28 Healthy Meal Prep Recipes for an Easy Week

Chicken and shrimp bowls, steak and salmon meal prep, protein salads, make-ahead breakfasts and snacks: 28 healthy meal prep recipes for an easy week.

ByEmma Brooks Hours Hours
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Healthy meal prep recipes: grilled chicken veggie bowls, street corn chicken rice bowls and chickpea quinoa salad

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A couple of hours of meal prep on Sunday is the best gift I give my future self. When healthy lunches and dinners are already waiting in the fridge, busy weeknights get so much easier. These are my favorite meal prep recipes: protein-packed bowls, chicken, seafood and steak meals, hearty salads that stay fresh for days, plus make-ahead breakfasts and snacks.

Meal Prep Bowls

1
Four glass meal prep containers filled with grilled chicken, zucchini, bell peppers, and brown rice.
Meal Prep Grilled Chicken Veggie Bowls
Meal prep grilled chicken veggie bowls.
Check out this recipe
2
A vibrant Mediterranean chicken bowl with grilled chicken, quinoa, fresh cucumbers, tomatoes, and hummus.
Mediterranean Chicken Bowls
Mediterranean chicken bowls.
Check out this recipe
3
A vibrant Street Corn Chicken Rice Bowl topped with cotija cheese and lime wedges.
Street Corn Chicken Rice Bowl
Street corn chicken rice bowls.
Check out this recipe
4
Four glass containers filled with rice noodles, ground turkey, shredded cabbage, carrots, and cucumber with peanut sauce on the side.
Spring Roll Meal Prep Bowls
Spring roll meal prep bowls for the week.
Check out this recipe
5
A vibrant bowl with roasted spiced cauliflower, basmati rice, cherry tomatoes, and tahini drizzle.
Cauliflower Shawarma Bowls
Cauliflower shawarma bowls.
Check out this recipe
6
A vibrant quinoa bowl topped with seared shrimp, sliced avocado, cherry tomatoes, and fresh lime.
Shrimp Avocado Quinoa Bowls
Shrimp avocado quinoa bowls.
Check out this recipe
7
A colorful Carnitas Burrito Bowl with shredded pork, avocado, and lime rice in a white bowl.
Carnitas Burrito Bowl
Carnitas burrito bowls.
Check out this recipe

Chicken Meal Prep

8
A row of four glass meal prep containers filled with roasted chicken, sweet potatoes, and charred broccoli.
Roasted Chicken and Sweet Potato Meal Prep
Roasted chicken and sweet potato meal prep.
Check out this recipe
9
A sheet pan filled with golden roasted chicken cubes, tender sweet potatoes, and charred broccoli florets.
One-Pan Roasted Chicken, Broccoli, and Sweet Potatoes
One-pan roasted chicken, broccoli and sweet potatoes.
Check out this recipe
10
Golden brown chicken meatballs tossed with green zucchini noodles in a garlic butter sauce
Garlic Butter Chicken Meatballs with Zucchini Noodles
Garlic butter chicken meatballs with zucchini noodles.
Check out this recipe
11
Four glass meal prep containers filled with golden chicken patties and a colorful cucumber tomato salad.
Meal Prep Chicken Patties & Veggie Salad
Chicken patties with a veggie salad.
Check out this recipe
12
Grilled cilantro lime chicken thighs sliced on a wooden cutting board with fresh lime wedges
All Purpose Cilantro Lime Chicken
All-purpose cilantro lime chicken for salads, tacos and bowls.
Check out this recipe

