41 Meal Prep Ideas for Weight Loss

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. 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.

2. Vegetarian Rice Bowl with Chickpeas

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

Ingredients

• 2 cups cooked rice (white or brown)
• 1 can chickpeas, drained and rinsed (15 oz)
• 2 cups roasted vegetables (for example, sweet potato, bell pepper, and zucchini)
• 2 cups fresh baby spinach
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions

1. 1. Reheat or prepare the rice if needed.
2. 2. Warm the chickpeas with a little oil, cumin, salt, and pepper until heated through.
3. 3. Assemble bowls by layering rice, chickpeas, roasted vegetables, and spinach.
4. 4. Top with avocado and cilantro.
5. 5. Drizzle with olive oil and lemon juice; season to taste.

3. Sweet Potato Quinoa Buddha Bowl

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

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘2’]

Packed with wholesome nutrition and flavor, this vegan buddha bowl is the perfect hearty vegan meal. Fresh kale, roasted sweet potatoes and chickpeas, quinoa, avocado, and a tangy lemon tahini dressing make this bowl truly delicious.

Ingredients

• 1 Sweet potato (peeled and chopped to 1/2 inch cubes)
• 1 1/2 tablespoon Olive oil (divided )
• 1 cup Cooked Quinoa
• 1 can Chickpeas (rinsed & drained, 15oz)
• 2 cups Kale leaves (de-stemmed and chopped)
• 1 Avocado (pitted and peeled, sliced)
• 1/2 Orange (sliced)
• 1/2 teaspoon Garlic powder (divided)
• 1/2 teaspoon Cumin powder
• 1/2 teaspoon Paprika
• Salt and Pepper
• 2 tablespoon Tahini paste
• 1 tablespoon Lemon juice
• 1/2 teaspoon Maple syrup
• 1 clove Garlic (minced)
• 2-3 tablespoon Water
• 1/4 teaspoon Salt (optional, adjust to taste)

Instructions

1. Preheat oven to 425°F. In a large baking tray, place the sweet potatoes on one side. Drizzle 1/2 tablespoon olive oil and add salt, pepper, and 1/4 teaspoon garlic powder. On the other side of the baking tray, add chickpeas. Drizzle 1/2 tablespoon olive oil and add salt, remaining garlic powder, cumin powder, and paprika. Mix well. Bake for 30-35 minutes until cooked through.
2. Cook quinoa according to package directions.
3. Place kale leaves in a large bowl and massage with 1/2 tablespoon olive oil.
4. Mix together all the dressing ingredients in a small mason jar.

Assemble the buddha bowls

1. Divide kale in two serving bowls.Divide cooked quinoa, brown & red rice into each bowl.Divide roasted sweet potatoes & chickpeas into each bowl.
2. Add avocado and orange slices on top. Drizzle with the lemon tahini dressing. Enjoy!

4. Fish Meal Prep

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

Recipe details: Prep: PT10M · Total: PT10M · Yield: 4

A healthy, well-balance meal prep including fish, quinoa, and vegetables.

Ingredients

• 4 6oz Halibut Fillets
• 1/8 Cup Lemon juice (freshly squeezed)
• 2 Tablespoon Olive Oil
• 2 Cloves Garlic, minced
• 1/4 tsp Paprika
• 1/2 tsp Salt
• Pinch black pepper
• 1 Cup Quinoa
• 12oz Frozen Vegetables

Instructions

1. Preheat your oven to 425°F. Line a baking sheet with parchment paper or foil.
2. Add the lemon juice, olive oil, minced garlic, paprika, salt and black pepper to a small bowl. Stir with a fork until well combined.
3. Place your fish fillets on the prepared baking sheet and brush the lemon juice mixture over the top and sides of each one.
4. Bake for 12-15 minutes, until the thickest part of the fish is at least 130°F. (While the fish is baking you can prepare the vegetables and quinoa.)
5. Add 1 cup of dry quinoa to a pot with 2 cups of water. Bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes until all the water is absorbed.
6. Prepare your vegetables according to the package directions. I tossed mine in a pot with 1/2″ water and steamed for about 5 minutes.
7. Prepare 4 meal prep containers. Place one cooked fish fillet in each container. Divide the quinoa and vegetables evenly among each container.
8. Allow all of the food to cool completely, then seal and store in the refrigerator until ready to consume.

5. Healthy Overnight Oats

Healthy Overnight Oats Recipe for Weight Loss (Low Calorie!) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘1’]

Learn to make my healthy overnight oats recipe for weight loss; it’s filling and only about 300 calories!

Ingredients

• ⅓ cup oatmeal, dry ((rolled oats or old fashioned oats))
• 5.3 ounces Greek yogurt, non-fat ((150 grams; plain, unsweetened))
• ¼ cup milk, 2%
• 1 tablespoon sugar-free maple syrup
• ½ teaspoon lemon zest
• ½ teaspoon poppy seeds ((or chia seeds))
• 1 cup blueberries, fresh

Instructions

1. In a medium-sized bowl, stir together the oats, yogurt, milk, syrup, lemon zest, and poppy seeds.
2. In a wide-mouthed pint jar, layer half of the oat mixture, then half of the blueberries.
3. Add the last half of the oat mixture to the jar, and top with the rest of the blueberries.
4. Put the cover on the jar and refrigerate overnight before enjoying. Easy!

6. Buffalo Chicken Rice Bowl

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

Recipe details: Prep: PT10M · Cook: PT8M · Yield: [‘2’, ‘2 people’]

This Buffalo Chicken Rice Bowl is healthy, tasty and great for meal prep. It’s made with lots of veggies, tender chicken breast, rice, buffalo sauce and blue cheese.

Ingredients

• 2 thinly sliced boneless skinless chicken breast ((about ½ lb))
• ½ teaspoon paprika
• ¼ teaspoon chili powder
• ¼ teaspoon garlic powder
• salt and pepper to taste
• 1 tablespoon olive oil
• 6 cups spring mix
• ⅔ cup broccoli slaw mix or coleslaw mix
• 1 cup cooked white rice, brown rice or cauliflower rice (- To make my life easier, I use frozen cooked rice)
• 4 tablespoons blue cheese crumbles
• 4 tablespoons buffalo sauce (I used Primal Kitchen’s Buffalo Sauce)
• 2 tablespoons thinly sliced scallions

Instructions

1. Place the chicken breasts into a bowl. Add ½ tablespoon olive oil and spices. Massage all chicken with your hands to make sure the the spices are evenly distributed.
2. Heat a skillet on medium with ½ tablespoon olive oil. Add the chicken to the skillet. Cook for 3-4 minutes on each side or until the internal temperature has reached 165 degrees F.
3. Set the chicken aside to rest as you assemble the bowls. Grab two bowls. Place half the amount of each ingredient into each bowl.
4. First, place the spring mix on the bottom and then the slaw mix. Slice your chicken breasts and add them on top. Next, add the cooked rice, blue cheese and buffalo sauce.
5. Optional: Add ranch dressing on top. I love THIS one from Primal Kitchen!
6. Enjoy!

7. Apple Cinnamon Overnight Oats

Apple Cinnamon Protein Overnight Oats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT7M · Total: PT492M · Yield: [‘1’, ‘1 jar’]

Quick to make, these apple cinnamon protein overnight oats are flavorful, sweet, and festive! This is a perfect protein breakfast you can make ahead of time. It’s vegan, dairy-free, and gluten-free.

Ingredients

• 1/2 cup rolled oats
• 1/2 tbsp vanilla protein powder
• 1/2 tbsp chia seeds
• 1/2 tsp apple pie spice
• 2/3 cup unsweetened vanilla almond milk
• 2/3 cup apples (peeled and chopped)
• 1 tbsp maple syrup
• 1/8 tsp cinnamon

Instructions

1. Mix oats, vanilla protein powder, chia seeds, apple pie spice, and almond milk together.
2. Add maple syrup, apples, and cinnamon to a  frying pan and bring to boil. Add a little bit of water if you need it. Now, lower the heat and let it simmer for 7 minutes or so. Cook until apples are tender. Let it cool down.
3. Layer the oat mixture with cooked apples. Use half of the oats, then add in the apples and cover with the rest of the oats.
4. Store in a food container or glass jars in a fridge for at least 8 hours.

8. Sheet Pan Chicken Thighs

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

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [’12’, ’12 tortilla shells’]

Enjoy Mexican flavors with these healthy chicken sheet pan fajitas. A yummy, flavorful recipe the kids will love! Gluten-free and dairy-free.

Ingredients

• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp salt
• ½ tsp black pepper
• 2 tbsp olive oil
• 1 ½ lbs chicken breasts (boneless, skinless (cut into strips))
• 3 bell peppers (cut into strips (use whatever colors you want))
• 1 medium white onion (sliced)
• 1 lime (juiced)
• fresh cilantro (chopped)
• 12 small corn shells
• sour cream (grated cheese, guacamole, salsa (OPTIONAL))

Instructions

1. Preheat the oven to 400F and oil the baking sheet.
2. In a bowl, combine chilli powder, garlic powder, smoked paprika, cumin, salt, black pepper, and olive oil.
3. Add chicken strips to the baking sheet, cover with the mix of olive oil and spices.
4. Add in the bell peppers, white onion and toss to combine.
5. Cook in the oven for around 20 minutes until the chicken is fully cooked.
6. Squeeze out the lime juice all over the sheet pan and sprinkle over chopped cilantro.
7. Serve in tortillas.

9. Vegan Buddha Bowl

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

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

The Ultimate Vegan Buddha Bowl is loaded with nutrient dense vegetables, healthy fats, the best vegan protein, and healthy grains. This Buddha bowl is complete, well balanced meal in just one serving and isn’t hard to make. The vibrant colors and rich flavors make it incredibly satisfying and you’ll want to enjoy this vegan bowl of yumminess again and again.

Ingredients

• 2 medium-sized sweet potatoes
• 3 medium-sized red beets
• 1 teaspoon sweet paprika
• 1 teaspoon turmeric
• ½ teaspoon ground coriander
• ½ teaspoon ground black pepper (divided)
• 1 teaspoon salt (divided)
• 1 tablespoon olive oil
• 4 sprigs kale
• 2 teaspoons lemon juice (divided)
• 2 avocados
• 2 cups or 380 g cooked brown rice (or cook ½ cup uncooked brown rice)
• One 14 oz or 400 g can black beans
• ½ cup Buddha bowl dressing
• 4 tablespoons pomegranate seeds
• 2 teaspoons black sesame seeds
• Cilantro to garnish
• Micro greens to garnish (optional)

Instructions

1. Preheat oven to 400 F or 200 C. Peel and dice sweet potatoes, peel and cut red beets into wedges. In a small bowl, mix together sweet paprika, turmeric, coriander, ¼ teaspoon black pepper and ½ teaspoon salt. Place the sweet potato chunks onto a baking tray and sprinkle with the seasoning. Toss until evenly coated. Place red beet wedges onto the same baking tray. Sprinkle with remaining salt and black pepper. Pour olive oil over the vegetables and toss to coat. Bake for 25 minutes or until golden.
2. Meanwhile, slice the kale stems out and discard. Chop kale and place it in a large bowl. Add a bit of salt and 1 teaspoon lemon juice and rub the kale for about 30 seconds until it starts to wilt.
3. Half and slice avocados and sprinkle with the remaining teaspoon of lemon juice.
4. Assemble the bowls: Divide the roasted vegetables, kale, brown rice, beans and avocados between 4 serving bowls and top with the Buddha bowl dressing. Sprinkle with pomegranate seeds, black sesame seeds (over avocados). Garnish with cilantro and micro greens (optional). Enjoy!

10. Mexican Rice Bowl

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

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘2’, ‘2 servings’]

Mexican layered rice bowl with chopped meat, pico de gallo, cheese, black beans, and more.

