17 Delicious Healthy Meal Prep Recipes Easy

Let’s face it, juggling a busy schedule while trying to eat healthily can feel like a culinary tightrope walk. But fear not! Our roundup of 17 Delicious Healthy Meal Prep Recipes Easy is here to save your weeknights. From vibrant bowls to cozy one-pan wonders, these dishes promise flavor without the fuss. Ready to make meal prep your secret weapon? Dive in and discover your next kitchen staple!

Quinoa and Black Bean Salad

Zesty and nutritious, this Quinoa and Black Bean Salad packs a punch of flavor and protein. Perfect for meal prep or a quick lunch, it’s as versatile as it is delicious.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup red onion, finely diced
• 1/4 cup cilantro, chopped
• 2 tbsp olive oil
• 2 tbsp lime juice
• 1 tsp cumin
• 1/2 tsp salt

Instructions

1. Rinse quinoa under cold water for 1 minute to remove bitterness.
2. In a medium saucepan, combine quinoa and water. Bring to a boil over high heat.
3. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Tip: Let it sit covered for 5 minutes off the heat for fluffier quinoa.
4. Transfer quinoa to a large bowl and let cool for 10 minutes.
5. Add black beans, corn, red onion, and cilantro to the quinoa.
6. In a small bowl, whisk together olive oil, lime juice, cumin, and salt.
7. Pour dressing over salad and toss to combine. Tip: For best flavor, let salad chill in the fridge for at least 30 minutes before serving.
8. Adjust seasoning if necessary. Tip: Add diced avocado or cherry tomatoes for extra freshness.

Fresh and satisfying, this salad offers a delightful crunch with every bite. Serve it over greens or as a filling for wraps to mix things up.

Grilled Chicken with Steamed Vegetables

Want a healthy, flavorful meal that’s easy to prepare? Grilled chicken with steamed vegetables is a perfect choice for any day.

Ingredients

• 2 lbs chicken breast
• 1 tbsp olive oil
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp garlic powder
• 2 cups broccoli florets
• 2 cups carrots, sliced
• 1 cup green beans

Instructions

1. Preheat grill to medium-high heat (375°F).
2. Brush chicken breasts with olive oil.
3. Season chicken with salt, black pepper, and garlic powder.
4. Grill chicken for 6-7 minutes per side, or until internal temperature reaches 165°F.
5. While chicken cooks, bring a pot of water to boil for steaming vegetables.
6. Place broccoli, carrots, and green beans in a steamer basket over boiling water.
7. Cover and steam vegetables for 5 minutes, or until tender-crisp.
8. Remove chicken from grill and let rest for 5 minutes before slicing.
9. Serve grilled chicken with steamed vegetables on the side.

Juicy grilled chicken pairs wonderfully with the crisp-tender vegetables. For an extra flavor boost, drizzle with a bit of lemon juice or balsamic glaze before serving.

Turkey and Avocado Wrap

Ultra-satisfying and packed with protein, this Turkey and Avocado Wrap is a quick lunch solution that doesn’t skimp on flavor.

Ingredients

• 1 large flour tortilla
• 4 oz sliced turkey breast
• 1/2 avocado, sliced
• 1/4 cup shredded lettuce
• 2 tbsp mayonnaise
• 1 tsp mustard

Instructions

1. Lay the flour tortilla flat on a clean surface.
2. Spread mayonnaise evenly over the tortilla, leaving a 1-inch border.
3. Layer the sliced turkey breast evenly over the mayonnaise.
4. Arrange the avocado slices on top of the turkey.
5. Sprinkle shredded lettuce over the avocado.
6. Drizzle mustard over the lettuce.
7. Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling.
8. Cut the wrap in half diagonally for easy serving.

Hearty and creamy, the wrap offers a perfect balance of textures. Serve it with a side of sweet potato fries for a satisfying meal.

Baked Salmon with Asparagus

Perfect for a quick yet elegant dinner, this baked salmon with asparagus combines simplicity with sophistication.

