During busy weeks, meal prepping is an easy way to maintain a healthy diet. These make-ahead recipes are effortless since they only take 20 minutes or less of active time to prepare. And with low saturated fat and sodium, these meal prep ideas follow our heart-healthy recipe settings, so you can help support your heart with every bite. A mix of sweet and savory options, you can meal prep for breakfast, lunch and dinner, with recipes like our Creamy Blueberry Pecan Oatmeal and Spicy Coleslaw Bowls with shrimp and edamame.
Cup of Sichuan ramen noodles with cabbage and tofu
The Sichuan province in southwest China is known for its spicy dishes. Here, the richness of tahini tempers spicy chili paste in this cup noodle-style mason jar soup recipe. You can grind Sichuan peppercorns in a spice grinder or mortar and pestle, or mash them in the bottom of a heavy skillet.
Southwestern Black Bean Pasta Salad Bowls
Meal prep for a week of delicious, satisfying, fiber-rich lunches with just 5 simple ingredients and 20 minutes. In this Southwestern Style Pasta Salad, we use black bean pasta to increase the fiber content to an impressive 14 grams per serving. Accompanied by seasoned chicken strips and a flavorful corn salad—shortcut ingredients you can often find at your local specialty grocery store—this meal prep lunch is one to get excited about.
Creamy Blueberry Pecan Overnight Oatmeal
These overnight oats with Greek yogurt, blueberries, and pecans make an easy, on-the-go breakfast. If desired, reheat the oats before adding the toppings.
Spicy Shrimp and Edamame Coleslaw Bowls
Quick 10-Minute Spicy Coleslaw serves as the low-carb base in this vegetarian lunch recipe. Topped with protein-rich edamame and shrimp, this satisfying lunch will help you get through the afternoon.
Chipotle Lime Cauliflower Taco Bowls
A bold, smoky marinade enhances roasted cauliflower in this meal prep version of our popular Chipotle Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for pre-cut cauliflower in the produce section. You can also save time by using microwave-safe quinoa packets (you’ll need an 8-ounce packet for this recipe) instead of cooking the quinoa.
Fig and Ricotta Overnight Oatmeal
With just a little work before bed, you can have a quick but rich, fruity and healthy breakfast in the morning. These oats “cook” overnight while you sleep. Toast the almonds and chop the figs the day before, so that when you wake up, you can simply stir in the figs, almonds, honey and ricotta for a hearty, sweet and creamy breakfast.
Chopped Veggie Grain Bowls with Turmeric Dressing
In about 10 minutes, you can make a week’s worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we take advantage of the pre-chopped fresh vegetable mix and frozen quinoa (which heats in the microwave in less than 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a low-calorie diet.
Chopped Salad with Sriracha Tofu and Peanut Dressing
Make four days of protein-packed vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-rich salad mix as a base. Because this salad mix is hearty, you can season these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to come together. If you can’t find a hearty mix, opt for broccoli salad or shredded Brussels sprouts.
Roasted Vegetable Bowls with Pesto for Meal Prep
Your coworkers will be jealous when you make this healthy lunch of roasted vegetables and brown rice. Pack 4 lunches when you have time and you’ll have on-the-go lunches (or ready-to-eat dinners) for several days – just grab a container on your way out the door in the morning.
Pumpkin Overnight Oatmeal
Make these easy vegan overnight oats with whatever non-dairy milk you have on hand. This is a great way to use up leftover canned pumpkin. Plus, you can multiply the recipe to make healthy breakfasts for the entire week.
Maple Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
This easy one-sheet pan recipe brings together many fall favorites into one hearty dinner.
Chia, Blueberry and Almond Pudding
Change up your oatmeal morning routine with this super easy chia pudding recipe. It’s made like overnight oatmeal: mix chia and milk of your choice, soak overnight, then top with juicy blueberries and crunchy almonds and enjoy!
Couscous and chickpea salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding chopped fresh tomatoes to enhance the tabbouleh.
Chia Quinoa Oatmeal Blend
Make your own hot cereal mix with this healthy recipe. Keep it on hand and simply prepare the amount you need when you’re ready for a hot breakfast. A serving of hot cereal contains six grams of fiber, almost a quarter of your daily quota.
Sweet Potato, Kale, and Chicken Salad with Peanut Vinaigrette
These hearty kale salads keep well for 4 days, making them perfect for prep lunches. To prevent ingredients from becoming soggy, season this salad and top it with peanuts just before serving. For a delicious vegan option, substitute chicken breast for the roasted tofu (see Related Recipes).
Chimichurri Noodle Bowls
We mix whole grain spaghetti with zucchini noodles to add bulk and save calories in these simple and flavorful meal prep bowls. Bright herb chimichurri sauce originally appeared in Katie Workman’s salmon recipe for EatingWell magazine (see Related Recipes). Leftover canned chicken, tofu, or beans can be substituted for shrimp.
Apple Cinnamon Chia Pudding
Change up your oatmeal morning routine with this super easy chia pudding recipe. It’s made like overnight oatmeal: mix chia and milk of your choice, soak overnight, then top with the classic flavor combination of apples and cinnamon, with pecans for added crunch.
