50 Easy Meal Prep Ideas to Inspire Your Breakfasts, Lunches, and Dinners

The benefits of meal prepping

Setting aside a few hours per week to create healthy meals can provide you with numerous benefits, including:

• It saves time:

• Spending an hour or two creating breakfast, lunch, and dinner for the week can save you time in the kitchen for days afterward. Grab your prepared meal and enjoy it while on the go.

• Saves money:

• Sticking to your prepared meals can reduce the number of times you eat out or go to the grocery store. By preparing meals in advance, you can have greater control of your budget and ensure that you don't overspend.

• Helps keep your health goals on track:

• You're less likely to mindlessly snack and go out to eat knowing there's food at home waiting for you. These prepped meals help you follow your health goals, whether that's high protein or low carb dishes.

• Aids in portion control:

• Meal planning can help you set your portions beforehand if you're following a nutrition plan. This will help you stick to your goals.

• Reduces stress:

• Figuring out what's for dinner after a long day can be quite annoying. Meal prepping can help eliminate this stress as you have breakfast, lunch, dinner, and snacks set out for you to enjoy.

50 easy meal prep ideas worth trying out

1. Cinnamon roll overnight oats

This cinnamon roll oats recipe tastes just like dessert but is packed with fiber and antioxidants. It only takes five minutes to prep and doesn't require any cooking. Mix oats, the milk of your choice, brown sugar, vanilla, cinnamon, and salt. Refrigerate overnight for up to five days.

2. Chocolate avocado overnight oats

This overnight oats recipe is creamy, rich, and takes 15 minutes to create. First, you'll need to mash the avocado and then combine it with oats, milk, yogurt, cocoa powder, honey, and chia seeds. After combining, add the oat mixture into glass jars and top with pistachios, chocolate chips, or coconut flakes.

3. Pumpkin pie baked oatmeal

Start your day in a sweet way with a healthier version of a pumpkin pie made from oats, pumpkin, and various spices. It only takes about 45 minutes to make and contains six servings for you to enjoy all week. After baking your oats, top with cream cheese and yogurt 'frosting' for even more indulgence.

4. High protein egg bagel

These egg bagels are light, and fluffy, and contain 10 grams of protein each. Plus, it doesn't require any boiling or yeast. They're made with flour, baking powder, salt, eggs, and Greek yogurt. If you want an extra protein boost, top your bagel with a fried egg and bacon.

5. Veggie breakfast sandwiches

Your busy mornings go smoother with these veggie-packed breakfast sandwiches, which are good for up to six days. To create the sandwiches, you'll need eggs, milk, English muffins, cheese, seasonings, spinach, and red peppers. Combine everything but the English muffins and place it in the oven to bake for 30 minutes. Once cooked, remove and assemble your sandwiches with the English muffin.

6. Bacon gruyere egg bites

These egg bites taste as delicious as the coffee shop version, but they're less expensive, and you're in control of the ingredients? The cottage cheese and gruyere add a creamy, rich flavor while the hot sauce adds a kick of heat. Grab these and go.

7. Chia seed pudding

Loaded with protein, healthy fats, and fiber, this three-ingredient chia seed pudding may become your new go-to breakfast choice. Stir your ingredients until the clumps are removed, then store overnight (or for at least two hours) in the fridge. Once your pudding sets, add toppings like fresh berries, chocolate chips, or coconut flakes. Here's the recipe.

8. Spinach and feta frittata

This recipe is light, refreshing, and is good for any meal. It only takes 15 minutes to prepare, but 45 minutes to cook. This recipe has eight servings, great for multiple meals throughout the week.

9. Sheet pan pancakes

Flipping each pancake is time-consuming. This dish uses the same ingredients as a normal pancake recipe but is made all on one baking sheet in the oven. Add your favorite toppings for fresh variety that won't get boring throughout the week.

10. Greek yogurt and berries

Start your day off with high-protein, delicious treats like Greek yogurt and berries. It's convenient, and tasty, and only requires two ingredients. Add granola, nut butters, seeds, or nuts for variety.

