61 Healthy Meal Prep Recipe Ideas For Easy Meals This Week | Swift Wellness (2024)

Regardless of why you are meal prepping, we have a feeling that you’re looking to save time in your busy life by creating meals ahead of time. We can relate — there is nothing easier than being able to reach into your fridge and pull out overnight oats for a quick and easy breakfast when you don’t have time to cook. Or, bringing your own work lunch to avoid spending money going out to eat every day.

However, sometimes busy lives mean that we don’t have time to sit and research what to meal prep for the week. In fact, finding good meal prep ideas can be daunting and overwhelming, at best. Spending hours scrolling through mouth-watering pictures on Pinterest might seem like a good idea. That is, until you realize you’ve pinned 90 ideas, but made a grocery for exactly…zero.

So, we’ve compiled this list of some of our favorite easy meal prep recipes to give you inspiration to get through the work week with healthy, quick, and money-saving ideas that you can make on the weekend to stave off those Monday blues.

How To Meal Prep For The Week

So, where to begin? If you think it sounds challenging or time-consuming, think again. With a little pre-planning, meal prepped meals will save you time in the long run and prevent the stress of opening up the refrigerator and asking yourself: What’s for dinner? (Or breakfast, for that matter.)

Start With a Plan

You know yourself best: what foods you like (or don’t), whether you like hot or cold meals, where you need to save the most time in your day, and ultimately, how much time you want to spend cooking!

Lay out your week on a calendar and start making a note of what meals (and how many) you need to meal prep. If you are someone who is heading to the office, meal prepping for you might look like creating healthy lunch ideas. Do you need to prep a work lunch Monday through Friday? Take note of any days that you might have meetings, out-of-office days, or simple adjustments to your schedule so that you can take an inventory of just how many meals you might need to make. Do the same for dinner and breakfast meal prep, too.

From there, decide on how much time you want to spend in the kitchen. A common misconception surrounding meal prepping is that creating weekly recipes means spending all day in the kitchen. While you could, you don’t have to!

If you only need a few meals during the week: Recipes that you can make in large quantities (such as soup, shredded chicken, or pasta dishes) can be a go-to option that is ultra-fast.

If you want super quick and easy meal prep ideas: Utilizing kitchen appliances—such as air fryers and Instant Pots—can make meal prep as easy as pressing a button. Or, making one pot (or one sheet) meals will mean less clean up!

If you want pre-portioned meals: Creating recipes that you can mix and match (such as chicken meal prep alongside veggies, rice, or pastas) can be an easy way to create ready-to-eat meals that you can grab and take for lunch or dinner. Even better, pre-portioned meal prep containers can be the perfect solution for anyone looking for assistance in controlling dietary needs.

If you don’t want to cook at all: Just because you are meal prepping doesn’t mean you have to turn on the stove or the oven. In fact, overnight oats is an easy, healthy breakfast idea that only requires mixing the ingredients and leaving overnight!

But, if you are someone who easily gets bored with eating the same things, this is where a menu comes in!

Create a Menu

One of the easiest (and most cost-effective!) ways to approach meal prepping is by creating a menu. By first assessing your needs and creating a plan, you can choose easy meal prep recipes that fit your life and busy schedule. Then, by inserting those meal prep ideas into your menu, you can create a grocery list that is both budget-friendly (in store) and cuts down on waste (at home).

Have you ever went to the grocery store, only to come home to find that you already had the ingredients that you just purchased? It happens far too frequently and that is money that could be best saved for another trip. If you create a menu for the month, you can take advantage of shopping grocery store sales or buying in bulk—at stores like Costco or Sam’s Club—without buying more than you need, accidentally.

A menu also means that you can control how much of each item you buy. There is nothing worse than watching produce slowly turn to mush in your refrigerator drawers because you either bought too much, forget it was there, or didn’t know what to cook with it.

The same can be said about non-perishable goods. Extra cans of vegetables or boxes of pasta often sit on pantry shelves for ages without being used in meals, even though they could be quickly combined to make fast lunches for the week!

