Meal prepping is a great way to save time, money, and energy during a busy week. By planning and preparing meals ahead of time, you can avoid the stress and temptation of fast food or unhealthy snacks. We’ll provide you with 10 meal prep ideas that are perfect for anyone looking to get started with meal prepping. At the bottom of this page, check out a free 7 day meal plan that you can prep on Sunday and carry you through the week! From healthy meal prep ideas to budget-friendly options, we’ve got you covered.

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Healthy Meal Prep Ideas

If you’re looking to eat healthier or follow a specific diet, meal prepping can be an excellent way to ensure you’re getting the right nutrients without having to constantly prepare meals. Here are three healthy meal prep ideas that you can try:

Mason Jar Salads

Mason jar salads are a great way to meal prep for a healthy and delicious lunch on the go. Use your favorite veggies, protein, and dressing to create your perfect salad.

Ingredients:

• Mason jars
• Your favorite veggies (such as lettuce, spinach, carrots, cucumber, bell peppers, and cherry tomatoes)
• Protein (such as grilled chicken, boiled eggs, or chickpeas)
• Salad dressing

Instructions:

• Start by adding your salad dressing to the bottom of the mason jar.
• Layer your veggies and protein in the jar, starting with the heartier vegetables at the bottom.
• Make sure to pack everything tightly to avoid air pockets.
• Store the jars in the fridge until you’re ready to eat.
• Shake the jar before eating to distribute the dressing.

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Sheet Pan Dinners

Sheet pan dinners are a quick and easy way to meal prep for the week. Roast your favorite protein and veggies on a sheet pan and portion them out for easy dinners throughout the week.

Ingredients:

• Chicken or fish
• Assorted veggies (your favorites such as broccoli, cauliflower, carrots, and sweet potatoes)
• Olive oil
• Salt and pepper

Instructions:

• Preheat your oven to 400°F (200°C).
• Line a sheet pan with parchment paper.
• Cut the veggies into bite-sized pieces and arrange them on the sheet pan.
• Drizzle with olive oil and season with salt and pepper.
• Add the chicken or fish to the sheet pan.
• Bake for 20-25 minutes, or until everything is cooked through.
• Let the meal cool before portioning it out into containers for meal prep.

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Overnight Oats

Overnight oats are a healthy and easy breakfast option that can be made ahead of time. Use your favorite toppings and mix-ins to create a delicious and filling meal.

Ingredients:

• Rolled oats
• Almond milk
• Fresh or frozen fruit (such as berries, bananas, or peaches)
• Toppings (such as nuts, seeds, or honey)
• Mason jars

Instructions:

• Combine the oats and almond milk in a mason jar.
• Add your favorite fruit and toppings.
• Stir everything together.
• Seal the jar and store it in the fridge overnight.
• In the morning, grab the jar and enjoy your healthy and delicious breakfast.

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Budget-Friendly Meal Prep Ideas

Meal prepping doesn’t have to break the bank. There are plenty of budget-friendly meal prep ideas that can help you save money while still eating delicious and healthy meals. Here are three meal prep ideas that won’t break the bank:

Rice and Bean Bowls

Cook a large batch of rice and beans and portion them out for the week. Add your favorite veggies and protein for a filling and nutritious meal.

Ingredients:

• 2 cups cooked brown rice
• 2 cups cooked black beans
• 1 red bell pepper, diced
• 1 yellow onion, diced
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper, to taste
• Optional toppings: avocado, shredded cheese, cilantro, salsa

Instructions:

• In a large skillet, heat olive oil over medium heat.
• Add diced onion and red bell pepper and cook until softened, about 5 minutes.
• Add cooked black beans, garlic powder, chili powder, salt, and pepper. Stir to combine and heat until the beans are warmed through.
• Portion out the brown rice and bean mixture into individual meal prep containers.
• Add your desired toppings and store in the fridge for up to a week.

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Egg Muffins

Whip up a batch of egg muffins with veggies and protein for a quick and easy breakfast option that can be made in advance.