11. Cinnamon apple yogurt bowl

Yogurt bowls are a versatile dish you can enjoy for breakfast, as a snack, or for dessert. This apple yogurt recipe has apples, cinnamon, and nutmeg simmering with golden raisins and sugar. Serve it over Greek yogurt and top with pecans for a delicious, healthy treat. Make individual servings to take out as you want them.

12. Blueberry muffin breakfast cookie

This cookie recipe is both vegan and gluten-free. It's the perfect sweet treat to kickstart your day the right way. It's packed with healthy fats like flaxseeds and walnuts, as well as antioxidants from the blueberries and bananas. There are 24 cookies per batch, so you have plenty to enjoy throughout the week. Freeze the extras for up to a month. Here's the recipe.

13. Cinnamon vanilla protein bites

These breakfast bites are gluten-free, healthy, and kid-friendly. This recipe combines oats with almond flour, protein powder, nut butter, cinnamon, vanilla, and maple syrup. Combine your ingredients, roll into balls, and freeze-it's that easy.

14. Bacon breakfast burrito

A breakfast burrito combines all your favorite morning essentials like hash browns, eggs, cheese, and bacon into a grab-and-go meal. This recipe goes the extra mile with sliced avocado and hot sauce for some extra zing. Make several burritos and keep them wrapped for an easy dish to take with you on busy mornings.Here's how to make them.

15. Banana bread

Put your ripe bananas to good use. This loaf makes the perfect breakfast, pre-workout, or afternoon snack, and a loaf lasts for days. It uses simple ingredients, and you can stir in extras like nuts or chocolate chips. After baking, store in an airtight container for up to four days.

16. Pinwheel sandwiches

Pinwheel sandwiches are a hit lunch item the whole family can appreciate. To make them, you'll need flour tortillas, layered with ranch mayonnaise, sliced cheese, lettuce, and deli meat. Roll them up tightly and slice into small pinwheels.

17. Caprese sandwich

This caprese sandwich is light, fresh, and hardly requires any prep time. All you'll need is focaccia, arugula, tomatoes, pickled red onion, fresh mozzarella, olive oil, and salt. Since it uses the entire focaccia, you cut the whole thing into four pieces once assembled. That's four sandwiches in one prep session

18. Everything chicken salad

Cucumbers, radishes, chives, and onions provide a crunchy texture and freshness to this salad. Add in cream cheese and everything bagel seasoning for a flavorful twist. This dish only takes 10 minutes to make and can be eaten on bread or dipped with crackers for some variety.

19. Tuna pasta

If you're a fan of tuna pasta salad but don't like mayo, this is the recipe for you. This pasta salad is lighter, healthier, and contains almost 25 grams of protein per serving. You can also add more protein and make it gluten-free by substituting the pasta for chickpeas

20. Deviled egg salad

Transform a classic deviled egg appetizer into a quick and easy lunch idea. Dice your hard-boiled eggs and mix them with dijon, mayo, pickle juice, dill, and paprika. Spread over toast, or enjoy with crackers and fresh vegetables.

20. Deviled egg salad

Transform a classic deviled egg appetizer into a quick and easy lunch idea. Dice your hard-boiled eggs and mix them with dijon, mayo, pickle juice, dill, and paprika. Spread over toast, or enjoy with crackers and fresh vegetables.

21. Broccoli salad

This tasty broccoli salad is made with bacon, onion, dried cranberries, sunflower seeds, and goat cheese mixed with a mayo and Greek yogurt dressing. This salad is a good option for snacks or to enjoy as a light lunch. It takes about 20 minutes to make and makes multiple servings that can be stored stored in the fridge for up to four days.

22. Buffalo chickpea salad

This meatless, spicy mix is the perfect lunch option during a busy week. Canned chickpeas are tossed in a spicy and creamy buffalo sauce made from Greek yogurt, tahini, lemon juice, and Frank's Red Hot. Top the mixture with bleu cheese crumbles, chopped carrots, and celery for the full buffalo wing experience.

