Meal prep doesn’t have to be boring or repetitive! Explore these 16 international recipes that not only keep your meals healthy but also bring a world of flavors to your week. From zesty Mediterranean dishes to hearty Asian bowls, you’ll find plenty of options to satisfy your taste buds while sticking to your healthy lifestyle.
Contents
- 1. Thai Green Curry with Tofu
- 2. Greek Chicken Souvlaki
- 3. Moroccan Spiced Carrot and Chickpea Stew
- 4. Japanese Teriyaki Chicken Bowls
- 5. Mexican Quinoa Bowl
- 6. Korean Bibimbap
- 7. Indian Lentil Dahl
- 8. Mediterranean Chickpea Salad
- 9. Italian Caprese Pasta Salad
- 10. Sri Lankan Coconut Dhal Curry
- 11. Spanish Chickpea and Spinach Stew
- 12. Vietnamese Pho with Beef
- 13. Brazilian Black Bean and Rice
- 14. Middle Eastern Falafel Wrap
- 15. Caribbean Jerk Chicken with Rice and Peas
- 16. Peruvian Quinoa and Vegetable Stir-Fry
1. Thai Green Curry with Tofu
Thai green curry with tofu is a flavorful dish that’s perfect for meal prep. The creamy coconut milk, fresh herbs, and spices create a delicious sauce that pairs perfectly with rice. Plus, it’s a great way to enjoy plant-based protein while keeping your meals exciting!
2. Greek Chicken Souvlaki
Greek chicken souvlaki is a tasty and easy meal prep option. Marinated chicken skewers are perfect for grilling or baking, bringing a burst of flavor to your week. Serve them with fresh veggies and a side of tzatziki for a satisfying and healthy dish.
3. Moroccan Spiced Carrot and Chickpea Stew
This Moroccan spiced carrot and chickpea stew is a cozy dish that warms you up from the inside out. Packed with nutritious ingredients, it’s perfect for meal prep and can easily be enjoyed throughout the week. With its rich flavors and vibrant colors, it’s a delightful way to add some international flair to your meals.
4. Japanese Teriyaki Chicken Bowls
Japanese teriyaki chicken bowls are a delicious way to enjoy a healthy meal prep. The tender chicken coated in sweet teriyaki sauce pairs perfectly with steamed broccoli over fluffy rice. This dish is not only flavorful but also quick to make, making it a great choice for busy weeknights!
5. Mexican Quinoa Bowl
This Mexican quinoa bowl is a delight for your taste buds! Packed with black beans, corn, and creamy avocado, it’s a colorful and nutritious option. Meal prepping this dish means you’ll have tasty, healthy meals ready to go all week.
6. Korean Bibimbap
Korean bibimbap is a colorful and nutritious meal that’s perfect for meal prepping. It combines rice, fresh vegetables, and a fried egg, all topped with a tasty sauce. You can customize it with your favorite ingredients, making it a fun and healthy option for any week.
7. Indian Lentil Dahl
Indian lentil dahl is a comforting dish that packs a punch of flavors. With a blend of spices and lentils, it’s not just tasty but also packed with nutrients. Serve it with rice or naan for a complete meal that’s perfect for meal prep.
8. Mediterranean Chickpea Salad
This Mediterranean chickpea salad is a colorful and tasty option for meal prep. Packed with fresh veggies and protein-rich chickpeas, it’s both filling and nutritious. Toss in some herbs and a simple dressing for a dish that’s easy to enjoy throughout the week!
9. Italian Caprese Pasta Salad
This Italian caprese pasta salad is a delightful mix of flavors and colors. With fresh mozzarella, cherry tomatoes, and basil, it’s a simple dish that feels fancy. Perfect for meal prep, you can enjoy it throughout the week without it losing its charm.
10. Sri Lankan Coconut Dhal Curry
This Sri Lankan coconut dhal curry is a tasty way to enjoy a healthy meal prep option. It’s packed with protein from the lentils and has a rich flavor from the coconut milk. Serve it with rice for a satisfying dish that keeps well in the fridge!
11. Spanish Chickpea and Spinach Stew
This Spanish chickpea and spinach stew is a hearty option that’s packed with flavor. The combination of tender chickpeas and fresh spinach creates a comforting dish that’s easy to prepare. It’s perfect for meal prepping, giving you healthy lunches or dinners throughout the week.
12. Vietnamese Pho with Beef
Vietnamese pho with beef is a warm and comforting dish that’s perfect for meal prep. The rich broth, tender beef, and fresh herbs make every bowl a delight. Plus, it’s simple to customize with your favorite toppings!
13. Brazilian Black Bean and Rice
Brazilian black bean and rice is a delicious staple that combines flavors and nutrition. The creamy avocado and zesty lime brighten up the dish, making it a colorful and satisfying meal. Plus, it’s super easy to prep for the week, so you can enjoy a taste of Brazil anytime!
14. Middle Eastern Falafel Wrap
If you’re looking for a tasty and healthy option, a falafel wrap is a great choice! Packed with crispy falafel balls, fresh veggies, and a drizzle of tahini sauce, it’s a delightful bite. Enjoy this wrap as a quick lunch or a meal prep favorite that’s sure to satisfy your cravings.
15. Caribbean Jerk Chicken with Rice and Peas
Caribbean jerk chicken is a flavorful dish that brings a taste of the islands to your table. The spicy marinade adds a kick, while the rice and peas provide a comforting balance. This meal is perfect for meal prep, offering a delicious option that keeps well throughout the week.
16. Peruvian Quinoa and Vegetable Stir-Fry
Peruvian quinoa and vegetable stir-fry is a colorful and healthy dish that’s easy to whip up. Packed with fresh veggies and protein-rich quinoa, it’s perfect for meal prep. Enjoy it as a hearty lunch or dinner that keeps you energized throughout the day!
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
