21 Macro-Friendly Meal Prep Ideas Under 500 Kcal

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. 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.

2. Crispy Sesame Tofu With Zucchini Noodles

Crispy Sesame Tofu with Zucchini Noodle (Vegetarian Meal Prep) 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 Portions’]

Crispy sesame tofu with zucchini noodles is the perfect healthy, vegetarian meal prep that is low carb, vegan and gluten free too. These meal prep lunches are served with crispy sesame tofu on a bed of zucchini noodles and a delicious peanut sauce to go with!

Ingredients

• 1/2 cup Peanut butter
• 2 tablespoons Sesame Oil
• 1/4 cup Light low sodium Soy Sauce
• 1/4 cup Rice Vinegar
• 1 teaspoon Chilli Flakes
• 2 tablespoons Maple Syrup (or Honey)
• 2-3 Garlic Cloves (roughly chopped)
• 1 knob Ginger (peeled and roughly chopped)
• 1 tablespoon Oil
• 350 gms Firm Tofu (cut into small pieces)
• Zucchinis (spiralized)
• Sesame Seeds and Green Onions ( for topping)

Instructions

1. In a blender or add all the ingredients for the sauce along with a splash of water and blend till smooth. Set aside 1/4 cup sauce and divide the rest in the mini sauce containers. You might be left with a little extra sauce which you can reserve for later – it works really well as a salad dressing!
2. Heat oil in a pan and add the tofu. As soon as the tofu is a very light brown, add 1/4 cup sauce to the pan and toss the tofu in it. Cook everything on low heat. In some time, the sauce will start to evaporate and slowly it will start turning into golden brown and sticking to the pan and tofu. Things will become crispy and you finally you’ll be left with crispy browned bits of tofu in the pan.
3. To assemble the meal prep containers, divide zucchini noodles in the containers. Divide the tofu amongst the containers and place the mini sauce containers on one side. Place the lid and refrigerate for up to 5 days.

3. Sweet Potato Black Bean Rice Bowl

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

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

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

Ingredients

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

Instructions Sweet Potato

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

Rice

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

Final Assembly

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

4. 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.

5. 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.

6. 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.

7. Hawaiian Pizza Chicken Meal Prep

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.

8. 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.

9. 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!

10. 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.

Recipe details: Prep: PT20M · Cook: PT10M · Total: PT30M · Yield: [‘5’]

These low carb taco lettuce wraps make an easy and flavorful meal that can be prepared ahead of time for weekly meal planning.

Ingredients

• 1 tbsp chili powder
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp dried oregano
• 1/2 tsp paprika
• 1 1/2 tsp ground cumin
• 1 tsp table salt
• 1 tsp ground black pepper
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 1/2 small onion (peeled and finely chopped)
• 1 lb lean ground turkey
• 1 (15-oz) can black beans (drained and rinsed)
• 1 (15.25-oz) can whole kernel corn (drained)
• 1 large tomato (diced)
• finely chopped fresh cilantro (for garnish)
• 1 lime (sliced into small wedges)
• 1 head of butter lettuce (leaves washed)

Instructions

1. Add all the taco seasoning ingredients to a small bowl and whisk together until thoroughly combined. Set aside.
2. In a large skillet add oil, garlic and onion. Bring pan to medium high heat. Stir and cook until onions are halfway done and aroma of the garlic has been released. Add in ground turkey and cook until almost completely cooked. Add in black beans, corn and tomatoes and cook until turkey is completely cooked. Lower heat to medium and stir in the taco seasoning a little at a time. For every 1 tbsp of seasoning, add in 1/4 cup water.  Add in enough seasoning until it reaches your desired taste preference. Cook a few more minutes until everything is evenly coated in taco seasoning. Garnish with cilantro. Remove from heat.
3. To prepare for meal prep, stack a few lettuce leaves on one side of your meal prep container. Add taco filling to the other side of your container. Add 1-2 lime wedges to each container. Seal containers and store in fridge. When ready to eat, remove stack of lettuce leaves and lime wedges and heat the filling. Squeeze lime juice over filling and spoon filling onto lettuce leaves to eat as a wrap.

11. Greek Couscous Salad

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

Recipe details: Prep: PT25M · Total: PT25M · Yield: [‘6’, ‘6 meal prep servings; 4–6 dinner servings’]

This Greek Couscous Salad is a crowd-pleaser! Packed with fresh flavors and easy meal prep tips, it’s perfect for any occasion.

