12 Healthy Meal Prep Ideas That Will Save You During Busy Weeks

Nutritious eating just got a whole lot easier.


While most healthy ideas seem to make life more complicated—who has the discipline or time to do some crazy fitness or eating challenge every day?—meal prep, or #MealPrepSunday, is one idea that's meant to simplify things! The fitness trend is all about making healthy meals and snacks for the week ahead all at one time so you can quickly reach for whatever you're going to eat next.

The benefits are seemingly endless: all your meals are organized for the week ahead, there's no last-minute fussing about what to cook, and you're less tempted to reach for chips or takeout when you have a nutritious option ready to go. "When you're prepared to fuel your body right, you'll breeze through even the craziest days with energy and positivity," wrote Karena Dawn and Katrina Scott, meal-prep enthusiasts and founders of Tone It Up.

Plus, you can get the whole family involved. Just imagine an assembly line of little helpers who are ready to prep their lunches and meals for the week. Take a look at some of these easy breakfast, lunch, dinner, and snack ideas that you can prepare for the week ahead. Ready? Break out the Tupperware!

Advertisement - Continue Reading Below

This week's #mealprepsunday otherwise known as WTF (where's the food)! Lots of healthy stuff this week! _ Breakfast - protein gonna shake shake shake shake shake Lunch - Chicken, quinoa, broccoli Snack 1 - carrots Snack 2 - pretzels and coconut water Dinner - breaded baked eggplant, quinoa, salad, Italian parsley Snack 3 - peach, @squareorganics protein bar What's on your plate this week? #mealprep #fooddiary #mealdiary #eatclean #healthyeating #mealprepping #mealprepdaily #foodporn #mealpreponfleek #mealpreplife #wholefoods #traderjoes #flatlay #caligirlgetsfood

A post shared by Shannon Eng (@caligirlgetsfit) on

Breakfast: protein shake. Lunch: chicken, quinoa, broccoli. Snacks: carrots, pretzels, coconut water, peach, and protein bar. Dinner: breaded baked eggplant, quinoa, salad, and Italian parsley.

Today's Sunday #mealprep is a 3 day breakfast/lunch +snacks prep. -Breakie: Raw overnight proats (protein oats) with bluebs -Lunch: Cauli rice with chicken, eggs, carrot, corn + steamed broccoli -Snacks: 🍌+🍎+ @squareorganics nuts and sea salt bar. A version of my cauli rice and overnight proats is up on my blog with macros calculated on Thefitnessfootfiend.com 😘 SNAPCHAT 👻: FITFOOTFIEND #foodporn #flatlay #whatsonmyplate #mealprepsunday #foodisfuel #protein #healthyeating #instahealth #iifym #feedfeed #flexibledieting #wholefoods #BBG #onthetable #bbgsisters #bbgcommunity #bikinibodyguide #kaylaitsines #sweatwithkayla #nourish #gains #vsco #fitspo #fitspiration #cleaneats #movenourishbelieve #f52grams #absaremadeinthekitchen

A post shared by Sandie Barling (@thefitnessfootfiend) on

Breakfast: overnight oats with blueberries. Lunch: cauliflower rice with chicken, eggs, carrots, corn, and broccoli. Snacks: protein bar, banana, and apple.

Meal prep is done ✅. I've been trying to eat more whole foods so operation eat more veggies is a go 😜. I looove all the protein goodies at gnc and have been going a little overboard with them lately 🙈. So these are my meals for work.. Breakfast • 2 eggs, chicken sausage and veggies (sweet potato, bell pepper, kale & zucchini). Snack • Greek yogurt and strawberries Lunch • Salmon, potatoes & broccoli. Snack • @wild_friends pb and banana For dinner I plan on having Tuna patties with kobucha squash & mixed vegetables. For post workout I'll be having a protein shake & for my last meal I will play it by ear. I don't know how many calories this is or what the exact macros are since I'm eating intuitively at the moment. So far so good though 😃.

A post shared by MICHELLE (@madlymish) on

Breakfast: eggs, chicken sausage, sweet potato, bell pepper, kale, and zucchini. Lunch: salmon, potatoes, and broccoli. Snacks: greek yogurt, strawberries, peanut butter, and banana. Dinner: tuna patties, squash, and mixed vegetables.

