20 Healthy Meal Prep Ideas to Get You Through the Week Ahead

Posted on January 5, 2019 by Brittany Devenyi

The little-known secret to meal prepping like a pro: be realistic. Start small with a few easy-to-make 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 mains 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.

1 of 20

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 <a href="https://www.foodnetwork.ca/healthy-eating/blog/easy-vegan-stuffed-portobello-mushrooms/" rel="noopener" target="_blank">Vegan Stuffed Portobello Mushrooms</a>
2 of 20

Mini Turkey Meatloaves with Spicy Pineapple BBQ Sauce

Featuring lean ground turkey, old-fashioned oats and plenty of seasoning, these good-for-you single-serving meatloaves are a last-minute dinner staple. Get the recipe for <a href="https://www.foodnetwork.ca/recipe/mini-turkey-meatloaves-with-spicy-pineapple-bbq-sauce/18407/" rel="noopener" target="_blank">Mini Turkey Meatloaves with Spicy Pineapple BBQ Sauce</a>
3 of 20

Healthy Vegetarian Cacciatore

The plant-based version of this Italian classic calls for the veggie mixture and pasta to be cooked separately, making it the ideal prep-ahead dish. Cook a few different types of grains (like quinoa and spelt pasta) and top with the vegetables so you have variation throughout the week. Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/vegetables-star-in-this-healthy-comforting-cacciatore/" rel="noopener" target="_blank">Healthy Vegetarian Cacciatore</a>
4 of 20

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 <a href="https://www.foodnetwork.ca/healthy-eating/blog/3-clever-uses-for-spaghetti-squash-you-probably-never-thought-of/" rel="noopener" target="_blank">Spaghetti Squash Fritters</a>
5 of 20

Crispy Baked Salmon Fingers with Minty Peas

There's no denying that salmon, rich in omega-3 fatty acids, is an important part of a healthy diet – but frying up a filet and bringing it to work the next day won't earn you any friends in the kitchen. Instead, whip up these salmon fingers featuring a crispy spelt flour coating. And don't forget a side of minty peas! Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/how-to-make-crispy-baked-salmon-fingers-with-minty-peas/" rel="noopener" target="_blank">Crispy Baked Salmon Fingers with Minty Peas</a>
6 of 20

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. Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/seared-salmon-and-crispy-tofu-poke-bowls/" rel="noopener" target="_blank">Seared Salmon and Crispy Tofu Poke Bowls</a>
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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 <a href="https://www.foodnetwork.ca/healthy-eating/blog/3-low-carb-recipes-with-healthy-cauliflower-crust-that-arent-pizza/" rel="noopener" target="_blank">Cauliflower Crust Muffin Tin Quiche</a>
8 of 20

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. Get the recipe for <a href="https://www.foodnetwork.ca/recipe/mini-crustless-tofu-quiches/15771/" rel="noopener" target="_blank">Mini Crustless Tofu Quiches</a>
9 of 20

Roasted Root Vegetable Pasta with Goat Cheese and Walnuts

For a filling lunch or dinner option that celebrates seasonal fare, make this whole-grain spaghetti dish starring roasted butternut squash, carrots, parsnips and beets. The recipe serves six, equating to a hearty main for the week. Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/the-hot-plate-spaghetti-with-roasted-root-vegetables-31955/" rel="noopener" target="_blank">Roasted Root Vegetable Pasta with Goat Cheese and Walnuts</a>
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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!) Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/vegetarian-asian-noodle-salad-with-ginger-dressing-37608/" rel="noopener" target="_blank">Asian Noodle Salad with Sweet Ginger Dressing</a>
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Stacked Salade Niçoise

Mason jar salads are a textbook meal prep idea – they're perfectly portable and a cinch to make (not to mention eco-friendly). This lunch-in-a-jar is a delicious take on nicoise salad. Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/stacked-salad-nicoise-from-the-hot-plate-3582/" rel="noopener" target="_blank">Stacked Salade Niçoise</a>
12 of 20

Healthy Buddha Bowl with Creamy Tahini Dressing

When a dish is this colourful, you know it has to be delicious. Featuring buckwheat soba noodles, roasted chickpeas, veggies and a miso tahini dressing, this healthy bowl will have you dreaming about lunch all week. Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/blog/healthy-buddha-bowl-with-creamy-tahini-dressing-35814/" rel="noopener noreferrer" target="_blank">Healthy Buddha Bowl with Creamy Tahini Dressing</a>
13 of 20

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. Get the recipe for <a href="https://www.foodnetwork.ca/healthy-eating/recipe/lightened-up-asian-turkey-sliders/22256/" rel="noopener" target="_blank">Lightened-Up Asian Turkey Sliders</a>
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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. Get the recipe for <a href="https://www.foodnetwork.ca/shows/love-your-lunch/recipe/veggie-and-quinoa-collard-wraps/20621/" rel="noopener" target="_blank">Veggie and Quinoa Collard Wraps</a>
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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! Get the recipe for <a href="https://www.foodnetwork.ca/recipe/italian-chicken-sheet-pan-supper/21901/" rel="noopener" target="_blank">The Pioneer Woman's Italian Chicken Sheet Pan Supper</a>
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Simple Sheet Pan Chicken and Veggie Dinner

Here's another sheet-pan chicken and veg variation, this one starring root vegetables like turnips, carrots and sweet potato, then garnished with sage. Get the recipe for <a href="https://www.foodnetwork.ca/everyday-cooking/blog/simple-sheet-pan-chicken-and-veggie-dinner-in-under-an-hour/" rel="noopener" target="_blank">Simple Sheet Pan Chicken and Veggie Dinner</a>
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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. Get the recipe for <a href="https://www.foodnetwork.ca/recipe/sheet-pan-caprese-chicken/21856/" rel="noopener" target="_blank">Sheet Pan Caprese Chicken</a>
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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. Get the recipe for <a href="https://www.foodnetwork.ca/recipe/salmon-and-zucchini-sheet-pan-dinner/21569/" rel="noopener" target="_blank">Salmon and Zucchini Sheet Pan Dinner</a>
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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. Get the recipe for <a href="https://www.foodnetwork.ca/recipe/quinoa-bowl-with-chicken-and-avocado-cream/21362/" rel="noopener" target="_blank">Quinoa Bowl with Chicken and Avocado Cream</a>
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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. Get the recipe for <a href="https://www.foodnetwork.ca/recipe/easy-skinny-skillet-lasagna/17248/" rel="noopener" target="_blank">Easy Skinny Skillet Lasagna</a>
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