25 Macro-Friendly Meal Prep Recipes

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. Protein Bowls

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

Ingredients

• 1 cup dry quinoa
• 2 cups water or low-sodium chicken broth
• 1 lb boneless skinless chicken breast, cut into bite-size pieces
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained
• 1 cup corn kernels
• 1 red bell pepper, diced
• 1 avocado, sliced
• 1 lime, cut into wedges
• 2 tablespoons chopped fresh cilantro
• Optional: 1 cup salsa or pico de gallo

Instructions

1. 1. Rinse quinoa; cook in water/broth until fluffy (about 12-15 minutes).
2. 2. While quinoa cooks, season chicken with salt, pepper, paprika, and garlic powder; heat olive oil in a skillet; cook chicken until browned and cooked through, about 6-8 minutes.
3. 3. Add black beans, corn, and red pepper to the skillet; cook until heated through, about 3-4 minutes.
4. 4. Fluff quinoa and divide into four bowls as a base.
5. 5. Top with chicken mixture.
6. 6. Add avocado slices; squeeze lime juice over bowls.
7. 7. Garnish with cilantro and optional salsa; serve.

2. Spicy Chickpea & Quinoa Bowls

Spicy Chickpea & Quinoa Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup dry quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small red onion, diced
• 1 red bell pepper, diced
• 2 cups fresh spinach
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper (optional)
• Salt to taste
• 1 lemon, juiced
• Optional toppings: chopped cilantro or tahini drizzle

Instructions

1. 1. Rinse quinoa; cook in broth until fluffy; set aside.
2. 2. Warm olive oil in a skillet; sauté onion and pepper until just tender, about 5 minutes.
3. 3. Add chickpeas and spices; cook 3-4 minutes until heated through and fragrant.
4. 4. Stir in spinach; cook until wilted.
5. 5. Fluff quinoa and combine with chickpeas mixture; toss to combine.
6. 6. Drizzle with lemon juice; adjust salt and heat as desired.
7. 7. Serve with optional cilantro or tahini.

3. Mexican Meal Prep Bowls With Cauliflower Rice

Mexican Meal Prep Bowls With Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb chicken breast, sliced into strips
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1 large head cauliflower (about 4 cups riced)
• 1 can (15 oz) black beans, drained
• 1 cup corn kernels (frozen or canned)
• 1 red bell pepper, diced
• 1 cup pico de gallo
• 1 avocado, sliced
• Fresh cilantro, lime wedges
• Salt and pepper to taste

Instructions

1. 1. Make cauliflower rice: pulse florets in a processor until they resemble rice; sauté in a large skillet with a touch of oil for 3-5 minutes; season with salt.
2. 2. Season chicken with chili powder, cumin, paprika, salt, and pepper; cook in skillet with oil until cooked through, about 6-8 minutes.
3. 3. Warm beans, corn, and pepper in a separate pan or microwave until heated.
4. 4. Assemble bowls by dividing cauliflower rice among four containers.
5. 5. Top with chicken, beans, corn, and pepper; finish with pico de gallo and avocado.
6. 6. Squeeze lime juice over bowls; garnish with cilantro; store or serve.

4. Greek Couscous Salad

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

Ingredients

• 1 cup couscous
• 1 cup boiling water or vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, sliced
• 2 tablespoons chopped parsley
• 2 tablespoons extra-virgin olive oil
• juice of 1 lemon
• Salt and pepper to taste

Instructions

1. 1. Prepare couscous with hot liquid; cover and let absorb 5 minutes, then fluff with a fork.
2. 2. In a bowl, combine cucumber, tomatoes, red onion, olives, and parsley.
3. 3. Add feta and toss gently.
4. 4. Whisk olive oil and lemon juice; season with salt and pepper.
5. 5. Drizzle dressing over the couscous and vegetables; mix to combine.
6. 6. Serve immediately or chill for later.

5. Meal Prep Chicken Patties

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

Ingredients

• 1 lb ground chicken
• 1/2 cup breadcrumbs (panko or traditional)
• 1 large egg
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 1 teaspoon dried parsley
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil for cooking

Instructions

1. 1. In a bowl, mix ground chicken with breadcrumbs, egg, onion, garlic, parsley, paprika, salt, and pepper until just combined.
2. 2. Form into 4 equal patties.
3. 3. Heat olive oil in a skillet; cook patties 5-6 minutes per side until center is cooked through.
4. 4. Let patties rest briefly; store for meal prep or serve.
5. 5. For serving, pair with roasted vegetables or a simple salad.

