Finding tasty, high-protein lunches that keep you fueled and satisfied can be a game changer for your week. With these 35 meal-prep ideas, you’ll have plenty of delicious options at your fingertips, making it easy to stick to your health goals without sacrificing flavor or variety. Get ready to fill your fridge with some scrumptious meals that are as nutritious as they are easy to prepare!

Turkey and Spinach Stuffed Peppers

These turkey and spinach stuffed peppers are a fantastic meal-prep option. They are loaded with protein and packed with flavor, making lunch something to look forward to. Plus, they’re easy to make ahead and reheat throughout the week!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked rice (brown or white)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese, divided
• Olive oil for sautéing

Instructions

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside with olive oil and place them in a baking dish.
3. Cook the Filling: In a skillet over medium heat, add a drizzle of olive oil. Sauté the chopped onion and minced garlic until translucent. Add the ground turkey, breaking it up as it cooks until browned. Stir in the chopped spinach, cooked rice, Italian seasoning, salt, and pepper, cooking until the spinach wilts.
4. Assemble the Peppers: Spoon the turkey and spinach mixture into each bell pepper, packing it in gently. Top each filled pepper with marinara sauce and sprinkle with shredded mozzarella cheese.
5. Bake: Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and the peppers are tender.
6. Serve: Let cool for a few minutes before serving. Enjoy your delicious turkey and spinach stuffed peppers!

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes

Nutrition Information

• Servings: 4 stuffed peppers
• Calories: 350kcal
• Fat: 15g
• Protein: 28g
• Carbohydrates: 25g

Grilled Chicken Quinoa Salad

This Grilled Chicken Quinoa Salad is a perfect choice for meal prep. It’s packed with protein and vibrant veggies, making it tasty and nutritious. Enjoy this colorful salad throughout the week!

Ingredients

• 1 cup quinoa, rinsed and drained
• 2 cups water or chicken broth
• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced (any color)
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard

Instructions

1. Cook the Quinoa: In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until liquid is absorbed. Fluff with a fork and let it cool.
2. Grill the Chicken: Preheat the grill to medium-high heat. Brush chicken breasts with olive oil and season with salt and pepper. Grill for 6-7 minutes on each side or until fully cooked. Let it rest before slicing.
3. Prepare the Vegetables: In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
4. Make the Dressing: In a small bowl, whisk together lemon juice, balsamic vinegar, honey, Dijon mustard, and remaining olive oil. Season with salt and pepper to taste.
5. Assemble the Salad: Add the cooled quinoa and sliced chicken to the bowl of vegetables. Drizzle with dressing and toss gently to combine.
6. Serve: Enjoy immediately or refrigerate for later. This salad is delicious served cold or at room temperature.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 350kcal
• Fat: 12g
• Protein: 30g
• Carbohydrates: 30g

Beef and Broccoli Stir-Fry

Beef and broccoli stir-fry is a classic that’s both tasty and easy to prepare. Packed with protein from the beef and nutrients from the broccoli, it makes for a satisfying lunch. Toss it over rice for a complete meal that you can meal-prep for the week!

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1 tablespoon vegetable oil
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 1 tablespoon sugar
• 1/4 cup water
• Cooked rice or noodles for serving
• Sesame seeds for garnish (optional)
• Chopped green onions for garnish (optional)

Instructions

1. Marinate the Beef: In a bowl, combine the sliced beef with soy sauce, oyster sauce, cornstarch, and sugar. Let it marinate for at least 15 minutes.
2. Prepare the Broccoli: While the beef is marinating, blanch the broccoli florets in boiling water for about 2 minutes until bright green. Drain and set aside.
3. Stir-Fry the Ingredients: Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the marinated beef and stir-fry for about 3-4 minutes until browned and cooked through. Add the minced garlic and ginger, cooking for an additional minute until fragrant.
4. Combine and Cook: Add the blanched broccoli to the skillet along with the water. Stir everything together and cook for another 2-3 minutes, allowing the sauce to thicken slightly.
5. Serve: Remove from heat and serve over rice or noodles, garnishing with sesame seeds and chopped green onions if desired.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

Nutrition Information

• Servings: 4
• Calories: 320kcal
• Fat: 10g
• Protein: 30g
• Carbohydrates: 25g

Salmon and Asparagus Rice Bowl

This salmon and asparagus rice bowl is a tasty and healthy choice for lunch. It features perfectly cooked salmon on a bed of fluffy rice, accompanied by fresh asparagus and a hint of lemon. Drizzle on your favorite sauce, and you’ve got a meal that’s packed with protein and flavor!

Ingredients

• 2 cups cooked jasmine or brown rice
• 2 salmon fillets
• 1 bunch of asparagus, trimmed and cut into 2-inch pieces
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 tablespoon honey or maple syrup
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Sesame seeds for garnish (optional)
• Chopped green onions for garnish (optional)

Instructions

1. Prepare the Rice: Cook the rice according to package instructions and set aside.
2. Cook the Salmon: In a non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Season the salmon fillets with salt, pepper, and garlic powder. Add the salmon to the skillet and cook for about 4-5 minutes on each side or until cooked through and flaky.
3. Sauté the Asparagus: In the same skillet, add the remaining tablespoon of olive oil. Add the asparagus pieces and sauté for about 3-4 minutes until bright green and tender-crisp.
4. Make the Sauce: In a small bowl, whisk together the soy sauce and honey or maple syrup. Pour this over the cooked salmon and asparagus, and toss to combine.
5. Assemble the Bowl: Divide the cooked rice into bowls, top with the salmon and asparagus mixture, and drizzle with any remaining sauce. Sprinkle with sesame seeds and chopped green onions if desired.
6. Serve: Enjoy your delicious salmon and asparagus rice bowl warm.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutrition Information

• Servings: 2 bowls
• Calories: 450kcal
• Fat: 21g
• Protein: 30g
• Carbohydrates: 37g

Lentil and Veggie Stir-Fry

This lentil and veggie stir-fry is a colorful and tasty option for your meal prep. Packed with protein and fresh vegetables, it’s a great way to stay energized throughout the day. Plus, it’s quick to whip up and perfect for lunch on the go!

