Easy Health Recipes for the Work Week

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These easy and healthy meal prep ideas are perfect for breakfast, lunch, and dinner! Plus, you can meal prep each recipe on this list in less than 30 minutes to help you start your week without stress.

If you love these meal prep containers as much as I do, you can get them here!

Preparing quick and delicious meals 3 times a day might seem impossible with everything else you have going on in your life! But by using some simple tips and by planning ahead, you'll be blown away by how easy cooking delicious food can be.

Make-ahead meals will save you money and time, plus you'll be able to keep your diet under control and avoid eating unhealthy food.

And to help you get started, I put together an inspiring list of meal prep ideas that you can cook in less than 30 minutes on a lazy Sunday.

Once you get the hang of it, you'll be amazed at how easy this is, and you'll just ask yourself why you didn't do this sooner!

How to meal prep: tips to get started

1. Make a plan

Decide what you are going to cook ahead of time. Pick all the recipes you want to cook for the week, and put together a grocery shopping list. I would suggest you start with 2-3 recipes per week. It's nice to have variety, but it takes a lot more time to cook different meals, especially if you are just starting out!

2. Multi-task

Cook multiple things at once! You can actually bake chicken while roasting your veggies at the same time. This will really help you to get things done much faster.

3. Use Mason Jars

I love Mason Jars!

First of all, they look beautiful (I know, I do love pretty things!), but they are also very practical. They are cheap, microwave-safe (remove the lid!), and perfect for storing salads. Put the dressing on the bottom and the leaves at the top, so nothing gets soggy, and your salad will remain crispy for hours.

Recipe found on Little Spice Jar

4. Don't meal prep too many meals

Don't meal prep more than 5 days worth of food. Most of the food you will prep won't last more than 3 days in the fridge, so make sure you freeze the rest.

Remove the meal from the freezer the night before eating it and leave it to defrost in the refrigerator. This will avoid germs and bacteria getting in your food.

5. Use the right containers

My favorite containers for healthy meals are made of glass. I prefer them to plastic containers for several reasons:

• You can see what's in them easily.
• They can be used in microwaves.
• They won't alter the taste of food, even if it's left in there for a few days.
• When warming up your food, glass containers won't release any chemicals at the hot temperature as plastic containers can.

If you do pick plastic containers, make sure they are BPA-free.

6. Keep your goal in mind

I am a big fan of having goals. They really help you to achieve results. Whether you are trying to save money, simply eat healthy food or lose weight, keep in mind why you are meal prepping! You'll be less keen to opt for a takeout meal!

Need a hand meal planning? Just download my free templates!

How awesome would it be not to have to think about what's for dinner for an entire week? Weekly meal planning can do that for you! Just download my free weekly meal planners in two beautiful designs to kick-start your meal planning journey.

If you plan your meals for the week, you'll stop panicking about what to eat for dinner every night. And you will finally start developing healthy eating habits that will help you enjoy your food every day and save money!

25 healthy meal prep recipes

Here you can find my favorite quick and easy meal prep recipes! All these meal prep recipes will be ready in 30 minutes or less and are perfect for breakfast, lunch, and dinner.

No matter what you love, there are some simple and yummy ideas for you: vegetarian, vegan, gluten-free, and some for meat lovers!

BREAKFAST MEAL PREP IDEAS

My favorite easy weekly meal prep ideas for breakfast! They are perfect if you are on the run in the morning.

1. 6 Healthy Overnight Oats Ideas

PREP TIME: 5 minutes
VEGAN/VEGETARIAN

Found on Gathering Dreams

A healthy breakfast meal prep recipe that you can bring to work with you! This 5-minute overnight oats recipe is filled with healthy foods and protein: rolled oats, chia seeds, and some healthy toppings to help you kick-start your day.

There are 6 delicious overnight oats recipes to try: berry, peanut butter, double chocolate, apple pie, coffee & walnut, and virgin piña colada. Click here to try them all!

And the great thing about these overnight oats jars is that they last up to 5 days in the fridge. You can meal prep these a few days in advance and just take them out of the refrigerator in the morning. I usually prep them on Sunday evening, and they are ready for the week!

2. Make-Ahead Fruit And Yogurt Parfait

PREP TIME: 10 minutes
VEGETARIAN

Found on Gathering Dreams

If you love fruit and granola, this is the perfect breakfast for you. These parfait ideas are super delicious, and they are much cheaper to make than buying them at Starbucks. Prepare these in the evening, and grab them on your way out of the door!

