20 Healthy Meal Prep Ideas To Save You Time and Money

Meal prepping is a food trend that continues to weather the test of time - and for good reason! With food being one of the largest monthly expenses for most households, planning ahead saves unnecessary expenses and stretches your monthly budget. 

 

 

Life is busy. Maybe you've noticed?

With so many competing priorities, it can seem impossible to cook multiple meals a day. But with meal planning, you can save time and money, reduce waste in the kitchen, have more food variety, and better diet quality. 

Meal prepping helps you plan and organize your meals in advance, taking out the legwork of figuring out what to make for breakfast, lunch, and dinner on a daily basis.

Set yourself up for quick delicious meals ranging from one-pot dinner recipes, breakfast smoothies and oats, easy protein-packed lunches, and much more with these easy and healthy meal prep ideas.  

Related: 14 Frugal Living Tips That Will Save You Money

Breakfast Meal Prep Ideas

1. Overnight Oats 6 Ways

Prep Time: 5 Minutes

Storage: Refrigerate up to 4 days

Source: Downshiftology

If you're not yet on the overnight oatmeal bandwagon, you are seriously missing out! These are not only an incredibly healthy meal prep idea, they're also super quick and easy. Try one - or all! - of these 6 different flavored oatmeal prep ideas to see why everyone is going on about them. 

Easy and Healthy Meal Prep Ideas - Overnight Oats 6 Ways

2. Frozen Breakfast Burritos

Prep & Cook Time: 1 Hour

Storage: Freeze up to 1 month

Source: Damn Delicious

 

Loaded with tater tots, eggs, beans, breakfast sausage and eggs, these bad boys are sure keep you going for hours! And they freeze perfectly for up to a month! Upon removing them from the freezer, just wrap them in wet paper, microwave for 3 - 6 minutes, and voila! 

Easy and Healthy Meal Prep Ideas - Freezer Breakfast Burrito

3. Breakfast Cookies

Prep & Cook Time: 30 minutes

Storage: Freeze up to 3 months

Source: Sallys Baking Addiction

 

This easy one bowl cookie recipe is as wholesome as it is delicious. And while they are called breakfast cookies, they are great all day. You will want to keep a batch in the freezer all the time! 

Easy and Healthy Meal Prep Ideas - Breakfast Cookies

4. Yoghurt Parfait 

Prep Time: 10 minutes

Storage: Refrigerate up to 3 days

Source: Chelsea's Messy Apron

 

It's time to put the instant oatmeal bowl down. These yoghurt parfaits are ready in under 10 minutes - there's really no reason to try them. Simply add the granola right before you eat because you don't want them to get soggy. 

Easy and Healthy Meal Prep Ideas - Yoghurt Parfait

5. 5 Ingredient Banana Pancakes

Prep & Cook Time: 30 minutes

Storage: Refrigerate up to 4 days or Freeze up to 1 month

Source: Minimalist Baker

 

Rich in protein and fibre, these cake-like banana pancakes only require 5 ingredients - banana, egg, vanilla extract, oil, and coconut flour.

Easy and Healthy Meal Prep Ideas - 5 Ingredient Banana Pancakes

Lunch Meal Prep Ideas

6. Spicy Chipotle Turkey Burrittos

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 4 days or Freeze up to 1 month

Source: Pinch of Yum

 

A few humble ingredients come together to make this fantastic grab-and-go meal. This recipe yields 15 burritos that store pretty well in the freezer. What's not to like!

Easy & Healthy Meal Prep Ideas - Spicy Chipotle Turkey Burrito

 7. Thai Coconut Quinoa Bowl

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 4 days or Freeze up to 1 month

Source: Fit Foodie Finds

 

This vegeterian delight is made with vibrant roasted veggies, a delicious slaw, coconut quinoa, and a yummy peanut sauce. Go forth and feed your eyes and tummy with this light and tasty meal. 

Easy & Healthy Meal Prep Ideas - Thai Coconut Quinoa Bowl

8. Chicken and Avocado Burrito

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 3 days

Source: Closet Cooking

 

These burritos are stuffed with juicy chicken, cool and creamy avocado, cheese, spicy salsa verde and sour cream then grilled to get that gooey melted cheese. Enjoy! 

Easy & Healthy Meal Prep Ideas - Chicken Avocado Burritos

9. Vegeterian Chili 

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 3 days

Source: Cookie + Kate

 

While the ingredients in this chili recipe are humble, the flavor is anything but. Simple ingredients can taste exceptional when they start off with aromatics like onion, carrot, celery and garlic. 

