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How to Meal Prep for a Busy Week

Life gets tough sometimes, between work, family, and friends you just run out of time. Meals and eating routines are often the first or second thing to go when your schedule gets busy. Learning how to meal prep for a busy week can make a huge difference in your life. Maintaining nutrition will help you stay focused on your goals and relieve stress. This is one of the core reasons for starting Prep Yo Self.

Busy schedules sometimes don’t allow for cooking during the week or even sitting down for a meal. Although it is important to take time to relax and eat for mental health as well. Meal prepping can set you up for a smooth meal routine by having ingredients pre-prepped or entire meals ready-to-go.

Fast food or frozen food often becomes the solution in these situations and that’s not a healthy choice. Occasionally is one thing but when it turns into everyday you may want to review your meal plans.

meal prepping meals for a busy week

When you get busy, every meal can be tough. Breakfast becomes a quick bite out the door if anything at all. Lunch becomes fast-food or vending machine snacks and dinner isn’t much better. This is especially tough if you’re responsible for cooking for more than just yourself. 

Bulk meal prepping for a busy week makes a world of difference. Not all recipes can be completely finished ahead of time however the ingredients can be prepped. Every little thing that you can do to set yourself up for an easy week is worth it.

Schedule your grocery trip

Not having the right ingredients or any food at all in the house is one of the major reasons that people stop off at fast-food on the way home. It’s a lot more work to do an impromptu grocery store trip and then cook when you get home after a long day at work. Make sure you have the groceries ready to go at home before the week starts. Schedule your grocery trip days in advance and stick to it.

Stock up on ingredients for quick meals

meal prepping fruits for a busy week

Meal prepping for a busy week doesn’t have to be pre-cooking entire meals. Sometimes it just means stocking up on ingredients for easy meals and prepping them. Basic recipes or even sandwiches can be delicious with good ingredients and prepping vegetables and proteins ahead of time can make quick lunches and dinners easy. This means it’s more likely that you won’t opt for fast-food every time. 

The important part for this approach is to remember that you have the ingredients in the fridge and actually use them before they go bad. Stock up on shelf stable ingredients to avoid food waste and costs.

Find your favorite recipes

Testing recipes to find the right ones for you and your family takes time. Often these recipes become staples in the meal prep routine. Consider recipes that work well for batch cooking and reheat well. Soups and stews can also be frozen and then thrown into a pot to reheat. There are tons of great recipes that make a large amount of food with less work and money.

Breakfast

Lunch & dinner

Choosing large volume cooking options can also include instant pot or sheet pan recipes. These cooking techniques can maximize delicious food production with little effort. Cooking some chicken or pork in an instant pot on Sunday can yield protein for dinner for nearly the entire week.

Prep Yo Self Resources to help meal prep for a busy week

Tips For Meal Prepping in Batches

Meal prepping hacks can save you time, money, and keep you on your meal plan for longer. There are a lot of tips and tricks that you pick up along the way so we want to share them with you to assist in your meal prepping endeavors. 

  • Organize Your Fridge
  • Choose Good Meal Prepping Recipes
  • Write Out Your Grocery List
  • And more read here
Cheap Dinner Ideas

Tasty dinners don’t need to be expensive to be delicious. Save money by choosing cheaper proteins like chicken, ground beef, tilapia and pair them with budget-friendly side dishes.

  • We love anything stuffed in a tortilla. 
  • Casseroles are a great way to get the biggest bang for your buck with cheap ingredients. 
  • There is nothing more comforting than a warm bowl of pasta for dinner. 
  • And more read here
Meal Prepping Hacks

Cooking can be very time consuming and laborious however it doesn’t have to be. With these tips for meal prepping in batches, or batch cooking, you can be more efficient with delicious meals.

  • Choosing the right recipes
  • Invest in quality food storage containers
  • Utilize your entire kitchen
  • And more read here
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Gluten Free Meal Prepping

Gluten free meal prepping is necessary for some and for others a great option to work into a routine for a nutritional mix up. There are a lot of benefits to changing up diets on occasion and trying something new. A different diet breeds new creative meal routines and helps you discover new recipes and flavors. Less gluten in your meal prepping can be good for calorie management as well cutting out some of the less nutritional aspects of food like preservatives and overly processed grains.

Foods to include in your gluten free meal prepping:

  • Fruits and vegetables
  • Beans, seeds, legumes and nuts in their natural, unprocessed forms
  • Eggs
  • Lean, non processed meats, fish and poultry
  • Most low-fat dairy products

Not all grains contain gluten, gluten free grains include:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn — cornmeal, grits and polenta labeled gluten-free
  • Flax
  • Gluten-free flours — rice, soy, corn, potato and bean flours
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice, including wild rice
  • Sorghum
  • Soy
  • Tapioca (cassava root)
  • Teff

Always read the nutritional labels, even on products with “Gluten Free” labels. Foods that contain wheat, barley, rye or triticale — or an ingredient derived from them — must be labeled with the name of the grain in the label’s content list.

Oats are naturally gluten free however they’re often grown in fields with other wheats or processed in the same facility as other wheats. This causes cross contamination and can be difficult to predict. If you have celiac disease, it may be better to play it safe.

There are also a lot of foods that don’t specifically contain wheat, barley, rye or triticale but do contain gluten. These foods commonly contain gluten as a thickening or binding agent, flavoring or coloring.

Foods to consider avoiding

  • Beer, ale, porter, stout (usually contain barley)
  • Breads
  • Bulgur wheat
  • Cakes and pies
  • Candies
  • Cereals
  • Communion wafers
  • Cookies and crackers
  • Croutons
  • French fries
  • Gravies
  • Imitation meat or seafood
  • Malt, malt flavoring and other malt products (barley)
  • Matzo
  • Pastas
  • Hot dogs and processed lunch meats
  • Salad dressings
  • Sauces, including soy sauce (wheat)
  • Seasoned rice mixes
  • Seasoned snack foods, such as potato and tortilla chips
  • Self-basting poultry
  • Soups, bouillon or soup mixes
  • Vegetables in sauce

There are valuable nutrients that are missed on a gluten-free meal prepping diet. If you’re avoiding gluten for medical reasons, speak with your nutritionist or doctor for alternative options for replacing these nutrients. 

Vitamins and nutrients missing from gluten free diets:

  • Iron
  • Calcium
  • Fiber
  • Thiamin
  • Riboflavin
  • Niacin
  • Folate

Prep Yo Self gluten free meal prepping recipes are created to be delicious, nutritious, and easy to cook on a busy schedule. Our recipes are also designed to store and reheat well for a meal prepping lifestyle.

