Easy, Tasty & Healthy Meal Prep Recipes

By Nadia Carmon | March 8, 2019 | Meal Prep, Recipes


healthy meal prep recipes


Because work and can consume such a huge part of our everyday lives, the key to healthy eating is having access to healthy snacks. Some of the actions we can take to ensure we are practicing wholesome eating habits include:

  • Picking meals at least a day or so before we eat them. This ensures we are planning our meals for both their nutritional benefits and their fullness. When we are strapped for time and only have a few minutes to make our choice, we can fall prey to buying food that is the most convenient in location or price; neither of which guarantees they will be healthy.
  • Creating a grocery list. This also goes along with pre-planning our meals and ensures that we will not go over our budget. 
  • Preparing meals ahead of time. Preplanning them will ensure that we will have enough time before work to reach our morning commute without delay. This can also prevent split second food choice. Meals are often made days in advance, but can also be planned out weeks ahead of time, as well.
  • Adopting a wide variety of food cooking techniques. Learning how to prepare many different types of food will ensure that you never tire of the idea of eating healthy. The aversion most people have to healthy eating comes from repetition; not the actual idea of eating healthy itself.


From breakfast to supper, we’ve devised a list of 4 healthy and easy meal prep ideas for breakfast, lunch or dinner that you will love to prepare and eat.

Got any more ideas? Feel free to let us know in the comments below.


1. Egg Muffin Cups

4 healthy meal prep recipes: egg muffin cups

Image Source: Show Me The Yummy


Egg muffin contains about 50 calories, on average.

They’re tasty and filled with vegetables, including:


  • Baby spinach
  • Mushrooms
  • Green pepper
  • Red peppers
  • Eggs
  • Olive oil
  • Garlic
  • Yellow onions



  1. Pre-heat oven to 350 degrees.
  2. Grease a muffin pan using cooking spray.
  3. Chop the vegetables and mince the garlic.
  4. Crack the eggs in a bowl and whisk.
  5. Pour the eggs into a muffin tin.
  6. Add the green peppers, yellow onions and red peppers plus olive oil and a grain of salt to a frying pan (on medium heat).
  7. Fry till the peppers become tender.
  8. Now add the mushrooms and spinach and cook up for two more minutes.
  9. Add the minced garlic when it’s thirty seconds to go.
  10. Use salt for re-seasoning if need be.
  11. Add the cooked vegetables to the whisked eggs and stirred.
  12. Pout vegetables and egg mixture into the muffin pan evenly.
  13. Bake until tops become firm to touch.


Allow firmed mixture to cool before removing from the pan. They can be served immediately or left to completely cool on a rack.

Egg muffins can be stored in the refrigerator for about five days. The egg muffins last in a freezer for up-to 4 months. They can be heated in the oven for almost ten minutes in the oven and for almost thirty seconds in the microwave. They can be served with coffee, toast or yogurt.


2. Baked Oatmeal Cups

4 healthy meal prep recipes: baked oatmeal cups

Image Source: Call Me PMC


Baked oatmeal cups take 5 minutes to prepare and 15 minutes to cook.

They are entirely customizable, but can have peanut butter, oats, dark or milk chocolate chips and almond milk.

On average they are 130 calories per portion.

They are also gluten-free.

One version of this recipe is made using:


  • 2 small ripe bananas mashed
  • ½ tablespoon salt
  • ½ teaspoon of baking powder
  • Chia seeds
  • A teaspoon of ground cinnamon
  • 375 ml oats (old fashioned)
  • 125 ml almond milk (unsweetened)
  • A quarter cup crushed chips of dark chocolate
  • ¼ cup natural peanut butter at room temperature.



  1. Preheat the oven up-to 350F degrees.
  2. For each oatmeal cup, spray a non-stick muffin tin using cooking spray.
  3. Mix Chia seeds with water and leave to settle for about 15 minutes.
  4. Take the prepared chia egg and add the almond milk, cinnamon, salt, chocolate, baking powder, peanut butter and banana.
  5. Fill the muffin slots with the batter.
  6. Bake for fifteen minutes.
  7. Use maple syrup, fruit or Greek yogurt for topping.
  8. Leftovers can be stored using a clean sealed container either in the refrigerator or at room temperature.




3. Roasted Carrot Soup

4 healthy meal prep recipes: roasted carrot soup

Image Source: Food 52


This is an easy, healthy, vegetarian-friendly, and gluten-free soup.

If you’re not a fan of bring soup to school or work, fear not! You can store the soup in a mason jar and not fear spilling it during your commute.



  • Peeled, washed and chopped carrots. They should be chopped into a half inch chunks.
  • ½ sliced yellow onion
  • Vegetable broth
  • 2 teaspoons of coconut oil (melted)
  • Peeled garlic cloves
  • A tablespoon ground ginger
  • Coconut milk
  • Pepper and salt for taste
  • Cilantro, a green onion, cayenne and toasted cashews for garnish.



  • Preheat the oven to 350F degrees.
  • Line a baking sheet pan with a silicone mat.
  • Please garlic, onion and carrots onto the baking sheet.
  • Drizzle coconut oil, pepper and salt onto the vegetables. Tossed to combine.
  • Roasted the batch in the oven for about 30 minutes while stirring every ten minutes.
  • Blend the roasted vegetables with the ground ginger until smooth
  • Pour the mixture into a stockpot together with coconut milk and more vegetable broth.
  • Allow it to boil, taste the soup and add pepper or salt for seasoning if need be.
  • Then enjoy!
  • For an ultra-creamy coconut flavor, use full fat coconut milk. The soup is sweet with a ginger hint, roasted carrots and creamy coconut flavor.


4. Asian Lettuce Wraps

4 healthy meal prep recipes: Asian lettuce wraps

Image Source: SkinnyTaste


This meal only requires a total of 20 minutes for both preparation and cooking.

It has all of the ingredients of a tasty meal; combining both a flavor-filled, Sriracha-based sauce and tender chicken.



  • Sesame oil
  • 1 large brown onion
  • Crushed garlic
  • 3 carrots
  • 1lb chicken breast
  • Lettuce cups
  • To serve - optional: chopped peanuts, green onion, cilantro.



  • 2 tablespoons soy sauce
  • Lime juice
  • 1 tbsp peanut butter
  • 2 tbsp hoisin sauce
  • 1 tsp Sriracha
  • ¼ tsp ground ginger


In a bowl, whisk all the sauce components and set the mixture aside.



  1. Combine sesame oil, onion, a pound of cubed chicken breasts, 2 minced garlic cloves and half cup of shredded carrot in pan.
  2. Over medium heat, heat the sesame oil in a skillet and add onion once the oil is hot. Cook the onion until its tender.
  3. Add garlic, carrots and chicken and cook until the pink color of chicken disappears.
  4. When the chicken is cooked, stir in sauce then serve in lettuce cups, together with the peanuts and green onions, and cilantro.


The options at your disposal for healthy meal prep recipes is endless.

There are a variety of dishes that are healthy and can be taken to work. As we all know, healthy meals are an essential part of our growth. So be sure to pre-plan a healthy breakfast or meal prep lunch a few days in advance so that you can fill your belly with nutritious goodness that will keep you full throughout the day.




Need some more healthy meal prep? Check out these other articles:


Why You Should Meal Prep

8 Delicious Healthy Lunch Ideas for Work

20 Easy Healthy Meal Prep Lunch Ideas for Work


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