In today's fast-paced world, maintaining a healthy diet can be challenging, especially when time is of the essence. Preparing nutritious and delicious meals to take on the go might seem daunting, but with a little planning and the right recipes, it can become a seamless part of your routine. This article provides a variety of healthy meal ideas perfect for busy individuals, from quick breakfasts to satisfying dinners.
Breakfast on the Go
Starting the day with a nutritious breakfast is crucial for sustained energy and focus. When mornings are hectic, having prepped options ready to go can make all the difference.
Overnight Oats
For a no-fuss breakfast, overnight oats are an excellent choice. Mix oats with your favorite milk (dairy or non-dairy), chia seeds, and toppings like berries, nuts, or a touch of maple syrup the night before. In the morning, grab a jar from the fridge and enjoy a creamy, fulfilling meal.
Breakfast Cookies
These soft, nourishing breakfast cookies can be stored at room temperature for up to four days, making them a convenient grab-and-go option. After that, freeze slices to have on hand for busy mornings.
Make-Ahead Breakfast Sandwiches
If you don’t have to stop at a drive-thru for a breakfast sandwich, it’s a good day - I get to save on time and money. I’ve found these make-ahead breakfast sandwiches to be the best for easy mornings or a fun way to my family.
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Vegan Breakfast Burritos
These vegan breakfast burritos are filled with my tofu scramble instead of scrambled eggs, which makes them 1) super flavorful and 2) freezer-friendly! Freeze a batch for quick, cozy breakfasts.
Lunchbox Legends: Packable Sandwiches, Wraps, and Rolls
Most sandwiches are best on the day they’re made, so I like to prepare just the fillings in advance. My bright, briny egg salad keeps well for up to 3 days in the fridge.
Veggie and Protein-Packed Wraps
Sometimes I add extra protein, too-chicken, shrimp, pork, beef and tofu all work. Check for sriracha and hoisin sauces in the Asian or international foods section of your grocery store.
- 2 filled wraps: 381 calories, 15g fat (2g saturated fat), 170mg cholesterol, 1234mg sodium, 48g carbohydrate (12g sugars, 4g fiber), 16g protein.
Spring Rolls with Peanut Sauce
You can assemble these spring rolls entirely in advance, so they’re great for busy workdays. Served with peanut sauce for dipping, they’re such a fresh, yummy lunch.
Salad and Bowl Meal Prep Recipes
These healthy meal prep recipes are my favorite ones to pack for lunch. Roasted tomatoes, olives, and Italian dressing fill this hearty salad with complex flavors. I had this one on repeat throughout the summer!
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Mediterranean Quinoa Salad
Many of the components - the quinoa, tomatoes, dressing, and the chickpeas - can be made in advance.
- 3 cups cooked quinoa
- 1 recipe Roasted Tomatoes
- 1 cup sliced Persian cucumbers
- ¾ cup crumbled feta cheese
- ¾ cup Kalamata olives, pitted and sliced
- ½ cup diced red onion
- ⅓ cup toasted pine nuts
- 1 recipe Italian Dressing, plus 2 additional garlic cloves, grated
- ½ teaspoon sea salt
- Freshly ground black pepper
- Red pepper flakes
- 1 cup roasted chickpeas
- 2 cups arugula
- 1 cup mixed fresh basil and mint
In a large bowl, combine the quinoa, roasted tomatoes, cucumbers, feta, olives, onion, and pine nuts. Toss to combine, then drizzle with half the dressing and toss again. Sprinkle with the salt, pepper, and a few pinches of red pepper flakes and toss again.
Kale Salad with Nutty Dressing
Unlike tender lettuces, kale holds up nicely once it’s dressed, making this salad perfect for meal prep. Meal prep all the components on the weekend, and you’ll look forward to lunches all week!
Veggie and Brown Rice Bowl with Turmeric-Tahini Sauce
A sunny turmeric-tahini sauce takes this veggie and brown rice bowl over the top.
Satisfying Soups and Stews
If you ask me, soups and stews are some of the best easy meal prep ideas. And they freeze super well. Get ahead on your weekly meal prep by making a double batch of soup this weekend. Eat half this week, and freeze the rest for a busy week down the road. (These are my favorite containers for freezing soups and stews. They’re also perfect for prepping salads and bowls!
