63 Delicious Food Prep Ideas to Get Organised in 2024
One great way to save time, money and excess calories is to keep a list of food prep ideas on hand so that you can easily prepare healthy meals. Whether you are cooking for a large family or just for yourself, a weekly meal prep menu is a great way to simplify your life.
According to Harvard University, there are lots of health, budget and efficiency benefits to meal prepping, including reducing “stress as you avoid last minute decisions about what to eat, or rushed preparation.” All it takes is a little bit of planning to get your food prepping habits in place and come up with a weekly meal prep menu.
So what are the best foods to meal prep? We’ve gathered 63 delicious ideas that will help you prep breakfast, lunch, dinner and more.
Jump to Section
- Healthy Food Prep Ideas
- Simple Food Prep Ideas
- Food Prep Ideas for Weight Loss
- Lunch Meal Prep Ideas
- Dinner Meal Prep Ideas
Healthy Food Prep Ideas
1. Food Prep Cooking Classes
Learn more about cooking basics like menu planning and food prep by signing up for cooking classes near you. With options in many major US cities, like cooking classes in Ann Arbor, cooking classes in Boulder and cooking classes in Reno, you’ll be able to learn the tips and tricks of healthy meal prep from top chefs in your area.
If your busy schedule won’t allow you to make it to an in-person class, don’t worry! You can also take online cooking classes from anywhere and still learn more about food prep ideas.
2. Cauliflower Rice
What are examples of food preparation? One way to tackle meal prepping is to organize mix-and-match ingredients to use later in the week. For a healthy side dish that you can pair with an endless variety of foods, try making a big batch of riced cauliflower during your meal prep time. Pair it easily with different proteins and veggies for a wider variety of meal options during the week.
3. Frozen Smoothie Bags
Sometimes it can be challenging to cook breakfast before you head out the door. For this food prep idea, add all of the ingredients for a smoothie into freezer-safe bags. Then, on any given morning you can dump them into the blender with ice or whatever liquid you might need for a healthy breakfast.
4. Slow Cooker Shredded Chicken
You can also prep big batches of your protein for the week by making a large serving of shredded chicken. Add it to salads, or use it in the other food prep ideas on this list to add a dose of flavorful chicken.
5. Breakfast Burritos
Make-ahead breakfast burritos are a great option for when you are trying to get kids out the door. Make your burritos with scrambled eggs, cheese, bacon and sausage and then portion them individually and freeze them. Simply toss in the microwave for breakfast on the go.
6. Sheet Pan Salmon
For a lighter protein option, consider making a large sheet pan dinner with salmon, roasted green beans and cherry tomatoes. Package up the leftover portions with a serving of rice or quinoa for easy, healthy lunches.
7. Vegetable Soup
Healthy meal prep ideas for the week don’t have to be all about rice and protein. You can make large batches of vegetable soup for a healthy lunch or dinner option. Soups like this freeze well and are easy to store in freezer-safe containers and transport to work.
8. Whipped Cottage Cheese Bowls
Cottage cheese is incredibly high in protein, so if you are watching your macros, try making whipped cottage cheese bowls and storing them in the fridge for the week. Each morning, add granola or berries to flavor it in different ways.
9. Easy Egg Muffins
Use a mini muffin tin to create bite-sized egg muffins made of eggs, peppers and bacon or sausage. Pop them in the freezer and then reheat when you’re in need of a simple breakfast.
10. Vegetarian Lasagna
If you’re still wondering, “What is a good prep food?” Don’t forget classic favorites like lasagna, which can translate well from the freezer to the plate. For a healthier option, make a vegetarian lasagna and freeze in single-serve portions for those days when you just need a hearty meal!
11. Mediterranean Lettuce Wraps
Make delicious mediterranean lettuce wraps filled with chicken, greek dressing, tomatoes and kalamata olives. You’ll be able to package a few lettuce wraps in a plastic tupperware container and enjoy a delicious and healthy lunch option all week long.
12. Egg Salad
Making a large batch of egg salad at the beginning of the week can set up you for success for at least a few days. Use in sandwiches, wraps or on its own as a protein-packed food prep idea.
13. Stuffed Peppers
Stuffed peppers also make great healthy meal prep ideas for the week. Stuff small bell peppers with your favorite combination of taco ingredients.
Opt for ground beef or chicken, or stick for a more vegetarian option with onions, peppers and rice. You can make a lot of these at once and reheat for lunches and dinners throughout the week.
Simple Food Prep Ideas
14. Hard-Boiled Eggs
Hard-boiled eggs are a protein-filled snack that you can make ahead for the week. All you’ll need to do is boil the number of eggs you plan to eat that week and keep them refrigerated. Toss them in your lunch box and take to work, or enjoy them as an easy breakfast alternative that will start your day with some protein.
