Healthy Meal Prep Ideas for the Week

Meal prepping saves time, money, and helps you eat healthier. Here’s how to prep a week’s worth of nutritious meals in just a few hours.

Sunday Prep Plan

Dedicate 2-3 hours on Sunday to prepare meals for the entire week. Cook proteins, chop vegetables, and portion out snacks.

Protein Options

• Grilled chicken breast – versatile for salads, wraps, rice bowls
• Baked salmon – pairs with any vegetable
• Ground turkey – great for tacos, pasta, and bowls
• Hard-boiled eggs – perfect grab-and-go protein

Base Ingredients to Prep

• Quinoa or brown rice
• Roasted vegetables (sweet potato, broccoli, peppers)
• Chopped salad ingredients
• Overnight oats for breakfasts

Storage Tips

Use glass containers for reheating. Label with dates. Most prepped meals last 4-5 days refrigerated. Some proteins freeze well for longer storage.

Mix and Match

Combine different proteins, bases, and vegetables each day for variety while keeping prep simple.