Ingredients

• 1 cup cooked lentils (green or brown)
• 2 tablespoons olive oil
• 1 medium onion, sliced
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 cup carrots, julienned
• 2 cloves garlic, minced
• 2 tablespoons soy sauce or tamari (optional)
• Salt and pepper to taste
• Chopped green onions for garnish

Instructions

1. Heat Olive Oil: In a large skillet or wok, heat the olive oil over medium-high heat.
2. Sauté Vegetables: Add the sliced onion and bell pepper, and sauté for 2-3 minutes until they begin to soften. Then, add the broccoli florets and carrots, cooking for another 5 minutes until vibrant and tender.
3. Add Garlic and Lentils: Stir in the minced garlic and cooked lentils, cooking for an additional 2-3 minutes until heated through.
4. Season: Drizzle with soy sauce, and season with salt and pepper, mixing well to combine.
5. Serve: Remove from heat, garnish with chopped green onions, and serve hot.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 210kcal
• Fat: 7g
• Protein: 12g
• Carbohydrates: 30g

Chickpea and Sweet Potato Curry

Chickpea and sweet potato curry is a delicious and filling meal prep option. This dish is packed with protein from the chickpeas and is super easy to make ahead of time. Just serve it over rice for a satisfying lunch that keeps you energized throughout the day!

Ingredients

• 1 tablespoon coconut oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon chili powder
• 1 medium sweet potato, peeled and diced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat the coconut oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, grated ginger, cumin, coriander, turmeric, and chili powder. Cook for another 2 minutes until fragrant.
3. Add the diced sweet potato, chickpeas, coconut milk, and vegetable broth to the pot. Season with salt and pepper.
4. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 20-25 minutes, or until the sweet potatoes are tender.
5. Taste and adjust seasoning if needed. Serve hot, garnished with fresh cilantro.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 350kcal
• Fat: 15g
• Protein: 12g
• Carbohydrates: 45g

Egg and Avocado Wrap

This egg and avocado wrap is a quick and tasty option for lunch. Packed with protein from the eggs and healthy fats from the avocado, it keeps you full and satisfied. Roll it up with some fresh veggies for an easy meal-prep idea!

Ingredients

• 2 large eggs
• 1 ripe avocado, sliced
• 1 tablespoon milk (optional)
• Salt and pepper to taste
• 1 whole wheat or flour tortilla
• Fresh spinach or mixed greens (optional)
• Sliced tomatoes (optional)
• Hot sauce or salsa (optional)

Instructions

1. Scramble the Eggs: In a bowl, whisk together the eggs and milk (if using). Season with salt and pepper. Heat a non-stick skillet over medium heat and pour in the egg mixture. Cook, stirring gently, until the eggs are just set and fluffy.
2. Prepare the Wrap: Lay the tortilla flat and place the scrambled eggs in the center. Top with sliced avocado, spinach, tomatoes, and any additional toppings you desire.
3. Wrap It Up: Fold in the sides of the tortilla and then roll it up tightly from the bottom to encase the filling. Slice in half if desired, and serve immediately.

Cook and Prep Times

• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes

Nutrition Information

• Servings: 1 wrap
• Calories: 350kcal
• Fat: 25g
• Protein: 14g
• Carbohydrates: 30g

Tuna Salad Lettuce Cups

Tuna salad lettuce cups are a fresh and protein-packed lunch option. They’re easy to make, and you can customize them with your favorite veggies. Just scoop the tuna salad into crisp lettuce leaves and enjoy a light, tasty meal!

Cottage Cheese and Berry Parfait

This cottage cheese and berry parfait is a tasty way to get your protein fix at lunch. Layer creamy cottage cheese with fresh berries and a sprinkle of granola for some crunch. It’s simple, delicious, and perfect for meal prep!

Ingredients

• 2 cups cottage cheese
• 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 2 tablespoons honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract (optional)
• Granola or nuts for topping (optional)
• Fresh mint leaves for garnish (optional)

Instructions

1. Prepare the Berries: Wash and slice the strawberries if using. Toss the mixed berries in a bowl.
2. Mix the Cottage Cheese: In a separate bowl, stir the cottage cheese with honey or maple syrup and vanilla extract if using.
3. Layer the Parfait: In serving glasses, start by adding a layer of the cottage cheese mixture, followed by a layer of mixed berries. Repeat the layers until the glasses are filled.
4. Top and Serve: Finish with a sprinkle of granola or nuts on top and garnish with fresh mint leaves if desired. Serve immediately or refrigerate for later.

Cook and Prep Times

• Prep Time: 10 minutes
• Total Time: 10 minutes

Nutrition Information

• Servings: 2
• Calories: 200 kcal
• Fat: 5g
• Protein: 20g
• Carbohydrates: 25g

Greek Chicken Meal Prep Bowl

This Greek Chicken Meal Prep Bowl is perfect for a healthy lunch. With grilled chicken, fresh veggies, and a sprinkle of feta, it’s packed with protein and flavor. Simply prep it ahead, and you’ll have a tasty meal ready to go!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup quinoa, rinsed
• 2 cups water or chicken broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Cook the Quinoa: In a medium saucepan, combine rinsed quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy and liquid is absorbed. Set aside.
2. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, oregano, salt, and pepper. Add chicken breasts and marinate for at least 30 minutes.
3. Cook the Chicken: Preheat a grill or skillet over medium heat. Cook the marinated chicken for about 6-7 minutes on each side or until cooked through and internal temperature reaches 165°F (75°C). Let it rest before slicing.
4. Assemble the Bowls: In meal prep containers, layer cooked quinoa, sliced chicken, cherry tomatoes, cucumber, red onion, feta cheese, and olives.
5. Drizzle with dressing: In a small bowl, mix together olive oil, lemon juice, oregano, salt, and pepper for the dressing. Drizzle over each bowl and garnish with fresh parsley if desired.
6. Store and Serve: Cover the containers and store in the fridge for up to 4 days. Enjoy your Greek Chicken Meal Prep Bowl cold or reheated!