Ingredients

• 3 cups cooked Mexican rice ((or brown rice))
• ½ cup pico de gallo
• ½ cup roasted corn
• ½ avocado ((cubed))
• 12 ounces flank steak or chicken breast ((or 2 cups grilled vegetables))
• ½ tsp fajita seasoning ((or salt and pepper))
• 1 tbsp olive oil
• 1 cup canned black beans
• 2 tbsp sour cream
• ¼ cup queso fresco ((crumbled))
• 1 medium jalapeno pepper ((sliced, optional))

Instructions

1. Cook Mexican rice according to instructions and set aside. Cover to keep warm.
2. Prepare pico de gallo, roast corn, slice avocado,
3. Slice or chop meat and season with fajita seasoning, or seasoning of choice.
4. Heat oil in a cast-iron skillet until the pan is very hot. Sear meat for a few minutes until cooked. If making a vegetarian version, saute the sliced vegetables until charred.
5. Heat black beans either over the stove top in the liquid from the can, or drain and microwave for a minute or so.
6. Divide rice between two bowls. Add half of the meat (or grilled vegetables) to each bowl. Divide the remaining ingredients between both bowls and serve.

11. Egg Muffin Cups

Egg Muffin Cups 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: [‘6’, ‘6 muffins’]

These savory egg muffin cups are flavorful, delicious, and nutritious. It’s a perfect quick breakfast that’s high in protein, low calorie, gluten-free and vegetarian!

Ingredients

• 1/2 tbsp olive oil
• 1 red bell pepper (chopped)
• 1 green bell pepper (chopped)
• 1 white onion (chopped)
• 1/2 cup baby spinach (chopped)
• 1/2 cup broccoli (chopped)
• 1 clove garlic (minced)
• salt and black pepper to taste
• 3 large eggs
• 3 egg whites

Instructions

1. Preheat the oven to 350F (180C). Grease the standard muffin pan with cooking spray.
2. Heat up a skillet and add olive oil. Now, add red bell pepper, green bell pepper, and white onion. Cook for 7 minutes until peppers are soft.
3. Add baby spinach, broccoli, and cook for another 2 minutes or so. Finally, add garlic and cook for another 30 seconds or so. Finally, season with salt and pepper.
4. Whisk the eggs and egg whites, and stir in the vegetables. Then pour it into a muffin pan.
5. Finally, bake for 15-20 minutes until muffins are firm to touch.

12. Teriyaki Chickpea Rice Bowl

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

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

The most addictive teriyaki chickpeas served over rice and stir fried veggies all topped with delicious ginger peanut sauce.

Ingredients

• ¼ cup tamari (60 mL)
• ¼ cup maple syrup (60 mL)
• 1 tbsp rice wine vinegar (15 mL)
• 1 tbsp mirin (15 mL)
• 1 tsp fresh ginger (grated)
• 2 cloves garlic (grated)
• ¼ cup water (60 mL)
• 2 tsp cornstarch
• 1 540 mL can chickpeas, drained and rinsed (approx. 2.5 cups)
• 1/3 cup green onions (thinly sliced)
• 1/4 cup all-natural peanut butter (60 g)
• 1 tbsp tamari (15 mL)
• 2 tsp fresh ginger (grated)
• 1 clove garlic (grated)
• 1 tbsp rice vinegar (15 mL)
• 2 tsp sesame oil (10 mL)
• 1 tbsp maple syrup (15 mL)
• 1 tsp sambal oelek or chili garlic paste (optional, for heat (5 mL))
• 2-5 tbsp warm water
• pinch of salt (if needed (omit if using salted peanut butter))
• 2 tsp sesame oil
• 2 cups snap peas (227 g)
• 2 carrot (peeled, then cut into matchsticks (300 g))
• 1 red bell pepper (thinly sliced (140 g))
• 1 tsp sesame seeds
• 3 cups cooked rice
• thinly sliced green onions (for topping)
• sesame seeds (for topping)

Instructions

1. If you don’t have cooked rice on hand, start cooking your choice of rice now according to package instructions. Recommended to use 1/2-1 cup cooked rice per bowl but you can adjust that to your preference/nutritional needs.
2. In a small bowl, combine tamari, maple syrup, vinegar, mirin, ginger and garlic.
3. In another small bowl, whisk together the water and cornstarch.
4. Use a small blender or mini food processor to blend all of the ingredients until smooth, or combine in a bowl and whisk until smooth. Start with 2 tbsp water and slowly add more until you reach your desired consistency. It should be thick and creamy but pourable.
5. In a large wok or skillet, heat 2 tsp sesame oil and 2 tbsp water over medium heat. When the pan is hot, add the carrots, snap peas and peppers. Season with salt and pepper. Cover and cook for 4 min. Uncover and cook for another 2-3 min, stirring occasionally, until tender-crisp.
6. In the same pan, heat 2 tsp oil over medium-high heat (you may not need extra oil after cooking the veggies). Add the chickpeas. Cook for 2-3 min, stirring occasionally until golden-brown. Add the teriyaki sauce and mix well to coat the chickpeas.
7. Stir the cornstarch slurry then add it to the pan. Cook for 3-4 min, stirring often, until thickened. Stir in green onions.
8. Divide rice between bowls.  Top with the veggies and chickpeas. Drizzle ginger-peanut sauce over top. Sprinkle with sesame seeds and green onions.

13. Greek Chicken Meal Prep Bowls

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

Ingredients

• 1 lb chicken breast
• 2 cups cooked quinoa or brown rice
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, sliced
• 1/2 cup feta cheese, crumbled
• 4 cups romaine lettuce, chopped
• 1/2 cup tzatziki sauce
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. 1. In a small bowl, mix olive oil, lemon juice, oregano, salt, and pepper; marinate the chicken for 15-20 minutes.
2. 2. Grill or bake the chicken until fully cooked; rest for a few minutes, then slice.
3. 3. Assemble bowls with a base of greens and quinoa or rice, then add cucumber, tomatoes, olives, and feta.
4. 4. Top with sliced chicken and a dollop of tzatziki.
5. 5. Serve immediately or refrigerate for meal prep.

14. Chicken Burrito Bowls

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

Recipe details: Prep: PT15M · Cook: PT240M · Total: PT255M · Yield: [‘6’, ‘6 servings’]

With Mexican shredded chicken, rice, and your favorite toppings these Chicken Burrito Bowls are an easy dinner or lunch to pull together any day of the week. Perfect for meal prep!

