What is a meal prep recipe? And what are the best meal prep recipes? You’ll see some of the best, in 7 different categories on the page below. But let’s start by answering the question, “What is a meal prep recipe?” This is a specific type of recipe. It’s the kind where you make your food in big batches. Cook once, and then eat for days. That’s the whole idea of meal prep.
Meal prepping saves you time, and it also saves you money compared to eating at restaurants or ordering take out. Whip up your favorites, pack them in meal prep containers, pop them in the fridge, and you’re good to go!
And I’m not talking about bland chicken that tastes like cardboard. (I DID that back in my bodybuilding competition days. DONE with that. Check out one of the dozens of ways I make chicken taste like heaven below. Plus my cookies, sweet (homemade) BBQ seasoning, Mex-Italian cheesy pasta casserole, and more… I included the macros too…
Slow Cooker: Low-Calorie, High Protein Beef Stew
This high protein beef stew has 40 grams of protein per serving with only 300 calories, yet it’s as delicious as traditional beef stew with twice the calories. That makes this low calorie beef stew recipe perfect for fat loss. Plus, with the high protein, this stew supports muscle-building too. With these calorie and macro counts, this isn’t just a hearty, belly-warming comfort food for cold winter days, this can be a go-to meal year round. Plus, it’s perfect for meal prep: Feed a hungry crowd… or feed yourself all week long (stew leftovers are awesome).
INGREDIENTS:
908g (32oz) extra lean top round
426g (15oz /2 med) potatoes, peeled
175g/6.2 oz celery (approx 1.5 cups)
256g/9oz carrots (2 cups sliced/chopped)
411g (one 14.5oz can) diced tomatoes
256g (9oz) onion (approx 1.5 cups diced)
720ml (3 cups) beef stock
2 Tbsp Worcestershire sauce
4 – 6 large cloves garlic, finely minced
2 tsp parsley (dry herbs) or to taste
1 tsp thyme (dry herbs) or to taste
2 bay leaves (optional)
1/2 tsp pepper, 1/2 tsp salt or to taste
Yield: 6 servings (approx 1 3/4 cups)
INSTRUCTIONS:
1. Finely dice the garlic. Chop the celery and carrots. Skin potatoes and chop into small bite-sized pieces or cubes. Set veggies aside.
2. Cut beef into small cubes (3/4″ to 1″), trimming visible fat. Season with salt and pepper.
3. Coat skillet with non-stick spray and sear beef on med-high (about 2- minutes, just enough to sear and lightly brown the outside).
4. Transfer beef to slow cooker, set to low.
5. Add all vegetables to slow cooker.
6. Add thyme, parsley, and garlic. Add salt and pepper to taste.
7. Add beef stock, diced tomato, and Worcestershire sauce, and stir.
8. Cover and cook on low for 8 to 9 hours.
9. Taste and adjust seasonings as desired.
YIELD:
6 servings (approx 1 3/4 cups)
NUTRITION INFO PER SERVING:
Calories: 306
Protein: 40.1g
Carbs: 25.9g
Fat: 4.7 g
One Pot Taco Pasta Aka MexItalian Casserole
When I first heard of taco pasta, I looked at the ingredient combinations and said to myself, “That’s like a combo of Mexican and Italian… Mex-Italian!” I’d never heard the term before, it just popped into my head, so I googled it. I didn’t see many Mex-Italian recipes, but I found that Mex-Italian is a type of restaurant where both cuisines are served. Well right here in this recipe, both types of cuisines are served in the same dish – pasta and taco flavor! It’s amazing and the best part is, it’s a one pot recipe! Pictured below is this mouth-watering casserole in meal prep containers, so half the week’s dinners (or lunches) are ready to go.
INGREDIENTS:
454g (16oz) ground turkey (Alternately, use very lean ground beef)
2 tsp olive oil
3 cloves garlic (approx 1 Tbsp) minced (or more to taste)
1 red bell pepper
1 cup diced onion
15.5 oz can diced tomatoes, reduced sodium
15.5 oz can black beans, reduced sodium
2 Tbsp reduced sodium taco seasoning or to taste. (Optional, make from scratch)
1/4 – 1/2 tsp black pepper (or to taste)
555g (8oz) pasta shells (or pasta of your choice)
1 cup 4-cheese Mexican shredded cheese (or cheddar), reduced fat
3 cups reduced sodium or no sodium chicken broth
DIRECTIONS:
1. Dice the onions, chop the bell pepper, and mince the garlic.
2. Heat 2 teaspoons of olive oil in large stock pot or Dutch Oven on medium high.
3. Add the onions and cook for about 2 minutes until they begin to soften, stirring occasionally.
4. Add the red pepper and cook the pepper and onion for another 2 minutes, stirring occasionally.
5. Add the fresh minced garlic.
6. Add the ground turkey (or extra lean ground beef) to the pot. Stir, regularly, breaking it up into small chunks or mince. Cook for about 4 to 5 minutes or until the meat is browned.