Seafood & Steak Meal Prep

13
Two glass meal prep containers filled with pan-seared salmon fillets and tender-crisp asparagus spears with lemon slices.
Meal-Prep Salmon and Asparagus
Salmon and asparagus meal prep in 15 minutes.
Check out this recipe
14
Four glass meal prep containers filled with garlic ginger shrimp, fluffy quinoa, and fresh tomato salsa on a light wooden background.
Garlic Ginger Shrimp Meal Prep with Quinoa and Tomato Salsa
Garlic ginger shrimp meal prep with quinoa.
Check out this recipe
15
Glass meal prep containers filled with lemon garlic shrimp and fresh zucchini noodles garnished with parsley
Shrimp Meal-Prep with Zucchini Noodles
Shrimp meal prep with zucchini noodles.
Check out this recipe
16
A sheet pan filled with roasted Cajun shrimp, bell peppers, zucchini, and red onions with lemon wedges.
Meal Prep Cajun Shrimp and Veggies
Meal prep Cajun shrimp and veggies.
Check out this recipe
17
Seared steak bites and zucchini noodles in a garlic butter sauce inside a cast iron skillet.
15 Minute Garlic Butter Steak with Zucchini Noodles
Garlic butter steak with zucchini noodles in 15 minutes.
Check out this recipe
18
A colorful pepper steak stir fry with red and green bell peppers and tender beef strips in a savory sauce.
15-Minute Pepper Steak Stir Fry Meal Prep
Pepper steak stir fry meal prep in 15 minutes.
Check out this recipe

Salads That Stay Fresh

19
Four glass containers filled with colorful chickpea quinoa salad and lemon-tahini dressing
Chickpea Quinoa Salad Meal Prep
Chickpea quinoa salad meal prep.
Check out this recipe
20
Meal prep containers filled with grilled chicken, roasted cauliflower, and fresh baby spinach
Meal Prep Chicken Spinach Cauliflower Salad
Chicken, spinach and cauliflower meal prep salad.
Check out this recipe
21
A bowl of French green lentil salad with diced cucumbers, red peppers, and crumbled feta cheese.
Classic French Green Lentil Salad
A hearty lentil salad.
Check out this recipe
22
A colorful bowl of Thai Quinoa Salad with purple cabbage, carrots, and peanut dressing
Crunchy Thai Quinoa Salad with Peanut Dressing
Crunchy Thai quinoa salad with peanut dressing.
Check out this recipe

Make-Ahead Breakfasts

23
Golden Breakfast Egg Muffins (3 Ways) on a white plate with fresh herbs and vegetables
Breakfast Egg Muffins (3 Ways)
Breakfast egg muffins.
Check out this recipe
24
Four glass jars filled with creamy chia pudding topped with fresh berries and cinnamon.
Meal Prep Chia Pudding
Meal prep chia pudding.
Check out this recipe
25
A golden brown dish of berry baked oatmeal topped with fresh raspberries and blueberries
Berry Baked Oatmeal
Berry baked oatmeal.
Check out this recipe
26
A glass jar filled with creamy orange and vanilla overnight oats topped with fresh orange zest.
Orange Creamsicle Overnight Oats
Orange creamsicle overnight oats.
Check out this recipe

Grab-and-Go Snacks

27
A plate of round oatmeal chocolate chip no-bake energy balls
No Bake Energy Balls (Oatmeal Chocolate Chip)
No-bake oatmeal chocolate chip energy balls.
Check out this recipe
28
A tray of golden brown roasted chickpeas seasoned with smoked paprika and sea salt
Roasted Chickpeas
Crunchy roasted chickpeas.
Check out this recipe

My Meal Prep Tips

  • Cook components: prep one or two proteins, a grain and a tray of roasted vegetables, then mix and match all week.
  • Use good containers: glass containers with tight lids keep food fresher and reheat well.
  • Keep sauces separate: store dressings and sauces on the side so salads and bowls do not get soggy.
  • Know the limits: most cooked meals keep 3 to 4 days in the fridge; freeze anything you will not eat by then.

Meal Prep FAQ

How long does meal prep last in the fridge?

Most cooked proteins, grains and vegetables keep 3 to 4 days in airtight containers. Seafood is best eaten within 2 to 3 days.

More ideas: healthy chicken dinners, quick shrimp recipes and all meal prep recipes.

More Healthy Recipe Collections

Emma Brooks is the home cook behind The Gentle Bite. After years of juggling long workdays and family dinners, she started sharing the balanced, wholesome recipes she loves to make on busy weeknights, most ready in about 30 minutes with everyday ingredients. Her goal is simple: quick, nourishing meals that feel approachable, with easy swaps for gluten-free, dairy-free and high-protein diets.

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