Article at a glance:
- Preparing a few foods ahead of time can make it easier to maintain healthy eating during a busy week.
- We’re sharing a variety of flavorful and nutrient-dense breakfast, lunch and dinner recipes like chia seed pudding, taco bowls, and energy bites that you can make in advance.
Does the thought of meal prep sound overwhelming and daunting? Meal prepping often has the stereotypical optics of uniform plastic containers filled with perfectly portioned plain baked chicken, broccoli, and brown rice to sullenly enjoy each night for dinner. Rest-assured, the meal prep we’re talking about is far from the mundane and repetitive weekly fare. A flavorful, exciting, and diverse array of breakfast, lunch, dinner, and snack ideas to make your weekday meals easy and nourishing. Spending just 60 minutes on a Sunday afternoon to prepare a few of these dishes can make for a smooth week filled with energizing meals and snacks to help you stick to your healthy routines and feel incredible mentally and physically.
Breakfast:
Chia seed pudding
Chia seeds are a powerhouse plant-based protein packed with omega 3 fats for brain and heart health, plus protein and fiber that will keep you full and help balance blood sugar levels. Grab a large glass container, add chia seeds and your favorite plant-based milk and shake or whisk to combine. The chia seeds will absorb the liquid and transform into a creamy pudding-like texture. You can keep this recipe simple or add fun mix-ins like cinnamon, yogurt for added protein, maple syrup, and even collagen or protein powder. Let this sit overnight and when you’re ready to enjoy, portion into a bowl and top with fruit and nut butter or granola for a filling and balanced morning meal.
Overnight oats
Oats are a nutrient-dense whole grain packed with fiber (particularly rich in soluble fiber), which can help support a lower LDL cholesterol, healthy digestion, and balanced blood sugar levels. But if you don’t have the time to whip up a warm bowl of oatmeal on a busy morning, try prepping a batch of creamy, chilled overnight oats instead. You can make this recipe with 2 simple ingredients as the base and then add your favorite mix-ins like yogurt, chia seeds, vanilla extract, or shredded coconut. Let this sit overnight and enjoy in the morning topped with fruit and peanut butter for a nutrient-boost of healthy fats.
Smoothie packs
Make your busy mornings easier with all of the building blocks of a nutrient-rich smoothie packaged into a grab-and-blend bag. Smoothies are an excellent way to pack in a myriad of nutrient-rich ingredients to start your day with energy and nourishment. In a reusable snack bag combine banana, berries or pineapple (or any other favorite fruits), greens like spinach or kale, and protein powder. You can also add almond or peanut butter, yogurt, and any other desired add-ins like hemp or flax seeds. Store these little smoothie packs in the freezer until you’re ready to blend. When you’re in need of a filling and travel-friendly breakfast, mix the smoothie contents with water, plant-based milk, or coconut water in a blender and enjoy!
Lunch/dinner:
Taco bowls
These zesty flavor-packed bowls make an excellent weekday lunch or dinner. They’re a healthy and balanced meal packed with protein, whole grains, nutrient-dense vegetables, and healthy fats. Prep your protein of choice (beans, lentils, beef, chicken, or turkey), then prepare a whole grain like brown rice or quinoa, chop up some tomatoes, bell peppers, and roasted sweet potatoes. Store all of your taco-bowl components in glass containers in the fridge until your ready to eat. When the dinner bell rings, all you have to do is combine all of the taco bowl ingredients and add your favorite toppings – hot sauce, Greek yogurt or sour cream, and avocado to name a few.
Chopped salad
Chopping and prepping a veggie-packed salad sounds like a daunting task at the end of a busy day. Save yourself the headache and prep this nutrient powerhouse meal ahead of time. Grab a big bowl and add your greens of choice (spinach, kale, or romaine are great choices), then top with your favorite chopped veggies like cucumber, tomato, roasted veggies like broccoli or eggplant, then sprinkle in some fun flavorings like olives, chickpeas, avocado, almonds, and zesty add-ins like marinated artichokes or roasted red peppers. Make a batch of a simple salad dressing on the side to add to your salad when you’re ready to chow down.
Chickpea salad
Having an effortless, filling protein already prepped and ready to add to a meal is essential to help you power through a busy week. Chickpeas make a stellar protein option as well as a gut-friendly fiber morsel. They’re known for their cholesterol-lowering benefits, as well as their ability to support healthy digestion, aid in reducing inflammation, and support energy and bone health through their iron and calcium content – what CAN’T they do? Whip up a creamy and zesty chickpea salad that can be drizzled over a green salad, added to a wrap, or dolloped over avocado toast.
Vegan chili
A fall favorite, chili is jam packed with nutrient-dense vegetables, fiber-filled beans, and zesty spices. But this dish doesn’t have to be a seasonal-exclusive – it’s too good not to enjoy all year long, and not to mention it makes a perfect make-ahead dinner. Simply assemble a big batch of chili in a crockpot filled with beans, vitamin-packed vegetables, and vibrant seasonings. Enjoy a bowl today and then refrigerate the rest to last all week, or freeze to enjoy at a later date. Top your portioned bowl with avocado, cheese, and hot sauce for a spicy finish.
Snacks:
Energy bites
Skip the store bought protein bars and prep a batch of these energy bites for a quick grab-and-go snack packed with protein, fiber, and healthy fats to fuel you through your day. You can make these however you’d like by adding flavorful mix-ins like chocolate chips, freeze dried fruit, or coconut chips.
Sweet potato toast
Their bright orange hue comes from beta-carotene (vitamin A), which is imperative for eye health. These sweet spuds are also packed with vitamin C, potassium, B vitamins, and fiber. Sweet potatoes are a versatile starchy vegetable and provide a filling addition to any meal. Here is a fun way to enjoy sweet potatoes – as toast! Slice sweet potatoes into thin flat pieces and toast in the oven until crispy. You can use these in place of bread and top with avocado and egg or almond or peanut butter with berries and a drizzle of honey. Make a big batch of this sweet potato toast to use as quick snacks or side dishes all week.
Trail mix
A salty assortment of nuts and dried fruit make for a perfect energizing snack, but most store-bought versions are loaded with ultraprocessed oils and added sugar. You can make a simple and healthy homemade version by combining your favorite nuts (almonds, cashews, macadamias, or pistachios to name a few) with freeze dried fruit like mixed berries, figs, and bananas. Add in fun extras like chocolate chips, shredded coconut, or pumpkin seeds. Take this to a healthier level by pre-portioning into reusable snack bags. When you need a quick nosh, grab a bag and take on the go.
Live Complete Takeaways
Meal prepping doesn’t have to include a monotonous display of boring meals in order to enjoy healthy and quick food for the week. Spending some time on a Sunday afternoon to prepare a few flavorful meals and snacks for the week can make the busy days ahead stress-free and filled with energizing and delectable dishes. The trick is to add flavors you love to foods you know are nutrient-dense and provide the sustainable energy to fuel your busy weekdays.