Ingredients

• 2 pounds boneless skinless chicken thighs (, excess fat removed)
• 1 ounce taco seasoning ((homemade or store-bought 1 ounce packet))
• 1/2 cup salsa
• 4 cups cooked white rice
• 1 cup black beans (, drained and rinsed)
• 2 cups shredded iceberg lettuce
• 1 cup shredded Mexican cheese
• 1 tomato (, diced)
• 1/2 cup guacamole
• 1/4 cup sour cream
• 1 lime (, cut into wedges, for serving)

Instructions

1. Coat a 6-quart slow cooker with nonstick cooking spray. Add the chicken and sprinkle the taco seasoning and salsa over the top.
2. Cover and cook for 4-6 hours on the low setting. (Mine is usually done at 4 hours, but it could take longer. Check for an internal temperature of 165 degrees. You don’t want to over-cook the chicken or it will be dry.)
3. Remove lid. Using two forks, shred the chicken into bite-size pieces.
4. Evenly divide the rice into 6 bowls. On top of the rice, evenly divide the chicken mixture.
5. Top the chicken with beans, lettuce, cheese, tomato, guacamole, and sour cream.
6. Served with some lime wedges and enjoy.

15. Shrimp Egg Roll in a Bowl

Shrimp Egg Roll in a Bowl (Easy Low-Carb Recipe) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT20M · Yield: [‘4’, ‘4 servings’]

Shrimp Egg Roll in a Bowl is a low-carb and keto dinner the whole family will enjoy. Use coleslaw mix to make this easy recipe in 30 minutes.

Ingredients

• 1 pound shrimp (peeled and deveined, tail removed)
• 2 Tbsp olive oil (or avocado oil or canola oil)
• 1 cup onion (diced; small onion)
• 2 garlic cloves (pressed or minced)
• 1 Tbsp ginger (grated or minced )
• 3 Tbsp soy sauce, low-salt (or coconut aminos)
• 1 Tbsp rice vinegar (unseasoned or seasoned for a sweeter taste)
• 16 ounces coleslaw
• 1 Tbsp toasted sesame oil
• salt and pepper to taste
• sliced green onions or sesame seeds, optional (for garnish)

Instructions

1. Heat 2 Tablespoon of olive oil over medium-high heat. Add shrimp to skillet and stir to coat with oil. Arrange shrimp in a single layer and allow to cook for 3 minutes. Stir and cook for about 2-3 minutes more or until shrimp are pink and cooked through. Remove shrimp to serving plate, leaving behind excess oil and keep warm.
2. Add onions to the skillet and cook for about 5 minutes to soften. Add garlic and ginger and cook for 1 minute more. If there is no oil left in the skillet, then add another teaspoon.
3. Add coleslaw mix to the skillet. Stir and cook for about 5 minutes or until the cabbage is crisp tender.
4. Stir in cooked shrimp, soy sauce, rice vinegar, and sesame oil and cook for 1-2 minutes more.
5. Remove from heat, season with salt and pepper and top with green onions or sesame seeds, if using.

16. Pulled Pork Bowls

Pulled Pork Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

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

Leftover pulled pork mixes and mingles with avocado, cheese, juicy tomatoes, and fresh crisp lettuce in this pulled pork salad recipe.

Ingredients

• 1 lb. leftover pulled pork ((454 grams))
• 8 cups spring mix ((or your favorite lettuce))
• 6 ounces pepper jack cheese, shredded ((170 grams))
• 2 ounces drained pickled jalapenos ((57 grams))
• 2 cups grape tomatoes, halved
• 2 medium avocados, chopped
• 1 lime, juiced
• 1 cup frozen roasted corn ((heated))
• BBQ sauce and ranch dressing, to taste
• 2 tablespoons cilantro, finely chopped

Instructions

1. Chop the avocado and sprinkle it with fresh lime juice to help prevent browning. Halve the tomatoes and finely chop the cilantro. Heat the leftover pork and corn (I reheated each separately in the microwave).
2. Divide the lettuce between four bowls. Top the bowls with equal amounts of pulled pork, cheese, pickled jalapeno, tomatoes, avocado, and corn.
3. Drizzle the salad bowls with BBQ sauce and ranch dressing right before serving. Garnish with cilantro, and enjoy.

17. 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.

18. Butternut Squash Buddha Bowls

Butternut Squash Buddha Bowls 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’]

Butternut Squash Buddha Bowls feature arugula, quinoa, black beans, and apples in a tangy tahini lime dressing. Perfect for make-ahead meals!

Ingredients

• 3 cups butternut squash (peeled and cut in approximately 1-inch cubes)
• 1 Tablespoon extra virgin olive oil
• salt and pepper (to taste)
• ½ cup quinoa ((any color))
• 2 cups arugula ((or substitute baby spinach or kale))
• 1 15-ounce can black beans ((1½ cups), rinsed and drained)
• 1 apple (such as Honeycrisp, diced)
• ⅓ cup pumpkin seeds ((pepitas))
• ¼ cup tahini
• ¼ cup lime juice ((from approximately 2 limes))
• ¼ cup water ((use less for a thicker dressing))
• 1 clove garlic
• 1 Tablespoon pure maple syrup
• salt (to taste)

Instructions

1. Preheat the oven to 400°F.
2. Line a baking sheet with parchment paper. Add the butternut squash and drizzle with the olive oil and sprinkle with salt and pepper. Toss with you hands to evenly coat. Roast for 20 to 30 minutes until the squash is tender and lightly browned.
3. Meanwhile, prepare the quinoa according to the package directions. (See notes for Instant Pot directions.)
4. To make the Tahini Lime Dressing, blend all the dressing ingredients until very smooth using an immersion blender (recommended) or regular blender or whisk.
5. To make the Buddha Bowls, divide the arugula among four bowls. Add a quarter of the quinoa, black beans, butternut squash, and apple to each. Drizzle each bowl with Tahini Lime Dressing and top with a quarter of the pumpkin seeds. (The quinoa, black beans, and butternut squash can be served either warm or cold.)

19. Chickpea Salad

Chickpea Salad with Cucumber and Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT5M · Total: PT20M · Yield: [‘2’, ‘2 meal prep bowls’]

These vegan high protein chickpea salad bowls are delicious and nutritious. The recipe is great if you’re vegan and want to increase your protein intake naturally.

