12 Meal Prep Recipes for Beginners

Before diving into the recipes, it’s essential to understand the numerous advantages of meal prepping that can motivate you to adopt this healthy habit. Here are some key benefits:

12 Meal Prep Recipes for Beginners

Meal prepping can make healthy eating simple and stress-free, especially for beginners. Discover twelve easy and nutritious meal prep recipes designed to simplify your culinary journey. From vibrant quinoa salads to hearty soups, each recipe includes clear instructions and ingredient lists. Enjoy the benefits of saving time, money, and reducing food waste while ensuring you have healthier options on hand. Start your meal prep adventure today! #MealPrep #HealthyEating #EasyRecipes #CookingForBeginners

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Ingredients

1 cup quinoa, rinsed

2 cups water

1 cup cherry tomatoes, halved

1 bell pepper, diced

1 cucumber, diced

1/4 cup red onion, finely chopped

1/4 cup parsley, chopped

1/4 cup feta cheese (optional)

1/3 cup olive oil

2 tbsp lemon juice

Salt and pepper to taste

2 chicken breasts, sliced

2 cups mixed vegetables (bell peppers, broccoli, carrots)

3 tbsp soy sauce

2 tbsp honey

1 tbsp sesame oil

2 cloves garlic, minced

1 tsp ginger, grated

Cooked brown rice (for serving)

12 oz whole wheat spaghetti

2 ripe avocados

2 cloves garlic

2 tbsp lemon juice

1/4 cup fresh basil leaves

Salt and pepper to taste

Cherry tomatoes, halved (for garnish)

1 zucchini, diced

1 bell pepper, diced

1 cup cauliflower florets

1 red onion, diced

2 tbsp olive oil

Salt and pepper to taste

1 cup hummus

Fresh parsley for garnish

6 large eggs

1/2 cup milk

1 cup spinach, chopped

1/2 cup bell pepper, diced

1/4 cup cheese (cheddar or feta)

Salt and pepper to taste

1 can (15 oz) chickpeas, drained and rinsed

1 tbsp olive oil

1 tsp cumin

1 tsp paprika

Salt and pepper to taste

Corn tortillas

Toppings: avocado, salsa, cilantro

2 medium sweet potatoes, cubed

1 cup cooked quinoa

2 cups kale

1/4 cup tahini

2 tbsp lemon juice

Salt and pepper to taste

Olive oil for drizzling

4 tilapia fillets

3 cloves garlic, minced

2 tbsp olive oil

1 lemon, zested and juiced

1/2 tsp paprika

Salt and pepper to taste

2 cups spinach

1 lb ground turkey

1/2 cup breadcrumbs

1/4 cup grated parmesan

1 egg

1 zucchini, grated

1 carrot, grated

1 tsp Italian seasoning

Salt and pepper to taste

1 can (15 oz) black beans, drained and rinsed

1 can (15 oz) diced tomatoes

1 bell pepper, chopped

1 onion, chopped

2 cloves garlic, minced

2 tsp chili powder

1 tsp cumin

Salt and pepper to taste

1 cup rolled oats

2 cups almond milk (or any milk)

1 banana, sliced

1/2 cup strawberries, sliced

2 tbsp honey or maple syrup

1/4 cup yogurt (optional)

Chia seeds for topping (optional)

1 cup lentils, rinsed

1 carrot, diced

1 celery stalk, diced

1 onion, chopped

2 cloves garlic, minced

4 cups vegetable broth

1 can (14 oz) diced tomatoes

1 tsp thyme

Salt and pepper to taste

Instructions

In a medium saucepan, bring water to a boil.

Add quinoa, reduce heat, cover, and simmer for about 15 minutes until water is absorbed.

Fluff quinoa with a fork and let it cool.

In a large bowl, combine quinoa, tomatoes, bell pepper, cucumber, red onion, parsley, and feta.

In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

Pour the dressing over the salad and mix well.

Store in airtight containers in the fridge.

Prep Time: 10 min | Total Time: 25 min | Servings: 4

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Savory Chicken Stir-Fry 🍗🥦

Heat sesame oil in a large skillet over medium heat.

Add minced garlic and ginger, sauté for 1 minute until fragrant.

Add chicken slices and cook until browned.

Stir in mixed vegetables and cook for another 5-7 minutes.

Add soy sauce and honey, stirring everything to combine.

Cook for 2 more minutes until heated through.

