31 Sunday Meal Prep Ideas to Eat Healthy This Week

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. 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.

2. Stuffed Peppers

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

Ingredients

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked white rice
• 3/4 pound ground beef or turkey
• 1/2 cup finely chopped onion
• 2 cloves garlic, minced
• 1 cup marinara sauce
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese (optional)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• 1/2 cup water (optional, for baking)

Instructions

1. 1. Preheat oven to 375°F (190°C). Prepare the peppers by cutting off the tops, removing seeds, and rinsing the insides; set aside.
2. 2. In a large skillet, heat olive oil over medium heat. Sauté onion until translucent, about 3-4 minutes. Add garlic and cook 30 seconds more.
3. 3. Add ground beef to the skillet; cook until browned and no longer pink. Drain excess fat.
4. 4. Stir in oregano, basil, salt, and pepper. Add cooked rice and half of the marinara sauce; mix until well combined.
5. 5. Spoon filling into each pepper cavity and arrange peppers upright in a baking dish. Pour remaining marinara around the peppers and add water to the dish, if using.
6. 6. Cover with foil and bake for 35-40 minutes, or until peppers are tender and filling is heated through.
7. 7. Uncover, sprinkle mozzarella and Parmesan on top, and bake uncovered for 8-12 minutes more, until cheese is melted and bubbly.
8. 8. Remove from oven and let stand 5 minutes before serving. Garnish with fresh parsley if desired.

3. Air fryer Turkey Meatballs

Air fryer Turkey Meatballs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound ground turkey
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 garlic cloves, minced
• 1/4 cup finely chopped onion
• 2 tablespoons chopped parsley
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Oil spray or 1 teaspoon olive oil for greasing

Instructions

1. 1. In a bowl, combine ground turkey, breadcrumbs, Parmesan, egg, garlic, onion, parsley, oregano, salt, and pepper. Mix until just combined; avoid overworking.
2. 2. Form about 20 meatballs, each roughly 1 to 1 1/2 inches in diameter.
3. 3. Preheat the air fryer to 190°C (375°F). Lightly grease the basket.
4. 4. Arrange meatballs in a single layer; cook 9–11 minutes, shaking halfway, until browned and cooked through (internal temperature 165°F/74°C).
5. 5. Serve with marinara, tomato sauce, or as part of a bowl.

4. Greek Chicken Meal Prep Bowl

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

Ingredients

• 1 lb (450 g) chicken breast, cut into strips
• 1 tablespoon olive oil
• 2 tablespoons fresh lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme (optional)
• 1 cup cooked quinoa or brown rice
• 1 cup chopped cucumber
• 1 cup halved cherry tomatoes
• 1/2 cup black olives, sliced
• 1/3 cup feta cheese, crumbled
• 1/2 cup tzatziki sauce
• Salt and pepper to taste
• Fresh parsley, for garnish (optional)

Instructions

1. 1. In a bowl, whisk olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. Add chicken strips and toss to coat. Let marinate 15–30 minutes.
2. 2. Sauté chicken in a skillet over medium-high heat until cooked through and lightly browned, about 6–8 minutes.
3. 3. Cook quinoa or rice according to package directions and fluff.
4. 4. Assemble bowls with a base of quinoa/rice, then top with chicken, cucumber, tomatoes, olives, feta, and tzatziki.
5. 5. Garnish with parsley if desired and portion into 4 bowls.

5. Pulled pork Burrito Bowl

Freezer Friendly Pulled Pork Burrito Bowls for Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT5M · Total: PT10M · Yield: [‘1’, ‘1 Bowl’]

Pulled Pork Burrito Bowls are a great way to use leftover pulled pork. This is an easy, freezer friendly meal prep for one or the whole family. Freeze the base and add fresh toppings right before eating for a delicious hot lunch or dinner meal prep option.

Ingredients

• ¾ cup cooked rice
• ¾ cup BBQ pulled pork
• ½ cup corn
• ½ cup black beans
• Shredded cheddar cheese
• Salsa
• Sour cream
• Guacamole
• Wedge of lime
• Pickles onions
• Cooked vegetables (like onions, mushrooms, peppers)
• Hot sauce

Instructions

1. Layer the ingredients for the base in the order they are listed in a freezer safe food storage container.
2. Freeze for up to three months.
3. To defrost overnight, add cheese or already cooked vegetables and thaw in the fridge. Before leaving for work, pack toppings separately.
4. When you’re ready to eat the burrito bowl, microwave the base for 2 minutes. Stir after the first minute to ensure it warms up evenly and cheese is melted. Add toppings as desired after heating.
5. To defrost from frozen, add cheese and cooked vegetables and microwave for 2 minutes. Stir and microwave for 1-2 more minutes until cheese is melted. Add toppings as desired after heating.

