21 High Protein Fall 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. Ranch Chicken Meal Prep

Ranch Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT50M · Yield: [‘4’, ‘4 meal prep containers’]

This ranch chicken meal prep features juicy herbed chicken, crispy parmesan-crusted potatoes, and perfectly tender broccoli. It’s a high-protein, gluten-free meal that’s full of flavor!

Ingredients

• 2 lbs potatoes
• 1/3 cup parmesan (grated)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/4 tsp oregano
• 1/2 tsp salt (divided)
• 3 tbsp olive oil (divided)
• 1/4 tsp black pepper
• 1 large broccoli head (cut into florets)
• 1 lb chicken breast (skinless and boneless)
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1/2 cup ranch sauce

Instructions Veggies

1. Preheat the oven to 400F. Prepare 2 large sheet pans.
2. Dice potatoes into 3/4″ pieces. Place in a large bowl.
3. Now, in a small bowl, combine parmesan, garlic, onion, paprika powder, oregano and 1/4 tsp salt.
4. Add this mixture to the bowl with potatoes and add 1 tbsp of olive oil.
5. Toss potatoes until they’re completely covered.
6. Spread them on the baking sheet and bake in the oven for 30 minutes, flip them midway. Make sure they golden up and crispen up, so you might want to bake them a little longer if they’re not there.
7. While the potatoes are roasting, add the broccoli into a large bowl, cover with 1 tbsp of olive oil, then add 1/4 tsp of salt and 1/4 tsp black pepper. Toss to cover the broccoli.
8. Spread broccoli on the baking sheet and pop into the same oven and bake for 20 minutes. Stir midway and bake until the broccoli browns up.

Chicken

1. Slice every chicken breast lengthwise to create thinner pieces.
2. In a small bowl combine all of the chicken seasonings.
3. Cover the chicken with the seasoning on both sides.
4. Heat up a large skillet over medium heat. Add in the remaining 1 tbsp of olive oil. Add in the chicken breasts and cook for 5-6 minutes on each side until they brown up and cook through.
5. Place the chicken on cutting board and let them rest for about 5 minutes. Then, slice into strips.

Assembly

1. Once the veggies and chicken is cooked, divide them into 4 food containers. Start with potatoes, then broccoli, and finally chicken. Add 2 tbsp of ranch dressing to 4 small containers and place them inside the meal prep containers. Drizzle with it before serving.
2. Refrigerate and consume within 3-4 days.

2. Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 meal prep bowls’]

Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It’s high protein and dairy-free.

Ingredients

• 2 tbsp olive oil
• 2 lbs chicken thighs (skinless, boneless (cut into 1-inch cubes))
• 1/2 cup soy sauce (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp ginger (minced)
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch
• Sesame seeds
• Green onions
• 1 cup white rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Teriyaki Chicken

1. Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
2. Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
3. Sprinkle the chicken with sesame seeds and green onion

Broccoli and Rice

1. While cooking the chicken, cook the rice according to the packaging instructions.
2. Fluff your rice once finished.
3. Fill a pot with water and bring it to a boil. Add a pinch of salt.
4. Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
5. Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.

Assemble Meal Prep Containers

1. Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.

3. Sweet Potato Black Bean Rice Bowl

Sweet Potato Black Bean Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT55M · Yield: [‘4’, ‘4 bowls’]

Enjoy a zesty Sweet Potato Black Bean Rice Bowl! This creamy dish is loaded with fiber and plant-based protein. It’s vegan, gluten-free, dairy-free, soy-free, nut-free, and low-calorie.

Ingredients

• 2 medium size sweet potatoes (cut into 1″ cubes)
• 1 tbsp + 1 tsp olive oil (divided)
• 15 oz can black beans (drained and rinsed)
• 1 tbsp olive oil
• 1 cup white basmati rice (uncooked)
• 2 cloves garlic (minced)
• 1 1/2 cups vegetable broth
• 1 lime (freshly squeezed)
• 1 tsp salt
• 1 lime zest (from the juiced lime)
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and black pepper (to taste)
• Avocado (cubed)
• Red onion (sliced)
• Cilantro (chopped)
• Lime (sliced into wedges)

Instructions Sweet Potato

1. Preheat the oven to 400F and prepare a large baking sheet.
2. In a bowl, drizzle cubed potatoes with 1 tsp of olive oil and toss to coat.
3. Place them on the baking sheet and spread them out so they evenly cook. Roast for 12-15 minutes until they’re soft.