All Gluten Free Recipes

Popular Gluten Free Meal Prepping Recipes

glass cup with chia pudding topped with mixed berries

Chia Pudding with Mixed Berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping! This post may contain affiliate links.…

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round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Grilled Asian Skirt Steak with Roasted Bok Choy

Grilled Asian Skirt Steak with Roasted Bok Choy and Mushrooms is your gateway to delicious, health-conscious, budget-friendly meals that won’t leave you chained to the stove. Embrace the convenience, revel in the flavors, and let this recipe elevate your meal prep game like never before. You’ll definitely indulge in the gratification of crafting this scrumptiuous…

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round plate with salmon with creamy sun-dried tomato sauce and asparagus

Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce

Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce and Roasted Asparagus is a fantastic meal prep easy salmon recipe option that brings the flavors of a high-end restaurant right to your own dining table. With its combination of succulent salmon, tangy sun-dried tomatoes, creamy sauce, and crispy asparagus, this dish is a true winner.

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Gluten Free
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Low Carb Meal Prepping

Low carb meal prepping is nothing new but sometimes it helps to have a refresher and perhaps learn some new things. Low carb diets and meal routines have been around for decades and for many reasons. Many people use them to lose weight while others use them to manage health conditions, either way incorporating low carb diets can be effective for some people who want to consider mixing it into their meal prep.

Low carb meal prepping can be especially difficult for people with busy schedules. Sandwiches are so easy. Classic American sides like potatoes and corn are fast. Busy schedules often push nutrition to the backseat. It’s important to learn and practice healthy eating, especially when you’re busy, to stay physically and mentally healthy. 

Not all carbs are created equal. Carbohydrates are a macronutrient found in many food sources and they come in different forms and can differ in nutritional value and have different effects on health. Many are found in a lot of forms such as simple sugars and starches. Many different foods provide carbs in these forms. From breads, milk, cookies, potatoes, soft drinks, corn and so much more. These types of high carb foods that come in simple carbohyrdate forms make up a big portion of American diets and consuming too many in an unbalanced diet can be unhealthy. 

whole grain bread for low carb meal prepping

Carbohydrates are one of your body’s primary sources of energy and not all are unhealthy, especially complex carbs. There is no need to avoid them completely, and knowing how to incorporate them into your diet in moderation is key. Knowing your body’s carbohydrate needs is important and discussing this with your doctor or nutritionist is a good idea. The type of carbs is important as well and can be more important than the volume. 

Healthy carbs that come in the form of complex carbohydrates can be found in minimally processed, more natural, foods such as whole grains, beans, vegetables, and fruit. These foods are a great source of fiber and other nutrients. These complex carbohydrates are digested more slowly and can help control your blood sugar to prevent spikes and also help keep you feeling full longer. The balance of carbs to other nutrients is great for these types of foods. Including whole grain options in a meal and pairing it with high protein and high fiber foods in a balanced meal makes it a healthier choice.

Unhealthy simple carbohydrates are essentially the opposite. Overly processed foods like white bread, pastries, and sodas. These foods contain far less nutrients and fiber and much more sugar and fat and are digested quickly and spike the blood sugar. 

fresh fruit and juice for low carb meal prepping

When picking out ingredients for your low carb meal prepping, pay attention to the first few ingredients on the back of the container and read the nutrition label to see and look for options with no added sugar. Just because the food claims to be low carb doesn’t mean that it actually is. For example, some items that appear to be healthy such as yogurt may have added sugar. Other examples include beef jerky or sausage, but some are flavored with added sugar. Instant oatmeal does not provide the same level of whole grain as an old fashioned oat or steel cut oat. Opt for fresh fruit instead of juices. Whole fruit contains significantly more fiber and less sugar than most juices.

Low carb meal prepping can be easy once you learn great low carb recipes or ingredient substitutions. Many recipes can be altered to include healthier options while retaining the same flavor. Another option is to find common foods made with vegetables.

  • Instead of traditional pasta: vegetable pastas, squash noodles
  • Instead of chips: cheese crisps, organic pork rinds, or vegetable chips
  • Instead of potatoes: mashed cauliflower, beans
  • Instead of sodas: flavored sparkling water
  • Instead of white bread: keto breads, lavash breads, almond flour breads
  • There are many low carb or keto versions of popular ingredients as well such as tortillas.

Numerous diets, particularly new trending ones, suggest replacing some carbs with fats which can be a healthy option if managed appropriately. If that is the case, the incorporation of healthy fats like avocados and nuts into your meals, can be a fantastic choice when approached mindfully. While it’s not advised to completely overhaul every single meal with this approach, it’s important to acknowledge that individual dietary needs vary, and what works wonderfully for one person might not suit another’s unique digestion and nutritional requirements.

Low Carb Meal Prepping Recipes

All Low Carb Meal Prepping recipes

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Beef Zucchini Nachos

Beef Zucchini Nachos, your new meal prep superheroes. It’s like getting all the joy of restaurant nachos without the guilt or the hit to your wallet. So go on, get cooking, and enjoy every delicious, crunchy, and flavor-packed bite! This post may contain affiliate links. Please see our privacy policy for details. Why We Love…

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Easy Air Fryer Steak Kebabs Recipe

Air fryer steak kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer.  Ease of Making: Easy Kebabs are traditionally cooked on a skewer over…

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Ground Beef Meal Prepping

ground beef with spaghetti bolognese

Ground beef meal prepping is one of the best set of skills and recipes to improve your meal routine. Ground beef is versatile, quick and easy to cook. Most cuisines in the world use some kind of ground beef. From meatloaf to meatballs, from tacos to lettuce wraps, ground beef can do it all.

Not all ground beef is the same. Knowing the right ground beef for the recipe, your dietary needs, and for meal prepping is important. 

Ground beef meal prepping is affordable but that doesn’t mean you should always buy the cheapest ground beef that you can find. Quality ground beef is worth the money. It tends to be healthier and tastier. This is especially important for meals like hamburgers or meatloaf, any recipe that focuses on the flavor of the ground beef as opposed to a lot of sauces or seasonings.

meatloaf patties

Fatty Ground Beef (70% Lean, 30% Fat)
One of the most common ground beef options at the grocery store is 70% lean beef mixed with 30% fat. This makes the ground beef flavorful, juicy is a great choice for hamburgers or recipes with chilis involved. The fat can cool down the heat of the chilis and retain the flavor. Expect your final food volume to be lower if you use this type of ground beef. Much of the contents will melt away since it’s fat so you may want to make portions bigger than you would expect.

Medium Ground Beef (80% Lean, 20% Fat)
This is another of the most common ground beef types that you’ll find. Medium ground beef is a little less fatty which makes it a better choice for meal prepping recipes that will mask a bit more of the flavor. Tacos, spaghetti, casseroles are great examples of times to use medium ground beef over fatty or lean mixtures.

Lean Ground Beef (85% Lean, 15% Fat)
Lean ground beef can often be interchanged with medium ground beef and depending on your grocery store this can be hard to find. 