Set a Cooking schedule

Once you have your meals planned and your menu prepared, it’s time to start cooking. Set aside time during your week (we love a Sunday meal prep) and create your dishes! Many of the most common meal prep ideas often allow you to cook multiple things at the same time. This allows you to cut down on the total time it takes to meal prep for the week, and it also means less clean up!

Setting a cooking schedule in advance can also help you to stay more committed to making these meals each week. Much like an appointment in your calendar, if you set a date and time to create these meal prep recipes, you’ll be less likely to order take out at the last minute!

Plus, setting aside a specific amount of time to meal prep can cut down on the dread that you might feel when thinking about the task. For example, knowing that you’ll be done in two hours feels much less overwhelming than thinking about making 10 meals for the week.

No matter whether you are looking for good weekly meal prep ideas for breakfast, lunch, or dinner, there is something in this list that we know will get you excited to jump into the kitchen this week and start cooking!

Smoky Three Bean Chili Bowl

Photo credit: Someone Feed Seb

This easy meal prep is a protein-rich, meatless dinner that will leave nothing to be desired! Not only that, but you can make this spicy and smoky three bean chili in just 20 minutes with a simple recipe that uses mainly store cupboard ingredients!

Chicken Broccoli Braid

Image: Yummy Addition

Looking for a unique chicken meal prep idea? This pastry braid is filled with cheese, broccoli, and chicken. This is a delicious and healthy dinner recipe that's also perfect for lunch, brunch, or parties.

Pear Overnight Oats

Photo credit: Through The Fibro Fog

So simple to make, these pear overnight oats are perfectly sweet and packed with healthy ingredients. All you need to do is make them the night before for an easy breakfast idea.

Homemade Chicken Soup

Photo credit: The Forked Spoon

This is the best chicken soup recipe to make when you’re craving simple, budget-friendly comfort food or feeling under the weather. Made with bone-in chicken thighs simmered into a flavorful broth and filled with tender onions, carrots, celery, and juicy shredded chicken, this soup will have you coming back for seconds (and thirds!).

Tortellini Antipasto Salad

Photo credit: The Sassy Foodie

This Italian tortellini antipasto salad is a mix of your favorite antipasto items and delicious, cheese-filled pasta. Tossed in a light olive oil and vinegar dressing, this antipasto salad is a simple meal prep meal that takes almost no time to make! Consider this perfect as a fast lunch idea or a light summer dinner when it's too hot to turn the oven on.

Veggie Chow Mein

Photo credit: Plant Based on a Budget

This one-pan veggie Chow Mein is a delicious medley of fresh veggies and Asian-style noodles, bursting with savory and umami goodness! It is an easy-to-make lunch recipe that is not only incredibly versatile, but this homemade version is definitely cheaper than ordering at a restaurant.

Make-Ahead Breakfast Burrito

Photo credit: Easy Budget Recipes

These make-ahead breakfast burritos are crave-worthy and a great meal prep idea for busy mornings. They’re freezer-friendly and filled with sausage, hash browns, peppers, eggs, and cheese. This recipe makes eight servings for just $0.90 per serving—the entire recipe costs just $7.16 to make. Talk about a budget-friendly breakfast idea!

Blueberry Baked Oatmeal Cups

Photo credit: Belle Of The Kitchen

When you need an easy and healthy breakfast meal prep idea, these blueberry baked oatmeal cups are an excellent way to start your day. They’re perfect for making ahead and enjoying on mornings when you need to take some to go!

Italian Spinach Soup

Photo credit: Swift Wellness

For those looking for a savory winter meal, this Italian spinach soup is at the top of the list. Packed with spicy sausage (that’s the real secret ingredient) and veggies—including black beans, corn, and of course spinach!—we have to say this is one of the best meal prep recipes on this list (if we do say so ourselves). Keep in the fridge for a quick, healthy lunch idea or freeze it and save it for when you’re craving a bowl of warmth!

