Best Meal Prep Ideas for the Week

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If you’re looking for meal prep ideas that actually make your week easier, this roundup has you covered. From quick lunches to make-ahead dinners, you’ll find over 100 recipes to fit just about every schedule, craving, and dietary need.

After years of developing meal prep recipes for my family and readers, I’ve learned that the most successful meal prep ideas are built on variety and simplicity while remaining nutritious. That’s why I’ve included so many categories: quick and easy meals, freezer-friendly options, and plant-based favorites just to name a few. Whether you’re new to meal prep or you’ve been doing this for years, these recipes will save you time while keeping your meals enjoyable and realistic.

Over the years, between studying nutrition and juggling weekly meal prep for my own family, I’ve tested countless strategies for keep meals simple without sacrificing flavor and nutrition. This roundup brings together the recipes that have consistently worked in my kitchen. They’re reliable, adaptable, and easy to customize based on your personal needs and preferences. With more than 100 recipes to explore, I’m hopeful you’ll discover plenty of inspiration to make your week smoother and your meals something other than look forward to!

Best Breakfast Meal Prep Ideas

Low Carb Meal Prep Breakfast Bowls

Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.

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Instant Pot Egg Bites

Instant Pot egg bites are soft, creamy, and easy to customize with your favorite add ins! Perfect for breakfast or meal prep, they are low carb and freezer-friendly.

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Meal Prep Baked Eggs

Easy meal prep baked eggs in a muffin tin! Bulk prep your eggs for easy grab-and-go breakfasts in the morning. Low carb, gluten-free, and ready in under 20 minutes.

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English Muffin Breakfast Box

English muffin breakfast box is assembled in minutes and makes eating breakfast on the go healthy and delicious!

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Sheet Pan Breakfast Bake

This sheet pan breakfast bake with sausages, sweet potato, zucchini, and bell peppers is seasoned with fajita seasoning for a delicious and easy meal prep breakfast. This meal prep is gluten-free, dairy-free, and paleo-friendly.

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7 Healthy Steel Cut Oats Recipes

7 healthy steel cut oats recipes that are easy to make ahead and keep in the fridge or freezer for easy breakfasts. Plus instructions on how to cook steel cut oats in the Instant Pot, slow cooker or on the stovetop.

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Sheet Pan Eggs Recipe (Big Batch for a Crowd)

Cook breakfast for a crowd with these sheet pan eggs! Prepare them in minutes, customize with your favorite toppings, and sit back and relax while the oven does the hard work.

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Sheet Pan Protein Pancakes

Skip the flipping with these big batch sheet pan protein pancakes! Light and fluffy, with juicy blueberries and a hint of vanilla, they are filling with 11 g protein per serving. Prep them ahead and reheat for easy breakfasts through the week.

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Herb Zucchini & Kale Egg Bake (Meal Prep)

Herb zucchini & kale egg bake that you can make ahead and store in the fridge or freezer for a healthy meal prep breakfast on the go! Packed full of protein and veggies to give you a healthy start to your day.

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Crockpot Breakfast Casserole

Set your slow cooker the night before and wake up in the morning to a delicious crockpot breakfast casserole. With eggs, sausage, mushrooms, bell peppers and cheese!

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Sweet Potato Meal Prep Breakfast Bowls

Make these sweet potato breakfast meal prep bowls ahead of time and you’ll be rewarded with four delicious, veggie-packed breakfasts waiting for you in the fridge.

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Instant Pot Breakfast Casserole

With eggs, bacon, spinach, bell peppers and cheese, this Instant Pot breakfast casserole is simple to prep, healthy, and so flavorful. Make it ahead and reheat for easy breakfasts through the week.

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Frozen Breakfast Taquitos

These frozen breakfast taquitos are filled with scrambled eggs, spinach, and feta cheese. An easy breakfast recipe for meal prep – bake up a batch and stock up the freezer!

