31 Healthy Summer Meal Prep Ideas

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Orzo Pasta Salad

Orzo Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup orzo pasta
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup feta cheese, crumbled (or vegan feta)
• 1/4 cup Kalamata olives, sliced
• 1/4 cup fresh parsley, chopped
• 3 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

1. 1. Cook orzo in salted water until al dente; drain and rinse with cold water.
2. 2. In a large bowl, combine tomatoes, cucumber, red onion, feta, olives, and parsley.
3. 3. Add the cooked orzo; drizzle with lemon juice and olive oil; toss to coat.
4. 4. Season with salt and pepper; chill briefly or serve at room temperature.

2. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

3. Sriracha Lime Chicken Salad

Grilled Sriracha Lime Chicken Salad Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2H · Cook: PT-29780731.416667M · Total: PT2H12M · Yield: 4

Ingredients

• 4 Chicken Breasts
• 1/3 Cup Sriracha
• Juice of 2 Limes
• 1 Pineapple, peeled cored & sliced
• 20 oz Salad Mix
• 1 Cup Cherry Tomatoes, sliced
• 1/8 Cup Red Onion, sliced

Instructions

1. Add chicken breasts to a Ziploc bag or other sealable container. Cover with the Sriracha and lime juice. Seal and lightly massage into the chicken breasts. Place in the refrigerator and allow to marinate for at least two hours or overnight.
2. Preheat grill on medium high heat. Once heated, cook chicken breasts for 5 – 6 minutes on each side until it is 165F at the thickest part. Remove from grill and set aside to cool. The pineapple rings should be grilled 1-2 minutes on each side.
3. Prepare four meal prep containers. Evenly distribute the salad mix among them, then add the chicken breast, and the toppings. Seal the containers and store in the refrigerator until ready to consume.

4. Zucchini Lasagna

How to Make Zucchini Lasagna is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT12M · Cook: PT50M · Total: PT62M · Yield: [‘4’, ‘4 servings’]

Try out this zucchini lasagna recipe for a wonderfully comforting dish with fresh zucchini and savory ground beef. Serve it hot for a warm cozy feel!

Ingredients

• 20 oz green zucchini (sliced into thin strips)
• 12 oz 85% lean ground beef
• 6 oz tomato (diced)
• 2 oz onion (diced)
• 1 oz mozzarella cheese (shredded)
• 1 cup milk
• 5 tbsp all-purpose flour
• 1 tbsp garlic (minced)
• 1 1/2 tbsp olive oil
• 1/2 tsp paprika
• 3/4 tsp salt
• 2 tbsp parsley (chopped)
• 1/2 tsp ground black pepper
• 2 tbsp basil (cut into thin strips)
• 1/2 tbsp unsalted butter
• 1 cup homemade tomato sauce
• 1 tbsp Hunt’s tomato paste
• 1 cup unsalted chicken broth (divided)

Instructions Prep:

1. Slice the zucchini into thin strips: Wash it clean, trim off both ends, then use a peeler to make long thin strips.
2. Dice the tomato: Cut a tomato into halves, then into quarters. Remove the seeds, then thinly slice each quarter lengthwise, then cut across them to dice.
3. Mince the garlic: Separate the cloves from the bulb and peel the skin off. Use a knife to slice each entire clove lengthwise, then hold the clove and turn 90 degrees to slice it crosswise. Keep mincing each clove into tiny pieces.
4. Dice the onion: Halve the onion lengthwise, peel off the skin, then score the top but leave the root behind for an easier grip. Place each half flat-side down, then vertically slice into the onion, but not all the way through. Make horizontal cuts from bottom to top before cutting across the onion to dice.
5. Finely chop the parsley: Remove the stems of the parsley, bunch together into a small pile and chop finely.
6. Chop the basil into thin strips: Stack basil leaves, roll them up lenghtwise, and finely chop along the short side to julienne the basil.

Cook:

1. Bake the zucchini: Place 20 oz zucchini strips on a parchment-lined baking sheet and bake in a preheated oven at 375°F for 7 minutes.
2. Saute the onion and garlic in olive oil: In a skillet over medium heat, add 1 1/2 tbsp olive oil, 2 oz onion, and 1 tbsp garlic. Saute for 1 minute.
3. Add the beef: Add in 12 oz 85% lean ground beef and stir-fry for 2 minutes.
4. Add the tomato and tomato paste: Add in 6 oz diced tomato and 1 tbsp tomato paste. Stir well for 2 minutes.
5. Add the seasonings: Add in 1/2 tsp paprika, 1/2 tsp salt, 1/2 tsp ground black pepper, and 1 tbsp flour. Stir and cook for 1 minute.
6. Add the tomato sauce and chicken broth: Add in 1 cup homemade tomato sauce and 1/2 cup chicken broth. Stir well, then turn the heat to low, cook for 5 minutes. Add 2 tbsp basil and turn off the heat.
7. Make the white sauce: In a separate pan, add 1/2 tbsp butter and 4 tbsp flour. Stir well to thicken. Then, add 1 cup milk and 1/2 cup chicken broth. Turn the heat to low and stir for about 5 minutes or until the sauce reaches a creamy consistency. Remove from heat and transfer to a bowl.
8. Assemble the zucchini lasagna: Spread the beef sauce to make the bottom layer in the casserole dish, then add a layer of zucchini, followed by a layer of white sauce. Repeat these three layers until topping off with the white sauce.
9. Bake the zucchini lasagna: Bake in a preheated oven at 375°F for 20 minutes.
10. Sprinkle with cheese then keep on baking: Take out the lasagna and sprinkle with 1 oz shredded mozzarella cheese on top. Place it back in the oven to cook at 425°F for 5 more minutes.
11. Garnish and serve: Sprinkle 2 tbsp chopped parsley on top before serving.