Mayo-Free Chicken Salad

Photo credit: Get On My Plate

Want a delicious chicken salad recipe without all the extra? The mayonnaise in this recipe is replaced with a deliciously sweet and tangy honey mustard. Add in a few crunchy veggies and this becomes a simple meal prep idea for a healthy work lunch.

Instant Pot Vegetable Beef Soup

Photo credit: Aubrey’s Kitchen

This Instant Pot vegetable beef soup is the perfect healthy soup recipe! This one pot meal is packed with savory flavor and ready in 30 minutes!

Feta and Spinach Breakfast Egg Muffins

Photo credit: Cinnamon & Sage Co.

These feta and spinach breakfast egg muffins are perfect for those days when you need a great tasting healthy breakfast idea on the go. This recipe is also incredibly easy to make and can be easily customized with whatever ingredients you happen to have sitting in your fridge.

Sheet Pan Salmon and Veggies

Photo credit: Audrey’s Kitchen

This sheet pan salmon and vegetables is one of the easiest healthy meal preps on this list! Plus, this simple recipe is kid-friendly, ready in less than 30 minutes, and has lots of flavor variations.

Roasted Pumpkin Salad With Quinoa

Photo credit: Plant Based On A Budget

Looking for a healthy lunch recipe? This roasted pumpkin salad is full of quinoa, spinach, and walnuts and tossed in a simple zingy balsamic dressing. These super versatile ingredients make it an ideal dish to serve as a bright, flavorful, yet hearty appetizer or side, at potlucks and dinner parties. Even better, you can enjoy this salad warm or cold!

Butternut Squash and Carrot Soup

Photo credit: Love From The Table

This healthy fall recipe features roasted butternut squash, sweet carrots, and spicy ginger for a flavorful soup that will make your whole house smell divine. This soup is ready in about 30 minutes, and the flavor just gets better the next day. Plus, it freezes beautifully for an easy meal prep idea that you can make in advance and store!

Tuna Melt Wrap

Photo credit: Somebody Feed Seb

Nothing is more satisfying than turning a humble can of tuna into a delicious and decadent meal! This tuna wrap is a protein-packed, incredibly flavorful, and budget-friendly lunch idea to try!

Greek Mason Jar Salads

Photo credit: Easy Budget Recipes

When you are looking for extra easy meal prep lunches, these mason jar salads cannot be beat! Each recipe makes six large, filling, and nutritious salads that are not only healthy, but also low-carb and gluten-free. It only costs $11.76 to make 6, and each salad costs just $1.96! If you are someone who wants a work lunch idea that will stop you from eating out, you need to meal prep these this week!

Pesto Pasta Chicken Salad

Photo credit: Our Love Language Is Food

This chicken pesto pasta salad is a quick, easy, and wildly flavorful pasta salad recipe. It’s also a great way to use up any leftover chicken that you might have had from the week or other meal prep. Try this dish for potlucks, picnics, BBQs, or as a light lunch or dinner idea.

Banana Oatmeal Muffins

Photo credit: Cinnamon & Sage Co

These warm and moist banana oatmeal muffins will be your new favorite on-the go-breakfast! With hints of cinnamon combined with sweet banana, they feel more like a breakfast cookie than a healthy muffin! If you often have hectic, short-on-time mornings, this is an easy meal prep idea that the whole family will love!

Old Fashioned Potato Soup With Gnocchi

Photo credit: Swift Wellness

When the weather turns colder, we always seek out our favorite comfort foods. A classic, well-loved recipe, this old fashioned potato soup is full of shredded chicken, bacon, and creamy chunks of potato. The gnocchi becomes pillows of soft dumplings that add a chewy texture to this creamy soup. The best part is you can customize this soup however you like (try adding cheese, broccoli or even some dried chili flakes for a kick!)

