5 Quick & Healthy Meal Prep Ideas for Busy Weeknights
Meal planning can be a challenge, and cooking after a long day isn’t always appealing. That’s why I rely on these balanced, easy meal prep recipes that require minimal time but help me stay on track with my nutrition. You can double the recipes for meal prep or freeze portions for a quick, healthy meal later!
1. Easy Sheet Pan Chicken & Veggies
(Healthy & High-Protein Meal Prep!)
Why it works: This meal is packed with lean protein, fiber, and healthy carbs for sustained energy.
Ingredients:
4 boneless, skinless chicken breasts or thighs
2 cups baby potatoes, halved (or swap for sweet potatoes for extra fiber)
2 cups mixed veggies (broccoli, bell peppers, carrots, zucchini—frozen works too!)
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
½ tsp salt
½ tsp black pepper
½ tsp dried oregano or Italian seasoning
Instructions:
Preheat oven to 400°F.
Toss chicken, potatoes, and veggies with olive oil and seasonings.
Spread everything on a sheet pan in a single layer.
Bake for 30-40 minutes, flipping halfway. Serve and enjoy!
📌 Tip: Serve with a side of plain Greek yogurt mixed with lemon juice and herbs for a light, high-protein dipping sauce!
Per Serving (1/4 of Recipe)
Calories: ~360-390 kcal
Protein: ~45g
Fiber: ~4.5-5.5g (higher with sweet potatoes)
2. Healthy High-Protein Tacos
(Easy 15-Minute Dinner!)
Why it works: Using lean meat, fiber-rich tortillas, and veggies makes these tacos more satisfying.
Ingredients:
1 lb lean ground turkey or beef (93% lean)
1 tbsp olive oil
1 packet low-sodium taco seasoning (or homemade: 1 tsp chili powder, ½ tsp cumin, ½ tsp garlic powder, ½ tsp paprika, ¼ tsp salt)
½ cup water
8 small whole wheat tortillas (Mission Carb Balance for more fiber & less calories)
1 cup shredded romaine or spinach
1 cup diced tomatoes or salsa
½ cup crumbled cotija cheese (or swap for avocado slices for healthy fats)
½ cup plain Greek yogurt (as a sour cream alternative)
Hot sauce (optional)
Instructions:
Heat olive oil in a pan over medium heat. Add ground turkey or beef, breaking it up as it cooks.
Once browned, drain excess fat and add seasoning mix and water. Simmer for 5 minutes.
Warm tortillas in a dry pan or microwave.
Assemble tacos with meat, lettuce, tomatoes, cheese (or avocado), and a dollop of Greek yogurt. Enjoy!
📌 Tip: Add black beans or chickpeas for extra fiber and plant-based protein!
Per Serving (2 Tacos)
Calories: ~500-540 kcal
Protein: ~48g
Fiber: ~9-10g (higher with Mission Carb Balance tortillas)
3. Chicken & Chickpea Caesar Wraps
(Meal-Prep Friendly & High Fiber!)
Why it works: This wrap combines lean protein, fiber from chickpeas, and healthy fats from the dressing.
Ingredients:
2 cooked chicken breasts, shredded or diced
1 cup canned low-sodium chickpeas, drained and rinsed
4 large whole wheat tortillas (Mission Carb Balance for more fiber & less calories)
2 cups chopped romaine lettuce or spinach
¼ cup Bolthouse Farms Caesar dressing (or homemade Greek yogurt dressing)
½ cup shredded Parmesan cheese
½ tsp garlic powder
½ tsp salt
½ tsp black pepper
Instructions:
In a bowl, toss chicken and chickpeas with garlic powder, salt, and pepper.
Add romaine lettuce, Parmesan cheese, and dressing. Mix well.
Lay out tortillas and evenly distribute the mixture.
Wrap tightly, slice in half, and serve!
📌 Tip: Add diced cucumbers or shredded carrots for extra crunch and nutrients!
Per Serving (1 Wrap, ¼ of Recipe)
Calories: ~400-425 kcal
Protein: ~40g
Fiber: ~8-9g
4. Healthy Spaghetti Bolognese
(High-Protein, High-Fiber Pasta Recipe!)
Why it works: This version increases protein and fiber by using lentil or protein pasta and lean protein.
Ingredients:
1 lb lean ground turkey or beef
1 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 jar (24 oz) low-sugar marinara sauce (or your favorite sauce)
12 oz protein pasta (Barilla) or lentil pasta (for more fiber + protein)
1 tsp dried basil
½ tsp salt
½ tsp black pepper
½ tsp Italian seasoning
½ cup grated Parmesan cheese
Instructions:
Cook pasta according to package instructions. Drain and set aside.
In a large pan, heat olive oil over medium heat. Add chopped onion and garlic, sauté for 2 minutes.
Add ground turkey or beef, cook until browned. Drain excess fat.
Stir in marinara sauce, basil, salt, pepper, and Italian seasoning. Simmer for 10 minutes.
Toss with pasta and top with Parmesan before serving.
📌 Tip: Add a side salad with mixed greens and a simple vinaigrette for extra fiber and nutrients!
Per Serving (1/6 of Recipe)
Calories: ~380-400 kcal
Protein: ~33-35g
Fiber: ~6-7.5g (higher with lentil pasta)
5. Garlic Butter Steak & Potatoes
(Easy, One-Pan Dinner!)
Why it works: This meal is high in protein and healthy fats.
Ingredients:
2 sirloin or flank steaks (leaner cuts)
2 large sweet potatoes, cubed (or mix with russet potatoes)
2 cups mixed veggies (green beans, carrots, zucchini)
2 tbsp butter or ghee
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
½ tsp smoked paprika
1 tbsp olive oil
Instructions:
Preheat oven to 400°F. Toss potatoes with olive oil, salt, and paprika. Roast for 25-30 minutes.
Heat a pan over medium-high heat. Season steak with salt, pepper, and garlic powder.
Cook steak 3-4 minutes per side (or longer for desired doneness). Add butter/ghee at the end. Let rest before slicing.
In a separate pan, sauté mixed veggies in olive oil for 5 minutes.
Serve sliced steak with potatoes and veggies.
📌 Tip: Swap butter for avocado oil for a heart-healthy fat alternative!
Per Serving (1/4 of Recipe)
Calories: ~460-500 kcal
Protein: ~42-45g
Fiber: ~6-7g
These 5 easy prep meals help take the stress out of cooking while keeping your nutrition on point. Which one are you trying first? Let me know in the comments!
