June 9 – National Meal Prep Day

Meal prep ideas galore for you on National Meal Prep Day!

Are you tired of staring into your empty fridge at the end of a long day, wondering what on earth you’re going to make for dinner? Are you sick of feeling hazy and unproductive during weekday lunch breaks, when you’re trying to quickly throw together a meal before heading back to work? Exploring meal prep ideas may just be the answer to all your mealtime woes! By preparing your meals in advance, you can save time, money, and energy – not to mention help ensure that you’re fueling your body with nutritious, satisfying foods.

No more last-minute trips to the drive-thru or half-hearted attempts at “making do” with whatever you have in the pantry. With lots of meal prep ideas, you’ll have a fridge stocked with delicious, grab-and-go meals that will leave you feeling happy, healthy, and ready to take on the day!

NATIONAL MEAL PREP DAY: A BRIEF HISTORY OF PREPARING MEALS

The history of meals is a fascinating journey through time, reflecting the evolution of human society and culture. From ancient civilizations gathering around fires to share communal meals, to the elaborate feasts of medieval kings and queens, food has always played a central role in human existence. The invention of agriculture revolutionized how meals were prepared and consumed, leading to the development of diverse cuisines around the world. With the rise of globalization, culinary traditions have merged and evolved, resulting in a rich tapestry of flavors and ingredients. Today, meals serve as a means of social bonding, celebration, and nourishment, connecting people across continents and generations.

