Keeping My Body Fit and Healthy with BODi

19 Quick and Simple Meal Prep Recipes

Preparing several meals at once may seem daunting at first, especially if you’re new to the idea of  portion control, meal prep recipes, or cooking with  healthy ingredients. But with these 19 meal prep recipes and a little planning and practice, you’ll see just how helpful it can be to get your  clean eating on track.

19 Meal Prep Recipes


There are plenty of helpful tools to help you get started with meal prepping, time-saving tips to make meal prep easier, and advice from meal prep pros to inspire you. You may need to stock your kitchen with some meal prep tools  like a slow-cooker  or extra food storage containers.

And don’t be afraid to start small: Maybe get your toes wet by packing a lunch to take to work a few days a week or by making a few simple snacks to have on hand  when afternoon cravings  strike.

If those photos of full-week meal preps look too complicated, try a quick  buffet-style meal prep instead.

The key  to winning in  the meal prep game is to have a plan and keep  it simple. If  the  time you spend  figuring out your menu, shopping, and cooking is  fast and efficient,  you’ll be  more likely to stick with it.

19 Meal Prep Recipes

Wherever you are in your meal prep mastery, one  of the most important factors to ensure your success  is making simple food that you enjoy eating, and changing things up every once in a while so you don’t get bored.

Choose meal prep recipes that have a handful of ingredients, cook quickly, or can be made in a slow-cooker, and make large quantities.

Complement recipes  that take more time to prepare with wash-and-go fruit, no-cook meals like  salads, and easy snacks like Shakeology,  Greek yogurt, or hard-boiled eggs.

If you’re happy with your meal prep menu, save the  grocery list and recipes  for future weeks  week so you can skip the planning and head straight to the store.

Here are 19 simple meal prep recipes.  Many  of them make more than enough for one week, or can be easily doubled. Freeze extra portions for future weeks and you’ll be ahead of the game!

Make-Ahead Breakfast Recipes

Baked Oatmeal Cups with Raisins and Walnuts

Take your oatmeal to go with these super-simple baked oatmeal cups. We topped ours with raisins and walnuts, but you can choose berries or even a little bit of peanut butter and dark chocolate.


Super Green Egg Cups

Egg cups are the rock stars of meal prep. They take just minutes to put together, a few more minutes to bake -and bam! – you’ve got protein-rich breakfasts or snacks for the whole week.  Get this egg cup recipe, plus two more.

Super Green Egg Cups |

Slow Cooker Steel-Cut Oats with Apples and Cinnamon

Steel cut oats are the healthiest choice for oatmeal, but they take a long time to cook and need to be watched  so they don’t burn. Who has time for that every morning?

Cooking them in a slow cooker is a terrific, time-saving solution. You can make enough for the whole week (or more!) in less than  10 minutes (plus cooking time). Click through to the  recipe for a pro tip  for freezing extra portions!


Breakfast Banana Muffins

These delicious, whole grain banana muffins are healthy and satisfying enough to eat for breakfast. Plus, they taste like banana bread!

They freeze well, so one batch can make enough breakfasts for two weeks, or any time you’re scrambling for a bite to eat on a busy morning.

Breakfast Banana Muffins

Spinach and Broccoli Strata

Though it  seems like a fancy brunch dish, this Spinach and Broccoli Strata doubles as an easy meal prep recipe. Make it once to see how it’s done, and then confidently mix things  up with your different  combinations vegetables to keep your meal prep menus exciting. Extra portions can be frozen and reheated in a microwave.

Spinach and Broccoli Strata

Lunch and Dinner Meal Prep Recipes

Spinach Salad with Quinoa, Chickpeas, and Paprika Dressing
Unlike most salads which get soggy within hours after you add the dressing, this leafy green version stays fresh for days even after you add the paprika dressing.

Keep your spinach crisp by adding the dressing just before serving. It makes for a filling lunch that’s great year-round.

