15 Easy Healthy Meal Prep Recipes

You'll discover that meal prepping doesn't have to be complicated or time-consuming to be effective. These 15 recipes combine fresh ingredients, smart portioning, and make-ahead techniques that'll revolutionize your weekly food routine. From protein-packed breakfast parfaits to colorful grain bowls, each recipe offers practical solutions for busy schedules while maintaining nutritional balance. Let's explore how these kitchen-tested combinations can transform your approach to healthy eating.

Overnight Oats With Mixed Berries

Overnight oats have become increasingly popular as a convenient and nutritious breakfast option that requires minimal morning preparation. This make-ahead meal combines the wholesome goodness of rolled oats with protein-rich yogurt and milk, creating a creamy and satisfying start to your day.

The addition of mixed berries not only provides natural sweetness but also delivers a powerful punch of antioxidants and essential vitamins. This versatile recipe can be customized to suit individual preferences while maintaining its core nutritional benefits and time-saving advantages.

• 1 cup rolled oats
• 1 cup milk (dairy or plant-based)
• 1/2 cup plain Greek yogurt
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon vanilla extract
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds
• Pinch of salt

In a mason jar or container, combine rolled oats, milk, Greek yogurt, honey, vanilla extract, and salt. Stir the mixture thoroughly until all ingredients are well incorporated. Add chia seeds and stir again. Layer the mixed berries on top of the oat mixture, or gently fold them in if preferred.

Seal the container and refrigerate overnight or for at least 6 hours. In the morning, give the mixture a good stir before eating. The oats will have absorbed the liquid, creating a thick, pudding-like consistency, while the berries will have released their natural juices into the mixture.

For the best results, use old-fashioned rolled oats rather than quick oats or steel-cut oats, as they provide the ideal texture when soaked overnight. The recipe can be prepared up to 3 days in advance, though the berries are best added the night before consumption to maintain their texture and freshness. If using frozen berries, add them frozen as they'll thaw naturally in the refrigerator.

Greek Yogurt Protein Parfaits

Greek yogurt protein parfaits are a versatile and nutritious meal prep option that combines creamy protein-rich yogurt with layers of fresh fruits, crunchy granola, and natural sweeteners. These parfaits can be assembled in advance and stored in the refrigerator for up to 3 days, making them perfect for busy mornings or post-workout fuel.

The key to creating successful protein parfaits lies in the quality and proportion of ingredients. Using thick Greek yogurt ensures a creamy base that won't become watery, while choosing a variety of colorful fruits adds essential vitamins and natural sweetness. The addition of granola and nuts provides necessary healthy fats and a satisfying crunch.

Ingredients:

• 2 cups plain Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 2 tablespoons honey
• 1/4 cup chopped almonds
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• 2 mason jars or parfait glasses

Begin by washing and preparing the fruits, cutting larger berries into bite-sized pieces. In a bowl, mix the Greek yogurt with vanilla extract and half of the honey until well combined. For assembly, start by adding a layer of the yogurt mixture at the bottom of each container, followed by a layer of mixed berries. Add a sprinkle of granola, almonds, and chia seeds. Repeat these layers until you reach the top of the container, finishing with a final layer of fruits and a drizzle of the remaining honey.

When storing these parfaits, keep the granola and nuts separate until ready to eat to maintain their crunch. Layer them in small containers or bags alongside the assembled yogurt and fruit portions. When ready to eat, simply top the parfait with the crunchy elements and enjoy.

Quinoa Buddha Bowls

A quinoa Buddha bowl is a nourishing, plant-based meal that combines wholesome ingredients into one satisfying dish. The foundation of this bowl is protein-rich quinoa, complemented by roasted vegetables, fresh greens, and a flavorful dressing that ties everything together.

This versatile recipe can be customized based on seasonal vegetables and personal preferences, making it perfect for meal prep throughout the week. The combination of different textures, colors, and nutrients creates a balanced meal that's both healthy and filling.

Ingredients:

• 1 cup quinoa
• 2 sweet potatoes, cubed
• 2 cups chickpeas, drained and rinsed
• 2 cups kale, chopped
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons tahini
• 1 lemon, juiced
• 1 clove garlic, minced
• 2 tablespoons water

Rinse quinoa thoroughly and cook it in 2 cups of water until fluffy, about 15-20 minutes. While the quinoa cooks, preheat the oven to 400°F (200°C). Toss sweet potatoes and chickpeas with olive oil, cumin, paprika, salt, and pepper, then spread them on a baking sheet. Roast for 25-30 minutes, stirring halfway through, until the sweet potatoes are tender and chickpeas are crispy.

