60+ Healthy Meal Prep Ideas for Breakfast, Lunch, & Dinner
Take the stress out of meal planning this week with these 60+ easy meal prep ideas for breakfast, lunch, and dinner! Many of these recipes are quick, healthy, and freezer-friendly. Perfect for busy weeks when you want to just reheat & eat!
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If you ever find yourself thinking“What the heck do I make for dinner this week?” — you are definitely not alone. That’s me most Sundays. And why I’ve become a huge fan of meal prep over the past few years!
Meal prepping and meal planning can feel overwhelming, boring, or like something only super-organized people do. Especially at the beginning when you have no idea where to start. But once you get the hang of it, meal prep actually becomes a huge time-saver!
In this post, I’m sharing 63 easy meal prep ideas for breakfast, lunch, and dinner that are quick, beginner-friendly, and perfect as grab-and-go meals for busy families, college students, or just the lazy girl who wants to reheat and eat.
This list is meant to be a springboard to get you inspired 🙂 I’ve included some basic instructions on how I’d make each one, but if you’re looking for specific recipes I would highly recommend browsing Pinterest!
🍱 By the way, if you’re a beginner to the world of meal prep, I have a whole starter guide on how you can start doing meal prep for the week!
OH! And because I want to make your life as easy as possible, I’ve even turned this entire roundup into a free PDF that you can download, print, or use on your phone! Just fill out the form below to have it sent straight to your inbox.
Download a FREE PDF with 60+ Meal Prep Ideas!
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Meal Prep Containers
Before I share the meal prep ideas with you, I just wanted to share a few of my favorite meal prep containers and tools. That being said, don’t feel pressured to buy a ton of meal prep tools and gadgets! You can honestly even use whatever you have at home – including leftover takeout containers!
Plastic Containers with Lids
I love using plastic meal prep containers for storing individual portions of meals. I usually put meal-prepped lunches and dinners, or store leftovers in these containers. Most brands are freezer-friendly, dishwasher-safe, and microwave-safe.
The product links above are affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases made through these links at no additional cost to you.
Glass Containers with Lids
Glass storage containers are my favorite for storing chopped ingredients, large portions, and sometimes leftovers.
You can save money by buying a set of glass containers which come in different shapes and sizes. My favorite is the Pyrex glassware set. I’ve linked the one from Amazon, but look for them at your local Costco as well!
The product links above are affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases made through these links at no additional cost to you.
Other Meal Prep Containers
The product links above are affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases made through these links at no additional cost to you.
Meal Prep Ideas for Breakfast
Veggie Egg Muffins
Whisk eggs in a mixing bowl with a pinch of salt and pepper. Stir in chopped veggies and shredded cheese. Pour the mixture into a greased muffin tin and bake until set. Let the egg muffins cool, then store in the fridge or freezer. Pop them out for breakfast, reheat, and eat! I have a full recipe for spinach & cheese egg muffins in my FREE 5-day meal plan!
Overnight Oats with Berries
Add oats, milk, and a handful of berries to a jar or container. Stir well, cover, and refrigerate overnight until creamy. In the morning, add your favorite toppings like chia seeds, nut butter, or granola. Enjoy as a quick breakfast!
Granola & Yogurt Parfaits
Add yogurt into a mason jar container and top with fruit. Store granola separately and sprinkle it on just before eating so it stays nice and crunchy!
Breakfast Burritos
These are one of my favorite breakfast recipes because they’re so easy to make, freezer-friendly, and perfect as grab and go breakfasts on busy mornings. Here’s a simple make-ahead breakfast burrito recipe from Organize Yourself Skinny →
Pumpkin Protein Pancakes
Mix your favorite boxed pancake mix with pumpkin puree and milk. Cook pancakes as usual, then let them cool. Store in the fridge or freezer and reheat with a little maple syrup. Get the full recipe for my 3-Ingredient Pumpkin Protein Pancake recipe here!
French Toast Sticks
Dip bread slices in an egg and milk mixture, then bake or pan-fry until golden. Cut into sticks and store in the fridge or freezer. Reheat and serve with eggs, fruit, or some yogurt.