6. Kiwi Chia Pudding

Kiwi Chia Pudding is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups (480 ml) milk of choice (dairy or plant-based)
• 1/2 cup (90 g) chia seeds
• 1 medium kiwi, peeled and pureed (for kiwi flavor in the pudding)
• 2 tablespoons maple syrup or honey, adjust to taste
• 1 teaspoon vanilla extract
• Pinch of salt
• 2 kiwis, peeled and diced (for topping)

Instructions

1. 1. In a mixing bowl or jar, whisk the milk with vanilla, syrup, and a pinch of salt until smooth. Blend the kiwi and stir it into the milk mixture until fully incorporated.
2. 2. Add the chia seeds and stir to ensure even distribution. Let the mixture sit for 5–10 minutes, then whisk again to break up any clumps.
3. 3. Cover and refrigerate for at least 4 hours or overnight, allowing the chia to thicken the mixture into a pudding. Give it a quick stir before serving.
4. 4. Divide the pudding among four serving glasses or bowls and top each portion with the diced kiwis. Serve chilled.

7. Bacon and Vegetable Egg Casserole

Bacon and Vegetable Egg Casserole 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’]

Easy to make and so tasty this bacon and vegetable egg casserole is a perfect make ahead breakfast.

Ingredients

• 12 large eggs
• 1/2 cup full fat coconut milk
• 1 tsp sea salt ((more or less to taste))
• 1/2 tsp black pepper ((more or less to taste))
• 2 tomatoes, chopped
• 2 sweet bell peppers, chopped
• 2-3 large handfuls of fresh spinach
• 12 pieces cooked bacon, chopped
• 3/4 cup chopped green onion
• 1-2 tbsp coconut oil ((for greasing the pan))

Instructions

1. Preheat your oven to 375F.
2. In a large bowl add the eggs, coconut milk, salt and pepper and whisk together with a fork or whisk until smooth.
3. Add the chopped vegetables and bacon to the bowl and stir well to combine all the ingredients.
4. Grease a 13″ x 9″ glass or ceramic baking dish with coconut oil.
5. Pour the egg and vegetable mixture into the baking dish and spread the ingredients evenly until smooth.
6. Place the baking dish in the oven and bake for ~35 minutes, until the top is firm and the casserole is cooked through.
7. Remove the casserole from the oven and let it cool for a few minutes.
8. Cut the casserole into desired sized pieces and serve and enjoy! 

8. Keto Greek Salad

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

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

This simple and delicious Mason Jar Keto Greek Salad is an easy grab-and-go meal that’s packed with nutritious vegetables! Perfect for meal prepping!

Ingredients

• 1-2 Cucumbers ( chopped)
• 1 cup Grape or cherry tomatoes (halved)
• 20-30 Green olives (sliced)
• 2 ounces Feta cheese (crumbled)
• ¼ Red onion ( thinly sliced)
• 3 ½ Tablespoons Olive oil
• 2 Tablespoons Red wine vinegar
• ¼ teaspoon Oregano
• 1 teaspoon Minced garlic
• Fresh lemon juice (to taste)
• Salt and pepper (to taste)

Instructions

1. Wash, dry, and cut up your veggies.
2. Add the salad ingredients to large mixing bowl and toss to combine.
3. In a separate mixing bowl, whisk together dressing ingredients.
4. Pour dressing over the salad, and stir well so that everything is coated in dressing.
5. Scoop salad into mason jars and keep refrigerated until serving.

9. Low Carb Chicken Meal Prep Bowl

Chicken Meal Prep Bowls 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’, ‘4 People’]

These chicken meal prep bowls have been part of my weekly routine for years. On Sunday afternoons, I season chicken breast with paprika and oregano, sear it until golden, make a batch of creamy Parmesan mashed cauliflower, and sauté zucchini, red pepper, and red onion in the same pan. Everything gets portioned into four containers, and just like that, we have real food ready for the whole week. No deciding what to cook at 6pm, no takeout temptation, just open the fridge and eat.

Ingredients

• 2 chicken breasts
• 1 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 1 teaspoon onion powder
• salt and pepper
• 1 medium cauliflower (cut into florets)
• ¼ teaspoon garlic clove (minced)
• 1 ½ tablespoons butter
• ¼ cup Parmesan cheese (shredded)
• salt and black pepper to taste
• 1 tablespoon olive oil
• ½ tablespoon butter
• 2 cups zucchini (chopped)
• 2 cups red bell pepper (chopped)
• 2 cups red onions (chopped)
• 1 teaspoon garlic powder
• Salt and black pepper

Instructions FOR THE CHICKEN:

1. Cut the chicken breasts into thinner cut by placing chicken breast on a cutting board. Hold it flat with one hand. Using a sharp knife, slice the chicken breast horizontally into two even pieces*.
2. Heat the oil in a medium skillet over medium-high heat. In a medium bowl, place the chicken with olive oil, oregano, paprika, onion powder, salt, and pepper. Toss everything together.
3. Place seasoned chicken breast in the pan. Cook for about 5 minutes per side, turning once. Chicken will be ready when it gets the internal temperature of 165˚F. Transfer the chicken breasts to a plate.