Ingredients

• 1 lb salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 lemon, sliced
• 2 cloves garlic, minced

Instructions

1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper.
3. Place salmon fillet in the center of the baking sheet.
4. Arrange asparagus around the salmon.
5. Drizzle olive oil over salmon and asparagus.
6. Sprinkle salt, black pepper, and minced garlic evenly.
7. Top salmon with lemon slices.
8. Bake for 12-15 minutes, until salmon flakes easily with a fork.
9. Tip: For extra flavor, let the salmon marinate with the seasonings for 10 minutes before baking.
10. Tip: Ensure asparagus is not overcrowded to allow even roasting.
11. Tip: Check salmon at 12 minutes to avoid overcooking.

Amazingly tender and flavorful, this dish pairs well with a crisp white wine or over a bed of quinoa for a heartier meal.

Vegetable Stir Fry with Tofu

Just when you need a quick, healthy meal, this vegetable stir fry with tofu delivers. Packed with flavor and ready in minutes, it’s a weeknight savior.

Ingredients

• 1 block extra firm tofu
• 2 tbsp vegetable oil
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, minced
• 2 garlic cloves, minced
• 1/2 cup water

Instructions

1. Press tofu for 15 minutes to remove excess water, then cut into 1-inch cubes.
2. Heat 1 tbsp vegetable oil in a large pan over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 5 minutes. Remove and set aside.
3. In the same pan, heat remaining 1 tbsp vegetable oil. Add broccoli, bell pepper, and carrot. Stir fry for 3 minutes until vegetables are bright but crisp.
4. Add minced ginger and garlic to the pan. Stir fry for 30 seconds until fragrant.
5. Return tofu to the pan. Add soy sauce, sesame oil, and water. Stir well to combine.
6. Cook for another 2 minutes, allowing the flavors to meld. Serve immediately.

Delight in the crisp-tender vegetables and savory tofu, perfectly coated in a glossy sauce. Try serving over quinoa for an extra protein boost.

Greek Yogurt with Mixed Berries and Nuts

Kickstart your morning with this simple yet satisfying Greek Yogurt with Mixed Berries and Nuts. It’s a perfect blend of creamy, tart, and crunchy textures that’ll keep you energized.

Ingredients

• 1 cup Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup mixed nuts (almonds, walnuts)
• 1 tbsp honey

Instructions

1. Measure 1 cup of Greek yogurt into a bowl.
2. Wash 1/2 cup of mixed berries and pat them dry to prevent the yogurt from becoming watery.
3. Chop 1/4 cup of mixed nuts into small pieces for easier eating.
4. Layer the berries and nuts over the yogurt.
5. Drizzle 1 tbsp of honey over the top for a touch of sweetness.
6. Serve immediately to enjoy the contrast between the creamy yogurt and crunchy nuts.

Mix it up by adding a sprinkle of granola for extra crunch or a dash of cinnamon for warmth. The creamy yogurt pairs beautifully with the juicy berries and the earthy nuts, making every spoonful a delight.

Lentil Soup with Whole Grain Bread

Just when you need a hearty, nutritious meal, this lentil soup paired with whole grain bread hits the spot.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 1 cup diced carrots
• 1 cup diced celery
• 2 cloves minced garlic
• 1 cup dried lentils
• 4 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1 loaf whole grain bread

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat.
2. Add 1 cup diced onion, 1 cup diced carrots, and 1 cup diced celery. Cook for 5 minutes, stirring occasionally.
3. Add 2 cloves minced garlic. Cook for 1 minute until fragrant.
4. Stir in 1 cup dried lentils, 4 cups vegetable broth, 1 tsp salt, and 1/2 tsp black pepper.
5. Bring to a boil, then reduce heat to low. Cover and simmer for 25 minutes, until lentils are tender.
6. While soup simmers, slice 1 loaf whole grain bread. Toast if desired.
7. Check soup for seasoning. Adjust with more salt or pepper if needed.

Enjoy the soup’s creamy texture and rich flavor, perfect with a slice of toasted whole grain bread for dipping.

Spinach and Feta Stuffed Chicken Breast

Kickstart your dinner with a protein-packed dish that’s as flavorful as it is simple. Spinach and feta stuffed chicken breast turns ordinary poultry into a juicy, cheesy delight.