3. Overnight Chia Seed Pudding With Almond Milk

PREP TIME: less than 5 minutes
VEGAN, GLUTEN-FREE

Found on The Worktop

This is the perfect healthy vegan meal prep recipe for breakfast! It's ready in pretty much a couple of minutes and only requires 2 ingredients. Just mix chia seeds and almond milk before going to bed, put them in the fridge, and you will have a tasty breakfast to enjoy in the morning! Add whatever fresh fruit you love, and you are ready to go!

I love this with fresh berries in the summer or warm apple compote in the winter! Delicious!

For more breakfast inspiration: 25 Healthy Breakfast Meal Prep Ideas For Busy Mornings

LUNCH MEAL PREP IDEAS (PERFECT FOR DINNER TOO!)

Some delicious meal prep lunch ideas. And not all healthy meal prep recipes need to be for boring sandwiches! I picked lots of tasty alternatives for you.

4. Greek Couscous Salad

PREP TIME: 25 minutes
VEGETARIAN

Found on Chelsea's Messy Apron

This colorful and healthy Greek couscous salad is so delicious your co-workers will envy you as soon as they see it! It's the perfect healthy meal prep option for a work lunch. It's also very cheap to make!

If you want to go for a meaty option, you can simply add some grilled chicken on top!

5. 5 Awesome Lunch Box Ideas Perfect For Work

PREP TIME: 5 to 25 minutes

Found on Gathering Dreams

If you are after some simple lunch ideas, you can try these lunch boxes. They only take between 5 to 25 minutes to prepare. They are healthy, perfect if you are in a hurry, and will satisfy everyone.

Delicious! They are my go-to lunch at the moment!

6. 10-Minute Chickpea Curry

PREP TIME: 10 minutes
VEGAN, GLUTEN-FREE, NUT-FREE

You can get these containers here!

I have a bit of a problem with this chickpea curry. I cook it ALL THE TIME! And Dan is getting a bit tired of it, lol! But I love it: this is my go-to weeknight meal, for many reasons!

It's rich, spicy, but not overpowering, filling, and ready in only 10 minutes. Plus, it's the perfect meal prep recipe. You can cook a big batch, put it in the fridge or freezer, and be done for the week. And it's really cheap to make: a portion comes out at less than $2.

7. Spicy Chicken Meal Prep With Rice And Beans

PREP TIME: 20 minutes

Found on Pinch Of Yum

This spicy chicken with rice and beans is very filling and packed with proteins. If you are a fan of using aninstant pot, this is the perfect recipe for you. But don't worry, you can meal prep this even without an Instant Pot. It will just take a bit longer, and you can use a crockpot or a simple pan.

And aren't thesemeal prep containers super-cute? I hate microwaving in plastic, and these glass containers not only are very durable and reusable but will keep your food organized, too, with all those dividers. You can find them on Amazonby clicking here!

8. Meal Prep Chicken Fajitas

PREP TIME: 25 minutes

Found on Sweet Peas and Saffron

These meal prep chicken fajitas are made on one (or two) sheet pans, making for super easy prep and even easier cleanup! Serve them in tortilla bowls for a no-mess lunch.

9. Italian Couscous Salad

PREP TIME: 25 minutes

Found on Chelsea's Messy Apron

I never seem to have enough couscous salads! This is another variation with an Italian twist on it. This healthy meal prep recipe is perfect for lunch or dinner: it's fresh and light tasting while still filling and satisfying. The dressing is packed with spice/dried herbs, and the vinegar and honey make it tangy and sweet at the same time.

10. The Ultimate Veggie Sandwich

PREP TIME: 10 minutes
VEGETARIAN

Found on I Am A Food Blog

This veggie sandwich is truly epic! Not only it's beautiful to see, but it's also delicious too! The main ingredients are romaine lettuce, carrots, cucumber, red cabbage, avocado, sprouts, red onion, and tomatoes. Yummy!

For more veggie sandwiches: 25 Best Vegan Sandwiches Perfect For Lunch

11. 15-minute Meal Prep: Sesame Noodle Bowls

PREP TIME: 15 minutes

Found on Pinch of Yum

These meal prep sesame noodle bowls are made with delicious noodles, an easy creamy sesame sauce, perfect browned chicken, and all the veg!

12. Taco Bowl

PREP TIME: 25 minutes

Found on Chelsea's Messy Apron

An easy-to-make taco bowl recipe! This meal is filling, packed with good ingredients, and is a great make-ahead weekly meal prep option.