Extra Lean Ground Beef (90 – 95% Lean, 5 – 10% Fat)
This is the last most common ground beef type that you’ll find at your grocery store. Depending on the brand, it’ll have slightly different ratios but is essentially the same. This is a healthier option to the others since it starts out with less fat so there is less that you need to remove from the beef when cooking. This is a great option for use in recipes that are adding moisture back into the meal by other means. Cooking with fats or oils from other sources like chili oil can replace the ground beef fat and bring new flavors to the dish.

Ground Sirloin or Ground Round
This has become more common at grocery stores and is more expensive but also from a better cut. If you don’t mind the extra cost and you’re really looking for something with a bit more flavor, this is an excellent option. These products tend to be on the leaner side so if you’re health conscious but still want that beef flavor, consider this as the best option.

Blended Ground Beef
Many stores offer their own blends which can change from day to day but offer a more unique and personalized experience. There is something special about interacting with your local butcher, even if it is a large grocery store, and using the products you know were made in house rather than a big factory. If that’s important to you. Also, if you’re buying enough ground beef you can have a custom blend made for you by the butcher as well. If you have specific dietary needs, this is a good option.

Great Ground Beef Meal Prepping Recipes

Hamburgers
The classic hamburger is an easy and quick meal to make and there are tons of different combinations that you can do with ground beef. Mix in peppers, herbs, and cheeses for a unique hamburger experience. Obviously when storing hamburgers you should store the patties as separately as possible so they don’t stick together, especially if you apply cheese when cooking. Store the buns and veggies in separate containers or use a meal prep container with multiple compartments.

Tacos and Burritos
Ground beef tacos are another super easy meal to whip up. A bit of taco seasoning added to the cooking ground beef and you have multiple ways that you can use it. Prep your veggies, beans or rice and you can create a tasty and nutritious meal.

Spaghetti Bolognese
Spaghetti with a meat red sauce is one of the original ground beef meal prepping recipes. It’s easy, quick, and can make a ton of food affordably. It also stores and reheats very well. It’s filling and tastes great on top of everything. This is a definite go-to meal for the busy work weeks.

Meatloaf
Another classic ground beef meal prepping recipe is meatloaf. This is a meal that really can be anything that you want it to be. Adjust the recipe to fit your particular tastes. Substitute veggies and spices and you’ll find meatloaf to really be a general term for a dish that can be anything you want it to be. It can also be very healthy if you adjust your ground beef, vegetables, and sauces to be healthier.

Stir-Fry
Ground beef stir-fry can be an easy and quick meal that can be made in any volume that you like. Change up the spices and veggies that you use to make tons of variations of a stir-fry and appreciate different profiles. This can also bring a different texture to ground beef if you’re getting tired of the same ground beef experience. Beef and Broccoli is a popular option by the way.

stuffed lasagna peppers

Stuffed Peppers
Ground beef meal prepping can be fun and colorful. Stuffed peppers with ground beef bring the color of the bell peppers, not to mention the sweetness, with the savoriness of the ground beef. Add some additional veggies on top and some healthy melted cheese for a delicious meal.

Casseroles
Casseroles are an old classic for ground beef as well as ground beef meal prepping. Casseroles are a great option for mixing many different ingredients, easy cooking, and can make a lot of food easily. There may be more casserole recipes available than any other recipe types so you’ll have plenty of options to mix up the routine.

Beef and Rice Bowls
One of the best and easiest recipe types for ground beef meal prepping is beef and rice. It sounds so simple but there are limitless ways for you to season the beef, tons of veggie combinations to put with it, and you can spice the rice or use different types of rice. These are perfect recipes for stepping outside of your normal routine as you can always mix it up later or add additional sauces if it doesn’t turn out like you wanted.

meatloaf patties

Baked Meatloaf Patties and Roasted Green Beans

Love the comfort of meatloaf, but don’t want to wait too long for the prep? Here’s a twist on a meatloaf-recipe family favorite using burger patties. This post may contain affiliate links. Please see our privacy policy for details. While classic meatloaf recipes are normally baked in a loaf pan, we opted for using hamburger…

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stuffed lasagna peppers

Stuffed Lasagna Peppers

Here’s a low-carb, gluten-free version of lasagna that has all the hearty flavors of the classic lasagna dish. Best of all, the tasty ingredients are all packed in sweet and vibrant bell pepper cups. This post may contain affiliate links. Please see our privacy policy for details. Now, we know that lasagna can sometimes be…

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Top 10 Seafood Meal Prep Recipes

Smoked Salmon and Fruit Salad

Seafood meal prep recipes can be some of the most delicious and varied meals in your routine. Seafood is versatile and pairs with a unique set of flavors so different from beef and chicken. Tilapia, Salmon, Tuna, Shrimp, and so much more. The seafood aisle at your local grocery store has so many amazing choices and each ingredient can be used in so many ways. Start your seafood meal prep adventure with our top 10 most popular seafood meal prep recipes.

1. Easy Shrimp Ramen

By far our most popular seafood meal prep recipe is our Easy Shrimp Ramen recipe. We can’t recommend it enough!

Ramen is easily one of our favorite dishes at PrepYoSelf, especially heading into fall. As the weather cools there’s nothing better than a warm bowl of homemade ramen noodle soup. Even better, our Easy Shrimp Ramen is loaded with healthy ingredients with powerful benefits like the antioxidants in mushrooms and vitamins in bok choy. Antioxidants…

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2. Baked Salmon with Butternut Squash

Fresh baked salmon is one the best seafood meal prep recipes. The nutrition and flavor is unbeatable. Paired with butternut squash noodles makes for a light meal that satiates the appetite. Salmon is always a great choice of fish for meal prep.

This meal prep Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes. Easy of Making: Easy When it comes to eating healthy, it’s all about including a…

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3. Tilapia with Zucchini and Bell Peppers 

One pan meals are great for cooking food simply. Simpler can be better for seafood as well. It’s easier to get the cook on the fish right when there is less to pay attention to. The zucchini and bell peppers provide a great contrast and healthy side to the Tilapia.

pan-seared-tilapia-with-zucchini-and-bell-peppers

Sheet pan meals are great for meal prepping. Our Tilapia with Zucchini and Bell Peppers meal prep recipe is quick and delicious. The perfect seafood recipe for dinner on a busy week.

