30 Healthy Meal Prep Recipes for Lunch and Dinner
Meal prep is a hot topic in the world of fitness and healthy eating. While my job (developing new recipes) tends to alleviate the need for personally meal prepping, my wife-to-be still has an office job. So I’m well aware of how much stress a great meal prep recipe can curb.
The 30 recipes on the list below are favorites of hers and the 10,000+ people in my Facebook group. One of the most common questions in the group tends to be about recipes that freeze/reheat well. So I’ve made sure to include recipes on this list that frequently come up in those threads.
Sear, pressure cook, and broil a BBQ seasoned pork tenderloin all in one pot for tender, crispy pulled pork. Recipe includes ways to make nachos, sandwiches, breakfast bakes, and more!
These extra cheesy beef tacos are perfect for making in bulk to reheat as a <5 minute snack, lunch, or even dinner. And the Greek yogurt and salsa dip included in the recipe will be a game changer for all your Tex-Mex meals.
You can make this chicken and veggies combo in the oven or air fryer, and you're going to love it. Pair it with some crumbled feta, kalamata olives, and lemon juice to light up your tastebuds.
This 20-minute, one-pan recipe is seriously loaded with flavor and goes perfectly with rice, cauliflower rice, in lettuce wraps, or taken straight to the dome.
A simple recipe for slow cooked shredded chicken with a Carolina-style tangy bbq sauce. You can throw it on sandwiches with the spicy white slaw, make loaded french fries, or keep things low carb with a salad or vegetable sides.
One of my personal favorites, this crispy pulled pork is perfect for tacos, burritos or bowls, nachos, and pretty much every other Tex-Mex meal you can think of.
Don't worry, I've included recipe notes for making this chili ginger chicken on the stovetop or in the oven in case you're without an air fryer!
Crispy seasoned ground beef and halved sprouts cooked in chili oil and finished off with a glaze of sweet chili sauce. This is a perfect recipe to pair with rice and call it a day. The whole thing comes together in about 15-20 minutes.
With 50 calories each, these mini burger muffins are perfect for portioning out to hit your exact calorie needs for a meal. You can also make larger cheeseburger muffins for an even easier recipe!
It's the most popular recipe on my blog for good reason. With tons of customization options and leftovers for days, this taco soup is the epitome of a meal prep recipe.
Fajita chicken and veggies with low carb pasta in a simple queso-based sauce. It's ridiculously easy to make and one of my favorite pasta dishes on the blog.
Oven ready lasagna sheets stuffed with a ground beef and ricotta mixture and baked in a dish loaded with marinara, alfredo sauce, and parmesan cheese. You'll get 8 servings of beef, cheesy pasta that reheat beautifully from this recipe.
This healthier spin on the creamy, mushroomy casserole layers sautéed veggies, shredded rotisserie chicken, and Greek yogurt between extra thin corn tortillas. That's topped with fresh cheddar and baked to melted perfection.
People are raving about these tacos! The Jamaican jerk chicken and jalapeños go perfectly with fresh mango, sour cream or Greek yogurt, and warm tortillas.
This recipe uses the same technique as the beef tacos you saw above but mixes up the filling with fajita chicken and peppers. You'll also find a ton of other chicken recipes to customize your tacos with.
This simplified recipe combines rotisserie chicken and a simple chicken soup with low fat, Greek yogurt based dumplings. It makes a big batch but is easily scalable to make even more leftovers to freeze for later.
Similar to the chipotle chili, these will light you up! You can make a big batch in bulk to refrigerate or freeze. Then warm them up and serve with a freshly toasted bun later.
No marinating required. Just season and cook until juicy, tender, and spicy!
Crispy slow cooked pineapple chipotle chicken that's perfect on toasted tortillas with guacamole, mango salsa, and cotija cheese. You can also use it for enchiladas, tacos, and more!
A 5-ingredient recipe for honey chipotle pulled chicken that goes great on sandwiches and salads or on its own with veggie sides.
Real cajuns don't mix their sausage and shrimp in jambalaya. So it's a good thin I'm not that southern. This jambalaya pairs andouille chicken sausage and shrimp with low carb cauliflower rice and veggies to create big ol' servings with tons of flavor.
A super simple, lower carb taco pasta recipe topped with melted cheese. This is one of the easiest recipes you'll find on my blog.
A super easy recipe for sweet and spicy ground beef with red peppers that goes beautifully with cauliflower rice or other sides.
Chopped zucchini and bell pepper with turkey cheddar sausage in a creamy cajun sauce. With a 4.95/5 rating, it might be the highest rated recipe on the blog!
If you need a high volume recipe to stay full, this one-pan recipe is the move.
A super easy pressure cooker or slow cooker shredded chicken and beans in buffalo sauce that's perfect for nachos, wraps, empanadas, and more!
Each one of these taco bowls weighs a whopping 300 grams (or roughly 11 ounces)! That's perfect for the person who has trouble staying full.
A low fat ground beef and veggie soup blended with a 2-ingredient cheese sauce made with cheddar powder. If you're unfamiliar with the latter, this recipe will open your eyes to whole new world of flavor possibilities.
As a runner up to the infamous cheeseburger bites, these ground chicken poppers make perfect larger-sized muffins to take on the go. You can easily take some of the Greek yogurt dip with you, too!
If you're looking for a base chicken recipe, these tenders are virtually carb and fat free. You can serve them on their own with sides or chop them up for salads, pasta, and other dishes.