5. Taco Bowls

Taco Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb ground beef
• 2 tbsp taco seasoning (or 1 packet)
• 1 cup cooked white or brown rice
• 1 cup black beans, drained and rinsed
• 1 cup corn kernels
• 1/2 cup salsa
• 1/2 cup shredded cheese
• 1 cup shredded lettuce
• 1 avocado, diced
• Lime wedges and cilantro for serving (optional)

Instructions

1. 1. Cook ground beef with taco seasoning over medium heat until browned; drain excess fat.
2. 2. Cook rice according to package directions.
3. 3. In bowls, layer rice, beans, corn, beef, and salsa; sprinkle with cheese.
4. 4. Top with lettuce, avocado, and optional toppings; finish with a squeeze of lime and cilantro.

6. Berry Salad

Berry Salad (with Lemon Poppy Seed Dressing) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘8’, ‘8 people’]

Berry salad tossed with a lemon poppy seed dressing for a healthy, nutritious, and refreshing side that you can make in just 15 minutes for your summer party or barbecue gathering. It is gluten-free, low-carb, and vegetarian (and can be dairy-free and vegan)!

Ingredients

• 1/2 cup light olive oil ((or avocado oil))
• Zest of a lemon ()optional, add it to the dressing only if you love tangy dressings!))
• 1/4 cup fresh lemon juice ((or lime juice or red wine vinegar))
• 1/4 cup honey ((or pure maple syrup). If on a keto diet, use sugar-free maple syrup or a sugar substitute!)
• 1/4 teaspoon salt
• A dash of ground black pepper
• 1/2 tablespoon poppy seeds
• 6 ounces blueberries
• 6 ounces blackberries
• 6 ounces raspberries
• 16 ounces strawberries (,hulled and quartered)
• 16 ounces watermelon (,peeled and cut into cubes (Replace with more berries if you are on a keto diet))
• 12 fresh mint leaves ((or finely chopped))
• Zest of 1 lemon ((or 1/2 to 1 tsp))
• 1/4 cup goat cheese (, crumbled (or feta cheese) — OPTIONAL)

Instructions For the Lemon Poppy Seed Dressing:

1. In a large glass measuring cup, or in a mason jar with a tight-fitting lid, add the oil, lemon zest and juice, honey, salt, pepper, and poppy seeds.
2. Whisk or shake until well combined. Let it sit at room temperature while preparing the salad in order to allow the flavors to blend.

For the Berry Salad:

1. To make our berry salad recipe, start by washing your berries under cold water and then laying them out on a clean towel or paper towel.
2. Pat them dry gently to remove excess water (or they will become too soft). Hulled and quarter them! Place the watermelon cubes into a large salad bowl and top with the berries.
3. Sprinkle the mint and lemon zest over. Spoon over 2-3 tablespoons of the dressing and gently toss to combine. Top with the crumbled goat cheese!
4. Cover with a plastic wrap and chill until serving (in up to 30-60 minutes). If it’ll take more than one hour to serve the salad, only mix the salad with the dressing right before serving. You may store both the salad and dressing separately in the fridge to avoid sogginess.

7. Hydrating Melon Smoothie Freezer Packs

Hydrating Melon Smoothie Freezer Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: 4

Ingredients

• 1 1/3 Cups Watermelon
• 1 Cup Honeydew Melon
• 1 Cup Cantaloupe
• 1 Cucumber
• 6 Stalks of Celery

Instructions

1. Wash, then roughly chop or slice all of the fruit and vegetables.
2. Evenly distribute them among 4 freezer safe, sealable containers (like mason jars or Ziploc bags). Seal the containers and store in the freezer until ready to consume.
3. When ready to eat, dump the frozen ingredients into a blender along with 1 cup of water (or other liquid of your juice). Blend until smooth and drink immediately.

8. Vegetarian Summer Rolls

Vegetarian Summer Rolls with 3 Dipping Sauces is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT35M · Total: PT35M · Yield: [‘4’]

Vegetarian summer rolls with avocado, tofu & fresh veggies. Serve them with 3 dipping sauces – peanut sauce, hoisin & Vietnamese dipping sauce!