Mexican Chicken Tinga

Photo credit: The Sassy Foodie

Tinga de pollo (Chicken Tinga) is the perfect recipe for a hearty, flavorful, and quick meal! The Instant Pot makes this shredded chicken tinga a weeknight-friendly meal, literally cutting the stewing time in half! Cooked in a flavorful chipotle and tomato broth, this chicken is anything but boring! Even better, this chicken meal prep can be used to make a wide variety of dishes so you can cook once and have endless options all week.

Mexican Macaroni Soup

Photo credit: Maricruz Avalos

Mexican macaroni soup is loaded with ground beef, vegetables, and pasta. It is hearty, budget-friendly, and so easy to make. This is one of the best lunches or dinners for a cold and dreary day.

No Milk Overnight Oats

Photo credit: Sunglow Kitchen

These overnight oats are thick, creamy, delicious, and made with absolutely no milk! They require only five minutes of prep and are perfect for a healthy breakfast idea on the go. Enjoy with peanut butter, berries, bananas, or your favorite toppings!

Cinnamon Swirls

Photo credit: My Morning Mocha

We think that delicious puff pastry cinnamon swirls are the perfect combination of one part easy breakfast idea, one part sweet treat. Made with ready-made puff pastry, it takes only 30 minutes to make!

Chicken Teriyaki Bento Box

Photo credit: Gathering Dreams

This Chicken Teriyaki Bento Box showcases pan-seared teriyaki-glazed chicken, spicy edamame, rice, and a simple soy/sesame-dressed salad. Prepare this healthy spread of Japanese-inspired dishes the night before for a healthy lunch the next day.

Easy Taco Soup

Photo credit: Get On My Plate

This easy taco soup recipe is freezer-friendly and can be made in the crockpot or (quickly!) on the stovetop for a delicious bowl at dinner.

Air Fryer Turkey Meatballs

Photo credit: Simply Scrumptious Eats

Ground turkey meatballs made in the air fryer are an affordable and easy meal prep recipe, bursting with flavor and oh-so-simple to make. This air fryer meal is assembled and cooked in 20 minutes, ideal for a fast weeknight dinner recipe.

Spiced Turkey Stew

Photo credit: Through The Fibro Fog

A hearty evening meal for the entire family, this spicy turkey stew is packed with flavor from ginger, garlic and spices. And say goodbye to lengthy cleanup—this recipe can be made in a skillet. Prepare ahead of time for an easy dinner!

Chicken Feta Spinach Burgers

Photo credit: Balance With Jess

These healthy chicken burgers combine ground chicken, fresh spinach, and salty crumbled feta, with delicious Greek flavors. You can cook these homemade patties on the stovetop, but you can also grill, bake, or toss in the air fryer, if you prefer. Gluten-free, ready in less than 30 minutes, and you only need 6 ingredients!

Korean Marinated Eggs

Photo credit: Mikha Eats

Make the most flavorful eggs with minimal effort! These Korean marinated eggs are a cheap, protein-filled unique breakfast idea that'll make busy mornings so much easier.

Chicken Lo Mein

Photo credit: Drive Me Hungry

This chicken lo mein is made with egg noodles, tender chicken, and a savory lo mein sauce! It’s quick, easy, and reheats well for a lunch bowl or fast dinner!

Nui Xao Bo (Vietnamese Stir Fried Macaroni)

Photo credit: Balance With Jess

Nui Xao Bo, or Vietnamese Stir Fried Macaroni with Beef, is one of the easiest and most delicious meals ever! It's made with ground beef, elbow pasta, tomato paste, oyster sauce, and garlic for an explosion of flavor. It's great for kids and an easy weeknight meal that you can prepare in just 30 minutes.

Mediterranean Meal Prep Lunch Box

Photo credit: Gathering Dreams

This Mediterranean meal prep lunch box is incredibly simple to make and filled with wholesome, fresh ingredients. It’s full of veggies, protein-rich chickpeas, and creamy hummus. Ready in around 20 minutes, it’s perfect to add into your weekly meal prep rotation for a quick lunch at work or school.