Ingredients

• 14 oz can of chickpeas (400g)
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp garlic powder
• ¼ tsp salt
• 2 cucumbers (diced)
• 3 medium tomatoes (diced)
• 1 small red onion (sliced)
• ½ cup parsley leaves (chopped)
• 1 garlic clove (smashed (1/2 tsp minced garlic))
• 1 ½ tbsp white wine vinegar
• 2 tbsp olive oil
• Salt and pepper

Instructions

1. Peel the garlic, use a garlic press to smash it. Mix white wine vinegar with olive oil and add garlic to it. Set aside.
2. Heat the olive oil in the frying pan, add dried chickpeas to it. Add cumin, paprika, garlic powder, and fry for around 5 minutes. Once finished, salt it.
3. Dice cucumbers, tomatoes, slice red onion, and chop parsley. Combine all the ingredients, add in the dressing we’ve mixed up before and mix the salad. Add salt and pepper to the taste.
4. If you’re using this recipe for meal prep, add in the salad into your storage containers. It should cover ¾ of the container and use the rest of the space for chickpeas.

20. Sweet Potato Casserole with Black Beans and Buckwheat

Sweet Potato Casserole with Black Beans, Kale and Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘8’, ‘8 servings’]

Enjoy this savory, comforting, vegan sweet potato casserole with black beans, kale, quinoa and roasted garlic sauce. It’s easy to assemble and perfect to make ahead.

Ingredients

• 3 medium-sized sweet potatoes (or 2 large ones)
• 2 tablespoons olive oil (divided)
• salt
• black pepper
• 3 sprigs rosemary
• 1 cup quinoa
• 2 cups water
• 2 cups kale (chopped)
• 2 cups black beans (cooked or canned )
• 1 cup roasted garlic sauce
• 2 slices of sourdough bread (or any gluten free bread)
• 3 tbsp vegan Parmesan (optional)

Instructions Roast sweet potatoes

1. Preheat the oven to 180 ºC or 350 ºF. Peels and dice sweet potatoes and transfer them to a baking tray. Drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper. Put rosemary sprigs on top. Roast for 25 minutes or until golden and cooked through.

Cook quinoa

1. Meanwhile, rinse and drain the quinoa. Put it in a saucepan and add water and 1/2 teaspoon salt. Bring to a boil over medium heat, then cover and simmer for 18 minutes.

Make the breadcrumbs

1. Heat a remaining tablespoon of olive oil in a skillet over medium-high heat. Break bread slices with your fingers into small pieces (you can use a grinder or chopper) and transfer them to the skillet. Add salt and black pepper and fry until golden and crispy, about 4 minutes, stirring occasionally.

Assemble the casserole

1. Transfer roasted sweet potatoes, buckwheat, kale and black beans to a baking dish. Add the roasted garlic dressing. Top with breadcrumbs. Optional: Sprinkle with vegan Parmesan on top for an extra savory flavor. Bake for 10 more minutes. Enjoy!

21. Spicy Mushroom Wrap

Spicy Mushroom Wrap for Breakfast is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘6’, ‘6 wraps’]

This mushroom wrap is spicy, creamy, and extra easy to make. A lovely wrap for a vegetarian and low-calorie diet.

Ingredients

• 2 tbsp olive oil
• 14 oz baby button mushrooms (400g (sliced))
• 2 garlic cloves (minced)
• 1 medium red onion (sliced)
• salt and black pepper (to taste)
• 5 oz greek yogurt
• 1 garlic clove (minced)
• 1/2 tsp Chilli flakes
• 1/2 tsp dried thyme
• 6 Wholemeal Weight Watcher tortilla wraps
• 1 cup baby spinach
• 2 medium tomatoes (sliced)
• 1 chilli (sliced)

Instructions

1. Add 2 tbsp of olive oil to the skillet and heat it over medium heat.
2. Add in mushrooms, garlic mince, and red onion. Continuously mix and saute for around 10 minutes.
3. Once mushrooms are fully cooked (browned around the edges), add salt and black pepper. Remove from heat.
4. In a bowl, mix greek yogurt, minced garlic, chili flakes, and dried thyme.
5. Spread the tortilla wraps. Cover with baby spinach to the right of the center, top with slices of tomatoes and chili. Pour over the mushroom mixture and top it all up with a spicy yogurt dip.
6. Gently roll up the wrap and cut it in a half before serving.

22. Noodle Bowl with Veggies

Noodle Bowl 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: [‘4’]

Noodle Bowl -An easy, healthy weeknight meal that can be made vegan and gluten-free, and is a veggie bowl that even non-vegetarians will love!

Ingredients

• 5 oz Soba/buckwheat noodles (or 1/2 package)
• 4 Tbsp coconut oil (divided)
• 3 cloves garlic (minced)
• 1 tsp fresh ginger (grated (can substitute 1/2 tsp ginger powder))
• 1 qt. mushrooms (sliced)
• 1 shallot (chopped)
• 1.5 cup broccoli florets
• 1 carrot (julienned or shredded)
• 3 stalks kale (de-ribbed and chopped)
• green onion (chopped, for garnish/topping)
• sesame seeds (for garnish/topping)
• .25 cup soy sauce
• 3 Tbsp olive oil
• 1 Tbsp lemon juice
• 2 tsp sesame oil
• 1 tbsp maple syrup ((or honey, if not vegan))
• 1 tsp Sriracha (or more if desired)
• 1 tsp grated ginger

Instructions

1. Cook noodles according to package directions.
2. Whisk together ingredients for the sauce in a small bowl, and set aside.
3. Melt 2 tablespoonful coconut oil in skillet or wok, over med-high heat. Add garlic and ginger. Cook for 1 minute.
4. Add in mushrooms and cook for about 5 minutes. Remove mushrooms from skillet.
5. Melt remaining 2 tablespoons coconut oil in skillet. Add shallots and cook about 3 minutes. Add broccoli, carrots and kale. Cook about 5 minutes.
6. Add mushrooms back to skillet and cook another 3 to 5 minutes, until veggies are tender.
7. Add the cooked noodles and the sauce to the skillet. Stir to coat. Cook about 2 minutes.
8. Serve in bowls topped with sesame seeds and green onion.

23. Low-Carb Mexican Meal Prep

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.

