pancakes made with yogurt for extra fluff and a lightly tangy flavorcooked until soft and golden.
20 minutes
Breakfast
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Sheet Pan Pancakes
Sheet Pan Pancakes are great as a family breakfast or for serving a big group! Just top with your favorite add-ins and bake in the oven.
25 minutes
Breakfast
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Breakfast Strata
This cheesy overnight breakfast egg strata is a vegetarian take on a classic recipe. It's a savory egg casserole that gets better as it sits!
1 day 1 hour 15 minutes
Breakfast
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Avocado and Egg Breakfast Meal Prep
This avocado and egg breakfast meal prep is perfect for busy mornings and meals on the go. This healthy make-ahead recipe is so satisfying!
20 minutes
Breakfast
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Egg White Bites Recipe
These cheesy Starbucks copycat egg white bites with red bell pepperspinachand cottage cheese are a great protein-packed breakfast.
40 minutes
Breakfast
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Breakfast Burritos
This Southwest breakfast burrito is perfect for freezing and makes a great breakfast on the go! If you're into meal prepthis recipe is for you!
27 minutes
Meal Prep Ideas with Oats
You know I love oats. So much so that I have a massive collection of oat recipes that has everything from traditional oatmeal to chickpea burgers made with oats. So when it comes to meal preppingincluding recipes with oats is a no-brainer.
Breakfast
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Blended Overnight Oats
This Blended Overnight Oats recipe packs in 17 grams of protein and is a fun twist on my classic recipebut blends everything together for a smooth and creamy version. So good!
2 hours 10 minutes
Breakfast
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Easy Overnight Oats
This easy overnight oats recipe is a healthy simple breakfast that you can make ahead for busy mornings and customize with many add-ins and toppings!
8 hours 5 minutes
Breakfast
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Protein Baked Oats
These protein baked oats are great for make-ahead breakfasts. Choose from 4 different flavors for a delicious high-protein breakfast the whole family will love!
25 minutes
Breakfast
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Blueberry Baked Oatmeal Recipe
Baked Blueberry Oatmeal made with old-fashioned oatsyour milk of choicefresh or frozen blueberries and baked in the oven until set.
50 minutes
Breakfast
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Banana Baked Oatmeal Recipe
Banana baked oatmeal with ripe bananasrolled oatsand peanut butter baked in a 9×13 dish in just 30 minutes.
40 minutes
Breakfast
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Oatmeal Breakfast Bars
Enjoy these chewy Oatmeal Breakfast Bars in the morning or as a midday snack. They're great for meal prepping in advance and packed with heart healthy oats!
1 hour
Tutorial
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How to Make Granola
Learn how to make granola at home with this simple oven recipe. Perfect for topping yogurtice cream and more! Homemade granola is where it's at!
38 minutes
Meal Prep Lunch Recipes
Lunch often gets overlooked during a busy daybut with a little prepit can be the easiest and most delicious meal.
Lunch
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Chicken & Hummus Meal Prep
Simple and easy to makethis grilled chicken and hummus meal prep recipe is perfect for a healthy make ahead lunch to take to school or work
2 hours 25 minutes
Lunch
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PB&J Meal Prep
Healthy and deliciousthis peanut butter jelly meal prep idea is perfect for school lunchesand adults too! Simple to make and nutritious.
10 minutes
Lunch
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Tuna Salad Meal Prep
Quick and easy to makethis tuna salad meal prep recipe is a healthy and well balanced lunch idea to try. Perfect to take to school or work.
20 minutes
Lunch
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DIY Pizza Lunchable
Make your own pizza lunch kits at home! Easy to prepkid-friendlyand customizable with your favorite toppings.
15 minutes
LunchSalads
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Greek Yogurt Chicken Salad Recipe
This creamy Greek yogurt chicken is mayo-free and made with diced chickenapplesand celery in a fresh dill Greek Yogurt dressing.
10 minutes
LunchSandwich
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Egg Salad Sandwich
Try this easy Egg Salad Sandwich that you can whip up in 5 minutes! I use greek yogurt instead of mayonnaise along with celerydijon mustard and lettuce!
5 minutes
Salad
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Vegan Macaroni Salad
Vegan Macaroni Salad with a creamytangy vegan mayo dressing tossed with crunchy veggies. Add in some beans for extra protein and you're good to go!
20 minutes
Meal Prep Bowls
EntreeLunch
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Rice Bowl Recipe
This vegetarian rice bowl with Greek flavors is made with seasoned basmati ricechickpeasKalamata olivescherry tomatoescucumbersand feta cheese.
40 minutes
DinnerEntreeLunchMain Dish
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Beef Burrito Bowl Recipe
Beef burrito bowl with cilantro lime riceseasoned ground beefbeanscornand fresh toppings.