Ingredients

• 1 cup shredded carrots
• ½ large red bell pepper ( – julienned)
• ½ large yellow bell pepper ( – julienned)
• 6 cocktail cucumbers ( – julienned)
• 16 oz firm tofu ( – cut into ½ inch strips)
• 3 – 4 cups spring mix or shredded lettuce
• 1 cup shredded red cabbage
• 1 avocado ( – cut into ½ inch strips)
• 4 oz dried vermicelli rice noodles ( – cooked according to the directions)
• 1 cup fresh herbs ( – cilantro, basil, mint (use any combination))
• rice paper wrappers ( – I used 10 inch wrappers (25 cm))
• ¼ cup vegan fish sauce ( – (See Note 1 for other vegan alternative); For non-vegetarians: substitute with regular fish sauce)
• ¼ cup sugar
• ⅓ cup water
• 2 Tablespoons lime juice ( – freshly squeezed, about half a lime)
• 2 teaspoons rice wine vinegar
• 1 clove garlic ( – finely diced)
• 1 small Thai chili pepper ( – finely diced)
• 1 Tablespoon shredded carrot ( – for garnish)
• 1 teaspoon chili garlic sauce ( – (optional))
• ½ cup hoisin sauce
• 4 teaspoons sugar
• 4 teaspoons water
• 4 teaspoons lime juice ( – freshly squeezed)
• 1 Tablespoon chopped peanuts ( – for garnish)
• ¼ cup creamy peanut butter ( – I used all natural unsweetened peanut butter)
• ¼ cup lite coconut milk ( – can substitute with water)
• 1 ½ Tablespoon hoisin sauce
• 1 ½ Tablespoon lime juice
• 1 teaspoon brown sugar
• 1 Tablespoon chopped peanuts ( – for garnish)
• 1 Tablespoon chili garlic sauce ( – (optional))

Instructions Make the dipping sauces (peanut, hoisin, Vietnamese nuoc cham):

1. For each sauce, set aside the garnish and mix together all the ingredients in a medium size bowl. Add the garnish right before serving. Makes 3/4 cup peanut sauce; makes 3/4 cup hoisin sauce; makes 1 cup of Vietnamese dipping sauce (nuoc cham).

Pan fry the tofu

1. Cut the block of tofu into 1/2 inch strips. Add a teaspoon of oil to a pan over medium high heat and fry the tofu strips until they are golden brown on both sides. About 4 – 5 minutes. Set this aside.

Make the summer rolls

1. Add about a third inch of water to a large shallow dish to dip the rice paper wrappers in. Dip one sheet of rice paper wrapper in the water for two seconds and place it on a flat surface. (see Note 2)
2. Starting with the side closest to you, add the mix greens/lettuce and shredded red cabbage on top of the rice paper wrapper, leaving an inch of wrapper on the edge to grab ahold of later. This will provide a barrier between the vegetable filling and the delicate rice paper wrappers.
3. Next place the peppers, carrots, tofu, and avocado on top of the mixed greens. Finally add the vermicelli rice noodles and fresh herbs on top of everything. You should have a stack of the filling piled on top of each other.
4. (Optional) For presentation: if you prefer to see the colorful vegetables through the wrapper, lay them flat on the rice paper wrapper in the center. As you’re rolling it up, you should be able see the vegetables through the rice paper.
5. Starting from the end closest to you, pick up the inch of wrapper left uncovered and roll it up a quarter of the way.
6. Continue rolling until all the filling is rolled into the rice paper wrapper.
7. Fold the left and right side of the wrapper towards the center and continue to roll it all the way up.
8. Place the summer roll on a plate and let it sit for 1 minute or until the wrapper is no longer tacky. The surface should still feel soft and pliable but it should not feel sticky since the excess water should be absorbed by now.
9. Cut each summer roll crosswise into about 2 inch pieces and arrange them on a plate. Serve with the peanut, hoisin, and Vietnamese dipping sauces.

9. Red Kidney Bean Burger Bowls

Red Kidney Bean Burger Bowls (High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT14M · Total: PT154M · Yield: [‘4’, ‘4 meal prep bowls’]

These vegetarian burger bowls are so delicious. Red kidney bean burgers are easy to make and are full of flavors. With the addition of the vegetables, you’ll stay full for the day to come!

