17 Healthy Meal Prep Recipes For The Week

Need a little inspiration to get back into your weekly meal prep routine? Try these 17 healthy meal prep recipes for the week!


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Trying to get back on your meal prep game and in need of some recipe inspiration? We got you! The two of us are no strangers to meal prep with our busy schedules, so we’ve put together a list of our 17 favorite healthy meal prep recipes for the week. 

These are our tried and true, go-to recipes when we need a big batch of something that can last us all week or help us restock our freezer. From healthy enchiladas to flavorful soups and easy crockpot proteins, you really can’t go wrong with any one of these meal prep recipes.

A dish of healthy chicken enchiladas.

1. Healthy Chicken Enchiladas

If you want a high protein meal prep recipe with chicken, these healthy enchiladas are the answer. Prep and reheat for lunch or dinner all week long for 20 grams of protein per serving. They’re super simple to throw together and easy to scale up if you want more than the 8 enchiladas you’ll get from a single batch.

Healthy Chicken Enchiladas
8 enchiladas
45 minutes
248 kcal
Get the recipe
A bowl of spicy Indian tomato soup garnished with cilantro.

2. Spicy Indian Tomato Soup

You can’t go wrong with soup for meal prep. Easy to prepare in large batches, ultra-freezable, and perfect for cold winter days! This spicy soup will warm you up all week long, but it also stores for up to 3 months in the freezer if you don’t want to eat it all at once. Portion out servings in Souper Cubes and reheat whenever the craving strikes.

Spicy Indian Tomato Soup
7 cups
40 minutes
164 kcal
Get the recipe
A serving dish of shredded chicken tinga with a fork

3. Slow Cooker Chicken Tinga

Bought a value pack of chicken breast and need some meal prep ideas to use it up? Try this simple crockpot chicken tinga – you won’t be disappointed. It’s the perfect protein for burrito bowls, tostadas, tacos, and even sandwiches, so you can shake up meals throughout the week with one chicken recipe.

Slow Cooker Chicken Tinga
2 pounds
6 hours 5 minutes
610 kcal
Get the recipe
Sweetgreen crispy rice bowl copycat homemade recipe

4. Sweetgreen Crispy Rice Bowl Copycat Recipe

This copycat recipe for Sweetgreen’s popular crispy rice bowl is a healthy, high protein meal prep gem! Although this recipe takes a bit more work to prepare, you’ll be glad to have fresh veggies, chicken, and a creamy cashew dressing ready to go for lunch each day. Tip: simplify it by replacing the wild rice and crispy rice combo with plain steamed brown rice, and it tastes almost just as good.

Sweetgreen Crispy Rice Bowl Copycat Recipe
5 bowls
1 hour 5 minutes
682 kcal
Get the recipe
A bowl of chicken tikka masala with basmati rice and naan

5. Slow Cooker Chicken Tikka Masala

If you’re a fan of Indian food, you’ll want to try this crockpot chicken tikka masala for this week’s meal prep. One batch uses 3 pounds of chicken breast, so you’ll have plenty to enjoy for lunch or dinner all week long! It’s creamy, it’s spicy, and it’s comforting, making it the perfect winter meal prep recipe – and it’s less than 500 calories per serving.

Slow Cooker Chicken Tikka Masala
6 servings
18 hours 15 minutes
461 kcal
Get the recipe
A dish of gluten free shredded slow cooker chicken parmesan

6. Slow Cooker Chicken Parmesan

This slow cooker chicken parm is an easy high protein meal prep option. With a simple sauce, chicken breast, and a slow cooker, you’ll have a versatile chicken dish that can be used in anything from sandwiches and wraps, to eating plain or with pasta. As it can be used in so many different ways, this healthy crockpot meal prep is perfect for both lunches and dinners while making sure you don’t get sick of eating the same thing all week long.

Slow Cooker Chicken Parmesan (Gluten Free)
6 servings
4 hours 15 minutes
312 kcal
Get the recipe
A roasted veggie and quinoa pita pocket on a plate with tzatziki on the side

7. Roasted Veggie Pita Pockets

These high protein vegetarian pita pockets are one of the best meal prep recipes. You can make the veggies, quinoa, and roasted chickpeas in a big batch and enjoy healthy pita pockets for lunch all week long. Tip: you can skip the pita pocket if you want to cut down on carbs and just enjoy the filling by itself with some hummus and tzatziki – it’s just as delicious!

Roasted Veggie Pita Pockets
4 pita pockets
55 minutes
295 kcal
Get the recipe
An easy chicken enchilada casserole served in a glass baking dish

8. Easy Chicken Enchilada Casserole

If you are looking for an easy and healthy recipe for meal prep, this chicken enchilada casserole is it. With just over an hour of cooking, you can have meals made for the week, and you can even portion out single servings for easy lunches. No more wondering what lunch will be or having to spend time the night before, or more likely in the morning before work packing lunch for the day.