45 minutes
DinnerEntreeLunch
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Egg Roll in a Bowl Recipe
This beef Egg Roll in a Bowl with coleslaw mix is made with ground beef garlicgingerand a simple soy-based sauce cooked in one panready in minutes.
30 minutes
DinnerEntree
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Ground Beef Cottage Cheese Bowls
If you want to make the viral hot honey ground beef bowls with sweet potatoescottage cheese and avocadosgrab my quick and easy recipe!
1 hour
DinnerEntreeLunch
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Vegetarian Burrito Bowl
This Vegetarian Burrito Bowlwith black beanscornsweet potatoesand cilantro lime riceis perfect for meal prep—a fillingwholesome option that retains its deliciousness throughout the week.
1 hour
Main Course
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Chicken Burrito Protein Bowl
Chipotle-inspiredthis Chicken Burrito Bowl served over Cilantro Lime Ricehas 52g of protein and all the flavor! It's great for meal prep!
2 hours 50 minutes
Main Course
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Grain Bowls – 3 Ways
Grain bowls are a healthy and nutritious meal that are perfect for meal prep and quick and easy dinners. Simple to make and loaded with fresh ingredients.
30 minutes
Main Course
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Vegetarian Gyro Bowl
Simple and quick to makethis vegetarian gyro bowl is made with chickpea bitessauteed peppers and onions; served with tzatziki and pita.
35 minutes
Main Course
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Chicken and Quinoa Bowl
Chicken and Quinoa Bowl is an easy weeknight dinner that you can throw together with leftover quinoachickenany vegetables and nuts – hearty and healthy!
30 minutes
Chicken Meal Prep Recipes
When it comes to meal prepchicken is pretty much the protein of choicein my opinion. It’s versatileeasy to cook in large batchesand pairs well with many different flavors.
Lunch
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Chicken Fajitas Meal Prep
This Chicken Fajita Meal Prep Recipe takes less than an hour for 4 lunches (like 10 minutes per lunch!). Includes riceonionpeppers and chicken.
50 minutes
Main Course
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Chicken Shawarma Recipe
Easy homemade chicken shawarma recipe made with chicken thighs and a shawarma marinade that has been passed down through my Middle Eastern family for generations.
25 minutes
DinnerLunch
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Honey Mustard Chicken Meal Prep Recipe
Honey mustard chicken recipe for meal prep made with chicken breastswhole grain mustardDijon mustardhoneypotatoesand green beans.
1 hour 20 minutes
Lunch
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Teriyaki Chicken Meal Prep
If I'm meal preppingone-pan recipes are my go-tolike this Teriyaki Chicken that cooks the broccoli right in the same flavorful sauce. Pair with riceand you’ve got 4 meal prep containers ready for the week!
40 minutes
Entree
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Lemon Garlic Chicken Meal Prep
Lemon garlic chickenseasoned zucchiniand roasted potatoes make an all-in-one meal prep box that's easy to grab and reheat – so good!
45 minutes
Entree
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Harissa Chicken Recipe
This Harissa Chicken uses a sweetsmoky red chili pepper paste as a marinade and then is seared in a skillet. Serve with rice or stuffed inside a pita.
25 minutes
Entree
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Easy Butter Chicken
A quick and easy version of the popular Indian dishButter Chickencooked in a creamy tomato sauce in just one pan!
45 minutes
Soup
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Instant Pot Chicken and Rice
Instant Pot Chicken and Rice is a delicious and hearty meal with tender chickenmushroomsand wild rice in a flavorful broth – so good!
40 minutes
Meal Prep Recipe Ideas for Dinner
With a little meal prepyou can have the most anticipatedstressful meal of the day (dinner!) be the easiest. It does not have to be overly complicated or time-consuming.
DinnerEntree
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Ground Beef Casserole
This comforting ground beef casserole (aka hamburger casserole) is a family favorite made with simple ingredients for an easy weeknight dinner.
40 minutes
Entree
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Mediterranean Couscous with Shrimp
This Mediterranean Couscous with Shrimp is a delicious flavorful recipe to try out for dinner – it's a warm delicious dish that reheats well!
22 minutes
Entree
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Instant Pot Beef Stew Recipe
Instant Pot beef stew made with beef stew meatpotatoescarrotsand peas in a rich brothpressure-cooked for deep flavor in no time.
1 hour 35 minutes
Soup
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Lasagna Soup Recipe
This lasagna soup recipe tastes just like lasagna without the work. Lasagna noodles are broken into pieces and simmered in a tomato broth with ground beefseasoningsand veggies.
1 hour
Main Course
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Shrimp Fajita Recipe
This shrimp fajita recipe is easy to make in one skillet with seared shrimp and a mix of bell peppersonionsand fajita seasoning.