FOR THE MASHED CAULIFLOWER

1. Fill a large pot with about 2 cups of water, and bring it to a boil. Then, place a steamer basket in the bottom of the pot. Add the cauliflower florets to the steamer basket.
2. Cover the pot, and steam until the cauliflower is fork-tender, about 6-8 minutes. Remove from the heat, uncover the pot and let the cauliflower cool for 3-5 minutes.
3. Place the steamed cauliflower and garlic in a food processor or blender jar, and puree/blend until the cauliflower is completely smooth.
4. Transfer to a bowl, add the butter, Parmesan, salt, and ground black pepper, and stir well to combine. Set aside.

FOR THE VEGGIES

1. In the same skillet you seared chicken breast, heat oil and butter. Add onions, bell pepper and zucchini. Saute them until tender. It’s about 4-5 minutes. Season with garlic powder, salt and pepper. Mix to combine.

MEAL PREPPING:

1. Place an even amount of chicken, veggies, and mashed cauliflower into 4 glass containers. Cover with the lid, and place in the fridge for up 4 days. Heat in the microwave for about 1½ – 2 minutes. The time depends on the power of your microwave.

10. Red Kidney Bean Burger Bowls

Red Kidney Bean Burger Bowls (High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT14M · Total: PT154M · Yield: [‘4’, ‘4 meal prep bowls’]

These vegetarian burger bowls are so delicious. Red kidney bean burgers are easy to make and are full of flavors. With the addition of the vegetables, you’ll stay full for the day to come!

Ingredients

• 16 oz can red kidney beans (rinsed and drained)
• 1/2 red bell pepper
• 1/2 cup scallions (chopped)
• ½ cup parsley
• 4 cloves garlic (peeled)
• 1 large egg
• 1 tbsp cumin
• 1/2 tsp salt
• 1/2 tsp chilli powder
• 1/2 cup quick oats
• 1 large carrot (or 2 small carrots)
• 1 red onion
• 4 beets
• 2 cups radishes
• 2 avocados
• 4 cups arugula
• 2 cups cherry tomatoes
• ½ English cucumber
• 2 cups green peas (drained)
• 4 tbsp Caesar dressing

Instructions Burgers:

1. Drain red kidney beans, wash them and dry them as well as you can. You don‘t want them to be moist. Otherwise, the burgers will fall apart.
2. Mash the beans in a bowl until it forms a consistent paste.
3. Get a food processor and add bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chilli powder to it. Pulse it. Then, add oats and an egg. Pulse it again.
4. Afterward, add in mashed red kidney beans and give it a pulse until one smooth texture.
5. Divide the mixture into 4 patties. If the patties are too wet, add more oats. Keep them on a flat surface with parchment paper on it. Then, freeze for 2 hours.
6. Heat up a skillet, lightly oil it, and cook these burgers patties for 7 minutes on each side.

Salad:

1. Grate carrots and beets. Slice red onion, avocados, cucumber, and cherry tomatoes. Cut radishes in halves. Drain your green peas.

Servings:

1. Divide vegetables equally into food containers. Top each bowl with black bean burger we‘ve just made and cover in Caesar dressing.

11. Sweet Potato Shepherd’s Pie

Sweet Potato Shepherd’s Pie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [‘4’]

Comforting, cozy and packed with vegetables, this wholesome dinner is great for meal prep and busy weeknights. A sweet potato take on a classic casserole, it is sure to be a family favorite.

Ingredients

• 2 lbs sweet potatoes (large diced, about 6 cups)
• 2 tbsp butter
• 1 lb extra lean ground beef (or ground lamb, turkey or chicken)
• 1 medium yellow onion (diced, about 1 cup)
• 1 green bell pepper (diced, about 1 cup)
• 1 medium zucchini (quartered and sliced 1/4 inch thick, about 2 cups)
• 2 large carrots (diced, about 2 cups)
• 4 cloves garlic
• 1 tsp dried thyme
• 1 tsp chili powder
• 1 tsp fine sea salt (divided)
• 1/2 tsp black pepper (divided)

Instructions

1. Steam or boil sweet potatoes until tender. Once cooked, mash with butter and 1/4 tsp each salt and black pepper until smooth. Set aside.
2. Meanwhile, add the beef, onions and vegetables to a large skillet. Cook over medium heat, stirring frequently to crumble the beef, until the meat is cooked through and the vegetables are softened, about 10-15 minutes.
3. Reduce the heat to medium low and stir in the garlic for 1 minute follow by the remaining 3/4 tsp salt, 1/4 tsp of pepper and seasonings.
4. To a 3 quart or similar size casserole dish, add the meat mixture and then top with the mashed sweet potatoes.
5. Bake at 375 °F for 15 minutes, covering for the first 10 minutes and then removing the cover for the last 5.
6. Serve.

12. Quinoa Casserole

Easy Black Bean Quinoa Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT25M · Total: PT55M · Yield: [‘8’, ‘8 servings’]

Looking for an easy, yet tasty casserole to cook this week? You’re going to love this black bean quinoa casserole. It’s packed with veggies including butternut squash, sweet potatoes, and red bell peppers so it really delivers on flavor!