13. Panzanella in a Jar

PREP TIME: 15 minutes
VEGAN

Found on Gathering Dreams

I love salads in a jar: they look so pretty in these Weck Mason Jars, and it's an easy way to pack your lunch. You can make this salad ahead of time, and you'll be ready for lunch on the go!

This filling version of Panzanella is light and quick to prep: the main ingredients are tomatoes, stale bread, olives, chickpeas, onions, and basil.

14. Roasted Cauliflower Tacos With Chipotle Romesco

PREP TIME: 30 minutes
VEGAN

Found on Minimalist Baker

These smoky, roasted cauliflower tacos with a spicy chipotle romesco sauce are super delicious! A healthy plant-based meal that's ready in under 30 minutes and easy to pack, and so satisfying!

15. Loaded Caprese Grilled Cheese

PREP TIME: 30 minutes

Found on Pinch Of Yum

 I am not sure if you know this, but I LOVE pesto!

And this Caprese Grilled Cheese is loaded with basil pesto, a thick and chunky garlic butter tomato sauce, and fresh mozzarella cheese, all on grilled sourdough bread. This is the perfect vegetarian lunch sandwich!

16. Meal Prep Vegetarian Quinoa Burrito Bowls

PREP TIME: 15 minutes
VEGETARIAN

Found on Simply Quinoa

These easy vegetarian quinoa burrito bowls are the perfect recipe for meal prep for a healthy lunch or dinner. It makes 5 days' worth of food in less than 20 minutes, is packed with nutrients, and tastes delicious!

17. Spicy Chickpea Quinoa Bowls

PREP TIME: 20 minutes
GLUTEN-FREE, VEGAN

Found on Eat Yourself Skinny

These super flavorful meal prep bowls are gluten-free, dairy-free, vegan, and perfect for your weekly meal prep! Easy to assemble and even easier to make!

18. Santa Fe Low Carb Chicken Meal Prep

PREP TIME: 30 minutes

Found on Sweet Peas And Saffron

This yummy lunch meal prep has cilantro lime cauliflower rice and bell peppers topped with taco-seasoned chicken breast and cheese! 8 g net carbs but still fills you up.

19. Mediterranean Lunch Bowl

PREP TIME: 10 minutes
GLUTEN-FREE, VEGAN

Found on Gathering Dreams

This lunch bowl is easy to prepare, and it's absolutely delicious. It's the perfect meal prep idea for lunch when you are in a hurry but still want to eat a healthy meal.

20. Protein Power Mason Jar Salad

PREP TIME: 29 minutes
VEGETARIAN

Found on Garden In The Kitchen

This Protein Power Salad Jar has the perfect combination of nourishing, filling, and hydrating ingredients for a tasty and balanced meal. Pack and store in your fridge until ready to eat. Delicious!

21. Honey Sriracha Glazed Meatballs

PREP TIME: 30 minutes

Found on Eat Yourself Skinny

This recipe is super easy. You can serve these delicious turkey meatballs with brown rice, quinoa, or even cauliflower rice. Carrots add a good crunch, and everything is topped with green onions and sesame seeds. This is a delicious and filling meal, easy to prep in advance, and warm up in the office or at home!

Check out: 21 Fun And Easy Spiralizer Recipes You Need To Try

22. Easy Vegan Red Lentil Dal

PREP TIME: 15 minutes
VEGAN

Found on Simply Quinoa

This easy vegan red lentil dal is a flavorful, plant-powered meal that you can make in just one pot and under 20 minutes! Serve with quinoa or rice, perfect for meal prep!

23. Cold Sesame Noodle Meal Prep Bowls

PREP TIME: 30 minutes
VEGAN

Found on Sweet Peas and Saffron

These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.

24. Cauliflower Rice Burrito Bowl

PREP TIME: 30 minutes
VEGAN, GLUTEN-FREE

Found on Minimalist Baker

I love Mexican food! And this low-carb burrito bowl version is simply delicious. Ready in 30 minutes, this burrito bowl is made with seasoned cauliflower rice, black beans, grilled peppers and onions, and guacamole!

25. Sheet Pan Garlic Ginger Chicken & Broccoli

PREP TIME: 30 minutes

Found on Pinch of Yum

Another take on chicken meal prep: a simple and low-maintenance recipe with huge flavors and no refined sugar in sight! The perfect meal prep idea if you love chicken!

Tired of planning your meals for the week?

Sometimes all you need is an easy, no-brainer plan to follow. Melissa will send you a delicious meal plan for the week for a few dollars a month. Each plan will require you to buy only 20 ingredients, and you can prep a whole week's worth of meals in 1 hour! And you can try it for free!

