20 Healthy Meal Prep Ideas

20 healthy meal prep ideas

Whenever I’m in the kitchen, whether it’s to cook a simple dinner or simmer a pot of oats for breakfast, I often try to do one or two additional tasks that my future self will be grateful for. If I’m washing kale for a supper side dish, I’ll clean more than I need and use the extras in a smoothie the next day. Or if I’m boiling an egg for breakfast, I’ll add several more to mash into a sandwich spread or slice onto a salad. Whether you’ve got two minutes or two hours to spare, getting a jump on meal prep can take some of the stress out of weekday cooking. Plus, having healthy ingredients at the ready goes a long way towards making better choices when you’re hungry. There are no hard and fast rules as to when it’s best to meal prep. For some, dedicating time on a Sunday afternoon is ideal. Others like to squeeze it in during the week. Regardless, below you’ll find 20 healthy meal prep ideas to tackle in advance and make mealtime just a little bit easier.

20 Healthy Meal Prep Ideas

  1. Hard boil half a dozen eggs (for snacks, egg salad, or to slice onto salads).

  2. Make a batch of hummus, guacamole or other healthy dip.

  3. Cook a pot of applesauce (keep the peels on for less work and more fiber).

  4. Make a simple vinaigrette (use a jar to shake it up, which can double as a storage vessel).

  5. Wash and dry salad greens.

  6. Wash and dry kale or other leafy greens to use for salads and sautés.

  7. Chop an onion or two (can be stored in fridge or freezer).

  8. Cut up a variety of crunchy vegetable crudité for lunch boxes and snacks.

  9. Cut a melon or pineapple and store in the fridge. 

  10. Fill a sheet pan with cut up vegetables, toss with olive oil and salt, roast at 425 until tender. Store in the fridge and enjoy for any meal of the day (roasted vegetables and eggs makes a great breakfast!).

  11. Make a double batch of meatballs. Store half in the freezer.

  12. Cut a head of broccoli or cauliflower into florets so it’s ready to steam, saute, or roast.

  13. Roast a couple of chickens: one for dinner that night, the second for lunches.

  14. Make a big pot of soup. Serve leftovers for lunches and store any extra in the freezer.

  15. Prepare a cup or a few cups of brown rice, oatmeal, quinoa or other grains.

  16. Cook a pot of beans (the slow cooker and Instant Pot are great tools for this).

  17. Bake a batch of granola, muesli, or wholesome breakfast cookies to make mornings run like clockwork. 

  18. Bake a wholesome loaf of banana bread or blueberry muffins.

  19. Assemble grab-and-go bags of trail mix.

  20. Make cookie dough and store in the freezer.

Need More Healthy Meal Prep Ideas? 

Check out the Meal Prep cookbooks by registered dietitian Toby Amidor, including her most recent, Smart Meal Prep for Beginners. 

graphic for 20 healthy meal prep ideas


10.02.2018 at 5:59 AM #

Sasha Bernstein

Love these ideas! On em today!

10.02.2018 at 5:59 AM #

Katie Morford

You go girl!

10.02.2018 at 4:57 PM #


Holy smackroles! How clever!!!! Very practical….

10.02.2018 at 4:57 PM #

Katie Morford

That’s the idea. Easy!

07.29.2021 at 3:18 PM #

Pamela Prime

This is great., Katie! Thank e💚

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