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 4 bowls
• Calories: 450kcal
• Fat: 20g
• Protein: 35g
• Carbohydrates: 30g

Quinoa and Black Bean Bowl

This quinoa and black bean bowl is a perfect meal-prep option for your lunch. It’s packed with protein and vibrant veggies, making it both healthy and filling. Enjoy the combination of flavors and nutritional benefits all week long!

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium pot, combine quinoa and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.
2. Mix the Bowl: In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, bell pepper, and cilantro. Squeeze lime juice over the mixture and season with cumin, salt, and pepper. Toss to combine.
3. Serve: Divide the quinoa and black bean mixture into serving bowls. Top with sliced avocado and enjoy!

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutrition Information

• Servings: 4 bowls
• Calories: 350 kcal
• Fat: 15g
• Protein: 12g
• Carbohydrates: 45g

Shrimp and Zucchini Noodles

Shrimp and zucchini noodles make a light and tasty lunch option that’s packed with protein. The shrimp are juicy and flavorful, while the zucchini adds a refreshing crunch. This dish is easy to prepare in advance, making it perfect for meal prep.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 medium zucchinis, spiralized
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Fresh parsley, chopped for garnish

Instructions

1. Prepare the Zucchini Noodles: Use a spiralizer to create noodles from the zucchinis. Set aside.
2. Cook the Shrimp: In a large skillet, heat olive oil over medium heat. Add minced garlic and red pepper flakes, sautéing for about 1 minute until fragrant.
3. Add the Shrimp: Place the shrimp in the skillet, season with salt and pepper, and cook for 2-3 minutes on each side until they turn pink and are cooked through.
4. Combine: Add the zucchini noodles to the skillet, tossing gently with the shrimp. Cook for an additional 2-3 minutes until the noodles are somewhat tender but still firm.
5. Finish: Drizzle with lemon juice and stir to combine. Remove from heat and garnish with fresh parsley.
6. Serve: Plate the shrimp and zucchini noodles, and enjoy immediately.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 220kcal
• Fat: 12g
• Protein: 24g
• Carbohydrates: 6g

Vegetarian Burrito Bowls

Vegetarian burrito bowls are a tasty and easy meal prep option. Packed with protein from black beans and topped with fresh avocado, they make a filling lunch. Customize these bowls with your favorite ingredients for a quick and nutritious meal.

Ingredients

• 1 cup cooked brown rice or quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (frozen or fresh)
• 1 red bell pepper, diced
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, finely chopped
• 1 lime, juiced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• Salsa or hot sauce for serving (optional)

Instructions

1. Prepare the Base: In a serving bowl, start with a layer of cooked brown rice or quinoa.
2. Add the Beans: Spoon in the black beans and corn, distributing evenly over the rice.
3. Top with Veggies: Add the diced bell pepper, cherry tomatoes, red onion, and avocado on top.
4. Season: Drizzle lime juice over everything, and sprinkle with chili powder, cumin, salt, and pepper.
5. Garnish and Serve: Finish with fresh cilantro and serve with salsa or hot sauce if desired.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes

Nutrition Information

• Servings: 2 bowls
• Calories: 450kcal
• Fat: 18g
• Protein: 15g
• Carbohydrates: 60g

Baked Tofu with Broccoli

Baked tofu with broccoli is a quick and tasty meal prep option. It’s packed with protein and pairs perfectly with a savory sauce. You’ll love how easy it is to make and how delicious it tastes!

Ingredients

• 14 oz firm tofu, pressed and cubed
• 2 cups broccoli florets
• 3 tablespoons soy sauce
• 2 tablespoons olive oil
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Sesame seeds for garnish (optional)
• Chopped green onions for garnish (optional)

Instructions

1. Preheat Oven: Preheat your oven to 400°F (200°C).
2. Prepare Tofu: Press the tofu to remove excess moisture, then cut it into cubes.
3. Make Marinade: In a mixing bowl, whisk together soy sauce, olive oil, sesame oil, garlic, ginger, salt, and pepper.
4. Marinate Tofu: Add the cubed tofu to the marinade and toss until evenly coated. Let it sit for at least 15 minutes.
5. Arrange on Baking Sheet: Spread the marinated tofu and broccoli florets on a baking sheet lined with parchment paper.
6. Bake: Bake in the preheated oven for 25-30 minutes, flipping halfway through, until the tofu is golden and the broccoli is tender.
7. Garnish and Serve: Remove from the oven, sprinkle with sesame seeds and chopped green onions if desired. Serve hot over rice or quinoa.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 180kcal
• Fat: 10g
• Protein: 12g
• Carbohydrates: 12g

Spicy Turkey Chili

Spicy turkey chili is a perfect lunch option for meal prep lovers. Packed with protein and a kick of heat, it keeps you full and satisfied. Top it off with cheese and green onions for extra flavor!