24. Chicken Burrito Bowls

Chicken Burrito Bowls 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 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

25. Green Veggie Bowl

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

Ingredients

• 3 cups cooked quinoa
• 2 cups roasted broccoli florets
• 2 cups roasted bell peppers (assorted colors)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 2 cups baby spinach
• 1 avocado, diced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• Salt and black pepper to taste
• 2 tablespoons chopped fresh parsley (optional)

Instructions

1. 1. Preheat any oven or chill to keep quinoa ready; prepare 3 cups of cooked quinoa for mixing.
2. 2. Roast broccoli and bell peppers: toss with a touch of olive oil, salt, and pepper; bake at 425F (218C) for 15–20 minutes until tender.
3. 3. In a large bowl, combine 3 cups cooked quinoa, 2 cups roasted broccoli, 2 cups roasted peppers, 1 cup cherry tomatoes, 1 cup cucumber, 2 cups spinach, and 1 avocado.
4. 4. Whisk together 2 tablespoons olive oil and 2 tablespoons lemon juice with a pinch of salt and pepper to form a bright dressing.
5. 5. Drizzle dressing over the bowl and toss gently; garnish with parsley if desired and serve.
6. 6. Adjust seasoning to taste and divide into four portions.

26. Mexican Cauliflower Burrito Bowl

Easy Vegetarian Veggie Burrito 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 people’]

Veggie burrito bowls with cauliflower rice are the perfect healthy lunch option that can be quickly assembled to take on the go or eat at home! All the flavors and simple ingredients as a burrito served up in a bowl!

Ingredients

• 1 small red onion (diced small)
• 1 medium red or orange bell pepper (diced small)
• ½ jalapeno (deseeded and diced small)
• ½ cauliflower head (about 5 cups grated)
• 1 teaspoon grapeseed oil (sunflower or other neutral oil)
• 1 cup corn (fresh)
• 1 teaspoon fresh lime juice
• 2 tablespoons cilantro (chopped)
• Salt and freshly ground black pepper (to taste)
• 1 can vegetarian refried beans
• 2 tablespoons cilantro (chopped)
• 1 cup salsa
• 1 avocado (diced)
• ½ cup shredded cheese
• 4 cups lettuce leaves (torn)
• 1 cup cherry tomatoes (cut in half)
• sour cream and lime wedges (optional)

Instructions Prep veggies

1. Cut up the cauliflower into large chunks. Working in small batches, place the cauliflower in a food processor and pulse in short bursts until it’s in small pieces similar to rice.
2. Heat the oil in a large skillet. When hot, add the red onion, red bell pepper and jalapeno and cook until it is slightly softened,
3. Add the cauliflower and fresh, cook for 3-5 minutes or until it is heated and slightly tender. Don’t overcook it. When it is ready, stir in the lime juice and cilantro. Add salt and pepper to taste.
4. Heat the beans to add to the burrito bowl.

Assemble the bowls

1. Start with lettuce, followed by the cauliflower rice and refried beans. Add salsa, avocado, cheese and cherry tomatoes. Garnish with cilantro, sour cream and lime wedges if desired.

27. Chicken Salad Meal Prep

Chicken Salad Meal Prep 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 meal prep bowls’]

Crunch, flavor, and convenience all rolled into one dish. Our chicken salad meal prep is here to prove that healthy eating can be exciting and easy!

Ingredients

• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika powder
• 2 lbs chicken breasts (skinless, boneless (cut into 1-inch cubes))
• sea salt and black pepper (to taste)
• 8 cups romaine lettuce (chopped)
• 1/2 red onion (finely chopped)
• 1/2 avocado (chopped)
• 1/2 English cucumber (sliced)
• 1 cup grape tomatoes (halved)
• 4 tbsp salad seed mix
• 1/4 cup extra virgin olive oil
• 1/4 cup Dijon mustard
• 3 tbsp honey
• 3 tbsp apple cider vinegar
• 1 tbsp lemon juice (freshly squeezed)
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• chopped dill

Instructions Chicken

1. Add olive oil to a frying pan and heat to medium-high heat. Add in the garlic powder, paprika powder and give it a stir.
2. Add in the chicken, salt it, and black pepper it.
3. Cook for 12-15 minutes until it’s fully done.

Dressing

1. Add all of the honey mustard ingredients into a jar and give it a good shake. Your dressing is done. It will last in the fridge for up to 3 weeks.

Meal Prep

1. Divide romaine lettuce, onion, avocado, cucumber, tomatoes, and salad seed mix into food containers.
2. Top up each food container with chicken.
3. Pour over the dressing. Keep in the fridge for up to 3-4 days and mix before eating.

28. Salsa Shredded Chicken Meal Prep

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

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

• 3 boneless (skinless chicken breasts (1lb, 450g))
• 16 oz mild salsa sauce (450g)
• 1/2 cup chicken broth
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 lb cauliflower floret (450g)
• ½ tsp salt
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

29. Berry Protein Overnight Oats

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

Recipe details: Prep: PT5M · Total: PT485M · Yield: [‘1’, ‘1 jar’]

These high protein overnight oats are sweet, acidic, and flavorful. It’s a quick overnight breakfast you can make just in 5 minutes and meal prep for the week.

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 tbsp vanilla protein powder
• 1/3 cup plain Greek yogurt
• 1/2 cup almond milk
• 1 tbsp pure maple syrup
• Pinch of salt
• 1/4 cup raspberries
• 1/4 cup blueberries

Instructions

1. Mix all the ingredients together except for berries. Add it into a glass jar or food container.
2. Top up with berries and put away into the fridge. Keep in the fridge for 8 hours.
3. Stir before serving.

30. Vegan Rice Bowl with Smoky Tempeh

Vegan Rice Bowl with Smoky Tempeh is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT5M · Total: PT35M · Yield: [‘4’, ‘4 servings’]

This vegan rice bowl with smoky tempeh makes for a great hot dinner and cold lunch on the go. Easy to make, high in protein, and absolutely delicious!

Ingredients

• 2-3 cups cooked brown rice
• 2 avocados
• 1 cup baked tempeh
• 1 ½ cup shredded carrots
• ½ cup tahini buddha bowl dressing
• Salt and black pepper to taste
• 1 tablespoon black sesame seeds to garnish
• Microgreens to garnish (optional)

Instructions

1. Evenly distribute brown rice, carrots and tempeh between the bowls. Cut avocados in halves, pit them and slice through. Scoop the slices with a tablespoon and put ½ avocado in each bowl.
2. Drizzle with tahini buddha bowl dressing. Season with salt and black pepper to taste. Garnish with black sesame seeds and microgreens (optional). Enjoy!

