Our Top List of 55 Meal Prep Foods

Meal prepping for the week can make lunches and dinners a breeze. But lining up your containers and cooking trays and trays of food can be intimidating. If you don’t know where to start, you’re not alone. 

We’ve got you covered. Here are foods that keep well in the fridge, are easy to cook in larger quantities, and quick to throw together and reheat. We’ve organized them into categories so that you can mix and match your components for endless mealtime possibilities!  

Protein

• Crispy air fryer tofu
• Marinated, grilled and chopped chicken breast
• Sliced steak strips
• Hard boiled eggs
• Cooked beans
• Whole roasted chicken, cut into portions or shredded for salads and sandwiches
• Meatballs
• Bone broth
• Turkey burger patties
• Homemade hummus
• Protein smoothie (pre-blend and freeze in ice cube trays to thaw and enjoy)

Soups and stews 

Portion and refrigerate or freeze

• Beef or vegan chili
• Italian meatball soup
• Beef stew
• Lentil soup
• White bean, sausage and kale soup (use a vegan sausage for vegan option)
• Ginger turmeric chicken soup
• Minestrone
• Chicken soup (leave out the noodles for a freezer-friendly soup)
• Albondigas (Mexican meatball soup)
• Spezzatino (Italian beef stew)
• Butternut squash soup

Carbohydrates

• Cubed and roasted sweet potatoes
• Brown rice
• Quinoa
• Cubed and roasted root vegetables (carrots, parsnips, beets)
• Parsnip mash
• Bulgur
• Homemade fried rice
• Air fryer sweet potato fries

Veggies

• Cauliflower florets roasted with salt, pepper, and olive oil
• Air fryer crispy broccoli
• Chopped romaine for salad
• Washed, cut, and ready salad toppings: 

• Radish
• Cucumber
• Microgreens
• Shredded carrots
• Shredded beets
• Bell peppers
• Roasted winter squash
• Sauteed red and green bell peppers with onions
• Balsamic roasted carrots
• Sauteed green beans
• Roasted brussels sprouts

Breakfast items

• No sugar blueberry muffins 
• Cooked turkey bacon
• Cooked sausage
• Baked oatmeal (swap Lakanto® Sugar-free Maple Syrup for a lower sugar option)
• Overnight oats
• Granola (homemade or ready-made no sugar added granola)

Sweet treats

• No sugar brownies
• Everything cookies
• Chocolate Covered Almonds
• Washed and cut fruits with a sprinkle of lemon juice for freshness (choose fruits that last a few days after cutting, like pears, melon, mango, apple, grapes, nectarine, pineapple)