Make the dressing by whisking together tahini, lemon juice, minced garlic, water, and a pinch of salt. Massage the chopped kale with a small amount of olive oil to soften it. Assemble the bowls by dividing the quinoa among four containers, then arranging the roasted vegetables, kale, bell pepper, cherry tomatoes, and avocado on top. Drizzle with the tahini dressing just before serving.

For best results, store the components separately and assemble just before eating. The roasted vegetables and quinoa can be stored for up to 5 days in the refrigerator, while the dressing will keep for up to a week. Add the avocado just before serving to prevent browning, and consider warming the quinoa and roasted vegetables slightly before eating for the best texture and flavor.

Mediterranean Chicken Meal Prep

Mediterranean Chicken Meal Prep combines the vibrant flavors of the Mediterranean diet with convenient meal planning. The dish features tender, herb-seasoned chicken breasts paired with colorful vegetables and protein-rich quinoa, making it perfect for a week's worth of nutritious lunches or dinners.

This meal prep recipe emphasizes lean protein, whole grains, and fresh vegetables while incorporating classic Mediterranean ingredients like olive oil, lemon, and herbs. Each portion provides a balanced combination of nutrients, and the ingredients maintain their quality and taste throughout the week when properly stored.

Ingredients:

• 4 chicken breasts
• 2 cups quinoa
• 4 cups vegetable broth
• 3 tablespoons olive oil
• 2 lemons
• 4 cloves garlic, minced
• 2 zucchini, sliced
• 2 red bell peppers, chopped
• 1 red onion, sliced
• 2 cups cherry tomatoes
• 2 tablespoons dried oregano
• 1 tablespoon dried thyme
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Season chicken breasts with oregano, thyme, paprika, salt, and pepper. Heat olive oil in a large skillet over medium-high heat and cook chicken for 6-7 minutes per side until golden brown and cooked through. Meanwhile, cook quinoa in vegetable broth according to package instructions. In a separate pan, sauté garlic, zucchini, bell peppers, onion, and cherry tomatoes until tender-crisp.

Slice the cooked chicken and divide all components among meal prep containers. Place a portion of quinoa, vegetables, and sliced chicken in each container. Drizzle with fresh lemon juice and additional olive oil if desired. Garnish with fresh parsley before sealing the containers.

For best results, store meal prep containers in the refrigerator for up to 4 days. When reheating, sprinkle a few drops of water over the quinoa to prevent dryness, and heat for 2-3 minutes in the microwave. The vegetables can be left slightly crisp during initial cooking to prevent them from becoming too soft when reheated.

Rainbow Veggie Rice Bowls

Rainbow Veggie Rice Bowls are vibrant, nutritious meals that combine colorful vegetables with wholesome brown rice for a perfectly balanced dish. These bowls provide an excellent way to incorporate multiple servings of vegetables into your diet while creating an Instagram-worthy presentation.

This meal prep favorite can be customized based on seasonal vegetables and personal preferences, making it a versatile option for weekly lunch planning. The combination of different textures and flavors, from crunchy raw vegetables to roasted ones, creates an exciting eating experience while delivering essential nutrients.

• 2 cups brown rice
• 1 red bell pepper, sliced
• 2 medium carrots, julienned
• 1 cup purple cabbage, shredded
• 2 cups broccoli florets
• 1 cup edamame, shelled
• 1 cup corn kernels
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• Salt and pepper to taste
• Optional: sesame seeds for garnish

Cook brown rice according to package instructions. While the rice cooks, prepare the vegetables. Steam the broccoli and edamame for 3-4 minutes until crisp-tender. Roast the bell peppers in olive oil at 400°F (200°C) for 15 minutes. Keep the carrots, cabbage, and corn raw for maximum crunch and nutritional value.

In a small bowl, whisk together soy sauce, sesame oil, and minced ginger to create the dressing. Once the rice is ready, divide it among meal prep containers. Arrange the vegetables in sections over the rice, creating a rainbow effect. Drizzle with the prepared dressing just before serving.

For best results, store vegetables and rice separately if preparing more than 2 days in advance. Raw vegetables will stay crisp longer when stored in airtight containers with a paper towel to absorb excess moisture. The dressing can be stored separately for up to a week, and the dish can be served hot or cold depending on preference.