Ingredients:

• 8 large eggs
• 1/2 cup diced bell pepper
• 1/2 cup diced onion
• 1/2 cup diced cooked ham or turkey sausage
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray

Instructions:

• Preheat the oven to 350°F (180°C). Grease a muffin tin with cooking spray.
• In a mixing bowl, whisk the eggs until smooth. Add the diced bell pepper, onion, and cooked ham or turkey sausage, and stir to combine. Season with salt and pepper.
• Pour the egg mixture into the muffin tin, filling each cup about 3/4 of the way full.
• Bake for 18-20 minutes, or until the egg muffins are cooked through and lightly golden on top.
• Allow the egg muffins to cool completely, then store in the fridge in an airtight container for up to 4 days.

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Slow Cooker Meals

Use a slow cooker to make large batches of soups, stews, or chili that can be portioned out for the week.

Slow Cooker Chili Recipe:

Ingredients:

• 1 pound ground beef or turkey
• 1 onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 2 cans (14 oz each) diced tomatoes
• 1 can (14 oz) kidney beans, drained and rinsed
• 1 can (14 oz) black beans, drained and rinsed
• 1 can (14 oz) corn, drained
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste

Instructions:

• In a large skillet, brown the ground beef or turkey over medium heat until fully cooked.
• Add the onion, red bell pepper, and garlic to the skillet and cook until softened, about 5 minutes.
• Transfer the cooked meat and veggies to a slow cooker.
• Add the diced tomatoes (undrained), kidney beans, black beans, corn, chili powder, ground cumin, paprika, garlic powder, salt, and pepper to the slow cooker. Stir to combine.
• Cook on low for 6-8 hours, or on high for 3-4 hours.
• Portion out the chili into individual meal prep containers and store in the fridge for up to a week.

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Slow Cooker Pulled Pork

This recipe is perfect for prepping ahead of time. You can season the pork the night before and place it in the slow cooker in the morning. By the time you come home from work, dinner will be ready to go!

Ingredients:

• 3-4 lbs pork shoulder
• 1 onion, chopped
• 3 garlic cloves, minced
• 1/2 cup chicken broth
• 1/4 cup apple cider vinegar
• 1/4 cup brown sugar
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp cumin

Instructions:

• In a small bowl, mix together the paprika, salt, black pepper, and cumin.
• Rub the spice mixture all over the pork shoulder.
• Place the chopped onion and minced garlic in the bottom of the slow cooker. Place the pork on top.
• In the same bowl used for the spice mixture, whisk together the chicken broth, apple cider vinegar, and brown sugar. Pour over the pork.
• Cover the slow cooker and cook on low for 8-10 hours, or until the pork is tender and falling apart.
• Remove the pork from the slow cooker and shred it with two forks. Return the shredded pork to the slow cooker and mix it with the cooking liquid.
• Serve the pulled pork on buns, topped with your favorite BBQ sauce, coleslaw, and pickles.

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Meal Prep Recipes for Healthy Eating on a Busy Schedule

Chicken and Veggie Stir Fry

Whip up a batch of chicken and veggie stir fry with a homemade sauce and portion it out for the week. This meal prep idea is perfect for those on a budget or looking for healthy meal prep ideas.

Ingredients:

• 1 lb boneless, skinless chicken breast, sliced into strips
• 4 cups of mixed veggies (carrots, broccoli, bell peppers, onion, etc.), sliced
• 2 tbsp olive oil
• Salt and pepper to taste

Sauce:

• 1/4 cup low sodium soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp minced garlic
• 1 tsp grated ginger

Instructions:

• Heat olive oil in a large pan or wok over medium-high heat.
• Add chicken and stir-fry until browned and cooked through.
• Add veggies and continue to stir-fry until veggies are tender-crisp.
• In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
• Pour the sauce over the chicken and veggies and stir to coat.
• Serve with rice or noodles, or portion out for meal prep.

