25 Easy meal prep ideas for beginners (Simple Meals to Get statrted)
Meal prepping can feel a bit overwhelming at first, especially if you’re not sure about what foods work well with reheating. But let’s try not to overcomplicate things and stick to simple meals that tend to have good results :). A lot of meals can be cooked in batches and stored for later in the week.
If you’re just learning about meal prepping and what meal prepping is and how it works, the key to successfully sticking with it is by starting with simple foods that tend to reheat well and, most importantly, don’t take a lot of effort to prepare.
Here are 25 easy meal prep ideas for beginners that are simple, budget-friendly, and easy to mix and match throughout the week.
Breakfast Meal Prep Ideas
Breakfast is apparently the most important meal of the day so we should put some effort into this one but let’s keep it simple all the same. Having breakfast ready in the morning will definitely save you time and help you avoid skipping a meal or even grabbing something unhealthy on the go.
- Scrambled eggs with breakfast potatoes
- Egg breakfast bowls with vegetables
- Breakfast burritos
- Overnight oats / Oat packets
- Yogurt parfaits with fruit and granola
- Egg muffins (very versatile, veggies, cheese, meat so many possibilities)
- Boiled eggs with fruit and toast
These breakfast ideas can be stored in the fridge and reheated or assembled in the morning before work, school, or anything else you may have going in. For a little bit of a guide, feel free to check out our blog post on High Protein Breakfast Bowl.
Lunch Meal Prep Ideas
Lunch is where meal prepping really shines for a lot of people. Instead of buying food during the day, having meals ready to grab from the fridge or your lunch bag can save both time and money.
- Homemade Spaghetti
- Rice + Protein Bowls
- Tuna Salad (eat with pasta, bread, crackers, or rice)
- Wraps + Protein
- Sweet Potato + Protein Bowls
- Taco + Protein Bowls
- Pasta salad with vegetables
- Quinoa + Protein Bowls
Meals like these can be put together on the fly, while some are easier to portion out into bowls, which can last for several days.
Dinner Meal Prep Ideas
Dinner meals are great for meal prepping because many dishes taste just as good, most times better, after sitting overnight.
- Stir fry vegetables and rice + Protein
- Roasted vegetables + Protein
- Vegetable bowls + Protein (check out this tiktok)
- Vegetables + Protein on a sheet pan
- Homemade chili
- Rice + Curry Protein (chicken, shrimp, goat ect.)
- Sweet plantains or Sweet Potatoes with vegetables + protein
- Bahamian macaroni + Protein (great for batch cooking)
Dishes like casseroles, baked meals, and one-pan recipes are perfect for preparing ahead of time.
Suggested Proteins: chicken, salmon, turkey, beef, shrimp
Snack and Light Meal Prep Ideas
Meal prep isn’t just about the big 3 meals but snacks as well. Preparing snacks or light foods ahead of time can help keep you from reaching for those unhealthy options in the vending machine during the day.
- Fruit
- Yogurt
- Nuts (peanuts, walnuts, almonds, pistachios)
- Popcorn
Having snacks prepared ahead of time can make it easier to stay full between meals and avoid unnecessary trips to the vending machine.
Final Thoughts
Starting meal prep doesn’t require fancy recipes or complicated ingredients. The goal is simply to make your week easier by preparing food ahead of time.
Simple meals like spaghetti, wraps, tuna salad, eggs, and rice bowls are great starting points because they are flexible and easy to customize throughout the week.
As you get more comfortable with meal prepping, you can start experimenting with new recipes, flavors, and ingredients. Over time, meal prepping becomes less of a chore and more of a routine that helps to save time, money, and energy.
If you’re still learning the basics, make sure to read our guide on What Is Meal Prepping and How It Works to understand how meal prep fits into a weekly routine.
