21 Winter 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. 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!

2. 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.

3. Honey Garlic Chicken

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.

4. 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.

5. 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.

6. 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.

7. Turkey Taco Bowls

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

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

These turkey taco bowls are made with flavorful seasoned ground turkey, zesty lime rice, and fresh vegetables. High-protein, gluten-free and perfect for meal prep or a quick dinner.

Ingredients

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 yellow onion (chopped)
• 2 cloves garlic (minced)
• 1 tbsp paprika
• 1 tbsp garlic powder
• 2 tsp cumin
• 1 tsp oregano
• 2 tsp chili powder
• 1 tsp salt
• 1 cup tomato sauce
• 1/2 cup water
• 2 cups water
• 1 cup basmati rice
• 1 tsp salt
• 1 tbsp butter
• ¼ cup cilantro (chopped)
• 1/2 lime (juiced)
• 2 cups romaine lettuce (rinsed and chopped)
• 1 can corn
• 1 can black beans (rinsed)
• 1 medium red onion (sliced)
• 1 mashed avocado
• 1/2 lime (juiced)
• 2 stalks green onion (chopped)

Instructions Turkey

1. Heat a large skillet over medium-high heat, add the olive oil, and add the ground turkey. Break it apart with a spatula and cook for 5-7 minutes until the turkey is no longer pink.
2. Add in the chopped onion, garlic, paprika, garlic powder, cumin, oregano, chili powder, and salt. Stir until the meat is covered with all of the spices.
3. Pour in the tomato sauce and water, mix, and reduce the heat. Cover your skillet and simmer for 10 minutes.

Lime Rice

1. Heat up 2 cups of water in a saucepan over medium-high heat until it boils. Then, add in the basmati rice, salt, and butter. Give it a stir and bring it back to a boil.
2. Lower the heat and let it simmer with a lid on for 12-15 minutes until the rice is done. Give it a stir midway.
3. Remove the saucepan from the heat, remove the lid, and let the rice sit and cool down.
4. Mix in the chopped cilantro and squeeze in lime juice. Give it a good stir.

Assembly

1. Prepare 4 meal prep containers. Divide cooked turkey amongst them, then lime rice, then add in chopped romaine lettuce, corn, black beans, red onion, top up with mashed avocado, squeeze over some lime juice (especially over avocado) to prevent browning, and garnish with green onion.
2. Enjoy cold, or if you want to reheat it later, keep your lettuce separate before adding it back in after reheating the bowls.

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. 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.

10. 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.

11. Burger in a Bowl

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

Recipe details: Prep: PT13M · Cook: PT7M · Total: PT20M · Yield: [‘4’, ‘4 bowls’]

This burger in a bowl is a healthier, low carb version of your regular burgers. Just as packed with flavor but without the carbs. Makes for a perfect high protein, low carb, low calorie, gluten-free lunch.

Ingredients

• 1 large head romaine lettuce (chopped)
• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 4 tbsp sour cream
• 4 tbsp ketchup
• 2 tbsp soy sauce
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp maple syrup
• Salt and black pepper (to taste)
• 1 avocado (sliced)
• 1/2 red onion (sliced)
• 2 large pickles (sliced)
• 1 cup cherry tomatoes (halved)

Instructions

1. Heat up your skillet and add in beef mince. Add garlic powder, onion powder, Italian seasoning, salt and black pepper. Cook until browned for about 5-7 minutes.
2. Remove excess liquid and remove from the heat.
3. Combine all the sauce ingredients to make burger sauce.
4. Assemble your bowls. Add in a layer of lettuce, ground beef, cover with avocado, red onion, pickles and cherry tomatoes.
5. Drizzle the bowls with burger sauce and add a sprinkle of salt and black pepper.

12. Salmon Sheet Pan Dinner with Veggies

Salmon Sheet Pan Dinner with Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT30M · Total: PT55M · Yield: [‘4’, ‘4 salmon fillets’]

This sweet, umami, spicy salmon sheet pan dinner is an amazing dinner that even the kids will love. Easy to make, full of nutrition, and just so good.

