Meal Prep Recipes: 15+ Recipes with Full Macro Breakdowns

Ingredients

• • 2.5 lbs chicken breast
• • 3 cups jasmine rice (dry)
• • 2 lbs broccoli florets
• • 1/3 cup low-sodium soy sauce
• • 2 tbsp honey
• • 2 tbsp rice vinegar
• • 3 cloves garlic (minced)
• • 1 tsp sesame oil
• • 1 tsp cornstarch
• • Olive oil cooking spray

Instructions

1. 1 Preheat oven to 400°F. Cook jasmine rice per package directions.
2. 2 Mix soy sauce, honey, rice vinegar, garlic, sesame oil, and cornstarch in a bowl for teriyaki sauce.
3. 3 Coat chicken breast with half the teriyaki sauce. Bake at 400°F for 22-25 min until internal temp reaches 165°F.
4. 4 Toss broccoli with cooking spray, salt, and pepper. Roast on a separate sheet pan for 20-22 min.
5. 5 Slice chicken against the grain. Portion equally: ~7oz chicken + 1.5 cups cooked rice + 1.5 cups broccoli per container.
6. 6 Drizzle remaining teriyaki sauce evenly across 5 containers. Seal and refrigerate.

Ingredients

• • 2.5 lbs chicken breast
• • 2 cups quinoa (dry)
• • 2 cucumbers, diced
• • 2 cups cherry tomatoes, halved
• • 1/2 red onion, diced
• • 1 cup kalamata olives
• • 4 oz feta cheese
• • Greek marinade: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp each oregano + garlic powder + onion powder

Instructions

1. 1 Marinate chicken in Greek marinade for at least 30 min (up to overnight).
2. 2 Cook quinoa per package directions (2:1 water ratio). Fluff with fork, cool.
3. 3 Grill or bake chicken at 400°F for 22-25 min to 165°F internal temp.
4. 4 Dice cucumber, halve tomatoes, dice red onion. Mix with olives and half the olive oil.
5. 5 Slice chicken. Portion: ~7oz chicken + 3/4 cup cooked quinoa + 1/2 cup cucumber-tomato mix per container.
6. 6 Top each with 0.8 oz feta. Store dressing separately if prepping for 4+ days.

Ingredients

• • 2.5 lbs chicken breast, cubed
• • 3 large sweet potatoes, cubed
• • 2 cans (14 oz) diced tomatoes
• • 1 can (14 oz) coconut milk (light)
• • 1 cup chicken broth
• • 2 tbsp curry powder
• • 1 tsp each: turmeric, cumin, garlic powder
• • 1 large onion, diced
• • 3 cloves garlic, minced
• • 1 tbsp coconut oil
• • 2 cups cooked brown rice (for serving)

Instructions

1. 1 Heat coconut oil in a large Dutch oven over medium-high heat.
2. 2 Sauté onion and garlic 3-4 min until softened.
3. 3 Add chicken cubes and brown on all sides, 5-6 min.
4. 4 Add spices and stir to coat chicken thoroughly.
5. 5 Add sweet potatoes, diced tomatoes, coconut milk, and broth. Bring to boil.
6. 6 Reduce heat and simmer 25-30 min until sweet potatoes are tender and sauce thickens.
7. 7 Portion into containers with 1/3 cup cooked brown rice per serving.

Ingredients

• • 2.5 lbs chicken breast
• • 1/2 cup BBQ sauce (low sugar)
• • 3 cups brown rice (dry)
• • 2 cups corn kernels (frozen or fresh)
• • 2 bell peppers, diced
• • 1 can black beans, drained
• • 1 tsp each: garlic powder, cumin, paprika
• • Avocado oil spray
• • Optional: 1 lime, 1/4 cup cilantro

Instructions

1. 1 Coat chicken with BBQ sauce. Bake at 400°F for 22-25 min.
2. 2 Cook brown rice.
3. 3 Roast corn and diced peppers on a sheet pan at 400°F for 20 min (caramelizes nicely).
4. 4 Pull chicken into chunks with two forks. Toss with remaining BBQ sauce.
5. 5 Portion: ~7oz pulled BBQ chicken + 1 cup rice + 1/3 cup roasted corn & peppers + 2 tbsp black beans per container.

Ingredients

• • 2.5 lbs 93% lean ground turkey
• • 2.5 cups brown rice (dry)
• • 2 cans (15 oz each) black beans, drained
• • 1 cup fresh salsa
• • 2 tbsp taco seasoning
• • 1 lime, juiced
• • 1 tsp garlic powder
• • 2 cups shredded lettuce or cabbage
• • Optional: 1 avocado (adds 50 cal / 5g fat per serving)

Instructions

1. 1 Cook brown rice per package directions.
2. 2 Brown ground turkey in a large skillet over medium-high heat, 8-10 minutes. Drain any excess fat.
3. 3 Add taco seasoning, garlic powder, and lime juice to turkey. Cook 2 more minutes.
4. 4 Rinse and drain black beans. Heat separately or add to turkey skillet last 2 minutes.
5. 5 Portion per container: ~7oz seasoned turkey + 1 cup cooked brown rice + 1/3 cup black beans + 2 tbsp salsa.
6. 6 Store shredded lettuce separately or skip if prepping more than 3 days ahead.