Breakfast: pumpkin spiced chia waffles, pumpkin yogurt, almond butter, and Shine Organics purify apple pack. Lunch: Asian chopped salad. Snacks: edamame, beef jerky, string cheese, protein shake, yogurt, and an apple. Dinner: honey garlic chicken thighs, potatoes, and carrots.

I'm an expert at multitasking! I can cheat on 6 diets at the same time! 😂 lol _ The above quote 👆🏻 used to be me! I would go on a random trendy diet and then last about 3 days before I was back to eating 🍔🌮🍕🍺 on the daily. Now there's nothing wrong with treating yourself once in a while, but not in excess! So my solution: have a weekly meal plan and stick with it. And then treat yo'self on the weekends! _ Maybe you're thinking 🤔 but it takes so long to make all that food. But it's not really that bad tbh, as long as you take your multitasking skills from school/work to the kitchen. For example, the roasted veggies and chicken can all be prepped and baked at the same time in the oven. If you're in a time crunch, you can buy the already washed salad from your local supermarket. And the carbs are very simple to boil. So you see, as long as you plan ahead, it can be done in a few hours, and save you tenfold in time during the busy workweek! _ A few firsts for me this week: tried out @wtrmlnwtr for the first time on the recommendation of my #bbgbestie Mickey @plantsandplanks and friend Kat @poosekat and it was one of the best pressed juices I've ever had, prob because I really like watermelon! Also loving the new flavors of #squarebars nuts & sea salt; I love sea salt with chocolate in everything. So girls and guys, #whatsonyourplate this week? #mealprep #fooddiary #mealdiary #eatclean #healthyeating #mealprepping #mealprepdaily #foodporn #mealpreponfleek #mealpreplife #wholefoods #traderjoes #wtrmlnwtr #caligirlgetsfood

A post shared by Shannon Eng (@caligirlgetsfit) on

Breakfast: orange and yogurt. Lunch: angel hair pasta and salad. Snacks: roasted seaweed, banana, watermelon water, coconut water, and Square Organics bar. Dinner: baked chicken, cilantro rice, and roasted vegetables.

Happy Tuesday! Yesterday I took a 6 hour nap, woke up at 10pm to eat dinner & then went back to sleep at 12 😅 I definitely caught up on my sleep because I’m more well rested today! Here are my meals for the day 👇🏼 Meal 1: 🍞 2 toasts w/ 🍳 omelet (mushrooms, spinach, bell peppers), sweet potato 🍠, salsa, coffee Snack 1: popcorn, 🍇grapes + figs, apple pie @larabar Meal 2: quinoa, roasted yellow squash & 🍆, curried 🍤 shrimp Snack 2: maple seasalt @rxbar, green apple, edamame, banana bread Meal 3: cauliflower fried rice w/ tempeh, 🍅tomatoes, spinach, green peas Snack 3: 🎃pumpkin almond butter bread, berries #balancedeatingrealfood

A post shared by Winnie Liong | balanced eating (@winniesbalance_) on

Breakfast: toast, an omelet with mushrooms, spinach, peppers, sweet potatoes, and eggplant salsa. Lunch: quinoa, roasted yellow squash, eggplant, and shrimp. Snacks: popcorn, grapes, figs, Lara bar, maple sea salt bar, apple, edamame, banana bread, pumpkin almond butter bread, and berries. Dinner: cauliflower fried rice with tempeh, tomatoes, spinach, and green peas.

Happy #MealPrepMonday 🙅🏼 I get over the Monday blues with a refrigerator full of meals and snacks for the week. Now it's gym time! 👉🏻 Chicken, broccoli and wild rice soup (see my last post) 👉🏻 Turkey taco salad 👉🏻 Pesto salmon with asparagus and sweet potato 👉🏻 PB&J overnight oats Full recipes with nutrition info are up on my blog, link in my bio!⤵️ http://www.peanutbutterandfitness.com/meal-prep-week-of-march-7th/ #mealprep #mealprepdaily #mealprepsociety #fitfam #fitspo #fitfood #foodie #foodblog #foodporn #protein #getfit #girlswholift #healthy #macros #rippedrecipes #iifym #cleaneats #cleaneating #eatbiggetbig #eatcleantraindirty

A post shared by Erin Palmer (@peanutbutterandfitness) on

Breakfast: peanut butter and jelly overnight oats. Lunch: turkey taco salad. Dinner: chicken, broccoli, and wild rice soup, or pesto salmon with asparagus and sweet potato.