15. Breakfast Casserole
Making a large breakfast casserole on Sunday can also set you up for success during the week to come. Slice the casserole and freeze or store in fridge-safe containers to eat in the coming days. You can customize breakfast casseroles to fit the tastes of everyone in your family.
16. Tuna Salad
Another food prep idea that is a great starting point for different meals is tuna salad. Whip up a batch of tuna salad and enjoy with crackers one day or added to a sandwich the next.
17. Roasted Veggies
Make your vegetable side dishes at one go by roasting a large pan of vegetables early in the week. This food prep idea requires some chopping ahead of time, but you’ll enjoy having pre-cooked veggies ready to reheat all week long.
18. Classic Chicken Salad
Wondering how to make a simple meal prep? It doesn’t have to be complicated. Making batches of your favorite classics, like a delicious chicken salad can help you have options when the week gets crazy. The good thing about chicken salad is that you can add ingredients to make it more seasonal or flavorful as you choose.
19. Overnight Oats
Doing as much as you can the evening before a busy day to prepare will help relieve stress. Make overnight oats ahead of time and have a flavorful breakfast ready to go when you wake up. Use fruits like blueberries or strawberries to give an extra kick, or add sweeter flavors like brown sugar and cinnamon for an early morning pick-me-up.
20. Easy Granola
Granola is a healthy snack option that can be enjoyed alone or added to yogurt, breakfast bowls and more. Make a large batch at the beginning of the week to help eliminate mindless snacking during busy days.
21. Meatballs
One simple meal prep idea is to make a large batch of meatballs either in your slow cooker, oven or on the stovetop. Add spaghetti for dinner one night, and enjoy them as a protein dish in your lunch the next day.
22. Pesto Chicken and Green Beans
Pesto chicken is a flavorful and quick dinner option that is easy to make ahead for the week. Pair it with roasted green beans and a helping of quinoa or rice and make lunch boxes that are ready to go to the office with you the next day or two.
23. Breakfast Cookies
Cookies are easy to make in large batches and have on hand, so why not transform a popular dessert item into a make-ahead breakfast treat? Make a batch of soft-baked oatmeal cookies with blueberries and topped with granola for a yummy pick-me-up first thing in the morning.
24. Bean Salad
Meal prepping your lunches for the week doesn’t have to involve a lot of cooking time. Instead, opt for a cold bean salad that incorporates different varieties of beans as well as some chopped veggies and a savory sauce.
This is a filling lunch option that doesn’t take much time to make. You can even use canned beans to reduce the prep time.
25. Stir Fry Kit
At the beginning of the week, create a stir-fry kit to store in the refrigerator for dinner one night. Add vegetables like broccoli, peppers and edamame to a fridge-safe bag or container. Then on your selected night, stir fry with some soy sauce and a protein of your choice.
26. Breakfast Sandwiches
At the beginning of the week, make a sheet pan full of breakfast sandwiches and wrap them in foil to freeze. You can use English muffins, waffles or even croissant rolls for the base of your sandwiches. Fill with your favorite proteins and eggs for a quick breakfast on the go.
Food Prep Ideas for Weight Loss
27. Protein-Packed Breakfast Burritos
Make your next round of frozen breakfast burritos with high-protein ingredients like eggs, bacon and sausage. Instead of using a typical flour tortilla, consider substituting for a low carb option or a whole grain option.
These switches will keep you feeling fuller longer. Make your burritos ahead of time and wrap in foil to enjoy on busy mornings.
28. Kale Salad
Making a large kale salad at the beginning of the week and pre-packaging it for your lunches can help you stay on track with your health and wellness goals throughout the week. For healthy topping options, try adding chickpeas, cranberries and avocado for some extra fruit and healthy fats.
29. High-Protein Chicken Salad
Chicken salad is a great food prep idea on its own, but you can really up its impact by adding cottage cheese instead of mayonnaise for an extra protein kick. Portion it out alongside fresh fruits and veggies for a light and healthy lunch option.
You can even substitute the crackers you would normally dip into the chicken salad with cucumber slices for a healthy swap.
30. Pre-Portioned Bento Boxes
If you are keeping track of your calories or macros, weighing out your foods and storing them in bento boxes is an easy way to prepare lunches or dinners for the week ahead. A set of glass bento boxes for lunch prep is also a great way to give cooking gifts to your culinary-minded friends.
31. Taco Bowls
Make several taco bowls ahead of time by preparing taco meat in a large batch and combining with your toppings. Shredded lettuce, corn, red onion and black beans are great, healthy additions to a taco bowl. Add rice or quinoa if you’re looking to add some more grain to your diet.
