21 Summer Macro-Friendly 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. Crockpot Chicken Shawarma Bowl

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

Recipe details: Prep: PT15M · Cook: PT180M · Total: PT195M · Yield: [‘4’, ‘4 bowls’]

Easy slow cooker chicken shawarma bowl with bold, savory Middle Eastern spices. High in protein and gluten-free, it recreates restaurant flavors at home, perfect for meal prep without guilt or overspending!

Ingredients

• 1 large onion (sliced)
• 2 lbs chicken breasts (boneless and skinless)
• 1/2 cup water
• 3 tbsp olive oil
• 4 cloves garlic (minced)
• 2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp turmeric
• 1/2 tsp cinnamon
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 cup dry basmati rice
• 1 red onion (finely chopped)
• 2 cups cherry tomatoes (halved)
• 1/2 cup Greek yogurt (full-fat)
• 1/2 lemon (freshly squeezed juice)
• Fresh parsley (chopped)

Instructions

1. In a small bowl, combine the spice mix.
2. Cover the bottom of the slow cooker with sliced onion. Top up with chicken and cover it with the spice mix. Cover with water.
3. Cook on high for 3 hours until the chicken has cooked through. Shred with two forks while the chicken is still inside the crockpot.
4. Boil basmati rice according to instructions on the package. Remove chicken from the crockpot, leaving the leftover water inside the crockpot, and add chicken to the bowl on one side.
5. Divide red onion, cherry tomatoes amongst the bowls. Add Greek yogurt, squeeze over the lemon juice, and cover with chopped parsley.

2. California Sushi Roll Bowls With Cauliflower Rice

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

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’]

Deconstructed California sushi roll is served with cauliflower sushi rice for an easy meal that can be used for weekly meal prep.

Ingredients

• 4 cups cauliflower rice
• 2 tbsp seasoned rice vinegar
• 1 large avocado (pitted, peeled and thinly sliced)
• 12 oz imitation crab meat (can substitute with real crab meat)
• 2 persian cucumbers (thinly sliced)
• 1 tbsp toasted black sesame seeds
• 1 tbsp toasted white sesame seeds
• 1 nori sheet (shredded into small pieces)
• 2 green scallions (thinly sliced)
• 1/4 cup mayonnaise
• 3-4 tsp sriracha sauce

Instructions

1. In a small bowl, mix mayonnaise and sriracha sauce until evenly mixed. Set aside.
2. Steam cauliflower rice until tender. While rice is still hot, drizzle with rice vinegar and mix vinegar into the rice. Taste and add more vinegar if needed.
3. Add 1 cup of cauliflower sushi rice to each meal prep container
4. Add 3 ounces of crab meat to each bowl. Divide cucumbers and avocados evenly amongst the bowls. Garnish with black and white sesame seeds. Garnish with scallions. Drizzle with sriracha sauce. Keep bowls stored in the fridge for up to 3 days. Right before eating, add shredded nori to bowl. You do not want to add the nori ahead of time because it will soften almost immediately.

3. Healthy Egg Salad Bowls

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

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

These healthy egg salad bowls are just what you need when you want to eat a high protein diet and need a quick meal! These bowls are vegetarian, nutritious, delicious, and gluten-free.

Ingredients

• 6 hard-boiled eggs
• 1/3 cup plain non-fat Greek yogurt
• 2 tsp dijon mustard
• 3 celery stalks (chopped)
• ½ tsp lemon zest
• 1 tsp fresh lemon juice
• 1 tbsp parsley (chopped)
• 1 tbsp dill
• 1/2 tsp salt
• 1/4 tsp black pepper
• 9 oz cherry tomatoes (250g (halved))
• 0.5 red onion (sliced)
• 1 avocado (sliced)

Instructions

1. Cook the eggs in boiling water for 10 minutes.
2. Peel the eggs and chop them.
3. Mix together greek yogurt, dijon mustard, lemon zest, salt, and black pepper. Chop celery, parsley, dill, and stir them in.
4. Add in chopped eggs into the dressing and give it a stir.
5. Cut tomatoes in halves, slice onion, and avocado.
6. Separate the vegetables into each food container. Then, add in the egg salad.
7. Squeeze a little bit of fresh lemon juice over the avocado. That will keep it from turning brown.
8. Refrigerate for up to 3-4 days.