Ingredients

• 1 pound ground turkey
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (28 oz) diced tomatoes
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• 2 tablespoons olive oil
• Chopped cilantro for garnish
• Sour cream and shredded cheese for serving (optional)

Instructions

1. Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add diced onion and garlic, sautéing until softened (about 3-4 minutes).
2. Cook the Turkey: Add ground turkey to the pot, breaking it apart with a spoon. Cook until browned, about 5-7 minutes.
3. Add Ingredients: Stir in kidney beans, black beans, diced tomatoes, chili powder, cumin, smoked paprika, cayenne pepper, salt, and pepper. Mix well to combine.
4. Simmer: Bring the mixture to a boil, then reduce heat to low. Cover and let it simmer for 30-40 minutes, stirring occasionally to prevent sticking.
5. Taste and Adjust: After simmering, taste and adjust seasoning if necessary.
6. Serve: Ladle the chili into bowls and garnish with chopped cilantro, sour cream, and shredded cheese if desired.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes

Nutrition Information

• Servings: 6 bowls
• Calories: 320kcal
• Fat: 12g
• Protein: 28g
• Carbohydrates: 30g

Stuffed Portobello Mushrooms

Stuffed portobello mushrooms make a tasty and high-protein lunch option. With their rich flavor and hearty texture, they are filled with spinach and topped with a crumbly mixture for a satisfying bite. Prep these in advance for a delicious meal that keeps well throughout the week!

Ingredients

• 4 large portobello mushrooms, stems removed
• 1 cup fresh spinach, chopped
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1/2 cup mozzarella cheese, shredded
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Mushrooms: Clean the portobello mushrooms with a damp cloth and remove the stems. Place them on a baking sheet, gill side up.
3. Make the Filling: In a skillet, heat olive oil over medium heat. Add garlic and cook until fragrant, about 1 minute. Stir in chopped spinach and cook until wilted. Remove from heat and mix in breadcrumbs, Parmesan cheese, mozzarella cheese, oregano, salt, and pepper.
4. Stuff the Mushrooms: Generously fill each portobello mushroom cap with the filling mixture, pressing down gently to pack it in.
5. Bake: Bake in the preheated oven for 20-25 minutes, until the mushrooms are tender and the tops are golden brown.
6. Garnish and Serve: Remove from the oven and garnish with fresh parsley. Serve warm as an appetizer or alongside a salad for a light meal.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 210kcal
• Fat: 10g
• Protein: 11g
• Carbohydrates: 20g

Cilantro Lime Chicken

Cilantro lime chicken is a deliciously simple meal-prep option that packs a protein punch. Marinated in lime juice and fresh cilantro, it’s perfect for those busy weekdays. Pair it with rice and black beans for a balanced lunch that keeps you fueled throughout the day.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lime juice
• 1/4 cup olive oil
• 1/4 cup fresh cilantro, chopped
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions

1. Prepare the Marinade: In a bowl, whisk together lime juice, olive oil, cilantro, garlic, cumin, salt, and black pepper.
2. Marinate the Chicken: Place the chicken breasts in a zip-top bag or shallow dish and pour the marinade over them. Seal or cover and refrigerate for at least 30 minutes, or up to 4 hours for more flavor.
3. Grill the Chicken: Preheat the grill over medium-high heat. Remove the chicken from the marinade and discard the marinade. Grill the chicken for about 6-7 minutes on each side or until the chicken reaches an internal temperature of 165°F.
4. Rest and Serve: Allow the chicken to rest for a few minutes before slicing. Serve with your favorite sides or in tacos.

Cook and Prep Times

• Prep Time: 10 minutes
• Marinating Time: 30 minutes
• Cook Time: 15 minutes
• Total Time: 55 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 240kcal
• Fat: 12g
• Protein: 30g
• Carbohydrates: 2g

Egg White and Veggie Muffins

Egg white and veggie muffins are a perfect option for meal-prepping. Packed with protein and colorful veggies, they make a tasty and healthy lunch. Simply bake a batch on the weekend, and you’ll have quick meals ready to go!

Ingredients

• 8 egg whites
• 1 cup spinach, chopped
• 1/2 cup bell peppers, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 cup shredded cheese (optional)
• Cooking spray or oil for greasing muffin tin

Instructions

1. Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
2. Mix the Egg Whites: In a mixing bowl, whisk the egg whites until slightly frothy. Add the salt, black pepper, and garlic powder, and stir to combine.
3. Add Vegetables: Fold in the chopped spinach, bell peppers, cherry tomatoes, and red onion into the egg white mixture. If using cheese, add it at this stage.
4. Pour into Muffin Tin: Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
5. Bake: Bake in the preheated oven for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Cool and Serve: Allow the muffins to cool for a few minutes before removing them from the tin. Serve warm or store in an airtight container for later.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Nutrition Information

• Servings: 12 muffins
• Calories: 70 kcal per muffin
• Fat: 2g
• Protein: 6g
• Carbohydrates: 5g

Buffalo Cauliflower Wraps

Buffalo cauliflower wraps are a fun twist on a classic meal. They pack a punch with spicy flavors and are perfect for meal prep. Enjoy them with a side of creamy dipping sauce for extra yum!

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1 cup all-purpose flour or gluten-free flour
• 1 cup water
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1 cup buffalo sauce
• 4 large tortillas or wraps
• 2 cups lettuce, shredded
• 1 cup shredded carrots
• 1/2 cup ranch dressing or blue cheese dressing

Instructions

1. Preheat the Oven: Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Prepare the Batter: In a bowl, whisk together the flour, water, garlic powder, onion powder, smoked paprika, and salt until smooth.
3. Coat the Cauliflower: Dip each cauliflower floret into the batter, allowing excess to drip off, and then place them on the baking sheet.
4. Bake the Cauliflower: Bake in the preheated oven for 20-25 minutes, or until the cauliflower is golden brown and crispy.
5. Add Buffalo Sauce: Remove from the oven and toss the baked cauliflower in buffalo sauce until well coated.
6. Assemble the Wraps: Lay a tortilla flat and layer on some lettuce, shredded carrots, and the buffalo cauliflower. Drizzle ranch dressing over the top and wrap tightly.
7. Serve: Cut the wraps in half and serve immediately with extra buffalo sauce and dressing on the side.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Nutrition Information

• Servings: 4 wraps
• Calories: 320kcal
• Fat: 10g
• Protein: 8g
• Carbohydrates: 45g

Mediterranean Quinoa Salad

This Mediterranean quinoa salad is a colorful and tasty choice for meal prep. Packed with protein and fresh veggies, it keeps you feeling satisfied throughout the day. Plus, it’s super easy to make and great for lunch on the go!