32. Stuffed Zucchini
Zucchini is sometimes an overlooked vegetable, but it can be turned into a delicious and crispy “boat” for your taco seasoning and rice. Simply hollow out your zucchini and roast with some olive oil, salt and pepper.
Once it’s cooked and tender, fill with your favorite tex-mex fillings and broil to make everything crispy and hot. This is a great dinner option, but you can also make several at once and portion them out for filling lunches throughout the week.
33. Hummus and Veggie Boxes
Another food prep snack idea is to make several hummus and veggie boxes to carry you through the week. You can either portion out your own homemade hummus or buy single-serve portions at the supermarket and pack in your lunchbox with a bag of veggies for dipping and snacking.
34. Protein Snack Boxes
Don’t let snack cravings derail your health journey. At the beginning of the week, make a stack of snack boxes filled with high-protein snacks like pepperoni, cheese and more. You can mix and match flavors, too. Add some salty crackers, olives or even a fruit kick with berries and grapes.
35. Chia Seed Pudding
For easy breakfast food prep ideas, make a large batch of chia seed pudding. It will keep in the fridge for about a week, and you can easily portion it into small jars or glass dishes. Each morning, add your favorite fruits or granola and enjoy a filling, high-fiber breakfast.
36. Chicken Sausage and Veggies
Chicken sausage and veggies is a sheet pan meal that generates lots of leftovers you can easily package up for food prep ideas. For this meal, slice your chicken sausage and vegetables and toss in olive oil, minced garlic and red pepper flakes. Serve over rice or on its own as a yummy, easily-microwavable lunch.
37. Chickpea Salad
Use chickpeas to make a Mediterranean inspired salad that will keep you feeling full all day long. Add cucumber, roasted red peppers and kalamata olives to bring out the flavors of a Greek salad.
38. Slow-Cooker Salsa Chicken
You might never have thought of a slow cooker as being on a list of self-care gifts, but a kitchen tool that can save you time and help you manage your health goals is a worthwhile investment. Make a large batch of salsa chicken early in the week by adding chicken, cream of chicken soup, and a jar of salsa to your slow cooker. Shred the chicken and use all week long in tacos, on a salad or even by itself as a high-protein dip with celery.
39. Cucumber Caesar Salad
Make a tossed Caesar salad that uses cucumbers instead of leafy greens as its base. Chop your cucumbers up and toss them in Caesar dressing, some parmesan cheese and crushed croutons.
Add chicken for an extra protein kick and package into your lunch containers for the week. There’s something satisfying about the crunchy cucumbers as a base for a lunchtime salad.
Lunch Meal Prep Ideas
40. Frozen Lunch Burritos
If you are searching for lunch ideas for adults, don’t forget about burritos! We’ve already mentioned several different breakfast burrito options on our list of food prep ideas, but traditional Mexican burritos with rice, chicken and beans can make a great meal prep idea. You can make a large batch and add them to your lunch box all week long.
41. Quinoa Salad
Make a healthy lunch to go by cooking up a large batch of quinoa early in the week and adding your favorite proteins and flavors. Mix and match throughout the week, or stick with one flavor variety and portion it out to last through the whole work week.
42. Chipotle Chicken Bowls
For a Tex-Mex inspired lunch without the tortilla, make a batch of chipotle chicken bowls featuring rice, shredded chicken and your favorite taco fixings. Add a delicious chipotle dressing and take to work for some added spice during your work day.
43. Chicken Chili
Chicken Chili is a lighter chili option that freezes well for meal prep. Use chicken broth, a rotisserie chicken, great northern beans, corn and a packet of white chili seasoning to create an easy recipe with a large yield.
44. Frozen Yogurt
If you are meal prepping for your children, buying packages of lunch-box sized yogurt and freezing them can be an easy hack to save time. The frozen yogurt will thaw by lunch time and will also serve to keep everything else in your kids’ lunchboxes cool!
45. Pasta Salad
Pasta salad is a simple food prep idea that adds variety to your lunch box. Use as a side dish and pair with a chicken breast, or enjoy on its own for a light lunch at the office that doesn’t need to be reheated.
46. Sub in a Tub
Save some calories on a delicious sub sandwich by making a few “sub in a tub” boxes to take to work. Use your favorite sandwich ingredients like chopped deli meat, shredded lettuce, onions, cucumbers and banana peppers to enjoy the salad without the bread.
The good news is that these tubs will keep longer because there’s no worry about the bread going stale or mushy.
47. Rainbow Salad
Be sure to eat your veggies by creating a rainbow salad featuring the different colors of vegetables. Not only is this meal prep idea delicious and time-saving, it’s also pretty to look at in the fridge.
