Meal Prep Ideas for Busy People

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Have you ever found yourself scrambling to put together a meal at the last minute? Perhaps you’ve grabbed fast food or ordered takeout just because you didn’t have time to cook. It’s a common struggle, but the solution is simple: meal prep. Meal prep involves preparing your meals in advance, so you have healthy, homemade food ready to go when you need it. Not only does it save time, but it can also help you make healthier choices and save money. In this article, we’ll explore 15 easy meal prep ideas that are perfect for busy people. But first, let’s take a look at why meal prep is so important.

Why Meal Prep is Important

Why Meal Prep Is Important
Meal prep has become increasingly popular over the years, and for good reason. With our busy schedules and the convenience of fast food options, it can be difficult to prioritize healthy eating. That’s where meal prep comes in. By taking the time to prepare your meals in advance, you’re not only saving time, but you’re also making healthier choices and saving money. In this section, we’ll explore the benefits of meal prep in more detail and give you some tips to get started. If you’re looking for more information on meal planning and budgeting, check out our article on 5 Steps to Creating a Budget Meal Plan.

Saves Time

Meal prepping saves time and effort in the long run. It allows you to have meals ready in advance without having to spend time cooking every single day. By taking a few hours to plan and execute your meal prep for the week, you can free up several hours during the week, which can be used for other activities. Additionally, you will have much less food waste, as you will only prepare the amount of food you need for the week.

Another time-saving benefit of meal prep is that you can easily multitask in the kitchen. For example, you can put on a pot of quinoa while you roast some chicken in the oven, and chop up fresh vegetables for your salads. This way, everything is cooked or prepared at the same time, making meal prep more efficient.

To make meal prep even quicker and easier, you can use slow cookers, instant pots or sheet pans. Simply add all of your ingredients to the pot or pan, and let them cook together. This saves time on cleanup as well, as you will only have one or two dishes to wash.

If you have a busy week, you can opt for simple meal prep ideas that take no longer than 30 minutes to prepare. Some examples include mason jar salads, quinoa bowls or egg muffin cups. These meals can easily be made in bulk and stored in the fridge for the whole week.

To learn more about efficient and healthy meal prep tips that save time, visit our website.

Helps You Make Healthier Choices

Meal prepping not only saves you time and money, but it can also help you make healthier choices throughout the week. By planning and preparing your meals in advance, you have more control over your food choices and are less likely to reach for unhealthy options when you’re busy or tired.

One of the biggest benefits of meal prepping for your health is that you can control the ingredients and portions that you consume. When you cook from scratch, you can choose healthier ingredients, reduce the amount of sodium and sugar in your meals, and incorporate more fruits and vegetables into your diet.

Additionally, meal prepping helps you avoid relying on takeout or convenience foods when you’re in a rush. It’s easier to stick to a healthy eating plan when you have healthy meals and snacks on hand. By preparing balanced meals, you can also avoid overeating and consume the appropriate amount of calories based on your individual needs.

If you’re trying to achieve specific health goals, such as weight loss or improving your overall nutrition, meal prepping can be especially helpful. By planning your meals in advance, you can make sure that you’re getting the nutrients you need to support your health and wellbeing. For instance, if you are trying to lose weight, you can choose meals with appropriate portions and ingredients that fit into your weight loss goals.

Meal prepping is an effective way to maintain a healthy lifestyle. It allows you to control the ingredients and portions of your meals and helps you avoid unhealthy choices when you’re busy or tired. By incorporating meal prepping into your routine, you can achieve your health goals while still enjoying delicious and nutritious food. To learn more about meal planning on a budget, check out our article on frugal meal planning tips for eating healthy on a budget.

Saves Money

Meal prepping can also help you save money. When you plan out your meals ahead of time, you can create a shopping list and avoid buying unnecessary items at the grocery store. Additionally, meal prepping allows you to buy ingredients in bulk, which can save you money in the long run.

To save even more money, consider using the same ingredients in multiple meals throughout the week. For example, you can buy a large bag of quinoa and use it in quinoa bowls, salads, and stir-fries. This not only saves you money but also reduces food waste.

Another great way to save money through meal prepping is to focus on budget-friendly ingredients. Foods such as beans, lentils, and frozen vegetables are often more affordable than their fresh counterparts and can still provide the necessary nutrients for a healthy meal.

Meal prepping can be an effective way to save money on food while still enjoying healthy and delicious meals. So, if you’re looking for ways to cut down on your grocery bill, try implementing a regular meal prepping routine.

For more tips on how to save money through meal planning and grocery shopping, check out our article on budget-friendly meal planning for families or read about the benefits of meal planning for saving money on food.

Meal Prep Tips

Meal Prep Tips
When it comes to meal prep, proper planning and organization are key! These tips will help make your meal prep experience as seamless and efficient as possible. Planning out your meals ahead of time, investing in quality containers, and finding ways to use the same ingredients in different ways are just a few of the strategies that will help you successfully prepare delicious and nutritious meals for the week ahead. By incorporating these tips into your routine, you’ll save time, money, and make healthier choices. Want more help with meal planning? Check out our guide for quick and healthy weeknight dinners or learn how to shop smart to save money on groceries while still creating balanced meal plans.