4. Greek Chicken Bowls

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

Recipe details: Prep: PT30M · Cook: PT9M · Total: PT59M · Yield: [‘4’, ‘4 bowls’]

These Greek Chicken Bowls are so delicious, refreshing and herby. They’re high protein and gluten-free, and super filling!

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cubed)
• 1/4 cup olive oil
• 1/3 cup Greek yogurt
• 1 lemon juice (freshly squeezed)
• 1 tbsp red wine vinegar
• 8 cloves garlic (minced)
• 1 tbsp dried oregano
• salt and black pepper (to taste)
• 2 English cucumbers (cubed)
• 1 lb cherry tomatoes (halved)
• 1 red onion (sliced)
• 1/2 lemon juice (freshly squeezed )
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 garlic cloves (minced)
• 1/2 tsp dried oregano
• ½ cup Greek yogurt
• ½ English cucumber (diced)
• 2 cloves (minced)
• 1 tbsp fresh dill (chopped)
• 1 tsp lemon juice
• 1 tsp fresh mint (chopped)
• salt and black pepper (to taste)
• 2 cups basmati rice (cooked)

Instructions

1. In a larger bowl, add in cubed chicken breasts and cover with olive oil, Greek yogurt, lemon juice, red wine vinegar, garlic, oregano, salt, and black pepper. Combine all ingredients together to cover the chicken thoroughly. Marinate in the fridge for at least 20 minutes up to 12 hours before cooking.
2. While the chicken is being marinated, combine all of the salad ingredients in a large bowl. Give it a good mix.
3. In a separate bowl, make tzatziki sauce by simply combining all of the ingredients.
4. Drain the chicken from the marinade.
5. Heat up a skillet and add some olive oil. Add in the chicken cubes and cook for 7-9 minutes. Make sure you’re removing excess liquid while you’re cooking the chicken. There is going to be quite a bit of it. Then, remove from heat.
6. Divide the cooked rice into 4 containers. Add in the salad, chicken and cover with tzatziki sauce.

5. 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!

6. Chicken Corn Bowls

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

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 bowls’]

This flavorful bowl features juicy chicken, sweet corn, and fluffy rice with a zesty dressing. A high-protein, low-calorie meal that’s also gluten-free!

Ingredients

• 1 lb chicken breast (skinless and boneless, diced)
• 1 tbsp olive oil
• 2 tsp paprika powder
• 2 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and black pepper (to taste)
• 1/4 cup sour cream
• 1 clove garlic (minced)
• 1/2 tsp paprika
• 1/2 tsp lime zest (grated)
• 2 cups cooked basmati rice
• 1 15 oz can whole kernel corn (drained and rinsed)
• 1/4 cup feta cheese (crumbled)
• 1/4 cup cilantro (chopped)
• 1 lime (cut into wedges)

Instructions Chicken

1. Place a non-stick skillet over medium-high heat and add olive oil to it.
2. Once hot, add in the chicken, cover with paprika powder, garlic powder, ground cumin, chili powder, salt and black pepper.
3. Cook the chicken for 6-8 minutes until it has fully cooked. Flipping the chicken throughout. Remove from heat.

Dressing

1. In a small bowl mix together all of the dressing ingredients.

Assemble Rice Bowls

1. Divide rice into 4 bowls. Top up with corn, cooked chicken and then feta cheese.
2. Drizzle with the dressing, garnish with cilantro and lime wedges on top.
3. Serve warm or cold.

7. Healthy Orange Chicken

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.

8. 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.

9. Hawaiian Pizza Chicken Bowls

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

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

This Hawaiian pizza chicken meal prep combines savory, sweet, and tangy flavors in one delicious dish. A high-protein, gluten-free meal you’ll love!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 1 tbsp garlic powder
• 2 tsp paprika
• 1 tbsp Italian seasoning
• Salt and black pepper (to taste)
• 1 cup pizza sauce
• 1 cup mozzarella cheese (shredded)
• ½ cup ham (chopped)
• ½ cup pineapple (diced)
• 4 cups steamed broccoli (cut into halves)
• Pineapple (diced)
• Parmesan (grated)

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. Cut chicken breasts into 1-inch cubes. Add them to the baking dish. Cover with garlic powder, paprika, Italian seasoning, salt, and black pepper. Toss well to combine.
3. Bake in the oven for 15 minutes, then take the dish out.
4. Cover the chicken cubes evenly throughout the dish with pizza sauce, mozzarella cheese, chopped ham, and ½ cup of diced pineapple.
5. Return to the oven and bake for another 10-12 minutes until the cheese melts and starts to brown and bubble.
6. Once the chicken is ready, divide it into 4 meal prep bowls and add in the broccoli. Top up the chicken with diced pineapple and grated parmesan.