Ingredients

• • 2.5 lbs 90/10 ground beef (or sirloin, sliced thin)
• • 3 cups jasmine rice (dry)
• • 2.5 lbs broccoli
• • 1/4 cup low-sodium soy sauce
• • 2 tbsp oyster sauce
• • 1 tbsp brown sugar
• • 1 tbsp sesame oil
• • 3 cloves garlic, minced
• • 1 tsp fresh ginger
• • 1 tsp arrowroot or cornstarch

Instructions

1. 1 Cook jasmine rice. Meanwhile, blanch broccoli in boiling water for 3 min, drain.
2. 2 Mix sauce: soy sauce, oyster sauce, brown sugar, sesame oil, garlic, ginger, and cornstarch.
3. 3 Brown ground beef over high heat, breaking into small pieces, 8-10 min. Drain fat.
4. 4 Add broccoli to beef pan. Pour sauce over and toss to coat. Cook 2 min.
5. 5 Portion: ~7oz beef-broccoli mix + 1 cup cooked jasmine rice per container.

Ingredients

• • 2 lbs 93% lean ground turkey
• • 1/2 cup whole wheat breadcrumbs
• • 2 eggs
• • 4 cloves garlic, minced
• • 1/2 cup Parmesan (grated)
• • 2 tbsp Italian seasoning
• • Salt and pepper
• • 4 medium zucchini (spiralized or ribboned)
• • 2 cups marinara sauce (no sugar added)
• • 2 tbsp olive oil

Instructions

1. 1 Mix turkey, breadcrumbs, eggs, garlic, Parmesan, and seasoning until combined.
2. 2 Form into 30 equal meatballs (about 1.25 oz each). Place on lined baking sheet.
3. 3 Bake at 400°F for 20-22 min until internal temp reaches 165°F.
4. 4 Spiralize zucchini. Sauté in olive oil over medium heat 2-3 min until just tender. Don't overcook.
5. 5 Warm marinara in saucepan.
6. 6 Portion: 6 meatballs + ~1.5 cups zucchini noodles + 1/3 cup marinara per container.

Ingredients

• • 2.5 lbs 93% lean ground turkey
• • 2 cans (15 oz) kidney beans, drained
• • 2 cans (15 oz) black beans, drained
• • 2 cans (28 oz) crushed tomatoes
• • 1 large onion, diced
• • 3 bell peppers (mixed colors), diced
• • 4 cloves garlic
• • 2 tbsp chili powder
• • 2 tsp each: cumin, smoked paprika, oregano
• • 1 tsp each: garlic powder, onion powder
• • Salt and cayenne to taste

Instructions

1. 1 Brown ground turkey in a large pot, breaking apart with spoon, 8-10 min. Drain fat.
2. 2 Add onion and bell peppers, cook 5 min. Add garlic, cook 1 min.
3. 3 Stir in all spices. Cook 2 min until fragrant.
4. 4 Add crushed tomatoes, both cans of beans. Bring to boil.
5. 5 Reduce heat and simmer uncovered 30-35 min until thickened.
6. 6 Portion into 6 containers. Freezes perfectly for up to 3 months.

Ingredients

• • 2 lbs salmon fillet (skin-on)
• • 4 medium sweet potatoes
• • 1.5 lbs asparagus, trimmed
• • 2 tbsp olive oil
• • 2 lemons
• • 4 cloves garlic
• • 2 tsp dried dill or herbs de Provence
• • Salt and pepper to taste

Instructions

1. 1 Preheat oven to 375°F. Pierce sweet potatoes, bake directly on oven rack for 45-50 min.
2. 2 Cut salmon into 4 equal portions (~8 oz each). Place on lined baking sheet.
3. 3 Mix olive oil, lemon juice, minced garlic, dill, salt, and pepper. Brush over salmon.
4. 4 Toss asparagus with remaining olive oil mixture. Place on a second baking sheet.
5. 5 Bake salmon at 375°F for 14-16 min until flaky. Roast asparagus for 12-14 min.
6. 6 Let cool. Portion: 1 salmon fillet + 1 sweet potato + ~8 spears asparagus per container.

Ingredients

• • 2.5 lbs large shrimp (peeled, deveined)
• • 2.5 cups brown rice (dry)
• • 3 cups broccoli florets
• • 2 cups snap peas
• • 2 cups shredded carrots
• • 3 tbsp low-sodium soy sauce
• • 2 tbsp oyster sauce
• • 1 tbsp sesame oil
• • 4 cloves garlic
• • 1 tbsp fresh ginger
• • Avocado oil spray

Instructions

1. 1 Cook brown rice per package directions. Takes 40-45 min; start this first.
2. 2 Mix soy sauce, oyster sauce, sesame oil, garlic, and ginger for stir-fry sauce.
3. 3 Heat large wok or skillet over high heat. Spray with avocado oil.
4. 4 Stir-fry broccoli and snap peas 3-4 min until tender-crisp. Remove.
5. 5 Cook shrimp in same pan 2-3 min per side until pink. Add sauce and vegetables back.
6. 6 Toss everything together 1 more minute. Portion with 1 cup cooked brown rice per container.

