National Nutrition Month is the perfect time to switch up your meal prep game! Here’s a collection of 31 delicious and nutritious recipes approved by nutritionists that will make planning your meals a breeze. Say goodbye to boring lunches and hello to exciting, wholesome dishes that keep you energized throughout the week!
Contents
- 1. Grilled Chicken with Quinoa and Spinach
- 2. Quinoa and Black Bean Salad
- 3. Zucchini Noodles with Pesto
- 4. Baked Salmon with Asparagus
- 5. Overnight Oats with Berries
- 6. Turkey and Veggie Stir-Fry
- 7. Spicy Sweet Potato and Lentil Stew
- 8. Mediterranean Chickpea Bowls
- 9. Cilantro Lime Chicken Wraps
- 10. Chickpea Salad Sandwich
- 11. Egg Muffins with Spinach and Feta
- 12. Stuffed Bell Peppers with Quinoa
- 13. Mexican Black Bean Soup
- 14. Lentil and Vegetable Soup
- 15. Greek Yogurt Parfait
- 16. Cauliflower Rice Stir-Fry
- 17. Honey Garlic Shrimp with Broccoli
- 18. Roasted Vegetable and Hummus Wrap
- 19. Coconut Curry Chickpeas
- 20. Spinach and Feta Stuffed Chicken
- 21. Beef and Broccoli Stir-Fry
- 22. Veggie-Loaded Pasta Salad
- 23. Mushroom and Barley Risotto
- 24. Apple Cinnamon Oatmeal
- 25. Cabbage and Carrot Slaw
- 26. Berry Smoothie Bowl
- 27. Balsamic Chicken with Brussels Sprouts
- 28. Vegetable Quiche with Whole Wheat Crust
- 29. Almond Butter and Banana Toast
- 30. Roasted Red Pepper and Tomato Soup
- 31. Savory Oatmeal with Eggs and Avocado
1. Grilled Chicken with Quinoa and Spinach
Grilled chicken with quinoa and spinach is a meal that packs a punch. It’s healthy, filling, and super easy to make ahead. Just grill the chicken, toss it with quinoa and fresh spinach, and you’re set for the week!
2. Quinoa and Black Bean Salad
This Quinoa and Black Bean Salad is a colorful and tasty option for meal prep. Packed with protein and fiber, it’s perfect for a quick lunch or dinner. Toss in some lime juice and fresh cilantro for a little zing!
3. Zucchini Noodles with Pesto
Zucchini noodles with pesto are a fresh and light option for meal prep. This dish combines the crunch of zucchini with the vibrant flavors of homemade pesto. It’s quick to whip up and keeps well in the fridge, making it perfect for busy weeknights.
4. Baked Salmon with Asparagus
Baked salmon with asparagus is a perfect meal prep choice. It’s easy to make and packed with nutrients. Plus, it tastes great any day of the week!
5. Overnight Oats with Berries
Overnight oats are a quick and tasty breakfast option. Just mix oats with your favorite milk and top with delicious berries. It’s a healthy way to kickstart your day!
6. Turkey and Veggie Stir-Fry
This turkey and veggie stir-fry is a fun and easy meal prep option. Packed with colorful veggies and lean protein, it’s a tasty way to hit your nutrition goals. Plus, it’s quick to whip up, making it perfect for busy days!
7. Spicy Sweet Potato and Lentil Stew
This spicy sweet potato and lentil stew is a hearty and healthy option for meal prep. Packed with flavor and nutrients, it’s perfect for those busy weeks ahead. Just make a big batch and enjoy it all week long!
8. Mediterranean Chickpea Bowls
These Mediterranean Chickpea Bowls are a colorful and tasty option for meal prep. Packed with fresh veggies like tomatoes and peppers, they’re super easy to put together. Drizzle with your favorite dressing, and you have a delicious meal ready to go!
9. Cilantro Lime Chicken Wraps
Cilantro lime chicken wraps are a tasty and easy meal prep option. Packed with grilled chicken, colorful veggies, and fresh cilantro, they burst with flavor. Perfect for a quick lunch or dinner, these wraps make eating healthy simple and enjoyable!
10. Chickpea Salad Sandwich
This Chickpea Salad Sandwich is a tasty twist on a classic. Packed with protein and fiber, it’s perfect for meal prep or a quick lunch. Enjoy this delicious option that keeps you fueled all day!
11. Egg Muffins with Spinach and Feta
Egg muffins are a tasty and healthy choice for meal prep. Packed with spinach and feta, they’re perfect for quick breakfasts or snacks. These little bites are easy to make and can be customized to fit your favorite flavors!
12. Stuffed Bell Peppers with Quinoa
Stuffed bell peppers are a fun and colorful way to enjoy a nutritious meal. These vibrant veggies are filled with quinoa, fresh veggies, and herbs, making them a satisfying choice for meal prep. They are not only delicious but also packed with protein and fiber to keep you fueled throughout the day.