Ingredients

• 16 oz can red kidney beans (rinsed and drained)
• 1/2 red bell pepper
• 1/2 cup scallions (chopped)
• ½ cup parsley
• 4 cloves garlic (peeled)
• 1 large egg
• 1 tbsp cumin
• 1/2 tsp salt
• 1/2 tsp chilli powder
• 1/2 cup quick oats
• 1 large carrot (or 2 small carrots)
• 1 red onion
• 4 beets
• 2 cups radishes
• 2 avocados
• 4 cups arugula
• 2 cups cherry tomatoes
• ½ English cucumber
• 2 cups green peas (drained)
• 4 tbsp Caesar dressing

Instructions Burgers:

1. Drain red kidney beans, wash them and dry them as well as you can. You don‘t want them to be moist. Otherwise, the burgers will fall apart.
2. Mash the beans in a bowl until it forms a consistent paste.
3. Get a food processor and add bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chilli powder to it. Pulse it. Then, add oats and an egg. Pulse it again.
4. Afterward, add in mashed red kidney beans and give it a pulse until one smooth texture.
5. Divide the mixture into 4 patties. If the patties are too wet, add more oats. Keep them on a flat surface with parchment paper on it. Then, freeze for 2 hours.
6. Heat up a skillet, lightly oil it, and cook these burgers patties for 7 minutes on each side.

Salad:

1. Grate carrots and beets. Slice red onion, avocados, cucumber, and cherry tomatoes. Cut radishes in halves. Drain your green peas.

Servings:

1. Divide vegetables equally into food containers. Top each bowl with black bean burger we‘ve just made and cover in Caesar dressing.

10. Pesto Butter Salmon

Pesto Butter Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (about 4 oz each)
• 1/2 cup prepared basil pesto
• 2 tbsp unsalted butter, melted
• 1 tbsp lemon juice
• Salt and pepper to taste
• 1 tsp olive oil (for cooking)

Instructions

1. 1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
2. 2. Place salmon on sheet; spread each fillet with pesto and dot with butter; season with salt and pepper.
3. 3. Bake 12–15 minutes, until salmon is opaque and flakes easily. Drizzle with lemon juice.
4. 4. Serve with a side of vegetables or rice.

11. Keto Greek Salad

Mason Jar Keto Greek Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’]

This simple and delicious Mason Jar Keto Greek Salad is an easy grab-and-go meal that’s packed with nutritious vegetables! Perfect for meal prepping!

Ingredients

• 1-2 Cucumbers ( chopped)
• 1 cup Grape or cherry tomatoes (halved)
• 20-30 Green olives (sliced)
• 2 ounces Feta cheese (crumbled)
• ¼ Red onion ( thinly sliced)
• 3 ½ Tablespoons Olive oil
• 2 Tablespoons Red wine vinegar
• ¼ teaspoon Oregano
• 1 teaspoon Minced garlic
• Fresh lemon juice (to taste)
• Salt and pepper (to taste)

Instructions

1. Wash, dry, and cut up your veggies.
2. Add the salad ingredients to large mixing bowl and toss to combine.
3. In a separate mixing bowl, whisk together dressing ingredients.
4. Pour dressing over the salad, and stir well so that everything is coated in dressing.
5. Scoop salad into mason jars and keep refrigerated until serving.

12. Chicken Avocado Salad

Chicken Avocado Salad Recipes: Ready in Minutes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups cooked chicken breast, shredded
• 2 avocados, diced
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 4 cups mixed greens
• 1/4 red onion, thinly sliced
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions

1. 1. In a large bowl, toss greens with lemon vinaigrette.
2. 2. Add chicken, avocado, tomatoes, cucumber, and red onion; toss gently to combine.
3. 3. Season with salt and pepper to taste and serve immediately.

13. Tiramisu Overnight Oats

Tiramisu Overnight Oats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Yield: [‘2’]

Ingredients

• 1 cup rolled oats
• 1 tbsp chia seeds
• 1 cup brewed coffee
• ⅓ cup milk (I used almond)
• 2 tbsp maple syrup (can use brown sugar or any other sweetener)
• ½ cup vanilla yogurt
• 2 tsp cocoa powder

Instructions

1. Place oats, chia seeds, coffee, milk and sweetener in a bowl. Combine with a spoon or whisk until everything is mixed in.
2. Place in a bowl, cover and place in the fridge overnight or for a minimum of 4 hours.
3. In a mason jar or glass (approx. 300ml / 10oz) place in 1.5 tablespoons of yogurt, top each with 1/4 of the coffee oats. Top with a layer of yogurt. Finish with the rest of the coffee oats and top everything with a final layer of yogurt.
4. Top with cocoa powder and enjoy.

14. Grilled Cheese Kabob

Easy Grilled Cheese Sandwich Lunch Box Kabobs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 slices cheddar cheese, cut into 4 cubes
• 8 bread cubes (from 4 slices bread), cut into 1-inch pieces
• 4 cherry tomatoes
• 4 pickle spears, cut into bite-sized pieces
• 4 skewers
• 1 tbsp butter, melted

Instructions

1. 1. Preheat a skillet or grill over medium heat and lightly butter the surface.
2. 2. Thread each skewer with a bread cube, cheese cube, tomato, and pickle.
3. 3. Grill or toast until cheese starts to melt and bread is golden, turning once.
4. 4. Serve warm as a fun grilled-cheese twist.