Rice

1. Place a saucepan over medium-high heat. Add 1 tbsp of olive oil. Once it’s hot, add in the white basmati rice and garlic. Stir and cook for 1 minute or so.
2. Pour in the vegetable broth, squeeze out the lime juice, and add salt. Reduce the heat, cover and let the rice simmer for 20 minutes until the rice is tender.
3. Stir in the lime zest once the rice has fully cooked.

Final Assembly

1. Place a large skillet over medium-high heat. Add 1 tbsp of olive oil. Add in the roasted sweet potatoes and black beans. Cover with the seasonings. Mix to coat the vegetables.
2. Cook for about 5 minutes, stirring frequently.
3. Add in the cooked rice, stir well, and continue cooking for 1-2 minutes until everything has heated up.
4. Serve in a bowl with the toppings.

4. Chicken and Sweet Potato Meal Prep

Chicken and Sweet Potato Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT40M · Total: PT65M · Yield: [‘4’, ‘4 food containers’]

Transform your mealtime with this chicken and sweet potato meal prep recipe while keeping your weeknight cooking stress-free. This filling, easy lunch is easy to make and will help you achieve your fitness goals. An easy, flavorful chicken recipe anyone can make!

Ingredients

• 4 large sweet potatoes (diced)
• 4 tbsp olive oil
• 2 tsp paprika
• 1 tsp cinnamon
• 2 tsp oregano
• ¼ tsp salt
• ¼ tsp black pepper
• 2 red onions (roughly chopped)
• 1 tbsp olive oil
• 2 lbs chicken breast (cut into small pieces)
• 4 tbsp olive oil
• 1 tsp paprika
• ¼ tsp cayenne pepper
• 1 tbsp garlic powder
• 1 tsp onion powder
• 2 tsp Italian seasoning
• 1 tsp salt
• ½ tsp black pepper
• 4 medium tomatoes
• Dill
• Pinch of salt

Instructions Sweet Potatoes

1. Preheat the oven to 400F. Take out a large bowl and add olive oil, paprika, cinnamon, oregano, salt, and black pepper. Mix all of the ingredients together.
2. Add in the diced sweet potatoes and cover them with oil thoroughly.
3. Arrange sweet potatoes on a sheet pan, leaving some space in the corner.
4. Add chopped red onions into the corner and drizzle with olive oil.
5. Bake in the oven for 30 minutes

Chicken

1. Take out a large bowl and add olive oil, paprika, cayenne pepper, garlic, onion powder, Italian seasoning, salt and black pepper. Mix all of the ingredients together.
2. Add in the chicken and thoroughly cover with a spice mixture.
3. Heat up your frying pan to high heat, and add in all of the chicken with the oil.
4. Cook for 12-15 minutes until browned and fully cooked.

Fresh Veggies

1. Chop tomatoes, add in the dill and salt. Combine the ingredients.

Assembly

1. Take out 4 food containers. Add in the cooked sweet potatoes, then cooked red onion, chicken, and fresh veggies.
2. Heat up before serving! You can also store the fresh veggies separately and add them in after heating. Enjoy!

5. Sheet Pan Bacon Wrapped Chicken Thighs and Green Beans

Sheet Pan Bacon Wrapped Chicken Thighs (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [‘3’, ‘3 servings’]

An easy meal prep friendly sheet pan meal! These juicy bacon wrapped chicken thighs and roasted green beans will give you something to look forward too!

