Easy healthy meal prep: 10 Recipes for the Week

Finding time to cook every day is hard. You can save time and money with a few easy healthy meal prep recipes on Sunday afternoon. You just need some simple ingredients and a stack of glass containers. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday. These meals give you a solid foundation for the week.

You are not a chef and you do not need to be one. These ideas use basic cooking steps like roasting vegetables or boiling pasta. You will portion the food into containers and stack them in the fridge. They stay fresh for three to four days. You can grab a container on your way out the door and heat it up at work.

1. Lemon garlic chicken and broccoli (4 servings, keeps 4 days)

You need four chicken breasts, two heads of broccoli, one lemon, and two tablespoons of olive oil. Cut the chicken and broccoli into small pieces. Coat the pieces with olive oil, lemon juice, salt, and pepper. Spread everything on a baking sheet and bake at 400 degrees for twenty minutes. Divide the baked chicken and broccoli into four glass containers. This meal keeps for four days in the fridge. It costs about $3 per serving.

2. Turkey taco bowls (4 servings, keeps 4 days)

You need one pound of ground turkey, two cups of cooked brown rice, one can of black beans, and a packet of taco seasoning. Brown the turkey in a skillet over medium heat. Add the taco seasoning and a half cup of water, then simmer until the liquid cooks off. Place a half cup of rice in each container. Top the rice with the turkey and rinsed black beans. This keeps for four days in the fridge. It costs about $2 per serving.

3. Sweet potato and chickpea curry (4 servings, keeps 4 days)

You need two large sweet potatoes, two cans of chickpeas, one can of coconut milk, and two tablespoons of curry powder. Peel and chop the sweet potatoes into cubes. Boil the cubes in a large pot until soft. Drain the water and add the coconut milk, chickpeas, and curry powder to the pot. Simmer for ten minutes. Scoop the curry into four containers. This keeps for four days in the fridge. It costs about $2 per serving.

4. Quinoa salad with feta (4 servings, keeps 3 days)

You need one cup of dry quinoa, two large cucumbers, one block of feta cheese, and a quarter cup of vinaigrette dressing. Cook the quinoa in two cups of water and let it cool. Dice the cucumbers and crumble the feta cheese. Mix the cooled quinoa, cucumbers, feta, and dressing in a large bowl. Spoon the salad into four containers. This fresh meal keeps for three days in the fridge. It costs about $2 per serving.

5. Baked salmon and asparagus (4 servings, keeps 3 days)

You need four salmon fillets, two bunches of asparagus, one tablespoon of olive oil, and one teaspoon of garlic powder. Snap the hard ends off the asparagus spears. Place the salmon and asparagus on a baking sheet. Drizzle the oil over the food and sprinkle the garlic powder on top. Bake at 400 degrees for fifteen minutes. Place one salmon fillet and a handful of asparagus into each container. This keeps for three days in the fridge. It costs about $5 per serving.

6. Black bean and corn quesadillas (4 servings, keeps 4 days)

You need four large flour tortillas, one can of black beans, one cup of frozen corn, and two cups of shredded cheddar cheese. Place a tortilla in a dry skillet over medium heat. Add cheese, beans, and corn to one half. Fold the tortilla over and cook until the cheese melts. Cut into triangles and pack into containers. This keeps for four days in the fridge. It costs about $1 per serving.

7. Ground beef and zucchini noodles (4 servings, keeps 3 days)

You need one pound of lean ground beef, four medium zucchinis, and one jar of marinara sauce. Use a spiral tool to cut the zucchinis into long noodles. Cook the ground beef in a large pan until brown. Pour the marinara sauce into the pan and heat it through. Divide the raw zucchini noodles into four containers. Pour the hot meat sauce over the noodles. This keeps for three days in the fridge. It costs about $3 per serving.

8. Hard boiled eggs and almonds (4 servings, keeps 4 days)

You need eight large eggs, one cup of raw almonds, two apples, and four slices of cheddar cheese. Place the eggs in a pot of water and boil them for ten minutes. Peel the eggs after they cool in ice water. Slice the apples and the cheese. Place two eggs, a quarter cup of almonds, a few apple slices, and one cheese slice into each container. This snack box keeps for four days in the fridge. It costs about $2 per serving.

9. Lentil and vegetable soup (4 servings, keeps 4 days)

You need one cup of dry brown lentils, two carrots, two stalks of celery, and four cups of vegetable broth. Chop the carrots and celery into small pieces. Put the vegetables, lentils, and broth into a large pot. Bring the liquid to a boil. Lower the heat and let the soup simmer for thirty minutes until the lentils are soft. Ladle the soup into four deep containers. This keeps for four days in the fridge. It costs about $1 per serving.

10. Sausage and bell pepper skillet (4 servings, keeps 4 days)

You need four cooked chicken sausages, three large bell peppers, one yellow onion, and one tablespoon of olive oil. Slice the sausages, peppers, and onion into thin strips. Heat the olive oil in a large skillet over medium heat. Add all the sliced ingredients to the pan. Cook for ten minutes until the vegetables get soft. Divide the mixture evenly into four glass containers. This keeps for four days in the fridge. It costs about $3 per serving.

Your Sunday prep order

You can save time by cooking these recipes in the right order. Start with the meals that need the oven like the baked salmon or the lemon garlic chicken. While those bake you can boil water on the stove for the quinoa or the eggs. Use your waiting time to chop vegetables for the skillets and soups. Wash your cutting board between the raw meat and the fresh vegetables. Let all the hot food cool on the counter before you put the lids on the containers.

Shopping list

• Four chicken breasts and one pound ground turkey
• Four salmon fillets and one package chicken sausage
• Two heads of broccoli and two bunches of asparagus
• Three bell peppers and four zucchinis
• One bag of dry quinoa and one bag brown lentils
• Two cans of chickpeas and one can black beans

FAQ

How long does meal prep last in the fridge?

Most cooked meals stay fresh for three to four days in the fridge. You should freeze anything you plan to eat later in the week.

Can I use plastic containers for my food?

Glass containers work best because they do not stain or hold smells. You can use hard plastic containers if they have tight lids.

Do I have to eat the same thing every day?

You can make two different recipes on Sunday to give yourself some choices. You can also change your sauces or dressings each day.