๐Ÿง‘โ€๐ŸณRecipes10 Healthy Meal Prep Recipes for Busy Weekdays

Meal prepping can help you eat healthy even on your busiest days. Here are 10 delicious and nutritious recipes to try.

ยท7 min read
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Eating healthy can be a challenge, especially when you're busy and don't have much time to cook. Meal prepping can help you stay on track with your healthy eating goals by providing you with healthy meals that are ready to eat when you need them.

Here are 10 healthy meal prep recipes that are perfect for busy weekdays:

1. Greek Chicken Bowls

These Greek chicken bowls are packed with protein and veggies. They're easy to make and perfect for meal prepping. Here's what you'll need:

  • 2 chicken breasts, cooked and chopped
  • 2 cups cooked quinoa
  • 2 cups chopped veggies (such as cucumber, tomato, and red onion)
  • 1/4 cup crumbled feta cheese
  • Lemon vinaigrette (1/4 cup olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, salt and pepper to taste)

To assemble the bowls, divide the quinoa, chicken, and veggies among four meal prep containers. Top with feta cheese and drizzle with lemon vinaigrette. Store in the fridge until ready to eat.

2. Sweet Potato and Black Bean Tacos

These vegetarian tacos are packed with flavor and nutrition. Here's what you'll need:

  • 2 sweet potatoes, peeled and diced
  • 1 can black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Corn tortillas
  • Toppings of your choice (such as avocado, salsa, and cilantro)

Preheat the oven to 400 degrees F. Toss the sweet potatoes, black beans, and red bell pepper with olive oil, chili powder, cumin, salt, and pepper. Spread the mixture in a single layer on a baking sheet and bake for 25-30 minutes, until the sweet potatoes are tender and the veggies are slightly crispy. Serve the sweet potato and black bean mixture in corn tortillas and top with your favorite toppings.

3. Turkey and Veggie Stir-Fry

This turkey and veggie stir-fry is a healthy and flavorful meal that comes together quickly. Here's what you'll need:

  • 1 pound ground turkey
  • 4 cups mixed veggies (such as broccoli, bell peppers, and carrots)
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ginger powder
  • Salt and pepper to taste
  • Brown rice

Cook the ground turkey in a large skillet over medium heat until browned and cooked through. Add the veggies to the skillet and cook until tender-crisp. In a small bowl, whisk together the sesame oil, soy sauce, honey, garlic powder, ginger powder, salt, and pepper. Pour the sauce over the turkey and veggies and stir to combine. Serve the stir-fry over brown rice.

4. Tuna and White Bean Salad

This tuna and white bean salad is a protein-packed meal that's perfect for lunch. Here's what you'll need:

  • 2 cans white beans, drained and rinsed
  • 2 cans tuna, drained
  • 2 cups chopped veggies (such as cherry tomatoes,cucumber, and red onion)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • Salt and pepper to taste

In a large bowl, combine the white beans, tuna, veggies, and parsley. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and stir to combine. Store in the fridge until ready to eat.

5. Sheet Pan Chicken Fajitas

These sheet pan chicken fajitas are a one-pan meal that's perfect for busy weeknights. Here's what you'll need:

  • 2 pounds boneless, skinless chicken breasts, sliced
  • 3 bell peppers, sliced
  • 1 onion, sliced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Flour tortillas
  • Toppings of your choice (such as sour cream, guacamole, and salsa)

Preheat the oven to 400 degrees F. Toss the chicken, bell peppers, and onion with chili powder, cumin, garlic powder, salt, and pepper. Spread the mixture in a single layer on a baking sheet and bake for 20-25 minutes, until the chicken is cooked through and the veggies are tender. Serve the chicken and veggies in flour tortillas and top with your favorite toppings.

6. Egg and Veggie Breakfast Sandwiches

These breakfast sandwiches are easy to make and perfect for meal prepping. Here's what you'll need:

  • 6 whole wheat English muffins
  • 6 eggs
  • 2 cups chopped veggies (such as spinach, mushrooms, and bell peppers)
  • 6 slices of cheese
  • Salt and pepper to taste

Preheat the oven to 350 degrees F. Split the English muffins and place them on a baking sheet. Crack an egg into each muffin half and sprinkle with chopped veggies, salt, and pepper. Bake for 15-20 minutes, until the eggs are set. Top each muffin half with a slice of cheese and return to the oven until the cheese is melted. Let cool and store in the fridge until ready to eat.

7. Turkey and Sweet Potato Chili

This turkey and sweet potato chili is a healthy and satisfying meal that's perfect for chilly days. Here's what you'll need:

  • 1 pound ground turkey
  • 2 sweet potatoes, peeled and diced
  • 1 onion, diced
  • 1 bell pepper, diced
  • 1 can diced tomatoes
  • 1 can black beans, drained and rinsed
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Cook the ground turkey in a large pot over medium heat until browned and cooked through. Add the sweet potatoes, onion, and bell pepper to the pot and sautรฉ until tender. Add the diced tomatoes, black beans, chili powder, cumin, garlic powder, salt, and pepper to the pot and stir to combine. Bring the chili to a simmer and cook for 20-30 minutes, until the sweet potatoes are tender.

8. Mason Jar Salads

These mason jar salads are perfect for meal prepping and taking on-the-go. Here's what you'll need:

  • 4 Mason jars with lids
  • 1 can chickpeas, drained and rinsed
  • 2 cups chopped veggies (such as cherry tomatoes, cucumber, and red onion)
  • 4 cups mixed greens
  • 1/4 cup crumbled feta cheese

Begin by layering the chickpeas in the bottom of each Mason jar. Top with the chopped veggies, mixed greens, and crumbled feta cheese. Seal the Mason jars and store in the fridge until ready to eat. When you're ready to enjoy, simply shake the jar to distribute the dressing.

9. Slow Cooker Chicken Curry

This slow cooker chicken curry is a flavorful and easy meal that's perfect for busy weeknights. Here's what you'll need:

  • 2 pounds boneless, skinless chicken thighs
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons curry powder
  • 1 teaspoon cumin
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cayenne pepper
  • 1 can diced tomatoes
  • 1 can coconut milk
  • Salt and pepper to taste
  • Cooked rice, for serving

Add the chicken, onion, garlic, curry powder, cumin, ginger, cayenne pepper, diced tomatoes, coconut milk, salt, and pepper to a slow cooker. Stir to combine. Cover and cook on low for 6-8 hours, until the chicken is tender and cooked through. Serve over cooked rice.

10. Roasted Veggie and Hummus Wraps

These roasted veggie and hummus wraps are a healthy and satisfying lunch or dinner option. Here's what you'll need:

  • 4 large tortillas
  • 2 cups chopped veggies (such as zucchini, bell peppers, and red onion)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/2 cup hummus
  • 1/4 cup crumbled feta cheese

Preheat the oven to 400 degrees F. Toss the chopped veggies with olive oil, salt, and pepper. Spread the veggies in a single layer on a baking sheet and roast for 20-25 minutes, until tender and lightly browned. Spread each tortilla with a layer of hummus, then top with the roasted veggies and crumbled feta cheese. Roll up the tortillas and enjoy!

We hope these meal prep ideas inspire you to get creative in the kitchen and make meal prep a regular part of your routine!


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