100 FUN MEAL PREP IDEAS YOU’LL WANT TO INCORPORATE IMMEDIATELY!

Sheet Pan Dinners: Prepare complete meals by roasting a variety of vegetables and proteins on a single sheet pan for easy cleanup and minimal effort.
Bento Box Lunches: Create balanced and colorful lunches by packing a variety of bite-sized portions of grains, proteins, vegetables, and fruits in compartmentalized bento boxes.
Soup and Stew Freezing: Make large batches of soups and stews, portion them into individual servings, and freeze them for convenient grab-and-go meals.
Grain Bowls: Assemble hearty grain bowls with cooked grains like quinoa or rice, roasted vegetables, protein sources like grilled chicken or tofu, and flavorful sauces or dressings.
Egg Muffin Cups: Bake individual servings of egg muffin cups filled with eggs, vegetables, cheese, and optional meats for a protein-packed breakfast or snack.
Salad Jar Assembly: Layer salad ingredients in mason jars starting with dressing at the bottom, followed by hearty ingredients like grains or proteins, and ending with leafy greens to keep salads fresh and crisp.
Homemade Frozen Burritos: Roll up tortillas with fillings like beans, rice, cheese, and cooked meats, wrap them individually, and freeze for a convenient heat-and-eat meal option.
Marinated Protein Packs: Prepare batches of marinated proteins like chicken, tofu, or fish and freeze them in individual portions for quick and flavorful meals.
Veggie Noodle Stir-fries: Spiralize vegetables like zucchini, carrots, or sweet potatoes and stir-fry them with protein sources and flavorful sauces for a low-carb and veggie-packed meal.
DIY Smoothie Packs: Pre-portion smoothie ingredients like frozen fruits, leafy greens, nuts, and seeds into bags or containers for easy blending with liquid when ready to enjoy.
Homemade Energy Balls: Mix together ingredients like oats, nut butter, honey, and seeds, roll them into balls, and refrigerate or freeze for a convenient grab-and-go snack.
Prepped Snack Boxes: Prepare snack boxes with a variety of healthy snacks like sliced fruits, vegetables with dip, cheese cubes, nuts, and crackers for easy snacking throughout the day.
Overnight Oats: Combine oats with milk or yogurt, sweeteners, and flavorings like fruit or spices in jars or containers and refrigerate overnight for a ready-to-eat breakfast.
DIY Freezer Breakfast Sandwiches: Assemble breakfast sandwiches with cooked eggs, cheese, and optional meats between English muffins or bagels, wrap them individually, and freeze for a quick breakfast option.
Freezer Smoothie Packs: Pre-portion smoothie ingredients into bags or containers and freeze them for easy blending with liquid when craving a refreshing smoothie.
Homemade Frozen Pizzas: Prepare pizza dough, top with sauce, cheese, and desired toppings, bake, cool, and freeze for a homemade pizza night anytime.
Prepped Taco Fillings: Cook and season taco fillings like ground beef, chicken, or beans, chop vegetables, shred cheese, and assemble toppings for easy taco nights.
Oven-Baked Falafel: Make batches of falafel mixture, shape into balls or patties, and bake in the oven for a healthier alternative to fried falafel.
DIY Freezer Pancakes or Waffles: Cook pancakes or waffles in batches, cool, stack with parchment paper between layers, and freeze for a quick and convenient breakfast.
Prepped Charcuterie Boards: Prepare charcuterie boards with a variety of meats, cheeses, crackers, fruits, and nuts for easy entertaining or snacking.
Pasta Salad Jars: Layer cooked pasta, vegetables, protein, and dressing in jars for a portable and customizable meal.
Homemade Granola: Bake batches of granola with oats, nuts, seeds, and dried fruits for a nutritious breakfast or snack option.
DIY Freezer Burrito Bowls: Cook rice, beans, vegetables, and protein, portion into bowls, and freeze for a quick and hearty meal.
Stuffed Bell Peppers: Fill halved bell peppers with a mixture of rice, vegetables, and protein for a flavorful and satisfying dish.
Veggie and Hummus Snack Packs: Portion out sliced vegetables and individual servings of hummus for a convenient and healthy snack.
DIY Trail Mix: Mix together nuts, seeds, dried fruits, and optional chocolate chips for a portable and energizing snack.
Homemade Soup Kits: Package dry soup ingredients like lentils, beans, pasta, and spices for easy assembly and cooking later.
Cauliflower Rice Stir-fry: Prepare cauliflower rice and stir-fry with vegetables, protein, and sauce for a low-carb and veggie-packed meal.
Quiche or Frittata Muffins: Bake individual servings of quiche or frittata in muffin tins for a protein-rich breakfast or snack.
Buddha Bowl Meal Prep: Assemble colorful bowls with grains, roasted vegetables, beans or tofu, and a flavorful sauce for a nutritious and satisfying meal.
DIY Freezer Smoothie Bowls: Blend smoothie ingredients, pour into bowls, and freeze for a creamy and refreshing breakfast option.
Chicken Lettuce Wraps: Cook seasoned chicken, chop vegetables, and assemble lettuce wraps for a light and flavorful meal.
Homemade Pesto: Blend fresh herbs, nuts, cheese, and olive oil to make a versatile and flavorful sauce for pasta, sandwiches, or salads.
Chia Pudding Cups: Mix chia seeds with milk or yogurt, sweeteners, and flavorings, and refrigerate for a creamy and nutritious pudding.
Roasted Vegetable Medley: Prep a variety of vegetables, toss with olive oil and seasonings, and roast for a colorful and flavorful side dish.
