We all want to eat healthier. We also want cooking to be less of a hassle!
Meal prepping is becoming the norm for more than a few reasons. Some of us don’t have time to cook and prepare food at the end of a busy day. Others among us just want to eat healthier and create some discipline when it comes to food portions.
Defined, meal prepping is simply preparing meals ahead of schedule. You cook it “in bulk”, then consume it over the week, or freeze it to eat at a later date. While it might sound boring or too routine, it doesn’t have to be the case!
Below, we have listed 22 dinner recipes that will put the excitement back into cooking. These meals are healthy and easy to prepare, saving you time and doing wonders for your health in the long run.
Warning: these healthy & easy meal prep dinner recipes might make your stomach rumble!
Avocado Chicken Salad
Avocado is a well-known superfood and chicken is one of the best sources of protein there is. All in all, this meal is a low-carb, super healthy dish that you can prepare easily in the evening to take to work the next day. And you can bet your colleagues will be asking how you made it.
It takes a mere 20 minutes to prepare and comes in at a low 635 calories. It’s perfect for weight loss and is packed with protein – chicken, plus boiled eggs – if you love to work out.
Other ingredients include cucumber, olives, scallions, and cherry tomatoes, finished off with a dash of black pepper to give the dish some zing.
Turkey Taco Lunch Bowls
We all love tacos – but we also wish they were healthier. No problem, this recipe is here to save the day! These Turkey Taco Lunch Bowls are everything you have ever wanted if you love Mexican food but want to prepare a healthy, affordable alternative at home with minimal ingredients.
Hitting all the requirements for a balanced meal, these burrito bowl-inspired Turkey Tacos consist of ground turkey meat, sweetcorn, cherry tomatoes, and brown rice.
The best thing is that the turkey can be replaced with chicken or beef and still taste just as mouth-watering. This healthy recipe is gluten-free and takes just over an hour to prepare.
Mediterranean Meal Prep Bowls
Here is another meal prep bowl that we had to include because it looks too tasty. Plus, it only takes 30 minutes to prepare! The main ingredients you need to whip this recipe up are chicken, chickpeas, fresh salad, cabbage, cucumbers, scallions, and tomatoes.
If you are a fan, you can even throw in some hummus for added flavor. These Mediterranean meal prep bowls are colorfully appetizing while being gluten-free and dairy-free. Oh, and the chicken and chickpeas also make this dish high in protein!
The fact that the portions are bowl-sized means that you can watch your calorie intake, yet finish up feeling full as you tuck into this meal throughout the week.
Cashew Chicken Quinoa Bake
Cashews, chicken, and quinoa in one dish? Yep, and you can bet you will be feeling super healthy, full, and energized after gorging on this high-protein casserole bake.
What’s great about this healthy meal prep dinner is the fact that you can include whatever vegetables you prefer and it will still complement the main ingredients.
Quinoa is an easy-to-prepare superfood that tastes great with nuts, seeds, and onions. Add in diced chicken, plus some hoisin sauce and soy sauce, and you have a wonderful dish that is low in fat, low in carbs – yet surprisingly high in protein.
The Cashew Chicken Quinoa Bake takes just 15 minutes to prep and 55 minutes to cook. And for the taste, it’s worth it.
Vegetarian Chili
Who doesn’t love chili? It’s the perfect meal to warm you up when it’s cold, both packed with flavor and rich in nutrients. And if you are looking for a vegetarian option, this Vegetarian Chili takes 10 minutes to prepare and 30 minutes to cook.
As with any chili, all you have to do is throw everything into a large pot! Main ingredients include peppers, carrots, tomatoes, and a tasty offering of kidney beans, black beans, and pinto beans, to be topped off with shredded cheddar.
It’s a fantastic alternative to traditional chili, high in plant-based protein, with chili powder, cumin, and jalapeño to give it the right amount of kick.
Chicken Salad Lettuce Wraps
Chicken salad wraps have always been super healthy and easy to prepare, but this particular recipe takes it to the next level with a gluten-free, low-carb difference that is bursting with flavor.
Perfect for work and school lunches, these Chicken Salad Lettuce Wraps take just 20 minutes to prepare, with no cooking involved. Simply take the ingredients, mix everything together in a bowl, and wrap in lettuce leaves.
That’s right – no bread wraps involved, making this a fantastically low-carb meal that you can tuck into guilt-free.
