This post was written by Rachel Bunch, MA, RDN, LD, Nutrition Services, Parkview Health.
In recent years, the concept of meal prepping has completely transformed. More and more, individuals are preparing large quantities of the same meals for breakfast, lunch and dinner, either to last the week, or to freeze and have on hand in a pinch.
Some find this makes it easier to stay on track with healthy eating, and have a routine for preparation. Others find the task of planning and preparing meals to be daunting and too much work. It’s important to note that what might work for one person, certainly doesn’t work for another. People have different family dynamics, jobs, budgets, etc. that factor into their ability to meal prep. I want to focus on a variety of options so that you can find something that works for your unique situation.
Below is a list of meal prep ideas and recipes for each time of day, including snacks. Meal planning doesn’t have to be elaborate but planning ahead usually does help us make better choices. My hope is that these ideas can help you make nutritious meals and snacks more often, and with less stress.
Breakfast
Overnight Oats
6 Easy Overnight Oats Recipes | Lemons + Zest (lemonsandzest.com)
Breakfast Casserole
The Best 4 Ingredient Sausage Breakfast Casserole - The Lazy Dish
Pro tip: Omit the sausage. Use low fat cheese, 3 whole eggs and 3 egg whites (3 tablespoons = 1 egg white), and add lots of vegetables (peppers, onion, mushrooms, spinach, etc.). Eat all week or freeze some for later.
Protein Pancakes in Bulk
Select your favorite protein pancake mix. Prepare the mix as instructed on the box, spread evenly onto a greased sheet pan, preheat the oven to 425 degrees, then bake for 12 minutes. Slice and serve. Eat all week or freeze for later. Can also add ground flax seed, cinnamon, vanilla, fruit, etc. for more nutrition and flavor.
Smoothie Packs
Freezer Smoothie Packs + Video | Dessert Now Dinner Later
Pro tip: Other flavored Greek yogurts will also work here. You don’t have to freeze yogurt. Rather, just add the liquid of your choice the day of. Other great additions to smoothies include flax seed, chia see, cinnamon, oats, etc.
Egg Muffins
Bacon and Spinach Egg Muffins - Keto & Whole30 - Cook At Home Mom
Pro tip: Canola and olive oil are also good here. Try ½ whole eggs and ½ egg whites to reduce fat, cholesterol and calories. Bacon isn’t necessary but is a yummy addition (other breakfast meats may be substituted as well). Freeze and thaw as needed.
Baked Oatmeal
Banana Baked Oatmeal {Vegan & Easy} - FeelGoodFoodie
Zucchini Blueberry Baked Oatmeal - The Natural Nurturer
Breakfast Burritos/Sandwiches
Make Ahead Breakfast Burritos {Easy, Cheap & Healthy!} - Snacking in Sneakers
Pro tip: Use egg whites instead of whole eggs (or do ½ and ½) to reduce cholesterol, fat and calories. Whole grain/whole wheat high fiber and low carb tortillas are great option to use.
Make Ahead Freezer Breakfast Sandwiches - KISS in the Kitchen
Lunch
Salad Jars
High-Protein Chickpea Quinoa Salad - Cooking For Peanuts
Fresh & Healthy Meal Prep Salads | Ambitious Kitchen
Soup
Healthy Turkey Chili with Sweet Potatoes {gluten free} - Seasonal Cravings
Easy Minestrone Soup - Life Made Sweeter | Vegan | Gluten-Free
Adult Lunchables
Adult Lunchable - Easy Meal Prep Ideas (sugarspiceneverythingnice.com)
Instant Noodle Jars
Meal Prep Instant Noodle Cups - Meal Plan Addict
Cold “Salads”
Chicken Salad
Broccoli Cheddar Chicken Salad Recipe - Budget Bytes
Pro tip: I recommend enjoying this with light or low-fat ranch and low-fat cheese
Tuna Salad
BEST Tuna Salad Recipe - Easy & Healthy - Downshiftology
Pro tip: I recommend using light mayo and tuna in water.
Egg Salads
Old-Fashioned Egg Salad Recipe - Love Bakes Good Cakes
Pro tip: Make this using light mayo.
Dinner
Crockpot Meals
Slow Cooker Taco Chicken Bowls - Budget Bytes
Crock Pot Roast with Vegetables - Yummy Healthy Easy
Crock Pot Vegetable Lentil Soup (dearcrissy.com)
Vegan Slow Cooker Bean & Quinoa Chili (10 Ingredients!) - From My Bowl
Sheet Pan Meals
Oven Roasted Chicken and Veggies - Life In The Lofthouse (life-in-the-lofthouse.com)
Sheet Pan Shrimp Fajitas (number-2-pencil.com)
One Pot Meals
One Pot Cheesy Chicken Rice and Broccoli - Your Cup of Cake
One Pan Mexican Quinoa - Damn Delicious
One-Pot Cabbage Casserole - Diary of A Recipe Collector
Quick Snacks
Trail Mix – Pick up premade packs or make your own mix from bulk bins of nuts, seeds, etc. and separate into single servings for days on the go.
Yogurt Parfaits – Greek yogurt, low fat granola and fruit(s) of choice.
Fresh Fruit and Fruit Dip
Peanut Butter Fruit Dip - Cooking Classy
Pro tip: You usually don’t need the honey because it’s sweet enough, but add if you’d like.
Hummus and Veggies – Buy to-go cups of your favorite hummus and prep the veggies.
Veggies and Homemade Ranch Dip – Combine one ranch dressing packet, 1 cup plain Greek yogurt, one ripe avocado and 1 tablespoon lemon juice to preserve. Blend and enjoy.
Energy Balls
Ingredient Peanut Butter Energy Bites (VIDEO) - Chef Savvy
Pro tip: Use mini chocolate chips and freeze these for longer shelf life.
Cheese and Crackers – Light string cheese, cubes, slices, etc. paired with crackers.
Hard boiled Eggs – Put eggs in the air fryer at 270 degrees for 15 minutes. Let cool to touch and store in the fridge.