10. Paleo Breakfast Meal Prep Bowls

Paleo Meal Prep Breakfast Bowls {Whole30} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Yield: [‘4’, ‘4 servings’]

Get breakfast ready the night before with these easy sweet potato, sausage, veggie, and egg Paleo breakfast meal prep bowls! They’re simple, Whole30 compliant, dairy free, flavor packed and filling!

Ingredients

• 4 pre-cooked spicy sausage links (like andouille or chorizo, or preferred sausage links)
• 1 lb brussels sprouts (halved)
• 2 med/large sweet potatoes (cut into 1/2-1” pieces (I used 1 large orange and 1 white sweet potato))
• 2 Tbsp avocado oil
• Sea salt and black pepper to taste
• 5 eggs*
• Fresh herbs for garnish (optional)

Instructions

1. Preheat your oven to 425°F and line 2 baking sheets with parchment paper. Spread out the sweet potatoes on one sheet and drizzle with 1 tablespoon avocado oil or olive oil. Toss gently to coat and spread out evenly in a single layer on the baking sheet.
2. Roast in the preheated oven for 30 minutes total.
3. After putting the potatoes in the oven, line the second baking sheet with parchment and arrange with brussels sprout halves in a single layer. Drizzle with the remaining tablespoon of oil and stir gently to coat, then return to a single layer. Slice the sausage and arrange all over the Brussels sprouts.
4. After the sweet potatoes have roasted for 10 minutes, place the Brussels sprouts and sausage in the oven with them and roast for 20 more minutes, or until potatoes and Brussels sprouts are soft and browning.
5. Cook your eggs to preference! I like mine fried, but scrambled, poached, or boiled are fine as well.
6. Arrange the potatoes, brussels sprouts, sausage, and eggs in meal prep containers or in bowls if serving immediately. This recipe will be enough for 4 servings, but can easily be doubled if you need to make more. Enjoy!

11. 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.

12. 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.

13. Buffalo Chicken Ranch Meal Prep

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

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

This buffalo chicken bowl is your new weeknight dinner hero! Tender, juicy shredded chicken is piled over fluffy turmeric rice with fresh, crisp vegetables and a drizzle of ranch. These protein-packed bowls are perfect for busy families!

Ingredients

• 2 medium boneless skinless chicken breasts
• ⅓ cup buffalo sauce
• 1 cup rice uncooked
• salt to taste
• pinch turmeric if desired
• 1 cucumber thinly sliced
• 1 cup grape tomatoes halved
• 2 green onions thinly sliced (if desired)
• ranch dressing for drizzling (shredded)
• celery sticks for garnish or sliced celery (for garnish)
• shredded carrots (diced)
• cup blue cheese for garnish (halved)

Instructions Make the Rice

1. Steam 1 cup rice according to package directions. Stir in salt to taste and pinch of turmeric.

Prepare the Chicken

1. Combine 2 medium chicken breasts, ⅓ cup buffalo sauce, and salt in the pot of an Instant Pot. Do not add water. Secure lid and cook on Manual, high pressure for 20 minutes.
2. Use quick release pressure and remove chicken breasts from the pot. Shred with two forks then return to pot. Cook on Sauté mode a few minutes until sauce is absorbed.

Prepare the Rice Bowls

1. Divide rice among 4 bowls. Top with buffalo chicken, 1 sliced cucumber, 1 cup halved grape tomatoes, 2 sliced green onions, shredded carrots, and celery sticks.
2. Finish with blue cheese and ranch dressing for drizzling.

14. Bang Bang Chicken Bowls

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

Recipe details: Prep: PT18M · Cook: PT30M · Total: PT50M · Yield: [‘4’, ‘4 bowls’]

Enjoy sweet, spicy, and creamy flavors in this irresistible chicken dish. With 46 grams of protein per serving, it’s the perfect high protein and gluten free meal when you need something quick and tasty.