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper

Instructions

1. Preheat oven to 375°F.
2. Using a sharp knife, cut a horizontal pocket into each chicken breast, being careful not to cut through the other side.
3. In a bowl, mix spinach, feta, garlic powder, salt, and pepper.
4. Stuff each chicken breast with the spinach and feta mixture, securing the opening with toothpicks if necessary.
5. Heat olive oil in an oven-safe skillet over medium-high heat.
6. Sear chicken for 3-4 minutes per side until golden brown.
7. Transfer skillet to the oven and bake for 20-25 minutes, or until chicken reaches an internal temperature of 165°F.
8. Let chicken rest for 5 minutes before slicing.

Filled with a creamy, tangy center, each bite offers a contrast of textures from the tender chicken to the melted feta. Serve atop a bed of quinoa or with roasted vegetables for a complete meal.

Brown Rice with Grilled Shrimp and Broccoli

Kickstart your meal prep with this balanced dish that’s as nutritious as it is delicious. Perfect for a quick lunch or dinner, it combines the wholesomeness of brown rice with the lean protein of shrimp and the crunch of broccoli.

Ingredients

– 1 cup brown rice
– 2 cups water
– 1 lb shrimp, peeled and deveined
– 2 cups broccoli florets
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 1/2 tsp garlic powder
– 1/2 tsp paprika

Instructions

1. Rinse 1 cup brown rice under cold water until the water runs clear.
2. In a medium pot, combine the rinsed rice and 2 cups water. Bring to a boil over high heat.
3. Once boiling, reduce heat to low, cover, and simmer for 45 minutes. Do not lift the lid.
4. While the rice cooks, preheat your grill or grill pan to medium-high heat (about 375°F).
5. In a bowl, toss 1 lb shrimp with 1 tbsp olive oil, 1/2 tsp salt, 1/2 tsp black pepper, 1/2 tsp garlic powder, and 1/2 tsp paprika.
6. Grill the shrimp for 2-3 minutes per side, until they turn pink and opaque.
7. In a separate pan, heat 1 tbsp olive oil over medium heat. Add 2 cups broccoli florets and sauté for 5 minutes, until bright green and slightly tender.
8. Fluff the cooked rice with a fork and divide it among plates.
9. Top the rice with grilled shrimp and sautéed broccoli.
Enjoy the contrasting textures of fluffy rice, juicy shrimp, and crisp broccoli. For an extra kick, drizzle with sriracha or a squeeze of lemon before serving.

Cauliflower Rice with Chicken and Vegetables

Filling yet light, this cauliflower rice with chicken and vegetables is a weeknight savior. It’s packed with flavor and ready in under 30 minutes.

Ingredients

– 1 tbsp olive oil
– 1 lb chicken breast, diced
– 2 cups cauliflower rice
– 1 cup bell peppers, diced
– 1/2 cup onions, diced
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 tsp garlic powder

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat (350°F).
2. Add 1 lb diced chicken breast to the skillet. Cook for 5-7 minutes until no longer pink. Tip: Don’t overcrowd the pan to ensure even cooking.
3. Add 1/2 cup diced onions and 1 cup diced bell peppers to the skillet. Cook for 3-4 minutes until vegetables soften.
4. Stir in 2 cups cauliflower rice, 1/2 tsp salt, 1/4 tsp black pepper, and 1/4 tsp garlic powder. Cook for 5-6 minutes, stirring occasionally. Tip: For extra flavor, let the cauliflower rice sit for a minute before stirring to lightly brown.
5. Remove from heat. Serve immediately. Tip: Garnish with fresh herbs for a pop of color and freshness.
Crunchy vegetables and tender chicken make this dish a texture lover’s dream. The garlic powder adds a subtle depth, perfect for pairing with a crisp salad.

Egg Muffins with Spinach and Tomatoes

Here’s a quick, protein-packed breakfast that’s as easy to make as it is delicious. Egg muffins with spinach and tomatoes are perfect for meal prep or a grab-and-go morning.

