The 9 Best Meal Prep Recipes, According to Fitness Experts

Once the fall is over, not everyone has the time or energy to make complicated meals every day. But relying on food intake often comes with a sacrifice: nutrition.

That’s why meal prep is popular with health professionals everywhere. Preparing nutritious meals in large batches means you can save yourself the extra effort of preparing meals for the whole week. Whether you’re looking for breakfast, a healthy lunch to bring to work, or a ready-to-eat dinner waiting for you when you get home, there are plenty of recipes to prepare meals that fit your lifestyle and health goals.

We reached out to dietitians, nutritionists, and fitness experts to share their favorite meal prep recipes. Here are nine recipes that are easy, satisfying, and packed with all the nutrients you need to get you through the day.

Soup is one of the easiest recipes to make, which means you can stretch one pot for several meals at a time. “Fall is upon us and many of us are left feeling very tired during the cold season,” says Angel Luk, a dietitian and nutritionist. “Making a big pot of soup that can be frozen and is ready to burn” home-made meals will not only comfort us, but will help us save money for the holidays just around the corner .”

If your nutritional goal is to get all the nutrients in one meal, you can’t go wrong with a bowl. “It’s perfect for lunch with protein and veggies,” says Chris Pruitt, certified trainer and CEO of WorkoutHealthy.com. “These meals are easy to prepare and perfect for anyone focused on staying fit and warm.”

Making meals for the week doesn’t have to be a big project, which is why Tejal Parekh, a registered and certified dietitian at the Mesothelioma Center, prefers to use just one pan. “Sheet pan pans are perfect because everything goes in the oven, and using one pan makes cleanup easy,” she says. Parekh likes to get vitamin A and antioxidants from zucchini and squash. “To make meal prep easier, you can burn extra green leaves to use the next day.”

Overnight oats are loved by many nutritionists, and it’s easy to understand why. “Oats and chia seeds are a good source of fiber, which keeps you full for longer, and if you want to add more protein, top it with peanut butter or mix protein powder into the basic recipe. ” Parekh says. Nicole Ibarra, nutritionist and nutritionist, likes that it can come together in less than five minutes. “Sometimes I’ll drink cold oats at night or heat them up in the morning in the microwave,” she says.

“When all you want is a ‘set it and forget it’ kind of dinner, this quick dinner recipe will please,” says Luk. “In about 15 minutes, you’ll have a hot meal made with heart-healthy ingredients, as well as other foods that come first when you choose to grill multiple files at once.”

Registered dietitian Megan Pendleton likes to eat breakfast before meals to have options on the go in the morning. “I choose a breakfast that’s high in protein and fiber to help keep me full until lunchtime,” she says.

Of course, you can go to Starbucks every morning for breakfast. But baking eggs at home is easy, cheap, and possible. “The eggs and cottage cheese in this recipe make it a protein-rich breakfast or any-time snack,” says Parekh. “And since they can be refrigerated for up to 3 days, the 12-bite tray is perfect for meal prep.”

“A bean salad is a delicious, easy way to enjoy veggies, fiber and protein,” says Avery Zenker, Registered Dietitian at Everflex Fitness. “You can put them in a bowl or wrap them, as a side, or just enjoy them.” Our Mediterranean chickpea salad works great for a variety of meals.

Lindsay Malone, Adjunct Professor of Nutrition at Case Western Reserve University School of Medicine, likes to be flexible when making bowls for meal prep. One of her favorites is our peanut butter chicken protein bowl. Malone recommends a variety of swaps based on your nutritional goals, such as swapping avocado for sliced ​​cucumbers, making it into a smoothie with sunflower seed butter, or using cauliflower rice for a low carb alternative. “You can make these bowls and mix them completely ahead of time or batch prep the ingredients and store them separately,” she says.

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