15. Salmon Asparagus Pasta Salad

Salmon Asparagus Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘8’, ‘8-10 servings’]

Salmon and asparagus are such a good match, so turning them into a pasta salad just makes sense! This Salmon Asparagus Pasta Salad is loaded with fresh asparagus, flaky canned salmon (or fresh!), hard boiled eggs, pasta and the most delicious creamy lemon dill dressing. So good, so easy, so perfect for spring and summer!

Ingredients

• 1 pound uncooked short-cut pasta (e.g. rotini, macaroni, orecchiette, farfalle, etc.)
• 1 pound asparagus, trimmed and cut into 1-inch pieces
• 2 or 3 (5 -6 ounce) cans of salmon, drained
• 4 hard boiled eggs, diced
• ½ cup sliced green onions
• 1 cup mayonnaise
• ½ cup Greek yogurt (or plain yogurt)
• ¼ cup finely chopped fresh dill
• 1 lemon, zested and juiced (about 1 tablespoon zest and 3 tablespoons juice)
• 1 tablespoon Dijon mustard
• ½ teaspoon onion powder
• Salt and freshly ground pepper, to taste

Instructions

1. Bring a large pot of salted water to a boil. Cook the pasta according to package directions, adding in the asparagus 2-3 minutes before the pasta is done. Drain and immediately rinse under cold water until the pasta is cooled. Drain well and set aside.
2. In a small mixing bowl, whisk together the dressing ingredients until combined.
3. Transfer the cooled pasta and asparagus to a large bowl along with the salmon, hard boiled eggs and green onion. Pour over the dressing and toss until well combined.  Adjust seasonings to taste and eat immediately or refrigerate for 30-60 minutes first to help the flavors meld together.

16. Tri Quinoa Bowl

Tri-color Quinoa Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT17M · Total: PT25M · Yield: [‘6’]

This simple and fresh tasting quinoa bowl is delicious served as a side or make ahead for a quick midweek dinner. It’s equally great for lunch boxes, picnic, or potluck.

Ingredients

• 4 tablespoons Extra virgin olive oil
• 4 tablespoons Apple cider
• 1 ½ teaspoons Balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon Garlic powder
• ½ teaspoon Salt
• ¼ teaspoon Ground black pepper
• 1 teaspoon Freshly squeezed lemon juice.
• ½ Teaspoon Honey or maple syrup ((vegans substitute.))
• 1 Mango, peeled, pitted, and cut in half ((Fully ripe is best, NOT OVERLY RIPE).)
• 1 cup Quinoa
• 1¾ cups Water or broth ((2 cups is fine, I prefer the texture when I use less))
• ⅓ cup Chopped onion ((about one small onion))
• ½ cup Cooked corn ((from one corn hub))
• ½ cup Chopped carrots ((from 2 medium-sized carrots))
• ⅓ cup Chopped English cucumber
• ½ cup Grape tomatoes, halved
• A handful of fresh dill (( cilantro is fine, too))

Instructions FOR THE VINAIGRETTE DRESSING

1. Combine all the ingredients for the dressing in a bottle or mason jar with lid, and shake vigorously until well combined. Set aside.

FOR THE QUINOA BOWL

1. Spray a heavy bottom grilling pan with cooking spray and place over high heat. Place the mango (flat side down) onto the pan and cook for 5 minutes or until the mango is slightly caramelized. Remove from heat, and allow to cool before chopping. Set aside.
2. Pour the quinoa into a mesh strainer and rinse under running water (if using bulk) for a few seconds.
3. In a medium saucepan, add quinoa, water or broth, and salt. Bring to a boil uncovered on high heat. Reduce heat to the lowest setting, cover and simmer for 12-15 minutes. Remove from heat, pour in olive oil and fluff with a fork.
4. Toss the chopped onion, corn, carrots, cucumber, tomatoes, dill, and quinoa in a medium-sized bowl and set aside. Pour the dressing over the quinoa salad or serve immediately.

17. Turkish Bulgur Salad

Kisir (Turkish Bulgur Salad) With Pomegranate Molasses is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘4’, ‘4 servings’]

This herby Turkish kisir is a, easy bulgur salad made with fine bulgur, fresh parsley, mint and green onions, dressed with pomegranate molasses and olive oil. Vegan, no tomatoes, no bland bites. Ready in 20 minutes.

Ingredients

• 1 1/2 cup fine bulgur
• 2 1/2 cup boiling water
• 2 tsp tomato paste
• 1 tsp sweet pepper paste (see notes )
• 1 tbsp pomegranate molasses
• 1 cup green onions (chopped)
• 1 cup parsley (chopped)
• 1 cup fresh mint (chopped)
• 1/3 cup olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Place the bulgur in a large bowl and pour the boiling water on it. Stir well. Cover with a lid or a plate and let it sit for about 15 minutes until cooked.
2. Once the bulgur is cooked and cooled, fluff it using a fork.
3. To the bulgur, add tomato paste, pepper paste, olive oil and pomegranate molasses. Stir well so all bulgur grains are combined.
4. Add in chopped green onion, parsley and mint to the bulgur. Mix well.
5. Season well with salt and pepper.
6. Cover and refrigerate for about 30 minutes before serving.

18. Chickpea Salad

Chickpea Salad with Cucumber and Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT5M · Total: PT20M · Yield: [‘2’, ‘2 meal prep bowls’]

These vegan high protein chickpea salad bowls are delicious and nutritious. The recipe is great if you’re vegan and want to increase your protein intake naturally.

Ingredients

• 14 oz can of chickpeas (400g)
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp garlic powder
• ¼ tsp salt
• 2 cucumbers (diced)
• 3 medium tomatoes (diced)
• 1 small red onion (sliced)
• ½ cup parsley leaves (chopped)
• 1 garlic clove (smashed (1/2 tsp minced garlic))
• 1 ½ tbsp white wine vinegar
• 2 tbsp olive oil
• Salt and pepper

Instructions

1. Peel the garlic, use a garlic press to smash it. Mix white wine vinegar with olive oil and add garlic to it. Set aside.
2. Heat the olive oil in the frying pan, add dried chickpeas to it. Add cumin, paprika, garlic powder, and fry for around 5 minutes. Once finished, salt it.
3. Dice cucumbers, tomatoes, slice red onion, and chop parsley. Combine all the ingredients, add in the dressing we’ve mixed up before and mix the salad. Add salt and pepper to the taste.
4. If you’re using this recipe for meal prep, add in the salad into your storage containers. It should cover ¾ of the container and use the rest of the space for chickpeas.

19. Ground Turkey Skillet with Veggies

Ground Turkey Skillet with Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Yield: [‘4’]

This ground turkey skillet with veggies gives you a whole meal—actually, multiple meals—in a single dish!

Ingredients

• 1 lb Lean ground turkey
• Garlic (5 cloves, minced)
• Olive oil (1 tbsp)
• 580 g zucchini (we used 3 squashes)
• Fire roasted diced tomatoes (14.5 oz)
• 2 cups Spinach (85 g)
• 3 tbsp Parmesan cheese (15g)
• Frozen riced cauliflower (10 oz bag)
• Paprika (1 tsp)
• Cumin (1 tsp)
• Cayenne (¼ tsp)
• Salt & pepper (1/2 tsp)
• Optional: red pepper flakes (sprinkle)

Instructions

1. Gather all ingredients.
2. Slice zucchini & garlic. Set aside.
3. Add seasonings to a small bowl. Mix and set aside.
4. Heat a large skillet over medium-high heat.
5. Add turkey to a large skillet. Brown. When finished browning, drain. Add ½ of the seasoning mixture to the turkey. Stir to coat. Add the cooked meat to a separate bowl and set aside.
6. Place the skillet back on the heat. Add olive oil.
7. Add garlic to the skillet. Cook for about 2 minutes.
8. Pour the bag of frozen riced cauliflower to the skillet. Cook for about 5-7 minutes, until cauliflower is cooked.
9. Add zucchini. Cook for 10 minutes. Add remaining seasoning and mix.
10. Cut the heat to low.
11. Add spinach to the skillet. Cook for about 2 minutes, until leaves are wilted.
12. Add meat and tomatoes. Stir well.
13. Remove from heat. Stir in parmesan cheese. Sprinkle with red pepper flakes.
14. Enjoy!

20. Edamame Crunch Salad

EDAMAME CRUNCH SALAD (VEGAN + HIGH PROTEIN) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Yield: [‘4’]

This edamame crunch salad (vegan + high protein) is a delicious salad recipe.

Ingredients

• 2 cups cooked and shelled edamame
• 1 bunch cilantro – finely chopped
• 1 red bell pepper – diced
• 1 small red onion – finely chopped
• 1 cup cashews – roughly chopped (can sub pumpkin or sunflower seeds if you are allergic to nuts)
• 1 inch piece of ginger
• 1 garlic clove
• 2 small carrots – roughly chopped
• ⅓ cup rice wine vinegar
• ⅓ cup neutral oil (I used avocado)
• 2 tbsp miso
• 1 tbsp tahini (sub sesame oil, peanut butter or omit if allergic)

Instructions

1. Add all of your dressing ingredients to a food processor or blender and blend until smooth.
2. Mix dressing with the rest of your salad ingredients.

21. Jerk Chicken Salad

Jerk Chicken Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 lb boneless skinless chicken breasts
• 2 tbsp jerk seasoning
• 1 tbsp extra-virgin olive oil
• 6 cups mixed salad greens
• 1 large ripe mango, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1 cucumber, sliced
• 1/4 cup chopped fresh cilantro
• 3 tbsp fresh lime juice
• 1 tbsp honey
• 2 tbsp extra-virgin olive oil
• Salt and pepper to taste
• Optional: 1 avocado, sliced

Instructions

1. 1. In a small bowl, mix jerk seasoning with the olive oil to form a coating for the chicken.
2. 2. Rub the mixture evenly over the chicken and let it sit for 10-15 minutes if time allows.
3. 3. Cook the chicken in a grill pan or skillet over medium-high heat until cooked through, about 6-7 minutes per side depending on thickness.
4. 4. Transfer to a cutting board and let rest 5 minutes, then slice into strips.
5. 5. In a large bowl, combine greens, mango, bell pepper, red onion, cucumber, and cilantro.
6. 6. Whisk lime juice, honey, and olive oil with a pinch of salt to create a light dressing.
7. 7. Top the salad with sliced chicken, drizzle with dressing, and toss lightly. Serve immediately.

22. Protein Bistro Box

Copycat Starbucks Protein Bistro Box is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’]

A copycat version of Starbucks protein bistro box that’s perfect for meal prep and a quick breakfast or lunch on-the-go!

Ingredients

• 1 Ozery bakery snacking round
• 1 clementine
• 2 hardboiled eggs
• 1 pack Justin’s almond butter
• 1/4 apple
• 1 Cabot 50% cheddar snack bar

Instructions

1. Place ingredients, except the apple slices, in a meal prep container and refrigerate until ready to eat
2. Add the sliced apple up to a few hours before you are ready to serve.

23. Chicken Grain Bowls

Chicken Grain Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup quinoa (uncooked)
• 2 cups low-sodium chicken broth or water for cooking
• 1 lb chicken breast, boneless skinless
• 2 cups mixed roasted vegetables (e.g., cubed sweet potato, zucchini, bell pepper)
• 4 cups baby spinach or kale
• 1 avocado, sliced
• 2 tbsp lemon juice
• 2 tbsp tahini
• 1 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. 1. Rinse quinoa and cook in broth or water according to package directions until fluffy; set aside to cool slightly.
2. 2. Season chicken with salt, pepper, and a light sprinkle of paprika; grill or bake until cooked through, then slice.
3. 3. Roast vegetables until tender and lightly caramelized.
4. 4. Assemble bowls with a base of quinoa, top with greens, roasted vegetables, sliced chicken, and avocado.
5. 5. Whisk lemon juice, tahini, olive oil, garlic, and a pinch of salt to make the dressing; drizzle over bowls. Serve.

24. Chicken Farro Salad Meal Prep

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

25. Strawberry Overnight Oats

Strawberry Overnight Oats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’, ‘1 large serving (or 2 small)’]

This Strawberry Overnight Oats recipe is creamy, delicious and features sweet, juicy strawberries. Yum! Prep them in just 5 minutes for a quick and easy make ahead breakfast (or snack).

Ingredients

• 1/2 cup chopped strawberries
• 1 teaspoon honey or maple syrup or organic cane sugar
• 1/2 cup rolled oats (old fashioned)
• 1/4 cup plain Greek yogurt
• 3/4 cup unsweetened oat milk (or milk of choice)
• 1 tablespoon chia seeds
• 1 teaspoon honey or maple syrup (or to taste)
• 1/2 teaspoon vanilla extract

Instructions

1. In a small bowl, stir together the chopped strawberries with 1 teaspoon of sweetener (honey, maple syrup or organic cane sugar).  Set aside.
2. Add the remaining ingredients to a jar, container or bowl.  Stir together until combined.  Add the strawberries and stir through.
3. Cover and place in fridge overnight (or at least 3-4 hours).
4. Add some toppings if you like (see notes for ideas), grab a spoon and dig in!

26. Greek White Bean Salad

Greek white bean salad (vegan and high protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Yield: [‘4’]

The greek white bean salad is greek inspired and so good.

Ingredients

• 2 cans white beans – drained
• 1 green bell pepper – diced
• 1 red onion – finely chopped
• 1 bunch parsley – finely chopped
• 1 large tomato – diced
• 1 small cucumber – diced
• 1 tbsp oregano
• 1 tbsp nutritional yeast
• pinch salt
• pinch pepper
• ¼ cup champagne vinegar
• ½ cup olive oil
• juice from ½ lemon
• 2 garlic cloves – minced
• 1 tbsp mustard
• pinch salt
• pinch pepper

Instructions

1. Mix together all dressing ingredients. Set aside.
2. Add all salad ingredients to a bowl and mix. Pour over dressing and mix again.

27. Vegan Mexican Chopped Salad

Vegan Mexican Chopped Salad with Avocado Dressing is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT20M · Yield: [‘4’, ‘4 servings’]

Delicious vegan Mexican chopped salad with avocado dressing makes the perfect lunch salad or an easy side dish to any Mexican feast. This gluten free salad is packed with fresh veggies, dietary fiber and plant based protein.