Ingredients

• 1 1/2 lbs free range organic chicken thighs (skinless, boneless)
• 6 ounces uncooked uncured applewood smoked bacon
• 12 ounces haricot green beans (trimmed)
• 1 tablespoon avocado oil
• 1 sprinkle garlic powder
• 1 sprinkle onion powder
• 1 sprinkle pepper
• 1 sprinkle salt
• 1/2 red onion sliced

Instructions

1. Preheat oven to 375F.  Cover a sheet pan with foil and spray it.  
2. Wrap each chicken thigh in bacon, so it’s fully covered.  Place bacon wrapped chicken thighs on one side of the sheet pan and bake for 15 minutes.  
3. While chicken is cooking, prep your green beans and onions.  Trim green beans and slice the red onion.  
4. After the 15 minutes is up, add the green beans to the other side of the pan and toss with oil.  (Just drizzle the oil on top and use your hands or tongs to toss them, so they are well coated.)  Sprinkle with seasonings, you really can’t overdo it (except maybe with the pepper) so don’t worry about that! Drizzle a little oil on the red onion and line those up on the center of the pan between the chicken and the green beans.  
5. Bake for 30 more minutes or until chicken reaches a temperature of 165F internally.  You may want to toss green beans (mix them up with tongs) halfway through so that they roast evenly.    
6. If your chicken is done, but the bacon isn’t as crispy as you want, you can remove the green beans from the pan and broil the bacon wrapped chicken for no more than 3 minutes.  
7. Divide chicken and green beans among 3 meal prep containers and you are done!  

6. Lemon Chicken Thighs

Lemon Chicken Thighs (Whole30, Gluten-Free, Dairy-Free) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT52M · Yield: [‘4’, ‘4 plates’]

Make these lemon chicken thighs – citrusy, flavorful, naturally sweet and yummy, A quick dinner perfect for those on Whole30, gluten-free and dairy-free diets.

Ingredients

• 3 tbsp olive oil
• 6 chicken thighs (boned and skin-on)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 1/2 lb sweet potatoes (cut into 1-inch cubes)
• 1 lemon (juiced)
• 10 cloves of garlic
• fresh parsley (chopped)

Instructions

1. Heat the oven to 425F.
2. Add the olive oil to a skillet and heat it to medium-high heat.
3. Add the chicken thighs, skin side down, and sprinkle over the salt with black pepper. Cook for 5 minutes until brown.
4. Flip them over and cook for another 2 minutes to brown. Remove from the heat.
5. Add the chicken thighs to a baking sheet, pour in all the oil. Add in the sweet potatoes.
6. Squeeze out the juice from the lemon and pour it all over the chicken and sweet potatoes. Press the garlic cloves and add.
7. Toss everything together with a spatula to combine, and pop into the oven for 30 minutes, and bake until the chicken is fully cooked through.
8. Sprinkle parsley before serving.

7. Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts

Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT172M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is yummy, nutritious, and easy to make. A perfect Whole30, dairy-free, and gluten-free meal for the whole family.

Ingredients

• 4 chicken breasts (skinless, boneless)
• 3 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tsp cinnamon
• 1 tsp sea salt
• ½ tsp black pepper
• 4 cups Brussels sprouts (halved)
• 1 large sweet potato (peeled and cut into ½-inch cubes)
• 2 red onions (cut into chunks)
• 2 medium apples (sliced into 1-inch pieces)
• fresh parsley (chopped)

Instructions

1. Preheat the oven to 425F.
2. In a bowl, mix 2 tbsp olive oil with garlic, cinnamon, 1/2 tsp sea salt, and 1/4 tsp black pepper.
3. Add in chicken breasts and cover them with the rub we’ve just mixed up. Set aside for at least 2 hours.
4. Chop the veggies as suggested and place Brussels sprouts, sweet potato, red onion, and apple slices on a large baking sheet.
5. Drizzle the veggies with another 1 tbsp of olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat them and spread them evenly on the baking sheet.
6. Bake vegetables in the oven for 15 minutes.
7. Remove from the oven, toss the veggies, and place chicken on top of them.
8. Cook for another 20-22 minutes until the chicken is fully cooked and veggies caramelized.
9. Sprinkle with chopped parsley before serving.

8. Meal Prep Chicken and Vegetables

Meal Prep Chicken and Vegetables Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT25M · Total: PT45M · Yield: [‘5’, ‘5 to 7 meals’]

Paleo meal prep recipes keep you feeling full and energized without major energy swings. Simple to prepare, this big batch of meal prep chicken and vegetables is perfect for lunch or dinners throughout the week.

Ingredients

• 3 Tbsp avocado oil (divided)
• 1 medium yellow onion (finely chopped)
• 5 cloves garlic (minced)
• 3 large sweet potatoes (chopped (800 g total))
• 3 large carrots (chopped)
• 3 bunches broccolini (or 2 crowns broccoli)
• 4 medium-sized zucchini
• 4 Tbsp spices and herbs of choice (I use ground cumin, dried basil and parsley)
• 1 tsp sea salt ( to taste)
• 1/4 tsp black pepper (to taste)
• 4 to 5 lbs boneless skinless chicken breasts (chopped)

Instructions

1. Chop the onion, sweet potato and carrots.
2. Heat 2 tablespoons of the avocado oil in a large (SUPER large) skillet over medium-high heat.
3. Add the onion, garlic, sweet potato and carrots. Stir well. Chop the broccoli and add it to the skillet. Stir well to combine.
4. Add half of the seasonings and sea salt. Stir well.
5. Chop the zucchini and add it to the skillet. Stir well.
6. Once all of the vegetables are in the pot/skillet, cover and cook 5 minutes.
7. Remove cover, stir and cook 3 minutes.
8. Bite into one of the pieces of sweet potato and decide if you want to cook longer. In my experience, the vegetables are good to go at this point, but if necessary, continue cooking to desired doneness.
9. Add 1 tablespoon of avocado oil to a separate large pot or dutch oven and heat to medium-high.
10. Add the raw chicken and seasonings. Allow the chicken to sit undisturbed for 3 minutes to brown.
11. Stir chicken well, cover, and cook until chicken is cooked through, about 8 minutes.
12. Remove the cover and drain any liquid from the pot.
13. Fill meal prep bowls with chicken and vegetables, using your own discretion for portions of both.

9. Buffalo Chicken Cottage Cheese Bowl

Buffalo Chicken Cottage Cheese Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘2’, ‘2 bowls’]

This Buffalo Chicken Cottage Cheese Bowl delivers spicy buffalo flavor with creamy cottage cheese—high in protein, low in carbs, and keto-friendly!

Ingredients

• 2 large chicken breasts (skinless and boneless)
• 4 tbsp Buffalo wing sauce
• 1 cup cottage cheese
• 2 small stalks celery (diced)
• 1 carrot (shredded)
• 4 tbsp Ranch dressing
• Green onion (chopped)

Instructions

1. Add chicken breasts to a saucepan, submerge them in water, and place the pan over medium-high heat. Bring the water to a boil and lower the heat, boiling until the chicken is fully cooked. It should take around 10 minutes.
2. Remove the chicken from the saucepan and shred it with two forks.
3. Add Buffalo wing sauce to the chicken and toss until the chicken is well coated.
4. Divide cottage cheese, celery, carrot, and chicken into 2 bowls. Drizzle with Ranch dressing and sprinkle with chopped green onion. Salt and pepper if needed.

10. Orange Chicken Meal Prep

Easy Orange Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 2 tbsp sesame oil
• 1 cup orange juice
• 1/4 cup chicken broth
• 1/4 cup soy sauce (low sodium)
• 1 tsp garlic powder
• 1 tbsp fresh ginger (grated)
• 1/2 tbsp orange zest
• 3 tbsp honey
• 1/2 tsp black pepper
• chopped green onion
• 2 tbsp sesame seeds
• 1 cup rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Chicken

1. Cut chicken breasts into 1-inch cubes.
2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
4. Remove the cooked chicken and add the sauce to the empty frying pan.
5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
3. Fluff your rice and leave it be.
4. Fill a pot with water and bring to a boil. Add a pinch of salt.
5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
6. Add florets into the boiling water and cook for 3-4 minutes until tender.
7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

11. Shrimp Buddha Bowls

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

Recipe details: Prep: PT30M · Cook: PT50M · Total: PT80M · Yield: [‘4’, ‘4 bowls’]

These Shrimp Buddha Bowls are so good! Garlickly, naturally sweet, filling and delicious. These bowls are low calorie, high protein, gluten-free and dairy-free.