48. Frozen Sandwiches
For kids on the go, making sandwiches for the week on Sunday night is an easy meal hack. Wrap each day’s sandwich in foil and toss in their lunchbox each morning. It will thaw by lunchtime and still taste delicious.
49. Burrito Bowls
Make your burrito a little bit easier to enjoy on the go by portioning it out on Sunday night into tupperware containers or bowls. Include rice, beans and your other toppings. To prepare, simply add some salsa and microwave. The salsa will help add moisture back into your food prepped meal.
50. Caesar Salad Wraps
Make ahead a week’s worth of lunches by preparing a few Caesar salad wraps. Use a salad kit from the supermarket and make a big batch before portioning it into a low-carb tortilla or spinach wrap. Wrap tightly in foil and refrigerate for a simple lunch option.
51. Mason Jar Salads
Make taking your lunch to work easy by preparing five mason jar salads on Sunday evening. Add all the fixings for your favorite salad to a jar, and then store in the fridge until it’s time to enjoy. You can toss the salad right in the jar by simply shaking it.
52. Broccoli and Cheddar Soup
A creamy soup like broccoli and cheddar is a great food prep idea for lunch time. Make ahead and store in plastic containers or freeze in mason jars and take to work. If freezing, be sure to leave enough room in the jar for the soup to expand when it freezes.
53. Quesadillas
Quesadillas are sometimes overlooked in meal prep, but they are easy to create all at once, and when microwaved they taste delicious! Make a batch of large quesadillas on Sunday night and let them cool completely before slicing.
Package up a few slices to enjoy on their own at lunch time or as a side with a large salad.
Dinner Meal Prep Ideas
54. Pre-Made Sheet Pan Meals
For light dinner ideas that don’t require a lot of effort, package up the ingredients for a sheet pan meal and store in your freezer. From potatoes, onions and other veggies to your protein options, making a “kit” for your sheet pan meals saves time. All you’ll need to do is dump it on the pan and bake it for a delicious, stress-free dinner.
55. Slow Cooker Pot Roast
A traditional Sunday roast is famous for a reason. Make a tender roast for your Sunday dinner in the slow cooker, and then package up the leftovers for lunches and meals throughout the week. Use cold roast beef for sandwiches, or pair with potatoes and carrots for a hearty lunch.
56. Foil Packet BBQ Chicken
Foil packet dinners are an easy way to prepare flavorful meals that only require you to toss them in the oven to bake. Make a BBQ chicken foil packet with chicken, corn, and potatoes. Don’t forget the barbecue sauce!
You’ll unwrap the foil to find a delicious barbecue dinner ready to go. Make several ahead of time and keep them in the refrigerator until you’re ready to use them.
57. Baked Ziti
Baked ziti is made with pasta, ground beef, cheese and pasta sauce. It’s a great dinner option for the whole family, but it is also a dish that’s easy to make in a large batch and store for leftovers throughout the week.
58. Hearty Chili
Chili is a filling dish that is perfect on cool fall evenings. Make a large batch at the beginning of the week and store in the refrigerator to add to hot dogs or baked potatoes all week long. Or, opt to freeze some of the stew to enjoy next time there is a chill in the air.
59. Baked Chicken and Rice
Baking chicken is a great option for those evenings when you are too tired to stand over the hot stove. Make a simple chicken and rice sheet pan bake and portion it out to enjoy all week long.
60. Slow Cooker Sloppy Joes
For an easy dinner option that the whole family will love, prepare a batch of sloppy joes in your slow cooker. With some simple set-up in the morning, you’ll be able to come home and enjoy dinner with minimal effort.
61. Pizza Prep Kit
Plan for Friday pizza night by making a prep kit with everything you’ll need for homemade pizzas. Add the toppings, cheese, sauce and pre-made dough to a freezer bag and pop it in the fridge.
When you come home on Friday after a long week, you won’t have to hunt for ingredients. Simply pull out your pizza kit and start cooking!
62. Slow Cooker Barbecue
Another great food prep idea for easy dinner is slow cooker barbecue. Whether you opt for pork, chicken or brisket, you’ll be able to make a large batch of delicious and tender meat that works well for dinner.
Be sure to keep the leftovers and add to your lunch menu. Try adding your barbecue to crisp greens for a salad, or make a barbecue chicken wrap and take it to the office for lunch.
63. Frozen Lasagna
Lasagna is a great option for a meal prep idea that makes a large batch. Make your lasagna ahead of time and store it in the freezer. Then, any night when you’re not sure what to make, simply toss it in the oven and enjoy it with some frozen garlic bread.
We hope this list of 63 delicious food prep ideas has given you some inspiration and helped you find ways to maximize your time and budget throughout the week.
For even more delicious food ideas, check out other experiences happening on Classpop!
