16 Meal Prep Recipes - healthy breakfasts, lunches and snacks

Sep 27, 2026

Uploaded by Ezra

16 meal prep recipes focused on staying consistent with healthy eating despite a busy schedule. The guide explains a simple weekly meal-prep routine and provides microwave-friendly bowl and snack options meant to prevent boredom. Recipes include multiple chicken bowl flavors, make-ahead snack box ideas, and budget-friendly ground turkey variations, each with ingredient lists, step-by-step cooking instructions, and clear storage and reheating times for containers.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages24

Reading Time1 h 0 min

AccessFree to download

Chicken meal prep bowls

Chicken + vegetable meal prep

Chinese chicken meal prep bowl

Chicken burrito meal prep

Zucchini chicken “pasta” meal prep

Ground turkey prep bowls

Chinese ground turkey lettuce wraps

16 Meal Prep Recipes BY J O R DA N SWA R DSM I L E SA N DW I C H let's get topreppin' I get it. Staying on track is tough when you' re so busy you can barely remember to eat sometimes. More than I'd like to admit, I fail to pack my lunch and am left shelling out $15 for a sub-par salad. The solution: meal prep! Since I started meal prepping once per week, I've found that spending an hour on Sunday makes eating healthy during the week a breeze. These meal prep recipes are designed to beat boredom and provide healthy and balanced breakfasts, lunches and snacks that are good-to go for work. Now get on with your busy self! happy cooking!-Jordan table of contents CHICKEN MEAL PREP BOWLS 4 GROUND BEEF MEAL PREP BOWLS 9 BREAKFAST MEAL PREP BOWLS 14 MAKE-AHEAD SNACK BOXES 19 CHICKEN MEAL PREP BOWLS Batch grilling chicken is one of my absolute favorite meal prep hacks! Grilled chicken can be made into so many great meals, and it reheats well. These chicken meal prep bowls are the perfect way to fight meal prep boredom: either make four of one bowl, or one of each of the bowls to mix it up throughout the week. Then, just cover, refrigerate, and pop them in the microwave! Read on for all four flavors: Simple Chicken and Vegetable Meal Prep Bowl Chicken Burrito Meal Prep Bowl Zucchini Chicken “Pasta” Meal Prep Bowl Teriyaki Chicken and Broccoli Meal Prep Bowl Each of these recipes makes 3-4 meal prep bowls To store: keep in air-tight containers for up to 4 days To reheat: microwave about 2 minutes until heated through Read more here! CHICKEN + VEGETABLE MEAL PREP ingredients: Olive oil, Salt + Pepper 1 sweet potato, cut into 1/2 inch cubes 1 teaspoon curry powder 2 cups brussels sprouts, cut in half 1 bundle asparagus Juice of 1 lemon 1 teaspoon minced garlic 2 cups cooked chicken breast instructions: 1. Preheat oven to 425 degrees F. Toss sweet potato in olive oil. Arrange on a baking sheet and sprinkle with salt, pepper and curry powder. 2. In a large bowl, toss brussels sprouts with 1 teaspoon olive oil, lemon juice, salt, pepper and garlic. Arrange on a separate baking sheet. 3. Bake sweet potatoes and brussels sprouts for 30 minutes, flipping half way through. In the last 15 minutes, add asparagus to the brussels sprouts pan, drizzle with olive oil, sprinkle with salt and pepper, and bake until done. 4. Arrange vegetables and sliced chicken in 3-4 meal prep containers. Cover and refrigerate. 5. Microwave 2 minutes to serve. CHINESE CHICKEN MEAL PREP BOWL ingredients: instructions: 2 cups cooked chicken breast 2 cups brown rice, cooked 3 cups broccoli 1 red pepper, sliced Sesame seeds, for garnish Green onion, for garnish 1. In a steamer or pan with steam basket, steam the broccoli and red pepper together for 4-5 minutes or until tender. 2. Divide rice, vegetables and sliced chicken among 3-4 meal prep bowls. Garnish with sesame seeds and sliced green onions. Cover and refrigerate. 3. Microwave 2 minutes to serve. CHICKEN BURRITO MEAL PREP ingredients: instructions: 2 cups cooked chicken breast 1 cup brown rice, cooked 1 cup black beans, drained and rinsed 1 cup corn, drained 1-2 avocado, sliced 20 cherry tomatoes, halved 1 red pepper, sliced Cilantro, for garnish 1. Slice or cube the chicken breast. 2. Divide all ingredients evenly amongst 3-4 meal prep containers. 3. Cover and refrigerate. 4. Microwave 2 minutes to serve. ZUCCHINI CHICKEN "PASTA" MEAL PREP ingredients: 2 cups cooked chicken breast 1 teaspoon Italian seasoning 1 teaspoon minced garlic Salt and pepper 2 zucchini, spiralized 3/4 cups pasta sauce Olive oil instructions: 1. Heat 1 tablespoon olive oil in a medium pan. Add garlic and cook until fragrant-about 1 minute. 2. Add the zucchini noodles and cook until tender. Drain any excess liquid. Sprinkle with Italian seasoning, salt and pepper. 3. Divide the zucchi

FAQs

How does the guide recommend meal prepping during the week?

It suggests meal prepping once per week and spending about an hour on Sunday to keep healthy meals ready for weekdays. The recipes are portioned into containers, then refrigerated and reheated as needed.

What are the storage and reheating guidelines for the meal prep bowls?

Store the meals in airtight containers for up to 4 days. Reheat in the microwave for about 2 minutes until heated through.

What’s included in the chicken meal prep bowl recipes?

The guide provides batch-grilling chicken options and combines it with vegetables, rice, beans, corn, zucchini noodles, and sauces. Each recipe includes specific ingredients and numbered instructions to assemble containers for 3–4 servings.

Sep 27, 2026

Uploaded by Ezra