meal prep ideas

Repurpose your leftover pizza toppings into this deliciously simple Italian style pizza pasta salad. Including a simple homemade Italian dressing!

Italian Pizza Pasta Salad

olive oil (0.84)

red wine vinegar (0.40)

Dijon mustard (0.06)

garlic powder (0.02)

Italian seasoning (0.30)

salt (0.02)

tsp pepper (0.02)

Tbsp grated Parmesan (0.22)

rotini pasta (1.00)

pepperoni (1.25)

mozzarella (1.15)

green bell pepper (0.89)

red onion (0.11)

banana pepper rings (1.00)

black olives (0.70)

Make the Italian dressing first so the flavors have a few minutes to blend. Add the olive oil, red wine vinegar, Dijon, garlic powder, Italian seasoning, salt, pepper, and Parmesan to a bowl or jar. Whisk the ingredients together, or place a lid on the jar and shake until combined. Set the dressing aside.

Cook the rotini according to the package directions (boil for 7-10 minutes, or until tender). Drain the pasta in a colander and rinse briefly with cool water. Let the pasta drain well, shaking the colander every few minutes to remove excess water from the pasta.

While the pasta is cooking and draining, prepare the other pasta salad ingredients. Cut the pepperoni in half or into quarters, and chop the mozzarella into small cubes. Dice the bell pepper and red onion. Drain the banana pepper rings and black olives.

When the pasta is cooked, cooled, and drained well, transfer it to a large bowl. Add the rest of the prepared ingredients (pepperoni, mozzarella, bell pepper, red onion, banana peppers, and black olives). Toss the ingredients to combine.

Give the dressing another shake or stir before drizzling it over the pasta salad. Toss the pasta salad once again to coat everything in the dressing. Serve immediately or refrigerate until ready to eat.

Avoid packaged food and frozen meals this week by preparing nutritious breakfast, lunches, and dinners ahead of time... From protein-packed to vegetarian-friendly, we have plenty of recipe inspiration to get you started! These are the perfect healthy meal prep ideas to meal prep on Sunday in less than 30 minutes!

25 Healthy Meal Prep Ideas

rice ((brown rice, basmati rice))

couscous

quinoa

whole-wheat pasta

potatoes

legumes ((chickpeas, beans, lentils))

tofu

tempeh

chicken

fish

eggs

zucchini

green leaves ((spinach, kale, swiss chard, salad))

spiralized veggies

broccoli

cauliflower

red and yellow peppers

tomatoes

Pick one of the meal prep recipes above.

Click on the link to find the details of ingredients and instructions.

Prep your meal in less than 30 minutes!

How to meal prep

If you feel adventurous, you can create your own healthy meal prep recipes!

For the perfect balanced meal, you need to add carbs, veggies and protein!

Make sure you add one ingredient from the list above in each group.

The best ways to cook healthy vegetables are steaming, baking, or stir-frying (but try not to use more than half a tablespoon of oil per person per meal).

Meat and fish are best baked or grilled.

Try to pick unprocessed carbs like quinoa, or brown rice and whole-wheat pasta.

Create your own meal prep idea

This Tomato &amp; Coconut Curry is so easy to make. Only one pan and less than 30 minutes to make this creamy, hearty, and veggie packed curry. Perfect for all dietary needs, this dish is vegan, gluten free, grain free, and soy free, but still so dang tasty. Also an easy Whole 30 dinner if you just leave out the chickpeas.

Tomato Coconut Curry (Vegan & Gluten Free)

1, medium red onion (diced)

red curry paste*

15 tomato sauce

15 oz, can full fat coconut milk

kale

chickpeas

salt & black pepper (to taste)

Sauté your onion for 5-8 minutes over medium to medium high heat until they start to brown.

Add the curry paste and stir for 2-3 minutes.

Add your cans of tomato sauce and full fat coconut milk. Bring to a boil and cook for ~10 minutes so sauce can reduce.

Add your chopped cauliflower and chickpeas and cook for 3-4 minutes.

Lastly, add you chopped kale and cook until wilted. Serve immediately.

Easy and healthy meal prep recipes that will keep you fueled throughout week! One of my favorites is this Mediterranean chickpea salad. Enjoy!

40+ Best Meal Prep Recipes

cucumber (diced)

red bell pepper (diced)

cherry tomatoes (halved)

red onion (diced)

oz feta cheese (crumbled)

parsley

lemon vinaigrette (you can use

Add all of the ingredients to a mixing bowl.

Pour and Stir

Pour the lemon vinaigrette into the salad and give it all a stir until combined.

Serve

Transfer the salad to a large bowl and serve it right away or store in the fridge for meal prep.

Tender baked sweet potatoes smothered with turkey and bean chili, then topped with melty cheddar. Turkey Chili Smothered Sweet Potatoes are an easy dinner!