Ingredients

• 2 lbs chicken tenders
• 1 tbsp olive oil
• 2 tsp paprika
• 1 tbsp garlic powder
• 1 tsp sea salt
• ½ tsp black pepper
• 1/2 cup mayonnaise
• 1/3 cup sweet chili sauce
• 1 tsp Sriracha
• 1 tbsp honey
• 4 cups cooked basmati rice
• 1 can sweet corn (drained)
• ½ English cucumber (sliced)
• 1 medium carrot (grated)
• 1 scallion (thinly sliced)

Instructions

1. Preheat the oven to 400F. Prepare a baking dish.

Chicken

1. In a large bowl, toss the chicken tenders with olive oil, paprika, garlic powder, salt, and black pepper until evenly coated. Arrange them in a baking dish in a single layer.

Bang Bang Sauce

1. In a medium bowl, mix together the mayonnaise, sweet chili sauce, Sriracha, and honey until smooth. Spoon or spread a generous layer over the chicken. Reserve some sauce to drizzle over the chicken later.
2. Pop the baking dish into the center of the oven and bake for 15–20 minutes until the chicken has cooked through. Let it cool down for 2 minutes on a chopping board and slice it up.

Assembly

1. Divide the cooked rice among the 4 bowls. Top with baked chicken, corn, cucumber, and carrots. Drizzle with the remaining Bang Bang sauce and sprinkle with scallions.
2. Serve immediately or store in containers for up to 3-4 days.

15. Chicken Sausage Pasta Meal Prep

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

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 meal prep containers’]

Chicken sausage meets tender veggies, with a rich pasta sauce. This easy, gluten free meal prep bowl is packed with 31 grams of protein, perfect for a busy night or when you need to take lunch the next day.

Ingredients

• 1 box Banza pasta
• 2 cups pasta sauce
• 1 tbsp olive oil
• 1 large bag frozen mixed vegetables
• 4 fully cooked chicken sausage links (sliced)

Instructions

1. Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Drain and set aside.
2. While the pasta cooks, heat the olive oil in a large skillet over medium heat.
3. Add the frozen vegetables and sliced chicken sausage to the skillet. Cook, stirring occasionally, until the vegetables are tender but still slightly crisp and the sausage is heated through.
4. Divide the cooked pasta evenly among 4 glass meal prep containers.
5. Spoon the vegetable and sausage mixture over the pasta.
6. Top each container with about ½ cup of pasta sauce.
7. Cover with lids and store in the fridge.

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

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

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

These stir-fried pork meal prep bowls will bring Asian flavors into your home. High in protein, dairy-free and only 400 calories per box.

Ingredients

• 9 oz pork tenderloin (250g, cut into chunks)
• 1 tsp cornflour
• 2 tbsp dark soy sauce
• 2 tbsp olive oil
• 2.5 oz green beans (75g)
• 1 red pepper (deseeded and sliced)
• 1 yellow pepper (deseeded and sliced)
• 1 green pepper (deseeded and sliced)
• 2.5 oz snow peas (75g)
• ½ oz fresh root ginger (75g, finely chopped)
• 2 garlic cloves (minced)
• 4 spring onions (cut into short lengths)
• black pepper
• 2 tbsp of water

Instructions

1. Cut the pork into chunks and remove all the fat on the meat. Mix cornflour with 2 tbsp of cold water.
2. Add 1 tbsp olive oil to the frying pan, heat it up and add the pork. Stir-fry for 2 minutes until the meat is lightly brown but not fully cooked.
3. Remove the pork and add another tablespoon of olive oil to the frying pan. Slice the peppers and add them to the pan. Afterward, add in the green beans.
4. Cook for 2 minutes and add snow peas. Add ginger, garlic and spring onions and stir-fry.
5. Now return the pork to the frying pan, add in soy sauce, and the mixture of cornflour and water. Cook for another 2-4 minutes until the meat is fully cooked and the sauce thickened up.

17. Baked Shrimp and Broccoli Foil Packs

Baked Shrimp and Broccoli Foil Packs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Yield: [‘2’, ‘2 foil packets’]

Enjoy baked shrimp and tender-crisp broccoli is seasoned with bold, zesty flavors—all wrapped up in an easy, no-mess foil pack. High in protein, Paleo-friendly, gluten-free, and dairy-free.

