7 Easy Meal Preps for Beginners

New to meal prepping? Don’t worry, it doesn’t have to be complicated! These seven recipes are designed with beginners in mind, requiring minimal cooking skills and effort. With a little planning and these easy-to-follow instructions, you’ll have delicious and nutritious meals ready to enjoy throughout the week.

1. Overnight Oats: The No-Cook Breakfast Champion

Overnight oats are the ultimate lazy-person breakfast. Just mix, chill, and enjoy a creamy, satisfying meal in the morning.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind you prefer)
• 1/4 cup plain yogurt
• 1 tablespoon chia seeds
• 1/4 cup chopped fruit (fresh or frozen)
• 1 teaspoon honey or maple syrup (optional)

Instructions

1. Combine ingredients: In a mason jar or container, combine the oats, milk, yogurt, and chia seeds.
2. Mix well: Stir until all the ingredients are thoroughly combined.
3. Add fruit and sweetener: Top with your favorite chopped fruit and a drizzle of honey or maple syrup, if desired.
4. Chill overnight: Cover and refrigerate overnight or for at least 4 hours.

Meal Prep Tip: Prepare several jars at once for grab-and-go breakfasts throughout the week. Experiment with different fruits, nuts, and seeds to keep things interesting.

2. Simple Chicken Salad Sandwiches

This classic chicken salad is easy to make and perfect for a quick and satisfying lunch.

Ingredients

• 2 cups shredded cooked chicken breast
• 1/2 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped grapes
• Salt and pepper to taste
• 4 slices whole-wheat bread

Instructions

1. Combine Ingredients: In a medium bowl, combine shredded chicken, mayonnaise, celery, grapes, salt, and pepper. Mix until well combined.
2. Assemble sandwiches: Spread the chicken salad on two slices of bread. Top with the remaining bread slices and enjoy.

Meal Prep Tip: Prepare a large batch of chicken salad and store it in the refrigerator for up to 3 days. Assemble the sandwiches just before eating to keep the bread fresh.

3. Tuna Salad Lettuce Wraps

These light and refreshing lettuce wraps are a perfect low-carb lunch option.

Ingredients

• 2 cans (5 ounces each) tuna in water, drained
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 large lettuce leaves

Instructions

1. Mix the tuna salad: In a medium bowl, combine tuna, mayonnaise, celery, red onion, lemon juice, salt, and pepper. Mix until well combined.
2. Assemble the wraps: Spoon the tuna salad onto lettuce leaves. Enjoy immediately.

Meal Prep Tip: Prepare the tuna salad in advance and store it in the refrigerator for up to 3 days. Assemble the lettuce wraps just before eating to keep them fresh and crisp.

4. Mason Jar Greek Salad

This classic Greek salad is a refreshing and healthy option, packed with protein and healthy fats.

Ingredients

• 1 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Layer in the jar: In a mason jar, layer the olive oil and red wine vinegar dressing at the bottom.
2. Add the chopped cucumbers, followed by the cherry tomatoes, red onion, feta cheese, and olives.
3. Season and store: Sprinkle with dried oregano, salt, and pepper. Seal the jar tightly and store in the refrigerator.

Meal Prep Tip: Prepare several mason jar salads at once for the week ahead. When ready to eat, simply shake the jar to distribute the dressing and enjoy!

5. Ham and Cheese Roll-Ups

These simple roll-ups are a quick and easy lunch option that requires no cooking at all

Ingredients

• 4 slices deli ham
• 4 slices cheese (cheddar, provolone, or your favorite)
• 4 whole-wheat tortillas
• Mustard or mayonnaise (optional)
• Baby spinach leaves or other greens (optional)

Instructions

1. Layer the ingredients: Spread a thin layer of mustard or mayonnaise on each tortilla, if desired.
2. Place a slice of deli ham and cheese on each tortilla.
3. Add a few baby spinach leaves or other greens, if using.
4. Roll up the tortillas tightly and cut in half.

Meal Prep Tip: Wrap each roll-up in plastic wrap and store in the refrigerator. Grab and go when you’re ready to eat!

6. Fruit and Yogurt Parfait

This classic combination is a healthy and satisfying snack or light lunch.

Ingredients

• 1 cup plain or Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries or sliced fruit
• 1 tablespoon honey or maple syrup (optional)

Instructions

1. Layer the ingredients: In a glass or container, layer yogurt, granola, and fruit.
2. Repeat: Repeat the layers until the container is filled, ending with a fruit topping.
3. Sweeten (optional): Drizzle with honey or maple syrup if desired.
4. Enjoy!

Meal Prep Tip: Prepare several parfaits at once and store them in the refrigerator for a quick and healthy snack or light lunch throughout the week.

7. PB&J Overnight Oats

This fun twist on overnight oats is a childhood favorite made healthy and convenient

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind you prefer)
• 1/4 cup plain yogurt
• 1 tablespoon chia seeds
• 1 tablespoon peanut butter or almond butter
• 1 tablespoon jelly or jam

Instructions

1. Combine the base: In a mason jar or container, combine oats, milk, yogurt, and chia seeds.
2. Add the toppings: Top with peanut butter or almond butter and jelly or jam.
3. Chill overnight: Cover and refrigerate overnight or for at least 4 hours.
4. Enjoy!

Meal Prep Tip: Prepare several jars at once for grab-and-go breakfasts throughout the week. You can also experiment with other nut butter and fruit spread combinations.

Final Thoughts

Meal prepping doesn’t have to be intimidating, even if you’re new to the kitchen. With a bit of planning and these simple recipes, you can enjoy delicious and nutritious meals all week long without spending hours cooking. Start small, have fun, and enjoy the benefits of home-cooked meals, even with a busy schedule.