Roasted Tomato White Bean Stew

Photo credit: Sunglow Kitchen

This roasted tomato and white bean stew is spicy, hearty, and comforting! It's made with healthy pantry ingredients and is a simple meal prep idea that you can freeze and enjoy later

Italian Meatballs

Photo credit: Drive Me Hungry

These Italian meatballs make an easy, satisfying lunch or dinner! They can be made ahead and baked in the oven for easy cleanup!

Apple Pie Overnight Oats

Photo credit: The Littlest Crumb

These creamy apple pie overnight oats taste like dessert for breakfast! Infused with apple, maple, brown sugar, cinnamon & nutmeg for a comforting fall blend of flavors. An easy breakfast idea to make in advance for the week.

Keto Butternut Squash Soup

Photo credit: Sugarfree Londoner

This butternut squash soup is ready in just 25 minutes. It is packed with nutrients and a satisfying lunch or dinner that can be prepped ahead of time.

10 Minute Peanut Noodles

Photo credit: Served From Scratch

Ready in just minutes is a new favorite, these 10 Minute Peanut Noodles! All you need are just a few simple ingredients to make this vegetarian peanut butter noodles recipe, which is creamy, flavorful, and perfect for a super quick, filling, and tasty lunch or dinner!

Spicy Chicken Meal Prep Bowls

Photo credit: Primavera Kitchen

Plan ahead for the week with these Whole30, paleo-friendly, gluten-free, and low-carb Spicy Chicken Meal Prep Bowls, packed with spicy chicken, roasted green beans, broccoli, and mashed cauliflower. Yum!

Chicken Tinga Tostadas

Photo credit: Simply Scrumptious Eats

Chicken Tinga tostadas are delicious and our favorite cheap weeknight meal! Using budget-friendly ingredients and done in under 30 minutes, they’re also a meal prep idea that is easily customizable for picky eaters.

Pumpkin Steel Cut Oats

Photo credit: I Heart Vegetables

These pumpkin baked oats are great for a delicious meal prep breakfast. Besides, who doesn’t love pumpkin flavors in the fall?

Orzo Mac and Cheese

Photo credit: Sunglow Kitchen

This creamy orzo macaroni and cheese packs a ton of flavor in every bite! The orzo adds a unique twist to a classic dish that is at the same time savory, comforting, yet so easy to make. The best part is that it comes together in less than 30 minutes!

Teriyaki Chicken Meal Prep Bowl

Photo credit: iFoodReal

This teriyaki chicken meal prep features lean chicken breast, bright crispy snap peas coated in a healthy teriyaki sauce, and brown rice. We are sure that this is a work lunch idea that will make your co-workers jealous!

Easy Taco Pasta

Photo credit: The Clean Eating Couple

Let’s say Yes please! to the best one pan dinner! Healthy, cheesy, and delicious, this recipe for taco pasta is great for a quick 30 minute dinner, especially on nights you just don’t feel like cooking or cleaning up.

Chocolate Baked Oats

Photo credit: Chocolate Baked Oats

Calling all chocolate lovers out there! These easy chocolate baked oats are the perfect healthy breakfast when you're craving something sweet! They're made with just ten simple pantry staples and take just 10 minutes to throw together before baking.

Apple & Butternut Squash Soup

We don’t think anything says fall in a bowl quite like this soup. It takes just 30 minutes to make six servings of this creamy butternut squash soup that can be stored well in the fridge or the freezer!

Shake & Bake Chicken Tenders

Photo credit: The Feathered Nester

Shake and bake brings us right back to our childhood! But, we also know that homemade always tastes better than a store-bought package. These chicken tenders can be made in the oven or the air fryer for a delicious meal prep idea that kids will love! For a healthy dinner idea, make your favorite vegetables as a side and get creative with dipping sauces!