Banana Oat Muffins
These are easy, healthy, and yummy muffins that you can make with just a few ingredients. They freeze well and make an easy breakfast or snack. Here’s an easy 3-ingredient recipe from The Lazy Dish →
Breakfast Quesadillas
Top one half of a tortilla with scrambled eggs, cheese, and any extras you like. Fold in half and cook in a skillet until lightly crispy. Once they cool, you can cut them into triangles and store in the fridge. Reheat in the morning for a quick grab & go breakfast!
Hard-Boiled Eggs
This is probably one of the easiest breakfast meal prep ideas on this list! Just make a big batch of hard boiled eggs, peel the eggs, and store them in the fridge for up to 1 week. I like to eat 2 hard boiled eggs for a high protein, low carb breakfast or pair it with some avocado toast when I want something more substantial. Check out my super simple 4-Ingredient Hard Boiled Egg Bento Box recipe!
Smoothie Packs
Fill quart-sized Ziploc bags with your favorite fruits and greens. You can even add flax seeds, chia seeds, or any other toppings you like. Freeze until ready to use. In the morning, dump contents of one frozen Ziploc pack into a blender with milk or yogurt to make a quick smoothie. Check out 15 quick & healthy high-protein smoothie recipe ideas! →
Hash Brown Casserole
Mix frozen hash browns with eggs, cheese, and seasoning. Spread into a baking dish and bake until set and golden. Slice into portions, freeze, and reheat throughout the week. Get the full recipe for my 5-Ingredient Crack Chicken Tater Tot Casserole here!
Mini Waffle + Fruit Boxes
Toast mini waffles and let them cool. Pack in a sectioned container or bento box with fresh fruit and a small container of syrup for dipping. You can also add in a hard boiled egg or other protein if you want!
Pancake Muffins
I saw these on Pinterest a while back and I haven’t been able to get them out of my head since! They’re so easy and perfect as a make-ahead breakfast for busy mornings. See the full recipe at Build Your Bite here! →
Egg Bites
Mix eggs, cheese, finely chopped veggies, and seasonings in a bowl. Pour the mixture into an egg bite maker and bake until just set. Let the egg bites cool and freeze for quick reheating. If you don’t have an egg bite maker, you can just make “egg muffins” out of these by placing the mixture in a muffin tin.
Spinach + Feta Scramble
Scramble eggs in a skillet. Add in spinach and cook until it’s wilted. Stir in crumbled feta at the end. Portion into containers for an easy reheat-and-eat breakfast.
Breakfast Sandwiches
Skip the McDonalds drive through and make easy freezer-friendly breakfast sandwiches! Here’s a simple recipe from AndiAnne.
Baked Oatmeal Bars
Mix oats with milk, eggs, and sweetener, then bake in a pan until firm. Let them cool and slice into bars. Enjoy warm or cold throughout the week.
Cottage Cheese + Fruit Bowl
Spoon cottage cheese into individual containers and top with fruit. Store in the fridge. In the morning, grab one of the cottage cheese bowls, add nuts or seeds on top, and dig in!
Breakfast Bento Boxes
Fill a bento box container with a mix of breakfast favorites like muffins, hard boiled eggs, fruit, yogurt, and cheese. Switch things up each week to keep it interesting.
Pancake Sausage Muffins
Turn pancake muffins into a high-protein breakfast. I love this easy recipe from Crayons and Cravings!
Homemade Granola Bars
Mix oats, nut butter, and honey in a mixing bowl, then press mixture into a pan. Chill or bake until set. Cut into bars and store for easy breakfasts or snacks.
Meal Prep Ideas for Lunch
Spinach Turkey Roll-Ups
Spread cream cheese over a tortilla, then layer with deli turkey, sliced cheese, and fresh spinach. Roll tightly and slice into pinwheels. Store in an airtight container for lunch. Get the full recipe here!
Chicken Salad
Mix cooked, chopped chicken with mayo/Greek yogurt, diced celery, and seasonings. Stir until creamy and well combined. Use for sandwiches, wraps, or serve with crackers. Check out my 5-Ingredient Peach Greek Yogurt Chicken Salad recipe!
Peanut Butter & Jelly Tacos
Spread peanut butter and jelly on a piece of bread. Top with your favorite fruits. Fold in half like a taco and pop it into your lunchbox! Here’s an easy recipe from Homemade Interest!