23. Chicken bacon chopped salad

This chicken bacon chopped salad combines romaine, scallions, tomatoes, and corn with crispy bacon, roasted red onions, and chicken. Divide the salad into jars and mix with your favorite dressing when ready to eat. This recipe serves six for a week's worth of salad at once. Try the recipe here.

24. Asparagus salad

This simple asparagus salad is gluten-free, dairy-free, and protein-rich. Toss asparagus, hard-boiled eggs, and crispy bacon in a delicious dijon vinaigrette. This low-carb delight will keep you full for hours.

25. Green goddess salad

This green goddess salad features cabbage, spinach, cucumbers, feta cheese, and avocado. This is mixed all together with a vibrant creamy dressing made with mayo, lemon juice, and herbs. You can add chicken or chickpeas for an extra protein boost.

26. Beef chili

This recipe is filling, hearty, and ready to eat in just under an hour. It combines ground beef with beans, canned tomatoes, tomato sauce, and a homemade blend of chili seasonings. Divide into portions to take to work during the week.

27. Butternut squash soup

This soup is bursting with flavor, thanks to fresh sage, rosemary, and ginger. Once your soup is blended until smooth, serve it with pepitas, or enjoy it with a sandwich. The soup contains six servings and takes about 45 minutes to prep and cook. Give it a spin here.

28. White bean soup

It's like white chicken chili, without the meat. It's creamy and soothing, using white beans for that smooth texture. Lime juice, chiles, and coriander add some zest, then top with fresh jalapenos and fresh cilantro for the perfect bite. This soup can be stored in the fridge for up to four days, or in the freezer for three months.

29. Carrot coconut soup

Enjoy this carrot coconut soup year-round for a quick and easy on-the-go prep option. It's deliciously light, and you can serve it warm or cold. With fresh carrots, coconut milk, lemongrass, and red curry paste, your body will thank you. Try it here.

30. Homemade baked chicken nuggets

For this recipe, you'll need ground chicken, an egg, mustard, almond milk, breadcrumbs, a slice of bread, and various seasonings. You can also opt for gluten-free breadcrumbs and bread. This homemade version makes 16 nuggets and takes roughly 45 minutes to make. Split them across a few meals.

31. Pork carnitas

Crockpot pork carnitas make burritos, tacos, bowls, and salads. This recipe only takes 15 minutes of prep and offers plenty of leftovers for you to enjoy for up to five days. The pork is juicy, tender, and full of flavor, thanks to Sazon, adobo, garlic, and chipotle peppers.

32. Honey mustard chicken

Sweet and tangy chicken thighs pair with quinoa and roasted veggies for a well-balanced, satisfying meal prep option. You can easily customize this dish by swapping out different veggies or swap the quinoa for rice or potatoes. The entire meal prep takes roughly an hour to make and makes four servings. Check it out here.

33. Airfryer falafel

Falafel is plant-based, featuring chickpeas, onion, garlic, parsley, cilantro, and some binding flour. After air frying the falafel, you can enjoy it with rice, pita, or fresh vegetables for a lighter fare.

34. Crispy sesame tofu

This homemade tofu recipe gives the restaurant version a run for its money. The marinade contains soy sauce, rice vinegar, sesame oil, ginger, and brown sugar for a tangy yet light flavor. Put the tofu in the air fryer or oven, and once it's cooked, pair it with a creamy sriracha mayo sauce. Try it out.

35. Honey sriracha glazed meatballs

These sweet and spicy meatballs are coated in a delicious glaze made from sriracha, soy sauce, honey, fresh ginger, and garlic. Serve with rice or sauteed vegetables. Here's the recipe.

36. Sausage and veggie bake

This sausage and veggie recipe is nutritious, filling, and comes all together in one pan. Serve over quinoa or cauliflower rice and top with fresh herbs for a simple, tasty weeknight dinner and easy lunch. Follow the recipe here.

