Meal Prep
Cook once on Sunday, eat well all week.
Popular picks from food bloggers I trust.
Busy weeks are exactly when I want good food the most, so I've rounded up some of the most loved meal prep recipes from food bloggers I trust: easy breakfasts, lunches that pack well, and dinners that reheat like they were just made. Each one links to the original creator, and I've rewritten the steps in plain words and added how to store and reheat it.
Pick a few recipes below, or jump to the weekly plans. Each comes with a grocery list and a Sunday game plan.
Find a recipe
Egg Muffins (3 Ways)
Mini baked egg cups in three flavors you can grab and reheat.
From Downshiftology
Overnight Oats
A no-cook jar breakfast. Make five at once and top them in the morning.
From Love and Lemons
Blueberry Baked Oatmeal
Soft, sliceable oatmeal with blueberries and pecans. One pan, six breakfasts.
From Love and Lemons
Meal Prep Chia Pudding
Chia seeds and milk set into a creamy pudding. Top with any fruit.
From Downshiftology
Sweet Potato Breakfast Hash
Bacon, sweet potato, peppers, and kale in one skillet, topped with eggs.
From Downshiftology
Loaded Breakfast Casserole
Sausage, bacon, sweet potato, and eggs baked in one big pan. Cut into 12 squares.
From Downshiftology
Banana Nut Muffins (Almond Flour)
Soft banana muffins made with almond flour and honey. A grab-and-go breakfast.
From Downshiftology
Chicken Egg Roll Bowl
Everything you love inside an egg roll, cooked in one skillet and served over rice.
From Skinnytaste
Mediterranean Meatball Bowls
Herby turkey meatballs over pearl couscous with a cucumber-tomato salad.
From Skinnytaste
Mediterranean Chickpea Salad
A no-cook chickpea salad with cucumber, tomatoes, olives, and lots of herbs.
From Love and Lemons
Honey Sriracha Chicken & Broccoli Bowls
Crispy oven chicken in a sweet-spicy glaze, with broccoli and brown rice.
From Skinnytaste
Chicken Taco Bowls
Taco-seasoned chicken thighs over rice and saucy black beans, with pico and avocado.
From Skinnytaste
Classic Chicken Salad
Gently poached chicken with grapes, celery, almonds, and herbs. Great in wraps or on greens.
From Downshiftology
Buffalo Chicken Rice Bowls
Spicy buffalo chicken with black beans, brown rice, and cheddar.
From Skinnytaste
Roasted Vegetable Quinoa Bowls
A plant-based bowl with roasted sweet potato, broccoli, and mushrooms over lemony quinoa and edamame.
From Skinnytaste
Sheet Pan Chicken Fajitas
Spiced chicken strips, peppers, and onions roasted on one pan in 20 minutes.
From Downshiftology
Healthy Turkey Chili
A hearty one-pot chili with ground turkey, kidney beans, and fire-roasted tomatoes.
From Downshiftology
Lentil Soup
A cozy vegetable lentil soup with kale, tomatoes, and thyme.
From Love and Lemons
Turkey Meatballs in Marinara
Tender turkey meatballs simmered in a simple homemade tomato sauce.
From Skinnytaste
Gochujang Turkey Meatballs
Baked turkey meatballs brushed with a sweet, spicy gochujang glaze. Serve over rice.
From Skinnytaste
Greek Sheet Pan Chicken
Lemon-oregano chicken thighs roasted with zucchini, peppers, tomatoes, olives, and feta.
From Downshiftology
Ground Beef & Broccoli Stir Fry
A quick take on beef and broccoli with ground beef and a garlicky soy-ginger sauce.
From Skinnytaste
Stuffed Peppers
Bell pepper halves filled with beef, rice, tomatoes, and spinach, topped with melty cheese.
From Downshiftology
Taco Soup
A one-pot soup with ground beef, beans, corn, and green chilies. Mostly pantry cans.
From Downshiftology
Chicken Shawarma Sheet Pan Dinner
Warm-spiced chicken thighs roasted with chickpeas, carrots, peppers, and onion.
From Skinnytaste
Chicken Stir Fry
Chicken and crisp veggies in a light honey-soy sauce, ready in 30 minutes.
From Downshiftology
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Weekly plans
Healthy Week
Lots of veggies, beans, and lean protein.
- Breakfast: Overnight Oats
- Lunch: Mediterranean Chickpea Salad, Roasted Vegetable Quinoa Bowls
- Dinner: Sheet Pan Chicken Fajitas, Lentil Soup
30-Minute Week
Every recipe is ready in about 30 minutes or less.
- Breakfast: Meal Prep Chia Pudding
- Lunch: Chicken Egg Roll Bowl, Buffalo Chicken Rice Bowls
- Dinner: Ground Beef & Broccoli Stir Fry, Taco Soup
High-Protein Week
Protein-packed picks with chicken, turkey, and eggs.
- Breakfast: Loaded Breakfast Casserole
- Lunch: Honey Sriracha Chicken & Broccoli Bowls, Mediterranean Meatball Bowls
- Dinner: Greek Sheet Pan Chicken, Healthy Turkey Chili
Budget-Friendly Week
Built on oats, beans, lentils, rice, and ground meat.
- Breakfast: Blueberry Baked Oatmeal
- Lunch: Buffalo Chicken Rice Bowls, Mediterranean Chickpea Salad
- Dinner: Taco Soup, Lentil Soup
Freezer-Friendly Week
Cook once, freeze half, and pull meals out later.
- Breakfast: Egg Muffins (3 Ways), Banana Nut Muffins (Almond Flour)
- Lunch: Gochujang Turkey Meatballs, Stuffed Peppers
- Dinner: Healthy Turkey Chili, Turkey Meatballs in Marinara
My meal prep basics
- Cool, then cover. Let food cool before closing the lid so it doesn't get soggy.
- Most meals keep 3 to 4 days. For Thursday and Friday, freeze portions on Sunday and move them to the fridge the night before.
- Pack crunchy and fresh things separately. Greens, avocado, sauces, and tortillas stay better on the side.
- Reheat until steaming hot, and stir halfway through in the microwave.