Ingredients

• 2 (4.7-ounce) packages roasted garlic & olive oil pearled couscous (I use one made by Near East)
• 1 English cucumber (or hothouse cucumber, coarsely chopped)
• 3 bell peppers (1 red, 1 green, 1 yellow, coarsely chopped)
• 1/2 of 1 large red onion (chopped)
• 1 cup cherry tomatoes, (halved)
• 1/2 cup fresh flat-leaf parsley (finely chopped)
• 2 (15-ounce) cans chickpeas
• Feta cheese (to taste)
• 1 lemon (cut into wedges)
• 1/4 cup red wine vinegar
• 1/2 cup olive oil
• 1 lemon
• 1 teaspoon minced garlic
• 1 teaspoon dried oregano
• 1/2 teaspoon Dijon-style mustard
• Salt and pepper

Instructions

1. Prepare the couscous mix according to package instructions, making sure to add in the seasoning mix. If you don’t use couscous from a package, you’ll want to add some of your favorite seasonings because a lot of the flavor in this salad comes from that seasoning.
2. While the couscous is cooking, prep the veggies: coarsely chop the cucumber, peppers, red onion, and cherry tomatoes. Finely chop the parsley. To take the bite out of the raw red onion, you can soak it in cold water (or freshly squeezed lemon juice) for about 10 minutes.
3. Drain and rinse the chickpeas. If desired, roast them in the oven or air fryer.
4. Prepare the dressing by adding all the dressing ingredients to a mason jar. Juice the lemon to get 1 tablespoon lemon juice. Season with salt and pepper (I add about 1 teaspoon salt and 1/2 teaspoon pepper, but add to your preference). Seal the jar and shake until combined.
5. TO SERVE AS A SALAD: Add the prepared couscous to a large bowl and allow to cool. Add in all the veggies and chickpeas. Add in some feta cheese, freshly squeezed lemon, salt and pepper to taste, and the dressing. Only dress what you will enjoy as this salad doesn’t sit well for a long time with the dressing.
6. TO MEAL PREP: Divide the dressing evenly into 6 small containers. Divide the couscous evenly among 6 meal prep containers. Next add in equal parts of all the chopped veggies and chickpeas. Add a lemon wedge, some feta cheese, and cover everything with some salt and pepper. To enjoy, add the dressing, squeeze the lemon over everything, stir together, and eat!

12. 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.

13. Spicy Pineapple Chicken

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

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

14. 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 (450 g) ground chicken
• 1/2 cup (50 g) plain breadcrumbs or panko
• 1 large egg
• 1/4 cup (40 g) finely chopped yellow or white onion
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh parsley (or 1 teaspoon dried parsley)
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon smoked paprika
• 1 tablespoon olive oil (for cooking) plus extra if needed
• Lemon wedges or your choice of sauce, for serving (optional)

Instructions

1. 1. Prepare and measure: Finely chop the onion and parsley, mince the garlic, and crack the egg into a small bowl. Measure out the breadcrumbs and spices so everything is ready.
2. 2. Combine ingredients: In a medium bowl, add the ground chicken, breadcrumbs, egg, chopped onion, minced garlic, parsley, Dijon mustard, salt, pepper, and smoked paprika. Mix gently with your hands or a spoon until just combined — avoid overworking the meat to keep the patties tender.
3. 3. Shape patties: Divide the mixture into 8 even portions (about 2 patties per serving). Form each portion into a compact patty about 3 inches (7–8 cm) wide and 1/2 inch (1–1.5 cm) thick. Place formed patties on a tray or plate.
4. 4. Chill briefly (optional but helpful): Refrigerate the patties for 10–15 minutes to firm up; this makes them easier to cook and helps them hold together.
5. 5. Heat pan: Place a large nonstick or cast-iron skillet over medium heat and add the tablespoon of olive oil. Warm until the oil shimmers but does not smoke.
6. 6. Cook patties: Add patties in a single layer without crowding the pan. Cook for 4–5 minutes on the first side until golden brown, then flip and cook another 4–5 minutes. Adjust heat as needed so they brown without burning.
7. 7. Check doneness: Cook until the patties are fully cooked through and the internal temperature reaches 165°F (74°C), or cut one open to ensure there is no pink in the center and juices run clear.
8. 8. Finish and rest: Transfer cooked patties to a plate and let rest for 2–3 minutes. Taste one and adjust salt or pepper if needed.
9. 9. Serve: Serve warm with lemon wedges or your preferred sauce. For meal prep, cool completely and store in airtight containers in the refrigerator for up to 4 days or freeze for longer storage.
10. 10. Reheat guidance: To reheat, warm gently in a skillet over low heat, in a 350°F (175°C) oven for 8–10 minutes, or microwave covered until heated through.

