The little-known secret to meal prepping like a pro: be realistic. Start small with a few easy-to-make meal combos for the week, and enjoy the process! From stuffed portobello mushrooms and lettuce wraps to hearty grain bowls and one-pan chicken dinners, these nutrient-packed make-ahead meals will convince you to lay off takeout and love your cooking quarters. Looking for more inspiration? Here’s how a nutritionist meal preps every Sunday.
Vegan Stuffed Portobello Mushrooms, 3 Ways
These flavour-filled portobello mushrooms are the perfect portable lunch option – and with three vegan variations to make (think Mediterranean and Chili Lentil) you’ll still crave them by the week’s end.
Get the recipe for Vegan Stuffed Portobello Mushrooms
Spaghetti Squash Fritters
Just like cauliflower, spaghetti squash is a versatile veggie that keeps on giving. Here, it takes on the form of fritters when combined with an egg, cheese and fresh parsley. The best part? These delicious patties are suitable for breakfast, lunch or dinner.
Get the recipe for Spaghetti Squash Fritters
Seared Salmon and Crispy Tofu Poke Bowls
Is poke your healthy lunch of choice? Instead of shelling out $15 on takeout, make your own at home. Since these Hawaiian bowls of goodness are typically served cold, they’re perfect for meal-prep Sunday.
Cauliflower Crust Muffin Tin Quiche
Forget bagels – start the year (and mornings) off right with these protein-packed breakfast egg cups, featuring a cauliflower crust “pastry shell”. Whip up a batch of 12 to bring to work for the week.
Get the recipe for Cauliflower Crust Muffin Tin Quiche
Mini Crustless Tofu Quiches
If you follow a plant-based diet, skip the eggs and cheese and create these tasty muffin-tin vegan quiches made with tofu, veggies and an array of delicious herbs and spices.
Asian Noodle Salad With Sweet Ginger Dressing
This rainbow-bright vegan salad is a more wholesome version of traditional chow mein. It’s also jam-packed with flavour and protein (you’ll love the sweet ginger soy dressing!)
Lightened-Up Asian Turkey Sliders
Try your hand at these turkey sliders, served in lettuce leaves instead of traditional buns, for a filling paleo-friendly main.
Veggie and Quinoa Collard Wraps
A healthier (and prettier) take on the burrito, these collard wraps are stuffed with quinoa, hummus and veggies. Go custom by adding avocado, tofu, peanut sauce or any other favourite ingredients.
Italian Chicken Sheet Pan Supper
An important (and overlooked) component of meal prep is minimal clean up. That’s why one pan and pot meals are there for you. This roasted chicken, green bean, tomato and crusty bread supper can be whipped up in under an hour!
Sheet Pan Caprese Chicken
We had to provide one more sheet-pan dinner option, because this one is too good to pass up! Juicy roasted tomatoes and cheesy chicken breasts drizzled with balsamic come together to create a delectable weeknight meal.
Salmon and Zucchini Sheet Pan Dinner
A well-balanced one-pan meal that makes at least four suppers (we recommend baking an extra salmon filet or two). The panko- and Parmesan-stuffed tomatoes are a delightful take on standard roasted veggies.
Quinoa Bowl with Chicken and Avocado Cream
Now here’s a lunch to remember: Quinoa, corn, chicken and tortilla chips combine to form a Mexican-inspired grain bowl that’s better than takeout. A dollop of salsa and avocado cream round-out the meal.
Easy Skinny Skillet Lasagna
Aiming to practice healthy habits this year, but still crave comfort food? Don’t deprive yourself. Instead, find more nutritious versions of your favourite cheesy dishes. This one-pan lasagna is packed with veggies (read: two cups of spinach and two zucchinis) along with extra-lean ground turkey.