Are you tired of mealtime stress and overspending? Worry no more. I have traversed the heights and valleys of Mexico to compile your favorite Mexican meal prep recipes that are less than $3 per serving. These dishes are budget-friendly, easy to prepare, and nutritious.
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Easy Mexican Food Meal Prep Ideas for Lunch & Dinner
If you’re a lover of multiple cuisines and real food like me, make sure to have a look at my Asian meal prep guide and Mediterranean meal prep ideas afterward!
1. Low-Carb Mexican Meal Prep Bowls
Prep Time: 10 Minutes
Are you looking for a quick and easy Mexican food lunch idea? These healthy Mexican bowls are perfect for taking you on the go! Low-carb, high-protein, gluten-free, and delicious. This gluten-free taco bowl is one of my favorite weight loss Mexican meal prep recipes because you can easily adjust the number of carbs you eat depending on your real food needs or pair it with a healthier alternative like cauliflower rice.
2. Bean Chili
Prep Time: 10 Minutes
One-pot bean chili that’s super easy, healthy, and delicious. This meal-prep bean chili contains vitamins, complex carbohydrates, protein, and fiber. You can cook it in a slow cooker and you can use ground beef, chili powder, and aromatic Mexican food spices that give it a smokey, rich flavor. This slow cooker bean chili is one of my favorite vegetarian meal preps for weight loss.
3. Mexican Tuna Salad
Prep Time: 15 Minutes
This healthy and easy Mexican meal prep tuna salad is quick to put together and uses canned tuna, requiring no cooking. It’s super easy to make and eat if you’re in a hurry!
4. Shrimp Fajita Quinoa Bowls
Prep Time: 15 Minutes
The Mexican meal prep shrimp fajita quinoa taco bowl is a quick option with so much flavor! If you are craving fajitas but don’t want to eat tortillas. It is made with juicy, perfectly spiced shrimp, fresh peppers, and onions; it’s served over quinoa that’s brightened with lime juice and cilantro. This Mexican meal prep recipe is also one of my favorite pescatarian meal prep ideas!
5. Mexican Meatballs
Prep Time: 15 Minutes
These perfectly spiced and seasoned juicy meal prep Mexican Meatballs are cooked healthier using an air fryer or an oven. They’re a 45-minute comfort dish that packs quite a punch, less if you use an air fryer! It comes with an Adobo-flavored tomato sauce with the perfect balance of sweet, tangy, and smoky with a touch of heat.
6. Chicken Enchiladas with Zucchini
Prep Time: 30 Minutes
Swap the tortillas for this low-carb Mexican meal prep alternative to make killer rotisserie chicken enchiladas with zucchini! These chicken enchiladas are stuffed with tender rotisserie chicken and coated in a Whole 30-compliant red enchilada sauce, you can even cook them in the air fryer.
7. Spicy Mexican Rice
Prep Time: 20 Minutes
Spicy Mexican rice is made with your choice of brown (my favorite) or white rice, or even cauliflower rice, and flavored with onion, garlic, bell pepper, carrot, tomatoes, hot sauce, and spices. I cook the rice in broth for extra flavor, then stir some corn, cilantro, and lime juice at the end. It’s perfect for all your Mexican meals, especially great with black beans, ground beef, or even butternut squash!
Is Mexican Food Healthy?
Generally, Mexican food is considered healthy thanks to its wide variety of plant foods, including
- Beans are a staple in many traditional Mexican cuisines. Beans are rich in iron and protein and may lower heart disease risk.
- Corn is the main Mexican staple used as a base in most dishes. Corn is rich in fiber, complex carbs, and vitamin B3.
- Mexican cuisine is rich in vegetables, especially squash, chile peppers, tomato, and avocado.
- Fruits are very common in Mexican food. They may be enjoyed in desserts, drinks, or as snacks with chile and lime.
- Mexican food is loaded with Spices that provide anti-inflammatory benefits.
Note: Over the past few years, Mexican foods have faced a number of nutritional challenges, including an increase in sugar, saturated fats, and sodium. Don’t worry; the surest way to ensure that you are getting healthy meals that fit into your eating program is to meal prep. This way, you can know the nutritional profiles of your foods.