Ingredients

• 1 cup quinoa, rinsed and drained
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1/4 red onion, finely chopped
• 1 cup bell peppers, diced (any color)
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium saucepan, combine quinoa and water (or broth). Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy and liquid is absorbed. Fluff with a fork and let cool.
2. Prepare the Vegetables: While the quinoa is cooking, chop the tomatoes, cucumber, red onion, bell peppers, and olives.
3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
4. Combine: In a large bowl, mix cooled quinoa with the chopped vegetables, parsley, and feta cheese (if using). Drizzle the dressing over the salad and toss gently to combine.
5. Serve: Enjoy immediately or refrigerate for at least 30 minutes to allow the flavors to meld.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 220kcal
• Fat: 10g
• Protein: 7g
• Carbohydrates: 30g

Almond Butter Banana Overnight Oats

These almond butter banana overnight oats are a perfect way to start your day! Packed with protein and healthy fats, they keep you full for longer. Just mix everything together the night before, and you’ll have a delicious and nutritious lunch ready to go!

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any milk of choice)
• 2 tablespoons almond butter
• 1 ripe banana, sliced
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon (optional)
• Chopped nuts or seeds for topping (optional)

Instructions

1. Combine Ingredients: In a large bowl or jar, mix together the rolled oats, almond milk, almond butter, honey or maple syrup (if using), vanilla extract, and cinnamon until well combined.
2. Add Bananas: Gently fold in the sliced bananas, reserving a few for topping later.
3. Refrigerate: Cover the bowl or jar and refrigerate overnight, or for at least 4 hours.
4. Serve: In the morning, give the oats a good stir. Top with additional banana slices, chopped nuts or seeds, and a drizzle of almond butter if desired. Enjoy cold or warm them up in the microwave for a minute.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 8 hours (including overnight soaking)

Nutrition Information

• Servings: 2 servings
• Calories: 350kcal
• Fat: 15g
• Protein: 10g
• Carbohydrates: 45g

Pesto Chicken and Veggies

Pesto chicken and veggies make a fantastic meal-prep option. The juicy chicken paired with colorful vegetables brings flavor and nutrition to your lunch. Plus, it’s super easy to whip up and will keep you fueled throughout the day!

Ingredients

• 4 boneless, skinless chicken thighs
• 2 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)
• 1/2 cup pesto sauce
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon Italian seasoning (optional)
• Fresh basil leaves for garnish (optional)

Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Chicken: In a mixing bowl, combine chicken thighs with pesto, olive oil, salt, pepper, and Italian seasoning if using. Toss until the chicken is well coated.
3. Arrange the Vegetables: On a baking sheet, spread out the mixed vegetables. Drizzle with olive oil and season with salt and pepper. Toss to coat.
4. Bake: Place the chicken thighs on the baking sheet with the vegetables. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Serve: Garnish with fresh basil leaves if desired, and enjoy your flavorful pesto chicken and veggies!

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 4
• Calories: 320kcal
• Fat: 20g
• Protein: 25g
• Carbohydrates: 10g

Shrimp Tacos with Cabbage Slaw

These shrimp tacos are a quick and tasty option for lunch. Load them up with crunchy cabbage slaw and zesty lime for a refreshing bite. Perfect for meal prep, they pack a protein punch that keeps you satisfied!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 1/4 cup sour cream or Greek yogurt (optional)
• Sliced jalapeños for garnish (optional)

Instructions

1. Prepare the Shrimp: In a bowl, combine the shrimp, olive oil, chili powder, cumin, garlic powder, salt, and pepper. Toss until the shrimp are well-coated.
2. Cook the Shrimp: Heat a skillet over medium-high heat. Add the seasoned shrimp and cook for 2-3 minutes on each side, or until they turn pink and opaque.
3. Make the Slaw: In a separate bowl, mix the shredded cabbage, cilantro, lime juice, and a pinch of salt. Toss until well combined.
4. Warm the Tortillas: Lightly toast the corn tortillas in a dry skillet for about 30 seconds on each side until warm and pliable.
5. Assemble the Tacos: Place a few shrimp on each tortilla, top with the cabbage slaw, and drizzle with sour cream or Greek yogurt if desired. Garnish with sliced jalapeños, if using.
6. Serve: Enjoy these zesty shrimp tacos immediately with your favorite sides!

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutrition Information

• Servings: 4 tacos
• Calories: 220kcal
• Fat: 8g
• Protein: 20g
• Carbohydrates: 18g

Chicken Fajita Rice Bowl

This Chicken Fajita Rice Bowl is a tasty and easy meal-prep option. Packed with grilled chicken, colorful bell peppers, and creamy guacamole, it’s a feast for the eyes and the taste buds. Enjoy this high-protein lunch that keeps you full and satisfied all afternoon!