Sheet Pan Salmon and Roasted Vegetables

Sheet pan dinners have revolutionized weeknight cooking by combining protein and vegetables in one simple, efficient preparation method. This particular combination of salmon and roasted vegetables delivers a perfect balance of healthy fats, protein, and fiber while requiring minimal cleanup.

This recipe serves four people and takes approximately 30 minutes to prepare from start to finish. The salmon fillets are seasoned with a savory blend of herbs and spices, while the vegetables are tossed in olive oil and roasted until tender and caramelized.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 cups broccoli florets
• 2 cups baby potatoes, halved
• 2 bell peppers, sliced
• 1 red onion, cut into wedges
• 4 tablespoons olive oil
• 2 teaspoons garlic powder
• 2 teaspoons dried thyme
• 1 teaspoon paprika
• 1 lemon
• Salt and pepper to taste

Preheat the oven to 400°F (200°C). Toss the vegetables with 3 tablespoons of olive oil, garlic powder, and half of the thyme on a large sheet pan. Season with salt and pepper. Arrange in a single layer and roast for 15 minutes.

Meanwhile, pat the salmon fillets dry and season with remaining thyme, paprika, salt, and pepper. After the vegetables have roasted, push them to the sides of the pan and place the salmon in the center. Drizzle the salmon with remaining olive oil and squeeze half the lemon over everything.

Return the pan to the oven and cook for an additional 12-15 minutes, or until the salmon is cooked through and the vegetables are tender. The salmon should flake easily with a fork when done.

For best results, cut the vegetables into similarly sized pieces to ensure even cooking. If using frozen salmon, make sure to thaw it completely and pat it dry before cooking to achieve better browning. The sheet pan should be large enough to arrange all ingredients without overcrowding, as this ensures proper roasting rather than steaming.

Mason Jar Salads Three Ways

Mason jar salads have revolutionized the way busy professionals approach meal prep, offering a convenient and visually appealing solution to maintaining a healthy diet throughout the week. These portable meals stay fresh for up to five days when properly layered, making them an ideal option for those who want to prepare their lunches in advance.

These three variations – Mediterranean, Asian-inspired, and Southwest – provide diverse flavor profiles while following the same fundamental layering principle. The key to a successful mason jar salad lies in the strategic ordering of ingredients, with dressing at the bottom and delicate greens at the top to prevent sogginess.

Ingredients (for each variation):

Mediterranean:

• 2 tablespoons Greek vinaigrette
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, sliced
• 1/4 cup kalamata olives
• 1/2 cup chickpeas
• 1/4 cup feta cheese
• 2 cups mixed greens

Asian-inspired:

• 2 tablespoons sesame ginger dressing
• 1/2 cup edamame
• 1/2 cup shredded carrots
• 1/2 cup red cabbage, shredded
• 1/4 cup mandarin oranges
• 1/4 cup sliced almonds
• 2 cups baby spinach

Southwest:

• 2 tablespoons lime cilantro dressing
• 1/2 cup black beans
• 1/2 cup corn
• 1/2 cup cherry tomatoes
• 1/4 cup red onion
• 1/4 cup shredded cheese
• 1/4 cup crushed tortilla chips
• 2 cups romaine lettuce

Layer ingredients in a wide-mouth quart-sized mason jar, starting with the dressing at the bottom. Add hard vegetables and proteins next, followed by softer vegetables and cheese. Place the greens at the very top, leaving about an inch of space. Seal the jar tightly and refrigerate.

When ready to eat, simply shake the jar to distribute the dressing and empty contents into a bowl. The salad will naturally fall in the correct order with the greens on bottom and heartier ingredients on top.

Storage tip: Keep mason jars upright in the refrigerator and ensure the lid is tightly sealed. If adding avocado, wait to cut and add it until ready to eat to prevent browning. For maximum crunchiness, pack nuts, seeds, or tortilla chips separately and add them just before eating.

Turkey Taco Bowls

Turkey Taco Bowls combine lean protein with vibrant Mexican-inspired flavors for a nutritious and satisfying meal prep option. The versatile dish can be customized with various toppings and served hot or cold, making it perfect for busy weekday lunches or quick dinners.

This protein-packed meal features seasoned ground turkey, black beans, corn, and fresh vegetables served over brown rice or cauliflower rice. The combination provides essential nutrients while keeping calories in check, and the ingredients can be prepped in advance for multiple servings throughout the week.