Ingredients

• 2 sweet potatoes (cut into cubes)
• 2.5 tbsp extra virgin olive oil
• 4 salmon fillets
• 2 cups broccoli florets
• 1 white onion (sliced)
• 1 red bell pepper (sliced)
• salt
• black pepper
• 1/2 cup coconut aminos
• 1 tbsp rice vinegar
• 2 tsp sesame oil
• 3 cloves garlic (minced)
• 1/4 tsp ground ginger
• 3 tbsp honey
• 1 tbsp cornstarch
• 1 tbsp water
• 1 tsp sesame seeds

Instructions

1. Preheat the oven to 400F.
2. Toss diced sweet potatoes with 1 tbsp of olive oil in a bowl. Place them on the sheet pan evenly and sprinkle with salt and black pepper.
3. Now bake them in the oven for 15 minutes.
4. Sauce
5. While the potatoes are baking, add coconut aminos, rice vinegar, sesame oil, garlic, ginger, and honey to a saucepan. Whisk to combine and bring to boil over medium-high heat.
6. Now, combine cornstarch and water until it’s fully dissolved. Then, add into the saucepan, whisk for a little bit until the sauce thickens up, and reduce the heat. Then remove the saucepan and stir in the sesame seeds. Finally, let it cool down.
7. Salmon and Veggies
8. Once the potatoes are done, to push them, toss them to the edge of the sheet pan. Now place salmon fillets in the center of the sheet pan and brush them with 1/2 tbsp olive oil. Season with salt and black pepper.
9. Toss the rest of the vegetables in 1 tbsp of olive oil and season with salt and black pepper.
10. Spread the rest of the vegetables around the salmon.
11. Drizzle the sauce over salmon and vegetables. However, keep 1/4 cup of the sauce for later.
12. Place in the oven for 15 minutes and roast until the salmon is fully cooked and flakes easily with a fork.
13. Drizzle with the remaining sauce before serving.

13. Salmon with Asparagus and Lemon Sauce

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

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT27M · Yield: [‘1’, ‘1 meal prep containers’]

Juicy salmon and crips asparagus topped with a lemon sauce—this low-carb, high-protein meal is perfect for easy gluten-free meal prep in under 30 minutes.

Ingredients

• 2 salmon fillets
• Salt and black pepper (to taste)
• 1 tsp olive oil
• 2 bunches of asparagus (rinsed and trimmed)
• 2 cloves garlic (minced)
• 1/2 cup vegetable broth (low-sodium)
• 2 tbsp butter
• 1/2 lemon (juiced)
• 1 tbsp hot sauce
• 1 tbsp parsley (finely chopped)
• 1 cup cherry tomatoes (halved)
• 1/2 small red onion (finely chopped)
• 1 tsp olive oil
• Salt and black pepper (to taste)
• Slices of lemon

Instructions

1. In a medium bowl, combine cherry tomatoes, red onion, olive oil, salt, and black pepper. Set aside.
2. Season salmon fillets with salt and black pepper and let them sit.
3. Place a pot of water over medium-high heat, bring water to boil and add in the asparagus. Let it boil for 2-3 minutes and then submerge them into iced water. Drain and set aside.
4. Place a large skillet over medium-low heat. Add in the olive oil and cook salmon both sides until golden brown. Will take around 8-10 minutes. Remove from the skillet and set aside.
5. Add garlic to the same skillet followed by vegetable broth. Bring to simmer. Then, add in the butter, squeeze in the lemon, add hot sauce and parsley. Stir to combine.
6. Now, add in the asparagus and toss it for 2-3 minutes to let it cook. Add the salmon back into the skillet and let it reheat for 1-2 minutes.
7. Divide the salmon, asparagus, and tomato mix into the meal prep containers. Garnish with lemon slices. Store in the fridge for up to 3-4 days.

14. 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.