Chicken Caesar Salad Wraps
Toss cooked, chopped chicken with romaine lettuce, Caesar dressing, and shredded Parmesan cheese. You can also use a caesar salad kit to make it easier! Spoon the chicken + salad mixture into tortillas and wrap tightly. Store wrapped for quick grab-and-go lunches. Here’s my recipe for 3-Ingredient Chicken Caesar Salad wraps!
DIY Pizza Lunchables
Pack crackers or mini pita rounds with shredded cheese, toppings, and a small container of pizza sauce. Put each one in a separate compartment in a bento-box style container. Assemble your own little pizzas for lunchtime!
Chicken Quesadillas
Top one tortilla with cooked chicken, veggies, shredded cheese. Cook in a skillet until melted and golden, then flip and slice into wedges. Pack with salsa or guacamole for dipping.
Burrito Bowls
Layer cooked rice, beans, veggies, and protein in meal prep containers. Add salsa or dressing in a small container on the side. I like reheating mine before eating, but you can also eat these cold!
DIY Uncrustables
Spread peanut butter and jelly on bread, seal the edges, and cut into rounds or squares. Here’s a super simple sandwich cutter you can get on Amazon for under $10! Freeze the sandwiches until needed and let thaw in lunchboxes by lunchtime.
Mini Turkey Sliders
Layer cooked, chopped turkey breast and cheese on slider buns. Add your favorite sauce or toppings. Wrap or store in containers until lunchtime.
Mac & Cheese (Thermos-Style)
Prepare mac and cheese (or reheat leftovers) and pack it hot into a pre-warmed thermos container. Seal tightly to keep it warm until lunchtime.
Veggie Pasta Salad
Cook pasta and let it cool, then toss with chopped veggies and dressing. You can add chopped chicken for extra protein if you want. Portion into containers and refrigerate for up to 3 days. I like eating mine cold!
Southwest Turkey Wraps
Layer turkey, cheese, lettuce, and a southwest-style sauce onto tortillas. Roll tightly and slice if desired. Store wrapped for freshness. Get the full recipe for my 3-Ingredient Southwest Turkey Wraps here!
Mediterranean Orzo Bowls
Mix cooked orzo with chopped cucumbers, tomatoes, olives, and feta. Toss with lemon juice and olive oil. Store in containers for an easy cold lunch.
Hummus Veggie Bento Box
Fill a bento container with sliced veggies, pita, and fruit or cheese. Add a small container of hummus on the side. No cooking required—just assemble, pack, and eat!
High Protein Bento Box
Add a variety of protein-rich foods like boiled eggs, chicken strips, cheese cubes, string cheese, edamame, nuts in a sectioned, bento box style container. You can even add a carton of Greek yogurt in your lunchbox for even more protein!
Ham + Cheese Pinwheels
Spread cream cheese onto tortillas, then layer with ham and cheese. Roll tightly and slice into pinwheels. Store chilled until ready to eat.
Sweet Potato Black Bean Bowl
Roast diced sweet potatoes until tender. Combine with black beans and rice, then drizzle with dressing. Reheat or enjoy it as a cold lunch.
Peanut Butter Jelly Sandwiches
A classic that’s also perfect for meal prep. Spread peanut butter and jelly on bread and assemble into sandwiches. Wrap in plastic wrap and pop it in the fridge for an easy grab and go lunch. I love trying out different types of nut butters and different flavored jellies to switch things up.
Pepperoni Pizza Quesadillas
Top one tortilla with cheese and pepperoni slices, then cook until the cheese is melted. Slice into wedges and pack with marinara sauce for dipping.
Tuna Salad with Crackers
Mix canned tuna chunks with mayo or yogurt until creamy. Pack with crackers or sliced cucumbers for scooping. Chill until ready to eat.
Egg Salad Sandwiches
Chop hard-boiled eggs and mix with mayo and seasoning. Spread onto bread or rolls and assemble sandwiches. Store in the fridge until lunchtime.
🌮 Want the full recipes? Find them on my 5-ingredient lunch ideas roundup!
Meal Prep Ideas for Dinner
Chicken + Veggie Sheet Pan
Toss chicken and chopped vegetables with oil and seasoning (or your favorite stir-fry sauce!), then spread everything on a lined sheet pan. Roast until the chicken is cooked through and veggies are tender. Mix well and portion into meal prep containers for easy dinners.