Ingredients

• 2 cups cooked rice (white or brown)
• 1 lb chicken breast, sliced into strips
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 medium onion, sliced
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• Fresh cilantro, chopped (for garnish)
• Sour cream (optional, for serving)
• Lime wedges (for serving)

Instructions

1. Marinate the Chicken: In a bowl, combine sliced chicken with olive oil, chili powder, cumin, garlic powder, smoked paprika, salt, and pepper. Let it marinate for at least 15 minutes.
2. Sauté the Vegetables: In a large skillet over medium heat, add a bit of olive oil. Sauté the sliced onions and bell peppers until they are tender and slightly charred, about 5-7 minutes. Remove from the skillet and set aside.
3. Cook the Chicken: In the same skillet, add the marinated chicken and cook until it is browned and cooked through, about 8-10 minutes.
4. Combine and Serve: Return the sautéed vegetables to the skillet with the chicken. Stir to combine and heat through for 1-2 minutes. Serve the chicken and vegetable mixture over a bed of cooked rice. Top with fresh cilantro, sour cream, and lime wedges.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Nutrition Information

• Servings: 4 bowls
• Calories: 450kcal
• Fat: 15g
• Protein: 30g
• Carbohydrates: 50g

Coconut Curry Chicken

Coconut curry chicken is a tasty choice for meal prep. It’s full of protein and packed with flavor, making lunchtime exciting. You can pair it with rice or veggies for a complete meal.

Ingredients

• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 can (13.5 oz) coconut milk
• 2 tablespoons curry powder
• 1 tablespoon fresh ginger, grated
• 3 cloves garlic, minced
• 1 onion, chopped
• 1 tablespoon vegetable oil
• 1 tablespoon soy sauce
• 1 teaspoon salt, adjust to taste
• 1/2 teaspoon black pepper
• 1 cup bell peppers, sliced (any color)
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Sauté the Aromatics: In a large pan, heat the vegetable oil over medium heat. Add the chopped onion, garlic, and ginger, cooking until fragrant and the onions are translucent, about 3-4 minutes.
2. Cook the Chicken: Add the chicken pieces to the pan, seasoning with salt, pepper, and curry powder. Cook until the chicken is browned on all sides, about 5-7 minutes.
3. Add Coconut Milk: Pour in the coconut milk and soy sauce, stirring to combine. Bring the mixture to a gentle simmer.
4. Incorporate the Vegetables: Add the sliced bell peppers to the pan, cooking until they are tender, about 5 minutes.
5. Serve: Once everything is cooked through and the sauce is thickened slightly, serve the coconut curry over rice or with naan. Garnish with fresh cilantro and lime wedges.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 350kcal
• Fat: 22g
• Protein: 25g
• Carbohydrates: 15g

Oven-Baked Falafel

Oven-baked falafel is a tasty way to get your protein fix! These crispy bites are packed with flavor and pair perfectly with a creamy sauce. They’re great for meal prep, so whip up a batch and enjoy them all week.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, roughly chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley leaves
• 1/4 cup fresh cilantro leaves
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon flour or breadcrumbs (optional, for binding)
• 2 tablespoons olive oil, divided

Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Make the Falafel Mixture: In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until the mixture is coarsely blended, scraping down the sides as needed. If the mixture is too wet, add flour or breadcrumbs to help bind it.
3. Shape the Falafel: Using your hands, form the mixture into small balls or patties, about 1-2 inches in diameter. Place them on the prepared baking sheet.
4. Bake: Drizzle the falafel balls with olive oil. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and crispy.
5. Serve: Serve warm with your favorite dipping sauce or in a wrap with fresh veggies and tahini sauce.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 4-6 servings
• Calories: 180kcal
• Fat: 8g
• Protein: 8g
• Carbohydrates: 24g

Spaghetti Squash with Meatballs

Spaghetti squash with meatballs is a fun twist on a classic dish. This meal is high in protein and perfect for meal prep. It’s tasty, filling, and a great way to enjoy a healthier version of spaghetti!

Ingredients

• 1 medium spaghetti squash
• 1 pound ground beef or turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic minced
• 1 teaspoon Italian seasoning
• 1 teaspoon salt adjust to taste
• 1/2 teaspoon black pepper
• 2 cups marinara sauce
• Fresh basil for garnish optional

Instructions

1. Prepare the Spaghetti Squash: Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 30-40 minutes until tender.
2. Make the Meatballs: In a mixing bowl, combine ground meat, breadcrumbs, Parmesan, egg, minced garlic, Italian seasoning, salt, and pepper. Form into meatballs and place them on a baking sheet.
3. Bake the Meatballs: Bake the meatballs in the oven at 400°F (200°C) for 20-25 minutes until cooked through and browned.
4. Combine and Serve: Once the spaghetti squash is cooked, use a fork to scrape the flesh into strands. In a saucepan, heat marinara sauce, add the cooked meatballs, and stir to combine. Serve the meatballs over the spaghetti squash, garnished with fresh basil if desired.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour

Nutrition Information

• Servings: 4
• Calories: 350kcal
• Fat: 16g
• Protein: 30g
• Carbohydrates: 20g

Peanut Butter Protein Balls

Peanut butter protein balls are a simple and tasty snack that packs a protein punch. Made with just a few ingredients, they are perfect for meal prep and can be enjoyed on the go. Just roll them into little balls, pop them in the fridge, and you’re ready to fuel your day!

Ingredients

• 1 cup peanut butter (creamy or crunchy)
• 1/2 cup honey or maple syrup
• 1 cup rolled oats
• 1/2 cup protein powder (vanilla or chocolate)
• 1/4 cup mini chocolate chips (optional)
• 1/4 cup chopped nuts or seeds (optional)

Instructions

1. Mix Ingredients: In a large bowl, combine peanut butter, honey, and protein powder. Stir until well combined.
2. Add Oats: Add the rolled oats to the mixture and stir until evenly incorporated. If using, fold in chocolate chips and nuts.
3. Form Balls: Using your hands, scoop out small portions of the mixture and roll them into balls, about 1 inch in diameter.
4. Chill: Place the protein balls on a baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to firm up.
5. Serve: Enjoy immediately or store in an airtight container in the fridge for up to a week.

