Cupids Health

100+ Healthy Meal Prep Recipes


Tons of healthy meal prep recipes for breakfast, lunch, and dinner. One-pot meals, sheet pan dinners, meal prep bowls, healthy Instant Pot recipes, & more!

I am a huge fan of meal prep! This is one of the healthy habits I built on my 100-pound weight loss journey and it continues to serve me well.

If you haven’t done much meal prep yourself yet, don’t get overwhelmed when you see what others are doing!

I’ve meal prepped 100 different ways in 100 different situations.

  • When I was really struggling with portion sizes, I meal prepped all of my snacks (measuring & portioning trail mix, counting honey wheat pretzel twists, & Goldfish).
  • When I was single, I prepped 3 meals a week every Sunday – one for breakfast, one for lunch, and one for dinner for the week.
  • When I was working full-time as a sign language interpreter, I would do one big freezer meal prep session a month (to shred carrots, brown ground turkey, make breakfast burritos, make and freeze green smoothies to have ready-to-drink)
  • When I first married my husband, meal prepping a breakfast recipe for the week saved us because I am not a morning person, but he could still have a hearty breakfast before going to work.
  • When my husband works out of town, I have a huge Sunday meal prep session where I cook one breakfast recipe and 3 other recipes to feed us both all week long (it saves us so much money and is so much healthier for him than fast food!).

It all counts as meal prep.

Every week in my weekly email, I send out a healthy meal plan for the week with a breakfast recipe and 5 dinner recipes. I went over the last year’s meal plans and compiled a bunch of those recipes!

I’ve tried most of these recipes before, but not all (the recipes I tied that were duds didn’t make the cut for this post!).

My favorite recipes are marked with a double asterisk (**). I love variety so I rarely make recipes twice, but all of the recipes I marked as favorites, I’ve made at least twice if not more!

I also included the calorie counts next to each recipe. Not everybody who likes to meal prep counts calories, but it so such helpful information when you are trying to lose weight (see how I went from calorie counting to food freedom with these 4 steps).

Glass meal prep containers filled with healthy food - 100+ healthy meal prep recipes

The Best Meal Prep Containers

When I started meal prepping, I just used the cheap plastic Tupperware from the grocery store, but I’ve slowly transitioned to the glass meal prep containers and I absolutely love them.

I only have the single compartment containers because I rarely need to separate my food.

These containers have served us so well! I love using them at home, but they are also sturdy enough that my husband can take them when he travels for work, too.

If I do have something I’d like to keep separate, I use small silicone muffin liners like these.

Breakfast Meal Prep Recipes

This is the meal I try to prep every week. Sometimes we will have easy breakfasts that don’t require prep (like yogurt & granola or avocado toast), but most of the time, both my husband and I appreciate heartier breakfasts like egg casseroles or quiche.

Adding veggies to my breakfasts has helped my weight loss journey so much!

Pouring eggs into a breakfast casserole

Chocolate Peanut Butter Oat Bran (140 calories) @ Joy Food Sunshine

Cinnamon Apple Breakfast Quinoa (287 calories) @ Simply Quinoa

Crustless Broccoli Quiche (196 calories) @ Healthy Recipes

Easy Blueberry Oatmeal Bars (164 calories) @ Suburban Simplicity

Easy Paleo Breakfast Casserole (276 calories) @ Low Carb Yum

Freezer Breakfast Burritos (259 calories) @ So Very Blessed

**Green Chile Spinach Quiche (259 calories without butter) @ All Recipes

**Healthy Biscuit Breakfast Casserole (292 calories) @ So Very Blessed

**Instant Pot Chocolate Peanut Butter Oatmeal (242 calories) @ The Holy Mess

Loaded Baked Potato Breakfast Casserole (166 calories) @ The Recipe Rebel

Low Carb Ham & Cheese Crustless Quiche (319 calories) @ Homemade Interest

Maple Pecan Overnight French Toast Bake (398 calories) @ Fit Foodie Finds

Oatmeal Blueberry Yogurt Pancakes (208 calories) @ Ambitious Kitchen

Pina Colada Instant Pot Steel Cut Oats (233 calories) @ The Girl on Bloor

**Spinach Protein Waffles (217 calories) @ Slimsanity

**Spinach Ricotta Quiche (225 calories) @ Skinnytaste

Turkey Bacon, Egg White, Spinach Breakfast Sandwich (284 calories) @ Pop Culture

Turkey Sausage Sheet Pan Eggs (214 calories) @ Healthy Aperture

**Veggie Loaded Breakfast Bake (354 calories) @ Hungry Hobby

Lunch & Dinner Meal Prep Recipes

Most of the meals below are full meals in and of themselves. I tend to gravitate toward those recipes because they simplify my meal planning and save me time!

