Healthy Meal Prep for the Week Easy Tasty Ideas
Healthy meal prep for the week made simple! This easy, tasty plan includes balanced proteins, grains, and veggies that stay fresh all week. Perfect for busy weekdays or health-focused lifestyles. Save time, reduce stress, and eat better every day.
Equipment
- 1 Baking sheet For roasting vegetables or proteins
- 1 Saucepan For cooking grains or soups
- 1 Knife & cutting board For chopping veggies efficiently
- 4 Glass containers with lids For storing your prepped meals
- 1 Mixing bowl To combine ingredients and sauces
Ingredients
- 2 cups Brown rice or quinoa Cooked and cooled
- 1 lb Chicken breast or tofu Cooked sliced
- 2 cups Mixed vegetables Roasted or steamed
- 1 cup Leafy greens Spinach kale or lettuce
- 1 tbsp Olive oil For roasting or dressing
- ½ tsp Sea salt To taste
- ¼ tsp Black pepper Optional
- 1 tbsp Lemon juice Adds freshness
- 1 tbsp Low-sodium soy sauce or vinaigrette Optional flavor booster
Instructions
- Cook the Base: Prepare your grains (brown rice, quinoa, or farro) according to package instructions. Let cool.
- Prepare Protein: Grill, bake, or pan-sear your chicken or tofu. Slice and season lightly.
- Roast Vegetables: Spread veggies on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast at 400°F (200°C) for 20–25 minutes.
- Assemble Meals: Divide grains, protein, and veggies into meal prep containers. Add leafy greens and a drizzle of dressing before serving.
- Store and Reheat: Keep in airtight containers in the fridge for up to 4 days. Reheat in the microwave or enjoy cold as a salad.
Notes
- You can swap chicken for tempeh, shrimp, or lentils for a vegetarian option.
- Add flavor variety by using different sauces (teriyaki, balsamic, or tahini).
- Store sauces separately to keep meals fresh.
- Freeze for up to 2 weeks for long-term prep.