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Greek Yogurt Parfait

Make a quick and easy Greek yogurt parfait by layering yogurt, fruit, and granola in a jar or container. This healthy meal prep idea is great for those looking for a nutritious breakfast or snack option.

Ingredients:

• 2 cups Greek yogurt
• 2 cups mixed berries (strawberries, blueberries, raspberries)
• 2 cups granola

Instructions:

• Layer the Greek yogurt, mixed berries, and granola in a jar or container.
• Repeat until the jar is full.
• Seal and store in the fridge for up to 5 days.

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Quinoa Salad

Cook a large batch of quinoa and mix in your favorite veggies, protein, and dressing for a delicious and filling salad that can be portioned out for the week. This meal prep idea is perfect for those who want healthy and budget-friendly meal preps.

Ingredients:

• 2 cups cooked quinoa
• 2 cups mixed veggies (tomatoes, cucumbers, bell peppers, red onion, etc.), diced
• 1 can chickpeas, drained and rinsed
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Dressing:

• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp honey
• 1 tsp Dijon mustard
• 1 tsp minced garlic
• Salt and pepper to taste

Instructions:

• In a large bowl, mix together the cooked quinoa, mixed veggies, chickpeas, feta cheese, and parsley.
• In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, garlic, salt, and pepper.
• Pour the dressing over the quinoa mixture and stir to combine.
• Serve immediately or portion out for meal prep.

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Meal Planning and Budgeting Tips

Meal prepping is an excellent way to save time and money, but it can also require some upfront planning and budgeting. Here are three tips for meal planning and budgeting:

Set a budget

Determine how much you want to spend on groceries for the week and plan your meals accordingly.

Shop sales and in-season produce

Check out your local grocery store’s weekly sales and buy produce that is in-season to save money.

Create a meal plan

Plan out your meals for the week ahead of time, so you know exactly what you need to buy at the grocery store. This can help you avoid impulse purchases and ensure that you stay within your budget.

By setting a budget, shopping smart, and creating a meal plan, you can save money and make the most out of your meal prep ideas.

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7 Day Budget-Friendly Meal Prep Plan

Day	Breakfast	Lunch	Snack	Dinner
1	Overnight oats	Mason jar salad with grilled chicken	Apple slices	Sheet pan dinner with salmon and vegetables
2	Egg muffins with veggies	Rice and bean bowl with avocado	Carrots and hummus	Slow Cooker Chili
3	Overnight oats	Mason jar salad with chickpeas	Greek yogurt with honey	Slow Cooker Pulled Pork
4	Egg muffins with veggies	Rice and bean bowl with salsa	Celery and peanut butter	Sheet pan dinner with tofu and vegetables
5	Overnight oats	Mason jar salad with boiled eggs	Greek yogurt with honey	Slow Cooker Chili
6	Egg muffins with veggies	Rice and bean bowl with shredded cheese	Snap peas, carrots and dip	Slow Cooker Pulled Pork
7	Overnight oats	Mason jar salad with tuna	Trail mix	Sheet pan dinner with pork and vegetables

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In conclusion, meal prepping is a simple but effective way to save time, money, and stress when it comes to preparing healthy meals. By taking the time to plan and prepare your meals in advance, you can make healthier choices, avoid the temptation of fast food or takeout, and stick to your dietary goals.

To get started with meal prepping, begin by choosing a day or two each week to set aside time for meal planning and preparation. Start small, with just a few recipes, and gradually build up to more as you become more comfortable with the process.

Make sure to invest in quality storage containers and consider investing in kitchen appliances like a slow cooker or instant pot to make meal prep even easier. And don’t forget to involve the whole family in the process! Get your partner, kids, or roommates involved in meal planning and preparation, and you’ll find that it becomes a fun and rewarding activity for everyone.

Finally, we’d love to hear from you! Share your own time-saving meal prep ideas and recipes in the comments section below, and let’s inspire each other to eat healthier, save time, and enjoy delicious meals every day.