Cheesy Taco Pasta
My favorite recipeeee! Cook pasta while you brown ground turkey with taco seasoning. Stir everything together with cheese until melted and creamy. Store in containers and reheat for quick dinners. Get the full recipe for my 5-Ingredient Cheesy Taco Pasta here!
Beef or Turkey Tacos
Cook ground beef or turkey with taco seasoning until fully browned. Add chopped veggies like onions or bell peppers, mix along with the browned turkey or beef. You can also add salsa to the turkey-veggie mix if you want. Store the meat in the fridge and assemble fresh tacos with tortillas and toppings throughout the week.
Tofu & Veggie Stir Fry
Bake pressed & cubed tofu in the oven or air fryer until golden, then remove and set aside. Stir-fry vegetables with stir-fry sauce in a wok. Add the baked tofu to the wok and stir to combine with the veggies and sauce. Store in meal prep containers.
White Chicken Chili
Combine cooked chicken, beans, broth, and salsa verde in a large pot. Simmer the soup, then add cream cheese. Portion into containers for meal prep or freezing. Get the full 5-Ingredient Creamy White Chicken Chili with Salsa Verde recipe here!
Baked Ziti
I love making pasta for meal prep dinners! Here’s an easy 5-ingredient baked ziti from The Real Food Dieticians.
Red Curry Chicken
Cook diced chicken breast in a pan, then add in red curry paste and vegetables. Cook until the veggies are tender and chicken is cooked through. Add in a can of coconut milk, then simmer until slightly thickened. Serve with rice and store leftovers for easy reheating. Get the full recipe in my FREE 5-day meal plan!
Chicken Pesto Pasta
Toss cooked pasta with pesto sauce and shredded chicken until well coated. Serve warm or cold. Store in airtight containers for quick meals.
Sausage + Pepper Sheet Pan
Slice sausage and bell peppers, toss with oil and seasoning, and spread on a sheet pan. Roast until lightly browned and cooked through. Serve in bowls or on rolls.
Teriyaki Salmon Bowls
Bake or pan-cook salmon until flaky, then drizzle with teriyaki sauce. Serve over rice with vegetables. Portion into bowls for meal prep.
BBQ Chicken & Rice
Mix shredded chicken with BBQ sauce and warm through. Serve over rice or on buns. Store leftovers for easy lunches or dinners.
Steak or Chicken Fajitas
Slice thin strips of steak or chicken. Cook alongside peppers and onions. Add taco seasoning to the sausage-peppers-onion mix about halfway through. Store the filling separately and assemble into tacos or fajitas throughout the week.
Chicken Broccoli Casserole
This is the perfect cozy dinner for busy weeks! Here’s a simple recipe from the Cozy Cook.
Salmon and Veggies
Place salmon and vegetables on a sheet pan. Season it with olive oil or any other bottled sauce of your choice. Roast until done. Portion into meal prep containers for easy dinner throughout the week.
Chicken Alfredo Pasta
Make a pot of pasta. You can also cook your own diced chicken, or buy pre-cooked chicken strips from the grocery store. Toss cooked pasta and chicken with warm Alfredo sauce. Store in containers and reheat for weeknight dinners.
Black Bean Enchiladas
Fill tortillas with black beans and cheese, roll tightly, and place in a baking dish. Cover with enchilada sauce and bake until bubbly. Store leftovers for easy reheating.
Sheet Pan Gnocchi & Veggies
Assemble shelf-stable gnocchi and raw vegetables on a sheet pain. Drizzle with oil, salt, pepper, and Italian seasoning. You can even add pesto sauce on top if you want! Roast on a sheet pan until the gnocchi and veggies are cooked through. Divide into individual containers.
Shrimp Fried Rice
Cook shrimp quickly in a hot pan, then remove. Stir-fry rice with veggies and eggs, then add shrimp back in. Store in containers for quick meals.
Peanut Tofu Bowls
I’ve made this simple dinner more times than I can count. It’s such an easy, beginner-friendly, high protein recipe that tastes absolutely amazing! Here’s the recipe I usually use by Eat With Clarity!
I hope you enjoyed this roundup of 60+ meal prep ideas and found some inspiration for busy weeks!
If you liked this post, you’re also going to love my easy beginner-friendly meal prep guide to help you get started on meal prepping!