Ingredients

• 1 cup of uncooked quinoa
• 12 ounces of ½-inch cubed butternut squash
• 3 small carrots (sliced)
• 1 small sweet potato (cut into ½-inch cubes)
• 4 garlic cloves (divided)
• 1 Tablespoon of miso paste
• 2 Tablespoons of veggie broth
• 2 Tablespoons of nutritional yeast
• 1 teaspoon of stone-ground mustard
• ½ teaspoon of onion powder
• ¼ teaspoon of salt
• 1 large jalapeño (diced)
• ¾ medium red pepper (diced)
• 15 ounces of black beans (drained and rinsed)
• 15 ounces of canned corn (drained and rinsed)

Instructions

1. Cook quinoa according to package directions, and set aside.
2. Steam butternut squash, carrots, sweet potato, and 3 garlic cloves in a steamer basket (or however you steam).
3. When cooked, add all steamed veggies to a blender or food processor along with remaining garlic clove, miso paste, veggie broth, nutritional yeast, ground mustard, onion powder, and salt. Blend until smooth.
4. Mix the sauce into the quinoa along with jalapeño, red pepper, beans, and corn and put into an oven-safe dish.
5. Bake at 375 degrees F for 25 minutes.

13. Freezer Chicken Soup

5-Minute Freezer Chicken Soup for Easy Meal Prep! is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘6’, ‘6 people’]

This freezer chicken soup couldn’t be easier! Prep in 5 minutes, freeze, and you’ve got a fast, hearty, and healthy dinner in a busy day! Click for video!

Ingredients

• 12 chicken breast tenderloins
• 4 cups chicken broth
• 1 cup carrots (chopped)
• 1 cup celery (chopped)
• 1 tablespoon butter
• 2 tablespoons garlic powder
• 1/2 teaspoon salt
• 1 pinch black pepper

Instructions

1. Combine all ingredients in a freezer safe gallon bag. Store in the freezer until you’re ready to cook and serve.
2. To reheat, set bag under running water for a few minutes to loosen the frozen soup from the sides of the bag. 
3. Open bag and carefully turn upside down in a large stock pot. The bag should slide right off. (If not, try running under water for a couple more minutes or cut the bag away with kitchen shears).
4. Once you’ve removed the plastic bag, turn on burner to medium heat and cover pot. Cook covered for about 30 minutes. Check occasionally and reduce heat when soup reaches a boil.

14. 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: PT20M · Total: PT30M · Yield: [‘4’]

A tangy hot sauce coating protein-packed chicken, along plenty of fresh veggies and garnished with creamy avocado all over a bed of fluffy white rice. This Buffalo Chicken Rice Bowl is a hearty meal, perfect for meal prep, that you’re going to want to make again and again.

Ingredients

• 1 lb Chicken breast (cubed)
• 1 tsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion power
• ½ tsp black pepper
• 1 cup franks buffalo sauce
• 1 cup jasmine rice
• 1 cup Mini bell peppers (sliced)
• 1 cup Carrots (shredded)
• 1 cup Celery (diced (~4 stalks))
• 1 tbsp honey
• 1 tbsp rice wine vinegar
• 1 tsp olive oil
• 2 tbsp Green onion
• Ranch dressing
• Creamy buffalo dressing
• 1 Avocado (ripe, cubed)

Instructions

1. Cook the chicken. Heat a skillet to medium heat and add olive oil. Once warm, add the cubed chicken and allow to cook for 4-5 minutes before flipping.
2. Stir and add the seasonings (garlic powder, onion powder, paprika, and pepper). Continue to cook for a few minutes until the chicken reaches an internal temperature of 165F.
3. While the chicken cooks, make the rice according to box/bag instructions.
4. In a mixing bowl, do a quick-pickle on the veggies by adding shredded carrots, sliced mini bell peppers, diced celery with honey, rice wine vinegar, and olive oil. Set aside until ready to use.
5. Build the bowls: scoop cooked rice (~½ cup cooked), pickled vegetables (~ 1 ½ cups), buffalo chicken (¼ of total, and ½ avocado diced. Garnish with a healthy drizzle of ranch & creamy buffalo sauce! Mix all together to enjoy

15. Beef and Sweet Potato Skillet

Tex-Mex Ground Beef and Sweet Potato Skillet 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’]

An easy one-pan meal including ground beef and sweet potatoes with a Southwestern flair that everyone will love.