A few of the recipes are just one part of the meal (either a main dish or a few sides I threw in there). When that happens, I always add a vegetable of some kind (usually roasted – my favorite!). That’s the best way to keep the calories low while still making a meal that will keep you full – keep adding more of those veggies!).

Cooking spoon holding healthier spaghetti & meatballs above Instant Pot
Healthier Instant Pot Spaghetti & Meatballs

Healthy Instant Pot Recipes

I am such a huge fan of my Instant Pot! When it comes to healthy meal prep recipes, I’m always looking for excuses to use my Instant Pot because I can set it and walk away (unlike a stove where I have to make sure it doesn’t boil over).

There are some incredible one-pot meal recipes in this list that have majorly simplified my meal prep!

**Healthier Instant Pot Spaghetti & Meatballs (380 calories) @ So Very Blessed

**Healthier Instant Pot Cheesy Chicken Broccoli & Rice (512 calories) @ So Very Blessed

**Instant Pot Chicken Bacon Ranch Pasta (410 calories) @ The Girl on Bloor

Instant Pot Chicken Burrito Bowls (447 calories) @ The Girl on Bloor

Instant Pot Chipotle Chicken Bowls With Cilantro Lime Quinoa (400 calories) @ Skinnytaste

Instant Pot Coconut Tandoori Chicken (387 calories) @ Pinch of Yum

**Instant Pot Egg Roll Bowls (190 calories) @ So Very Blessed

**Instant Pot Enchilada Quinoa (374 calories) @ So Very Blessed

Instant Pot General Tso’s Chicken (511 calories) @ The Girl on Bloor

Instant Pot Honey Garlic Chicken (365 calories) @ The Girl on Bloor

**Instant Pot Honey Sesame Chicken Noodle Bowls (393 calories) @ The Girl on Bloor

**Instant Pot Jambalaya (364 calories) @ Eating Instantly

Instant Pot Korean Beef Bowl (286 calories) @ Fit Foodie Finds

Instant Pot Maple Mustard Chicken & Potatoes (341 calories) @ The Foodie & The Fix

Instant Pot Mexican Chicken Hash (421 calories) @ Fixed On Fresh

Instant Pot Pasta w/ Sausage, Spinach, & Tomatoes (229 calories) @ Rachel Cooks

Instant Pot Turkey Sausage, Potatoes, & Green Beans (441 calories) @ So Very Blessed

**Instant Pot Unstuffed Turkey Cabbage Roll Bowls (304 calories) @ So Very Blessed

Instant Pot Weight Watchers Beef Stroganoff (408 calories) @ My Crazy Good Life

**Mashed Cauliflower w/ Garlic & Chives (113 calories) @ Diethood

Veggies chopped and laid out on the counter ready for cooking

Healthy Slow Cooker/Crockpot Meals

Crockpot Creamy Cashew Chicken (238 calories) Half Baked Harvest

Healthy Pulled Pork (323 calories) @ iFoodReal

Slow Cooker Beef & Lentil Sloppy Joes (365 calories) @ The Recipe Rebel

**Slow Cooker Chicken Curry w/ Coconut Milk (330 calories) @ Evolving Table

**Slow Cooker Curry Butternut Squash Soup (177 calories) @ So Very Blessed

All kinds of different healthy meal prep recipes laid out across a kitchen counter

One-Pot/One-Pan/Sheet Pan Meals

When it comes to meal prep, these are my absolute favorites. One-pot meals save me time, brainpower, and dishes (which my husband sure appreciates!).

Chicken Caprese Quinoa Bake (537 calories) @ Rachel Cooks

Chicken Meatball & Roasted Vegetable Sheet Pan Dinner (484 calories) @ Healthy Nibbles & Bits

Chicken Sausage Cabbage Skillet (287 calories) @ So Very Blessed

**Chicken Tandoori Meal Prep Bowls (368 calories) @ The Girl On Bloor

**Dump & Bake Butter Chicken & Rice (429 calories) @ The Seasoned Mom

Easy Healthy Cashew Chicken Sheet Pan Dinner (364 calories) @ Food Faith Fitness

Easy Homemade Hamburger Helper (469 calories) @ The Recipe Rebel

**Enchilada Quinoa Skillet (388 calories) @ So Very Blessed

Healthy Chicken Enchilada Casserole (312 calories) @ Fit Foodie Finds

**Healthy Pesto Chicken & Veggies Sheet Pan (256 calories) @ Gimme Delicious

Jamaican Chicken Sheet Pan Dinner (463 calories) @ Sweet Peas & Saffron

Mexican Sweet Potato Quinoa Casserole (313 calories) @ Fit Foodie Finds

One-Pan Baked Cod & Veggies (263 calories) @ Meal Prep On Fleek

One-Pan Honey Mustard Pork Chops & Veggies (382 calories) @ The Real Food Dieticians