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4. Air Fryer Shrimp and Pineapple Kebabs

Shrimp kebabs are a favorite. The vegetables and pineapples work perfectly with the shrimp and it’s a beautiful dish. This is seafood meal prep recipe is great for impressing on week nights. Looks like a lot of work but it’s really actually simple.

shrimp kebab

Quick and easy Air Fryer Shrimp and Pineapple kebabs filled with tropical flavors that you’re going to love for your weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why We Enjoy These Air Fryer Shrimp Kebabs Food on skewers always just makes it more fun to eat!…

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5. Grilled Balsamic Salmon with Watermelon Salad

This unlikely trio of flavors is an amazing contrast of flavors and colors. The balsamic drizzle blends the savory flavors of the salmon with the sweet watermelon. The juicy fruit and light, flaky fish is delicious and light. This recipe is a great way to mix up the routine as it’s very different and the experience is unique.

salmon and watermelon salad

If you’re looking for a way to figure out what to do with so much watermelon, try this refreshing watermelon and mozzarella salad served with grilled salmon. This post may contain affiliate links. Please see our privacy policy for details. Watermelon is such a refreshing fruit that provides so many nutrients. We replaced tomatoes with…

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6. Baked Pine Nut Crusted Tilapia with Spinach

Pine nut crusted tilapia is a wonderful preparation and this super healthy meal is very light and quick to make. This is a great seafood meal prep recipe as it’s easy to reheat and keeps well.

pine nut fish and spinach

If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach. This post may contain affiliate links. Read the disclosure policy. Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep…

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7. Smoked Salmon and Fruit Salad

This interesting take on salads will definitely be a mix up in your routine. The unique pairing of smoked salmon and fruits and veggies.

Smoked Salmon and Fruit Salad

Smoked salmon with fruit salad sounds like an unlikely pairing however if you haven’t tried it you will be amazed. The smoky, salty salmon mixes perfectly with the medley of fruit. The fruit brings out the flavor of the salmon and the salmon highlights the sweetness of the fruits.

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8. Healthy Shrimp And Bacon-Wrapped Broccolini

What’s better than shrimp? It’s bacon. Bacon wrapped Broccolini. This is a great side for a meal or a full meal prep. Tasty and easy to eat with your hands.

shrimp and asparagus

Perfect for a party appetizer, side dish, or as a pre-meal snack to impress, our shrimp with turkey bacon wrapped broccolini is a crowd pleaser no matter the crowd you’re trying to please. Who doesn’t love bacon? Psychopaths that’s who. (Sorry vegans, we will let you slide.) Ease of Making: Easy In this recipe, we…

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9. Smoked Salmon English Muffin

The classic breakfast of smoked salmon and an English muffin. The avocado and cucumber help round out the flavor and creates a buttery texture on the muffin. The fatty avocado and salmon is a delicious blend of flavors that features a very satisfying eating experience.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day! This post may contain affiliate links. Please see our privacy policy for details. Why…

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10. How To Make Shrimp Soba Noodle Salad

Shrimp and noodle salad is a different take on the usual salad recipe. This seafood meal prep is easy, visually stunning, and delicious. It’s a great choice for an office meal or a meal on the go. It’s also a versatile recipe as the vegetables can all be substituted out easily to fit your taste preference.

shrimp soba noodles

Shrimp soba noodle salad is one of our favorite Japanese recipes and is incredibly easy-to-make, so it’s perfect for beginners. The soba noodle is in an underrated noodle that falls second to ramen in popularity and use. However, this buckwheat based noodle is as versatile as it is healthy, move over ramen there’s a new…

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More about Seafood Meal Prep:

  • Choose the right seafood: Fresh seafood is preferred and picking the right seafood takes practice. The cost can fluctuate significantly as well as quality. Experiment with different types of seafood and different stores.
  • Safe storage: Seafood is highly perishable storage is crucial. Try to use any thawed seafood within a couple of days of purchase. You’ll find the smell of the seafood very telling about the freshness. It’s better to be safe and buy what you’ll use soon or freeze it.
  • Cook lightly: Seafood typically cooks quickly and has a tight window for the optimal internal cooking temperature. This takes practice and learning the cooking tools that you’re using. How your stove heats up, how your pan reacts, it all makes a difference.
  • Seafood safety: Seafood has a different set of rules from steak and chicken. In some ways it can be easier but in others it can be strict. If you’re not comfortable cooking seafood, do your research and test as you go.
  • A whole new world of flavors: Seafood meal prep is amazing. It opens up a whole new set of flavors and combinations that you can work into your routine. We highly suggest mixing up your choice of protein to keep your meal routine fresh.
View All Seafood Recipes

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Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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High Protein Meal Prep Tips

meatloaf patties

High protein meal prep isn’t just for people trying to build muscles. Protein is connected to much more than that. 

High protein meals help you feel full faster so you won’t be as inclined to binge eat. It also helps with managing appetites so if you are trying to find a good rhythm and routine, add more protein into your diet.

Protein helps lower blood pressure which is a very important health consideration and many people base their entire meal plan around it. High protein foods will help and even if you don’t have high blood pressure now, it doesn’t hurt.

Protein boosts the metabolism, increasing fat burning which will help with weight loss and management. Even if you’re not trying to bulk for the gym but instead lose a few pounds, protein helps.

pork carnitas ingredients - high protein meal prep

High protein diets can also help with the body’s absorption of calcium and improve bone strength and health. It will also improve the rate at which the body heals after injury.

This list of ingredients is not the entire list of high-protein foods; however these are some of the most popular options because of affordability, accessibility, and flavor. These days, many recipes call for high-protein ingredients as the benefits are much more well known. 

Maximizing protein everyday can be tough but it’s easy to make substitutions while you’re meal prepping. Many of these ingredients have long shelf lives and can be stocked in your kitchen until you’re ready to use them. Having them on hand will make it easier to swap them in.