Ingredients:

• 1 lb lean ground turkey
• 2 cups cooked brown rice
• 1 can black beans, drained and rinsed
• 1 cup corn kernels
• 1 red bell pepper, diced
• 1 small red onion, diced
• 2 tbsp olive oil
• 2 tbsp taco seasoning
• 2 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• Fresh cilantro for garnish
• Lime wedges
• Salt and pepper to taste

Heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper, cooking until softened. Add ground turkey, breaking it up with a spatula, and cook until browned. Stir in taco seasoning, black beans, and corn, continuing to cook for 5 minutes. Season with salt and pepper to taste.

Divide cooked brown rice among meal prep containers. Top with the turkey mixture, followed by fresh lettuce, tomatoes, and avocado. Store cilantro and lime wedges separately. When ready to serve, garnish with fresh cilantro and a squeeze of lime juice.

For best results, store the fresh toppings separately from the hot ingredients to maintain their texture and freshness. The prepared bowls will keep in the refrigerator for up to 4 days. If using avocado, add it just before serving or treat with lemon juice to prevent browning. The base can be reheated in the microwave for 1-2 minutes before adding the cold toppings.

Tofu Stir-Fry With Brown Rice

Tofu stir-fry with brown rice is a protein-rich, plant-based meal that's perfect for weekly meal prep. This versatile dish combines the hearty texture of extra-firm tofu with colorful vegetables and aromatic seasonings, all served over a bed of nutritious brown rice.

This recipe yields 4 servings and can be stored in the refrigerator for up to 4 days, making it an excellent option for busy weekdays. The combination of protein from tofu, complex carbohydrates from brown rice, and various vitamins and minerals from vegetables creates a well-balanced meal that's both satisfying and nutritious.

• 1 block (14 oz) extra-firm tofu
• 2 cups brown rice
• 2 carrots, julienned
• 2 bell peppers, sliced
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons vegetable oil
• 1 tablespoon cornstarch
• Salt and pepper to taste
• 2 green onions, chopped

Start by pressing the tofu between paper towels for 30 minutes to remove excess moisture. Meanwhile, cook the brown rice according to package instructions. Once the tofu is pressed, cut it into 1-inch cubes and coat with cornstarch, salt, and pepper. Heat vegetable oil in a large wok or skillet over medium-high heat and cook the tofu until golden brown on all sides, about 5-7 minutes. Remove the tofu and set aside.

In the same pan, add sesame oil and sauté garlic and ginger until fragrant. Add the vegetables and stir-fry for 4-5 minutes until crisp-tender. Return the tofu to the pan, add soy sauce, and toss everything together until well combined and heated through. Serve the stir-fry over brown rice and garnish with chopped green onions.

For best results, use a well-seasoned wok or a large non-stick skillet to prevent the tofu from sticking. Make sure all vegetables are cut to similar sizes for even cooking, and don't overcrowd the pan when stir-frying to achieve proper caramelization. The dish can be customized with different vegetables or sauce variations, and adding a dash of chili sauce can provide an extra kick of heat if desired.

Chickpea Curry With Cauliflower

Chickpea and cauliflower curry combines the heartiness of legumes with the subtle flavors of cauliflower, creating a nutritious and satisfying meal that's perfect for meal prep. This plant-based dish delivers protein from chickpeas and fiber from vegetables, while aromatic Indian spices provide both flavor and potential health benefits.

The dish stores well for up to 5 days in the refrigerator and can be frozen for up to 3 months, making it an excellent option for batch cooking. When reheated, the flavors often become more pronounced as the spices have time to meld together, resulting in an even more flavorful meal.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 large cauliflower head, cut into florets
• 2 onions, diced
• 4 garlic cloves, minced
• 2-inch piece ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 2 tablespoons tomato paste
• 1 can coconut milk
• 2 cups vegetable broth
• Salt and pepper to taste
• 3 tablespoons cooking oil
• Fresh cilantro for garnish

Heat oil in a large pot over medium heat. Sauté onions until translucent, then add garlic and ginger, cooking for another minute. Add all spices and cook until fragrant. Add cauliflower florets and chickpeas, stirring to coat with spices. Pour in coconut milk, vegetable broth, and tomato paste, bringing the mixture to a simmer. Cover and cook for 20-25 minutes until the cauliflower is tender and the sauce has thickened.