Serve over cooked brown rice or store in meal prep containers.

Prep Time: 10 min | Total Time: 25 min | Servings: 4

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Creamy Avocado Pasta 🍝🥑

Cook spaghetti according to package instructions; drain and set aside.

In a food processor, blend avocados, garlic, lemon juice, basil, salt, and pepper until smooth.

Toss the pasta with the avocado sauce until well-coated.

Garnish with cherry tomatoes before serving or storing in containers.

Prep Time: 10 min | Total Time: 20 min | Servings: 4

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Roasted Veggie & Hummus Bowls 🌱🥣

Preheat oven to 400°F (200°C).

Toss veggies in olive oil, salt, and pepper; spread on a baking sheet.

Roast for 20-25 minutes until tender.

In meal prep containers, layer veggies and hummus.

Garnish with fresh parsley and store in the fridge.

Prep Time: 10 min | Total Time: 40 min | Servings: 4

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Egg Muffins for a Healthy Breakfast 🍳🧁

Preheat oven to 350°F (175°C) and grease a muffin tin.

In a bowl, whisk eggs, milk, salt, and pepper.

Add spinach, bell pepper, and cheese; stir to combine.

Pour mixture into muffin tin, filling each cup about 3/4 full.

Bake for 20-25 minutes until set; let cool before removing.

Store in the fridge for easy breakfasts throughout the week.

Prep Time: 10 min | Total Time: 35 min | Servings: 12 muffins

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Zesty Chickpea Tacos 🌮🌱

In a skillet, heat olive oil over medium heat.

Add chickpeas, cumin, paprika, salt, and pepper; sauté until heated through.

Warm corn tortillas in another pan.

Fill tortillas with chickpea mixture and your desired toppings.

Store extra chickpeas in a container for meal-prepping.

Prep Time: 10 min | Total Time: 15 min | Servings: 4

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Sweet Potato Buddha Bowl 🍠🥗

Preheat oven to 425°F (220°C).

Toss sweet potato cubes with olive oil, salt, and pepper; roast for 25-30 minutes.

In meal prep bowls, layer quinoa, kale, and roasted sweet potatoes.

Whisk tahini with lemon juice and drizzle over the bowls.

Store in the fridge for a filling meal anytime.

Prep Time: 15 min | Total Time: 40 min | Servings: 4

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One-Pan Lemon Garlic Tilapia 🍋🐟

Preheat oven to 375°F (190°C) and line a baking sheet.

In a small bowl, mix garlic, olive oil, lemon juice, zest, paprika, salt, and pepper.

Place tilapia fillets on the baking sheet and brush with the mixture.

Add spinach around the tilapia and bake for 15-20 minutes until fish flakes easily.

Store in meal prep containers with spinach.

Prep Time: 10 min | Total Time: 30 min | Servings: 4

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Healthy Turkey & Veggie Meatballs 🍝🥩

Preheat oven to 400°F (200°C) and line a baking sheet.

In a bowl, combine all ingredients; mix well.

Form into meatballs and place on the baking sheet.

Bake for 20-25 minutes until cooked through.

Serve with pasta sauce or store for meal prep.

Prep Time: 15 min | Total Time: 40 min | Servings: 4

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Spicy Black Bean Chili 🌶️🖤

In a large pot, sauté onion and garlic until translucent.

Add bell pepper and cook for another few minutes.

Stir in black beans, tomatoes, chili powder, cumin, salt, and pepper.

Simmer for 15-20 minutes, adjusting seasoning as needed.

Portion into containers and refrigerate.

Prep Time: 10 min | Total Time: 30 min | Servings: 4

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Fruity Overnight Oats 🌾🍓

In a bowl or jar, combine oats, almond milk, honey, and yogurt.

Stir in banana and strawberries.

Cover and refrigerate overnight.

In the morning, add chia seeds if desired before enjoying.

Prep Time: 5 min | Total Time: 8 hours | Servings: 2

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Lentil & Vegetable Soup 🥣🥕

In a large pot, sauté onion, garlic, carrot, and celery until softened.

Add lentils, vegetable broth, tomatoes, thyme, salt, and pepper.

Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes.

Let cool and portion into containers for easy meals.

Prep Time: 10 min | Total Time: 50 min | Servings: 4

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Feel free to enjoy these simple and delicious recipes while staying healthy and organized with your meals! Happy cooking!