Plan Your Meals Ahead of Time

One of the most important meal prep tips is to plan your meals ahead of time. This step is crucial to save time and money, and to ensure that you are making healthier choices for yourself. When you plan your meals ahead of time, you can create a grocery list that includes all the ingredients you need and reduce food waste. Here are some simple steps you can follow to plan your meals:

  • Create a Meal Plan: Start by creating a meal plan for the week. Decide what you want to eat for breakfast, lunch, and dinner each day. This will help you avoid the need to make last-minute decisions when you are hungry.
  • Choose Nutritious Meals: When you are planning your meals, make sure to choose meals that are balanced and nutritious. This will help you stay energized throughout the day and avoid cravings.
  • Check Your Pantry: Before you head to the grocery store, check your pantry, refrigerator, and freezer to see what ingredients you already have at home. This will help you avoid buying items you already have and reduce food waste.
  • Make a Grocery List: Based on your meal plan, make a grocery list of all the ingredients you will need. This will not only save you time at the store, but it will also help you stay within your budget.

By following these simple steps and planning your meals ahead of time, you can make meal prepping a breeze. For more tips on balanced meal planning that is both nutritious and affordable, click here.

Invest in Quality Containers

When it comes to meal prepping, using quality containers is crucial in keeping your meals fresh and organized. Investing in good containers not only benefits your food but also saves you money in the long run. Here are some factors to consider when choosing meal prep containers:

Material Look for containers made of high-quality and durable materials such as glass or BPA-free plastic. Glass containers are sturdy, reusable, and can be heated in the microwave or oven. On the other hand, plastic containers are lightweight, affordable, and come in different sizes and shapes.
Size and Shape Choose containers that can hold the right amount of food for your meals. A variety of sizes and shapes can help you pack your meals with ease and make it easier to stack and store them in your fridge or freezer.
Lids Make sure the lid fits securely and airtight to prevent spills and leaks, keeping your food fresh for longer. Consider containers with snap-on or twist-on lids, which are easy to open and close.
Compatibility Check if the containers are safe to use in the microwave, oven, freezer, and dishwasher. Some containers can only be used for cold food, while others can withstand high temperatures. Choose containers that suit your meal prepping needs and lifestyle.

Investing in quality containers is a smart move when it comes to meal prepping. Not only will it help preserve the freshness and quality of your food, but it also promotes sustainability by reducing waste from disposable containers.

Use the Same Ingredients in Different Ways

When it comes to meal prepping, one of the best ways to save time and money is to use the same ingredients in different ways. This not only cuts down on the number of ingredients you need to purchase, but it also allows you to create a variety of meals without having to start from scratch each time. Here are some ideas for using common ingredients in different ways:

  • Chicken: Cook a large batch of chicken breasts and use them in different meals throughout the week. Slice the chicken and add to salads, wraps or sandwiches. Shred the chicken and use it in tacos, quesadillas or as a pizza topping. Cube the chicken and add to stir-fries, pasta dishes or soups.
  • Vegetables: Roast a big batch of vegetables such as carrots, cauliflower, broccoli or sweet potatoes at the beginning of the week, and use them in different ways. Add them to salads or grain bowls, use them as a side dish or blend them into a soup.
  • Grains: Cook a big batch of grains such as rice, quinoa or couscous and mix them with different ingredients throughout the week. Use them as a base for a salad, add them to a stir-fry or use them to stuff squash or bell peppers.
  • Eggs: Boil a batch of eggs and use them as a protein source throughout the week. Slice them and add to salads, mash them and use as a sandwich filling or make egg salad. You can also make egg muffin cups for a quick breakfast or snack.
  • Beans: Cook a large batch of beans such as black beans, chickpeas or lentils and use them in different ways. Add them to salads, use them in wraps or tacos, blend them into a dip or make a hearty bean soup.
  • Fruits: Cut up a variety of fruits such as berries, pineapple, mango or grapes and use them in different ways. Mix them into yogurt, use them as a topping for oatmeal or chia pudding, or make a fruit salad.

By using the same ingredients in different ways, you can create a variety of meals without having to spend a lot of time or money. It’s a great way to streamline your meal prep process and keep things interesting in the kitchen.

15 Easy Meal Prep Ideas

15 Easy Meal Prep Ideas
Are you struggling to find the time to cook healthy meals during the week? Meal prepping can be the solution to your problem! It allows you to prepare your meals in advance, which can save you time, money and help you make healthier choices. In this section, we will share 15 easy meal prep ideas that will make your life easier and your meals more enjoyable. From Mason jar salads to baked sweet potato fries, we’ve got you covered!

