Eat clean all week long with these healthy and easy meal prep dinner ideas! Simple, quick and delicious, these meal prep recipes are perfect for a busy schedule and are easy to add to your weekly menu! The collection includes vegetarian meal prep ideas, healthy meal prep recipes with chicken, ground beef and fish/seafood as well as some tasty soups to make ahead for the week.
Having a lot on your plate can easily mess up your priorities and make you ignore the basics, the essentials – the things that we actually need in order to live a life that we like. When you’re only focused on putting out fires you didn’t even start all day long, you’re forgetting something far more important: yourself. Your health, your happiness and peace of mind.
One way to stay healthy is to eat healthy the majority of the time. I find it especially easy to reach for sweets and pizza when I do have a stressful week. Cooking is the last thing I want to do and I’d rather have chips, dips and a dessert for dinner.
Thankfully, people who are fitter and more prepared than me came up with a way to overcome this. It’s called meal prep. You make all of your healthy meals for the week ahead to make sure you’ll be eating healthy all week long. No matter what happens. Now that you have the food in your fridge – that’s the more convenient option. And when those meals actually taste good, it becomes even easier! You’ll save money, you’ll save time, you’ll save your health, your digestion and you’ll save yourself the guilt trips.
How To Meal Prep & Eat Clean All Week Long
If you want to eat clean during the entire week, I highly recommend:
- getting enough healthy groceries for the week
- having a list of easy and healthy recipes that you’ll actually want to eat
- preparing a meal plan (you can get this template for 20% off with code NTB20)
- having some meals ready for the days you know you won’t have time and willingness to cook
You don’t really have to prepare all your meals for the entire week – you simply need to prepare some meals for the days when you know you might be tempted to order takeout or to reach for chips. I understand we all have different schedules, so do what works for you best.
For me, I do find it super helpful when I have dinner ready for the next 2-3 days. I would meal prep some of the main ingredients or the things that need a little bit more prep (like roasted vegetables, chicken or fish), the sauces and wash and chop up some of the fresh vegetables I’d like to eat. I put everything into separate containers and this gives me the flexibility to switch things up if I get bored with a meal.
For me, dinner time’s when the cravings hit for me! I am willing to eat well for breakfast and to have a salad or a soup for lunch, but once 7-8 pm hits, I need that pizza and chocolate lava cake. Check and check. But when I do have a meal that I like and is already in my fridge, I tend to eat that more often than not. If I get bored I can spice it up and revamp it a little bit.
Healthy Meal Prep Dinner Ideas With Chicken
Serves:4 | Prep: 20-30 minutes | Calories: 462
This delicious healthy meal prep wrap recipe is made with roasted cauliflower, leftover chicken and a delicious tzatziki sauce. All of this keeps well in the fridge for about 3 days. Use Kalamata olives, chop up some red onion, cucumbers, parsley and add some whole cherry tomatoes for the salad.The only thing you’d need to do once it’s time to eat is to simply assemble the wrap. Recipe here.
Serves: 2 | Prep: 20-30 minutes | Calories: 474
So if you’re doing meal prep for weight loss, then this low carb meal is perfect for dinner. Made with cabbage, chicken, tamari sauce and garlic, this recipe is super delicious and ready in no time. Make sure to make more for the next few days. Recipe here.
Serves: 4 | Prep: 45 minutes | Calories: 374
This recipe might sound weird, but it’s so good. This is one of the meals, I could eat this for days and wouldn’t get sick of. Like never. It’s so easy to make too – dump everything into a pot together, cook and then bake for a while. So easy and makes a lot. Recipe here.
Serves: 3 | Prep: 20 minutes | Calories: 352
Made with eggplant, olives, garlic, feta and tomatoes this is such a delicious Mediterranean dinner recipe! The recipe makes 3 servings that you can have with some bread or rice or some salad on the side. Recipe here.
Serves: 1 | Prep: 20 minutes | Calories: 635
This high protein low carb chicken salad is another great weight loss meal prep recipe. It’s super easy to make too: boil some eggs, prep some chicken, use whole cherry tomatoes, Kalamata olives and chop some cucumber and you’re almost done. The recipe is for one serving, so make sure to cook some more eggs and chicken for the week. Recipe here.
Serves: 4-5 | Prep: 35 minutes | Calories: 319
An easy homemade chicken and rice recipe that is high in protein and really good family meal! The cooking method is really simple: just put everything into a pan and cook! Recipe here.
Serves: 2 | Prep: 25 minutes | Calories: 539
This simple quinoa and chicken salad is made with cooked quinoa, cooked chicken, roasted peppers, avocado and cucumber. Easy to meal prep, add the dressing when it’s time to eat. Recipe here.
Serves: 3-4 | Prep: 30 minutes | Calories: 351
Filled with spicy chicken and chickpeas, hummus and fresh vegetables, these healthy dinner bowls are easy and delicious to make. Recipe here.