One-Pan Jambalaya (287 calories) @ Chelsea’s Messy Apron

**One-Pan Jerk Chicken w/ Pineapple-Coconut Rice (479 calories) @ Ambitious Kitchen

One-Pan Parmesan Tuscan Chicken (304 calories) @It’s Cheat Day Every Day

One-Pan Teriyaki Chicken & Noodles (413 calories) @ The Recipe Rebel

One-Pot Bruschetta Chicken Pasta (367 calories) @ Sweet C’s

One-Pot Cheesy Turkey Taco Chili Mac (341 calories) @ Skinnytaste

Ranch Pork Chops & Potatoes (403 calories) @ Jo Cooks

**Sheet Pan Chicken Parmesan (204 calories) @ The Cookie Rookie

Sheet Pan Chicken & Sweet Potatoes (235 calories) @ Stay Snatched

Sheet Pan Lemon Rosemary Chicken & Potatoes (396 calories) @ Eat Yourself Skinny

Sheet Pan Teriyaki Salmon & Veggies (240 calories) @ Damn Delicious

**Weight Watchers Teriyaki Chicken Sheet Pan (353 calories) @ The Holy Mess

A table full of different meal prep containers full of healthy meal prep recipes

Healthy Meal Prep Bowls & Other Recipes

5 Ingredient Lemon Chicken with Asparagus (232 calories) @ Pinch of Yum

Baked Fish & Chips (291 calories) @ Well Plated

Baked Meatballs & Spaghetti Squash (376 calories) @ Sweet Peas & Saffron

**Cheesy Chicken Quinoa Enchilada Meatloaf Muffins (208 calories) @ Ambitious Kitchen

Cheesy Chicken & Rice Casserole (278 calories) @ Skinny Points

Cheesy Zucchini Bites (236 calories) @ So Very Blessed

Chicken Tikka Masala Casserole (416 calories) @ Fit Foodie Finds

Curry Ground Turkey With Rice & Peas (339 calories) @ Family Food on the Table

Easy Ratatouille with Creamy Polenta (341 calories) @ A Simple Pantry

**Easy Turkey & Black Bean Enchiladas (330 calories) @ So Very Blessed

Fajita Turkey Burgers (172 calories) @ The Recipe Rebel

Glazed Salmon & Rice Bowl (391 calories) @ My Recipes

Greek Chicken Meal Prep Bowls (521 calories) @ Eazy Peazy Mealz

**Green Chile Chicken Enchilada Stuffed Spaghetti Squash (284 calories) @ Recipe Runner

Grilled Cheesy BBQ Potato Nachos (470 calories) @ The Girl on Bloor

Grilled Pineapple & Jerk Chicken Kebabs (236 calories) @ Fit Foodie Finds

Healthy Baked Cheddar Ranch Chicken (276 calories) @ Organize Yourself Skinny

Healthy Ham Pasta w/ Peas (356 calories) @ Food Meanderings

Healthy Mexican Casserole (267 calories) @ Laughing Spatula

Healthy Sweet Potato Chicken Enchiladas (308 calories) @ Fit Foodie Finds

Hidden Veggie Meatloaf w/ carrots & potatoes (390 calories) @ Spark People

Honey Sriracha Glazed Meatballs (295 calories) @ Eat Yourself Skinny

Jerk Chicken Meal Prep Bowls (319 calories) @ Food Lovin’ Family

Meatloaf Foil Packets (397 calories) @ Skinnytaste

Orecchiette Pasta with Sausage & Broccoli (324 calories) @ Skinnytaste

**Peanut Chicken Meal Prep Bowls (386 calories) @ The Girl On Bloor

**Quinoa & Black Bean Burrito Bowls (392 calories) @ So Very Blessed

Quinoa Broccoli & Cheese Casserole (480 calories) @ Fit Foodie Finds

Quinoa Spinach Turkey Burgers 2 Goat Cheese (397 calories) @ The Real Food Dieticians

Salmon Cakes w/ Arugula Salad (357 calories) @ Self

Salmon w/ Asparagus & Warm Couscous Salad (308 calories) @ Skinny Ms

Skinny Spinach & Rice Casserole (220 calories) @ Betty Crocker

Skinny White Chicken Enchiladas (316 calories) @ Skinny Ms

**Sweet Chili Chicken Meal Prep Bowls (430 calories) @ The Girl on Bloor

Taco Cauliflower Rice Skillet (205 calories) @ One Lovely Life

Turkey Spinach Meatloaves (215 calories) @ So Very Blessed

Weight Watchers Meal Prep Cobb Salad (434 calories) @ The Holy Mess

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4 glass meal prep containers full of healthy food - 100+ healthy meal prep recipes





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