For busy weeks, meal prepping is an easy way to maintain a healthy eating pattern. These make-ahead recipes are effortless since they only take 20 minutes or less of active time to prep. And with low saturated fat and sodium, these meal prep ideas follow our heart-healthy recipe parameters, so you can help support your heart with each bite. A mix of sweet and savory options, you can meal-prep breakfast, lunch and dinner, thanks to recipes like our Creamy Blueberry-Pecan Overnight Oatmeal and Spicy Slaw Bowls with Shrimp & Edamame.
Sichuan Ramen Cup of Noodles with Cabbage & Tofu
The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.
Southwest Black-Bean Pasta Salad Bowls
Meal-prep a week’s worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we’re using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad–shortcut ingredients you can often find at your local specialty grocery store–this meal-prep lunch is one you’ll get excited for.
Creamy Blueberry-Pecan Overnight Oatmeal
These overnight oats with Greek yogurt, blueberries and pecans are an easy, on-the-go-breakfast. If desired, reheat the oatmeal before adding the toppings.
Spicy Slaw Bowls with Shrimp & Edamame
The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.
Chipotle-Lime Cauliflower Taco Bowls
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you’ll need one 8-ounce pouch for this recipe) instead of cooking quinoa.
Fig & Ricotta Overnight Oats
With just a bit of work before bed, you can have a fast but rich, fruity and healthy breakfast in the morning. These overnight oats “cook” while you sleep. Toast almonds and chop figs the night before, so that when you rise, you can just stir in the figs, almonds, honey and ricotta cheese for a hearty, sweet and creamy breakfast.
Chopped Veggie Grain Bowls with Turmeric Dressing
In about 10 minutes, you can prep a week’s worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we’re taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
Meal-Prep Roasted Vegetable Bowls with Pesto
Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days–just grab a container on your way out the door in the morning.
Pumpkin Overnight Oats
Make these easy vegan overnight oats with whatever nondairy milk you have on hand. It’s a great way to use up leftover canned pumpkin–plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.
Blueberry Almond Chia Pudding
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It’s made just like overnight oats–combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
Quinoa & Chia Oatmeal Mix
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).
Chimichurri Noodle Bowls
We’re mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls. The bright and herby chimichurri sauce originally appeared in Katie Workman’s salmon recipe for EatingWell magazine (see Associated Recipes). Leftover chicken, tofu or canned beans can be swapped in for the shrimp.
Apple Cinnamon Chia Pudding
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It’s made just like overnight oats: combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.