Easy & Healthy Meal Prep Ideas - Vegeterian Chili

10. The Tuna Salad Lunch Box 

Prep & Cook Time: 20 minutes

Storage: Refrigerate up to 3 days

Source: Budget Bytes

 

Looking for a no-cook cold meal prep lunch idea? Here's one for you! This tuna salad lunch box holds up for days in the refrigerator, so you can pack your lunch for the week all in one go. 

Easy & Healthy Meal Prep Ideas - Tuna Salad

11. Quinoa Salad 5 Ways

Prep & Cook Time: 30 minutes

Storage: Refrigerate up to 5 days

Source: The Girl On Bloor

 

Quinoa is not only highly nutritious and proven to have heart and respiratory benefits, it is also high in protein and fiber. You’ll also feel full for a long time after eating this salad. 

Easy & Healthy Meal Prep Ideas - Quinoa Salad 5 Ways

12. Kale and Sweet Potato Salad

Prep & Cook Time: 50 minutes

Storage: Refrigerate up to 5 days

Source: Budget Bytes

 

Say hello to this salad which preps and stores very well! Thanks to the heartiness of kale and the low moisture ingredients, you can prep this salad and keep it in your fridge for about five days. Simply keep some extra dressing on the side to add to the salad whenever you're ready to enjoy it! 

Easy & Healthy Meal Prep Ideas - Autumn-Kale-and-Sweet-Potato-Salad-V2

Dinner Meal Prep Ideas

13. Honey Sriracha Glazed Meatballs

Prep & Cook Time: 30 minutes

Storage: Refrigerate up to 3 days

Source: Eat Yourself Skinny

 

Picture this: Sriracha, soy sauce, ginger, honey, and garlic all drizzled over baked turkey meatballs. Hungry yet? 

Easy & Healthy Meal Prep Ideas - Honey Sriracha Meatballs

14. Grilled Red Pepper Pesto Pasta

Prep & Cook Time: 45 minutes

Storage: Refrigerate up to 3 days

Source: Pick Up Limes

 

This delicious roasted red pepper pesto pasta is a super quick meal prep idea and comes together with under 10 ingredients. It's packed with veggies and makes a hearty meal for the whole family.

Easy & Healthy Meal Prep Ideas - Red Pepper Pesto Pasta

15. One Pan Chicken and Rice

Prep & Cook Time: 1 hour 5 minutes

Storage: Refrigerate up to 4 days

Source: Downshiftology

 

Nothing beats one pot dinners! This chicken and rice is an easy, one pan recipe with bright Mediterranean flavors. Juicy chicken thighs are soaked in a citrusy, lemon dijon marinade then baked with fluffy rice.

Easy & Healthy Meal Prep Ideas - Chicken and Rice

16. Hearty Lentil Soup

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 4 days

Source: Sweet Peas And Saffron

 

Cozy, filling, and loaded with good for you ingredients pretty sums up this herby and veggie packed lentil soup. What's more? It tastes better as it ages! 

Easy & Healthy Meal Prep Ideas - Lentil Soup

17. Spicy Pulled Pork Bowl

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 3 days

Source: Sweet Peas And Saffron

 

This pulled pork bowl is all about big bold flavors - spicy, sweet, savory and tangy! Put your leftover pulled pork to use by loading them up with veggies to make a delicious plate. 

Easy & Healthy Meal Prep Ideas - Spicy Pulled Pork Bowl

18. Chicken Burrito Bowl

Prep & Cook Time: 1 hour

Storage: Refrigerate up to 4 days

Source: Gimme Delicious

 

A week’s worth of lunch made in just 1 hour. This time-saving meal prep chicken burrito bowls recipe will help you get healthy lunch on the table without sacrificing flavor or your hard-earned money! 

They are packed with protein, grains and plenty of veggies and heat up easily in the microwave with minimal clean-up or waste.

Easy & Healthy Meal Prep Ideas - Chicken Burrito Bowl

19. Cold Sesame Noodle Bowl

Prep & Cook Time: 40 minutes

Storage: Refrigerate up to 3 days

Source: 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. 

Easy & Healthy Meal Prep Ideas - Cold Sesame Noodle Bowl

20. Beef and Brocolli Stir Fry 

Prep & Cook Time: 26 minutes

Storage: Refrigerate up to 3 days

Source: Life Made Sweeter

 

Beef and Broccoli stir fry makes the perfect dish when that takeout craving hits! Best of all, this skinny recipe for beef and broccoli is so easy to make. It’s flavorful and much healthier and way better than most take-out. 

Easy & Healthy Meal Prep Ideas - Broccoli Beef Rice Bowl

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