Breakfast: breakfast sandwiches with english muffins, turkey bacon, egg, and spinach. Lunch: salad with tuna, celery, red onion, carrots, frozen peas, bell pepper, avocado, chia seeds, and feta cheese, a whole wheat dinner roll, and frozen fruit. Snack: yogurt, apples, and oranges. Dinner: udon stir fry made with chicken, bell pepper, carrots, onion, corn, edamame, or salmon with brown rice and green beans.

Breakfast: two pieces of Ezekiel Bread toast, three scrambled egg whites, and peanut butter. Lunch: chicken wrap with romaine lettuce, feta cheese, pineapple, and barbecue sauce. Snacks: vegan protein shake, oats with almond milk and blackberries, banana, and peanut butter. Dinner: baked salmon, chickpeas, and spinach.

Today's mealprep, extra early edition 😁 To see some parts of the prep: check out my stories! Breakfast is my usual superseed protein oats with peanutbutter and a banana. Veggies as a snack. Lunch is either salmon, blue cheese and broccoli or white sweet potato, chicken, blue cheese and veggies. Fruit and almonds as a snack. Dinner is lentil pasta with cream cheese-veggie sauce and an egg. I keep everything in a supercold fridge, I really never had problems with it! I work 4 days a week, so I prep for those days, I eat other things on the other days. This will be my last prep before my holiday, so bear with me, I'll start prepping again when I return! Have a nice Sunday everybody! 😘 #weightloss #losingweight #weightlossjourney #fat2fit #obesetobeast #fuckobesity #fuckbeingfat #fitjourney #fitgirlcode #healthylifestyle #healthyhabits #afvallen #fitdutchies #fitbit #weightlossprogress #weightwatchers #ww #inspiration #determined #mealprep #foodprep #diet #health #instahealth

A post shared by Dutchie getting fit! 💪💪 (@floordeboor_fit) on

Breakfast: oats with peanut butter and a banana. Lunch: salmon, blue cheese, and broccoli, or white sweet potato, chicken, blue cheese, and vegetables. Snacks: fruit, almonds, and vegetables. Dinner: lentil pasta with cream cheese-veggie sauce and an egg.

Meal prep time! •••••••••••••••••••••••••••••••••••••• ♦️BREAKFAST 365 CALORIES♦️ •scrambled eggs w/ red peppers and onions •1 cup garlic brussels sprouts •1 chicken apple sausage link ♦️LUNCH 362 CALORIES ♦️ •4 oz baked chipotle chicken thigh •1 cup broccoli •3.5 oz baked sweet potato ♦️DINNER 344 CALORIES ♦️ •4 oz lemon pepper salmon •1 cup sautéd green beans w/ mushroom •3 roasted red potato slices ••••••••••••••••••••••••••••••••••••• 🔹I also have 1-2 snacks each day that range from fruits, protein shakes, jerky, and mixed nuts 🔹I refrigerate my meals up to 4 days. If they will be out longer then I freeze them. Drain excess water and close the lids tightly for freshness

A post shared by @ fitness.woohoo on

Breakfast: scrambled eggs with red peppers and onions, brussels sprouts, and chicken apple sausage. Lunch: baked chipotle chicken, broccoli, baked sweet potato. Dinner: lemon pepper salmon, sautéed green beans with mushrooms, and roasted red potatoes.

Mealprep Sunday! 👊 AM Snack - White chocolate raspberry protein cookies from @thebigmansworld🔸Lunch - Taco salads🔸PM Snack - Apples & PB🔸Dinner - Spiced honey boneless chicken thighs with wild rice & green beans🔸Preworkout - Peanut butter coconut energy bites from @beamingbaker🔸Breakfast will be Chocolate peanut butter protein shakes with APOLLO pure protein from @uniconutrition🔸Decided to try the UNICO products after seeing the gorgeous Nikki of @justget.fit post about them and they definitely do not dissapoint 😍 Will be teaming up with them soon for a fab giveaway so stay tuned!

A post shared by Liza - Registered Nurse (@ljadeparker) on

Breakfast: chocolate peanut butter protein shakes. Lunch: taco salads. Snacks: white chocolate raspberry protein cookies, apples, peanut butter, peanut butter coconut energy bites. Dinner: spiced honey boneless chicken thighs with wild rice and green beans.

Follow Landcruisers on Instagram.

Advertisement - Continue Reading Below