6. Vegan Sweet Potato & Black Bean Bowl

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

Ingredients

• 2 medium sweet potatoes, peeled and cubed (about 4 cups)
• 1 tablespoon olive oil
• 1 can black beans, drained and rinsed
• 1 cup cooked quinoa or brown rice
• 1 cup corn kernels
• 1 avocado, sliced
• 1 lime, cut into wedges
• 1/4 cup chopped cilantro
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste

Instructions

1. 1. Toss sweet potatoes with olive oil, cumin, chili powder, salt; roast at 425°F (220°C) for 20-25 minutes until tender.
2. 2. Reheat beans and corn;
3. 3. Cook quinoa if not already done.
4. 4. Assemble bowls with quinoa, potatoes, beans, and corn;
5. 5. Top with avocado;
6. 6. Squeeze lime juice over bowls;
7. 7. Garnish with cilantro.

7. Healthy Egg Salad Bowls

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

Ingredients

• 6 large eggs
• 1/3 cup plain Greek yogurt
• 1 tablespoon mayonnaise (optional)
• 1 teaspoon Dijon mustard
• 1 celery stalk, finely diced
• 2 green onions, sliced
• Salt and pepper to taste
• 2 cups cooked quinoa or brown rice
• 2 cups mixed greens (lettuce, arugula, etc.)

Instructions

1. 1. In a bowl, mix eggs with yogurt, mayonnaise (if using), and Dijon mustard; season with salt and pepper.
2. 2. Stir in celery and green onions; chill 15 minutes if time allows.
3. 3. Build bowls by placing greens and grain base in four bowls; top with egg salad.
4. 4. Add extra toppings as desired; store leftovers.

8. Paleo Breakfast Meal Prep Bowls

Paleo Breakfast Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large eggs
• 1 lb breakfast sausage (pork or turkey)
• 2 cups diced sweet potatoes
• 2 cups spinach or kale
• 1/2 cup mushrooms, sliced
• 1 small onion, diced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional hot sauce or salsa for serving

Instructions

1. 1. Preheat oven to 350°F (175°C) if baking; or cook on stovetop.
2. 2. Sauté diced sweet potatoes in olive oil until tender, about 8-10 minutes.
3. 3. In a separate skillet, brown sausage until fully cooked; drain fat.
4. 4. Sauté onion and mushrooms in the same pan until softened; add spinach and cook until wilted.
5. 5. If baking, whisk eggs and pour into a greased muffin tin; divide potato, sausage, and vegetables into each cup; top with eggs; bake 15-18 minutes until set.
6. 6. If cooking on the stovetop, scramble eggs with sausage and veggies until just set.
7. 7. Divide into four bowls; season with salt and pepper; serve with hot sauce or salsa if desired.

9. Buffalo Chicken Ranch Meal Prep

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

Ingredients

• 4 boneless skinless chicken breasts (about 1.5 lb / 680 g)
• 1/3 cup buffalo sauce (80 ml)
• 1/2 cup plain Greek yogurt
• 1 tablespoon olive oil (for chicken)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup dry quinoa
• 2 cups water
• 2 cups broccoli florets
• 2 medium carrots, sliced
• 1 tablespoon olive oil (for roasting)
• Salt and pepper to taste

Instructions

1. 1. Rinse the quinoa and combine 1 cup quinoa with 2 cups water in a pot. Bring to a boil, then reduce heat and simmer 12-15 minutes until tender. Fluff with a fork and set aside.
2. 2. Preheat the oven to 400°F (205°C). Toss broccoli florets and carrot slices with 1 tablespoon olive oil, salt, and pepper; spread on a sheet pan and roast for 15-20 minutes until tender and lightly caramelized.
3. 3. In a bowl, whisk together buffalo sauce, Greek yogurt, 1 tablespoon olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper to make the marinade.
4. 4. Pat the chicken breasts dry and coat them evenly with the marinade. If time allows, marinate 15-30 minutes for deeper flavor.
5. 5. Bake the chicken on a lined sheet pan at 400°F (205°C) for 18-22 minutes, or until an internal temperature of 165°F (74°C) is reached. Let rest briefly, then slice or keep whole.
6. 6. Divide the quinoa, roasted vegetables, and buffalo chicken into four meal-prep containers. Each container should include about 1 chicken portion, 1/4 of the quinoa, and 1/2 cup roasted veggies.
7. 7. Store refrigerated for up to 4 days or freeze for longer storage. Serve warm.