Turkey Chili Smothered Sweet Potatoes

olive oil (0.16)

lb. turkey (2.00)

onion

garlic (0.16)

15 ounces. can diced tomatoes (0.59)

tomato paste (1/2 of a 6 ounces. can) (0.25)

15 ounces. can black beans (0.79)

Tbsp chili powder (0.30)

tsp dried oregano (0.05)

tsp ground cumin (0.05)

water (0.00)

(0.02)

small sweet potatoes (3/4 lb. each) (3.94)

cheddar cheese (0.43)

Cilantro onions

Preheat the oven to 400ºF. Wash the sweet potatoes well, then prick the skins several times with a fork. Place the sweet potatoes on a baking sheet or in a baking dish and bake for 60 minutes, or until soft and oozing from the fork holes.

While the sweet potatoes are baking, prepare the small batch of chili. Add the ground turkey and olive oil to a large pot. Sauté the turkey over medium heat. While the turkey is cooking, dice the yellow onion and mince the garlic. Add the onions and garlic to the pot and continue to sauté until the onions are soft and translucent.

Drain the beans and add them to the pot along with the diced tomatoes (with juices), tomato paste, chili powder, oregano, cumin, and water. Stir to combine. Allow the chili to come up to a simmer, then reduce the heat and let simmer until the sweet potatoes have finished baking, stirring occasionally. Taste and add salt to taste (about 1/2 tsp).

Once the sweet potatoes are finished baking, carefully slice each one open lengthwise and slightly mash the insides. Spoon about 3/4 cup chili over each potato, then top with 2 Tbsp shredded cheddar. Return the potatoes to the oven for a few minutes to melt the cheese. Top with cilantro or sliced green onions just before serving.

This Bbq Chicken Salad Recipe is great for summertime lunches and meal prepping. Chicken salad flavored with barbecue sauce is fantastic in wraps, sandwiches or with crackers.

Bbq Chicken Salad Recipe

Chicken

Celery Stalks - chopped/sliced

Cup Thinly Sliced Red Onion

Red Pepper - seeded, chopped

1/2-3/4 Cup Mayonnaise (to preference)

5-6 Tablespoons Bbq Sauce

Brown Mustard

Salt/Pepper

Parsley

Air fryer furikake salmon is the perfect weeknight dinner. This quick and easy recipe takes only four ingredients and 10 minutes to make. Tender, juicy, flaky pieces of salmon sure to please.

Air Fryer Furikake Salmon Recipe

mayonnaise

shoyu

salmon fillet

salt and pepper

furikake

Preheat air fryer to 400F.

In a small bowl add mayonnaise and shoyu....

In a small bowl add mayonnaise and shoyu. Mix until well combined and set aside.

Pat dry salmon fillet. Add salt and pepper...

Pat dry salmon fillet. Add salt and pepper to both sides of the fillet. Place skin side down if you are opting to cook with the skin intact.

Add the mayonnaise shoyu mixture in an even...

Add the mayonnaise shoyu mixture in an even layer on top of the salmon. Sprinkle furikake over the mayonnaise.

Spray air fryer basket with non stick cooking...

Spray air fryer basket with non stick cooking spray. Place the salmon fillet in skin side down. Cook for 8-10 minutes or until salmon is flaky and cooked through. Enjoy!

https://www.youtube.com/watch?v=1oWlN71kQsw

Air fryer furikake salmon is the perfect weeknight dinner. This quick and easy recipe takes only four ingredients and 10 minutes to make. Tender, juicy, flaky pieces of salmon sure to please.

Follow along as I show you how to make AIR FRYER FURIKAKE SALMON.

Find recipe details at https://keepingitrelle.com/

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Air Fryer Furikake Salmon Recipe
Ingredients:
1/2 cup mayonnaise
1 tablespoon shoyu
1 pound salmon fillet
salt and pepper to taste
2 tablespoon furikake

Directions:
Preheat air fryer to 400F.
In a small bowl add mayonnaise and shoyu. Mix until well combined and set aside.
Pat dry salmon fillet. Add salt and pepper to both sides of the fillet. Place skin side down if you are opting to cook with the skin intact. 
Add the mayonnaise shoyu mixture in an even layer on top of the salmon. Sprinkle furikake over the mayonnaise.
Spray air fryer basket with non stick cooking spray. Place the salmon fillet in skin side down. Cook for 8-10 minutes or until salmon is flaky and cooked through. Enjoy!

For nutrition information or to print the recipe please visit my blog in the link above.

#keepingitrelle #airfryer #salmon

4 Ingredient 15 minute AIR FRYER FURIKAKE SALMON RECIPE | Keeping It Relle

This Sweet and Sour Chicken is tender and crispy with bell peppers and pineapple in an irresistible sweet and sour sauce. It's ready in just 20 minutes and makes a quick weeknight dinner that's so much better than takeout from Chinese restaurants!