Ingredients

• 1 lb shrimp (precooked)
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 large sweet potato (peeled and cubed)
• 1 tbps olive oil
• 1 tsp garlic powder
• ½ lb asparagus (trimmed)
• ½ tbsp olive oil
• 1 tsp garlic powder
• 4 cups kale (chopped)
• 1 tsp olive oil
• 1 tsp wholegrain mustard
• ½ cup dry quinoa (cooked according to instructions)
• salt and black pepper (to taste)
• 1 tbsp wholegrain mustard
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tbsp honey

Instructions Vegetables

1. Preheat the oven to 400F. In a large bowl, combine sweet potato with 1 tbsp olive oil and 1 tsp garlic powder. Spread them on a baking sheet, leaving some space for asparagus for later, and pop into the oven for 20 minutes.
2. Combine asparagus with ½ tbsp olive oil and 1 tsp garlic powder. Put aside.
3. Heat up your frying pan. Add in the kale, 1 tsp olive oil, and 1 tsp wholegrain mustard. Sauté for about 3-5 minutes, mixing throughout. Remove from heat and transfer to a bowl.
4. After the sweet potatoes have cooked for 20 minutes, take out the baking sheet and add in the asparagus. Pop into the oven for another 15 minutes.

Quinoa

1. While cooking vegetables, make quinoa according to instructions with a pinch of salt and black pepper. Takes about 10 minutes to cook in total.

Shrimp

1. Heat up the frying pan that had kale in it. Add 1 tsp olive oil, then shrimp, cover with garlic powder and paprika. Let it cook for 4-6 minutes, flipping them midway so they cook throughout.
2. Remove from heat.

Dressing

1. Combine all the ingredients for the dressing in a small bowl. Give it a good mix.

Meal prep assembly

1. Assemble 4 meal prep bowls, starting with quinoa, then kale, sweet potatoes, and asparagus. Top up with shrimp and drizzle with the dressing.
2. Store in the fridge for up to 3-4 days. Enjoy cold or reheated.

12. Salmon Bowl

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

Recipe details: Prep: PT15M · Cook: PT21M · Total: PT36M · Yield: [‘2’, ‘2 bowls’]

Salmon Bowl is umami, sweet, and slightly spiced. A perfect high-protein lunch with rice anyone can make. Meal prep it for an easy lunch or dinner – enjoy the flavors. The high-calorie recipe anyone can make!

Ingredients

• 1/8 cup soy sauce
• 2 tsp honey
• 2 tsp water
• 1/2 tsp garlic powder
• 1/2 tsp ginger powder
• 1/2 tsp cornstarch
• 1 tbsp olive oil
• 2 salmon fillets
• 1 cup basmati rice
• 1.5 cups water
• Salt (to taste)
• Cardamon
• 1 carrot (grated)
• 1 medium avocado (diced)
• ½ red onion (diced)
• 4 small pickles (sliced)
• 2 tbsp Greek yogurt
• 1 tbsp sriracha sauce
• sesame seeds
• dill (chopped (optional))

Instructions Salmon

1. In a small bowl mix soy sauce, honey, water, garlic powder, ginger powder and cornstarch.
2. Heat up frying pan to medium high heat, add olive oil and salmon fillets. Pour in the sauce. Cook for 3-4 minutes on each side and take it off the stove.

Rice

1. Wash the rice. Add rice, water, salt and cardamon to a saucepan. Bring to simmer and lower the heat. Cook for 10-13 minutes and let it rest.