Healthy Breakfast Meal Prep Bowls

Photo credit: Primavera Kitchen

If you like to wake up to breakfast already made, this breakfast meal prep bowl is for you. A savory sweet potato frittata, roasted cashews, and berries are all you need to have nutritious breakfast every day of the week. Plus, you can customize your sides to suit your tastes and prevent getting bored with the same daily breakfast.

Kale Mushroom Feta Quiche

Photo credit: The Littlest Crumb

This kale, mushroom, feta and onion quiche recipe is simply the best. Juicy mushrooms, onions and crispy kale with both mozzarella and feta cheeses makes this quiche so tasty. It is so filling and a great healthy breakfast idea for the whole family.

Sweet Potato Chickpea Curry

Photo credit: My Plantiful Cooking

This super simple sweet potato chickpea curry is creamy, flavorful, and incredibly delicious. All you need is a few pantry staples and 30 minutes to make this recipe!

Instant Pot Oatmeal

Photo credit: Two Kooks In The Kitchen

Make a hearty breakfast of perfectly creamy, healthy, and comforting Instant Pot oatmeal, using either rolled or steel-cut oats. Get inspired to transform your oatmeal with yummy toppings and amp up the nutrition for you and your kids for a healthy breakfast idea that is anything but boring.

Southwest White Chicken Chili

Photo credit: The Fit Peach

Warm up from a chilly winter day with a bowl of this creamy stovetop southwest white chicken chili! An extra creamy blend of corn, and beans, and chunks of pulled chicken, this soup is loaded in every bite. You don’t have to wait all day to eat it, either. You can quickly whip it up on the stovetop in 30 minutes for a quick and easy weeknight meal or freeze it to enjoy later.

Ricotta Peppers And Onion Egg Bites

Photo credit: The Fit Peach

Simplify your breakfast with these savory ricotta cheese egg bites! They're supremely fluffy with chopped pepper and onions throughout (just like your Starbucks favorites) and baked to perfection in the oven with a muffin tin. Whip up this recipe before your week begins and enjoy a quick and healthy breakfast all week long!

Chicken Asparagus Bake

Photo credit: The Feathered Nester

This sheet pan chicken and asparagus bake dish is the easiest way to get a healthy dinner on the table fast. Packed with protein and veggies, this dish is simple to make and baked all in one pan!

Spicy Chicken Soup

Photo credit: Aways Use Butter

This is the spicy chicken soup you need when you're craving something cozy and with a bit of a kick. This meal prep idea uses half a chicken (!) and two different types of chili to pack your soup full of flavor & textures. Ready in under an hour, this is a simple recipe that is perfect to prep and freeze for a fast lunch idea later!

Air Fryer Salmon

Photo credit: I Heart Umami

Can you say absolutely no prep time? This air fryer salmon can be cooked straight out of the freezer, meaning you can make it whenever you want. All you need are three ingredients: salt, oil, and salmon fillets.

Easy Instant Pot Shredded Chicken

Photo credit: Recipes From A Pantry

Learn how to make juicy easy Instant Pot Shredded Chicken! This recipe includes options for both spicy shredded chicken and plain shredded chicken. Not matter how you like it, this chicken meal prep is ideal for make-ahead meals that you can customize all week.

Instant Pot Lasagna (Gluten Free Noodles)

Photo credit: Mary’s Whole Life

This Instant Pot lasagna is made with gluten free noodles and is a fabulous one-pot lasagna recipe that the entire family will love. Prepped and ready in 30 minutes, this is an easy, delicious, & kid-friendly weeknight meal!

Ham & Egg Cups

Photo credit: Amy Casey Cooks

Breakfast has never been easier. With only three ingredients, this is a healthy breakfast idea that is ready in a flash.

Massaman Chicken Curry

Photo credit: Always Use Butter

This authentic Massaman Chicken Curry is a flavor-packed curry made in one pot in just 45 minutes. Loaded with coconut milk, chicken, potatoes, and peanuts, it's super creamy, subtly sweet, and not-so-spicy.