Caprese Grilled Cheese
Is there a healthy alternative to the ever-beloved grilled cheese? There is now! The Loaded Caprese Grilled Cheese takes only 30 minutes to prepare, using sourdough bread, fresh mozzarella cheese, pesto, and homemade garlic butter tomato sauce.
Did we mention that just one of these comes in at under 400 cals?
This guilt-free grilled cheese tastes divine and is sure to leave you full on just 372 calories. The garlic butter tomato sauce is optional (depending on how you prefer your good old grilled cheese) but is worth trying for its quick preparation time.
Simply put, this is grilled cheese with a healthy twist that you should definitely try!
Sizzling Steak Fajitas
Steak and fajitas are a match made in heaven – even better when it takes such little time to prepare. These Sizzling Steak Fajitas will take up just 50 minutes of your time, consisting of steak, peppers, and a handful of seasonings and flavorings – plus your choice of condiment.
Ultimately, it’s a quick and easy dinner recipe that will dance off your tongue.
If you don’t have a fajita pan for that sizzling effect, a cast-iron skillet will do the trick. Broken down, the meal involves 10 minutes of preparation time and 40 minutes of cooking, both high in protein and low in carbohydrates – perfect as an exotic mid-week evening meal for the whole family.
Spicy Chickpea Quinoa Bowl
Here is another plant-based high-protein bowl that we had to include for just how good it looks!
Ideal if you’re looking to shed unwanted calories and feel great, this Spicy Chickpea Quinoa Bowl is a gluten-free, 100% vegan serving of nutritious quinoa, flavored chickpeas, and fresh salad. Simple, but bliss.
As it is almost effortless to prepare, the Spicy Chickpea Quinoa Bowl is perfect for meal prepping at the end of a week, taking just 20 minutes to prepare and organize into dishes or containers. Take it to work or enjoy it as a summer lunch snack with a bit of a spicy kick.
Mediterranean Beef And Rice
If you enjoy a taste of the Mediterranean – and let’s face it, who doesn’t? – this Mediterranean Beef and Rice dinner recipe is one you will be preparing time and time again for its nutritional value and incredible taste.
If you can believe it, it’s just over 200 calories a serving and only takes 30 minutes to prepare – in total.
To make it, you’re going to need lean ground beef, rice, onions, green beans, a small tomato, and just enough cumin, coriander, mint, and paprika lying about to give it a nice flavor.
For its simplicity, this is another meal you can cook as much of as you want and still not get bored with, even late into the week.
Cold Sesame Noodle Bowls
Love noodles but want an alternative that’s a little more healthy? This Cold Sesame Noodle Bowl is gluten-free, nut-free, vegan, vegetarian, and super appetizing! On top of that, it’s a great-tasting cold meal that only requires 30 minutes of prep time.
As a healthy gluten-free, vegan dish, the Cold Sesame Noodle Bowls can be eaten for lunch, dinner, or as a midday snack without the guilt attached. The main ingredients include whole wheat spaghetti, chickpeas, carrots, and sesame seeds. And the only thing you need to cook is the spaghetti.
Mediterranean Salmon Bowl
Salmon is among the healthiest fish you can eat. And mixed in with broccoli, lettuce, red peppers, basil leaves, olives, and feta cheese, you have yourself a colorful, nutritious meal bowl that is both high in protein and low in carbs.
The Mediterranean Salmon Bowl takes 30 minutes to prepare and is a healthy 580 calories in total. Ultimately, this meal recipe is super versatile, which is a good thing because you’ll be reaching for it for lunch and dinner.
Its simple preparation and presentation also mean you can pack it into containers to tuck into throughout the week.
Ahi Poke Bowl
Would this healthy, easy meal prep list be complete without a poke bowl? Embrace a taste of Hawaii with this Ahi Poke Bowl, which packs a nutritional punch for a recipe that needs just 45 minutes to prepare for the whole week.
If you are yet to try a poke bowl, make this one the first one you try. On the list of ingredients are ahi tuna, green onions, toasted sesame seeds, red pepper flakes, ginger, and rice vinegar. Mix it in a bowl and serve it up with brown or white rice, or a nicely sliced fresh avocado.
Rainbow Stir Fry
Stir fry is great, but not always the healthiest food we can give ourselves. Thankfully, this Rainbow Stir Fry is loaded with vegetables and high in protein for a stir fry recipe that we enjoy guilt-free and prepare in no time.
Using peanut butter for sauce, plus a generous offering of peppers, broccoli, green beans, carrots, and red onion, the Rainbow Stir Fry with soba noodles is a fantastic alternative to getting takeout on a Friday night.
