Meal prepping has become increasingly popular in recent years, as more and more people are looking for ways to save time and eat healthier. With busy schedules and the convenience of fast food and takeout, it can be easy to fall into unhealthy eating habits. However, with a little planning and preparation, you can make healthy and delicious meals that will last you throughout the week. In this article, we will explore five healthy and delicious meal prep recipes that you can make ahead of time.

  1. Quinoa Salad with Roasted Vegetables

Ingredients:

  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 zucchini, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. In a pot, bring the vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover and cook for 15-20 minutes, or until the quinoa is cooked and the broth is absorbed.
  3. Meanwhile, place the chopped vegetables on a baking sheet and drizzle with olive oil. Season with salt and pepper.
  4. Roast the vegetables for 20-25 minutes or until tender and slightly browned.
  5. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make the dressing.
  6. In a large bowl, combine the cooked quinoa, roasted vegetables, chopped parsley, chopped cilantro, and dressing.
  7. Mix everything together and adjust seasoning to taste.

This quinoa salad is a great way to pack in a variety of vegetables and grains. It's high in fiber, protein, and nutrients, making it a perfect option for a healthy meal prep.

  1. Turkey and Sweet Potato Chili

Ingredients:

  • 1 lb ground turkey
  • 2 sweet potatoes, peeled and chopped
  • 1 can black beans, drained and rinsed
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • Salt and pepper to taste

Instructions:

  1. In a large pot, brown the ground turkey over medium-high heat.
  2. Add the chopped sweet potatoes, diced tomatoes, black beans, onion, garlic, chili powder, cumin, salt, and pepper.
  3. Stir everything together and bring to a simmer.
  4. Reduce the heat to low, cover, and cook for 30-40 minutes, or until the sweet potatoes are tender.
  5. Divide the chili into individual containers for meal prep.

This turkey and sweet potato chili is a perfect comfort food that is also healthy and filling. It's a great source of lean protein, fiber, and complex carbohydrates.

  1. Chicken and Broccoli Stir-Fry

Ingredients:

  • 2 boneless, skinless chicken breasts, chopped
  • 2 cups broccoli florets
  • 1 red bell pepper, chopped
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions

  1. In a small bowl, whisk together the soy sauce, honey, cornstarch, salt, and pepper.
  2. Heat the olive oil in a large skillet over medium-high heat.
  3. Add the chopped chicken and cook for 5-6 minutes, or until browned and cooked through.
  4. Add the chopped vegetables and garlic to the skillet and cook for an additional 3-4 minutes, or until the vegetables are tender.
  5. Pour the soy sauce mixture over the chicken and vegetables and stir everything together.
  6. Cook for an additional 1-2 minutes, or until the sauce has thickened.
  7. Divide the stir-fry into individual containers for meal prep.

This chicken and broccoli stir-fry is a quick and easy meal prep recipe that is high in protein and vegetables. It's a perfect option for those who are looking for a healthier alternative to takeout Chinese food.

  1. Lentil and Vegetable Soup

Ingredients:

  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 cup dried lentils
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat some olive oil over medium heat.
  2. Add the chopped onion, carrots, and celery and cook for 5-6 minutes, or until the vegetables are tender.
  3. Add the minced garlic and cook for an additional minute.
  4. Add the dried lentils, vegetable broth, diced tomatoes, dried thyme, salt, and pepper to the pot.
  5. Bring everything to a boil, reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender.
  6. Divide the soup into individual containers for meal prep.

This lentil and vegetable soup is a great option for those who are looking for a vegetarian or vegan meal prep recipe. It's high in protein, fiber, and nutrients, making it a healthy and filling meal.

  1. Baked Salmon with Roasted Vegetables

Ingredients:

  • 4 salmon fillets
  • 2 zucchinis, chopped
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 2 teaspoons dried oregano
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to make the marinade.
  3. Place the salmon fillets in a large baking dish and pour the marinade over them. Let the salmon marinate for 10-15 minutes.
  4. Meanwhile, place the chopped vegetables on a baking sheet and drizzle with olive oil. Season with salt and pepper.
  5. Roast the vegetables for 20-25 minutes or until tender and slightly browned.
  6. Place the marinated salmon fillets in the oven and bake for 12-15 minutes, or until cooked through.
  7. Divide the baked salmon and roasted vegetables into individual containers for meal prep.

This baked salmon with roasted vegetables is a great option for those who are looking for a high-protein, low-carb meal prep recipe. Salmon is rich in omega-3 fatty acids, which are great for heart health, and the vegetables provide a variety of nutrients and fiber.


In conclusion, meal prepping is a great way to stay on track with your healthy eating goals throughout the week. These 5 healthy and delicious meal prep recipes are easy to make, packed with nutrients, and will keep you satisfied for hours.

By taking the time to prepare your meals in advance, you can avoid the temptation to order takeout or grab fast food during busy weekdays. Meal prepping also saves you money and reduces food waste, as you can portion out exactly what you need for each meal.

Remember to choose recipes that fit your dietary needs and preferences, and adjust the portion sizes and ingredients as needed. With a little planning and creativity, you can create a variety of healthy and tasty meals that will make your week a little bit easier and more enjoyable.

So why not give meal prepping a try? Your body and wallet will thank you for it.