For optimal results, use low-sodium vegetable broth and adjust salt levels at the end of cooking. The curry should be checked occasionally during simmering and stirred to prevent sticking. If the sauce becomes too thick, add small amounts of water or broth to achieve desired consistency. Serve hot over rice or with naan bread, garnished with fresh cilantro.

Black Bean and Sweet Potato Burrito Bowls

Black Bean and Sweet Potato Burrito Bowls combine the heartiness of Mexican cuisine with nutrient-rich ingredients for a satisfying and wholesome meal. The natural sweetness of roasted sweet potatoes pairs perfectly with spiced black beans, creating a colorful and flavorful combination that's both vegetarian and protein-rich.

This meal prep favorite can be stored for up to 4 days in the refrigerator, making it an excellent option for busy weekday lunches or quick dinners. The components can be prepared separately and assembled later, allowing for versatility in portion sizes and combinations.

• 2 large sweet potatoes, cubed
• 2 cans black beans, drained and rinsed
• 2 cups brown rice
• 1 red onion, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste
• 2 limes
• Fresh cilantro
• 1 avocado
• Greek yogurt (optional)
• Hot sauce (optional)

Start by preheating the oven to 425°F (220°C). Toss cubed sweet potatoes with olive oil, salt, pepper, and half of the spices. Spread on a baking sheet and roast for 25-30 minutes until tender and slightly crispy.

Meanwhile, cook brown rice according to package instructions. In a separate pan, sauté diced onion and garlic until translucent, then add black beans and remaining spices. Cook for 5-7 minutes until heated through and flavors are well combined.

To assemble, divide the rice between meal prep containers. Top with roasted sweet potatoes and seasoned black beans. Add desired toppings such as sliced avocado, fresh cilantro, a squeeze of lime, Greek yogurt, and hot sauce just before serving.

For the best results, store the avocado separately and add it just before eating to prevent browning. The sweet potatoes can be cut larger or smaller depending on roasting time preferences, but ensure they're relatively uniform in size for even cooking. If meal prepping for the week, consider preparing extra lime wedges and storing them separately to maintain freshness.

Grilled Chicken and Veggie Containers

Meal prepping is a fantastic way to ensure you have healthy, portion-controlled meals throughout the week while saving time and money. Grilled chicken and veggie containers are a staple in the meal prep community, offering a perfect balance of lean protein and nutritious vegetables that can keep you satisfied for hours.

This recipe creates 5 meal prep containers that stay fresh in the refrigerator for up to 4 days. The combination of seasoned grilled chicken breast and colorful roasted vegetables provides essential nutrients while remaining low in calories and high in protein, making it an excellent choice for weight management or muscle building goals.

Ingredients:

• 5 chicken breasts (about 6 oz each)
• 3 bell peppers (mixed colors)
• 2 medium zucchini
• 1 large red onion
• 2 cups broccoli florets
• 3 tablespoons olive oil
• 2 teaspoons garlic powder
• 2 teaspoons paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and black pepper to taste
• 5 meal prep containers

Preheat your grill to medium-high heat (around 375°F). While the grill heats up, season the chicken breasts with 1 tablespoon olive oil, garlic powder, paprika, and half of the dried herbs. Cut all vegetables into similarly sized pieces for even cooking. Toss the vegetables with the remaining olive oil, herbs, salt, and pepper in a large bowl.

Place the seasoned chicken breasts on the grill and cook for 6-7 minutes per side, or until the internal temperature reaches 165°F. Meanwhile, place the vegetables in a grill basket or on a sheet of foil with holes poked in it, and grill for 12-15 minutes, stirring occasionally until they're tender-crisp and lightly charred. Once everything is cooked, let the chicken rest for 5 minutes before slicing, then divide the chicken and vegetables evenly among the five containers.

For best results, let the food cool completely before securing the container lids to prevent condensation from making the vegetables soggy. When reheating, remove any fresh garnishes and microwave for 1.5-2 minutes, or until heated through. The vegetables can be varied based on what's in season, and the seasoning can be adjusted to suit different taste preferences or dietary restrictions.

Lentil and Spinach Power Bowls

Lentil and Spinach Power Bowls combine wholesome ingredients to create a nutrient-dense meal perfect for weekly meal prep. The hearty lentils provide protein and fiber, while fresh spinach adds essential vitamins and minerals, making this dish both satisfying and energizing.

This versatile recipe can be enjoyed hot or cold, making it ideal for busy weekdays. The combination of textures, from tender lentils to crisp vegetables, creates an enjoyable eating experience while delivering maximum nutritional benefits.