The Key to Healthy Mexican Meal Prep
The key to building a healthy Mexican meal prep is to include the following food groups in each recipe.
- Proteins
- Non-starchy vegetables
- Carbohydrates
- Fiber
- Fat
So, to create a balanced Mexican meal prep, you just need to pick your favorite Mexican ingredients from each group. Here is a selection of the most popular foods.
- Carbohydrates: Tortillas, brown rice, corn, quinoa.
- Protein: Grilled chicken, turkey, lean beef, fish, or plant-based options like beans and lentils.
- Healthy Fats: Avocado, dairy products, seeds, nuts, and olive cooking oil for dressing.
- Non-starchy vegetables: Include staples like tomatoes, bell peppers, onions, and avocados.
- Fiber: corn tortillas, beans, non-starchy vegetables, and fruits.
Other Meal Prep Strategies for Mexican Food
Use a slow cooker to prepare large batches of foods that can be frozen or stored in the refrigerator for several days. Prepare Mexican staple foods like corn, beans, and chicken, which can be used as a base in different dishes throughout the week.
For instance, you can use beans and rice in your delicious burritos, tacos, and enchiladas. For salads and tacos, you can use shredded chicken.
Another meal prep idea is to prepare a large pot of your favorite chili and freeze them in different jars for easy reheating when needed. Many Mexicans also love to pre-prepare homemade salsa to have fresh Mexican flavors on hand.
Finally, buying pre-made tortillas can save a great deal of time when preparing burritos and tacos.
Nutritional Information for Mexican Meal Prep Recipes
| Recipe | Prep Time | Serving Size | Calories (Kcal) | Calories (Kcal) | Calories (Kcal) | Fat (g) |
|---|---|---|---|---|---|---|
| Low-Carb Mexican Meal Prep Bowls | 10 Minutes | 4 Bowls | 353 | 25 | 10 | 20 |
| Bean Chili | 10 Minutes | 4 people | 259 | 14 | 39 | 4 |
| Mexican Tuna Salad | 15 Minutes | 1 Serving | 200 | 20 | 5 | 12 |
| Shrimp Fajita Quinoa Bowls | 15 Minutes | 4 Servings | 438 | 30 | 38 | 15 |
| Mexican Meatballs | 15 Minutes | 15 Meatballs | 81 | 18 | 8 | 15 |
| Chicken Enchiladas with Zucchini | 30 Minutes | 6 Servings | 235 | 14 | 15 | 13 |
| Spicy Mexican Rice | 20 Minutes | 1 Cup | 150 | 3 | 30 | 2 |
Frequently Asked Questions
What Are the 10 Most Popular Mexican Meals?
The 10 most popular meals in Mexico are tacos, enchiladas, burritos, tamales, chiles rellenos, pozole, mole, guacamole, quesadillas, and salsa. These different dishes, which are also great for prepping in advance, represent the rich flavors and variety of ingredients used in Mexican cuisine and are beloved around the world.
What Are Some Healthy Alternatives for Traditional Mexican Dishes in Meal Prep?
Some healthy alternatives for traditional Mexican dishes in your meal prep include swapping tortillas in place of lettuce wraps or using cauliflower rice instead of white rice. You could also add lean proteins like grilled chicken or turkey to your diet rather than ground beef. These substitutions will give you a nutritive twist to your Mexican dishes while maintaining the health benefits of your meal prep.
What Makes Mexican Food So Good for Meal Prepping?
Mexican food is great for meal prepping due to its versatility, flavors, and ingredients. Many Mexican dishes can be easily prepared in advance and stored for later consumption. Rice, grilled meats, and vegetables are prepped in large quantities and used in various dishes throughout the week.
Final Thoughts on Making Your Next Mexican Meal Prep
From low-carb bowls to delectable meatballs, these Mexican meal prep recipes offer the perfect solution for budget-conscious, health-conscious home cooks. The key to making these meal prep recipes healthy is to load up on protein and fresh veggies and reduce added fats like butter, cheese, and sauces.
Check out my list of freezer meal prep ideas or these Sunday meal prep ideas.
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.