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Turkey Quinoa Chili
This heart-healthy turkey quinoa chili is not only tasty, it's a vitamin and protein powerhouse!
- 1 cup: 264 calories, 5g fat (1g saturated fat), 20mg cholesterol, 514mg sodium, 43g carbohydrate (4g sugars, 9g fiber), 15g protein.
Ground Turkey Soup
Ground turkey and a handful of other ingredients are all that's required for this satisfying soup that's spiced with salsa, green chiles and chili powder. It's perfect on busy weeknights in the winter.
- 1-1/2 cups: 381 calories, 14g fat (4g saturated fat), 54mg cholesterol, 1163mg sodium, 41g carbohydrate (5g sugars, 9g fiber), 24g protein.
Black Bean Soup
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. For this recipe, you could add lean beef or chicken for a variation.
- 1 cup: 164 calories, 3g fat (0 saturated fat), 0 cholesterol, 714mg sodium, 29g carbohydrate (5g sugars, 6g fiber), 8g protein.
Red Coconut Curry Chicken Soup
Similar to a Vietnamese pho rice noodle soup, this red coconut curry chicken soup packs big flavor and a bit of heat. The crisp raw vegetables help cool things down.
- 1 serving: 601 calories, 34g fat (26g saturated fat), 65mg cholesterol, 1722mg sodium, 50g carbohydrate (12g sugars, 4g fiber), 27g protein.
Dinner Delights: Freezer-Friendly Meal Prep Recipes
Soups and stews aren’t the only healthy meal prep ideas that freeze well! What’s better than saucy, cheesy comfort food on a chilly fall night?!
Stuffed Peppers
Each pepper is its own little ready-to-go meal in an edible container. These are, by far, one of my most versatile recipes for meal prep. I can make them with any ground meat and change up the flavor by using different types of dressing in the meat mixture.I put them on my salads, with a side of roasted veggies, or tossed into a pot of my homemade marinara sauce.
Sweet Potato and Black Bean Quesadillas
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious.
- 1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
Quick and Easy Weeknight Dinners
Easy dinner recipes when you’re looking for a healthy meal the whole family will enjoy. I have over 400 healthy homemade dinner ideas and counting! Find the perfect easy recipes for you and your family, from sheet pan dinners, slow cooker meals, air fryer, skillet, and more.
Sheet-Pan Chicken and Veggies
This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy!
- 1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol, 597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein.
One-Pan Salmon with Roasted Vegetables
Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period.
- 1 serving: 555 calories, 20g fat (12g saturated fat), 129mg cholesterol, 892mg sodium, 56g carbohydrate (8g sugars, 8g fiber), 41g protein.
Slow Cooker Turkey
I can put it in my slow cooker before leaving for work and come home to a hot, delicious dinner. Serve it over cooked noodles, rice, mashed potatoes-or for a surprise, polenta.
- 1 cup (calculated without noodles): 332 calories, 12g fat (5g saturated fat), 195mg cholesterol, 598mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 46g protein.
12-Minute Saucy Chicken Breasts With Limes
Three tricks for flawless weeknight chicken: remove the bones from a skin-on breast, weigh it down for faster cooking and crisper skin, and toss some lime halves into the hot pan for a practically-instant smoky, tangy sauce.
Component Meal Prep: Versatility is Key
One of my favorite ways to meal prep is actually by preparing components - not full recipes - that I can use in a variety of ways throughout the week. A pot of rice, baked tofu, a flavorful sauce…I recommend this method if you don’t want to eat the exact same thing every day of the week.
Grains
Perfect for bulking up grain bowls and salads, serving with curries and stir-fries, or tossing into fried rice.
Proteins
Toss them into bowls, salads, stir-fries, noodle or pasta dishes, and soups!
Roasted Vegetables
Serve them as a side dish, add them to a salad or bowl, fold them into tacos or burritos, stir them into pasta, bake them into frittatas…the options are endless!
Sauces
Use them on salads, grain bowls, tacos, burritos, sandwiches, and more! If you meal prep a flavorful sauce, it will punch up so many of your meals throughout the week.