31. Keto Breakfast Sandwich

Keto Breakfast Sandwich is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘1’, ‘1 sandwich’]

This keto breakfast sandwich will be your savior when craving sandwiches on the keto diet. It’s full of flavors, sweet, savory, and very low in carbs.

Ingredients

• 2 beef burgers
• 1 large egg
• Salt & black pepper (to taste)
• 1/2 avocado (mashed)
• 8-10 slices of pickled cucumber
• A drizzle of yellow mustard
• 2 little gem lettuce leaves

Instructions

1. Wrap your beef burgers with plastic wrap and roll the meat. We want our patties to be a little larger and thinner.
2. Add some olive oil to a skillet, heat it up and cook beef burger patties for 2-3 minutes on each side. Add a pinch of salt and black pepper to the meat. Make sure it is fully cooked before removing it.
3. Pat the meat with a kitchen towel to get rid of excess fat.
4. Fry an egg over medium heat in a skillet. Sprinkle with salt and pepper.
5. Mash avocado and spread it on both of the patties. Afterward, add a fried egg on top of one of the patties (with the avocado side up), and cover with pickled cucumber.
6. Drizzle some yellow mustard and finish it up by covering with a lettuce leave. Finally, cover it with the second patty with the avocado side down.
7. That’s it! Enjoy your keto sandwich!

32. Korean Ground Beef and Rice Bowls

Korean Ground Beef and Rice 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: [‘6’, ‘6 servings’]

Korean Ground Beef and Rice Bowls is a healthy ground beef recipe full of vegetables and Asian flavored sauce, ready in 30 minutes.

Ingredients

• 1 pound ground beef (extra lean)
• 1 large onion (diced)
• 1-2 inch fresh ginger (minced)
• 2 large garlic cloves (minced)
• 1 tablespoon oil
• 1 large bell pepper (diced)
• 2 medium zucchini (diced)
• 1 small eggplant (diced)
• 1 tomato (diced (optional))
• 4-5 tablespoons soy sauce (I used Bragg’s liquid aminos)
• 1 tablespoon rice vinegar
• 3 tablespoons maple syrup or honey
• Ground black pepper (to taste)
• Pinch red pepper flakes
• 4 green onion sprigs (finely chopped)

Instructions

1. Cook rice as per package instructions. I usually make Instant Pot brown rice or Instant Pot basmati rice.
2. While rice is cooking, preheat wok or large deep non-stick skillet on medium heat. Add ground beef and cook breaking into pieces and stirring constantly, for about 5-7 minutes. Drain the fat.
3. Towards the end of browning ground beef, add onion, ginger and garlic. Cook for 2-3 minutes, stirring occasionally. Remove beef onto plate and return skillet to the stove.
4. Swirl oil to coat, add bell pepper and saute for 3 minutes, stirring occasionally. Add zucchini, eggplant and tomato; saute for another 5 minutes, stirring occasionally.
5. Add soy sauce, rice vinegar,  maple syrup, pepper and red pepper flakes. Stir and cook for 1 minute. Add cooked beef and stir. Turn off the heat and sprinkle with green onion; stir again.
6. Fluff rice with a fork and serve Korean ground beef over it.

33. Roasted Chickpea Snack Mix

Roasted Chickpea Snack Mix is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups canned chickpeas (or cooked chickpeas), drained and rinsed
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon chili powder (optional)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup almonds
• 1/4 cup pumpkin seeds
• 1/4 cup dried cranberries
• 1 tablespoon sesame seeds (optional)

Instructions

1. 1. Preheat oven to 400F (200C). Toss chickpeas with oil and spices until evenly coated; spread on a baking sheet.
2. 2. Roast 20–25 minutes, shaking once or twice, until chickpeas are crisp and lightly browned.
3. 3. Remove from oven and mix with almonds, pumpkin seeds, and cranberries; sprinkle sesame seeds if using.
4. 4. Let cool slightly and portion into four servings; store any leftovers in an airtight container.
5. 5. Serve as a crunchy snack or light accompaniment to meals.

34. 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.

35. Quinoa and Black Bean Salad

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

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘8’, ‘8 sides’]

Colorful and healthy Southwest Quinoa Salad with black beans, crunchy veggies, fresh cilantro, and tossed in a chili lime dressing!

Ingredients

• 1 cup dry quinoa (or 2.5-3 cups cooked quinoa)
• 14 oz can low sodium black beans (rinsed & drained)
• 2 bell peppers (diced)
• 1 cup corn (cooked or thawed)
• 1 bunch cilantro (finely chopped)
• 1/4 cup red onion (finely chopped)
• 1 jalapeno (seeded and minced)
• 1 garlic clove (grated)
• 2 large limes (juice of)
• 1/4 cup olive oil (extra virgin)
• 1 tsp cumin
• 1 tsp chili powder
• 1/2-3/4 tsp salt
• Ground black pepper (to taste)

Instructions

1. Cook quinoa as per package instructions. I like to cook quinoa with a ratio of 1 cup dry quinoa to 1.5 cups water. Unlike most packages that state 1:2 ratio. Bring to a boil, cook on low for 12 minutes, and let stand for 5 minutes. This way quinoa comes out less mushy. Or make Instant Pot quinoa.
2. While quinoa is cooking, chop the veggies.
3. In a large salad bowl, add black beans, bell peppers, corn, cilantro, red onion, jalapeno, garlic, lime juice, olive oil, cumin, chili powder, salt and pepper.
4. Fluff quinoa with a fork and add to the bowl. Stir salad gently to combine and serve cold or warm.

36. 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.

37. 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.

38. Vegan Sorghum Grain Bowl

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

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘2’]

Packed with wholesome nutrition and flavor, this vegan sorghum grain bowl is a perfect hearty vegan meal. Fresh tomatoes, roasted broccoli and beans, sorghum, avocado, and a tangy lemon tahini dressing make this a delicious healthy bowl.