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Easy Meal Prep Ideas

Cashew Chicken Stir Fry

Cashew chicken stir fry is a simple yet flavorful weeknight meal that works great for reheat meal prep lunches! Made with a hoisin sesame sauce and served with broccoli and rice.

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Slow Cooker Lemon Garlic Chicken Thighs

Slow cooker lemon garlic chicken thighs are simmered in a buttery sauce that is perfect for spooning over rice and vegetables. Low carb and gluten-free. Assemble ahead and freeze as a freezer crockpot meal!

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Cranberry Balsamic Sheet Pan Chicken

This cranberry balsamic sheet pan chicken has all the flavors of fall and is simple to throw together on a weeknight. You can also prep components ahead and store in the fridge for up to 5 days, making it even easier!

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Chopped Chickpea Salad (Make Ahead)

This chopped chickpea salad has bulgur wheat, crunchy veggies, feta cheese, and a delicious honey lemon vinaigrette is a delicious vegetarian salad that tastes even better on day 2!

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Instant Pot Whole Chicken

Instant Pot whole chicken is the most hands off way to cook a chicken on meal prep Sunday. Showing you how to cook a fresh or frozen whole chicken in the Instant Pot. This recipe is low carb, gluten-free and paleo.

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Ranch Chicken Jar Salads

These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.

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Instant Pot Black Bean Soup

Instant Pot black bean soup is hearty, creamy, and so flavorful! Cooking the beans from dried is economical and infuses so much extra flavor into the soup. This recipe is vegan, gluten-free, and meal prep friendly!

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Low Carb Cheesy Chicken and Rice Meal Prep

Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.

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White Bean & Spinach Quesadillas (Freezer Friendly)

Make these smashed white bean and spinach quesadillas ahead of time and stash them in the freezer for an easy and healthy lunch that actually fills you up!

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Asian Chicken Mason Jar Salads

These Asian chicken mason jar salads make for an easy and healthy work lunch! They can be made ahead of time and stored in the fridge for 4 days.

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Healthy Meal Prep Ideas

Honey Sesame Chicken Lunch Bowls

These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!

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Farro Arugula Salad (Meal Prep)

This farro arugula salad is a delicious vegetarian meal prep recipe! With snap peas, feta cheese, egg and a tangy vinaigrette, it is filling and delicious!

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Steak Tips and Vegetables

These sheet-pan steak tips and veggies are tossed in a bold, Asian-inspired marinade and roasted to perfection—flavorful, easy, and ready when you are. Perfect for meal prep or a no-stress weeknight dinner!

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Santa Fe Chicken Low Carb Meal Prep Bowls

Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.

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Cauliflower Cashew Lunch Bowls

Make these cauliflower cashew lunch bowls ahead of time and have work lunches ready for the week! Roasted cauliflower, toasted cashews, barley and chickpeas are all tossed in a delicious honey-ginger vinaigrette!

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Turkey Taco Meal Prep Bowls

These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.

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Low Carb Greek Turkey Meal Prep

Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant.

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Jerk Chicken Meal Prep Lunch Bowls

Jerk Chicken Meal Prep Lunch Bowls: bring a taste of the tropics to work with you! These lunch bowls are sweet and spicy, and packed full of healthy veggies and quinoa to power you through your afternoon.

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four glass meal prep containers with jamaican chicken quinoa lunch bowls

Instant Pot Shredded Chicken Breast

This all purpose Instant Pot shredded chicken breast comes out juicy and flavorful each and every time. Enjoy it as is, or use it up in other recipes through the week!

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(Make Ahead) Chicken Fajita Lunch Bowls

Make these chicken fajita lunch bowls for healthy lunches through the week! Inspired by a Mexican bean salad, this recipe combines bell peppers, baked chicken breast and rice with a delicious fajita-vinaigrette.

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Meal prep containers filled with chicken fajita lunch bowls

Greek Chicken Meal Prep Bowls

Greek chicken meal prep bowls with seasoned chicken, greek salad, tzatziki and optional pita bread. A delicious lunch with low carb option.