Top High Protein Ingredients

  • Black & Lima Beans: Beans are a great addition to many meals and are so easy to make. They’re also very affordable and have a long shelf life. 
  • Salmon: Salmon may not be the most affordable ingredient on this list but it is high in protein and Omega-3 fatty acids. Salmon can fill you up fast. When buying fish, just like with any other types of meat, look for deals, ask the butcher, buy in bulk and trim/cut yourself.
  • Cauliflower: Cauliflower has become one of the most common vegetable substitutes for carbs and meats. From cauliflower rice to cauliflower buffalo wings. This versatile veggie can do it all. It’s also high in protein so keep some in your meal prep rotation and it’ll be easy to pivot if you want to.
  • Broccoli and Asparagus: Although these veggies are not well known as high protein foods, they’re popular meal prep ingredients and can be good substitutes for other veggies that offer very little protein or nutrients.
  • Eggs: The wonder ingredient, eggs. Versatile, delicious, and high in protein – eggs can be added to almost any dish and prepared in many ways. Eggs should definitely be on your list when your increasing protein in your meal prep.
  • Beef: Ground lean beef is a good affordable option with high amounts of protein. Although it may not have as much protein for the weight as other meats, beef is very versatile and it’s difficult to just eat chicken with every meal. 
  • Chicken and Turkey: Both of these options are great and fairly interchangeable. Turkey tends to be a little cheaper and higher in protein but chicken isn’t far behind it. Try mixing it up between these two and add a bit of variety to your routine.
  • Oats: Oats can be a good option with complex carbohydrates and a good amount of protein that is not meat. If you have a vegetarian or vegan meal plan, oats are a great addition. Just remember to read the label and pay attention to sugars and other ingredients that have been added which may not be great for your diet.
  • Tuna: Especially canned tuna, which provides a large amount of protein, is affordable, and has a long shelf life. Canned tuna can round out a lot of meals with a unique and strong flavor. Consider substituting tuna for other proteins for a healthier option.
  • Spirulina: A biomass of cyanobacteria, which doesn’t sound as appetizing, however it often comes in powdered form and can easily be added to smoothies and juices. Spirulina is a great source of a ton of essential nutrients including protein, vitamin B, and iron.
  • Guava: One of the few fruits on this list, Guava is a sweet, tropical fruit that is delicious, a good source of protein and vitamin C, and a great addition to a lot of meals. Guava goes very well with sweet and tangy sauces, chicken, and salads. 
  • Hemp Seeds: Hemp seeds can be a good addition to your meal to add a bit of crunch and protein. Consider replacing elements of your favorite recipes with hemp seeds to mix it up.
  • Chia Seeds: Much like Hemp seeds, Chia seeds provide a good amount of protein as well as omega-3’s and other essential nutrients. The next time you meal prep, sprinkle some chia seeds on top as a healthy, high-protein garnish.
  • Peas: Peas may not have the most protein but they’re affordable and can be frozen so they last a long time. For meal prepping, this is a great vegetable to keep in the freezer and add to a meal or replace another ingredient to boost the protein.
  • Chickpeas: Chickpeas can be found in a lot of cuisines (especially Mediterranean) and if you’re looking for a vegetarian meal routine, chickpeas are a great addition. High in protein and fiber as well as being delicious and versatile, these legumes should be in your repertoire. They make great snacks as well so if you need something between meals, prepare some chickpeas instead of eating chips.
  • Greek Yogurt and Cottage Cheese: Plain Greek yogurt is delicious in smoothies, in sauces, or on the side as a dip for your meal prep. The same can be said for cottage cheese. There are a lot of recipes that take a classic sauce and substitute in these options for a healthier, high protein meal. They’re also versatile and work with savory or sweet as well as part of a meal or a snack.
  • Quinoa: One of the original “super” foods. Quinoa has become a staple of many high protein recipes these days. It’s one of a few complete vegetable protein sources. Quinoa tends to replace rice or other carbohydrates in meals but can also work well in other ways like salad toppings.
  • Almonds and Pistachios: Nuts in general tend to pack in the protein and almonds and pistachios are some of the best for it. There are a ton of snack options on the shelves for both of these but it’s also easy to make your own snack backs with these nuts. Look for recipes so you can save your money and more importantly control the additives that tend to make shelf snacks less healthy.
  • Lentils: Lentils are legumes, much like chickpeas, that offer a ton of protein for their weight and can easily be added to meals. Consider swapping rice or even quinoa for lentils to mix it up and keep a variety of options open.

Featured High Protein Meal Prep Recipes

pork carnitas

Instant Pot Pork Carnitas Tostadas

This Instant Pot Pork Carnitas is a game changer for your weekly dinner meal prep! It tastes as if it came from a restaurant, but you don’t have to break the budget by making it yourself at home. This post may contain affiliate links. Please see our privacy policy for details. What Are Pork Carnitas?…

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meatloaf patties

Baked Meatloaf Patties and Roasted Green Beans

Love the comfort of meatloaf, but don’t want to wait too long for the prep? Here’s a twist on a meatloaf-recipe family favorite using burger patties. This post may contain affiliate links. Please see our privacy policy for details. While classic meatloaf recipes are normally baked in a loaf pan, we opted for using hamburger…

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Balsamic Baked Chicken

This balsamic baked chicken recipe combines succulent bone-in chicken thighs with a flavorful marinade for a delicious and easy-to-make dish. The marinade, consisting of balsamic dressing, honey, olive oil, rosemary, garlic powder, salt, and pepper, infuses the chicken with rich and aromatic flavors.

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One Pot Meal Tips

one pot stir fry meal

These one pot meal tips can prepare you to meal prep amazing dishes that are easy to make and require little clean up. This doesn’t just mean soups and stews, one pan or sheet pan meals also count and these tips will help regardless of the cooking utensil.

One pot meals deliver deep flavors that are difficult to achieve with other methods. Since everything is cooked together the flavors build on each other and blend together to balance the flavor notes. Just because the flavors are blended into a single dish doesn’t mean that it’s simple. This is also a great way to incorporate ingredients that you don’t typically care for. A great one pot recipe maintains flavor notes from different major ingredients lending to every mouthful creating a journey of different taste bud experiences. With the right recipe and the right one pot meal tips, you can cook delicious dishes that taste like they require hours of work but are actually pretty easy.

Ingredients Tips For One Pot Meals

Every recipe benefits from fresh ingredients. In season ingredients are usually better tasting and cheaper. However this isn’t always possible so consider the impact on the overall flavor if the recipe calls for fresh ingredients. Frozen or dried can increase the intensity of the flavors or diminish them. This does require balance and tasting as you go, or testing different methods. Most one pot meals allow for tasting as you go or tend to be so quick and easy that testing variations can be quick. 

Before you start cooking anything, prep your ingredients. One pot meals can go fast and some require a decent amount of prep for each ingredient. You don’t want to be rushing while your dish is over cooking. Cut vegetables, prep meats, layout herbs and spices. This step will also help avoid missing an important ingredient or timing.

The Right Pot For The Job

One of the most important one pot meal tips is to pick the right cooking pot, pan, or sheet pan for the dish. The last thing you want to do is choose a utensil that is too small for all of your ingredients. As you prep your ingredients you can measure the total ingredients and going a little bigger is always a safe choice. Also, while choosing recipes make sure you own or are prepared to buy the right cooking dish for the recipe. If you’re cooking a recipe that requires a wok you can get away with a pan but it won’t be the exact same. Even high sided sauté pans can make a big difference. You can usually make variations work but you may find yourself making it harder on yourself than it needed to be.

Pay attention to the recipe instructions for the pot lid. Also make sure you have a pot lid for your cooking utensil. Keeping the pot lid on will increase heat while removing the lid will remove moisture from the dish. This can be helpful if you’re trying to reduce stock and concentrate flavors however you can also find yourself drying out the dish which can sneak up on you. If this does happen, add more stock and you should be fine in most cases.

Cooking Tips For One Pot Meals

Now to start cooking your one pot meal. If your recipe includes a protein, brown the meat first. This lets you get a good sear on the meat that will maintain the integrity of the meat and trap in the flavors for a wonderful bite. Nobody wants a mushy, bland bite of beef or chicken. If you don’t start with this step you may add stock that will prevent a good sear or you’ll clutter up your pot making it difficult for the meat to lay on the bottom of the pot (the hottest part of the pot). However, follow the recipe when in doubt.

one pot shrimp boil

Depending on the recipe, you want to build flavors slowly. One pot meals benefit from a blending of flavors and expressing the flavors from each ingredient can take time. Don’t rush the process. Pay attention to cooking times in the recipe. There are one pot meals that can happen fast though. Wok recipes can cook very rapidly but building the flavors in the right order is still very important.

The next most important one pot meal tip is to add ingredients in the correct order. Good recipes will provide you with the order however the rule is to add ingredients in the order based on the cooking times that they need. If you go out of order you can turn the ingredient into a mushy mess or destroy the flavor. Many flavors are subtle and can’t handle prolonged heat. While other ingredients have flavors that change dramatically in heat. Some greens can become very bitter and will upset the dish. Tasting as you go can help you balance this but it’s very difficult to go backwards and remove ingredients after you’ve added them. Another great method is to add ingredients in layers. Layer ingredients based on cooking times with the longer cooking times at the bottom and the top layers being the most sensitive. This can also help if the recipe is a little vague on steps or if the prepared ingredients are cut in a different way than the recipe calls for. Thicker cut vegetables are easier on prep but will change the cooking times. Add green veggies last. These tend to cook fast and can only take a couple of minutes before becoming overcooked.

The stock you use in the meal can completely shape the whole dish or ruin it. If you can make your own stocks from quality ingredients this will produce a better more natural flavor. Using the bones from a chicken or fish is a great use of what is otherwise trash. They contain a ton of flavor but aren’t edible. When you use store bought stocks, which is a popular method since making and storing your own stocks is not always an option, be sure to check ingredients and manage salt levels. Store stocks tend to be saltier than necessary. Even more salty is stock cubes. Plenty of cooks hate stock cubes but there are many recipes that call for them and have already taken into consideration the addition of the salty flavors. Just make sure if you taste as you go and don’t add extra salt until you’re getting closer to the finished meal. It’s much easier to add salt than to remove it.

Final One Pot Meal Tips

There are many important ingredients that are common across many one pot meals. Keeping them in the kitchen is a great way to short cut your grocery shopping. Also, if you already have them then use them. Avoiding food waste is the best way to save money and the environment. This one pot meal tip can save you a ton of headache and money.

Beans: Many one pot meals call for beans since they add a hearty, healthy flavor to the dish as well as provide a good source of nutrients. Dried or canned beans are a great ingredient to keep in the pantry since they can last a very long time.

Sauces and Pastes: Many dishes from a cuisine use similar sauces and pastes which impart the flavor of the culture. Each cuisine tends to use different sauces and pastes and these are very hard to leave out of a dish and have it tasting how you wanted. These can also be quite pricey so pay attention to what you have in your pantry already and consider cooking recipes that call for the ingredients that you already have.

Herbs and Spices: These ingredients can be pricey and depending on the type can go bad quickly. Fresh herbs and spices don’t last as long while dried ingredients provide less flavor. If you do have fresh herbs or spices on hand, consider recipes that use them. If you’re using dried spices, be prepared to use more than the recipe calls for if the instructions use fresh ingredients.

Popular One Pot Meals

Sheet Pan Shrimp and Cauliflower with Corn

Oven Baked Orange Ginger Salmon

Celery & Peanut Chicken Stir Fry

One-Pot Chicken Marinara with Kale and Sweet Potato

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Top 10 Breakfast Recipes

round plate with glass meal prep container with breakfast pizza with egg, naan bread, and vegetables

Breakfast can be one of the easiest meal prep meals to make however variety is important to keep you smiling every time you open the fridge. Our top 10 breakfast recipes will do just that. There is a ton of variety, perfect for every diet type. They’re also delicious and nutritious!

For many people, breakfast is the meal you grab on the way out of the house. It’s a quick meal that’s just there to hold you over until lunch. These recipes will have you looking forward to breakfast.

1. Oven Baked Oats with Apricots & Berries

Whether it’s cooked on the stovetop or baked in the oven, baked oatmeal is a healthy meal prep breakfast that you can combine with creative toppings for a healthy breakfast or delicious snack.

It is an excellent source of soluble fiber that promotes improving LDL and cholesterol levels. Oats contain antioxidants that can help reduce blood pressure. Oatmeal helps you keep full by slowing down the emptying of the stomach which can help with weight loss and decrease the risk of obesity. It is also a great vehicle for nutritious fruit toppings such as bananas, apples, pears, and strawberries

baked oatmeal - most popular meatless recipes

Get the recipe:
Oven Baked Oats with Apricots & Berries Recipe

2. Smoked Salmon English Muffin

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Get the recipe:
Smoked Salmon English Muffin

3. Cinnamon Toast Quinoa Crunch with Strawberries 

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients!

While we often enjoy quinoa as a stand-in for rice at dinner time, we’re sharing the love for this superfood and giving it a deserved spot at our table as a healthy breakfast option

  • It is super nutritious just like oatmeal. It’s high in protein and contains high fiber, it is gluten-free, and easy to digest.
  • This breakfast quinoa is a great vegetarian, gluten-free option for breakfast.
  • It’s super fluffy and you can dress it up with whatever toppings and other nutritious fruits you enjoy.
breakfast quinoa

Get the Recipe:
Cinnamon Toast Quinoa Crunch with Strawberries

4. Open Faced Omelette

Omelettes are a staple of any home kitchen for busy people and cost focused grocery shoppers. This versatile dish can be made with any toppings it’ll probably be good. Our version uses a mix of healthy and delicious additions which also bring a bit of color to the plate. The savory style omelette is high in protein and easy on the calories. It’s also incredibly quick to whip up and cook. Our top 10 breakfast recipes list wouldn’t be complete without it.

open faced omelette

Get the Recipe:
Open Faced Omelette

5. Cranberry Oatmeal Muffin Bars

These fruity cranberry oatmeal muffin bars are a treat that you can enjoy for breakfast, snacks, and even dessert!

We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with fuel and energy. And actually, the cranberries, oats, and a pinch of cinnamon make this recipe enjoyable to eat any time of they day.

cranberry muffin

Get the recipe:
Cranberry Oatmeal Muffin Bars

6. Scrambled Eggs with Sausage and Kale

Everyone has had some variation of this dish. It’s a classic eggs, meat and veggie breakfast. There are many ways to make it but our version maximizes the flavors from each component while staying healthy. The eggs and sausage are a great source of protein while the kale and tomatoes provide Vitamin C and other nutrients. This recipe is sure to fill you up without making you feel sluggish and sleepy. We had to include a classic dish in our top 10 breakfast recipes list.

Get the recipe:
Scrambled Eggs with Sausage and Kale

7. Baked Breakfast Egg Stuffed Peppers

Baked breakfast stuffed peppers are perfect for a low-carb breakfast, brunch, or even as an afternoon snack.

We love the natural sweetness of bell peppers, and using them as a vessel to bake eggs in them is an added bonus! And to level it up, we are topping it off with bold flavors such as harissa and pistachio pesto.