20 minutes
DinnerEntree
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Beef Stroganoff
This creamy homemade Beef Stroganoff is amazing with tender beef and mushrooms and finished with Greek yogurt over egg noodles. It's so good!
2 hours 55 minutes
Main Course
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Sheet Pan Salmon Recipe
Easy sheet pan salmon baked in the oven with optional green beans and potatoes for a full meal. Or just make the salmon on it's own.
30 minutes
Entree
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Teriyaki Beef Stir Fry
Teriyaki beef stir fry with flank (or skirt) steakhomemade teriyaki saucebroccolionionsand red bell peppers! Easy weeknight dinner for the family!
30 minutes
Side Dish Ideas for Meal Prep
Many of these side dish recipes go well with any main courseso double the batch and enjoy with multiple meals throughout the week.
SideSide Dish
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Roasted Broccolini
Enjoy a simpleflavorful side dish with roasted broccolini—crisp-tender and perfectly seasoned for any meal.
25 minutes
Side Dish
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Bulgur Pilaf
This Lebanese Bulgur Pilaf recipe is heartyhealthy and delicious; it is full of fiber and infinitely customizable. Easy recipe for bulgur wheat.
20 minutes
SaladSide
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Apple Slaw Recipe
This Apple Slaw is made with fresh applescabbagecarrotsand green onions coated in a homemade slaw dressing with a Greek yogurt base.
20 minutes
SaladsSide Dish
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Mediterranean Rice Salad Recipe
Mediterranean Rice Salad made with basmati rice tossed with cucumberstomatoeskalamata olivesand red onions in a lemon vinaigrette dressing.
15 minutes
SaladSide Dish
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Massaged Kale Salad Recipe
This massaged kale salad uses curly kale that has been hand massaged with a homemade vinaigrette to make the kale soft and easy to eat.
10 minutes
Side Dish
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Garlic Roasted Potatoes Recipe
These garlic roasted potatoes are made with red skin potatoes cut into cubes and seasoned with garlicthymesalt and pepperand parmesan then baked in the oven!
1 hour
Dinner
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Air Fryer Vegetables
This air fryer vegetable recipe is full of brussel sproutsbell pepperssquash & onions – an easy veggie side dish to pair with any protein!
25 minutes
Side Dish
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Lebanese Rice
This Lebanese Rice is a staple Middle Eastern (Arabic) side dish in my home that I make with only three ingredients: ricevermicelli noodles and olive oil!
15 minutes
Vegan and Vegetarian Meal Prep Recipes
Meatless Monday on meal prep is def still possible! These vegetarian meal prep recipes are so delicious that I guarantee you won’t even miss the meat.
BreakfastBrunchMain Course
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Broccoli and Cheese Quiche Recipe
This Broccoli and Cheese Quiche recipe is easy to make with a premade pie crust; just chop the broccoli finely mix with the eggs and cheeseand bake.
1 hour 20 minutes
LunchSandwich
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Hummus Sandwich Recipe
Simple hummus sandwich recipe with veggies on whole-grain breadmade with hummusfetaspinachbanana pepperscucumbersand oregano.
10 minutes
LunchSaladSide Dish
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Bean Salad
This cold bean salad is a heartyeasy-to-prep all-season dish (or meal!) with lentilsbeanschickpeasand vegetablestossed in a light and tangy vinaigrette.
30 minutes
DinnerLunchSoup
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Vegetarian Black Bean Chili Recipe
This black bean chili recipe is vegetarianmade with quinoablack beansand a mix of green peppersonionsand chili seasonings.
50 minutes
Sandwich
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Avocado White Bean Sandwich
This White Bean Avocado Sandwich is a vegan sandwich recipe that is packed with proteinnutrients & flavor – perfect for lunches & meal prep.
10 minutes
Main Course
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Grain Bowls – 3 Ways
Grain bowls are a healthy and nutritious meal that are perfect for meal prep and quick and easy dinners. Simple to make and loaded with fresh ingredients.
30 minutes
DinnerEntreeMain Course
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Quinoa Stuffed Peppers Recipe
Easyvegetarian quinoa stuffed peppers have 20g of protein per serving and are made with white quinoablack beanscornfire-roasted tomatoesand simple spicestopped with cheese and baked in the oven.
1 hour 10 minutes
Freezer-Friendly Meal Prep Recipes
These meal prep recipes are seriously some of my favorite. Why? Because you can easily scale up the recipe and make some for dinner tonight and freeze the rest.
Entree
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Peas and Carrots Stew
Bazella W Riz is a Peas and Carrots Stew that is a popular Lebanese recipe made with a tomato base broth and served with vermicelli rice
40 minutes
Entree
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Chicken and Rice Casserole Recipe
Chicken and rice casserole made with chicken breast simmered in a creamy sauce with mushrooms and onionspoured on a bed of riceand baked in the oven.