Serves: 2 | Prep: 40 minutes | Calories: 445
These delicious power bowls with chicken, sweet potatoes and cauliflower are perfectly balanced and keep well for the next few days in the fridge. Recipe here.
Vegan & Vegetarian Meal Prep Ideas For Dinner
Serves: 2 | Prep: 30 minutes | Calories: 430
These delicious vegan power bowls are made with roasted sweet potatoes, spicy cauliflower, black beans and an easy avocado mash. Recipe here.
Serves: 3 | Prep: 15 minutes | Calories: 323
The better, more nutrient-dense version of vegetarian fried rice. This is a quinoa recipe you’ll want to make again and again and again. Recipe here.
Serves: 1 | Prep: 5 minutes | Calories: 380
You can pretty much make this super delicious Mediterranean bowl in 5 minutes. All you need is some hummus, tzatziki, olives, tomatoes, cucumbers, onions, canned chickpeas and some quinoa. Simple and easy to meal prep too, make sure to adjust to as many servings as you wish. Recipe here.
Serves: 3 | Prep: 40 minutes | Calories: 418
Cook some quinoa, prep the black beans, make the garlicky sauce ahead and your tasty plant-based meal is made for the week. Recipe here.
Serves: 5 | Prep: 45 minutes | Calories: 453
Another vegan quinoa recipe! Who would’ve guessed! This one is made with juicy tomatoes, chickpeas, green beans, eggplant and is perfect for dinner. You can also have this as a side if you’re not vegan and would like to pair it with some chicken. Recipe here.
Fish & Seafood Meal Prep Recipes
Serves: 2 | Prep: 30 minutes | Calories: 580
This refreshing salmon recipe is so unexpectedly good! Ingredients include broccoli, salmon, cabbage, olives and hummus. It doesn’t sound like an actual combo, but you have to try it! The recipe is here.
Serves: 4 | Prep: 30 minutes | Calories: 443
Don’t know about you, but I love rice dishes. They’re just so tasty, filling and so easy to make! This one is a salmon and shrimp risotto and you can find the recipe here.
Ground Beef Meal Prep Recipes
Serves: 3 | Prep: 30 minutes | Calories: 478
This one pan dinner skillet is just perfect for meal prep! It makes a lot, it’s super easy to prepare and everyone I know has loved it. Filled with quinoa, ground beef, garlic, beans and vegetables this dish is filling and full of flavor. Recipe here.
Serves: 4 | Prep: 30 minutes | Calories: 225
Another one-pan meal that will last a long time. This skillet is filled with rice, ground beef, herbs and spices and green beans. I like to serve it with some salad and a garlicky sauce made with yogurt and dill. Recipe here.
Serves: 3 | Prep: 40 minutes | Calories: 532
This is a low carb meal prep dinner idea that you can make with ground beef. Once you have the tzatziki and meatballs ready, there really isn’t a way to mess this up. All you need to add from there is the cucumber, tomatoes, onions and olives. Done. Recipe here.
Healthy Soups To Meal Prep
Serves: 4 | Prep: 50 minutes | Calories: 305
If you’re looking to reduce chronic inflammation in your body, this delicious homemade soup can help! Filling, nutrient-dense and easy to make, this soup is perfect for dinner and keeps well in the fridge for 3-4 days. Recipe here.
Serves: 3 | Prep: 30 minutes | Calories: 281
This creamy, fresh and filling vegan soup is great to make on the weekend! Ingredients include red lentils, butternut squash, coconut cream, ginger and cilantro. So good! Recipe here.
Serves: 3 | Prep: 20 minutes | Calories: 298
This is one of the best, healthy and cozy meals you can make in under 30 minutes. This chickpea soup will warm you up on a cold winter evening, at least 3 times…because it makes 3 servings. Make sure to double the recipe if there’s more than one person to feed. You can find the recipe here.
Sweet Potato, Cauliflower And Black Bean Bowls
- 1 cup spicy Sweet potatoes, roasted
- 1 cup spicy Cauliflower, roasted
- 1 cup black beans, rinsed and drained
- 1 cucumber
- ½ scallion
For the avocado mash:
- 1 avocado
- 1/2 scallion
- 1 garlic clove
- 1 tomato
- ¼ cup basil
- 2 tbsp olives
- salt and pepper
- 1 lime
- Roast the cauliflower and sweet potatoes according to this recipe.
- While they're cooking, rinse and drain the black beans, chop the cucumber, scallions, olives, tomato, basil leaves, mince the garlic.
- Add the avocado, 1/2 scallion, the minced garlic, tomato, basil, olives, salt, pepper and some lime juice to a bowl, then mash everything together with a fork.
- Once the roasted vegetables are done, arrange your bowls adding the sweet potato, cauliflower, black beans, some cucumber, scallions and the avocado sauce in the middle. Enjoy!
You can find the original recipe with more details here.
Amount Per Serving: Calories: 430Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 270mgCarbohydrates: 64gFiber: 22gSugar: 13gProtein: 15g
And that’s it! I hope you found some recipes and inspiration that will motivate you to eat healthier this week!
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