Mason Jar Salads

Creating mason jar salads is a fun and easy way to meal prep. The best thing about these salads is that the ingredients stay fresh for a long time, so you can make them in advance and store them in the fridge until you’re ready to eat. Here are some delicious combinations you can try:

Salad Ingredients
Greek Salad Romaine lettuce, cherry tomatoes, cucumber, red onion, feta cheese, olives, and Greek dressing
Taco Salad Romaine lettuce, ground turkey or beef cooked with taco seasoning, black beans, corn, avocado, salsa, and sour cream
Asian Salad Spinach, chicken, mandarin oranges, snap peas, sliced almonds, sesame seeds, and sesame ginger dressing
Cobb Salad Romaine lettuce, hard-boiled eggs, bacon, chicken, avocado, cherry tomatoes, and blue cheese dressing

To create these salads, simply layer the ingredients in a mason jar, starting with the dressing on the bottom and working your way up to the greens on top, with your protein and other toppings in between. When you’re ready to eat, just give the jar a shake to distribute the dressing and pour it out onto a plate. Enjoy a healthy, delicious meal without all the hassle!

Sheet Pan Dinners

Sheet pan dinners are the perfect meal prep option for busy individuals who want a hassle-free way to prepare a nutritious meal. These dinners involve cooking all the food on a single sheet pan in the oven, making it easy to clean up afterwards. Here are some easy sheet pan dinner ideas that you can try for your next meal prep session:

  • Sheet Pan Chicken Fajitas: This meal involves marinating chicken breasts with a blend of spices, slicing them into strips, and cooking them alongside sliced bell peppers and onions. Serve with warm tortillas or atop a bed of rice for a delicious fajita bowl.
  • Sheet Pan Salmon and Asparagus: For a healthy and flavorful option, season salmon fillets with garlic, lemon, and dill, and roast them alongside seasoned asparagus spears. Serve with quinoa or brown rice for a balanced meal.
  • Sheet Pan Sausage and Vegetables: Smoked sausage with roasted broccoli, sweet potatoes, and onions is a filling and hearty meal prep option. Simply chop the vegetables into bite-sized pieces, toss in oil and seasonings, and roast alongside sliced sausage links.
  • Sheet Pan Teriyaki Chicken: Cubed chicken thighs marinated in teriyaki sauce and roasted with sliced bell peppers and pineapple is a deliciously sweet and savory option. Serve with rice or stir-fried vegetables for a complete meal.
  • Sheet Pan Steak and Potatoes: For a classic and filling dinner, slice potatoes and red onions and roast them alongside thinly sliced sirloin steak. Season with garlic, rosemary, and thyme for a burst of flavor.

These sheet pan dinner ideas are not only easy to make but also highly customizable. You can mix and match different proteins, vegetables, and spices to create a meal that suits your taste preferences. Best of all, since everything cooks on one pan, there’s minimal prep work and clean up involved, making it perfect for those with a busy lifestyle.

Freezer Smoothie Packs

One of the easiest meal prep ideas for busy people is to create freezer smoothie packs. These are perfect for anyone who loves smoothies but doesn’t have time to prep all the ingredients every morning.

To make freezer smoothie packs, start by choosing your favorite smoothie recipes. Next, gather all the ingredients you’ll need for each recipe. Then, set out several plastic bags, one for each recipe.

Using an html table can make this process easier to understand:

Smoothie Recipe Ingredients
Strawberry Banana Frozen strawberries, frozen banana slices, Greek yogurt, almond milk
Green Monster Frozen spinach, frozen mango chunks, banana, almond milk, honey
Blueberry Bliss Frozen blueberries, banana, Greek yogurt, almond milk, honey

Once you have all your ingredients, start by adding the frozen fruit to each bag first. Next, add any other ingredients, such as Greek yogurt or honey. Be sure to label each bag with the recipe name and the date you created it.

When you’re ready to make your smoothie, simply grab a bag from the freezer, add the contents to your blender, and blend away! This is a quick and easy meal prep idea that will save you time in the morning and ensure that you’re starting your day with a healthy breakfast.

Burrito Bowls

Burrito bowls are a delicious and convenient meal prep option that can be customized to suit your taste preferences. Here are the steps for preparing a tasty burrito bowl:

  • Choose Your Protein: Start by selecting a protein source such as grilled chicken, ground beef, or black beans. Cook it ahead of time so it’s ready to go when you start assembling your burrito bowl.
  • Add Some Grains: Brown rice or quinoa make great additions to a burrito bowl. Cook them according to the package instructions and portion them out into your meal prep containers.
  • Mix in Some Vegetables: Add some veggies to your burrito bowl for extra flavor and nutrition. Diced tomatoes, sliced bell peppers, and corn are all great choices. You can either roast them ahead of time or chop them fresh for a crunchier texture.
  • Top with Salsa and Guacamole: A burrito bowl isn’t complete without some toppings. Add a dollop of salsa and guacamole to your bowl for extra flavor and creaminess.
  • Pack it Up: Finally, portion out your burrito bowl into your meal prep containers and store them in the fridge. When you’re ready to eat, simply reheat and enjoy!