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Vegan Meal Prep Ideas

Vegan Slow Cooker Tikka Masala

This vegan slow cooker tikka masala is PERFECT for meal prep! It makes an easy freezer crockpot meal, and leftovers keep (and can be frozen) for healthy plant-based lunches.

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Moroccan Instant Pot Lentils

Moroccan Instant Pot lentils made with sweet potato, tomatoes, carrots, and warming spices! Vegan comfort food at it's finest, this recipe is gluten-free, freezer-friendly, and delicious.

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Vegan Sushi Meal Prep

This vegan sushi bowl meal prep has all the flavors of sushi without the rolling! Made with cucumber, carrots, radish, edamame, rice and a sriracha mayo dressing.

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Vegan Bolognese

This vegan bolognese is hearty, rich, and packed with plant-based protein. Made with red lentils, mushrooms, walnuts, and a ton of vegetables! Not only is it approved by picky meat-eaters and kids, but it's also perfect for stocking the freezer!

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Chickpea Salad Bento Box (Vegan)

Chickpea salad bento box is a vegan no cook lunch option that can be ready in under 25 minutes!

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Vegan Roasted Vegetable Meal Prep with Turmeric Tahini Sauce

This vegan meal prep recipe pairs roasted vegetables, chickpeas and quinoa with a deliciously creamy turmeric tahini sauce.

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Vegan Crockpot Chili

This vegan crockpot chili can be assembled ahead and frozen for an easy slow cooker freezer meal! Made with sweet potatoes, corn, black beans, and spices; it's vegan, gluten-free, and seriously tasty!

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Vegan Moroccan Chickpea Skillet

Vegan Moroccan chickpea skillet is freezer-friendly and perfect for meal prep! With chickpeas, sweet potatoes and spicy Moroccan seasoning.

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Cold Sesame Noodles with Spiralized Vegetables

These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.

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Pineapple BBQ Tofu Meal Prep

Pineapple BBQ Tofu Bowls are a vegan meal prep option that you can cook on the grill! Sweet, tangy, and a healthy lunch to stock up your fridge.

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Vegan Crockpot Black Bean Chili

This vegan crockpot black bean chili is loaded with healthy ingredients. No sauteeing means you can get it on quickly to cook! Find 36 more vegan crockpot recipes.

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Vegetarian Meal Prep Ideas

Vegetarian Enchilada Recipe

These vegetarian enchiladas are packed with sweet potatoes, black beans, and melty cheese, creating a flavorful, hearty, and satisfying meal everyone will love.

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Southwestern Sweet Potato & Lentil Jar Salads

These sweet potato & lentil jar salads have the most amazing chili lime vinaigrette! Make them ahead and enjoy throughout the week for an easy, healthy on-the-go lunch.

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four mason jars filled with southwestern lentil sweet potato lunch bowls

Spicy Tofu Noodles Meal Prep

These spicy tofu noodle meal prep bowls are made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make it ahead and enjoy for lunch through the week.

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Freezer Cauliflower Rice Black Bean Burritos

These freezer cauliflower rice black bean burritos are lighter but just as tasty as the original! Loaded with veggies, salsa, black beans and cheese, and so convenient to have stocked in your freezer.

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cauliflower rice black bean burrito cut in half and stacked on a plate with avocado slices

Slow Cooker Chickpea Tortilla Soup (Freezer to Crock Pot)

Slow cooker chickpea tortilla soup which can be assembled ahead of time and stored in the fridge or freezer! A great way to stay out of the kitchen this summer.

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Sun Dried Tomato One Pot Pasta

This sun dried tomato pasta with chickpeas, mushrooms and spinach cooks up in one pot! Give it a few stirs, and dinner is ready! Easy to assemble ahead and customize with your favorite ingredients.