Ingredients

• 1 lb medium raw shrimp (peeled and deveined)
• 1 large head of broccoli (cut into florets)
• 2 garlic cloves (minced)
• 1/2 lemon (juiced)
• 2 tbsp butter
• 2 tbsp chicken broth (divided)
• Fresh parsley (chopped)
• 1 tsp Italian seasoning
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• Salt and black pepper (to taste)

Instructions

1. Preheat the oven to 425F. Prepare a baking sheet.
2. Cut aluminium foil into two square 14’’x14’’ sheets. Lay them down.
3. In a small bowl, combine all the seasoning ingredients.
4. Then, cover the shrimp with the spice mix. Place the shrimp in the middle of the aluminium sheets, dividing evenly.
5. Place broccoli florets on one side of the shrimp, add garlic over the shrimp and broccoli, and squeeze over the lemon juice.
6. Cover each stack with 1 tbsp of butter and 1 tbsp of chicken broth on each.
7. Wrap the packets and make sure you don’t wrap them too tightly.
8. Transfer onto the baking sheet and bake in the oven for 15 minutes until the shrimp has cooked through.
9. Unwrap the foil packets and garnish with fresh parsley before serving.

18. 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.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

These lemon chicken bowls with veggies are super easy to make. On top of that, very delicious, nutritious, full of flavors, and easy to assemble for lunch for work.

Ingredients

• 1 lb chicken breast
• 1/4 cup chicken stock
• 1 tbsp freshly squeezed lemon juice
• 2 tbsp olive oil
• 1 white onion
• 3 cloves garlic
• ½ tsp salt
• ½ tsp black pepper
• 2 sweet potatoes (peeled, diced)
• 2 cups of broccoli
• 2 tbsp extra virgin olive oil
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp garlic powder
• pinch of black pepper
• 3 cups cherry tomatoes
• Dill (chopped)

Instructions

1. Chop the onion in chunky pieces, peel garlic cloves. Add them to a blender, pour in chicken stock, lemon juice, 1 tbsp olive oil, and add in salt with pepper. Blend until one smooth texture.
2. Cut chicken breasts into 1-inch chunks and combine them with the marinade in a large bowl or Ziploc bag. Keep refrigerated for at least 2 hours.
3. Preheat the oven to 425 F (220 C).
4. Mix 1 tbsp olive oil with paprika, salt, ¼ tsp black pepper, and garlic powder. Peel sweet potatoes, dice them into ½ inch cubes, and coat them with the mixture we‘ve just made.
5. Bake them in the oven for 35 minutes. Add in broccoli with 25 minutes to go (10 minutes later). Drizzle broccoli with 1 tbsp of olive oil and add a pinch of black pepper. Let the vegetable bake for another 25 minutes.
6. Meanwhile, heat 1 tbsp of olive oil in a skillet and add in the chicken with marinade. Cook for 13-15 minutes and make sure to stir it the whole time until the chicken is golden brown.
7. Chop cherry tomatoes as well as dill. Cover the tomatoes in dill.
8. Divide lemon chicken and vegetables into 3 food containers equally. Store in the fridge for up to 3 days.

19. 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.

20. Cheeseburger Bowls

Cheeseburger Bowls 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 bowls’]

These cheeseburger bowls are rich, zesty, smoky and filling. Perfect for comforting lunch yet high protein, gluten-free and low in carbs!

Ingredients

• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 1/4 cup mayonnaise
• 2 tbsp ketchup
• 1 tbsp yellow mustard
• 1 tbsp pickle relish
• 2 tsp smoked paprika
• 1 tsp garlic powder
• Salt and black pepper (to taste)
• 4 cups lettuce (chopped)
• 2 cups cherry tomatoes (halved)
• 1 cup cheddar cheese (shredded)
• 1/2 red onion (sliced)
• 1/2 cup pickles (sliced)
• 1/4 cup pickled jalapeno slices
• 1/2 cup cooked bacon (crumbled)

Instructions

1. Heat up skillet over medium high heat. Add in the ground beef, garlic powder, onion powder and Italian seasoning. Season with salt and black pepper and stir to cover the beef.
2. Cook until it browns up. It should take around 7-10 minutes.
3. Drain the excess fat and set the beef aside.
4. In a small bowl combine all of the burger sauce ingredients.
5. Assemble 4 bowls. Start with chopped lettuce, then cooked beef, cherry tomatoes, cheddar cheese, red onion, pickles, pickled jalapenos and cooked bacon.
6. Drizzle with burger sauce.

21. Mexican Meal Prep Bowls With Cauliflower Rice

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

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

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.