Burrito bowls are a great meal prep option because they can be made in large batches, which cuts down on meal prep time. Plus, they’re easy to customize with your favorite ingredients, so you never get bored. Give burrito bowls a try for your next meal prep session and enjoy a delicious and nutritious lunch all week long.

Baked Oatmeal Cups

One delicious and easy meal prep idea that you can try for breakfast is baked oatmeal cups. These **delightful treats** are perfect for those who are always in a hurry during the mornings.

Here are the ingredients and steps to make baked oatmeal cups:


  • 2 cups rolled oats
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 large egg
  • 1/4 cup honey
  • 1 cup milk
  • 1 ripe banana, mashed
  • 1 teaspoon vanilla extract
  • Optional mix-ins: chopped nuts, berries, chocolate chips, etc.


  1. Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray.
  2. In a large bowl, mix together the oats, cinnamon, baking powder, and salt.
  3. In another bowl, whisk the egg and add in the honey, milk, banana, and vanilla extract. Mix well.
  4. Pour the wet mixture into the dry mixture and stir until everything is combined.
  5. If you want to add mix-ins, stir them in now.
  6. Divide the mixture into the muffin tin, filling each cup about 2/3 of the way full.
  7. Bake in the oven for 25-30 minutes or until the tops are golden brown and the oatmeal cups are set.
  8. Let them cool for a few minutes before removing them from the tin.
  9. Enjoy them right away or store them in the fridge for up to a week.

As you can see, this meal prep idea is quite simple to make and it yields a tasty and nutritious breakfast option for a week. You can customize these oatmeal cups by adding your favorite mix-ins, such as chopped nuts or berries.

Try making these baked oatmeal cups for your next meal prep session and start your mornings off right!

Egg Muffin Cups

One meal prep idea that is both easy and delicious is prepping egg muffin cups. These are perfect for a quick breakfast or snack throughout the week, and they can be customized to include all of your favorite ingredients.


6 large eggs 1/4 cup milk Salt and pepper
1/2 cup cooked sausage or bacon, chopped 1/2 red bell pepper, chopped 1/2 cup shredded cheddar cheese


  1. Preheat the oven to 375°F and grease a muffin tin with cooking spray.
  2. In a large mixing bowl, whisk together the eggs, milk, salt, and pepper.
  3. Stir in the cooked sausage or bacon, chopped red pepper, and shredded cheddar cheese.
  4. Divide the mixture evenly between the muffin cups, filling each about 3/4 of the way full.
  5. Bake for 20-25 minutes, or until the egg muffins are set in the middle and lightly golden on top.
  6. Allow the egg muffins to cool slightly before removing them from the muffin tin. Serve immediately or store in an airtight container in the fridge for up to 4 days.

These egg muffin cups are a great grab-and-go breakfast that is high in protein and easy to make ahead of time. They are also perfect for picky eaters, as you can customize them with whatever ingredients you have on hand. Try using spinach, feta cheese, and diced tomato for a delicious Mediterranean-inspired flavor, or swap out the meat for sautéed mushrooms and onions for a vegetarian option. With these easy and delicious egg muffin cups, you’ll never have to skip breakfast again!

Quinoa Bowls

Quinoa bowls are a tasty and nutritious meal prep option that can be customized to suit your taste preferences. Here is an example of a quinoa bowl recipe that you can try:

Ingredients Instructions
1 cup quinoa Boil quinoa in water or broth according to package instructions.
1 can black beans, drained and rinsed Mix black beans with cooked quinoa and season with chili powder and cumin.
1 cup corn kernels Add corn kernels to the quinoa and bean mixture.
1 red bell pepper, diced Mix in diced red bell pepper.
1 avocado, diced Add diced avocado to the mixture.
1/4 cup cilantro, chopped Top with chopped cilantro and drizzle with lime juice.

This recipe is not only delicious, but also packed with nutrients. Quinoa is a great source of protein and fiber, while black beans provide additional protein and fiber, as well as vitamins and minerals.

Including colorful vegetables like red bell peppers and avocados adds a variety of vitamins and minerals to the bowl. Cilantro and lime juice provide a burst of fresh flavor that ties the dish together.

Quinoa bowls are an easy and healthy meal prep option that can be made ahead of time and customized to your liking. Give this recipe a try or experiment with your own favorite ingredients.

Chicken and Vegetable Stir Fry

One easy meal prep idea that can be customized to fit your taste preferences is a chicken and vegetable stir fry.

To prepare this meal ahead of time, start by cooking brown rice. Then, chop up your favorite veggies, such as broccoli, bell peppers, onions, and carrots, and sauté them in a pan with some olive oil.

Next, add in diced chicken breast and continue to cook until the chicken is fully cooked. You can season the stir fry with soy sauce, ginger, garlic, and red pepper flakes to add some flavor.

Once everything is cooked, divide the stir fry and rice into individual containers, and you have a delicious meal ready to go for the week.