Ingredients

• 1 tablespoon extra virgin olive oil
• 1/2 large red onion (finely chopped)
• 1 pound ground beef
• 2 cloves garlic (minced)
• 1 1/2 teaspoons cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• salt and pepper to taste
• 1 large red bell pepper (finely chopped)
• 4 ounce can green chiles (drained)
• 2 cups peeled and finely chopped sweet potatoes (about 1 large potato)
• 15 ounce canned diced tomatoes (fire roasted if desired)
• 1/4 cup water
• 1/2 cup grated cheddar cheese
• Fresh cilantro for garnish (optional)
• Sliced avocado for garnish (optional)
• Lime wedges

Instructions

1. Place the olive oil in a large skillet over medium-high heat. Once hot, add the onion and ground beef. Cook until the beef is browned, breaking up into smaller pieces with a spatula.
2. Add minced garlic and spices and stir to combine letting cook for about 1 minute until fragrant.
3. Add the bell pepper, green chiles, sweet potatoes, tomatoes and water. Stir to combine then cover with a lid and reduce heat to a low simmer. Cook for about 15 minutes or until sweet potatoes are fork tender.
4. Remove the lid, top with the cheddar cheese then cover again with the lid until melted, about 1-2 more minutes.
5. Garnish with fresh cilantro, sliced avocado and serve with lime wedges.

16. Breakfast Strata

breakfast strata with apples, sausage and fennel is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT40M · Cook: PT1H10M · Total: PT1H50M · Yield: 8

This breakfast strata is made with soft buttery brioche, bites of salty sausage, cheesy strands of gruyere and sweet chunks of apple and fennel. It’s the perfect holiday breakfast for friends and family.

Ingredients

• 1/2 pound brioche (6 cups), cut into 1” cubes
• 1 tbsp olive oil
• 1 pound sweet Italian sausage, casings removed
• 2 tbsp butter
• 1 bulb fennel, diced
• salt and freshly ground pepper
• 2 granny smith apples, peeled and diced
• 3 cups milk
• 4 large eggs
• 2 egg yolks
• 8 ounces (2 cups) coarsely grated Gruyere, divided

Instructions

1. Butter a 3-quart baking dish (or 9” x 13”) and a large piece of foil.
2. If making the strata for the next day, preheat oven to 250°F. Place bread on a rimmed baking sheet and bake until just barely starting to crisp and brown, 5 to 10 minutes. Transfer to a large bowl. If making strata for that day, transfer un-toasted bread cubes to a large bowl.
3. Heat oil in a large skillet over medium-high heat and add sausage, breaking up with a wooden spoon and stirring occasionally, until browned and cooked through, 8- 10 minutes. Transfer with a slotted spoon to paper towels to drain.
4. Wipe out oil from pan, lower heat to medium and melt butter. Add fennel and season with salt and pepper. Cook, stirring and scraping any bits from the pan, until softened and just beginning to brown, about 5 minutes. Add apples and cook until softened, 3- 4 minutes. Transfer to bowl with bread along with drained sausage and let cool completely.
5. Add all but 1/4 cup of gruyere to bread, fennel and apples, toss to combine and transfer to prepared pan.
6. In a large bowl, whisk milk, eggs, egg yolks and 1 1/2 tsp salt and pepper until smooth. Pour over the top of the bread mixture and press bread down to make sure it’s well coated in liquid. Sprinkle with remaining 1/4 cup gruyere, cover tightly with buttered foil, and let unbaked strata rest on the counter for at least 30 minutes while the oven preheats. If you’re planning on baking it the next day (and you toasted your bread!), store in the refrigerator overnight. Remove from refrigerator 30 minutes prior to baking.
7. Preheat the oven to 350°F. Bake strata for 20 minutes, remove the foil, and continue baking until the custard is set and the top is browned, another 15 to 30 minutes depending on the depth of your pan. The strata is done when the center doesn’t jiggle when shaken. Remove from the oven, let cool at least 5 minutes, and serve.

17. Zero Freestyle Points Healthy Chicken

Zero Freestyle Points Healthy Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 teaspoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 medium zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 cup low-sodium chicken broth
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon dried thyme
• Salt and black pepper to taste
• Fresh parsley for garnish (optional)
• Lemon wedge for serving (optional)

Instructions

1. Prepare and measure all ingredients: pat the chicken dry, chop vegetables, and measure the broth and spices.
2. Heat a large skillet over medium heat and add the olive oil. Sauté the chicken pieces in the oil until lightly browned on all sides, about 4–5 minutes. They do not need to be fully cooked through yet.
3. Add the onion and garlic to the skillet and cook until the onion is translucent, about 2–3 minutes. Stir in the red and green peppers and the zucchini; cook until the vegetables begin to soften, about 3–4 minutes.
4. Add the cherry tomatoes, chicken broth, oregano, paprika, and thyme. Bring to a simmer, then reduce heat and cook covered for 6–8 minutes, until the chicken reaches a safe internal temperature and the vegetables are tender.
5. Taste and adjust salt and pepper. Garnish with fresh parsley and serve with a squeeze of lemon if desired.

18. Chicken Farro Salad

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

19. Vegetarian Moussaka

Aubergine and Lentil Vegetarian Moussaka is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Total: PT50M · Yield: [‘2’]

This healthy high protein vegetarian moussaka is a true veggie delight with Greek soul and full of flavour and texture!