15. Butter Chicken Meal Prep

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

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT60M · Yield: [‘4’, ‘4 servings’]

This quick and easy dinner is loaded with bold flavor! Make an extra large batch for meal prep and enjoy it all week.

Ingredients

• 2 lbs boneless skinless chicken thighs (cut into bite-sized pieces)
• 1 tablespoon minced ginger root
• 2 cloves garlic (minced)
• ¼ cup coconut milk
• 1 tablespoon extra virgin olive oil
• 1 teaspoon lemon juice (freshly squeezed)
• 2 tablespoons garam masala
• 1 teaspoon ground turmeric
• 2 tablespoon ghee
• 2 teaspoons extra virgin olive oil
• 1 medium onion (diced)
• 2 cloves garlic (minced)
• 1 inch piece ginger root (peeled then finely chopped)
• ½ medium jalapeno (optional)
• 1 tablespoon ground cumin
• 1 tablespoon garam masala
• 1 teaspoon ground coriander
• ½ teaspoon salt
• ¼ cup water
• 15 ounces crushed tomatoes
• 1 cup coconut milk
• 2 tablespoons freshly chopped cilantro
• 4 cups cauliflower rice (cooked)
• 1 medium lime (cut into wedges)

Instructions

1. In a medium bowl, stir together chicken, ginger, garlic, coconut milk, oil, lemon juice, garam masala, and turmeric for the chicken until well-combined. Cover with plastic wrap and marinate for at least 30 minutes in the refrigerator. The chicken can be marinated up to overnight: The longer the better for the best flavor!
2. When you are ready to cook, start to make the sauce. Set the Instant Pot to Sauté function. Melt ghee with oil for the sauce in the insert. Once melted, add onion, garlic, ginger, and jalapeno (if using). Cook, stirring occasionally, until fragrant and softened, about 2 to 3 minutes.
3. Stir in cumin, garam masala, coriander, and salt. Cook for 1 to 2 minutes, stirring occasionally. If there are any bits stuck to the bottom, add a splash of water to help scrape them off with a wooden spoon. Turn the Instant Pot off.
4. Stir in crushed tomatoes and ¼ cup water. Stir in chicken thighs.
5. Secure the lid and pressure cook on High for 6 minutes. Quick release (manually release) pressure once it is done cooking.
6. Remove the lid. Stir in 1 cup coconut milk and set to Sauté. Let it cook until the sauce is reduced and thickened a bit, stirring occasionally. Taste and season as desired with additional salt.
7. Turn off Instant Pot. Serve warm over rice with chopped cilantro and lime wedges.

16. 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.

17. Lemon Chicken with Veggies

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.

18. 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.

19. 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.

20. Ground Turkey Stir Fry

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

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

This the Easiest Ever Ground Turkey Stir Fry! It’s low carb too – all you need is ground turkey, bell peppers, carrots and cabbage.

Ingredients

• 1 tbsp olive or sesame oil
• 1 yellow onion, sliced
• 1 lb ground turkey
• 1 pinch salt
• 1 carrot, grated
• 1 red pepper, sliced
• 1 cup chopped red cabbage
• 4 green onions, sliced
• 2 tbsp low sodium soy sauce
• 1 tbsp honey
• 4 cloves garlic, minced
• 1 tbsp fresh minced ginger
• 1 tsp sriracha or chili garlic sauce

Instructions

1. Mix ingredients for the sauce together.
2. Heat oil over med-high heat then add onions, sauteing for 2 minutes until softened. Add ground turkey, breaking up with a wooden spoon. Add a pinch of salt to season the meat, then saute until lightly browned, about 5 minutes.
3. Add carrot, bell pepper and cabbage, sauteeing for 2-3 minutes until softened. Add sauce then cook another 2-3 minutes until well combined and sauce thickens slightly. Remove from heat and stir in green onions. Serve and enjoy!
4. Storing and reheating: Leftovers will last up to 5 days in the fridge. Store individual portions in glass bowls and reheat for 2-3 minutes in the microwave, or saute on the stovetop for 2-3 minutes until heated through.

21. 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.

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.