Here’s a table summarizing the ingredients and steps for preparing chicken and vegetable stir fry:

Ingredients Steps
Brown rice Cook ahead of time
Broccoli, bell peppers, onions, carrots Chop up and sauté in a pan with olive oil
Chicken breast, diced Add to pan and cook until fully cooked
Soy sauce, ginger, garlic, red pepper flakes Season stir fry to taste
Individual containers Divide stir fry and rice into containers for meal prep

With this meal prep idea, you can have a healthy and flavorful meal ready to go all week long without the hassle of cooking every day.

Chopped Salad in a Jar

One of the most popular meal prep ideas is the practice of making and storing a chopped salad in a jar. This idea combines convenience, nutrition, and taste in one easy-to-manage package.

To make a chopped salad in a jar, start with a clean and dry mason jar that has a tight-fitting lid. The trick to this meal prep idea is to layer the ingredients in the jar in a specific order, so they remain fresh and crisp until you’re ready to eat.

Here are the layering steps for a chopped salad in a jar:

  1. Dressing: Start with the dressing on the bottom of the jar. This keeps the greens and other delicate ingredients from getting soggy. Use your favorite dressing, such as balsamic vinaigrette, honey mustard, or Caesar.
  2. Hard Veggies: Next, add some hard veggies, such as cucumbers, carrots, or cherry tomatoes. These will act as a barrier between the dressing and the leafy greens.
  3. Protein: For added protein and sustenance, add cooked protein like grilled chicken, hard-boiled eggs, or tofu. This layer will help keep you fuller for longer and provide you with nourishment.
  4. Soft Veggies: Then, add some soft veggies like avocado, olives, or sun-dried tomatoes. These ingredients can be prone to bruising, but this layering method prevents them from turning to mush.
  5. Nuts or Seeds: Add some crunch and flavor to your salad by sprinkling in some nuts or seeds, like almonds, walnuts, or pumpkin seeds.
  6. Greens: Finally, add your leafy greens. It’s best to use sturdier greens like kale, romaine or spinach, so they hold up throughout the week. Pack them in tightly to fit in as much as possible.

Once you’re done layering, screw on the lid tightly and store in the fridge until you’re ready to eat. When you’re ready to eat, give the jar a shake, and your salad is ready to go. Pour it onto a plate or eat it straight from the jar.

The beauty of this meal prep idea is that you can customize it to your liking. Use different dressings, vegetables or proteins to mix things up and keep it interesting. Plus, by preparing a week’s worth of salads at the same time, you save money and time while still eating healthy and satisfying meals.

Overnight Oats

One easy meal prep idea that’s perfect for busy mornings is overnight oats. These oats are simple to make and can be customized to fit your taste preferences. Plus, they can easily be prepped in large batches and stored in the fridge for a quick and nourishing breakfast throughout the week.

To make overnight oats, simply combine rolled oats with your favorite milk (dairy or non-dairy) and any additional toppings or flavorings you desire. Some popular options include chia seeds, fruit, nut butters, and spices like cinnamon or vanilla extract.

Here’s a simple recipe to get you started:

Ingredients: Instructions:
1 cup rolled oats 1. In a large bowl or mason jar, combine oats and milk.
1 cup milk (dairy or non-dairy) 2. Add any desired toppings or flavorings and stir well.
1 tbsp chia seeds (optional) 3. Cover and refrigerate overnight (or for at least 2-3 hours).
1/2 cup diced fruit (optional) 4. In the morning, give the oats a stir and adjust the consistency with additional milk if desired.
1 tbsp nut butter (optional) 5. Enjoy cold or heat in the microwave for 1-2 minutes.

One of the best things about overnight oats is how versatile they are. You can experiment with different toppings and flavor combinations until you find your perfect match. Some popular variations include:

  • Apple Cinnamon: Chopped apples, cinnamon, and a drizzle of maple syrup
  • Banana Nut: Sliced bananas, chopped nuts, and a dash of cinnamon
  • Chocolate Peanut Butter: Cocoa powder, peanut butter, and a sweetener of your choice
  • Blueberry Almond: Fresh or frozen blueberries, sliced almonds, and a drizzle of honey

So next time you’re in a rush in the morning, give overnight oats a try. With just a few minutes of prep time, you can have a nutritious and delicious breakfast ready to go when you are.

Cauliflower Fried Rice

Cauliflower fried rice is a delicious and healthy alternative to traditional fried rice that is often high in carbs and calories. This low-carb option is great for those who are watching their carb intake or who are looking to add more vegetables to their diet.


  • 1 head of cauliflower, grated or riced
  • 1 tablespoon of olive oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 cup of frozen mixed vegetables (carrots, peas, corn)
  • 2 eggs, beaten
  • 3 tablespoons of low-sodium soy sauce
  • 1 tablespoon of sesame oil
  • Salt and pepper to taste


  1. Grate or rice the cauliflower using a food processor or grater.
  2. Heat the olive oil in a large pan or wok over medium heat.
  3. Once heated, add the onion and garlic and cook until the onion is translucent and the garlic is fragrant.
  4. Add the frozen mixed vegetables and continue to cook for a few minutes until they are thawed and heated through.
  5. Push the vegetables to one side of the pan and add the beaten eggs to the other side. Scramble the eggs until cooked through, then mix them with the vegetables.
  6. Add the riced cauliflower to the pan and mix everything together.
  7. Drizzle the soy sauce and sesame oil over the cauliflower fried rice and season with salt and pepper to taste. Mix everything together and cook for 5-10 minutes until the cauliflower is tender.