Sweet and Sour Chicken Meal Prep

chicken breasts (cubed)

cornstarch

egg (lightly beaten)

flour

vegetable oil

red bell pepper

green bell pepper

pineapple chunks

vinegar

sugar (or honey)

ketchup

soy sauce (low sodium recommended)

water

rice

In a medium bowl, whisk together the vinegar, sugar, ketchup, soy sauce and water. Set aside.

Place cornstarch in a ziplock bag. Add chicken and shake to coat evenly.&nbsp;

In a small bowl, add the beaten egg. In another bowl, add the flour. Set aside along with a wire cooling rack.

Place a large skillet over medium-high heat. Add oil and heat to&nbsp;350˚F until almost smoking.

Dip 6-8 pieces of chicken into the egg, and then the flour. Shake off excess and add to the oil.

Fry 2-3 minutes until golden and crispy, and remove to the rack with a slotted spoon. Repeat for the remaining chicken pieces.

Remove and drain oil. Set aside.

Add onion, bell peppers and pineapple to the pan. Sauté for about 2 minutes until slightly softened.

Add the reserved sauce mixture and bring to boil.

Add in the cooked chicken pieces and stir to coat evenly with the sauce.&nbsp;Serve and enjoy!

Looking for some trader joe's meal prep ideas? This ground turkey meal prep bowl recipe is so EASY + HEALTHY and takes just 15 minutes to make! 

Ground Turkey Meal Prep Bowls Recipe (4 Trader Joe's Ingredients)

ground turkey (not extra lean)

garlic, divided

frozen quinoa (fully cooked, microwavable)

baby broccoli

spicy peanut vinaigrette

Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Add turkey and garlic to pan. Cook for about 6-8 minutes, or until fully cooked, breaking up turkey with a spatula or back of a wooden spoon. Season with 1/2 teaspoon of the salt and a pinch of black pepper. 

Transfer turkey to a bowl or plate and wipe out pan. Heat remaining 1 tablespoon of olive oil in same pan over high heat. Add baby broccoli and garlic to pan. Stir and cook for about 2 minutes, until slightly brown. Carefully pour in 1/8 cup water into the pan and cover. Turn down heat to medium-high and cook for another 4-6 minutes, until broccoli is tender. 

Divide quinoa, turkey, and baby broccoli into 4 containers. Serve with spicy peanut vinaigrette. (I used about 1-2 tablespoons per bowl.) 

Store in the refrigerator, when ready to eat, heat in microwave until hot and drizzle with dressing. 
 

https://content.jwplatform.com/videos/2UGNXFtM.mp4

Did your favorite frozen Trader Joe’s item make the list?

23 BEST Trader Joe’s Frozen Foods

These Buffalo Turkey Meatballs are the perfect dinner solution for any night of the week and make delicious meal prep bowls to help power you through the week. Made with simple ingredients like ground turkey instead of ground beef and Greek yogurt instead of mayonnaise, these little balls of flavor are guaranteed to be a family favorite- so make extra ;)

Buffalo Turkey Meatballs with Easy Meal Prep Bowls

Foster Farms Organic Ground Turkey

breadcrumbs

garlic (minced)

red onion (finely diced)

salt

black pepper

Italian seasoning

onion powder

onions

chives (to garnish)

Greek Yogurt

butter (melted)

rice squash

Lettuce/cabbage

Carrot + Celery sticks

Ranch/Blue cheese dressing

Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper and set aside.

In a large bowl add the Foster Farms Organic Ground Turkey, Panko breadcrumbs, eggs, garlic, chopped red onion, salt, black pepper, Italian seasoning, onion powder, and green onions. Using clean hands (or a mixing spoon), work the ingredients together until fully combined.

Roll the combined ground turkey mixture together into approximately 1 1/2-inch meatballs. Repeat this process until all mixture has been used, creating approximately 32 meatballs.

Place meatballs onto the prepared baking sheet and bake for approximately 25 minutes, or until outside is golden, cooked and internal temperature registers 160 degrees.

For the Meatballs

In a medium bowl combine the hot sauce and melted butter. Once combined, stir in the Greek yogurt. Set aside in the refrigerator until ready to use.

For the Buffalo Sauce

Remove the meatballs from the oven and allow them to cool for 3-4 minutes before transferring to a large bowl. Gently toss to coat the meatballs with half the buffalo sauce mixture and garnish with fresh chopped chives, if desired. Serve with noodles, rice, or (shown here) spaghetti squash.

For the meal prep bowls- Add the desired amount of spaghetti squash, salad, and&nbsp;Buffalo Turkey Meatballs to reusable lunch containers. I added approximately 1 cup cooked spaghetti squash, 5 meatballs, and 1/2 cup salad. Drizzle the meatballs with additional Buffalo sauce and pack with a side of Ranch Dressing or Blue Cheese Dressing, if desired. In&nbsp;separate&nbsp;ziplock bags, pack a handful of carrot and celery sticks. Store all containers in the refrigerator until ready to enjoy.

Assembly + Meal Prep

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Top Tags

Italian Pizza Pasta Salad

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The most viewed meal prep ideas recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine