Meal preparation is a practical solution for anyone looking to save time and money while maintaining a consistent eating schedule. While the concept is straightforward — prepare multiple meals at once — choosing the right recipes can be challenging.
The ideal meal prep recipe needs to balance several factors: it should remain appetizing after several days, be efficient to prepare in larger quantities, and use a manageable number of ingredients and steps.
From breakfast through dinner, effective meal preparation can streamline your entire day. With the right approach and recipes, you can establish a sustainable meal prep routine that actually works for your lifestyle.
For those ready to get into meal prepping, we’ve already equipped you with the perfect containers — now it’s time to fill them with mouthwatering meals that’ll keep you motivated on your disciplined journey.
Easy Meal Prep Recipes:
@erekasfood My SALMON QUINOA VEGGIE BOWL is packed with veggies, fiber, protein and omega 3 fatty acid, but most important, it’s delicious! SERVES 2 Salmon: 12 ounces skinless salmon cut in cubes Juice of one orange 1 tbsp olive oil 1 tsp paprika 1 tsp Aleppo (can sub with 3/4 tsp sweet paprika + 1/4 tsp cayenne) 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp salt 2 tbsp honey 1/2 tsp dijon mustard In a medium sized bowl whisk together orange juice, olive oil, paprika, Aleppo, garlic powder, onion powder, salt, honey and mustard. Add salmon to bowl and mix to coat. Cover and place in fridge for at least an hour or up to 4 hours. Preheat oven to 400F. Place salmon onto a parchment lined baking dish and bake for 15 minutes. Chopped Salad: 4 ounces arugula chopped 1 cup cooked quinoa 6 asparagus sliced in circles 1/2 cup black beluga lentils cooked, but not overcooked;) #1 large red bell peppers diced 1/3 red onion diced 6 scallions sliced thin 1 zucchini diced small Place all chopped veggies in a large bowl, top with dressing (recipe below) and salmon. Dressing: 2 tbsp fresh tarragon 2 tbsp fresh parsley 1 tbsp apple cider vinegar 1 tsp lemon juice 2 tbsp honey 1/4 cup olive oil 1/2 small shallot Juice of 1/2 an orange Add all the ingredients to a blender and blend well.
Salmon Quinoa Bowls
Ingredients
- 2 salmon fillets
- 1 cup quinoa
- 2 cups water or broth
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 lemon
- Olive oil
- Salt and pepper to taste
Instructions
1. Cook quinoa in water or broth according to package instructions (usually 15-20 minutes).
2. Season salmon fillets with salt, pepper, and a drizzle of olive oil.
3. Pan-sear salmon for 4-5 minutes per side until cooked through.
4. In serving bowls, arrange quinoa as the base.
5. Top with salmon, avocado slices, cherry tomatoes and spinach.
6. Squeeze fresh lemon juice over the bowls.
7. Drizzle with olive oil and season to taste.
@stealth_health_life Sheet Pan Breakfast Burritos This may be the single most efficient, and lowest effort, method for making breakfast burritos in bulk 🌯 Making breakfast burritos this way is just incredibly satisfying – and you get 10 (!!) breakfast burritos that you can store frozen and reheat in just a few minutes every morning Per burrito (Makes 10): 445 Calories 33g Protein 46g Carbs 14g Fat I used a “Jelly Roll” pan (the exact dimensions were 10”x15”, 1 inch lip) for this recipe, which is a common sized sheet pan found at grocery stores. – A quarter sheet pan will be smaller, so you’ll need to scale down the ingredients slightly – You can also scale up the recipe by using a larger sheet pan, just be sure it has at least a 1” raised edge Ingredients: 1 red bell pepper, diced 1 orange bell pepper, diced 1 yellow onion, diced 400g yellow Potatoes (~2-3), diced 30g (2 Tbsp) olive oil Salt/pepper to taste Lean Ground Breakfast Sausage: 448g (16oz) 93% beef or turkey 2 tsp coarse salt 1 teaspoon garlic powder 1 teaspoon chili powder 1/2 teaspoon rubbed sage 1/2 teaspoon Italian seasoning 1/2 teaspoon cumin OR use your favorite all purpose seasoning Blended egg mixture: 650g (2.75 cups) egg whites 3 eggs 200g (1 cup) cottage cheese 8g (1 Tbsp) corn starch 50g (1/2 cup) shredded cheddar 10 burrito sized tortillas High Protein Cream Sauce: 400g (2 cups) fat free Greek yogurt 50g (3 Tbsp) hot sauce of choice Garlic, salt and pepper to taste Cilantro as garnish — This recipe is highly customizable – here’s the general method I follow for making sheet pan burritos 🌯 STEP 1: Add your veggies/roasting ingredients of choice, and roast until softened STEP 2: Add your protein source of choice over the top, bake until browned STEP 3: Add your egg mixture and cheese, bake until middle is firm and edges are crisp – Let sit for 10 minutes before slicing STEP 4: Assemble your burritos – Slice into equally sized rectangles, add to a burrito sized tortilla along with any sauce or garnishes of choice – Roll your burritos, and enjoy! #mealprep #breakfastburrito #sheetpanmeals #sheetpanbreakfastburrito #stealthhealth
Sheet Pan Breakfast Burritos
Ingredients
- 12 large eggs
- 1 lb breakfast sausage
- 2 bell peppers, diced
- 1 onion, diced
- 2 cups shredded cheese
- 12 large flour tortillas
- Salt and pepper to taste
Instructions
1. Preheat oven to 400°F.
2. Line a large sheet pan with parchment paper.
3. Spread sausage, peppers, and onions on the sheet pan.
4. Bake for 15-20 minutes until sausage is cooked through.
5. Create wells in the mixture and crack eggs into them.
6. Return to oven for 8-10 minutes until eggs are set.
7. Sprinkle with cheese and return briefly to melt.
8. Warm tortillas and fill with the sheet pan mixture.
9. Roll into burritos and serve immediately.
Notes:
These can be wrapped in foil and frozen for up to 3 months. Reheat in microwave for 1-2 minutes when ready to eat.