10. California Sushi Roll Bowls With Cauliflower Rice

California Sushi Roll Bowls With Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 cups cauliflower rice (about 4 cups)
• 8 oz imitation crab (kani), shredded
• 1 avocado, diced
• 1 large cucumber, diced
• 2 tablespoons mayonnaise (Japanese mayo preferred)
• 1 teaspoon rice vinegar
• 1/2 teaspoon sugar or honey
• 2 tablespoons soy sauce
• 1 tablespoon lime juice
• 2 tablespoons sesame seeds
• 4 sheets nori, cut into thin strips
• Salt to taste
• Optional: 2 green onions, sliced

Instructions

1. 1. Lightly warm or steam the cauliflower rice just to take the chill off, about 2-3 minutes. Divide evenly into four bowls.
2. 2. In a small bowl, mix mayonnaise, rice vinegar, and lime juice to make a light dressing (adjust sweetness to taste). Add a touch of soy sauce if desired.
3. 3. Evenly top each bowl with shredded imitation crab, diced avocado, cucumber, and strips of nori.
4. 4. Drizzle each with the light dressing and sprinkle with sesame seeds and green onions if using.
5. 5. Finish with a pinch of salt and serve immediately, or cover and refrigerate up to 1 day.

11. Lemon Chicken With Veggies Meal Prep

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

Ingredients

• 4 boneless skinless chicken breasts (about 1.5 lb / 680 g)
• 2 tablespoons olive oil
• 1/4 cup lemon juice
• Zest of 1 lemon
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes
• 1 cup dry quinoa
• 2 cups water

Instructions

1. 1. Rinse the quinoa and cook with 2 cups water: bring to a boil, reduce heat, cover, and simmer 12-15 minutes until fluffy. Fluff and set aside.
2. 2. Preheat oven to 425°F (220°C). Toss broccoli florets and bell pepper with a little olive oil, salt, and pepper; spread on a sheet and roast 15-18 minutes. Add cherry tomatoes in the last 5 minutes if desired.
3. 3. In a bowl, whisk lemon juice, lemon zest, garlic, thyme, oregano, salt, pepper, and 1 tablespoon olive oil to make a bright marinade.
4. 4. Coat the chicken with the marinade and place on a lined baking sheet. Bake 18-22 minutes, until the internal temperature reaches 165°F (74°C). Rest briefly and slice.
5. 5. Assemble four meal prep portions with equal shares of quinoa, roasted veggies, and lemon chicken.
6. 6. Refrigerate up to 4 days or freeze for longer storage.

12. Lemon Roasted Salmon With Sweet Potatoes & Broccolini

Lemon Roasted Salmon With Sweet Potatoes & Broccolini is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (about 6 oz each)
• 1 lemon (juice and zest)
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• Salt and pepper to taste
• 2 medium sweet potatoes, cubed
• 2 cups broccolini
• 1/2 cup quinoa (dry)
• 1 cup water
• Chopped parsley (optional)

Instructions

1. 1. Preheat oven to 425°F (220°C). Toss sweet potato cubes with a little olive oil, salt, and pepper; spread on a sheet and roast 20-25 minutes until tender.
2. 2. Cook quinoa: combine 1 cup dry quinoa with 2 cups water; simmer 12-15 minutes until fluffy. Fluff and set aside.
3. 3. In a small bowl, combine lemon juice, lemon zest, minced garlic, olive oil, salt, and pepper. Brush over salmon fillets.
4. 4. Place salmon on a lined baking sheet and bake 10-12 minutes, or until just cooked through and opaque. If you prefer crisper edges, broil for the last 1-2 minutes.
5. 5. In the last 6-8 minutes of roasting, add broccolini to the sheet with the salmon to soften.
6. 6. Assemble four portions with quinoa, roasted sweet potatoes, salmon, and broccolini. Garnish with parsley if desired.

13. Crispy Sesame Tofu With Zucchini Noodles

Crispy Sesame Tofu With Zucchini Noodles is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 14 oz (400 g) extra-firm tofu, pressed and cut into 1-inch cubes
• 2 tablespoons cornstarch
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon neutral oil (for frying)
• 2 tablespoons panko breadcrumbs (optional for extra crisp)
• 2 medium zucchini, spiralized into noodles
• 2 tablespoons sesame seeds
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey or maple syrup
• Salt to taste

Instructions

1. 1. Pat the tofu dry and toss with cornstarch, 1 tablespoon soy sauce, and optional panko until evenly coated.
2. 2. Heat a skillet with 1 tablespoon neutral oil over medium-high heat. Fry tofu cubes until crisp and golden on all sides; remove and set aside.
3. 3. In the same pan, add garlic and ginger; sauté 30 seconds until fragrant. Add soy sauce, rice vinegar, and honey to create a quick glaze.
4. 4. Toss zucchini noodles gently in the pan with the sauce until just warmed (about 1-2 minutes).
5. 5. Return crispy tofu to the pan, sprinkle with sesame seeds, and toss to coat. Divide into four servings, with noodles as a base.

