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Recipes Meal Prep Meal Prep Round-Ups

30 Meal Prep Ideas

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Author:

Erin

Published:

August 3, 2020

Updated:

March 29, 2025

This post may contain affiliate links. Please read my disclosure policy for details.

30 Meal Prep Ideas perfect for back to school, back to work, or maybe just back on track!

  • Meal Prep Resources
  • The Recipes

Happy Monday, meal preppers! This week I’m bringing you a special roundup of 30 meal prep ideas. Originally this post was meant as a “Back to School” type of thing, but…we all know how that’s going. Some of you may be sending kids back to in-person school this fall, others may be trying to get kids to pay attention to online school, or maybe you just needs some fresh new meal prep ideas while you work from the office or home.

In any case, I truly do believe that meal prepping can save you time and money. I know it works for me…I think about my meal planning usually on a Thursday or a Friday for the upcoming week, then I go get groceries on Friday or Saturday and cook on Sunday. Then I don’t have to think about meals the rest of the week. But even if you just want to prep lunches or only a few days at a time, it’s totally worth the little bit of extra planning it takes!

Meal Prep Resources

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The Recipes

1
Chicken Tzatziki Bowls
Quick marinated, grilled chicken tenderloins served with easy homemade tzatziki dip, lettuce, tomatoes, and cucumbers.
Recipe
2
Cilantro Lime Chicken
This perfect weeknight dinner or meal prep lunch pairs fresh mango and avocado salsa with juicy grilled chicken over rice.
Recipe
3
Chicken Tabouleh Bowl
This meal has a little bit of a Mediterranean feel, and it’s A LOT a bit refreshing. The tabouleh is made with quinoa, cucumbers, tomatoes, fresh herbs, and plenty of lemon juice.
Recipe
4
High Protein Baked Egg Bowls
Start the day right with these meal prep breakfast bowls packed with 33g protein! Blended cottage cheese and egg whites make it ultra creamy.
Recipe
5
Tuna Salad Meal Prep Box
A childhood lunchbox classic gets a makeover with this updated tuna salad. Use a 3-compartment container to keep everything in its place.
Recipe
6
Bento Snack Boxes
You can easily turn these "adult lunchables" into a meal or keep things small enough to be a snack. 3-compartment containers are best here.
Recipe
7
Fish Taco Bowls
Transport yourself to the beach with a warm-weather meal prep lunch! Pair perfectly flakey mahi mahi with bright & fresh mango avocado salsa.
Recipe
8
Chocolate Macadamia Nut Granola
Rich and chocolatey granola with crunchy macadamia nuts makes for a decadent tasting but still surprisingly healthy breakfast served with Greek yogurt and fresh fruit.
Recipe
9
Chicken Bulgogi Bowls
Features marinated, grilled chicken thighs, kimchi, cucumber, avocado, & creamy gochujang sauce.
Recipe
10
3 Cheese Pizza Chicken Bake
This low carb, high protein meal prep option will have you reminiscing about your favorite slice.
Recipe
11
Air Fryer Sesame Orange Salmon
Air frying salmon caramelizes the Sesame Orange glaze, adding a bit of crispiness to the edges and cooking it through to tender, flakey perfection!
Recipe
12
Big Mac Salad
This Big Mac Salad is a fast food favorite turned low carb salad – totally craveable and perfect for a meal prep lunch!
Recipe
13
Sugar Cookie Overnight Oats
These creamy overnight oats evoke the flavors of a classic baked sugar cookie with 31 grams of protein per serving!
Recipe
14
Turkey Spinach Meatballs with Zoodles
These meatballs are one of my original meal prep favorites! They're tender and delicious, perfect over noodles or zoodles.
Recipe
15
Bulgogi Beef Bowl
Flank steak marinated in a spicy and sweet Korean bulgogi sauce until tender, then cooked until perfectly caramelized and served with veggies.
Recipe
16
Mango Caribbean Salmon Bowl
Serve seasoned, baked salmon over a bed of red cabbage, black beans, and rice and top it with an incredibly fresh mango sauce and pickled red onions.
Recipe
17
Greek Yogurt Protein Pancakes
Yes, you can ABSOLUTELY meal prep pancakes! I use my classic base protein pancake recipe and add whatever fruit, nuts, or goodies I want (*cough* chocolate chips *cough*).
Recipe
18
Sesame Soba Noodle Bowls
This no heat lunch features a creamy, tahini based dressing and plenty of protein!
Recipe
19
Sheet Pan Greek Chicken Dinner
Chicken, potatoes, zucchini, red onions, & tomatoes are roasted to golden brown deliciousness, then topped with feta & Kalamata olives.
Recipe
20
Banh Mi Meatball Bowls
These bowls are a delicious combo of deep umami flavors paired with tangy pickled veggies and bright, fresh herbs!
Recipe
21
Sheet Pan Pesto Gnocchi
Pre-made gnocchi and chicken sausage pair up with a bunch of veggies and pesto for a complete, delicious meal.
Recipe
22
Thai Green Curry
Skip the takeout and make your faves at home with this Thai Green Curry! The best part? You can add as much chicken and as you want.
Recipe
23
Instant Pot Steel Cut Oats
Steel cut oats are a meal prep friendly breakfast cooked to chewy perfection in no time with an Instant Pot.
Recipe
24
Caprese Chicken Pasta Salad
A no-heat summer lunch idea that's perfect for meal prepping! Put your garden haul of tomatoes and basil to delicious use.
Recipe
25
Summer Chicken Salad
This refreshing summer chicken salad is so quick and easy to put together. Perfect prep ahead lunch for a summer day at the pool or beach!
Recipe
26
Spaghetti Squash Chow Mein
Looking for a veggie-heavy meal that packs a ton of flavor? This Spaghetti Squash Chow Mein is your answer!
Recipe
27
Easy Individual Chicken Pot Pie
Individual, freezer friendly chicken pot pies made with rotisserie chicken for an easy weeknight meal!
Recipe
28
Pesto Bacon Summer Pasta
The perfect pasta for summer, featuring bright basil pesto, char-grilled corn, and garden-fresh zucchini. Bacon and chicken make it a meal!
Recipe
29
Egg Roll in a Bowl
This recipe is so easy and packs a ton of flavor while still being low carb. Serve it all up in a 1-compartment glass container.
30
Gochujang Air Fryer Salmon
Salmon is marinated & air fried to crispy perfection, topped with gochujang honey glaze & paired with avocado, edamame, and cucumber.

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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2 responses

  1. Kathy P.
    August 12, 2020

    Feel like this meal prep recipes have my name on them. They are totally awesome. The nutrition and protein meal ideas are just the perfect thing for my health and fitness! Keep the delicious recipe posts coming our way! You always post the most delicious preps and the photos of them make you just say “WOW”….

    Reply
    1. Erin
      August 16, 2020

      Thanks Kathy!

      Reply

WELCOME

Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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MEAL PREP GUIDES

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LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

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