Assemble the bowls

1. Divide the rice into 2 bowls and vegetables on top. Place salmon fillets on top of each bowl, cover with leftover sauce form the pan and pour over the mixture of Greek yoghurt with sriracha sauce and sprinkle some sesame seeds.

13. Greek Turkey Meatballs with Veggies

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

Recipe details: Prep: PT30M · Cook: PT20M · Total: PT50M · Yield: [‘4’, ‘4 bowls’]

These Mediterranean meatball bowls are full of delicious, Greek-inspired flavors. Roasted peppers, onions, eggplant, and squash are served with turkey meatballs, brown rice, tzatziki, and any other toppings of your choice.

Ingredients

• 1 pound ground turkey
• ½ cup panko breadcrumbs (can sub regular or seasoned breadcrumbs)
• ¼ cup diced red onion
• 3 cloves garlic (minced)
• ¼ cup chopped fresh parsley
• ½ cup crumbled feta cheese
• ½ teaspoon dried oregano
• ¼ teaspoon salt
• 1 egg (beaten)
• 1 bell pepper (cut into 2-inch squares)
• 1 red onion (cut into 2-inch squares)
• 1 eggplant (cut into 1-inch pieces)
• 1 summer squash (cut into 1-inch pieces)
• 1 tablespoon extra virgin olive oil
• 1 teaspoon Greek seasoning (can sub lemon pepper or just salt and pepper to taste)
• ½ cup plain Greek yogurt
• ¼ cup grated cucumber
• 2 teaspoons lemon juice
• 1 clove garlic (minced)
• ½ teaspoon dried dill
• Salt (to taste)
• 1.5 cups cooked brown rice (can sub couscous or other grain of choice)
• 1 cup chopped lettuce
• 1 cup chopped tomato
• ½ cup crumbled feta cheese
• 2 pita bread (sliced into triangles)

Instructions

1. Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
2. In a large mixing bowl, combine the ingredients for the meatballs: ground turkey, breadcrumbs, red onion, garlic, parsley, oregano, feta cheese, salt, and beaten egg. Mix well. Form 12 meatballs from the batter with your hands. Place them in the center of the large baking sheet.
3. Prepare the vegetables. Toss them in olive oil and Greek seasoning (or seasoning of choice, you can also just use salt and pepper). Spread the veggies out in a single layer surrounding the meatballs on the baking sheet.
4. Roast the meatballs and vegetables for 18 to 23 minutes or until the meatballs are cooked through and a meat thermometer inserted in the middle of one reads 165°F.
5. While they are roasting, prepare the other ingredients. Prepare the brown rice or grain of choice according to package directions. I highly recommend making the grain in advance or using microwaveable packets of brown rice or another grain to save time. Gather the other toppings.
6. Make the tzatzki by stirring together the Greek yogurt, grated cucumber, garlic, lemon juice, dill, and salt to taste.
7. Serve the meatballs and veggies with the rice, tzatziki, chopped tomatoes and lettuce, pita triangles, and feta cheese. Enjoy!
8. Leave a rating or review by tapping the stars on this recipe card (above) or in the comments section (at the end of the post)!

14. Chicken Meatballs Meal Prep

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

15. 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.

16. Honey Garlic Chicken Meal Prep

Honey Garlic Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
4. Afterward, add butter to the pan and garlic. Lower the heat.
5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

17. Instant Pot Buffalo Chicken Meatballs

Buffalo Turkey Meatballs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT16M · Total: PT26M · Yield: [’20’, ’20 meatballs’]

These buffalo turkey meatballs are incredibly versatile – perfect as a delicious appetizer for your next party or a quick and easy meal prep

Ingredients

• 1 lb. ground turkey
• 1 tsp salt
• 1 tbsp pepper
• 1 tbsp parsley
• 1 packet ranch seasoning
• 1 tbs garlic (minced)
• 1 cup breadcrumbs
• 1 egg
• 1 tbsp of Worcestershire sauce
• Ranch dressing (optional)
• 1/4 cup hot sauce (more or less to your liking)
• 1/4 cup plain greek yogurt
• 2 tbsp butter (melted )
• 1/2 tsp garlic powder
• salt & pepper (to taste )

Instructions

1. In a medium sized bowl, mix together all of your ingredients for your meatballs.
2. Using a spoon, or a cookie scoop, scoop out small portions of meat and roll into a ball using the palm of your hand. Make sure that you don’t make the meatballs too large, so they cook evenly.

