1. Grilled Chicken and Veggie Bowls
Marinate chicken in olive oil, garlic, lemon, and herbs, then grill. Pair with roasted veggies like bell peppers, zucchini, and sweet potatoes.
2. Turkey Meatballs with Cauliflower Rice
Lean turkey meatballs mixed with herbs and served over cauliflower rice for a low-carb, protein-packed meal.
3. Chickpea Salad with Avocado
A refreshing mix of chickpeas, diced cucumber, cherry tomatoes, avocado, and a lemon-tahini dressing.
4. Salmon and Asparagus
Oven-baked salmon with a simple olive oil, garlic, and lemon glaze, served with roasted asparagus and quinoa.
5. Egg Muffins
Bake eggs with spinach, bell peppers, and onions in muffin tins. Perfect for a high-protein breakfast or snack.
6. Quinoa and Black Bean Stuffed Peppers
Sweet bell peppers stuffed with quinoa, black beans, corn, and diced tomatoes. Top with a sprinkle of cheese before baking.
7. Sweet Potato & Black Bean Tacos
Roasted sweet potatoes, black beans, and avocado wrapped in soft tortillas with a cilantro-lime dressing.
8. Greek Chicken Souvlaki Bowls
Marinated grilled chicken served with a quinoa or brown rice base, cucumber, tomato, olives, and tzatziki sauce.
9. Zucchini Noodles with Turkey Bolognese
Swap pasta for zucchini noodles, then top with a lean turkey bolognese sauce.
10. Lentil Soup
A hearty soup with lentils, carrots, celery, onions, and tomatoes, simmered in vegetable broth. Perfect for a filling lunch.
11. Asian-Inspired Chicken Lettuce Wraps (You Won’t Believe #11!)
Ground chicken cooked with garlic, ginger, soy sauce, and water chestnuts, served in lettuce cups for a low-carb, flavorful meal.
12. Chicken and Broccoli Stir Fry
Sauté chicken, broccoli, and bell peppers in a stir-fry sauce made with soy sauce, garlic, and sesame oil. Serve over brown rice or quinoa.
13. Pasta Primavera with Pesto
Whole wheat pasta mixed with a variety of roasted vegetables and tossed in a homemade basil pesto sauce.
14. Baked Tofu with Quinoa and Veggies
Crispy baked tofu paired with quinoa and sautéed vegetables like kale, mushrooms, and bell peppers.
15. Cauliflower Fried Rice
Swap out rice for cauliflower rice and mix with peas, carrots, scrambled eggs, and soy sauce for a low-carb fried rice alternative.
16. Shakshuka
A Middle Eastern dish of poached eggs in a tomato sauce with peppers, onions, and spices, served with whole-grain pita bread.
17. Avocado Chicken Salad
Shredded chicken mixed with avocado, Greek yogurt, celery, and herbs for a creamy, healthy salad.
18. Stuffed Sweet Potatoes
Roasted sweet potatoes stuffed with a mix of black beans, avocado, salsa, and a sprinkle of cheese.
19. Mason Jar Salads
Layer your favorite salad ingredients in mason jars, starting with dressing at the bottom and topping with greens, nuts, cheese, and protein.
20. Healthy Turkey Chili
Ground turkey cooked with beans, tomatoes, chili spices, and vegetables for a hearty and warming dish.
21. Baked Chicken Fajitas
Chicken, bell peppers, and onions baked with fajita seasoning, then served with a side of rice and guacamole.
These meal prep ideas will help you eat healthier while saving time throughout the week! Each meal can be customized with your favorite ingredients and flavors to keep things interesting.