Ingredients

• 1 tablespoon Olive oil
• 1 cup Cooked Sorghum
• 1 cup Cooked Cannellini Beans (or chickpeas )
• 2 cups Broccoli
• 1 cup Cherry Tomatoes (halved )
• 1 Avocado (pitted and peeled, sliced)
• 1/4 cup Pecans
• 1/2 teaspoon Garlic powder (divided)
• 1/4 teaspoon Salt
• 1/4 teaspoon Black Pepper
• 2 tablespoon Tahini paste
• 1 tablespoon Lemon juice
• 1/2 teaspoon Maple syrup
• 1 clove Garlic (minced)
• 2-4 tablespoon Water
• 1/4 teaspoon Salt (optional, adjust to taste)

Instructions

1. Preheat oven to 425°F. In a large baking tray, place the broccoli. Drizzle olive oil and add salt, pepper, and garlic powder. Mix well. Bake for 15-20 minutes stirring halfway through. You can also cook in the air fryer at 380°F for 6-8 minutes.
2. Cook sorghum according to package directions or in the instant pot.
3. Use canned cannellini beans or use dry beans and cook them in the instant pot or stovetop.
4. Mix together all the dressing ingredients in a small mason jar.

Assemble the buddha bowls

1. Divide broccoli in two serving bowls.Divide cooked sorghum, cannellini beans and halved cherry tomatoes into each bowl.
2. Add half avocado and pecans to each bowl. Drizzle with the lemon tahini dressing. Enjoy!

39. Hawaiian Pizza Chicken Meal Prep

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

Recipe details: Prep: PT15M · Cook: PT24M · Total: PT39M · Yield: [‘4’, ‘4 meals’]

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.

Ingredients

• 4 medium Chicken Breast (*Nutrition calculated using 1 pound)
• 1 tbs italian seasoning
• salt & pepper (to taste)
• 3/4 cup pizza sauce
• 1 cup Shredded Mozzarella Cheese (*we used full fat )
• 1/2 cup Canadian bacon or ham (choped)
• 1/2 cup pineapple (diced)
• parmesan & red pepper flakes (for garnish, optional)
• 2 cups Broccoli (steamed)

Instructions

1. Preheat oven to 425 degrees F.
2. Add chicken breasts to a baking dish, and season both sides with sea salt, pepper, and Italian seasoning.
3. Bake chicken for 18 minutes, until it’s slightly undercooked.
4. Top chicken breasts with pizza sauce, sliced or shredded mozzarella, ham and pineapple. Return to oven to bake for another 10-12 minutes, until the cheese is starting to brown and bubble.
5. Serve with steamed broccoli.

40. Quinoa Hummus Bowl

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

Recipe details: Prep: PT15M · Total: PT15M · Yield: 4

This Quinoa Hummus Bowl combine quinoa, chickpeas, spinach, cucumbers, tomatoes, Lettuce, onions, olives, and hummus for a healthy and satisfying Mediterranean meal. High protein, healthy, vegan, flavorful & great for meal prep too!

Ingredients

• 15 ounce can chickpeas
• 3 tablespoons lemon juice
• 2 tablespoons tahini
• 2 garlic cloves
• ½ teaspoon salt
• Few tablespoons water- cold
• 2 cups baby spinach
• ½ red onion- sliced
• 2 mini cucumbers- sliced
• 2 tomatoes- cut into bite size chunks or cherry tomatoes
• 1 cup cooked chickpeas
• ½ cup olives- pitted
• Extra virgin olive oil for serving
• 1 cup Romain lettuce- chopped
• 1 cup uncooked quinoa- rinsed under cold water
• 1 1/2 cups water
• pinch of salt

Instructions

1. Add washed anddrained quinoa, salt, and cold water to a saucepan.
2. Bring to a boil. Reduce heat to low, cover, and allow to simmer for 12-15 minutes, until all the water is gone. Remove from heat and let it sit covered for 5 minutes.
3. Fluff the quinoa with a fork. Allow it to cool while you make the hummus and prep the veggies.

41. Chicken Quinoa Bowls

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

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

These Greek Chicken Bowls are loaded with Mediterranean flavors, finished with tzatziki sauce and pita bread, and ready in 30 minutes!

Ingredients

• 2 large boneless skinless chicken breasts (sliced in half lengthwise (1 pound))
• 1 tablespoon olive oil (extra virgin)
• 1/2 small lemon (juiced (1 tablespoon))
• 1 small garlic clove (grated)
• 1 teaspoon oregano (dried)
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 cups plain Greek yogurt (2% fat or higher)
• 3/4 long English cucumber (grated on medium holes of a box grater)
• 1/2 medium lemon (juice of or 2 tablespoons)
• 3 tablespoons olive oil (extra virgin)
• 3 small garlic cloves (grated)
• 2 tablespoons fresh dill (finely chopped)
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 cups brown rice (cooked)
• 2 cups grape or cherry tomatoes (halved)
• 1/2 long English cucumber (chopped)
• 1/2 cup Kalamata olives
• 1/4 cup red onion (thinly sliced)
• 1/2 cup feta cheese (crumbled)
• 4 pitas (cut into wedges)
• 1/2 small lemon (cut into wedges)

Instructions

1. Prep: Cook rice and chop vegetables and pita for serving. Set aside.
2. Marinate the chicken: In a medium bowl, add olive oil, lemon juice, oregano, garlic, salt and pepper. Whisk with a fork. Add chicken, toss to coat evenly, cover and refrigerate until ready to cook. The longer you marinate, the deeper the flavor.
3. Make tzatziki sauce: Place grated cucumber in the center of a cheesecloth or linen kitchen towel, twist into a ball and squeeze very well until dry. In a medium bowl, add squeezed cucumber, Greek yogurt, lemon juice, olive oil, dill, garlic, salt and pepper. Stir well, cover and refrigerate.
4. Cook the Greek chicken: Preheat large non-stick skillet on medium heat and add 1 tablespoon of oil. Add chicken, cook for 5 minutes per side or until thermometer inserted in the center registers 165F. Transfer to a cutting board, let rest covered for 10 minutes and cut into bite-sized pieces.
5. Assemble the Bowls: To serve, in each bowl place cooked rice, chicken, cucumbers, tomatoes, olives and red onion. Sprinkle with feta cheese and add generous dollop of tzatziki, pita bread and a lemon wedge. You can add whatever else you like. Enjoy!

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.