It’s just as tempting, and for just 30 minutes of your time, it can be cooked up and served in less time than any food delivery!
Low Carb Egg Roll In A Bowl With Chicken
Can you tell we love bowls? To be honest, they are a great way to keep portions in check. And this low-carb egg roll in a bowl – with chicken – is everything you need to top yourself up with a lunch that you can prepare on a Sunday and enjoy for the whole week.
Prefer a vegan, vegetarian, or paleo option? With a little tinkering, this recipe can be whatever you want.
It’s got chicken breast, cauliflower, scallions, carrots, cabbage, and sesame seeds, putting it high up on the protein scale with just 474 calories per serving. In addition, it takes a measly 20 minutes in total to prepare.
Greek Chicken Wraps
Greek chicken wraps? Yes, please! While it might sound like something you can only find on holiday, these easy-to-make Greek Chicken Wraps can be prepared at home in just 20 minutes. Yes, you read that right.
What makes this recipe stand out is the homemade tzatziki, which is easily put together with Greek yogurt, cucumber, garlic, and salt.
Season the chicken with chili flakes, coriander, and mint, and fill out the wrap with any preference of cucumber, spinach, cherry tomatoes, and onion. Even without the wrap (if you want to go low-carb), this recipe won’t disappoint.
Pesto Chicken And Vegetables
We love pesto and chicken. But we also love the fact the chicken in this Pesto Chicken and vegetable recipe can be substituted for tofu or shrimp for an equally mouth-watering meal that’s almost too easy to prepare.
Prepare and serve this Pesto Chicken and vegetable meal in just 30 minutes. Per serving, it’s under 400 calories, and the ingredients are super affordable! If you love vegetables, this recipe is especially for you.
The amount of pesto can also be reduced or increased depending on your love for pesto and how much of this tasty meal you want to prepare.
Overnight Oats
You can’t go wrong with oats for breakfast. Oats are super versatile, super healthy, and perfect for leaving you full and ready for anything the day has in store. This Overnight Oats recipe is perfect if you love oats, but find yourself strapped for time in the morning!
How to prepare Overnight Oats? Simply prepare your oats the night before and refrigerate them in a sealed container for the morning.
The key here is to use almond milk, as it is low in calories, low in carbs, with a subtle nutty taste that goes perfect with oats. To make it even healthier, opt for unsweetened almond milk.
Tuna Salad Lunch Box
Running out of ideas when it comes to preparing school lunches for the kids? Keep their options exciting – and save your own time – with these Tuna Salad Lunch Boxes.
These have just under 600 calories per serving (perfect for giving your kids that afternoon energy boost) and take only 20 minutes to prepare.
The Tuna Salad Lunch Boxes are as tasty as they look, involving a classic tuna mix enhanced with walnuts, lemon juice, and diced celery. To top it off, include a portion of crackers, or pepper slices, to be used as scoops!
Mango Chicken Meal Prep Bowls
If you haven’t tried chicken with mango, you’re missing out. Thankfully, these Mango Chicken Meal Prep Bowls are the perfect way to try, requiring just 20 minutes of prep time and 20 minutes of cooking time.
Easy to prepare and packed with flavor, all you need to prepare this meal bowl is two chicken breasts, a sliced avocado, shredded coconut, jasmine rice, and, of course, one ripe mango. For the marinade to really “pop”, make sure to include lime juice, honey, and Sriracha.
Hard Boiled Eggs
Sure, it’s simple, but that’s why we love it! Hard-boiled eggs are high in protein and versatile. In fact, you can never seem to go wrong with classic deviled eggs, which can be prepared with a variety of toppings for an even healthier, easy-to-prepare snack or guilt-free lunch treat.
The key to perfect hard-boiled eggs is to boil them for 10 to 12 minutes before placing them in icy water to sit for 15 minutes. This will make them far easier to peel – and subsequently eat (the best part).
20 Minute Prep Chicken, Rice And Broccoli
Chicken, rice, and broccoli might be the go-to meal for every athlete and bodybuilder, but it doesn’t have to be flavorless! This 20 Minute Chicken, Rice, and Broccoli recipe are perfect for meal prepping, taking only (you guessed it) 20 minutes to prepare.
What makes this usually basic meal one that you should try is the choice of jasmine rice, along with the must-have chicken seasoning that includes cumin, paprika, and garlic powder. Add steamed broccoli and seal into containers for an easy meal prep recipe that is only 356 calories a serving.