Ingredients

• 9 oz eggplant ((without the base))
• 1 tsp olive oil
• ½ white onion ((diced))
• 2 clove garlic ((minced))
• 1 tsp oregano, dried
• ½ tsp cinnamon
• 1 bay leaf
• 1 tbsp tomato puree
• 1 can tomatoes, diced ((1 can = 400g))
• 1 ½ cups lentils, cooked ((or canned, 1.5 cups = 1 can))
• 1 tbsp soy sauce
• ¼ cup water
• Salt to taste
• 1 ½ tsp sugar
• 4 oz low fat mozzarella ((grated))

Instructions

1. Preheat the oven to 400 F, 200 C.
2. Cut the eggplant into 3mm-5mm slices. Place on a baking sheet and sprinkle with salt. Allow to rest.
3. Meanwhile, in an ovenproof medium-large pan (a frying pan, for example), heat the olive oil over medium heat.
4. Now add cinnamon powder, oregano, bay leaf, and tomato puree. Mix and cook for 1 minute.
5. Add onion and garlic, cook until softened. Add diced tomatoes, cooked lentils, soy sauce, water, salt and sugar. Take it to a boil and then simmer for 8 minutes, the sauce should be consistent and thick.
6. Take the eggplant slices and remove the salt by washing them well with water. Place half the eggplant slices into the sauce, pushing them so they sink to the bottom and create a base (you shouldn’t be able to see their surface). Then add the remaining eggplants on top to create the second layer.
7. Take the pan to the oven and bake for 25 minutes. Remove the pan from the oven, sprinkle grated mozzarella on top and take back for another 10 minutes. During the last few minutes turn the broiler on to brown the top.
8. Take out and serve immediately. You can also cool this and reheat it in the oven.

20. Zucchini Egg Muffins

Zucchini Egg Muffins is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT16M · Total: PT26M · Yield: [’10’, ’10 muffins’]

Zucchini egg muffins are small muffin-shaped frittatas filled with cheese, onions, and shredded zucchini. Perfect for breakfast on the go, these egg muffins can be made ahead for the entire week.

Ingredients

• 6 large eggs
• 1 cup grated zucchini (liquid squeezed out)
• 1 cup grated sharp cheddar cheese
• 2 green onions (diced)
• 1/2 teaspoon salt
• 1/4 teaspoon dried basil
• 1/4 teaspoon pepper

Instructions

1. Preheat oven to 350℉. Line a muffin pan with reusable silicone liners, paper liners lightly coated in cooking spray, or use a silicone muffin pan. Set aside.
2. In a large bowl, whisk together eggs. Add shredded zucchini, cheese, onions, salt, basil, and pepper. Stir to combine. Divide egg mixture between 10 muffin tins, filling 2/3 of the way full.
3. Bake for about 16-20 minutes, or until muffins are set in the center. Remove from oven and allow to cool in the pan for a few minutes (until pan can easily be handled) before carefully removing.

21. Lemon Chicken and Veggies

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

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

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

Ingredients

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

Instructions

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

22. Chicken Grain Bowls

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

Ingredients

• 1 lb (450 g) boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• 1 cup dry quinoa (yields about 3 cups cooked)
• 2 cups roasted vegetables (e.g., bell peppers, zucchini, red onion)
• 1 avocado, sliced
• Lemon-tahini dressing: 3 tablespoons tahini, 1 tablespoon lemon juice, 1 tablespoon water, salt to taste
• Optional: fresh herbs for garnish

Instructions

1. 1. Cook quinoa according to package directions and set aside.
2. 2. Pat chicken dry, season with paprika, garlic powder, cumin, salt, and pepper. Sauté in olive oil over medium-high heat until cooked through and golden.
3. 3. While the chicken cooks, roast or steam vegetables until tender.
4. 4. Whisk together the lemon-tahini dressing: tahini, lemon juice, water, and a pinch of salt.
5. 5. Build four bowls with quinoa as a base, top with chicken, vegetables, avocado slices, and drizzle with dressing.

23. Vegan Lentil Soup

Anti-Inflammatory Veggie Soup with Turmeric is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘3’]

Make this easy one-pot anti-inflammatory soup with veggies, lentils, wilted greens and cozy spices like turmeric and ginger! Perfect for meal prep, low-budget and family-friendly.

Ingredients

• 1 onion (finely diced)
• 3 garlic cloves (minced)
• 2 medium carrots (sliced)
• 3 celery stalks (sliced)
• 12 oz potatoes (340 g, peeled and cubed)
• 2 tsp cumin
• 1 tsp turmeric
• 2 tsp paprika
• 1- inch ginger piece (peeled and grated)
• 1 tsp salt
• Freshly ground black pepper to taste
• 4 cups low-sodium vegetable broth (880 ml)
• 1 tbsp tomato paste
• 8.5 oz crushed tomatoes (240 g)
• 6 oz red lentils (170 g, dry)
• 2 cups baby spinach (60 g)
• ½ cup fresh parsley (14 g, finely chopped)
• 1 tbsp lemon juice

Instructions Sauté veggies

1. Place a large pot over medium heat and add the onion, garlic, carrots, celery, potatoes and spices (cumin, turmeric, paprika, ginger, salt and pepper).
2. Sauté everything in a splash of water for 5 minutes, stirring frequently.