DIY Freezer Soup Packs: Chop vegetables, portion out broth and seasonings, and freeze for an easy and nourishing soup later.
Zucchini Noodles with Sauce: Spiralize zucchini noodles and top with marinara sauce, pesto, or alfredo sauce for a low-carb pasta alternative.
Homemade Energy Bars: Blend together dates, nuts, seeds, and flavorings, press into bars, and refrigerate for a nutritious and convenient snack.
Greek Yogurt Parfait Jars: Layer Greek yogurt with granola, fresh fruits, and honey for a protein-rich and satisfying breakfast or snack.
Stuffed Mushrooms: Fill mushroom caps with a mixture of breadcrumbs, cheese, herbs, and garlic for a flavorful appetizer or side dish.
Cucumber Roll-Ups: Spread cream cheese on cucumber slices, top with smoked salmon or turkey, and roll up for a light and refreshing snack.
Homemade Pita Chips: Cut pita bread into wedges, toss with olive oil and seasonings, and bake until crispy for a crunchy snack or dipper.
DIY Frozen Fruit Cups: Portion out mixed fruits into cups or bags and freeze for a refreshing and convenient snack.
Buffalo Cauliflower Bites: Toss cauliflower florets in buffalo sauce, bake until crispy, and serve with ranch or blue cheese dressing for a spicy appetizer or side.
Caprese Skewers: Thread cherry tomatoes, mozzarella balls, and fresh basil leaves onto skewers, drizzle with balsamic glaze, and serve as a colorful and flavorful appetizer.
Spinach and Feta Stuffed Chicken: Butterfly chicken breasts, stuff with a mixture of spinach, feta cheese, and garlic, and bake until cooked through for a flavorful and protein-rich main dish.
Cucumber Noodle Salad: Spiralize cucumbers into noodles, toss with cherry tomatoes, olives, feta cheese, and Greek dressing for a refreshing and low-carb salad.
DIY Veggie Chips: Slice vegetables like sweet potatoes, beets, or zucchini thinly, toss with olive oil and seasonings, and bake until crispy for a healthy and crunchy snack.
Teriyaki Salmon Bowls: Marinate salmon fillets in teriyaki sauce, bake until flaky, and serve over cooked rice with steamed vegetables for a flavorful and balanced meal.
Mediterranean Chickpea Salad: Mix together chickpeas, diced cucumbers, tomatoes, red onions, olives, feta cheese, and Greek dressing for a light and satisfying salad.
Eggplant Parmesan Stacks: Layer slices of roasted eggplant with marinara sauce, mozzarella cheese, and fresh basil, and bake until bubbly for a delicious and vegetarian-friendly dish.
Spiralized Veggie Noodle Stir-fry: Stir-fry spiralized vegetables like carrots, zucchini, and bell peppers with tofu or chicken and teriyaki sauce for a colorful and veggie-packed meal.
Buffalo Chicken Lettuce Wraps: Cook shredded chicken in buffalo sauce, spoon onto lettuce leaves, and top with diced celery, carrots, and ranch dressing for a low-carb and spicy meal.
DIY Fruit Salad Cups: Chop assorted fruits like strawberries, pineapple, and grapes and portion into cups or containers for a refreshing and nutritious snack.
Cauliflower Fried Rice: Pulse cauliflower florets in a food processor until rice-sized, stir-fry with mixed vegetables, scrambled eggs, and soy sauce for a healthier version of fried rice.
Quinoa-Stuffed Bell Peppers: Cook quinoa and mix with black beans, corn, diced tomatoes, and spices, stuff into bell peppers, and bake until tender for a protein-packed and vegetarian-friendly meal.
Shrimp and Veggie Skewers: Thread shrimp, bell peppers, onions, and cherry tomatoes onto skewers, grill until cooked through, and serve with rice or quinoa for a light and summery dish.
DIY Guacamole Cups: Mash ripe avocados with lime juice, salt, and diced tomatoes and portion into cups or containers for a creamy and flavorful dip or spread.
Turkey Taco Lettuce Wraps: Cook seasoned ground turkey, spoon onto lettuce leaves, and top with diced tomatoes, onions, cheese, and salsa for a low-carb and protein-rich meal.
Vegetable Stir-Fry: Prepare a medley of colorful vegetables, such as bell peppers, broccoli, and carrots, sautéed with your favorite sauce and protein for a quick and nutritious meal.
Pulled Chicken Sandwiches: Slow-cook chicken breasts with barbecue sauce or spices until tender, then shred and serve on whole grain buns with coleslaw for a satisfying lunch or dinner option.
Mason Jar Parfaits: Layer Greek yogurt with fresh berries and granola in mason jars for a convenient and portable breakfast or snack.
Vegetarian Grain Salad: Mix cooked grains like quinoa or farro with roasted vegetables, nuts, and feta cheese, dressed with a lemon vinaigrette for a hearty and flavorful salad.
Tofu Veggie Wraps: Marinate tofu in a flavorful sauce, then grill or bake and wrap in whole grain tortillas with lettuce, avocado, and salsa for a protein-packed lunch.
Sushi Bowls: Prepare sushi rice and top with sliced vegetables, avocado, and your choice of protein like cooked shrimp or tofu for a deconstructed sushi experience.
Pesto Pasta Salad: Toss cooked pasta with homemade or store-bought pesto, cherry tomatoes, mozzarella balls, and pine nuts for a fresh and flavorful pasta salad.
Black Bean and Corn Quesadillas: Fill whole grain tortillas with black beans, corn, cheese, and salsa, then grill until crispy for a satisfying and vegetarian-friendly meal.
Roasted Vegetable Frittata: Roast a variety of vegetables in a skillet, then pour whisked eggs over the top and bake until set for a protein-rich and vegetable-packed breakfast or brunch.
Chia Seed Pudding: Mix chia seeds with almond milk and sweetener, then refrigerate overnight for a creamy and nutritious pudding base, topped with fresh fruit or nuts.