13. Mexican Black Bean Soup
If you’re looking for a cozy meal, this Mexican Black Bean Soup is a great choice. It’s packed with flavor and loaded with black beans, which are full of protein and fiber. Top it with fresh avocado and cilantro for a delicious twist!
14. Lentil and Vegetable Soup
This lentil and vegetable soup is a warm hug in a bowl. Packed with color and nutrients, it’s an easy meal prep option for busy days. Enjoy a hearty serving that not only fills you up but also makes your taste buds happy!
15. Greek Yogurt Parfait
Greek yogurt parfaits are a delicious way to kick off your day. Layer creamy yogurt with fresh berries and crunchy granola for a balanced breakfast. They’re super easy to prepare in advance and make a perfect meal prep option!
16. Cauliflower Rice Stir-Fry
Cauliflower rice stir-fry is a fun and healthy twist on a classic dish. It’s quick to make and packed with colorful veggies that brighten your plate. Enjoy this meal prep recipe for a nutritious option that tastes great!
17. Honey Garlic Shrimp with Broccoli
This honey garlic shrimp dish is a tasty and quick option for meal prep. The shrimp are coated in a sweet and savory sauce, perfectly complemented by fresh broccoli. It’s a great way to enjoy a nutritious meal without spending too much time in the kitchen!
18. Roasted Vegetable and Hummus Wrap
This roasted vegetable and hummus wrap is a colorful and tasty option for meal prep. It’s packed with fresh veggies and a creamy spread, making it satisfying and healthy. Perfect for a quick lunch or snack, it’s simple to make and full of flavor!
19. Coconut Curry Chickpeas
Coconut Curry Chickpeas are a tasty and filling meal prep option. This dish is packed with flavor and protein, making it perfect for lunch or dinner. Serve it over rice for a complete and satisfying meal!
20. Spinach and Feta Stuffed Chicken
Get ready to enjoy a tasty and healthy dish with spinach and feta stuffed chicken! This recipe packs in flavor and nutrition, making it perfect for meal prep. It’s easy to make and great for keeping your meals exciting all week long.
21. Beef and Broccoli Stir-Fry
Beef and broccoli stir-fry is a quick and tasty meal that packs a punch. With tender beef, vibrant veggies, and a savory sauce, it’s perfect for meal prep. This dish not only satisfies your taste buds but also provides a healthy boost to your week.
22. Veggie-Loaded Pasta Salad
This veggie-loaded pasta salad is a colorful and tasty dish that’s perfect for meal prep. Packed with fresh veggies like tomatoes, peppers, and olives, it brings a burst of flavor to your week. Enjoy it as a side or a main course, and feel good about nourishing your body!
23. Mushroom and Barley Risotto
This Mushroom and Barley Risotto is a warm and cozy dish perfect for meal prep. Packed with hearty barley and savory mushrooms, it’s both filling and nutritious. Enjoy it throughout the week for a satisfying lunch or dinner!
24. Apple Cinnamon Oatmeal
Apple cinnamon oatmeal is a warm and comforting breakfast option that’s easy to prep ahead. With sweet apples, cozy cinnamon, and a handful of nuts, it’s a simple way to start your day. You can whip it up in batches for the week and enjoy a delicious, nutritious meal every morning!
25. Cabbage and Carrot Slaw
This cabbage and carrot slaw is a colorful addition to your meal prep. It’s crunchy, fresh, and pairs perfectly with many dishes. Plus, it’s super easy to make, making it a go-to recipe for busy days.
26. Berry Smoothie Bowl
Berry smoothie bowls are a tasty and healthy way to kickstart your day. Packed with antioxidants from berries and healthy fats from nuts, they’re both nutritious and filling. Top yours with your favorite seeds for an extra crunch and added benefits!
27. Balsamic Chicken with Brussels Sprouts
This Balsamic Chicken with Brussels Sprouts is a simple yet tasty meal prep option. The chicken is juicy and full of flavor, while the Brussels sprouts add a nice crunch. It’s a great way to keep your meals exciting and nutritious!
28. Vegetable Quiche with Whole Wheat Crust
This vegetable quiche is a fantastic meal prep option that’s both hearty and nutritious. Packed with colorful veggies and a whole wheat crust, it makes for a delicious breakfast or lunch all week long. Enjoy it warm or cold, and feel good knowing you’re making a healthy choice!
29. Almond Butter and Banana Toast
Almond butter and banana toast is a simple yet satisfying option for any meal. Just spread creamy almond butter on your favorite bread, and top it with banana slices for a delicious twist. It’s a great way to enjoy healthy fats and natural sweetness all in one bite!
30. Roasted Red Pepper and Tomato Soup
This roasted red pepper and tomato soup is a warm hug in a bowl. It combines the sweetness of roasted peppers with the richness of tomatoes, creating a comforting blend perfect for any meal. Pair it with a slice of crusty bread for an easy, delicious lunch!
31. Savory Oatmeal with Eggs and Avocado
Savory oatmeal topped with eggs and avocado is a delicious way to start your day. The creamy avocado and runny egg add a nice twist to classic oatmeal. This meal is packed with nutrients and keeps you full for hours!
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.