37. Chicken and broccoli

This one-pot stir-fry recipe takes 20 minutes, the perfect meal prep dish when you're short on time. Its sweet and savory sauce is made with fresh grated ginger, garlic, and honey. After cooking the chicken and broccoli and layering with sauce, top with sesame seeds and place into airtight containers. Find the recipe on Delish.

38. Chicken cobbler

This delicious comfort dish stays in your fridge for up to three days or in your freezer for two months. It only contains seven ingredients, takes an hour to bake, and makes six servings that can be divided up with ease. Check out the recipe.

39. Ground turkey skillet

This one-pot turkey skillet is gluten-free and filled with protein and vegetables. You can enjoy this recipe on its own, with rice, or baby potatoes throughout the week for a little variety.

40. Sheet pan chicken fajitas

If you're looking for a quick, healthy, and satisfying lunch or dinner option, these chicken fajitas are perfect. Chicken, onions, and bell peppers are covered in spices and roasted in the oven to make a delicious and nutritious meal. They take about 40 minutes to bake and contain four servings.

41. Portobello fajita bowl

This "fajita" recipe swaps chicken for meaty portabella mushrooms. It only takes 30 minutes to make and can be stored in the fridge for up to four days. The bowl recipe is here.

42. Lentil curry

This lentil curry is a great, protein-packed lunch or dinner option. Curry powder, garam masala, and other spices coat the lentils in this flavorful dish. Pair it with rice or serve with cauliflower rice for a low-carb option.

43. Stuffed peppers

The peppers are filled with a mix of rice, beans, and vegetables, and then are topped with melty cheese. They're naturally gluten-free and can be made into a low-carb option by swapping out rice for riced cauliflower. This recipe takes about an hour to make and contains four servings that can be microwaved for lunch.

44. Rice and beans

Satisfying, filling rice and beans are quick to make.. It's a great way to add protein to your diet on a budget. It's great for sides, too, as a companion for many of the meat-based dishes in this recipe.

45. Enchiladas

This simple enchilada recipe contains a homemade sauce and plenty of melted cheese for a comforting layer you can sink into. The filling is made with black beans, steamed spinach, and cheese, and you can add steak or chicken for a protein boost. Roll your mixture in corn or flour tortillas, then smother it with the sauce. This recipe makes four servings and can be kept in the fridge for five days. Try this recipe.

46. Buddha bowl

Nutrient-dense and vegan Buddha bowls might be just what you need this week. It features gut-friendly sauerkraut, beans for protein, and fresh veggies, dressed with a turmeric tahini sauce. You can customize this bowl by adding different veggies or grains.

47. Pesto chicken pasta

Pasta is a great, no-frills meal prep option. This vibrant dish features tender, juicy chicken, penne pasta, asparagus, juicy tomatoes, and a homemade pesto sauce that will have you ditching store-bought for good. It only takes 25 minutes to make and contains four servings. Check out Tasty's version.

48. Garlic broccoli pasta

This garlic broccoli pasta makes meal prep a breeze, as it contains mostly pantry items you may already have on hand. You can even transform your pasta into a gluten-free variation by swapping out your soy sauce and noodles for teriyaki or coconut aminos and a gluten-free noodle. Get cooking here.

49. Instant pot mac and cheese

Enjoy your favorite comfort food all week long. Using the instant pot saves you time, and it's mostly hands-free. This recipe combines macaroni with chicken broth, cream, various seasonings, and three types of cheeses cheddar, mozzarella, and Colby cheese. It's ooey, gooey, and full of flavor.

50. Sheet pan gnocchi

Enjoy your favorite comfort food all week long. Using the instant pot saves you time, and it's mostly hands-free. This recipe combines macaroni with chicken broth, cream, various seasonings, and three types of cheeses - cheddar, mozzarella, and Colby cheese. It's ooey, gooey, and full of flavor. This gnocchi requires no boiling or extra prep. Instead, everything is made on a single sheet pan in 30 minutes. The recipe packs in broccolini, cherry tomatoes, red onion, garlic, feta cheese, and red pepper flakes for some added zing. One batch contains four servings.

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