7. Add 1 can of beans, 1 can of diced tomatoes, taco seasoning and black pepper. Stir to combine.
8. Add 3 cups of chicken broth (or beef broth) and bring to a slow boil.
9. Add the pasta and cook for about 10 minutes or until pasta is cooked through and most of the liquid has been absorbed. Stir regularly, scraping the bottom of the pot to make sure nothing is sticking.
10. Taste test and adjust seasoning if desired
11. Add 1 cup of low fat Mexican (or cheddar) cheese to the pot and stir it in until it melts and the remaining sauce thickens.
12. Serve, and optionally, top with (liquid) taco sauce and or a sprinkle of extra cheese.
YIELD:
Makes 6 servings
NUTRITION INFO PER SERVING:
Calories: 408
Protein: 34.7 g
Carbs: 65.5 g
Fat: 8.1 g
Protein: Balsamic Italian Marinated Chicken Breast
Marinated grilled chicken is one of the best meal preps ever. This marinade is a classic way to make chicken breast taste great – balsamic with Italian seasoning. The recipe is simple and the prep and grilling is fast. You need to let it marinate a while in the fridge, but the actual prep and cooking time is minimal. Don’t know about you, but I’m never eating chicken that tastes like cardboard again. I have four dozen delicious chicken recipes in my collection now… they’re all in the recipe department at Burn the Fat Inner Circle.
INGREDIENTS:
20 oz (567g) chicken (4 breasts 5oz/142g each)
2 tbsp olive oil
3 tbsp balsamic vinegar
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
1 Tbsp Italian seasoning
DIRECTIONS:
1. Flatten any thick or uneven chicken breasts to about 1/2 inch with meat mallet and place in a large ziplock bag.
2. Add olive oil, balsamic vinegar, Italian seasoning, garlic, pepper and salt to a bowl or pyrex cup.
3. Stir marinade until all the ingredients are mixed.
4. Add marinade to the bag, massage evenly into the chicken, squeeze out the air and seal.
5. Marinate in refrigerator for at least 2 to 4 hours (or up to overnight max).
6. Coat grill (or pan) with nonstick cooking spray and pre-heat. 425 to 450F for electric grill or med-high on stovetop with grill pan.
7. Grill approx 5 minutes per side or until done (internal temp 165F).
YIELD:
Makes 4 servings (4 breasts 5oz/142g each)
NUTRITION INFO PER SERVING:
Calories: 246
Protein: 32.1g
Carbs: 3.1g
Fat: 10.5g
Side Dish: Roasted Baby Red Potatoes With Herbs
It’s hard to believe that to this day, some people still think that potatoes are fattening. It’s true that starchy carbs, even the natural ones, are more calorie dense than fibrous carbs (veggies). But studies show that potatoes are one of the most satiating (filling) foods… potatoes are a staple in bodybuilding and fitness diets, and seasoned just right, they’re amazing! Best part: with a large baking sheet you can meal prep a huge batch and enjoy them for days.
INGREDIENTS:
907 g (32oz/ 2lbs) baby red potatoes
2 Tbsp olive oil (reduce to 1 if you prefer)
1/2 tsp salt (regular or coarse/large grain) or to taste
1/2 tsp black pepper (regular or coarse) or to taste
1 tsp thyme (dry herb)
1 tsp parsley (dry herb)
1 tsp rosemary (dry herb)
INSTRUCTIONS:
1. Pre-heat oven to 425 degrees.
2. Wash potatoes, cut into halves and spread across baking sheet.
3. Drizzle olive oil on top of potatoes
4. Sprinkle dried herbs, salt, and pepper over potatoes.
5. Toss potatoes so they are evenly coated with olive oil and herbs and arrange on sheet cut side down.
7. Roast for 20 minutes. Remove from oven and flip (optional but recommended).
8. Roast for 5 more minutes or a little more until they are done and browned and crispy as you like them.
YIELD:
Makes 4 generous servings
NUTRITION INFO PER SERVING:
Calories: 224
Protein: 4.4g
Carbs: 37 g
Fat: 7.3 g
Breakfast: Mocha Cappuccino Overnight Oats
There’s nothing more convenient than waking up in the morning and your breakfast has already been made and is waiting for you in the refrigerator, ready to eat. That’s one of the appeals of overnight oats, along with the fact that it only takes 5 minutes to make the night before. Maybe the only thing better in the early a.m. is when there’s caffeine in your overnight oats! By the way, this is a single serving, so it might not seem like a “meal prep” recipe. But you see, I have four mason jars, so I make four at a time and pop em’ in the fridge. It’s so nice to wake up in the morning four days in a row and not have to cook anything.