Ingredients

• 6 large eggs
• 1/4 cup milk
• 1/2 cup chopped spinach
• 1/4 cup diced tomatoes
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions

1. Preheat oven to 350°F. Grease a muffin tin with olive oil.
2. In a bowl, whisk together eggs, milk, salt, and pepper until well combined.
3. Fold in chopped spinach and diced tomatoes gently.
4. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the eggs are set and slightly golden on top.
6. Let cool for 5 minutes before removing from the tin. Use a knife to loosen the edges if needed.

Wholesome and fluffy, these egg muffins have a vibrant taste from the fresh veggies. Serve them warm with a side of avocado or a drizzle of hot sauce for an extra kick.

Sweet Potato and Chickpea Curry

Nothing beats a hearty bowl of Sweet Potato and Chickpea Curry on a busy weeknight. This dish packs flavor and nutrition in every bite.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 1 tbsp curry powder
• 1 tsp cumin
• 1 tsp turmeric
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups sweet potatoes, peeled and cubed
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• 1 tbsp lime juice
• 1/4 cup cilantro, chopped

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, garlic, and ginger. Cook for 3 minutes until softened.
3. Stir in curry powder, cumin, and turmeric. Cook for 1 minute to toast the spices.
4. Add chickpeas and sweet potatoes. Stir to coat with spices.
5. Pour in coconut milk and vegetable broth. Bring to a simmer.
6. Reduce heat to low. Cover and cook for 20 minutes until sweet potatoes are tender.
7. Remove from heat. Stir in lime juice and cilantro.

Mouthwatering and creamy, this curry pairs perfectly with steamed rice or naan. The sweet potatoes add a subtle sweetness, balancing the spices beautifully.

Zucchini Noodles with Pesto and Cherry Tomatoes

Overflowing with freshness, this dish combines the lightness of zucchini with the rich flavors of homemade pesto and sweet cherry tomatoes. Perfect for a quick, healthy meal that doesn’t skimp on taste.

Ingredients

– 4 medium zucchinis
– 2 cups fresh basil leaves
– 1/2 cup grated Parmesan cheese
– 1/3 cup pine nuts
– 2 garlic cloves
– 1/2 cup olive oil
– 1 cup cherry tomatoes, halved
– 1/2 tsp salt
– 1/4 tsp black pepper

Instructions

1. Spiralize the zucchinis into noodles using a spiralizer. Set aside.
2. In a food processor, combine basil, Parmesan, pine nuts, and garlic. Pulse until finely chopped.
3. With the processor running, slowly add olive oil until the pesto is smooth. Season with salt and pepper.
4. Heat a large skillet over medium heat. Add zucchini noodles and cook for 2 minutes, just until slightly softened.
5. Remove skillet from heat. Toss zucchini noodles with pesto until evenly coated.
6. Gently fold in cherry tomatoes.
7. Serve immediately for the best texture and flavor.

A vibrant dish that’s as pleasing to the eye as it is to the palate, the zucchini noodles offer a crisp bite against the creamy pesto. Try topping with extra Parmesan or a sprinkle of chili flakes for an added kick.

Oatmeal with Almond Butter and Banana

Craving a quick, nutritious breakfast? This oatmeal with almond butter and banana is your go-to meal, ready in minutes and packed with flavor.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1 tbsp almond butter
• 1 banana, sliced
• 1 tsp honey
• 1/4 tsp cinnamon

Instructions

1. Bring 2 cups of water to a boil in a medium saucepan over high heat.
2. Add 1 cup of rolled oats to the boiling water, reduce heat to medium, and stir occasionally for 5 minutes until the oats are soft and the water is absorbed. Tip: Stirring prevents the oats from sticking to the pan.
3. Remove the saucepan from the heat and let the oatmeal sit for 1 minute to thicken.
4. Stir in 1 tbsp of almond butter until fully incorporated. Tip: Almond butter adds creaminess and protein.
5. Top the oatmeal with sliced banana, drizzle with 1 tsp of honey, and sprinkle with 1/4 tsp of cinnamon. Tip: The banana adds natural sweetness, reducing the need for extra sugar.

Perfectly creamy with a hint of nuttiness, this oatmeal is a comforting start to any day. Try adding a sprinkle of granola for extra crunch.