Savory breakfast is definitely something we look forward to in the mornings. And it’s even better when it’s nutritious and flavorful in one bite. Here are the ingredients we used for our egg-stuffed peppers:

egg stuffed bell peppers

Get the recipe:
Baked Breakfast Egg Stuffed Peppers

8. Breakfast Potatoes with Taco Meat


Imagine combining the crispy goodness of pan-fried potatoes with the savory deliciousness of taco meat. Trust me, it’s a match made in culinary heaven! Not only will this dish tantalize your taste buds, but it will also help you make the most of your leftovers. Get ready to transform that extra taco meat into a breakfast delight that will make your mornings brighter. Let’s dive in!

Variety and Convenience: One of the reasons I adore making pan-fried potatoes with taco meat for meal prep is the amazing variety it adds to your weekly menu.

Versatility: The beauty of this dish lies in its versatility. Not only can you savor taco meat as a main course, but you can also repurpose the leftovers into a delightful breakfast.

Time and Money-Saving: Let’s talk about the practical benefits, shall we? Making pan-fried breakfast potatoes with taco meat is a fantastic way to save time and money. By incorporating leftovers into your meal prep routine, you’ll reduce food waste and stretch your budget further.

round plate with sliced potatoes rounds, ground beef, and diced bell peppers

Get the recipe:
Breakfast Potatoes with Taco Meat

9. Healthy Breakfast Pizza

This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza!

  • Breakfast pizza can be a healthy pizza, if you choose nutritious ingredients. Start with a whole grain crust and lots of vegetables to boost the nutrients in your pizza.
  • Prepping it in advance makes it convenient for you to have a healthy option readily available for the mornings. You can store it in the refrigerator or freezer and just heat it up quickly for busy mornings when you don’t have time to prepare breakfast in the mornings.
  • You also have the flexibility to add a variety of toppings such as eggs, sausage, cheese, vegetables, and herbs you have on hand.
Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Get the recipe:
Healthy Breakfast Pizza

10. Baked Asparagus and Tomato Egg Frittata

Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note! Happy Prepping!

This recipe also caters to those with diabetes or anyone looking to maintain a balanced blood sugar level. With its low-carb profile and nutrient-packed ingredients, the Baked Asparagus and Tomato Egg Frittata won’t send your glucose levels on a rollercoaster ride. Asparagus is a superstar vegetable with a low glycemic index, meaning it won’t cause drastic spikes in blood sugar. Combined with juicy tomatoes and protein-rich eggs, this frittata strikes the perfect balance to keep you feeling energized and satisfied throughout the day. A perfect recipe to round out our top 10 breakfast recipes that’ll have you looking forward to waking up every morning.

white rectangular baking dish with asparagus and tomato egg frittata

Get the recipe:
Baked Asparagus and Tomato Egg Frittata

More about Breakfast Meals:

  • Breakfast sets the tone for your day and provides the essential nutrients and energy to kick-start your metabolism. When you meal prep breakfast, you can ensure that your meals are balanced and nutritious, incorporating a mix of proteins, healthy fats, and complex carbohydrates.
  • Meal prepping breakfast can also be cost-effective. Buying ingredients in bulk and preparing them yourself can save money compared to purchasing pre-made breakfast options or eating out regularly.
  • A nutritious breakfast can enhance mental clarity, focus, and productivity, which are essential for a productive day ahead.
  • Plan your recipes, make a grocery list, prep all of your ingredients and cooks as much in advance as you know you’ll use.
View All Breakfast Recipes

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Meal Prepping Leftovers

leftover veggies on a plate

Meal prepping leftovers is a great way to save money and be more efficient with your time. One of the most important leftover meal prepping tips is to keep cooked ingredients separate as much as possible. Use food storage containers that have compartments to keep entire meals separated. (This is also great for portion control) Picking recipes that produce good leftovers for meal prepping can be tough. Follow these tips on meal prepping leftovers and you should have a great place to start.

Intro

cooking ingredients separately
  • Add sauces just to the portions that you are serving that night. This way your food won’t get soggy with the sauce and your sauce won’t dry out. 
  • Keep proteins and veggies separate. They reheat at different speeds, have different moisture levels and obviously taste distinct. If you mix them in the containers this can cause the veggies to become mushy and everything will taste the same. 

This isn’t always possible. One pot or one pan recipes don’t really leave this as an option. These meals will be tougher to meal prep with but some still work great. Stir fry is a great example. Although everything is mixed, veggies, protein, and sauce, it still works great. Choosing the right recipe isn’t always easy. A good way to think about it is, if the meal has distinct side dishes, then keep them separate or if you’re dealing with pasta or rice. Testing out different recipes is a recommended approach. 

Repurpose Leftovers

Most people don’t like eating the same leftovers day after day. Repurpose them into entirely new dishes. This is much easier if you keep the individual parts separate as recommended above. Chicken is a very versatile protein and simple seasoning works great. This way you can use it in american, italian, bbq, and many other ways without having to cook more. This will make it easier to meal prep and stick to the routine. Since proteins tend to be versatile, when cooking originally, consider decreasing the number of or volume of the sides. It’s typically easier to cook more of the sides the next day if you like them but this also means you can have plenty of chicken, beef, or any other protein ready to go as you mix and match recipes in your meal prepping. 

casserole made from leftovers

You can also use the ingredients to make a frittata or casserole. These solutions can make a modest amount of leftovers go much further as well if you’re looking to feed many people or make it through the busy week without cooking again. This can save food that has lost it’s ideal texture. The casserole can mask it and add a new flavor on top.

Even just adding a simple egg on top can make a big difference when meal prepping leftovers. The egg itself brings life back to the flavors already there and adds a delicious flavor in itself. Also if you like runny yolks, this is a great way to add moisture to a dish that has started to dry out in the fridge.

If your meal didn’t not include a sauce or you want to try something different, add a sauce to your meal prepped leftovers. This will make it more likely that you want to eat your leftovers as you get bored of them by adding a new flavor and changing up the whole dish. The new sauce can also add much needed moisture to dried out food. An easy solution for most people is to add hot sauce to leftovers. It’s quick and has a lot of flavor to bring excitement back to your 3 day old chicken and broccoli.

Leftover Prep & Safety

After you’ve finished eating your food and you’re cleaning up the kitchen and preparing your portions of leftovers, let them cool down before putting them in the fridge. This is important for a few reasons – see our article on tips for freezing meals. 

Only reheat chicken once to avoid harmful bacteria (also to prevent drying the chicken out even more). The best way is to portion out meals originally so that you’re only reheating what you know you’ll eat. The other option is to create your plate of food from the leftovers and only reheat that instead of reheating the entire leftovers container.

When reheating leftovers, go slowly and cover the food. The biggest issue with leftovers is that they dry out. You don’t want to further dry them out by cooking them at high temps. Low and slow and with a cover on. The cover can be aluminum foil in the oven or a plastic/glass cover in the microwave. Another option is a damp paper towel as the steam from the paper towel can bring a bit of moisture back to otherwise dry food.