Cauliflower fried rice can be served as a side dish or as a main course with some added protein like chicken, beef or shrimp. This dish is not only low-carb but also gluten-free and vegetarian-friendly. It’s a great option for meal planning and can be stored in the fridge for up to 4 days.

Slow Cooker Soups

One of the easiest meal prep ideas is slow cooker soups. Soups are not only comforting and delicious, but they are also a great way to get a variety of nutrients in one easy dish. Here are some slow cooker soup ideas to add to your meal prep rotation:

  • Chicken Noodle Soup: This classic soup is always a crowd-pleaser. Simply add chicken, vegetables, and noodles to your slow cooker with some chicken broth and spices for a comforting and filling meal.
  • Vegetable Soup: For a vegetarian option, try making a vegetable soup. You can add any vegetables you have on hand, such as carrots, celery, onions, tomatoes, and peppers. Add in some vegetable broth and seasonings, and let it cook on low for several hours.
  • Tortilla Soup: This spicy soup is perfect for those who love Mexican flavors. Add chicken or beans, corn, diced tomatoes, and spices to your slow cooker with some broth. Serve with tortilla chips and avocado for a filling meal.
  • Minestrone Soup: This Italian soup is filled with vegetables, beans, and pasta. Add in some diced tomatoes, vegetable broth, and Italian seasoning for a flavorful and healthy meal.
  • Beef Stew: For a heartier meal, try making a beef stew in your slow cooker. Add in beef, carrots, potatoes, and onions, along with some broth and spices. Let it cook on low for several hours until the beef is tender and flavorful.

The best part about slow cooker soups is that they can be easily portioned out and stored in the fridge or freezer for quick and convenient meals throughout the week. Plus, you can customize each soup to include your favorite ingredients and flavors. So the next time you’re meal prepping, consider making a batch of delicious and nutritious slow cooker soup.

Baked Sweet Potato Fries

One delicious and healthy meal prep idea that you can easily make at home are baked sweet potato fries. Sweet potato fries are a great alternative to regular french fries as they are packed with nutrients and lower in calories. Plus, they are super easy to make and can be stored in containers or plastic bags for easy grab-and-go snacks or side dishes throughout the week.

To make these baked sweet potato fries, start by preheating your oven to 400 degrees Fahrenheit. Grab 2-3 medium-sized sweet potatoes and wash them thoroughly. You can either slice the sweet potatoes into thin sticks or rounds, depending on your preference.

Here’s a table with steps and ingredients:

Steps Ingredients
1. Preheat oven to 400 degrees Fahrenheit 2-3 medium-sized sweet potatoes (washed)
2. Cut sweet potatoes into thin sticks or rounds 1 tablespoon olive oil
3. In a bowl, toss sweet potatoes with olive oil 1 teaspoon sea salt
4. Add sea salt and toss to coat evenly 1 teaspoon paprika
5. Add paprika and toss to coat evenly 1/2 teaspoon garlic powder
6. Add garlic powder and toss to coat evenly Fresh parsley (optional)
7. Place the sweet potatoes on a baking sheet lined with parchment paper
8. Bake for 20-25 minutes or until crispy
9. Top with fresh parsley if desired

Once you have tossed the sweet potatoes with olive oil, sea salt, paprika, and garlic powder, place them on a baking sheet lined with parchment paper. This will ensure that they don’t stick and make for easy cleanup. Bake them in the preheated oven for 20-25 minutes, or until they are crispy and golden brown.

You can enjoy these baked sweet potato fries as a side dish for lunch or dinner, or even as a healthy snack! Feel free to sprinkle on some fresh parsley for an extra burst of flavor. These fries can be stored in containers or plastic bags in the fridge for up to 5 days.

Fruit Salad with Yogurt

One simple and refreshing meal prep idea is to make a fruit salad with yogurt. This option is perfect for those who want a healthy snack or a light breakfast on-the-go. It is also a great way to satisfy any sweet cravings while still staying on track with your healthy eating goals.

To make this fruit salad, you will need a variety of fresh fruits such as strawberries, blueberries, kiwi, and pineapple. Cut the fruits into bite-sized pieces and mix them in a bowl. You can add a squeeze of lemon juice to keep the fruits fresh and prevent browning.

Next, add plain Greek yogurt to the fruit salad. Greek yogurt is a healthier alternative to regular yogurt as it has a higher protein content and lower sugar levels. You can also add a drizzle of honey if you prefer a sweeter taste.

To make this meal prep idea more convenient, you can divide the fruit salad into individual containers or mason jars for easy grab-and-go meals throughout the week. This meal prep idea is a great way to add more fruit and protein to your diet, while keeping you full and energized throughout the day.