Add liquids & lentils

1. Add the vegetable broth, tomato paste and crushed tomatoes. Stir and bring to a boil before adding the dry lentils and mixing everything well.

Cook

1. Turn the heat to low, cover the pot and let your soup simmer for 15 minutes until the lentils are cooked and the potatoes are tender but not overcooked.

Add kale, parsley & lemon juice

1. Season with more salt and pepper to taste, then add the spinach and let simmer for five more minutes.
2. Turn off the heat, add the chopped parsley and lemon juice and divide between serving bowls. Enjoy!

24. Pumpkin Pecan Baked Oatmeal

Pumpkin Baked Oatmeal 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 servings’]

This pumpkin baked oatmeal is a simple & delicious gluten free and dairy free Fall breakfast! Full of healthy ingredients and yummy flavors, this easy meal prep recipe is the perfect seasonal dish.

Ingredients

• 2 cups gluten free oats
• 2 eggs
• 1.5 cups pumpkin puree
• 1/4 cup coconut sugar
• 1/4 cup maple syrup
• 1/2 cup dairy free milk of choice
• 1/2 tsp baking powder
• 1 tsp vanilla extract
• 1/4 tsp sea salt
• 1.5 tsp pumpkin pie spice
• 1/2 cup chopped pecans

Instructions

1. Preheat oven to 375. Spray a 2 qt (mine was 7.5 in x 10.5 in) casserole dish with cooking oil.
2. Combine all of the ingredients (except for pecans) in a large bowl and mix well. Pour the mixture into the casserole dish and use a spatula to spread it out evenly.
3. Top with pecans, if desired, then bake for 30 minutes.
4. Serve topped with more dairy free milk, a dollop of coconut cream, and more maple syrup. Enjoy!

25. Chicken and Rice

Meal Prep Chicken and Rice (20 Minutes) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT20M · Yield: [‘4’]

Flavorful chicken with rice that’s perfect for weekly meal prep.

Ingredients

• 1 cup (195g) long-grain rice (rinsed well and drained)
• 1 ½ cups (355ml) water
• 2 tablespoons extra-virgin olive oil (divided)
• salt (to taste)
• 1 ½ tablespoons lime juice
• ⅓ cup (5g) cilantro (finely chopped)
• 4 large boneless skinless chicken thighs
• 1 tablespoon jerk seasoning rub
• 1 cup (149g) grape tomatoes (halved)
• ¾ cup (112g) Guacamole

Instructions

1. Use a fine colander or sieve to rinse the rice well.
2. In a heavy-bottomed saucepan, combine the drained rice, water, 1 tablespoon olive oil and salt.
3. Bring the rice to a boil, then cover and reduce to a simmer for about 20 minutes or until all of the water is absorbed and the rice is cooked through. Switch off the heat.
4. Uncover, fluff the rice, let cool for about 5 minutes before stirring in the lime juice and cilantro.
5. While the rice is cooking, pat chicken thighs dry, then sprinkle on the jerk seasoning rub and mix until the chicken thighs are well coated.
6. Heat the remaining tablespoon of oil in a skillet and cook chicken for 5–7 minutes per side or until internal temperature reaches 165F / 74C.
7. Transfer the chicken to a cutting board and cover with foil. Allow it to rest for 5 minutes before slicing.
8. Top rice with sliced chicken, tomatoes and guacamole and serve straight away.
9. For meal prep, divide the cooled rice, sliced chicken, tomatoes and guacamole between meal prep containers and refrigerate until ready to use.

26. Banana Cinnamon Overnight Oats

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

Ingredients

• 2 cups old-fashioned rolled oats
• 4 cups unsweetened milk (dairy or plant-based)
• 2 ripe bananas, mashed
• 2 tablespoons maple syrup or honey (adjust to taste)
• 2 teaspoons ground cinnamon
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1/2 cup plain yogurt (optional for extra creaminess)

Instructions

1. 1. Gather and measure all ingredients. Mash the bananas until smooth and set aside.
2. 2. In a large bowl, whisk together the milk, mashed bananas, vanilla, cinnamon, salt, and sweetener until well combined.
3. 3. Stir in the oats (and yogurt if using) until evenly mixed. Divide the mixture evenly among four jars or containers.
4. 4. Refrigerate, covered, for at least 6 hours or overnight, so the oats soften and flavors meld.
5. 5. In the morning (or serving time), give the oats a quick stir, taste, and adjust sweetness or cinnamon if desired. Serve chilled, with optional toppings such as sliced banana, nuts, or a drizzle of maple.

27. 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.

28. Vegetarian Bean Chilli

Bean Chilli Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT28M · Total: PT38M · Yield: 6

This delicious and healthy bean chilli recipe is a fantastic vegetarian staple dinner, made in one pot and ready in under 30 minutes.