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One Pot Black Bean Fajita Pasta

One pot black bean fajita pasta is creamy and delicious vegetarian pasta recipe. With bell peppers, onions, black beans and fajita seasonings, it's perfect for weeknight dinners or for meal prep.

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Freezer to Oven Enchilada Stuffed Sweet Potatoes

With delicious TexMex flavors, these enchilada stuffed sweet potatoes are great for lunch or dinner. You can prep them ahead and freeze for easy meals during busy weeks.

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Lasagna Stuffed Portobello Mushrooms (Make Ahead, Freezer)

Lasagna stuffed portobello mushrooms has everyone's favorite lasagna ingredients (marinara, ricotta, spinach and basil) but served up in a deliciously roasted portobello mushroom! Low carb, freezer-friendly and vegetarian.

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Buddha Bowl Recipe

This Buddha bowl recipe is full of healthy plant-based ingredients and works great for meal prep! Customize it using your favorite veggies and don’t forget to drizzle with the delicious tahini sauce.

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Perfect Egg Fried Rice (+ Variations)

Showing you how to cook perfect egg fried rice! Made with a simple ingredient list including rice, carrots, beans and eggs tossed in a simple soy and sesame oil sauce. It's kid-friendly, freezer-friendly, and perfect for using up what you have in your fridge and pantry.

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Chickpea, Barley & Butternut Squash Jar Salads

Make ahead chickpea, barley and butternut squash jar salads will have you looking forward to lunch all morning! Vegetarian, ready in under 1 hour, and tastes amazing, even on day 4.

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Stack of four glass jars filled with chickpea barley and butternut squash salad

Instant Pot Vegetarian Chili

Instant Pot vegetarian chili is hearty and flavorful! With pantry staples like sweet potatoes, black beans, corn and Tex-Mex spices, it's a 'dump and go' recipe that cuts way down on the cook time.

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Chicken Meal Prep Ideas

Honey Sriracha Chicken Stir Fry

Honey sriracha chicken stir fry is a sweet and spicy 30 minute dinner recipe that always makes for a tasty meal prep lunch option. Packed full of veggies and chicken for a healthy but filling meal. Gluten-free friendly and clean eating.

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Southwestern Chopped Chicken Salad (Meal Prep)

This southwestern chopped chicken salad is going to be your new favorite work lunch! Prep ahead on the weekend and when you’re ready to serve, drizzle with ranch and sprinkle with tortilla strips.

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Perfect Baked Chicken Breast (juicy + flavorful)

Perfect baked chicken breast- a no fail method for perfect juicy chicken breast each and every time! Rubbed with the most delicious seasoning and baked to perfection, this is a crowd pleaser recipe.

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Perfect Baked Chicken Thighs

PERFECT baked chicken thighs that are juicy, with crispy skin and the most delicious spice rub. Find out the best way to bake them!

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Mexican Chicken and Cauliflower Rice Meal Prep Bowls

Mexican chicken parm and cauliflower rice meal prep bowls make for a tasty, low carb work lunch that can be prepped on the weekend. Topped with jalapeño Monterey Jack cheese for a little kick!

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Cajun Chicken Wrap Recipe

This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!

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Maple Ginger Chicken Meal Prep Lunch Bowls

Maple ginger chicken meal prep lunch bowls are made ahead on the weekend so you have four delicious lunches waiting for you!

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glass meal prep container with maple ginger chicken bowl and spoon drizzling the dressing

Thai Chicken Lunch Bowls (Meal Prep)

Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!

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Satay Chicken Lunch Bowls

These satay chicken meal prep lunch bowls can be prepped on the weekend and enjoyed throughout the week for a tasty, low carb lunch. You’re going to want to drizzle that peanut sauce on everything!

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Instant Pot Chicken Chili

This Instant Pot chicken chili is full of bold TexMex flavor, and fall-apart tender chicken. A hearty meal for a cold day, it's simple to prepare and cooks up quickly thanks to the pressure cooker!