INGREDIENTS:
1/2 cup (40g) old-fashioned rolled oats (oatmeal)
1 Tbsp (11g)chia seeds
1 scoop (30g) cappuccino, mocha or coffee flavored whey protein powder (or chocolate)
1 bsp (5g) unsweetened cocoa powder
2 packets sweetener
1/2 cup (113g) plain nonfat Greek yogurt
1/4 cup egg whites (pasteurized/cartoned) or nonfat/lowfat milk
1/4 cup brewed coffee
INSTRUCTIONS:
1. In a glass jar add oats, chia seeds, sweetener, protein powder and cocoa powder.
2. Add greek yogurt, pasteurized egg whites and brewed coffee (cold is fine).
3. Seal jar tightly and shake vigorously or stir until ingredients are mixed.
4. Refrigerate overnight so oats have time to soften, absorb liquid and everything gels into a creamy consistency like pudding.
5. Serve chilled.
Optional: top with fresh fruit (strawberries, blueberries, banana etc.)
YIELD:
Makes 1 serving
NUTRITION INFO PER SERVING:
Calories: 412
Protein: 49.5g
Carbs: 38.9
Fat: 7.1g
Dessert: Double Banana Oat Protein Cookies
These cookies are sugar-free and naturally sweetened by using bananas. There is no butter, no shortening, no oil, and no flour used either. They bake in only 15 minutes and have a nice soft texture, though the bottoms will brown and get slightly crispy. You get almost 10 grams of protein per cookie with only 110 healthy calories. You can adjust the spices as you see fit, but these can be made with as few as three core ingredients. One of the best meal prep healthy snack recipes ever! Remember, one of the two worst fat loss mistakes is unplanned snacking. So cook a batch, and PLAN healthy treats in advance. Then you can truly call these “fat loss cookies.”
INGREDIENTS:
160g (2 cups) oatmeal
93g (1 cup) banana whey protein
325g (11.5oz) ripe banana (3 medium / approx 7″ long)
1 tsp vanilla extract
4-6 packets non-caloric sweetener or to taste
1 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
1/8 – 1/4 tsp ground cloves (optional)
INSTRUCTIONS:
1. Pre-heat oven to 350
2. Put bananas in mixing bowl and mash them.
3. Add the rest of the ingredients to the bowl (oatmeal, whey protein, cinnamon, cloves, salt, vanilla extract, sweetener).
4. Coat a cookie sheet (or baking pan) with nonstick spray (or use parchment paper)
5. Spoon cookie dough onto pan.
6. Bake at 350 for 13-15 minutes
7. Allow cookies to sit briefly and cool.
YIELD:
large (3″ diameter) cookies
NUTRITION INFO PER SERVING:
Calories: 110
Protein: 9.6 g
Carbs: 16.7 g
Fat: 1.1 g
Seasoning: Sweet BBQ dry rub (for poultry, pork, or beef)
This is a fairly traditional recipe, it simply has less salt and less sugar than most store bought brands. It is great exactly as written, so I’d suggest not changing it too much. If you stick your nose in the jar it smells like a bag of barbecue potato chips. But customize the ingredients as you see fit. If you want it hotter, increase the cayenne to 1/4 tsp or to your taste. Adjust the salt to your taste. Be sure to use smoked paprika, because that’s what really adds the BBQ flavor. This makes enough seasoning for at least 24 oz of chicken or other meat. If you make one batch as listed below and you like it, then I suggest tripling or quadrupling it, putting it in an airtight jar, store in a cool dry place and you’ll have sweet BBQ spice ready to go for weeks. (Another one of the best ways to “meal prep.”)
INGREDIENTS:
2 Tbsp calorie free brown sugar
1.5 tsp smoked paprika
1.5 tsp garlic powder
1 tsp black pepper
1 tsp onion powder
1 tsp ground mustard
.75 tsp salt or to taste
1/8 = 1/4 tsp cayenne pepper or to taste
INSTRUCTIONS:
1. Combine all ingredients in a small bowl (or jar when making in bulk).
2. Taste test the spice and then try on poultry, pork, beef, fish (or even vegetables and anything else you want to try it on).
3. If you choose, adjust the amount of any ingredient in the original recipe to better suit your tastes (less salt or less hot spice for example), then try it again.
4. Once you’ve got the taste to your liking, make batches in bulk, if you choose. Usually, you’ll at least quadruple the single meal prep batch amounts.
5. Store in an airtight spice jar in a cool, dry place
Hungry Yet?
That’s all 7! (For now). After you try one (or more), please drop back in here and let me know what you think. If I keep getting feedback, I’ll keep posting more recipes.
If you want more meal prep recipes right now, then check out my new Burn the Fat Guide To Meal Prep For Fat loss book. It just dropped, literally today!
Inside the book are 29 more meal prep recipes, and 12 amazing homemade spice blends, plus 40 tips on saving money on food. It also includes a complete meal prepping system. Everything you need to know to save time, save money, and love your food.
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Tom “meal prep” Venuto
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