9 Easy Meal Prep Recipes

When the weekend arrives, the first thing on our minds is: it’s time for social activities, quality family time, and rest. Then, all too often, Sunday afternoon appears and the panic sets in; you haven’t gone grocery shopping and have nothing in the fridge. You throw on your best it’s-laundry-day attire and zoom over to the grocery store. It’s a zoo! You feel like you’re fighting for your right to buy food, amongst the maze of aisles and aggressive shoppers. Feeling overwhelmed, you do a quick web search to uncover the best meal prep recipes. Not knowing which to choose and overwhelmed by the grocery store’s many options, you find yourself back at home ordering take-out Chinese food.

We know the struggle. Whether it’s money, health concerns, or weight loss goals on your mind, every week you tell yourself that you have to meal prep but the follow through falls short. Don’t worry your little heads because we’re here to simplify your life and help you stay on track with nine of our brand-spankin’ new meal prep recipes — three breakfasts, three mains, and three snacks. Let’s get prepping.

meal prep carrot celery snack

Easy meal prep recipes

Here are nine new and improved meal prep recipes to help you cruise through the week, feeling energized along the way. To set yourself up for success, select at least one dedicated shopping day and two meal prepping days per week. We recommend Sunday and Wednesday but it really depends on your schedule. After cooking the meals, store them tupperware and keep them in the fridge for up to 3-4 days. You can also cook meals for the next day the evening before — it’s all up to you! For our full collection fo meal prep recipes and grocery list feature, sign up for 8fit Pro.

Meal prep breakfasts

These breakfasts can be prepared in a big batch a few days in advance for a daily grab-and-go option or prepped the night before to make mornings stress-free. These meals will put your usual processed cereal, sugary donut or buttery pastry rituals to bed.

Savory breakfast muffins

These egg-based savory breakfast muffins are more like adorable mini quiches. Perfect for a breakfast on-the-go because they can either be carried in a reusable container or cooked in a lined muffin tin. The beauty of quiche is that you can swap the veggies in this recipe for any non-starchy vegetable you have on hand and the nutritional value will be about the same. Add a little feta cheese, beans, and eggs, whisk together and bake on 350˚F (180˚C) for about 15-30 minutes or until set.

high protein savory breakfast muffins low carb

Yogurt with oats, apple & almonds

This classic breakfast can be made in under five minutes with only four familiar ingredients (apple, yogurt, almonds, and oats). If you prefer to prepare it in the morning, it can be eaten right away. Alternatively, you can let is sit in the fridge overnight and you’ll get a chewy oat texture. High in protein and fiber, this breakfast keeps you full all morning long.

yogurt with oats and almonds

Vanilla chia seed pudding recipe

Vanilla chia seed pudding is an overnight delight. Chia seeds are full of soluble fiber, which when combined with water, give the chia seeds a gelatinous texture. This fiber is fuel for your healthy gut bacteria. Pick your favorite unsweetened non-dairy milk and combine about 3 Tbsp of chia seeds per 1 cup of milk. Next, stir in vanilla extract and cinnamon, then let the mixture sit in the fridge for at least 1-2 hours or overnight. When it’s breakfast time, top with fresh berries and enjoy.

chia seed pudding recipe vanilla

Meal prep-friendly mains

For us, breakfast is a pinch, but mains are where the true struggle sets in. In theory, it seems easier to just grab a meal at the office cafeteria or local fast food joint. Well, we’re here to debunk that with meal prep recipes that are quick to prep and interchangeable between lunch and dinner. Our tips:

  • Make 3-4 servings of one of the recipes on Sunday, then cook another recipe midweek.
  • Decide to cook one of the meals for dinner, doubling or tripling the serving size to pack extra for lunch or dinner the next few days.

Easy tuna salad

This easy tuna salad it just-as-advertised… easy! Ingredients include mixed greens, olives, dressing, eggs, and tuna. It’s a great one for traveling or holidays since these ingredients are available at most stores. If you’re meal prepping this one, we recommend that you keep the dressing on the side until you’re ready to serve so the lettuce doesn’t wilt.

meal prep salad recipe

Herb cheese & turkey rolls

This one is a favorite grab-and-go meal for 8fitters and their kiddos. Start with a whole grain tortilla, spread a layer of savory ricotta cheese, and top with turkey slices (organic, preservative-free preferred). Add fresh veggies such as cucumber and greens. Next, place your tortilla on plastic wrap and roll as tightly as possible. Enjoy right away or store in the fridge for up to three days. To serve, unwrap and enjoy as-is, or slice into playful pinwheels. 

Eco-friendly tip:
Swap the plastic wrap for a sushi roller! Roll your turkey roll up as you would a maki roll.

meal prep lunch recipe

Quinoa lentil salad with fresh herbs

Quinoa and lentils are the perfect plant-based protein pair — creating what we call a complete protein. The super meal prep-friendly feature of this recipe is that the lentils and quinoa can be cooked together, simmering in water for about 15 minutes. If you’re really time-crunched, you can cut the prep time in half by choosing pre-cooked versions of lentils (canned) and quinoa (packaged). To assemble the meal, pan-fry lentils, quinoa, onion, and zucchini, then top with your favorite fresh herbs and organic hot sauce.

meal prep dinner lunch healthy

Snacks for meal prep

Prevent that impulsive, unhealthy afternoon snack attack by prepping something ahead of time These meal prep snacks are suited for both sweet and savory cravings. They’ll satisfy your taste buds while giving your body the nutrients it needs. 

Nutritionist tip:
Make homemade trail mix to keep at your desk. Use unsalted, plain nuts and dried fruits without added sugar.

Dark chocolate with berries & peanuts

This chocolate-berry-nut combination is a favorite among 8fitters. Whoever said chocolate isn’t healthy didn’t have the whole story. As long as you aim for the dark versions, pair it with some blood-stabilizing protein like peanuts, and have it in moderation, our nutritionist say go for it!

meal prep snack healthy with chocolate

 

Chicken, avocado & tangerine

Use leftover chicken or buy some organic, preservative-free slices to make this protein-packed healthy snack. We love playing with our food by wrapping the chicken slices around the sliced avocado to make a low-carb “wrap.” To balance the savory taste, we pair our chicken-avocado wraps with refreshing, tangy citrus.

meal prep snack healthy

Avocado feta dip with carrot & celery

Try this delicious, homemade dip made from feta, avocado, lemon juice, spring onion, parsley, salt, and pepper. Blend those ingredients in a food processor or mash them in a bowl using a fork. Serve with crudités (our choice: fresh carrot and celery sticks). This meal prep snack doubles as a party appetizer. For work days, we recommend making a few portions of the dip and storing in your company fridge.

healthy meal prep snack

For meal prep recipes and grocery list that’s specifically portioned for you and your weight loss, fitness, or muscle gain goals, sign up for the 8fit app today!