Spinach Salad with Quinoa, Chickpeas, and Paprika Dressing

Habanero Chili

Spice up your menu with this bold habanero chili recipe. Milder palates can substitute jalapeño or even red bell pepper. This vegetarian dish  has 31 grams of protein and only 231 calories per serving!

Habanero Chili

Curried Chicken with Couscous

This is one of the Beachbody Blog team’s favorite recipes.  It’s extremely simple, and the results are absolutely delicious.

Curried Chicken with Couscous

Slow Cooker Cheesy Chicken Enchiladas
This revamped version of enchiladas uses healthier ingredients to create the beloved classic flavors in this dish. When the farro slow-cooks with fire-roasted tomatoes in enchilada sauce, it tastes just like corn tortillas that have been dipped in sauce and baked.

But the best part of this recipe might be that it makes 10 servings. Meal prep for two?

Slow Cooker Cheesy Chicken Enchiladas Recipe |

Garlic Basil Shrimp with Zucchini Noodles

Zucchini noodles, or “zoodles,” deserve a place in your meal-prep rotation. They’re a tasty, low-carb alternative to pasta and once they’re cooked, they keep their al dente texture for several days.

Tossed with pesto and garlic shrimp (or chicken if you prefer), this will be a lunch or dinner to look forward to all week.

Garlic Basil Shrimp with Zucchini Noodles |

Roasted Chicken and Butternut Squash Soup

Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it ideal for meal prep, and you can use the rest of the chicken for other meals. This recipe makes 10 servings, so you’ll have extra to freeze for a future week.

Roasted Chicken and Butternut Squash Soup |

Roasted Pumpkin, Sweet Potato, and Brown Rice Pilaf

This colorful side dish packed with vegetables is hearty enough to be your main course. Get creative and top it  with a sunny side up  egg, or serve cold as a topping on salad greens!

Roasted Pumpkin, Sweet Potato, and Brown Rice Pilaf |

Turkey Burgers

Everyone loves a good burger! Turkey patties are a great choice for meal prep because they can do  double-duty  as the protein in a salad or served with our Roast Pumpkin, Sweet Potato, and Brown Rice Pilaf recipe.

Pro tip: Double this recipe and cook half for one week and freeze the uncooked patties in individual  plastic bags for another week.


Chicken and Black Bean Burrito Salad in a Mason Jar

There’s lots of good stuff in this perfect-for-work salad. Putting the dressing  and heavier ingredients at the bottom and the lettuce at the top ensures that this salad will stay crisp until you are ready to eat it (just make sure to store  the jar upright).

Buying rotisserie chicken makes this a cinch to put together. If you have  extra  cherry  tomatoes, jicama, and  radishes, save them for a snack to dip in theWhite Bean and Roasted Red Pepper Hummus below.

Chicken and Black Bean Burrito Salad in a Mason Jar |

Pulled Chipotle Chicken with Cilantro Slaw
This recipe combines two contrasting flavors to create one incredible dish. The adobo and chipotle-spiked barbecue sauce complements the refreshing cilantro and slaw, so it’s not too spicy and it’s not too light it’s just right.

Pulled Chipotle Chicken with Cilantro Slaw Recipe |

Perfect Meal Prep Snacks

White Bean and Roasted Red Pepper Hummus

Shake up your snack game, or make any sandwich more interesting, with our super-flavorful twist on hummus. This garlicky, roasted red pepper hummus is absolutely delicious, and you can make it in just a few minutes, no cooking required.

White Bean and Roasted Red Pepper Hummus |

Chocolate Matcha Energy Balls

Here’s an easy matcha recipe that makes a great little snack you can take almost anywhere. They’re not sweet, but they are satisfying. Only 56 calories each.

Chocolate Matcha Energy Balls |

Homemade Energy Bars

This healthy snack can be made with your choice of dried fruits, nuts, and seeds and takes less than 10  minutes to make.

Homemade Energy Bars |

Maple Chai Roasted Chickpeas

Think of this addictive, crunchy snack and incredibly simple to make! as a healthy, protein-packed chip substitute that’ll power you through your afternoon.

From the Beachbody On Demand Blog

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