5 Easy Healthy Meal Prep Recipes for the Week

This is a simple guide to healthy meal prep for a busy week. You do not need complicated recipes or a full day in the kitchen. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday. These ideas are straightforward and use common ingredients.

Remember, I am not a dietitian. These are just simple meal ideas. Cooked food keeps for about 3 to 4 days in the fridge. For anything you plan to eat later in the week, it is best to freeze it to be safe. Let's get your week sorted.

1. Sheet Pan Sausage and Veggies (Makes 4 servings, keeps 3 days)

Toss 1 lb sliced Italian sausage, 1 chopped red bell pepper, 1 chopped yellow bell pepper, and 1 sliced red onion with olive oil and seasoning. Spread everything on a single sheet pan. Roast at 400°F for 20 to 25 minutes, until the vegetables are tender and the sausage is browned. Divide into four containers. This recipe keeps for up to 3 days in the fridge and costs about $4 per serving.

2. Chicken Burrito Bowls (Makes 4 servings, keeps 4 days)

Cook 1 lb of chicken breast, then shred or dice it. Layer it in your containers with 1 cup cooked brown rice, 1 can of black beans (rinsed), and 1 cup of corn. You can add your favorite salsa now or when you serve it. Store the bowls in the fridge for up to 4 days. This meal comes out to about $3.50 per serving. Add avocado or sour cream just before eating.

3. Lentil Sweet Potato Curry (Makes 4 servings, keeps 4 days)

In a pot, sauté 1 chopped onion. Add 2 diced sweet potatoes, 1 cup red lentils, a 14 oz can coconut milk, and 2 cups vegetable broth. Add 2 tablespoons curry powder and simmer for 20 minutes until soft. Portion into four containers and top with fresh cilantro. This curry keeps for 4 days in the fridge. It costs about $2.50 per serving and has about 20g of protein.

4. Pesto Pasta with Chickpeas (Makes 4 servings, keeps 3 days)

Cook 12 oz of rotini pasta according to package directions. Drain the pasta and let it cool slightly. In a large bowl, mix the pasta with 1 cup of pesto, 1 can of chickpeas (rinsed), and 1 cup of halved cherry tomatoes. Divide the pasta salad among four containers. This meal keeps well for 3 days and costs about $3 per serving. It can be eaten cold or warm.

5. Tuna Salad Bento Boxes (Makes 3 servings, keeps 3 days)

Mix two 5 oz cans of tuna (drained) with 1/4 cup of mayonnaise, 1 diced celery stalk, and 2 tablespoons of chopped red onion. Portion the tuna salad into three bento-style containers. In the other compartments, add crackers, carrot sticks, and cucumber slices. Keeping the components separate prevents soggy crackers. This no-cook lunch costs about $3 per serving and will keep for 3 days.

Your Sunday prep order

Start by preheating your oven for the sausage and veggies. While it heats, chop the vegetables and get the pan in the oven. Next, get water boiling for the pasta and cook the lentils for the curry. While those simmer, prepare the chicken burrito bowl components and mix the tuna salad. Once the pasta is done, mix it with the pesto. By the time the sausage is done, everything else should be ready to cool and portion.

Shopping list

• Protein: Italian sausage, chicken breast, canned tuna
• Pantry: Brown rice, red lentils, rotini pasta, black beans, chickpeas, corn, coconut milk
• Produce: Bell peppers, onions, sweet potatoes, celery, cherry tomatoes, carrots, cucumber
• Sauces & Seasoning: Pesto, mayonnaise, curry powder, vegetable broth

FAQ

How long does meal prep last?

Most cooked meals are good for 3 to 4 days in an airtight container in the fridge. For food safety, I recommend freezing any meals you plan to eat after the fourth day.

Can I swap ingredients in these recipes?

Yes, these are just templates. You can use different vegetables, swap chicken for ground turkey, or use quinoa instead of rice. Use what you have and what you like to eat.

Do I need special meal prep containers?

No, any airtight container will work. Glass containers are great for reheating, but plastic ones are lighter. For items with crackers, bento-style containers with dividers are useful to prevent sogginess.