15. 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.

16. Honey Garlic Shrimp Meal Prep

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

Recipe details: Prep: PT15M · Cook: PT17M · Total: PT32M · Yield: [‘4’, ‘4 meal prep containers’]

Craving a balance between sweet and savory? Our honey garlic shrimp meal prep has got you covered! A perfect meal prep lunch idea anyone can make and pack away for work. It’s a glutenfree recipe as well as a high protein meal prep!

Ingredients

• 1 cup white basmati rice
• 1 lb shrimp
• salt and pepper
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 4 cloves garlic (minced)
• 1/2 tbsp red chili flakes
• 2 tbsp honey
• 2 tbsp soy sauce (low sodium)
• 2 tbsp water
• 1 tsp cornstarch
• 3 medium carrots (finely chopped)
• 1 head of broccoli (chopped)
• 1 cup corns
• 1 cup snow peas
• salt and black pepper

Instructions

1. Cook the rice according to the instructions provided on the packaging.
2. In a small bowl, mix garlic honey sauce ingredients.
3. Pat dry the shrimp, season it with salt and pepper. Add 1 tbsp olive oil to the frying pan, heat it up, and add in minced garlic.
4. Sear shrimp on high heat for 2-3 minutes on one side and then cook for 2-3 minutes on another side. Remove the shrimp and set it aside.
5. Lower the heat to medium-high, add in the carrots, and sauté them for 2-3 minutes. Add a little bit more olive oil if needed. Then add in broccoli and let it sauté for another 2-3 minutes. Finally, add in the corn and snow peas, salt, and black pepper and pour in the sauce. Sauté for 5 minutes until all the veggies are cooked and fully covered with the sauce.
6. Divide cooked ingredients into 4 different food containers.

17. Lemon Roasted Salmon With Sweet Potatoes & Broccolini

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

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

Learn how to meal prep this easy lemon roasted salmon with sweet potatoes and broccolini. It’s simple to do and works great for easy lunches and dinners! Just heat and EAT.

Ingredients

• 2 medium sweet potatoes (cubed)
• sea salt + fresh black pepper
• ½ teaspoon cumin powder
• a few tablespoons of olive oil
• 4 cups of broccolini (or broccoli florets)
• 12 ounces of wild-caught salmon filets
• 1 tablespoon butter
• 2 tablespoons lemon juice
• ¼ teaspoon garlic powder
• ⅛ teaspoon red pepper flakes and/or fresh thyme (optional)

Instructions

1. Preheat the oven to 425ºF.
2. Arrange the diced sweet potatoes on one sheet pan and the broccolini on another sheet pan. Drizzle both with olive oil. Top the sweet potatoes with salt, pepper, and cumin, toss to combine. Toss the broccolini with the salt and pepper. Bake the sweet potatoes for 15 minutes, set broccolini aside.
3. While the sweet potatoes are baking, prepare the salmon. In a small bowl, combine the butter, lemon juice, garlic powder, pepper flakes, thyme, salt and pepper. Heat in the microwave for 15 seconds or until the butter melts. Line a small baking sheet with foil, spray with cooking spray. Place the salmon filets on top. Drizzle with the prepared lemon sauce.
4. When the timer on the potatoes goes off, remove and toss. Place back in the oven along with the broccolini and salmon for 12-15 minutes. Check on the salmon and broccolini around the 8 minute mark. I like my broccolini extra crunchy so I only cooked it until it was bright green. Salmon is done when firm to the touch. Baking time will vary depending on the thickness of the filet.
5. Divide the veggies and salmon into containers and allow to cool slightly before refrigerating.

18. 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.

19. Chicken Meatballs Meal Prep

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

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

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

Ingredients

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

Instructions Cauliflower Rice

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

Chicken Meatballs

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

Meal Prep Assembly

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

20. 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.

21. 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.

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.