Meal Prep Recipes

Solid, tasty meals you can batch. Whether you need more time to celebrate every day or you’re looking to celebrate National Meal Prep Day, these recipes are perfect for you!

Burrito Bowls (4-5 servings)

• Ingredients:
• 2 cups cooked rice (white or brown)
• 1 lb chicken breast (or ground beef/tofu)
• 1 can black beans (drained)
• 1 cup corn
• 1 tsp each: chili powder, cumin, garlic powder
• Salt + pepper
• Toppings: salsa, shredded cheese, avocado, sour cream

Steps:

1. Season and cook protein (pan or oven at 400°F ~20 min for chicken)
2. Heat beans + corn with a pinch of salt.
3. Divide rice into containers.
4. Add protein, beans, and corn.
5. Store toppings separately for freshness.

Mix it up: BBQ chicken version, or swap rice for cauliflower rice.

Mason Jar Salads (3–4 servings)

Ingredients:

• Dressing (your choice)
• Cherry tomatoes
• Cucumbers
• Chickpeas or grilled chicken
• Mixed greens
• Optional: cheese, nuts, quinoa

Layering order (important!):

1. Dressing at the bottom
2. Hard veggies (tomatoes, cucumbers)
3. Protein (chickpeas/chicken)
4. Soft stuff (cheese, grains)
5. Greens on top

Steps:

• Seal and refrigerate (lasts ~4 days)
• Shake when ready to eat

Easy Meal Prep Pasta (4 servings)

Ingredients:

• 12 oz pasta
• 1 lb protein (chicken, sausage, or tofu)
• 2 cups veggies (broccoli, spinach, peppers)
• Sauce options: marinara, pesto, or alfredo

Steps:

1. Cook pasta and drain.
2. Cook protein separately.
3. Sauté veggies until tender.
4. Mix everything with sauce OR keep sauce separate.
5. Portion into containers.

Hack: Same pasta, different sauces = totally different meals.

Protein + Veggie Combos (4–6 servings)

Ingredients:

• 1–2 lbs protein (chicken, salmon, tofu)
• 3–4 cups veggies (broccoli, carrots, zucchini)
• 2 tbsp olive oil
• Salt, pepper, garlic powder

Steps:

1. Preheat oven to 400°F
2. Toss veggies in oil + seasoning
3. Place protein + veggies on sheet pan
4. Bake 20–25 minutes (longer for thicker cuts)
5. Portion with optional rice or potatoes

Breakfast Egg Muffins (6–8 muffins)

Ingredients:

• 6 eggs
• ½ cup milk
• 1 cup chopped veggies (spinach, peppers, onions)
• ½ cup cheese
• Salt + pepper

Steps:

1. Whisk eggs + milk + seasoning
2. Stir in veggies + cheese
3. Pour into greased muffin tin
4. Bake at 375°F for 18–20 minutes
5. Cool, then store in fridge

Overnight Oats (1 serving, multiply as needed)

Ingredients:

• ½ cup oats
• ½ cup milk
• 1 tbsp chia seeds (optional)
• 1 tbsp honey
• Toppings: fruit, peanut butter, yogurt

Steps:

1. Mix oats + milk + chia + sweetener
2. Refrigerate overnight
3. Add toppings in the morning

These meal prep recipes should make your life healthier and easier. Enjoy!