Beef and Vegetable Stir Fry with Quinoa

Cooking a nutritious meal doesn’t have to be complicated. This beef and vegetable stir fry with quinoa is a perfect example of a quick, healthy dish packed with flavor.

Ingredients

– 1 cup quinoa – 2 cups water – 1 tbsp olive oil – 1 lb beef sirloin, thinly sliced – 2 cups mixed vegetables (bell peppers, broccoli, carrots) – 2 tbsp soy sauce – 1 tsp garlic powder – 1/2 tsp black pepper

Instructions

1. Rinse 1 cup quinoa under cold water. 2. In a medium pot, bring 2 cups water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Tip: Fluff quinoa with a fork after cooking to prevent clumping. 3. Heat 1 tbsp olive oil in a large skillet over medium-high heat. 4. Add 1 lb beef sirloin to the skillet. Cook for 5 minutes, stirring occasionally, until browned. 5. Add 2 cups mixed vegetables to the skillet. Stir-fry for 5 minutes until vegetables are tender-crisp. Tip: Cut vegetables uniformly for even cooking. 6. Stir in 2 tbsp soy sauce, 1 tsp garlic powder, and 1/2 tsp black pepper. Cook for 2 minutes, stirring constantly. Tip: Adjust heat if ingredients start to stick to the pan. 7. Serve beef and vegetable stir fry over cooked quinoa. Great for meal prep, this dish offers a satisfying crunch from the vegetables and a rich umami flavor from the beef. Try topping with sesame seeds for an extra nutty flavor.

Chia Pudding with Coconut Milk and Mango

Hectic mornings call for quick, nutritious breakfasts. This chia pudding with coconut milk and mango is your go-to solution.

Ingredients

– 1/4 cup chia seeds – 1 cup coconut milk – 1 tbsp honey – 1/2 cup diced mango

Instructions

1. In a medium bowl, combine 1/4 cup chia seeds and 1 cup coconut milk. 2. Stir in 1 tbsp honey until fully dissolved. 3. Cover the bowl and refrigerate for at least 4 hours, or overnight, to allow the chia seeds to expand. Tip: For a smoother texture, stir the mixture after the first hour. 4. Once set, give the pudding a good stir to break up any clumps. 5. Fold in 1/2 cup diced mango gently. Tip: Use ripe mango for the best sweetness and texture. 6. Serve chilled. Tip: Garnish with extra mango slices or a drizzle of honey for added flavor. Great texture meets tropical flavors in this pudding. Serve it in a clear glass to showcase the layers, or top with granola for crunch.

Grilled Fish Tacos with Cabbage Slaw

Easy to make and bursting with flavor, these grilled fish tacos are a summer must-try. Pair them with a crisp cabbage slaw for the perfect bite.

Ingredients

• 1 lb white fish fillets
• 2 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1/2 tsp salt
• 8 corn tortillas
• 2 cups shredded cabbage
• 1/4 cup mayonnaise
• 1 tbsp lime juice
• 1/4 tsp black pepper

Instructions

1. Preheat grill to medium-high, about 400°F.
2. Brush fish fillets with olive oil.
3. Mix chili powder, garlic powder, cumin, and salt in a small bowl.
4. Rub spice mixture evenly over fish fillets.
5. Grill fish for 3-4 minutes per side, until flakes easily with a fork.
6. Warm tortillas on the grill for 30 seconds per side.
7. Combine shredded cabbage, mayonnaise, lime juice, and black pepper in a bowl to make slaw.
8. Flake grilled fish into large pieces.
9. Assemble tacos by placing fish on tortillas and topping with cabbage slaw.

Now, enjoy the smoky grilled fish paired with the crunchy, tangy slaw. Serve with extra lime wedges for a zesty kick.

Conclusion

Summarizing, this roundup offers a treasure trove of 17 healthy, easy meal prep recipes to simplify your week. Whether you’re a busy parent or a fitness enthusiast, there’s something here for everyone. We’d love to hear which recipes become your go-to favorites—drop us a comment below! And if you found this collection helpful, don’t forget to share the love on Pinterest. Happy cooking!