Easy Chicken Enchilada Casserole
8 servings
1 hour 10 minutes
383 kcal
Get the recipe
Crockpot chipotle chicken in a serving dish

9. Crockpot Shredded Chipotle Chicken

This smokey, spicy, chipotle chicken is a healthy, high protein meal prep idea that can be easily made in your crockpot. You can use this shredded chipotle chicken for sandwiches, tacos, salads, and much more. The possibilities really are endless!

Crockpot Shredded Chipotle Chicken
8 servings
4 hours 10 minutes
187 kcal
Get the recipe
A bowl of homemade cauliflower tikka masala with basmati rice

10. Cauliflower Tikka Masala

A vegetarian take on our chicken tikka masala recipe, this is one healthy meal you can prep quickly if you’re short on time. From start to finish, this recipe only takes about 35 minutes – and one batch makes 4 satisfying meals you’ll be excited to gobble up for lunch or dinner.

Cauliflower Tikka Masala
4 servings
35 minutes
455 kcal
Get the recipe
A large dish of hand-pulled slow cooker carnitas

11. Slow Cooker Carnitas

May we interest you in a crockpot meal prep protein that can be used to make super easy lunches and dinners of tacos, burritos, fajitas, quesadillas, and much more? This flavorful slow cooker carnitas is a fun twist on our slow cooker pulled pork with a Mexican flavor.

Slow Cooker Carnitas
4.5 lbs
9 hours 5 minutes
546 kcal
Get the recipe
A bowl of chicken tortilla soup

12. Slow Cooker Chicken Tortilla Soup

Nothing is more comforting on a cold winter day than a big bowl of spicy chicken tortilla soup made with the perfect secret ingredient: Modelo Especial. This big batch meal prep soup recipe is a great way to make hard days, or weeks, just a little easier. Throw all your ingredients into the crockpot, and your meals for the next couple of days will be ready in just 6 hours.

Slow Cooker Chicken Tortilla Soup
6 servings
6 hours 10 minutes
267 kcal
Get the recipe
Sweet potato black bean enchiladas in a serving dish

13. Vegetarian Sweet Potato Black Bean Enchiladas

If you’re meal prepping for an entire family (or restocking your freezer stash), you’ll want to try these vegetarian enchiladas. One batch makes 14 enchiladas that can be baked fresh and reheated throughout the week, or frozen and baked later on when you need to feed a crowd. This versatile dish is one of our go-to meal prep recipes!

Vegetarian Sweet Potato Black Bean Enchiladas
14 enchiladas
1 hour 25 minutes
290 kcal
Get the recipe
A bowl of sweet potato black bean chili

14. Slow Cooker Sweet Potato Black Bean Chili

Slow cooker sweet potato black bean chili is one of our favorite vegetarian meal prep recipes. As it makes such a big batch, can be eaten all week, or can be easily frozen for an easy meal at a later date, there is no bad time to make this recipe. Between the tender sweet potatoes and black beans, even the biggest meat eater will enjoy this vegetarian chili.

Slow Cooker Sweet Potato Black Bean Chili
6 servings
6 hours 15 minutes
275 kcal
Get the recipe
Slow cooker pulled pork in a serving dish

15. Slow Cooker Pulled Pork

Slow cooker pulled pork is one of the easiest meal prep proteins you can make. With just 5 simple ingredients (one being water) and a slow cooker, you have a versatile protein that can be added to any number of breakfasts, lunches, or dinners. It can also easily be frozen for when you need an easy meal down the road.

Slow Cooker Pulled Pork
3.5 lbs
10 hours 10 minutes
670 kcal
Get the recipe
Udon stir fry with vegetables in a serving bowl with chopsticks

16. Spicy Udon Noodle Vegetable Stir Fry

If you are looking for a big batch vegetarian meal prep recipe, look no further. This spicy udon noodle vegetable stir fry makes a delicious and easy weeknight dinner, and makes plenty of leftovers for lunches or dinners later in the week. And the best part is, it is so customizable. You can use your favorite veggies and if you want to make it with added protein, you can add in tofu (or your favorite meat, for a non-vegetarian option).

Spicy Udon Noodle Vegetable Stir Fry
6 servings
50 minutes
447 kcal
Get the recipe
Zesty lemon marinated grilled chicken on a plate

17. Zesty Lemon Chicken Marinade

With just 4 ingredients and 45 minutes of “cooking” (30 of which is marinating time) you can have zesty lemon chicken made for the whole week. Use this flavorful chicken to spice up a salad, make a sandwich or a wrap, or just have a high protein lunch. Whatever it is, you’ll be happy to have this super easy chicken marinade as your go-to healthy meal prep recipe.

Zesty Lemon Chicken Marinade
4 servings
43 minutes
342 kcal
Get the recipe

To browse more of our latest recipes and seasonal dishes, visit our homepage here.

If you have any questions regarding the information presented in this post, please refer to our Nutrition Disclaimer here.

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