Ingredients

• 2 teaspoons olive oil
• 1 ear corn (husks and silk removed)
• 2 bell peppers (red and green)
• 4 medium-sized tomatoes (red and yellow)
• 1/2 red onion
• 2 scallions
• 1 avocado
• 170 grams or 1 cup black beans (pre-boiled or canned )
• 1 avocado
• 80 ml or 1/2 cup water ((more to adjust the consistency))
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lime juice
• 1 teaspoon chili powder
• 1/4 teaspoon cumin
• salt and freshly ground black pepper to taste

Instructions

1. GRILL YOUR CORN: Use a broiler or a griddle pan to grill corn. Heat a lug of olive oil over medium-high heat and grill the whole corn cob for 15 minutes, lid closed, turning every 5 minutes, until the cob has black burn marks here and there and the kernels are soft (you can check it by piercing the cob with a fork). Let it cool a bit and remove the kernels with a knife.
2. CHOP THE VEGGIES: While your corn is grilling, chop the veggies. Dice red and green bell pepper, red and yellow tomatoes, red onion, scallions and avocado and arrange in four bowls or plates, creating sections (or just toss it all together if you prefer). Add already boiled (or canned and rinsed) black beans and the broiled corn kernels.
3. MAKE THE DRESSING: Pit and peel avocado, add water, olive oil, lime juice, chili powder, cumin, a pinch of salt and freshly ground black pepper and process with a food processor or an immersion blender until smooth. Pour the dressing over the salad. Enjoy!

28. Stuffed Shells

Vegan Stuffed Shells is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT40M · Total: PT60M · Yield: [‘6’, ‘6 servings’]

Vegan Stuffed Shells make the perfect Italian comfort food! This easy-to-make stuffed shells recipe delivers big smiles and full bellies when served up for meals. It’s definitely a vegan baked pasta dish the whole family loves.

Ingredients

• 1 (12-ounce) package of jumbo pasta shells
• 1 (16-ounce) block of extra-firm tofu (pressed)
• 1 medium yellow onion (roughly chopped)
• 5 garlic cloves
• ¼ cup of packed fresh basil leaves
• 2 teaspoons of dried oregano
• 2 teaspoons of salt
• ¾ teaspoon of ground black pepper
• ¼ teaspoon of red chili pepper flakes (optional)
• 2 Tablespoons of nutritional yeast
• Juice of 1 of a medium lemon
• 1 cup of packed spinach leaves
• 1 (25-ounce) jar of flavorful marinara sauce ((or 1 batch of the recipe on page 228), divided)
• ½ cup of vegan cheese shreds (optional)
• Fresh basil leaves, for garnish (optional)

Instructions

1. In a large pot of boiling water, cook the jumbo pasta shells according to the prebake cooking directions on the package. Then drain, rinse with cold water to prevent sticking, and set aside.
2. Meanwhile, in the bowl of a food processor, combine the tofu, onion, garlic, basil, oregano, salt, black pepper, red chili pepper flakes (if using), nutritional yeast, and lemon juice. Pulse 15 times or until partially mixed. Add the spinach and pulse just a few more times until combined. The resulting texture should be ricotta­like. Do not overpulse or your ricotta will turn green!
3. Preheat the oven to 375 degrees F (190 degrees C). Pour half of the marinara sauce into a 9 × 13 ­inch baking dish, spreading to evenly coat the bottom of the dish.
4. One by one, fill each cooked shell with a generous spoonful of the tofu ricotta filling and place in the prepared baking dish. Continue until the tofu mixture is gone and the baking dish is filled. Sprinkle the vegan cheese (if using) on top.
5. Drizzle the remaining marinara sauce over the stuffed shells. Cover the pan with aluminum foil and bake for 20 minutes. Remove the foil and bake for another 20 minutes or until the vegan cheese (if using) is melted and the edges of the shells are lightly browned. Garnish with the basil leaves (if using). Serve immediately and enjoy hot.

29. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

30. Kiwi Chia Pudding

Kiwi Chia Pudding is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1/2 cup chia seeds
• 2 cups unsweetened almond milk (or dairy milk)
• 2 tbsp maple syrup or honey
• 2 kiwis, peeled and blended into puree
• Additional kiwis, sliced, for topping
• Optional: 1/4 cup shredded coconut or granola for crunch

Instructions

1. 1. In a bowl, whisk chia seeds with milk and maple syrup until well combined.
2. 2. Cover and refrigerate for at least 4 hours or overnight, stirring once to break up clumps.
3. 3. Divide pudding into four portions and top with kiwi puree.
4. 4. Garnish with sliced kiwis and optional coconut or granola before serving.

31. Vegan Kale Slaw

Vegan Kale Slaw is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 6 cups chopped kale
• 2 cups shredded red cabbage
• 1 cup shredded carrot
• 1/2 cup chopped cilantro
• 1/4 cup pepitas (pumpkin seeds)
• 1/2 cup thinly sliced red bell pepper
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions

1. 1. Massage kale with a pinch of salt for 1-2 minutes to soften the leaves.
2. 2. In a large bowl, combine kale, cabbage, carrot, bell pepper, cilantro, and pepitas.
3. 3. Whisk olive oil, lemon juice, maple syrup, Dijon mustard, salt, and pepper to make the dressing.
4. 4. Toss the vegetables with dressing until evenly coated. Adjust seasoning if needed and serve.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.