Best Meal Prep Recipes for Beginners: Easy & Delicious Ideas for Every Week

The best meal prep recipes are your ticket to a healthier, less stressful week. Because, let's face it, life gets busy.

Between juggling work deadlines, ferrying kids to soccer practice, and trying to maintain some semblance of a social life, who has time to whip up a nutritious meal from scratch every single night?

That's where the beauty of meal prepping at home shines.

It's your chance to reclaim your evenings, ditch the takeout menus, and fuel your body with wholesome, home-cooked healthy goodness. 

Keep reading to uncover our top tips and some interesting meal prep recipes that will have you excited to  prep like a pro! 

KEY POINTS

• Meal prepping saves you time and stress by allowing you to cook nutritious meals in advance, so you can avoid unhealthy choices during busy weeks.
• With recipes like lentil curry, steak salad, and chicken lasagna, you can enjoy a variety of delicious and healthy meals throughout the week.

Top Best Meal Prep Recipes

Healthy Egg Muffin Cups

These make-ahead muffins are a perfect grab-and-go breakfast or a healthy snack to fuel your day!

Packed with protein and bursting with fresh flavors, they're customizable to your liking and freezer-friendly for ultimate convenience.

Yields: 6 muffins Prep time: 10 minutes Cook time: 20 minutes

Ingredients:

• 6 large eggs
• 1 tablespoon olive oil (for greasing the muffin tin)
• 1/2 cup chopped zucchini
• 1/2 cup chopped bell peppers (any color)
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika 
• Salt and freshly ground black pepper to taste
• Optional toppings: Greek yogurt, sriracha mayo, everything bagel seasoning

Procedure

1. Preheat oven to 350°F (175°C). Grease a 6-cup muffin tin.
2. Whisk eggs, then stir in all ingredients (except toppings).
3. Divide the mixture evenly among muffin cups.
4. Bake for 20-25 minutes, or until set.
5. Cool slightly, then serve with your favorite toppings.

Storage Instructions:

• Fridge: Store cooled muffins in an airtight container in the refrigerator for up to 4 days.
• Freezer: For longer storage, wrap each muffin individually in plastic wrap and freeze for up to 3 months. Thaw overnight in the fridge or reheat from frozen.

Light and Lean Chicken LasagnaLight & Lean Chicken Lasagna

This chicken lasagna is a lighter, healthier twist on a classic, perfect for prepping ahead and enjoying all week long. 

Packed with lean protein and extra veggies, it's a satisfying and convenient meal that will keep you fueled and energized.

Yield: 4 servings Prep time: 45 minutes Cook time: 30-35 minutes

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into small pieces
• 1 large onion, finely chopped
• 2 carrots, finely chopped
• 2 celery stalks, finely chopped
• 1 cup sliced mushrooms
• 4 garlic cloves, crushed
• 1 tsp dried mixed herbs
• 2 x 400g cans chopped tomatoes
• 1 tbsp ketchup
• 190g pesto
• 1 ball of reduced-fat mozzarella, drained and torn
• 14-15 whole wheat lasagna sheets
• 20g reduced-fat parmesan, grated
• Fresh basil leaves and a green salad, to serve (optional)

For the lighter white sauce:

• 50g butter
• 40g flour
• 600ml milk

Instructions:

1. Brown chicken in oil. Add veggies, garlic, and herbs; cook until softened. Stir in tomatoes, ketchup, and water. Simmer until thickened, then shred chicken.
2. Melt butter for the white sauce, whisk in flour, then gradually whisk in milk until smooth. Simmer until thickened.
3. Layer chicken sauce, white sauce, pesto, mozzarella, and lasagna sheets in individual dishes. Repeat, ending with white sauce and parmesan. Bake at 200C/180C fan/gas 6 for 30-35 minutes.
4. Cool, then refrigerate in airtight containers for up to 3 days.

Tips for the week:

• Reheat individual portions in the microwave or oven.
• Pair with a side salad for a balanced meal.

Power-Packed Steak Salad

This vibrant salad is a nutritional buster, perfect for a healthy and satisfying meal prep option.

Yields: 4 servings Prep time: 20 minutes Cook time: 15 minutes

Ingredients:

• 1 lb sirloin steak
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 5 oz baby spinach
• 1 medium sweet potato, roasted and cubed
• 1 bell pepper (any color), sliced
• 1 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup walnuts, chopped
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Prep: Preheat the grill or broiler. Season steak with salt and pepper.
2. Cook: Grill or broil steak to desired doneness. Let rest, then slice.
3. Assemble: Divide spinach among 4 containers. Top with sweet potato, bell pepper, cucumber, red onion, and walnuts.
4. Dressing: Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
5. Portion: Top each salad with sliced steak and drizzle with dressing.

Storage:

• Keep it Fresh: Store the assembled salads in airtight containers in the refrigerator for up to 3 days. It's best to keep the dressing separate until ready to eat to prevent the salad from getting soggy.

Vibrant Lentil Curry

This flavorful lentil curry is a meal prep dream!

Packed with nutritious vegetables and aromatic spices, it's a satisfying and convenient dish that you can enjoy all week long – and it freezes beautifully for future meals.

Yields: 8 servings Prep time: 15 minutes Cook time: 30 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 carrot, diced
• 1 celery stalk, diced
• 2 cloves garlic, grated
• 2.5 cm ginger, grated
• 1/4 teaspoon red pepper flakes
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 3 cups vegetable stock
• 1 (28-ounce) can diced tomatoes
• 1 (13.5-ounce) can light coconut milk
• 1 1/2 cups vegetable stock
• 1 1/2 cups brown lentils, rinsed
• 1 teaspoon salt
• 1/8 teaspoon black pepper
• 1 teaspoon garam masala
• Toasted coconut flakes, chopped cashews, and plain yogurt, for serving

Instructions:

1. Heat olive oil in a large pot. Sauté onions, carrots, and celery until softened. Add garlic, ginger, and red pepper flakes; cook briefly.
2. Stir in turmeric, cumin, and coriander. Add vegetable stock, tomatoes, coconut milk, and lentils. Bring to a boil, then simmer for 30 minutes, or until lentils are tender.
3. Season with salt, pepper, and garam masala. Serve over brown rice with your favorite toppings.

Storage:

• Refrigerator: Up to 4 days in an airtight container.
• Freezer: Up to 3 months in a freezer-safe container. Thaw in the fridge or microwave.

Reheating:

• Microwave: Reheat individual servings in the microwave for 2 minutes, or until heated through.
• Stovetop: Gently warm the curry in a saucepan over low heat, adding a splash of water if needed.

Skip the Takeout and Embrace These Best Meal Prep Recipes!

Whip up a batch of egg muffins, a vibrant lentil curry, or a power-packed steak salad to enjoy nutritious and satisfying meals all week.

These recipes are simple to make, easily customizable, and perfect for your freezer. 

No time for meal prepping? Jetpack Nutrition is your partner in creating delicious and nutritious meals that fit your busy life. 

Grab your meal plans today. 

FAQ

How long can I keep these meal prep recipes in the fridge? 

3-4 days in the fridge. 

Can I freeze any of these meals for longer storage?

Egg muffins and lentil curry freeze well.

I'm vegetarian. Can I adapt any of these recipes?

Yes! Lentil curry is veggie, and chicken lasagna can be adapted with lentils, veggies, or plant-based ground "meat".