@rgveganfood JOLLOF RICE (vg) What I used: 3 cups golden sella rice 2 red bell peppers 2 red pointed peppers 2 chilli peppers 1 scotch bonnet pepper 3 large tomatoes 2 large white onions 1 red onion 1 whole garlic bulb 2 heaped tbsp tomato paste 100ml olive oil 10-15g ginger root 1 tbsp curry powder 1 tbsp dried thyme 2 tsp concentrated vegetable stock 1 tbsp butter(vg) 5 bay leaves 2 tsp sea salt 1 tomato for garnishing 1 red onion for garnishing Instructions: 1 Place bell peppers, pointed peppers, chilli peppers, scotch bonnet, tomatoes, garlic, red onion and 1 white onion in a baking tray roughly chopped with a drizzle of olive oil and black pepper. Put in preheated oven for 30-40 minutes at 200°C. 2 To a pan; heat approx 100ml olive oil and add chopped white onion and tomato paste – medium heat. Cook down for 15 minutes. 3 In a blender add the roasted vegetables and blend until smooth. Introduce the blended mix to the onions and tomato paste. Next add the dried thyme, 1 tsp concentrate vegetable stock, curry powder, sea salt and bay leaves. Mix together and cook for 45 minutes with a lid on partly open. 4 Place rice in a large bowl and continue to wash and drain until water runs clear. Add the drained rice to the pepper mix and stir in well. In a jug mix 1 tsp concentrate stock with approx 100ml hot water and then add to the the rice and pepper mix. The water should be just above the rice level so add more if required. Stir well and and cover pan with foil tightly to trap all the steam and place on lid. Cook on medium heat for 20 minutes. 5 Mix in finely chopped red onion, tomato and butter. Place foil and lid back on and cook for a further 10 minutes before removing from heat. Serve with fried plantain. It’s a process to make but well worth it! 😍 #jollofricerecipe #jollofrice #veganjollofrice #fyp
Jollof Rice
Ingredients
- 2 cups long-grain rice
- 1 scotch bonnet pepper
- 1 red bell pepper, diced
- 4 cloves of garlic, minced
- 3 medium onions, finely chopped
- 3 tablespoons tomato paste
- 6 ripe tomatoes, blended
- 2 tablespoons curry powder
- 3 cups vegetable stock
- Vegetable oil
- Salt and seasonings to taste
Instructions
1. Wash rice thoroughly and set aside.
2. Blend tomatoes, scotch bonnet pepper, bell pepper, and two onions until smooth.
3. Heat oil in a large pot and sauté remaining chopped onion until translucent.
4. Add minced garlic and cook for 1 minute.
5. Add tomato paste and curry powder; fry for 2-3 minutes.
6. Pour in blended tomato mixture and cook until oil floats to top (about 15-20 minutes).
7. Add rice, vegetable stock, and seasonings.
8. Cover and cook on low heat until rice is tender (about 20-25 minutes).
9. Fluff rice with a fork and serve hot.
@jazlynresendez Mexican rice the EASY way! Just as yummy 😮💨😋 #mexicanrice #arroz #recetasfaciles #recetasmexicanas #dinner #foodie #fyp
Mexican Rice
Ingredients
- 2 cups long-grain white rice
- 4 cups chicken broth
- 1 can tomato sauce
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt to taste
Instructions
1. Rinse the rice until water runs clear, then drain well.
2. Heat oil in a large pan over medium heat.
3. Add rice and toast until lightly golden, stirring frequently (about 5 minutes).
4. Add diced onion and garlic and cook until fragrant (2-3 minutes).
5. Stir in tomato sauce, chicken broth, and seasonings.
6. Bring to a boil, then reduce heat to low.
7. Cover and simmer for 20 minutes or until rice is tender.
8. Let stand covered for 10 minutes.
9. Fluff with fork before serving.
@ale.reeg Strawberry Cheesecake Overnight oats 🍓😋 Ingredients: •1/2 cup old fashioned oats •1 tbsp chia seeds •1 tbsp sugar free cheesecake pudding •1 cup unsweetened vanilla almond milk •Drizzle of honey •4 tbsp vanilla protein greek yogurt Toppings: •Diced strawberries •Protein graham cracker crumbles Let me know if you try my recipe & I hope you love it just as much as I do 😋 also let me know what your favorite overnight oats recipe is 💖 #overnightoats #avenatrasnochada #strawberrycheesecake #strawberrycheesecakeovernightoats #mealprep #mealprepping #healthyrecipes #healthylifestyle #recetasfaciles #easyrecipes #recetassaludables #fresas #strawberry #local
Strawberry Cheesecake Overnight Oats
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk of choice
- 1/4 cup Greek yogurt
- 2 tablespoons cream cheese, softened
- 1 tablespoon maple syrup or honey
- 1/2 cup fresh or frozen strawberries, diced
- 1/4 teaspoon vanilla extract
- Pinch of salt
Instructions
1. In a jar or container, mix oats, milk, Greek yogurt, and softened cream cheese.
2. Add maple syrup, vanilla extract and salt.
3. Stir in diced strawberries.
4. Cover and refrigerate overnight or for at least 4 hours.
5. Before serving, stir well and add more milk if needed to reach desired consistency.
Optional Toppings
- Graham cracker crumbs
- Fresh strawberry slices
- Whipped cream
- Extra cream cheese drizzle
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