Meal Prepping Leftovers

The last piece of advise if you don’t like eating leftovers, don’t over cook. Cut recipes in half. This is a great approach if you’re cooking for one and don’t want to eat 2lbs of chicken in the next couple of days. Use an online calculator or simply cook less protein and veggies.

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Most Popular Meatless Recipes

plate of vegetables and fruits - popular meatless meals

Our most popular meatless recipes are great for everyone. Even if you’re not vegan or vegetarian, you’ll be amazed by the flavors of the vegetables, fruits and spices that you usually miss out on. Making these ingredients the stars of the show provides a unique mix of flavors to balance out a meal and spruce up the vibrancy of your plate. The colors are stunning from the rich greens to the deep reds, the sight alone will have your mouth watering.

These meals often provide a more light and fresh taste that fills you up without making you sluggish. Of course they’re great options for anyone looking for a healthier diet but they also offer a lot in terms of variety and taste profile.

1. Oven Baked Oats with Apricots & Berries

Whether it’s cooked on the stovetop or baked in the oven, baked oatmeal is a healthy meal prep breakfast that you can combine with creative toppings for a healthy breakfast or delicious snack.

It is an excellent source of soluble fiber that promotes improving LDL and cholesterol levels. Oats contain antioxidants that can help reduce blood pressure. Oatmeal helps you keep full by slowing down the emptying of the stomach which can help with weight loss and decrease the risk of obesity. It is also a great vehicle for nutritious fruit toppings such as bananas, apples, pears, and strawberries

baked oatmeal - most popular meatless recipes

Get the recipe:
Oven Baked Oats with Apricots & Berries Recipe

2. Roasted Broccolini with Dried Cranberries

This is a delightful combination of flavors and textures that dance on your taste buds while providing a filling meal, packed with nutrients. The vibrant colors of the broccolini and cranberries are appetizing at first glance to the last bite. The bitterness is perfectly balanced by the sweetness of the cranberries and onions. The garlic and balsamic vinegar round out and develop the overall flavor to create a beautiful meal.

The wonderfully balanced flavors deliver a hearty meal. This popular meatless recipe can be a side or a main dish.

broccolini - meatless recipes

Get the recipe:
Roasted Broccolini with Dried Cranberries Recipe

3. Roasted Rainbow Carrots and Green Beans 

This beautiful mix of colors and flavors is a great addition to any meal. As one of our most popular meatless recipes, the taste of the carrots, mixed green beans and drizzled balsamic dressing is a gorgeous medley. The crisp bite on the vegetables provide texture and the light salting enhances the natural sweetness of the veggies. The overall taste is fresh, hearty and well balanced. Meatless recipes are exciting, delicious and nutritious.

rainbow carrots and green beans

Get the Recipe:
Roasted Rainbow Carrots and Green Beans Recipe

4. Cranberry Oatmeal Muffin Bars

We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with fuel and energy. And actually, the cranberries, oats, and a pinch of cinnamon make this recipe enjoyable to eat any time of they day.

Rolled oats are a type of whole grain that provides a good source of fiber and nutrients. Cranberries are a rich source of vitamin C which is good for your skin, muscles, and bones. These are two healthy ingredients that you should stock up on as a solo cook

cranberry muffin

Get the Recipe:
Cranberry Oatmeal Muffin Bars Recipes

5. Cinnamon Toast Quinoa Crunch with Strawberries

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients!

While we often enjoy quinoa as a stand-in for rice at dinner time, we’re sharing the love for this superfood and giving it a deserved spot at our table as a healthy breakfast option

  • It is super nutritious just like oatmeal. It’s high in protein and contains high fiber, it is gluten-free, and easy to digest.
  • This breakfast quinoa is a great vegetarian, gluten-free option for breakfast.
  • It’s super fluffy and you can dress it up with whatever toppings and other nutritious fruits you enjoy.
breakfast quinoa

Get the recipe:
Cinnamon Toast Quinoa Crunch with Strawberries Recipe

6. Zucchini Spirals with Corn Medley

This delectable medley of vegetables is a stand out of our most popular meatless recipes. From first glance to the last bite, the flavors are fresh, light, and wholesome. Many of these meatless meals offer vibrant colors and this dish is always a stunner. It’s a great choice for dinner parties as well!

It’s a different take on a normal salad although the idea is the same, this medley fills you up fast without making you feel heavy. It’s a great option for any meal of the day but especially lunch. It keeps your energy up, is easily prepped in advance, and is a welcome meal. The Italian dressing helps tie the overall dish together and blends some of the unique flavors just a bit but other dressings would work as well.

zucchini and corn

Get the recipe:
Zucchini Spirals with Corn Medley Recipe

7. Mashed Creamy Cauliflower with Roasted Pistachios

This cauliflower mashed “potatoes” is so much creamier than you can ever imagine. It is filled with such great flavor and serves as a great low-carb alternative to your classic mashed potatoes. This would make a perfect side dish for any cold winter feast and will be a great addition to Thanksgiving entrees. If you’re looking for an easy side dish to prep for the holidays, try this dish. No need for peeling and cooks in less time than your classic mashed potatoes.

While the texture may be close, they will not exactly taste the same. Cauliflower will naturally be blander because of the water content. Try roasting the cauliflower instead of steaming for a firmer mash. Roasting it will also give it a sweeter and nuttier flavor. We also added the same herbs that we normally would add to mashed potatoes such as chives.

Get the recipe:
Creamy Cauliflower Mashed “Potatoes” with Roasted Pistachios Recipe

8. Cauliflower Fried Rice


This healthier, delicious twist of a traditional fired rice can keep you on your diet without feeling like you’re giving up your favorite foods. Cauliflower Fried Rice is one of our most popular meatless recipes for good reason. The flavorful and satisfying crunch of the cauliflower and carrots provide the texture while the peas and cabbage bring vibrancy and unique flavors to the dish. It’s a well balanced meal that fills you up while staying light. We use sesame oil in the recipe which adds a rich, nutty aroma.

This is a great side dish or main course and is a great option for gluten free eaters. Enjoy a savory vegetable dish like you haven’t had before.

cauliflower fried rice

Get the recipe:
Cauliflower Fried Rice Recipe

More about Meatless Meals:

  • Meatless meals make great side dishes and main courses and provide nutrients that most people are normally missing out on with heavier meat diets. The ratio of calories to nutrients is significantly better so you can fuel your body without feeling bloated or heavy.
  • If you shop right, meatless meals can be more affordable as meat prices tend to be the bulk of the cost per meal.
  • Vegetable and fruit focused meals introduce new and unique flavors that are typically covered up by the protein. This is a great way to expand your meals and the flavors in your life without having to learn whole new recipes. The variations on popular dishes can also keep the food you love in your rotation without it getting old.
  • Look for balanced recipes or flavors that you’re familiar with, especially if you’re newer to meatless meal prep.
View All Meatless Recipes

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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