Ingredients Instructions
Assorted fresh fruits (e.g. strawberries, blueberries, kiwi, pineapple) 1. Cut the fruits into bite-sized pieces
2. Mix them in a bowl
3. Add a squeeze of lemon juice to keep the fruits fresh
Plain Greek yogurt 4. Add Greek yogurt to the fruit salad
5. Mix lightly
6. Add a drizzle of honey, if desired
Optional: Honey

Zucchini Noodles with Meatballs

One delicious and healthy meal prep option is Zucchini Noodles with Meatballs. This dish is packed with protein and nutrients, and it’s a great way to add some variety to your meal prep routine. Here’s how to make it:

Ingredients Instructions
1 lb. ground turkey Preheat oven to 400°F. Lightly grease a baking sheet with non-stick cooking spray.
1 egg In a large mixing bowl, combine ground turkey, egg, and your preferred seasonings. Mix well.
1/4 cup breadcrumbs Form meat mixture into balls, about 1 inch in diameter, and place on the prepared baking sheet.
1 tsp garlic powder Bake for 15-20 minutes, or until meatballs are cooked through.
3-4 zucchinis, spiralized While the meatballs are cooking, spiralize your zucchinis to make “noodles.”
1 jar marinara sauce Heat up your favorite marinara sauce in a separate pot on the stove.
1/4 cup grated Parmesan cheese In a large skillet, heat up some olive oil over medium heat. Add the zucchini noodles and sauté for 1-2 minutes, until slightly softened.
Olive oil Divide the zucchini noodles into meal prep containers, then add the meatballs and marinara sauce on top. Sprinkle with Parmesan cheese and enjoy!
Salt and pepper, to taste

This meal is not only delicious, but it’s also a great way to get some extra veggies in your diet. Zucchini noodles are a healthy, low-carb alternative to traditional pasta, and they pair perfectly with flavorful turkey meatballs and marinara sauce. Plus, this dish is easy to prep ahead of time and can be stored in the fridge or freezer until you’re ready to eat. Give it a try for your next meal prep!


In conclusion, meal prepping is an excellent way to save time, make healthier food choices, and save money in the long run. By planning your meals ahead of time and investing in quality containers, you can ensure that you have healthy and delicious meals ready to go whenever you need them.

Additionally, using the same ingredients in different ways is a great way to keep things interesting and prevent food boredom. The 15 easy meal prep ideas highlighted in this article are just the beginning – the possibilities are endless.

Remember to also experiment with different recipes and ingredients to find what works best for you and your lifestyle. Whether you’re a busy professional, a student, or just looking to simplify your meal routine, meal prepping can help you achieve your goals.

Finally, don’t forget to stay organized and make time for meal prepping. With a little bit of planning and preparation, you can save precious time and energy during the week, and enjoy delicious and healthy meals that will nourish your body and mind. So, start meal prepping today and see the positive impact it can have on your life!


As you embark on your meal prep journey, it’s normal to have some questions and concerns. To help ease any perplexity, we’ve compiled a list of frequently asked questions to address common inquiries about meal prepping. From the shelf life of meal prepped food to the necessity of cooking everything beforehand, let’s explore these questions and ensure that you have all the information you need to succeed in your meal prep endeavors.

Q: How long will meal prepped food last in the fridge?

How long will meal prepped food last in the fridge?

One of the benefits of meal prepping is being able to store food for future meals, but it’s important to know how long the prepped meals will last in the fridge. Here are some guidelines to help:

  • Meat: Cooked meat such as chicken, beef or pork will typically last in the fridge for 3-4 days.
  • Seafood: Cooked seafood like shrimp or salmon will last for around 3 days in the fridge after meal prepping.
  • Fruits and Vegetables: Fresh fruits and vegetables can last for up to 5 days in the fridge after they’ve been prepped, but it’s best to eat leafy greens within 3-4 days for optimal freshness.
  • Grains: Cooked grains like quinoa or brown rice can last for around 5-7 days in the fridge.
  • Sauces and Dressings: Homemade sauces and dressings will last for around a week in the fridge, but it’s best to taste them before using to ensure they haven’t spoiled.
  • Dairy: Yogurt or cheese can last for around a week in the fridge, while milk can last for up to a week and a half.

It’s important to note that these are just general guidelines and some foods may last longer or shorter depending on factors like freshness, temperature, and how they were stored. Always use your best judgment when deciding whether to eat prepped food, and if in doubt, throw it out.

Q: Can I freeze meal prepped food?

Freezing meal prepped food is a great option for those who want to extend their meals’ shelf life beyond a few days. Meal prepping can be a lifesaver for busy individuals or families, but it can be challenging to consume all the prepared meals within a few days. Freezing your meal prepped food is a great solution to this problem as it can be kept for a longer period.

However, not all foods freeze well. For example, fruits and vegetables have high water content, which causes them to become mushy when thawed. Similarly, foods with high fat like cream or cheese tend to separate when thawed, which alters their texture and flavor.