Chicken and Vegetable Skewers: Thread marinated chicken and colorful vegetables onto skewers, then grill or bake for a simple and flavorful meal.
Caprese Quinoa Salad: Combine cooked quinoa with cherry tomatoes, fresh mozzarella, basil, and balsamic vinaigrette for a light and summery salad option.
Turkey and Veggie Chili: Simmer ground turkey with beans, tomatoes, and spices for a hearty and nutritious chili that’s perfect for batch cooking and freezing.
Greek Yogurt Chicken Salad: Mix shredded chicken with Greek yogurt, celery, grapes, and almonds for a creamy and protein-packed chicken salad.
Peanut Butter Energy Balls: Combine rolled oats, peanut butter, honey, and chocolate chips, then roll into bite-sized balls for a convenient and energy-boosting snack.
Shrimp and Avocado Salad: Toss cooked shrimp with diced avocado, cucumber, and mango, then serve over mixed greens with a citrus vinaigrette for a light and refreshing salad.
Vegetable Noodle Soup: Make a batch of homemade vegetable broth and add spiralized vegetables like zucchini and carrots, along with cooked chicken or tofu, for a comforting and nutritious soup.
Sweet Potato and Black Bean Tacos: Roast sweet potato cubes with spices, then serve in corn tortillas with black beans, avocado, salsa, and cilantro for a satisfying and vegetarian taco option.
Turkey and Vegetable Meatloaf: Mix ground turkey with finely chopped vegetables, oats, and seasonings, then bake into individual servings for a lean and flavorful main dish.
Fruit Salad Cups: Chop a variety of fresh fruits like pineapple, melon, berries, and grapes, then portion into cups for a refreshing and healthy snack or dessert option.
Quinoa Stuffed Bell Peppers: Fill halved bell peppers with cooked quinoa, black beans, corn, diced tomatoes, and cheese, then bake until tender for a nutritious and vegetarian-friendly meal.
Asian Chicken Lettuce Wraps: Sauté ground chicken with Asian-inspired seasonings, then serve spooned into lettuce leaves with shredded carrots, cucumber, and hoisin sauce for a light and flavorful meal.
Homemade Protein Bars: Mix together oats, protein powder, nut butter, and honey, then press into a pan and refrigerate until firm for a convenient and customizable snack.
Greek Yogurt Breakfast Bowls: Layer Greek yogurt with granola, sliced bananas, and a drizzle of honey for a protein-rich and satisfying breakfast option.
Baked Salmon with Roasted Vegetables: Season salmon fillets with lemon, garlic, and herbs, then bake alongside a medley of seasonal vegetables for a simple and nutritious dinner.
Turkey and Vegetable Stir-Fry: Stir-fry ground turkey with mixed vegetables and teriyaki sauce, then serve over brown rice or cauliflower rice for a quick and flavorful meal.
Egg Salad Lettuce Wraps: Mix hard-boiled eggs with Greek yogurt, mustard, and diced vegetables, then spoon into lettuce leaves for a light and protein-packed lunch.
Homemade Bean Dip with Veggie Sticks: Blend canned beans with garlic, lemon juice, and olive oil until smooth, then serve with sliced vegetables like carrots, bell peppers, and cucumber for a healthy snack.
Spinach and Mushroom Frittata: Sauté spinach and mushrooms with garlic and onions, then pour whisked eggs over the top and bake until set for a protein-rich and vegetable-packed breakfast or brunch.
Chicken Caesar Salad Wraps: Fill whole grain wraps with grilled chicken, romaine lettuce, cherry tomatoes, grated Parmesan cheese, and Caesar dressing for a classic and satisfying lunch option.
Sesame Ginger Tofu Bowls: Marinate tofu in sesame ginger sauce, then bake or sauté until crispy and serve over brown rice with steamed broccoli and sliced green onions for a flavorful and plant-based meal.
Mediterranean Hummus Plate: Arrange hummus, whole grain pita bread, olives, cucumbers, cherry tomatoes, and feta cheese on a plate for a simple and satisfying Mediterranean-inspired meal.
Veggie Omelet Muffins: Whisk eggs with diced vegetables and cheese, then pour into muffin tins and bake until set for a protein-packed and portable breakfast or snack.
Beef and Broccoli Rice Bowls: Sauté thinly sliced beef with broccoli florets and garlic in a soy sauce-based sauce, then serve over brown rice for a quick and flavorful Asian-inspired meal.
DIY Freezer Breakfast Sandwiches: Assemble English muffins with scrambled eggs, cheese, and cooked bacon or sausage, then wrap individually and freeze for a convenient grab-and-go breakfast.
Shrimp and Veggie Spring Rolls: Fill rice paper wrappers with cooked shrimp, vermicelli noodles, lettuce, mint leaves, and shredded carrots, then roll up and serve with peanut or hoisin dipping sauce for a refreshing and portable meal.
Lemon Herb Roasted Chicken: Marinate chicken in lemon juice, garlic, and herbs, then roast until tender and juicy for a versatile protein option.
Mango Salsa Chicken Bowls: Top grilled chicken with homemade mango salsa and serve over rice or quinoa for a vibrant and tropical meal.
DIY Freezer Breakfast Burritos: Fill tortillas with scrambled eggs, black beans, cheese, and salsa, then wrap individually and freeze for a quick and hearty breakfast option.
Caprese Stuffed Avocados: Scoop out avocados and fill with diced tomatoes, fresh mozzarella, basil, and balsamic glaze for a simple and elegant appetizer or side dish.
Taco Salad Jars: Layer lettuce, seasoned ground turkey or beef, black beans, corn, tomatoes, cheese, and salsa in mason jars for a portable and customizable lunch option.