Oven Instructions

1. Place each meatball onto a lined baking sheet.
2. Bake at 400 for 16 minutes.
3. Prepare the buffalo greek yogurt sauce by combining all of the sauce ingredients in a small bowl.
4. When meatballs are done cooking, coat each of them in the buffalo sauce.
5. You can serve with ranch sauce on the side, or you can squeeze ranch dressing on top of each meatball. Enjoy!

Instant Pot Instructions

1. Place each meatball on your trivet that is covered in aluminum foil. Because the meat is a much leaner protein, using aluminum foil will make sure that they don’t fall through the trivet while cooking.
2. Once all of your meatballs are formed into balls and placed on the trivet, pour one and a half cups of water into your instant pot. Place the trivet inside.
3. Close and lock the lid on your instant pot and close the ceiling valve. Set your instant pot to high pressure for 7 minutes.
4. Once they are done cooking, do a quick release by pulling the valve open to release the pressure. Transfer the trivet onto a plate or flat surface and allow them to cool.
5. Once the meatballs have cooled, coat each of them in the buffalo sauce.
6. You can serve with ranch sauce on the side, or you can squeeze ranch dressing on top of each meatball. Enjoy!

18. Sheet Pan Chicken and Cauliflower

Sheet Pan Chicken and Cauliflower is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT80M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken with cauliflower is spiced, extra rich in flavors, very easy to make, and yummy. The meal is great for meal prep, it’s high in protein, low carb, Paleo, Whole30, gluten-free, and dairy-free.

Ingredients

• 6 chicken thighs (boneless, skinless)
• 1/2 cup olive oil
• 1 tsp turmeric
• 1 tsp paprika
• 1 tsp cumin
• 1/2 tsp cinnamon
• 1 tbsp ground ginger
• 4 garlic cloves (minced)
• 3 tbsp olive oil
• 2 tsp garlic powder
• 1 large cauliflower head (or 2 small ones)
• Parsley (chopped)
• Dill (chopped)
• Red onion (thinly sliced)

Instructions

1. Preheat the oven to 400F.
2. In a large bowl, mix together olive oil, turmeric, paprika, cumin, cinnamon, ground ginger, and garlic. Coat the chicken in it and leave it for at least 30 minutes.
3. Rinse and cut your cauliflower head into florets.
4. In a separate bowl, mix together 3 tbsp olive oil and garlic powder. Toss cauliflower in it until it’s well coated.
5. Spread the cauliflower on a baking sheet, cover with chicken thighs, and make sure to pour all the oil in to cover some of the cauliflower too.
6. Roast in the oven for 30 minutes until the chicken is fully cooked.
7. Garnish with parsley, dill, and red onion.

19. Sheet Pan Pork Tenderloin

Sheet Pan Pork Tenderloin Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 meals’]

Sheet Pan Pork Tenderloin Meal Prep is loaded with roasted carrots and red potatoes and bakes on ONE sheet pan. A complete dinner that’s easy, delicious, and perfect for busy nights!

Ingredients

• 1.25 pound pork tenderloin
• 1 cup baby carrots
• 1/2 pound baby potatoes (quartered)
• 1 tbs olive oil (plus more for greasing)
• 1 tsp dried thyme
• 1/2 tsp paprika
• Salt & pepper (to taste)

Instructions

1. Preheat the oven to 375 F. Lightly grease a large rimmed baking sheet with extra virgin olive oil.
2. Center the pork tenderloin on the baking sheet and rub it on both sides with salt & pepper.
3. In a medium bowl, combine the baby carrot and potatoes in a large bowl with extra virgin olive oil, thyme, paprika, salt, and pepper. Mix to coat.
4. Spread the carrots and red potatoes around the pork tenderloin.
5. Bake at 375 F for 35 minutes until pork is no longer pink.
6. Remove from the oven and let the pork set 5 minutes before slicing and serving. Serve immediately or portion into meal prep containers and refrigerate.

20. Butternut Squash Cranberry Skillet Meal Prep

Butternut Squash Cranberry Skillet Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘4’, ‘4 meals’]

Feed your soul with this warmly spiced butternut squash with tart cranberries and Whole30 sausage. A comforting and filling meal for any time of day.

Ingredients

• 4 cups butternut squash (cubed)
• 2 cup cranberries (fresh)
• 1 pound sausage (whole30 compliant, if needed)
• 1/2 tsp. nutmeg
• 1/2 tsp. sage
• 1/2 tsp. dried thyme
• 1 tbsp. olive oil
• hard boiled eggs (optional)

Instructions

1. Add extra virgin olive oil to a large skillet and bring to medium heat.
2. Add butternut squash with nutmeg, sage and thyme. Stir to combine and cook 5 minutes until softened.
3. Add cranberries and sausage to the pan. Cook another 5-7 minutes to desired tenderness.
4. Transfer to a meal prep container and pair with hard boiled eggs.

21. Curried Cauliflower and Sweet Potato Bowls

Curried Cauliflower and Sweet Potato Bowls with Cumin Yogurt is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 servings’]

Curried cauliflower and sweet potato bowls with quinoa and cumin-spiced yogurt. A hearty, produce-packed bowl with anti-inflammatory spices that’s perfect for weekday lunches.

Ingredients

• 1 medium head cauliflower, cut into florets (about 6 cups)
• 1 large sweet potato, peeled and cut into cubes (about 3 cups)
• 5 Tbsp. extra-virgin olive oil, divided
• 1 Tbsp. curry powder
• 1 tsp. paprika
• 1 tsp. garlic powder
• 3/4 tsp. kosher salt, divided
• 1/4 tsp. cracked black pepper
• 1 cup red quinoa, uncooked
• 2 cups water or vegetable broth
• 2 cups stemmed and roughly chopped kale ((optional))
• 3 Tbsp. finely chopped fresh parsley
• 1/2 tsp. lemon zest, plus 1 Tbsp. fresh lemon juice
• 4 Tbsp. pepitas ((I use roasted and salted))
• 1/3 cup plain full-fat Greek yogurt
• 1 Tbsp. tahini
• 1 Tbsp. fresh lemon juice
• 1/4 tsp. ground cumin
• 1/4 tsp. kosher salt
• Pinch of cracked black pepper

Instructions

1. Preheat oven to 425ºF.Combine cauliflower and sweet potatoes in a large bowl. Toss with 3 Tbsp. olive oil, curry powder, paprika, garlic powder, 1/2 tsp. salt and black pepper. Arrange on a large rimmed baking sheet and roast for 35 to 40 minutes, tossing once halfway through, until tender.
2. Meanwhile, bring quinoa, 2 cups of water or vegetable broth, and 1/4 tsp. salt to a boil in a medium saucepan. Reduce heat and gently simmer, covered, until the quinoa is tender, about 15 minutes. Stir in kale, if using, and keep covered until ready to use. (The heat of the quinoa will wilt greens.)
3. Prepare Cumin Yogurt: In a small bowl, combine yogurt, tahini, 1 Tbsp. lemon juice, cumin, salt, and pepper; stir to combine. Whisk in 1 Tbsp. water.In a separate small bowl, combine parsley, lemon zest and 1 Tbsp. lemon juice, and 2 Tbsp. olive oil. Set aside.
4. Divide quinoa evenly between 4 bowls. Top with roasted cauliflower and sweet potatoes and a drizzle of the parsley oil. Add a dollop of cumin yogurt and 1 Tbsp. pepitas per bowl. 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.