Here is a list of meal prepped foods that freeze well and some that don’t:

Foods that Freeze Well Foods that Don’t Freeze Well
Soups and Stews Fruits and Vegetables
Casseroles Dairy-based sauces
Chili and Curry Leafy greens
Meat and poultry Eggs in their shells
Marinated meat and poultry Soft cheeses
Baked goods Mayonnaise and salad dressing

Before freezing your meal prepped dishes, it’s crucial to follow specific guidelines to preserve their flavor, texture, and safety. Here are a few essential tips for safely freezing meal prepped foods:

  1. Ensure your food is at room temperature before freezing. Hot or warm food may cause condensation and freezer burn.
  2. Use high-quality freezer-safe containers to prevent freezer burn and maintain the food’s quality.
  3. Label the containers with the date and contents of the food to keep track of what you have in the freezer.
  4. Leave enough space in the container to allow for expansion when frozen.
  5. Freeze the food as soon as possible to maintain freshness.

Freezing your meal prepped food is a great option for those who want to extend their meals’ shelf life beyond a few days. By following the above tips, you can ensure that your food remains safe and tastes as delicious as when it was first made.

Q: How often do I need to meal prep?

Meal prepping is a great way to save time during the week and make sure you’re eating healthy, wholesome meals. One question that often comes up is how often you need to meal prep. The answer really depends on your schedule and lifestyle. Here are some factors to consider:

Factor Meal Prep Frequency
Work Schedule Weekly
Travel Schedule Before Trips
Family Size As Needed
Fitness Goals Weekly or Daily
Dietary Restrictions Weekly or As Needed

If you have a consistent work schedule, it’s a good idea to meal prep once a week to make sure you have healthy meals on hand throughout the week. If you have a busy travel schedule, you may want to meal prep before trips to ensure you have healthy meals to take with you on the go. For those with larger families, meal prepping can be done as needed to accommodate different schedules and preferences.

If you have fitness goals, such as building muscle or losing weight, meal prepping can be done weekly or even daily to make sure you’re getting the right balance of macronutrients. If you have dietary restrictions, meal prepping can be a lifesaver and can be done on a weekly basis or as needed to make sure you’re staying within your dietary limitations.

In the end, the frequency of your meal prepping really comes down to your individual needs and preferences. Whether you’re meal prepping once a week or multiple times a week, it’s a great way to save time and make sure you’re eating healthy, nourishing meals.

Q: Do I need to cook everything beforehand?

When it comes to meal prep, many people wonder whether they should cook everything beforehand or not. The short answer is that it depends on the recipe and personal preference. Some dishes, such as salads or smoothies, don’t require any cooking at all, while others may need to be partially or fully cooked before being stored.

Here are some things to consider:

  • Cooking in advance: This option can save you time during the week and allow you to quickly grab and reheat your meals. However, some foods may become soggy or lose their texture when stored in the fridge for too long.
  • Partially cooking: Some recipes may benefit from being partially cooked, such as meats or vegetables that you plan to roast or stir fry later. This helps cut down on cooking time during the week while still allowing you to cook the food to your preference later on.
  • Raw prep: Raw meal prep involves cutting up and portioning out fresh ingredients that can be quickly assembled later. This is a great option for salads or snacks like cut-up veggies and hummus.
  • Combination: For some recipes, it may make sense to partially cook some ingredients while leaving others raw. For example, you could roast some vegetables for a salad while leaving the greens and dressing separate until you’re ready to eat.

Ultimately, the decision to cook everything beforehand depends on your personal preferences, the recipes you plan to make, and how long you plan to store the food. Experiment with different methods to see what works best for you and your schedule.

Frequently Asked Questions

Q: What are some benefits of meal prepping?

A: Meal prepping can save time, help you make healthier choices, and save money on groceries.

Q: How do I plan my meals ahead of time?

A: Start by making a meal plan for the week and grocery shopping based on that plan. Prep ingredients in advance to make cooking easier.

Q: What are some good quality containers for meal prepping?

A: Glass or BPA-free plastic containers with tight-fitting lids are great for meal prepping.

Q: Can I use the same ingredients in different ways when meal prepping?

A: Yes, using the same ingredients in different ways can save time and reduce waste.

A: Meal prepped food can last for 3-4 days in the fridge.

A: Yes, meal prepped food can be frozen for later use. Just be sure to label and date the containers before freezing.

A: Meal prepping can be done once a week or every few days, depending on your schedule and preferences.

A: Not necessarily. Some ingredients, such as raw vegetables or grains, can be prepped in advance and cooked when needed.

Q: What are some easy meal prep ideas for vegetarians?

A: Quinoa bowls, burrito bowls with beans and veggies, and roasted vegetable sheet pan dinners are all great vegetarian meal prep options.

Q: Can meal prepping help with weight loss?

A: Yes, meal prepping can help with weight loss by promoting healthy food choices and reducing the likelihood of impulse eating or ordering takeout.