9 Healthy Meal Prep Recipes for a Nutritious Week

Meal prep just got a whole lot tastier with these 9 healthy recipes! Perfect for anyone looking to streamline their week without sacrificing flavor, these dishes are packed with wholesome ingredients and easy to make ahead of time. Get ready to simplify your meals and enjoy deliciousness all week long!

Lemon Garlic Roasted Chicken Thighs

Lemon Garlic Roasted Chicken Thighs are a delicious and healthy option that’s perfect for meal prep. The combination of zesty lemon and aromatic garlic creates a flavorful marinade that tenderizes the chicken while infusing it with vibrant tastes. This dish stands out not only for its simplicity but also for its ability to transform a basic meal into something special.

Making this recipe is straightforward, making it accessible even for those new to cooking. With just a few ingredients and minimal prep time, you can have a wholesome dish ready to enjoy throughout the week. The roasted chicken thighs pair beautifully with vegetables, making it a well-rounded meal.

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 3 tablespoons olive oil
• 2 lemons (juiced and zested)
• 4 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup baby potatoes, halved
• 1 cup cherry tomatoes
• Fresh herbs, for garnish

Instructions

1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, salt, and pepper. Add the chicken thighs, ensuring they are well-coated. Let them marinate for at least 30 minutes, or overnight for deeper flavor.
2. Prepare the Oven: Preheat your oven to 400°F (200°C). Arrange the marinated chicken thighs in a baking dish. Scatter the halved baby potatoes and cherry tomatoes around the chicken.
3. Roast: Bake in the preheated oven for about 35-40 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the skin is crispy.
4. Serve: Let the chicken rest for a few minutes before serving. Garnish with fresh herbs and enjoy with your choice of sides!

Sweet Potato and Black Bean Tacos

Sweet Potato and Black Bean Tacos are a tasty and healthy option that brings together the sweetness of roasted sweet potatoes and the heartiness of black beans. These tacos are not only delicious but also packed with nutrients, making them perfect for meal prep. The combination of textures and flavors creates a satisfying dish that’s easy to whip up!

With the vibrant colors and fresh ingredients, this recipe is simple enough for a weeknight dinner yet impressive enough to serve at gatherings. The spices enhance the natural flavors, resulting in tacos that are both filling and refreshing. Let’s get cooking!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 8 small corn or flour tortillas
• 1 avocado, sliced
• 1 cup diced tomatoes
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper in a mixing bowl.
2. Spread the sweet potatoes on a baking sheet and roast for 25-30 minutes or until tender and slightly caramelized.
3. While the sweet potatoes are roasting, prepare the tortillas by warming them in a skillet over medium heat or directly over the flame for a few seconds on each side.
4. Once the sweet potatoes are done, assemble the tacos by layering the sweet potatoes, black beans, and diced tomatoes on the tortillas.
5. Top with avocado slices, garnish with cilantro, and serve with lime wedges on the side.

Overnight Oats with Berries

Overnight oats are a simple and delicious way to kickstart your day. Packed with nutrients, these oats are creamy, satisfying, and can be customized to fit your taste. The combination of oats, milk, and fresh berries creates a delightful mix of flavors that are both refreshing and wholesome.

This recipe is perfect for busy mornings. Just prep it the night before, and you’ll have a nutritious breakfast ready to go. You can play around with different types of milk and berries to suit your preferences.

Ingredients

• 1 cup rolled oats
• 1 cup milk (dairy or non-dairy)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• Mint leaves for garnish (optional)

Instructions

1. Combine the oats, milk, chia seeds, honey or maple syrup, and vanilla extract in a jar or a bowl. Stir well to combine.
2. Cover the mixture and refrigerate overnight, or for at least 4 hours, allowing the oats to soak and soften.
3. In the morning, give the oats a good stir and top with your mixed berries.
4. Garnish with mint leaves if desired and enjoy your healthy breakfast!

Vegetable Stir-Fry with Tofu

This Vegetable Stir-Fry with Tofu is a colorful and nutritious dish that’s perfect for meal prep. It’s packed with vibrant veggies and protein-rich tofu, making it not only delicious but also filling. The combination of stir-fried vegetables brings a fresh crunch, while the tofu soaks up all the savory flavors, creating a mouthwatering balance.

Plus, it’s super easy to whip up in under 30 minutes! Whether you’re cooking for one or the whole week, this recipe is versatile and can be adjusted to include your favorite vegetables and sauces. Enjoy it over rice or noodles for a complete meal!

Ingredients

• 1 block (14 oz) firm tofu, drained and cubed
• 2 cups mixed bell peppers, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 1 medium carrot, julienned
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 tablespoon cornstarch
• Salt and pepper to taste
• Chopped green onions for garnish
• Fresh basil leaves (optional)

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and toss with cornstarch, salt, and pepper.
2. Cook the Tofu: In a large pan over medium heat, add olive oil. Add the tofu cubes and cook until golden brown on all sides. Remove and set aside.
3. Sauté the Veggies: In the same pan, add sesame oil and minced garlic. Sauté for about a minute before adding bell peppers, broccoli, snap peas, and carrots. Stir-fry for 5-7 minutes until tender-crisp.
4. Combine: Return the tofu to the pan with the vegetables. Stir in soy sauce and mix well. Cook for another 2-3 minutes to heat through.
5. Serve: Garnish with chopped green onions and fresh basil, if desired. Serve over rice or noodles!

Zucchini Noodles with Pesto

Zucchini noodles with pesto are a delightful twist on traditional pasta dishes. This recipe brings together fresh flavors and a light, vibrant taste that makes it perfect for meal prep. The zucchini adds a satisfying crunch, while the pesto provides a rich, herby flavor.