Cook and Prep Times

• Prep Time: 10 minutes
• Chill Time: 30 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 12 balls
• Calories: 120kcal per ball
• Fat: 7g
• Protein: 5g
• Carbohydrates: 10g

Zucchini and Corn Fritters

These zucchini and corn fritters are a tasty way to pack in protein and veggies for lunch. Light, crispy, and easy to make, they are perfect for meal prep. Enjoy them warm or cold, paired with your favorite dip for an extra kick!

Ingredients

• 2 medium zucchinis, grated and excess moisture squeezed out
• 1 cup fresh or frozen corn kernels
• 1/2 cup all-purpose flour
• 1/2 cup cornmeal
• 1/4 cup grated Parmesan cheese
• 1 large egg, lightly beaten
• 1 teaspoon baking powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Oil for frying

Instructions

1. Prepare the Zucchini: Grate the zucchinis and place them in a clean kitchen towel. Squeeze out as much moisture as possible to prevent soggy fritters.
2. Mix the Batter: In a large bowl, combine the grated zucchini, corn, flour, cornmeal, Parmesan cheese, egg, baking powder, garlic powder, onion powder, salt, and pepper. Mix until everything is well combined.
3. Heat the Oil: In a large skillet, heat about 1/4 inch of oil over medium heat until shimmering.
4. Fry the Fritters: Drop spoonfuls of the mixture into the hot oil, flattening them slightly with the back of a spatula. Fry for 3-4 minutes on each side, or until golden brown. Transfer to a plate lined with paper towels to drain excess oil.
5. Serve: Enjoy the fritters warm, with your choice of dipping sauce or as a side dish.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 200kcal
• Fat: 10g
• Protein: 6g
• Carbohydrates: 24g

Savory Oatmeal with Spinach and Egg

Savory oatmeal is a great way to switch up your lunch routine. Topped with fresh spinach and a perfectly poached egg, it packs in protein and nutrients. This meal is comforting, filling, and easy to prep ahead for the week!

Ingredients

• 1 cup rolled oats
• 2 cups water or vegetable broth
• 2 cups fresh spinach, chopped
• 2 large eggs
• 1 tablespoon olive oil
• Salt and pepper to taste
• Grated Parmesan cheese for topping (optional)
• Red pepper flakes for a kick (optional)

Instructions

1. Cook the Oats: In a medium saucepan, bring the water or broth to a boil. Stir in the rolled oats and reduce heat to low. Cook for about 5 minutes, stirring occasionally, until the oats are creamy and cooked through.
2. Sauté the Spinach: In a skillet, heat the olive oil over medium heat. Add the chopped spinach and sauté until wilted, about 2-3 minutes. Season with salt and pepper.
3. Poach the Eggs: In a separate pot, bring water to a gentle simmer. Crack the eggs into small bowls and gently slide them into the water. Poach for 3-4 minutes or until the whites are set but the yolks remain runny.
4. Assemble the Bowl: Divide the cooked oatmeal into bowls. Top each bowl with sautéed spinach and a poached egg. Sprinkle with Parmesan cheese and red pepper flakes if desired.
5. Serve: Enjoy your savory oatmeal warm, perfect for a nourishing start to your day.

Cook and Prep Times

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes

Nutrition Information

• Servings: 2 bowls
• Calories: 320 kcal
• Fat: 12g
• Protein: 14g
• Carbohydrates: 40g

Chickpea Salad Sandwich

This Chickpea Salad Sandwich is a fantastic choice for meal prep. It’s packed with protein and flavor, making it a great lunch option. Just mash some chickpeas, mix in your favorite veggies, and enjoy!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup celery, finely chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup mayonnaise or Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 2 slices of whole grain bread
• Lettuce leaves for serving
• Sliced tomatoes for serving (optional)

Instructions

1. Mash the Chickpeas: In a mixing bowl, use a fork or potato masher to gently mash the chickpeas, leaving some texture.
2. Mix Ingredients: Add the chopped celery, red onion, mayonnaise (or Greek yogurt), lemon juice, and Dijon mustard to the bowl. Stir until well combined.
3. Season: Taste the mixture and add salt and pepper according to your preference.
4. Assemble the Sandwich: Spread the chickpea salad on one slice of bread, add lettuce and tomatoes if desired, then top with the other slice of bread.
5. Serve: Cut the sandwich in half and enjoy immediately, or wrap it for a delicious lunch on the go.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes

Nutrition Information

• Servings: 1 sandwich
• Calories: 300kcal
• Fat: 10g
• Protein: 12g
• Carbohydrates: 40g

Buffalo Chicken Quinoa Bake

This Buffalo Chicken Quinoa Bake is a tasty way to power up your lunch. Packed with protein, it’s a satisfying meal that keeps you full and energized. Plus, it’s easy to make and perfect for meal prepping!

Ingredients

• 1 cup quinoa, rinsed
• 2 cups chicken broth
• 2 cups cooked chicken, shredded
• 1 cup buffalo sauce
• 1 cup shredded cheddar cheese
• 1/2 cup Greek yogurt
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Chopped green onions for garnish

Instructions

1. Preheat the oven to 350°F (175°C). Grease a baking dish.
2. In a medium saucepan, combine the quinoa and chicken broth. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
3. In a large bowl, mix the shredded chicken, buffalo sauce, Greek yogurt, garlic powder, onion powder, salt, and pepper. Stir in the cooked quinoa until well combined.
4. Transfer the mixture into the greased baking dish and spread evenly. Top with shredded cheddar cheese.
5. Bake for 25-30 minutes, or until the cheese is bubbly and golden. Remove from the oven and let it cool slightly.
6. Garnish with chopped green onions before serving.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Nutrition Information

• Servings: 6 servings
• Calories: 350kcal
• Fat: 15g
• Protein: 30g
• Carbohydrates: 30g

Pork Tenderloin with Roasted Veggies

Pork tenderloin with roasted veggies is a fantastic meal-prep option. It’s packed with protein and easy to make ahead of time. Pairing the juicy pork with colorful roasted vegetables makes this dish not only tasty but visually appealing too!