Don't miss out! Try The Fresh 20 meal plan by clicking here and picking the best plan for you.

And if you are craving more weekly meal prep ideas, check out my latest posts!

25 Healthy Meal Prep Ideas

The perfect healthy meal prep ideas to meal prep on Sunday in less than 30 minutes! From protein-packed to vegetarian-friendly, we have plenty of recipe inspiration to get you started! Avoid packaged food and frozen meals this week by preparing nutritious breakfast, lunches, and dinners ahead of time!

Prep Time 10 mins

Total Time 10 mins

Course: Lunch, Main Course

Cuisine: American

Servings: 4 servings

Mediterranean Lunch Box

• 2 cups wholewheat couscous - uncooked
• 1 medium cucumber - roughly chopped
• 2 bell peppers - 1 red, 1 yellow
• 1/2 red onion
• 1 cup cherry tomatoes - halved
• 1/2 cup fresh flat leave parsley
• 1 can chickpeas - 15 ounces
• 1 cup hummus
• 1/2 cup Kalamata olives

• Prepare the couscous according to the package instructions, making sure to add a bit of salt to the water.

• While the couscous is cooking and resting, prepare the veggies: chop the cucumber, the peppers, the red onion, and cut the cherry tomatoes in half. Finely chop the parsley.

• Prepare the dressing by mixing the olive oil, the juice of one lemon, dried oregano, salt, and pepper in a jar. Make sure to taste the seasoning and adjust to your liking.

• Drain and rinse the chickpeas, add them to a bowl and mix with 1 tablespoon of dressing and the smoked paprika. If you prefer, you can also roast the chickpeas in the oven for 20 minutes at 350F.

• In another bowl, mix the bell peppers with the chopped red onion, 2 tablespoons of dressing, and the chopped parsley.

• Divide the couscous equally among the meal prep containers. Then add all the chopped veggies, olives, chickpea salad, and top everything with a good serving of hummus (if you are making the hummus on the go, you'll need an extra 5 minutes – you can follow ).

• Divide the remaining dressing between the bowls, and mix well before eating.

Vegan meal prep options

Make sure you add protein to all your meals: I love lentils and chickpeas. Tofu and tempeh are great alternatives to legumes from time to time. You can check more than 100 vegan meal prep ideas here.

Vegetarian meal prep ideas

A great tip for vegetarian (and vegan) meal prep is to use veggies that you don't have to cook. Tomatoes, salad, baby spinach, cucumbers are just some examples. And you can also cheat by buying pre-cut and washed veggies (although they are more expensive!).

Gluten-Free options

These days there are plenty of gluten-free options to choose from. Quinoa is one of my favorite gluten-free alternatives for a rich, filling meal. It's full of fiber and protein. My Mexican quinoa is one of my favorites.

Chicken and fish meal prep recipes

I rarely eat meat and fish, but when I do, I want to make sure they are of good quality and raised in a healthy environment. I usually grill or bake fish or white meat for my meal prep recipes. Season it with spices, salt, pepper, and a dash of olive oil before cooking it, and you'll have a healthy meal in no time.

Benefits of meal prepping

Food ready to eat whenever you're hungry

Whether you love to cook fresh meals every day or you feel like you never have time, meal prep is a great way to have something to eat ready whenever you have no time. If you are late from work or are just rushing out of the house at the last minute, having a meal ready to grab can be a lifesaver!

Eat healthy meals every day

The hungrier you are, the more tempted you get to buy unhealthy food. You'll know exactly what you are eating every day by cooking delicious food ahead of time. You can pick the right ingredients and make sure you add plenty of fruit and vegetables to your diet.

Save money on food

By making a meal plan, you'll be able to waste a lot less food. When you go food shopping, you'll just buy exactly what you need and won't be tempted to overspend. Plus, by bringing your own delicious lunch to work, you'll save a great deal of money! With an average work lunch costing up to $10-a-day in a big city, you can end up spending over $2,500 a year on work lunches alone!

You don't have to meal prep every day, but by bringing your lunch from home 3-4 times a week, you can easily save more than $1,000 a year!

Is meal prep for you?

Meal prepping can save your life, especially if you have a hectic schedule but still want to eat healthy food.

Just try it for a week, and you will see a significant change in your health and your wallet!

What are your favorite healthy meals to prep? Share them in the comments below!

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Source: https://gatheringdreams.com/easy-healthy-meal-prep-ideas-30-minutes/

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