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Instant Pot Coconut Sweet Chili Chicken Stir Fry

Instant Pot coconut sweet chili chicken stir fry is easily ready in under 30 minutes! Made with a few simple ingredients, you can assemble freezer packs making for easy weeknight dinners.

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Instant Pot White Chicken Chili

Creamy and rich, with fall apart tender chicken and flavor that will warm you up to the tips of your toes, this Instant Pot white chicken chili is simple to prep and reheats great!

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Moroccan Couscous Meal Prep Bowls

These Moroccan inspired meal prep bowls are full of warm spices and deep flavor. With spiced chicken thighs, roasted cauliflower and green beans served over lemony pearl couscous, it's an easy meal to prep on the weekend.

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Salmon Meal Prep Ideas

Air Fryer Salmon Patties (Golden + Crispy)

Golden and crispy, these air fryer salmon patties cut down on the oil and deliver big on flavor! Made with canned salmon, they are a great way to cook from your pantry.

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Thai Salmon Patties

These Thai Salmon Patties can be prepped ahead and frozen for an easy dinner recipe. Thaw and cook in the frying pan or in an air fryer for crispy salmon patties with a punch of spicy Thai curry flavor!

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Sheet Pan Honey Lemon Sheet Pan Salmon and Broccolini

A simple honey lemon salmon recipe baked up on a sheet pan with broccolini. Serve over rice and drizzle with the honey lemon sauce. Makes a great meal prep lunch.

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Baked Lemon Pepper Salmon

Baked lemon pepper salmon with green beans, asparagus and lemon dill yogurt is ready in under 25 minutes, and works for meal prep! Low carb & gluten-free.

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Salmon Wraps 3 Ways

These three salmon wraps deliver big on flavor, are simple to prepare, and are perfect for an easy lunch! Made with simple ingredients, you can make them quickly.

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Perfect Air Fryer Salmon

Air fryer salmon cooks quickly and has a slight crust on the outside, but is tender on the inside. With a delicious rub, this salmon recipe can be on your table in 15 minutes!

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Dinner Meal Prep Ideas

Baked Beef Taquitos

These crispy baked beef taquitos are made with ground beef, taco seasoning, and lots of cheese! With just a few simple ingredients, they are easy to meal prep and so tasty for a weeknight meal served with salsa verde, fresh veggies, and avocado slices.

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Pulled Pork Meal Prep Bowls

Pulled pork meal prep bowls are full of summery flavors: spicy Instant Pot pulled pork, roasted sweet potatoes, corn and fresh tomatoes! Gluten-free, paleo, and perfect for lunches.

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Instant Pot Chicken Noodle Soup

This Instant Pot chicken noodle soup is heavy on the noodles, and is ready quickly thanks to the pressure cooker. With juicy chicken thighs, carrots, celery, aromatics, thyme, and egg noodles, it’s classic and so comforting.

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Healthier Chicken and Cauliflower Casserole

Healthier chicken and cauliflower casserole, which can be made keto! Loaded with cauliflower, chicken, and a healthier creamy cheesy ranch sauce.

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Butternut Squash Enchilada Casserole (Prep Ahead)

This butternut squash enchilada casserole bakes up with the bold spices of enchilada sauce, cheese, black beans, butternut squash and tortillas. Simple to assemble, and can be frozen for later!

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Low Carb Meatloaf & Cauliflower Mash

Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.

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Slow Cooker Roasted Red Pepper Chili

Hearty and flavorful, this slow cooker roasted red pepper chili has ground beef, roasted roasted red peppers, smoked paprika, and a splash of balsamic vinegar. A delicious alternative to classic chili!

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Chicken and Rice Soup

A hearty chicken and rice soup that stretches everyday ingredients into a cozy dinner big enough to feed the whole family.

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Low Carb Meatball Burrito Bowls

With taco-seasoned meatballs, lime cauliflower rice, pico de gallo, cheese and sour cream, these low carb meatball burrito bowls are healthy and delicious! Prep them ahead for easy grab and go lunches with just 5 g net carbs per serving.