Ingredients:

• 1 cup green or brown lentils
• 4 cups fresh spinach
• 1 medium red onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 tablespoons olive oil
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon turmeric
• Salt and pepper to taste
• Optional toppings: cherry tomatoes, avocado, lemon wedges

Rinse lentils thoroughly and remove any debris. In a large pot, heat olive oil over medium heat and sauté onion and garlic until translucent. Add carrots and cook for an additional 2-3 minutes. Add lentils, vegetable broth, and seasonings. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender but not mushy.

Once lentils are cooked, add fresh spinach and stir until wilted. Adjust seasonings to taste. Divide the mixture into meal prep containers, adding optional toppings just before serving. This recipe yields 4 servings and keeps well in the refrigerator for up to 5 days.

For best results, store the prepared lentil and spinach mixture separate from any fresh toppings like avocado or tomatoes. When reheating, add a splash of water or broth to prevent the lentils from drying out. The dish can also be frozen for up to 3 months, though the texture of the spinach may change slightly upon thawing.

Asian-Inspired Shrimp and Broccoli

Asian-Inspired Shrimp and Broccoli combines the perfect balance of lean protein and nutritious vegetables in a savory sauce that brings authentic Asian flavors to your meal prep routine. This dish features tender shrimp and crisp broccoli florets coated in a ginger-garlic sauce with hints of soy and sesame.

This versatile recipe can be made in under 30 minutes and stays fresh in the refrigerator for up to 3 days when stored properly. The dish pairs perfectly with brown rice, quinoa, or cauliflower rice for a complete meal that's both satisfying and healthy.

• 1 pound large shrimp, peeled and deveined
• 4 cups broccoli florets
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon cornstarch
• 1/4 cup water
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• Red pepper flakes (optional)
• 2 green onions, sliced
• Sesame seeds for garnish

Start by mixing the sauce ingredients in a small bowl: soy sauce, 1 tablespoon sesame oil, garlic, ginger, cornstarch, water, rice vinegar, and honey. Heat the remaining sesame oil in a large wok or skillet over medium-high heat. Add the broccoli and stir-fry for 3-4 minutes until bright green and slightly tender. Remove the broccoli and set aside. In the same pan, add the shrimp and cook for 2-3 minutes until pink and opaque. Return the broccoli to the pan, pour in the sauce mixture, and cook for an additional 2-3 minutes until the sauce thickens and coats the ingredients evenly.

For best results, avoid overcooking the shrimp as they can become tough and rubbery. When meal prepping, store the dish in airtight containers and slightly undercook the broccoli so it maintains its crunch after reheating. Adding a sprinkle of water before reheating will help restore the sauce's consistency.

One-Pan Italian Chicken and Vegetables

One-Pan Italian Chicken and Vegetables combines Mediterranean flavors with the convenience of a single-skillet preparation. This colorful and nutritious dish features tender chicken breasts seasoned with Italian herbs, surrounded by a medley of roasted vegetables that create a complete and satisfying meal.

Perfect for meal prep, this recipe yields 4 servings and stays fresh in the refrigerator for up to 4 days. The combination of lean protein and fiber-rich vegetables provides a balanced meal that's both filling and nutritious, while the Italian seasonings create a restaurant-quality taste that's easily achievable at home.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 zucchini, sliced
• 2 red bell peppers, chopped
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• 4 tablespoons olive oil
• 2 tablespoons Italian seasoning
• 4 garlic cloves, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup fresh basil leaves
• 1 lemon, sliced
• 1/2 cup grated Parmesan cheese

Preheat the oven to 400°F (200°C). In a large oven-safe skillet, arrange the chicken breasts and surround them with the prepared vegetables. Drizzle everything with olive oil and sprinkle with Italian seasoning, minced garlic, salt, and pepper. Place lemon slices on top of the chicken breasts. Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and registers 165°F (74°C) on a meat thermometer.

Remove from the oven and let rest for 5 minutes. Sprinkle with fresh basil and Parmesan cheese before serving. The vegetables should be tender but still slightly crisp, and the chicken should be juicy and well-seasoned.

For best results, use chicken breasts of similar size to ensure even cooking. If the breasts are particularly thick, consider butterflying them or pounding them to an even thickness. To prevent the vegetables from becoming too soft, cut them into larger, uniform pieces. For meal prep purposes, divide the contents into individual containers and store them in the refrigerator, reheating only when ready to serve.