1 hour 20 minutes
EntreeSandwich
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Ground Beef Burritos
Stuff your Ground Beef Burritos with meatbeansand rice and roll tight in a flour tortilla. To get them to hold together pan sear and serve with all the things!
30 minutes
AppetizerEntree
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Greek Meatballs
Oven-baked all beef Greek Meatballs stuffed with feta cheese served with a homemade Tzatziki sauce! Perfect appetizer or main course!
35 minutes
Soup
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Chicken Wild Rice Soup Recipe
Chicken wild rice soup with fresh mushroomscarrotsceleryonions & thyme is easy to make with only 10 minutes of prep.
1 hour 25 minutes
Entree
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Easy Baked Spaghetti
This Baked Spaghetti Recipe is a cheesy vegetarian pasta casserole dish that's simple to makerequiring only one pan in the ovenand a family favorite meal.
1 hour 5 minutes
DinnerMain DishSoup
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Freekeh Soup
This Lebanese freekeh soup recipe is made with cracked freekehshredded chickenonionsand spices for a heartycomforting chicken soup.
1 hour 40 minutes
Meal Prepping Recipes for Snacks
No meal prep is complete without snacks that will keep your energy up throughout the day.
Breakfast
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Banana Bread Muffins
Bake up a batch of Banana Bread Muffins with crunchy walnuts. Perfect for breakfastbrunchor a quick snack in under 30 minutes.
30 minutes
BreakfastSnack
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3-Ingredient Chia Pudding
This 3-Ingredient Chia Pudding is made with almond milkchia seeds & sweetener of choice; it’s a healthy snack loaded with proteinfiber and healthy fats!
2 hours 5 minutes
Snack
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Chocolate Peanut Butter Granola Bar Recipe
These easychocolate peanut butter granola bars are made with rolled oatspeanut butterpeanutsand mini chocolate chips set in a 9×9 baking dish to set.
2 hours 30 minutes
Snack
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Cheese & Fruit Snack Box
These Starbucks Copycat cheese and fruit snack boxes take minutes to prep and are perfect for school & work. Healthy and easy to make your own
10 minutes
BreakfastDessert
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Healthy Muffins for Kids
These healthy muffins for kids are great for grab-and-go breakfastlunchbox or snacks. They're filled with wholesome ingredients for a nutritious tasty treat.
35 minutes
Appetizer
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Pizza Bites Recipe
These homemade pizza bites are made with a Greek yogurt doughfresh basilblack olivesand shredded mozzarella cheese. Baked in a muffin tin and ready in 30!
30 minutes
Dessert
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No Bake Pumpkin Balls
These No Bake Pumpkin Balls are vegangluten-free and easy to make! They have a cake-like texture and are such a healthy fall treat to try!
15 minutes
AppetizerSandwich
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Pinwheel Sandwiches – 4 Ways
Pinwheel sandwich roll-ups are such an easy appetizer or lunch! Try four variations: Hummus & VeggiesEverything Bagel Cucumber & TomatoPesto Turkeyand Chicken Salad.
10 minutes
Frequently Asked Questions
What ingredients are best for freezer-friendly meals?
Hearty grains like rice and quinoa and pre-cooked proteins like chicken or beef freeze well. Additionallypantry staples like beanslentilsand other legumes are great options for freezing. Avoid freezing ingredients with high water content and delicate textures like lettuce or dairy.
How can I prevent my salad from becoming soggy during meal prep?
The best way to keep your salad crisp and fresh is to keep the dressing separate and add it to the salad just before eating. Or you can layer ingredients in a specific order to create a barrier between wet and dry ingredients.
What are good make-ahead snacks?
Some great make-ahead snack options include energy bitestrail mix cookiescut veggies with individual hummus or ranch dipyogurt parfaitsor homemade granola bars. These items are convenientportableand maintain their freshness.
For more similar roundup of recipesbe sure to check out: The Best Pasta RecipesEasy Ground Beef RecipesPlant-Based Dinner Recipesand Packable Lunch Ideas.
If you try any of these Meal Prep Recipes or any other recipe on Feel Good Foodieleave a comment below! We would love to hear about your experience making the recipes. And if you snapped some shots of itshare it on Instagram so we can repost on my stories!
Hi! I hope you’re doing well. I just want to say that your recipes are nice and ….just could you please teach us what kind of dessert we can make with for example milkbiscuitshoneybanana and other common ingredients? 🙏🙏🌸🌸🌸 And it seems like you love your job and doing our job with love makes a genius from usas Mozart has said.
Sincerely,
Ava
Thank you so much! Be sure to check out the dessert tab of my recipesas I have some recipes that use those common ingredients in them.