Ingredients

• • 2 lbs sushi-grade ahi tuna, diced 1/2"
• • 2 cups sushi rice (dry)
• • 1 cup edamame (shelled, cooked)
• • 2 avocados, diced
• • 1 cucumber, diced
• • 4 scallions, sliced
• • 3 tbsp low-sodium soy sauce
• • 1 tbsp sesame oil
• • 1 tbsp rice vinegar
• • 1 tsp sriracha (optional)

Instructions

1. 1 Cook sushi rice, allow to cool to room temperature (important — don't mix hot rice with raw fish).
2. 2 Combine soy sauce, sesame oil, rice vinegar, and sriracha for marinade.
3. 3 Gently toss diced tuna in marinade. Refrigerate 10-15 min.
4. 4 Portion sushi rice into containers (3/4 cup cooked per container).
5. 5 Top with marinated tuna, edamame, cucumber, avocado, and scallions.
6. 6 Note: Eat tuna poke bowls within 2 days. Do not freeze. Keep refrigerated at all times.

Ingredients

• • 2 lbs salmon fillet
• • Glaze: 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 1 tsp sesame oil, 2 garlic cloves
• • 2 cups jasmine rice (dry)
• • 2 cups shelled edamame
• • 2 cups cucumber, sliced thin
• • 4 scallions
• • 2 tbsp sesame seeds
• • Sriracha optional

Instructions

1. 1 Whisk glaze ingredients. Marinate salmon 15-30 min.
2. 2 Cook jasmine rice.
3. 3 Bake salmon at 400°F for 12-14 min (slightly undercook — it'll finish when reheated).
4. 4 Steam or microwave edamame.
5. 5 Portion: 1 glazed salmon fillet + 3/4 cup rice + 1/2 cup edamame + cucumber slices per container.
6. 6 Garnish with scallions and sesame seeds. Refrigerate up to 4 days.

Ingredients

• • 20 egg whites (carton or fresh-separated)
• • 4 whole eggs
• • 1 cup diced bell peppers
• • 1 cup mushrooms, sliced
• • 2 cups fresh spinach
• • 1/2 cup diced onion
• • 3 cloves garlic
• • 2 oz reduced-fat feta or cheddar
• • 1 tbsp olive oil
• • Salt, pepper, paprika to taste

Instructions

1. 1 Preheat oven to 375°F.
2. 2 Sauté peppers, mushrooms, onion, and garlic in olive oil over medium heat, 5 min. Add spinach last minute.
3. 3 Whisk egg whites and whole eggs with salt, pepper, and paprika.
4. 4 Pour vegetables into a large oven-safe skillet. Pour egg mixture over top.
5. 5 Cook on stovetop 2 min until edges set. Transfer to oven.
6. 6 Bake 18-20 min until center is set. Top with cheese last 3 min. Cut into 6 equal pieces.

Ingredients

• • 1 cup rolled oats
• • 1 scoop vanilla protein powder (25g protein)
• • 1 cup plain Greek yogurt (0%)
• • 1/2 cup milk (any type)
• • 1/2 cup frozen blueberries
• • 1 tbsp chia seeds
• • 1 tsp honey
• • Pinch of salt

Instructions

1. 1 Combine oats, protein powder, chia seeds, and salt in a mason jar or 2-cup container.
2. 2 Add Greek yogurt and milk. Stir well to combine.
3. 3 Top with frozen blueberries (they'll thaw overnight) and drizzle with honey.
4. 4 Seal and refrigerate overnight (minimum 4 hours, up to 3 days).
5. 5 Batch: make 3-5 at once on Sunday. Ready Monday through Wednesday/Thursday.

Ingredients

• • 2 cups green or brown lentils (dry)
• • 2 cups quinoa (dry)
• • 2 cans (14 oz) diced tomatoes
• • 1 large onion, diced
• • 4 cloves garlic, minced
• • 2 tbsp olive oil
• • 2 tsp each: cumin, smoked paprika, coriander
• • 1 tsp turmeric
• • Juice of 2 lemons
• • 4 cups fresh spinach

Instructions

1. 1 Rinse lentils. Simmer in 6 cups water with cumin, paprika, coriander, and turmeric for 20-25 min until tender.
2. 2 Meanwhile, cook quinoa in 4 cups water.
3. 3 Sauté onion in olive oil until golden. Add garlic, cook 1 min. Add tomatoes and cook 5 min.
4. 4 Stir tomato mixture into lentils. Add spinach and stir until wilted. Add lemon juice.
5. 5 Portion: 1 cup spiced lentils + 3/4 cup quinoa per container. Stores 5 days refrigerated.