Ingredients

• 1 pound pork tenderloin
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 cups mixed vegetables (carrots, bell peppers, zucchini, etc.)
• 1 tablespoon balsamic vinegar (optional)
• Fresh herbs for garnish (optional)

Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Pork: Pat the pork tenderloin dry with paper towels. Rub with olive oil, garlic powder, onion powder, thyme, salt, and pepper.
3. Prepare the Vegetables: Chop the mixed vegetables into bite-sized pieces. Toss them with olive oil, salt, pepper, and balsamic vinegar (if using).
4. Roast: Place the seasoned pork tenderloin in a baking dish and surround it with the mixed vegetables. Roast in the preheated oven for 25-30 minutes, or until the pork reaches an internal temperature of 145°F (63°C).
5. Rest and Serve: Once cooked, remove the pork from the oven and let it rest for 5 minutes before slicing. Serve slices of pork alongside the roasted vegetables, garnished with fresh herbs if desired.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 350kcal
• Fat: 15g
• Protein: 30g
• Carbohydrates: 20g

Eggplant Parmesan

Eggplant Parmesan is a delicious twist on the classic dish that keeps things light yet satisfying. Layers of roasted eggplant, rich marinara, and gooey cheese create a meal that’s both hearty and healthy. Perfect for meal prep, you can easily divide it into portions for the week ahead!

Ingredients

• 2 medium eggplants, sliced into 1/4-inch rounds
• Salt, for sweating the eggplant
• 2 cups breadcrumbs
• 1 cup grated Parmesan cheese, divided
• 2 cups all-purpose flour
• 4 large eggs, beaten
• 2 cups marinara sauce
• 3 cups shredded mozzarella cheese
• Olive oil, for frying
• Fresh basil leaves, for garnish (optional)

Instructions

1. Prepare the Eggplant: Sprinkle slices of eggplant with salt and let them sit for 30 minutes to draw out moisture. Rinse and pat dry.
2. Bread the Eggplant: Set up a breading station with three shallow dishes: one for flour, one for beaten eggs, and one for breadcrumbs mixed with half of the Parmesan cheese. Dip each eggplant slice in flour, then egg, and finally in the breadcrumb mixture.
3. Fry the Eggplant: In a large skillet, heat olive oil over medium-high heat. Fry the breaded eggplant slices in batches until golden brown on both sides. Drain on paper towels.
4. Assemble the Dish: Preheat the oven to 375°F (190°C). In a baking dish, spread a layer of marinara sauce, followed by a layer of fried eggplant, then sprinkle with mozzarella and a bit of Parmesan. Repeat the layers until all ingredients are used, finishing with cheese on top.
5. Bake: Cover the dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 15 minutes, or until the cheese is bubbly and golden brown.
6. Serve: Let the eggplant parmesan cool for a few minutes before slicing. Garnish with fresh basil and serve hot.

Cook and Prep Times

• Prep Time: 30 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 15 minutes

Nutrition Information

• Servings: 6 servings
• Calories: 350kcal
• Fat: 20g
• Protein: 15g
• Carbohydrates: 30g

Herb-Crusted Chicken Thighs

These herb-crusted chicken thighs are a tasty way to pack in protein for your lunch. Juicy and full of flavor, they pair perfectly with fresh green beans for a satisfying meal. Meal prep has never been this delicious and easy!

Ingredients

• 4 bone-in, skin-on chicken thighs
• 1/2 cup breadcrumbs (preferably panko)
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh rosemary, chopped
• 3 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup grated Parmesan cheese
• 3 tablespoons olive oil

Instructions

1. Preheat the Oven: Preheat your oven to 425°F (220°C).
2. Prepare the Herb Mixture: In a bowl, combine breadcrumbs, parsley, thyme, rosemary, garlic, salt, pepper, and Parmesan cheese. Mix well.
3. Coat the Chicken: Pat the chicken thighs dry with paper towels. Drizzle olive oil over the thighs, then press the herb mixture onto the skin side of each thigh, ensuring an even coating.
4. Bake the Chicken: Place the chicken thighs skin-side up on a baking sheet lined with parchment paper. Bake for 35-40 minutes or until the skin is golden brown and crispy, and the internal temperature reaches 165°F (75°C).
5. Serve: Allow the chicken to rest for a few minutes before serving. Enjoy with your favorite sides!

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes

Nutrition Information

• Servings: 4 servings
• Calories: 350kcal
• Fat: 23g
• Protein: 30g
• Carbohydrates: 8g

Baked Salmon with Dill

Baked salmon with dill is a tasty and healthy option for meal prep. This dish is packed with protein and flavors that keep your taste buds happy. Pair it with some veggies, and you’ve got a balanced lunch ready for the week!

Ingredients

• 4 salmon fillets
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• 1 lemon, sliced
• Salt and pepper to taste
• Lemon wedges for serving (optional)

Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Baking Dish: Line a baking dish with parchment paper or lightly grease it with cooking spray.
3. Season the Salmon: Place the salmon fillets in the baking dish. Drizzle olive oil over the top, and season with salt and pepper. Sprinkle chopped dill over each fillet, and place lemon slices on top.
4. Bake: Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork and is cooked through.
5. Serve: Remove from the oven and serve with lemon wedges if desired. Enjoy with a side of vegetables or a fresh salad.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Nutrition Information

• Servings: 4
• Calories: 280kcal
• Fat: 18g
• Protein: 25g
• Carbohydrates: 1g