Ingredients

• 2 tablespoon oil
• 1 white onion, diced
• 1 red pepper, diced
• 1 medium carrot, grated
• 2 garlic cloves, minced
• 2 tablespoon tomato paste
• 1 tablespoon chipotle paste
• 1.5 teaspoon smoked paprika
• 2 teaspoon cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon cinnamon
• 400g tinned chopped tomatoes + ½ tin water
• 400g canned pinto beans, drained
• 400g tinned black beans, drained
• 400g tinned chilli beans (kidney beans in chilli sauce)
• salt and pepper to taste
• 4 tablespoon sour cream
• 6 pitta breads
• 2 avocados

Instructions

1. Heat the oil in a large pan and add the diced onion, pepper, and carrot. Saute your vegetables for at least 5-7 minutes, allowing the vegetables to soften. Stir frequently.
2. Then, add the garlic and cook for another minute.
3. Add the tomato paste, seasonings, and chipotle paste and stir these into the vegetables.
4. Tip in your canned diced tomatoes, then fill up the empty tin about halfway with water and pour this in too.
5. Stir everything together and leave the sauce to simmer and thicken for 5 minutes. Season with salt and pepper to taste.
6. Tip in the drained black beans, pinto beans, and the can of chilli beans (or kidney beans if using instead). Gently mix these into the sauce and leave the bean chilli to simmer for another 10 minutes until the sauce is thick and the beans are warmed through.
7. Scatter over the coriander and serve with the warm pitta breads, sliced avocado, and sour cream.

29. Cauliflower Mac and Cheese

Cauliflower Mac and Cheese Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

Our cauliflower mac and cheese recipe takes just 30 minutes to turn out a delicious comfort food. Include it in your healthy meal plan to make it more enjoyable.

Ingredients

• 18 oz cauliflower (cut into florets)
• 1/2 tbsp olive oil
• 1/2 tbsp unsalted butter
• 3 tbsp all-purpose flour
• 1 cup unsalted chicken broth
• 1/4 cup whole milk
• 1 tsp garlic powder
• 1/4 tsp ground black pepper
• 1/4 tsp salt
• 1 tbsp heavy cream
• 1/4 cup plain panko breadcrumbs
• 1 oz cheddar (shredded)
• 2 tbsp parsley (finely chopped)

Instructions

1. Preheat the oven to 450°F.
2. Add 18 oz worth of chopped cauliflower to a bowl and cover with plastic wrap. Microwave for 7 minutes. Alternatively, you can boil or steam it instead.
3. Meanwhile, heat a non-stick pan or skillet over medium heat. Stir together 1/2 tbsp olive oil, 1/2 tbsp unsalted butter, and 3 tbsp all-purpose flour for about 30 seconds.
4. Add 1 cup chicken broth gradually and constantly (but gently) stir as you go to incorporate the flour. Add 1/4 cup whole milk and mix everything together. Season it with 1 tsp garlic powder, 1/4 tsp pepper, and 1/4 tsp salt, and allow the mixture to come to a boil. Once it does, turn off the heat and stir in 1 tbsp heavy cream.
5. Wait for the cauliflower to finish cooking, then transfer it to a baking dish. Pour in the sauce and give everything a gentle toss to coat.
6. Sprinkle 1/4 cup breadcrumbs and 1 oz shredded cheddar on top, and slide the baking dish into the preheated oven to cook for 15 minutes.
7. Sprinkle 2 tbsp chopped parsley on top and serve.

30. 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.

31. Ground Turkey Meal Prep Bowl

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

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’, ‘4 servings’]

This ground turkey meal prep recipe is so EASY + HEALTHY and takes just 20 minutes to prep! It’s got protein, grains, vegetables, and flavor!

Ingredients

• 2 Tbsp. olive oil, divided
• 16 oz. ground turkey (not extra lean)
• 2 cloves minced garlic, divided
• 3/4 tsp. sea salt, divided
• 1/8 tsp. pepper, divided
• 16 oz. baby broccoli (broccolini)
• 16 oz. frozen quinoa (fully cooked, microwavable)
• spicy peanut vinaigrette

Instructions

1. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Add turkey and garlic to pan. Cook for about 6-8 minutes, or until fully cooked, breaking up turkey with a spatula or back of a wooden spoon. Season with 1/2 teaspoon of the salt and a pinch of black pepper.
2. Transfer turkey to a bowl or plate and wipe out pan. Heat remaining 1 tablespoon of olive oil in same pan over high heat. Add baby broccoli and rest of the garlic to pan. Stir and cook for about 2 minutes, until slightly brown. Carefully pour in 1/8 cup water into the pan and cover. Turn down heat to medium-high and cook for another 4-6 minutes, until broccoli is tender-crisp.
3. Meanwhile, cook quinoa according to package instructions.
4. Divide quinoa, turkey, and baby broccoli into 4 containers. Serve with spicy peanut vinaigrette. (I used about 1-2 tablespoons per bowl.)
5. Store in the refrigerator, when ready to eat, heat in microwave until hot and drizzle with dressing.

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.