14. Garden Quinoa Salad

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

Ingredients

• 1 cup quinoa (dry)
• 2 cups water
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, diced
• 1/2 cup bell pepper, diced
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1/4 cup feta cheese (optional)

Instructions

1. 1. Rinse quinoa and cook with 2 cups water: bring to boil, reduce heat, cover, simmer 12-15 minutes until tender. Fluff and cool.
2. 2. In a large bowl, combine cooled quinoa with cucumber, tomatoes, red onion, bell pepper, and parsley.
3. 3. Whisk together olive oil, lemon juice, salt, and pepper to make the dressing; pour over the salad and toss to combine.
4. 4. Add feta cheese if using. Divide into four portions for meal prep. Refrigerate up to 4 days.

15. Stir-Fried Pork Meal Prep With Ginger & Soy

Stir-Fried Pork Meal Prep With Ginger & Soy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb pork tenderloin, thinly sliced
• 2 cups broccoli florets
• 1 cup bell peppers, sliced
• 1 cup snap peas
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 cup brown rice (dry)
• 2 cups water

Instructions

1. 1. Rinse the brown rice and cook with 2 cups water (1 cup dry rice). Simmer 30-40 minutes until tender. Fluff and set aside.
2. 2. In a large wok or skillet, heat sesame oil over high heat. Stir-fry pork until browned and cooked through. Remove from the wok and set aside.
3. 3. Add garlic and ginger to the wok; stir-fry 30 seconds. Add broccoli, bell peppers, and snap peas; cook until crisp-tender, about 4-5 minutes.
4. 4. Return pork to the wok and add soy sauce, honey, and rice vinegar. Stir-fry 1-2 minutes until everything is well coated and heated through.
5. 5. Distribute the stir-fry and brown rice into four containers.

16. Butter Chicken Meal Prep

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

Ingredients

• 1 lb boneless chicken thighs or breasts, cubed
• 1 tablespoon butter
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• 1 cup tomato puree or crushed tomatoes
• 1/2 cup heavy cream or coconut cream
• Salt to taste
• 1 cup basmati rice (dry)
• 2 cups water

Instructions

1. 1. Rinse the basmati rice and cook with 2 cups water until tender; fluff and set aside.
2. 2. In a large skillet, melt butter with olive oil over medium heat. Sauté onion until translucent, about 3-4 minutes.
3. 3. Add garlic and spices (garam masala, cumin, paprika, chili powder) and toast for 1 minute.
4. 4. Stir in tomato puree and simmer 6-8 minutes to develop flavor. Add cream and stir to combine.
5. 5. Add chicken pieces; simmer 10-12 minutes until cooked through and sauce thickens. Adjust salt to taste.
6. 6. Divide into four meal portions with rice.

17. Mason Jar Overnight Oats Meal Prep

Mason Jar Overnight Oats Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup rolled oats
• 4 cups milk (or 2 cups milk plus 2 cups yogurt for thicker oats)
• 4 tablespoons chia seeds
• 1 teaspoon vanilla extract
• 1 cup mixed berries (fresh or frozen)
• 1/4 cup chopped nuts (optional)
• 4 teaspoons maple syrup or honey (optional)

Instructions

1. 1. Evenly distribute oats, milk, and chia seeds into four mason jars. Add vanilla extract to each jar.
2. 2. Add berries and nuts to each jar, then drizzle with maple syrup or honey if desired.
3. 3. Seal jars and refrigerate overnight. In the morning, stir and enjoy or grab-and-go.

18. Ground Turkey Stir Fry

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

Ingredients

• 1 lb ground turkey
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon soy sauce
• 1 teaspoon hoisin sauce (or use ketchup as alternative)
• 1 teaspoon sesame oil
• 1 cup cooked rice (white or brown)
• Salt and pepper to taste

Instructions

1. 1. Cook the rice separately: cook 1 cup dry rice with 2 cups water until tender. Fluff and set aside.
2. 2. Heat a large skillet or wok over medium-high heat and add sesame oil. Add ground turkey and crumble as it cooks until browned through.
3. 3. Add garlic and ginger; cook 1 minute until fragrant. Stir in vegetables and cook until just tender, about 4-5 minutes.
4. 4. Stir in soy sauce and hoisin sauce; cook 1-2 minutes to coat evenly. Season with salt and pepper to taste.
5. 5. Portion the stir-fry with rice into four containers.

19. Taco Lettuce Wraps Meal Prep

Taco Lettuce Wraps Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb (450 g) ground turkey
• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 2 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1 cup canned black beans, drained and rinsed
• 1 cup corn kernels
• 8-10 large romaine lettuce leaves
• 1 cup pico de gallo or salsa
• 2 tablespoons chopped fresh cilantro
• 1 lime, cut into wedges
• Salt and pepper to taste

Instructions

1. 1. Heat olive oil in a skillet; sauté onion and pepper until soft.
2. 2. Add garlic, turkey, and spices; cook until turkey is browned and crumbled.
3. 3. Stir in black beans and corn; cook until heated through and flavors meld; season with salt and pepper.
4. 4. Spoon filling into lettuce leaves; top with salsa, cilantro, and a squeeze of lime.
5. 5. Divide into 4 meal-prep containers with lettuce on the side.

20. Sweet Potato Fajitas Meal Prep

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

Ingredients

• 2 medium sweet potatoes, peeled and cubed (about 4 cups)
• 1 red onion, sliced
• 2 bell peppers (any color), sliced
• 2 tablespoons olive oil
• 2 tablespoons fajita seasoning
• 1 tablespoon lime juice
• Salt and pepper to taste
• 8 small tortillas or 4 large tortillas, or use lettuce wraps for serving
• Optional: avocado slices and fresh cilantro for serving

Instructions

1. 1. Preheat oven to 425F (220C). Line a sheet pan.
2. 2. Toss potatoes and peppers with olive oil, fajita seasoning, salt, and pepper.
3. 3. Roast 20-25 minutes, stirring halfway, until vegetables are tender.
4. 4. Drizzle with lime juice; serve with tortillas or lettuce wraps and toppings.

21. Sesame Noodle Bowls Meal Prep

Sesame Noodle Bowls Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 oz (225 g) whole-wheat spaghetti or soba noodles
• 1 tablespoon sesame oil
• 3 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 2 garlic cloves, minced
• 1 teaspoon grated fresh ginger
• 3 cups mixed vegetables (e.g., shredded carrot, bell pepper, broccoli florets)
• 1 tablespoon sesame seeds
• 8 oz (225 g) firm tofu or cooked chicken (optional)

Instructions

1. 1. Cook noodles according to package directions; drain and rinse.
2. 2. In a small bowl, whisk sesame oil, soy sauce, rice vinegar, honey, garlic, and ginger to make the sauce.
3. 3. Stir-fry vegetables (and protein if using) in a large skillet until crisp-tender; toss with sauce and noodles.
4. 4. Divide into 4 bowls and sprinkle with sesame seeds.

22. Sweet Potato & Black Bean Quinoa Bake

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

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth or water
• 2 cups diced sweet potatoes
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 cup diced tomatoes
• 1/2 cup diced onion
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 2 cloves garlic, minced
• 1 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions

1. 1. Rinse quinoa and cook in broth until fluffy, about 15 minutes.
2. 2. In a large bowl, combine quinoa, sweet potatoes, black beans, corn, tomatoes, onion, garlic, chili powder, and cumin.
3. 3. Transfer to a baking dish; bake at 375F (190C) for 20-25 minutes; top with cheese if using and bake until melted.
4. 4. Let rest 5 minutes before serving.

23. Tofu & Veggie Spring Roll Bowls

Tofu & Veggie Spring Roll Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 14 oz (400 g) firm tofu, pressed and cubed
• 8 oz (225 g) rice noodles
• 2 cups shredded cabbage
• 1 cup shredded carrot
• 1 cup thinly sliced cucumber
• 1/4 cup creamy peanut sauce
• 1 tablespoon soy sauce
• 1 tablespoon lime juice
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon sesame oil

Instructions

1. 1. Cook rice noodles according to package; drain and rinse; set aside.
2. 2. Sauté tofu in a skillet with a touch of oil until golden; set aside.
3. 3. Toss cabbage, carrot, and cucumber with a light drizzle of oil until just tender.
4. 4. Toss noodles, tofu, and veggies with peanut sauce mixed with soy and lime; divide into 4 bowls; garnish with cilantro.

24. Quick Beef & Zucchini Skillet Meal Prep

Quick Beef & Zucchini Skillet Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb ground beef
• 3 medium zucchinis, sliced
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 cup crushed tomatoes
• 1 tablespoon Italian seasoning
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/4 cup grated Parmesan cheese (optional garnish)

Instructions

1. 1. Brown beef in olive oil; drain fat.
2. 2. Add onion and garlic; sauté until soft.
3. 3. Add zucchini and tomatoes; simmer 6-8 minutes; stir in Italian seasoning; season.
4. 4. Portion into meal-prep containers; sprinkle Parmesan if desired.

25. Garlic Butter Chicken Meatballs

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.

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