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Baked Meatball Meal Prep with Spaghetti Squash

This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.

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Southwestern Crockpot Chicken Thighs (and Sweet Potatoes)

These Southwestern crockpot chicken thighs cook over sweet potatoes and are topped with a 4-ingredient spiced tomato sauce. Add some bell peppers on top for the last hour of cooking and you’ll have your entire meal ready!

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Freezer Meal Prep Ideas

Chicken Caprese Pasta Bake

Chicken caprese pasta bake is an easy freezer-friendly meal that can be baked up fresh, or from frozen! A weeknight dinner that bakes up in 40 minutes, and whole family will enjoy!

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Freezer to Grill Fajita Chicken Skewers

Freezer to grill fajita chicken skewers that can be assembled ahead, frozen, and go straight on the grill when you're ready to cook. An easy, light, and seriously delicious meal prep dinner recipe!

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fajita chicken skewers with onion peppers and chicken in a row

Instant Pot Dal

This easy Instant Pot dal is the ultimate vegan comfort food. Made with red lentils and richly seasoned with Indian spices, it's thick, hearty, and filling. The Instant Pot makes it even easier to make!

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Instant Pot Taco Soup (+ vegan option)

Instant Pot taco soup has all the flavors of your favorite ground beef tacos wrapped up in a cozy bowl of soup. With black beans, corn, tomatoes, bell peppers, load it up with toppings, and enjoy.

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Easy Instant Pot Lasagna (classic)

This Instant Pot lasagna has all the flavors of the classic, but cooks up without the need for an oven! Surprisingly simple to prepare and packed with delicious flavor.

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Tuscan Slow Cooker Chicken Stew

Tuscan slow cooker chicken stew is healthy, hearty, and so easy to prepare in the crockpot! Rosemary, fennel seeds and balsamic vinegar give this stew a ton of flavor.

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cauliflower herb spinach breakfast sandwiches

Stock your freezer with these cauliflower herb freezer breakfast sandwiches, and you will have healthy and filling breakfasts ready and waiting for you!

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stack of cauliflower herb freezer breakfast sandwiches

Slow Cooker Sweet Potato Chicken Curry (Freezer to Crock Pot)

Slow Cooker Sweet Potato Chicken Curry can be assembled ahead and stashed in the freezer for an easy, flavor-packed dinner. When you’re ready to serve, thaw and dump in the slow cooker and you’re ready to go!

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Healthier Taco Casserole

This healthier taco casserole is loaded with your favorite taco ingredients, and the convenience of a casserole. Freezer & family friendly.

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Chickpea Butternut Squash Fajitas (Freezer-Friendly)

Chickpea butternut squash fajitas are a tasty remix on the classic. With tender roasted butternut squash, bell peppers, red onions and chickpeas tossed in a flavorful homemade fajita seasoning, they're simple to prep and work great as a freezer meal.

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Eggplant Lasagna

Eggplant lasagna is a low carb alternative to the real thing…you won’t miss the traditional lasagna noodles replaced with eggplant! Perfect to stock up the freezer for easy lunches or dinners.

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Mushroom Bacon Freezer Breakfast Sandwiches

Mushroom bacon frozen breakfast sandwiches make breakfast on the go an absolute breeze! Easy to prep and a healthier alternative to the drive-thru.

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stack of three mushroom bacon swiss breakfast sandwiches

Slow Cooker Butter Chicken

EASY slow cooker butter chicken is made with healthy ingredients, and can be assembled and frozen for meal prep! Made with tender chicken thighs, and a creamy coconut tomato curry sauce, it's dairy-free, gluten-free, low carb, and delicious!

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Freezer Asian Peanut Chicken

This easy recipe can be cooked on the stovetop or in an Instant Pot! No pre-cooking means you just need to toss everything in a heavy duty freezer bag.

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