Making this dish is simple and quick, making it an ideal choice for busy weeknights. It’s healthy, filling, and can be enjoyed hot or cold, making it versatile for any meal.

Ingredients

• 4 medium zucchinis, spiralized
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 2 cloves garlic
• 1/2 cup olive oil
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• Cherry tomatoes, halved (for garnishing)

Instructions

1. Make the Pesto: In a food processor, blend basil, pine nuts, garlic, and Parmesan cheese. While blending, slowly add olive oil until smooth. Season with salt and pepper to taste.
2. Prepare the Zucchini: Spiralize the zucchinis and set aside. You can lightly sauté them in a pan for 2-3 minutes if you prefer them warm.
3. Toss Together: In a large bowl, combine the zucchini noodles with the pesto, mixing well to coat. Add cherry tomatoes on top for a fresh touch.
4. Serve: Enjoy immediately, or pack into meal prep containers for a quick and healthy lunch or dinner throughout the week.

Chickpea and Spinach Curry

Chickpea and spinach curry offers a delightful blend of flavors that make it a favorite for meal prep. With its rich spices and creamy texture, it’s both comforting and nutritious. This dish is packed with protein from the chickpeas and vitamins from the spinach, making it a well-rounded choice for any meal.

Not only is this recipe simple to make, but it also comes together quickly, making it perfect for busy weeknights. You can easily adjust the spice levels to suit your taste, and it reheats beautifully, ensuring you’ll enjoy leftovers just as much as the first serving.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach, chopped
• 1 can (14 oz) coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 tablespoon olive oil
• Salt and pepper to taste
• Rice or quinoa, for serving

Instructions

1. Heat olive oil in a large pan over medium heat. Add chopped onion and sauté until soft, about 5 minutes.
2. Stir in minced garlic and ginger, cooking for another minute until fragrant.
3. Add curry powder and turmeric, mixing well to coat the onions.
4. Pour in the coconut milk and stir in the chickpeas. Let it simmer for about 10 minutes, allowing the flavors to meld.
5. Add the chopped spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
6. Serve the curry over rice or quinoa for a complete meal.

Quinoa and Black Bean Salad

If you’re looking for a tasty and nutritious dish, quinoa and black bean salad is a fantastic choice. This salad is not only colorful but also packed with protein and fiber, making it perfect for a meal prep. With a zesty lime dressing and fresh veggies, it brings a refreshing taste that’s hard to resist.

The best part? It’s super simple to make. Just cook the quinoa, toss in some black beans, peppers, and herbs, and you’ve got a wholesome dish ready to go! This salad stays fresh for days, making it an ideal option for your weekly meal planning.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 cup green onions, sliced
• 1/4 cup fresh cilantro, chopped
• 2 limes, juiced
• 3 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a pot, bring the water or broth to a boil. Add the rinsed quinoa, reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and let cool.
2. Mix the Salad: In a large bowl, combine the cooled quinoa, black beans, bell peppers, green onions, and cilantro.
3. Prepare the Dressing: In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
4. Combine: Pour the dressing over the salad and toss gently to combine. Adjust seasoning as needed.
5. Chill: Let the salad sit in the fridge for at least 30 minutes to allow flavors to blend before serving.

Baked Salmon with Asparagus

Baked salmon with asparagus is a tasty, nutritious dish that’s perfect for meal prep. The flaky salmon pairs beautifully with the tender asparagus, creating a delightful balance of flavors. It’s simple to make, requiring minimal ingredients and just one pan, making cleanup a breeze!

This recipe is not only quick but also packed with healthy omega-3 fatty acids and vitamins. The zesty lemon and herbs accent the salmon perfectly, giving it a fresh and vibrant taste that you’ll love. Enjoy this dish for lunch or dinner throughout the week!

Ingredients

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the salmon fillets and asparagus. Drizzle with olive oil and sprinkle with minced garlic, salt, and pepper.
3. Top the salmon with lemon slices and arrange any remaining lemon around the asparagus.
4. Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Garnish with fresh herbs before serving. Enjoy your healthy meal prep!

Greek Yogurt Parfaits

Greek yogurt parfaits are a delicious and nutritious option for meal prep. They combine creamy Greek yogurt with layers of fresh fruits and crunchy granola, creating a delightful mix of textures and flavors. Perfect for breakfast or a snack, these parfaits are simple to make and can be customized to fit your taste preferences.

Not only are they tasty, but they also pack a healthy punch, offering protein, fiber, and essential vitamins. Preparing these parfaits in advance makes it easy to grab a quick meal on busy mornings. Just layer your ingredients in a jar or container, and you’re all set!

Ingredients

• 2 cups Greek yogurt (plain or flavored)
• 1 cup granola
• 2 cups mixed fresh berries (strawberries, blueberries, raspberries)
• 1 banana, sliced
• 2 tablespoons honey or maple syrup (optional)
• 1 teaspoon vanilla extract (optional)

Instructions

1. Prepare the Yogurt: In a bowl, mix Greek yogurt with honey or maple syrup and vanilla extract if desired.
2. Layer the Ingredients: In a clear glass or jar, add a layer of yogurt at the bottom, followed by a layer of granola, and then your choice of fresh berries and banana slices.
3. Repeat Layers: Continue layering the ingredients until the glass is filled, finishing with a layer of berries on top.
4. Chill: Cover and refrigerate the parfaits for at least an hour before serving to let the flavors meld.
5. Serve: Enjoy your Greek yogurt parfaits as a nutritious breakfast or snack!