quick healthy meal prep ideas

Many people do not meal prep or plan breakfast, lunch, and dinners. This is a huge mistake!

Planning ahead and even prepping your meals can help you lose weight. Not only can you pre-portion your meals, but create delicious and healthy meals for a week or two at one time.

When you preplan your breakfasts, lunch, and dinners you are more likely to stick to a healthy weight loss menu and find lasting success.

To help you on your weight loss journey, here are quick healthy meal prep ideas for breakfast, lunch, and dinner!

Quick Health Meal Prep Ideas For Breakfast

Overnight Oats

Overnight oats can be eaten alone or with other favorable options like nuts and berries. Plus, this breakfast packed full of with health benefits.

Oats support digestion and help to move things through your system with the fiber enriched grains.

If you choose nuts for your overnight oats are packed with healthy fats and protein. Berries are also nature’s superfood that gives you additional vitamins and energy boosts.

Don’t forget to grab a soy or almond milk to soak your overnight oats instead of water you can get extra protein to start your day.

quick healthy meal prep ideas


If you prefer something more hearty in the morning, then try mini frittatas. Frittatas can be premade and stored for up to three or four days.

The frittatas have the power of protein from the eggs, but can easily be substituted with a vegan option instead.

Add spinach for extra iron, peppers or any other vegetable that gives you vitamins or minerals. You can also add a protein source like Canadian bacon.

Try some of these frittata add ins for extra flavor!

  • Broccoli florets
  • Peppers
  • Tomatoes
  • Fresh herbs
  • Mushrooms
  • Asparagus
  • Feta cheese
  • Sharp Cheddar

Related Articles: 7 Day Clean Eating Meal Plan For Fast Weight Loss

How To Control Your Hunger While Dieting

16 Self-Love Weight Loss Affirmations You Need In Your Life

Breakfast Sandwiches

For healthier living, make your own breakfast sandwich’s to save money and calories.

The sandwiches are incredibly simple and use only English muffins or a whole wheat bagel, cheese, poached egg, and your choice of meat.

Make breakfast sandwiches ahead, wrap in plastic wrap, and freeze them. Thaw them overnight for a quick microwave breakfast on the go.

Bean Breakfast Burritos

You may not think of beans as part of a breakfast meal, but they come with a large amount of protein and minerals. You can use refried beans, pinto beans, kidney beans, or black beans to make a delicious breakfast burrito.

Mix them with spices, pico de gallo, or salsa along with brown rice, tomatoes, and cheese.

Again, breakfast burritos are another fast and easy option for breakfast because you can make ahead and freeze.

Egg Breakfast Muffins

Egg breakfast muffins are perfect for light breakfast eaters. To make egg muffins, simply take eggs mixed with your choice of filling (spinach, peppers, cheese, etc.) and pour into a lightly greased muffin tin (half-full).  Cook at 350 F for 24-28 minutes.

Eggs are known to boost metabolism and are considered a heathy brain food to start your morning right.  Breakfast egg muffins are a healthy alternative to a breakfast sandwich.  You can easily eat two to four mini breakfast muffins and each can be wrapped individually or in a Ziploc bag and frozen for quick healthy meal prep ideas throughout the week.

Best of all, mini breakfast muffins don’t need to be saved for just a breakfast meal.  You can also eat breakfast muffins for a healthy quick lunch as well!

Greek Yogurt and Cinnamon

If you need an energy boosting lunch look no further than Greek yogurt that gives you multiple health benefits, but is also quick and easy.

Greek yogurt is packed with protein without the added sugar of traditional yogurt. It also offers probiotics that can help boost your digestive system. Cinnamon is known to balance your blood sugar which can help when making dietary changes and if you have issues with diabetes.

While Greek yogurt and cinnamon pair well together, you can always add berries and granola for a Greek yogurt parfait.

And don’t forget you can prepare these dishes a head of time by measuring out Greek yogurt into small containers with lids and grab and go whenever you need a quick breakfast, lunch, or snack throughout the day.

Related Articles: How To Reframe Your Thoughts About Weight Loss

75 Journal Prompts For Diet And Fitness

Baked Herb Chicken And Tomatoes Recipe

Corn and Beans

Meal prep combinations of corn with black or kidney beans is a quick meal prep option. This gives you several health benefits including the protein and vitamins found in beans and glucose found in corn.

Corn and beans can be eaten by themselves, added to salads, or added to broth-based soups for healthy meals.

They can be frozen, unthawed and even sauteed!  Or don’t cook at all with these amazing corn and black bean salsa recipe!


The first type of ingredient that works great in the freezer is your veggies. Whether this is greens you tear apart and put in a container to be used for salads, or chopped celery, carrots, and corn for soup and stew, you will love having frozen veggies always on hand.

Vegetables can be purchased in bulk from health food stores or farmer’s markets and added to your freezer containers to be used later on. They don’t even need to be defrosted before adding to some meals if you don’t want to. This keeps you from having spoiled veggies.

If you prefer not to freeze vegetables you can still meal prep ahead by washing, cutting them and separating the vegetables into containers to use as a raw veggie side for lunch or a snack.


Another thing you can freeze ahead of time is fruit. Like veggies, fruit can be frozen for a long time and added right to many recipes without thawing it. The great thing about frozen fruit is that it actually thaws rather quickly for quick healthy meal plan ideas.

You can take out a small bag of frozen strawberries, keep it on the counter for a few minutes, and then add them to your Greek yogurt.

Frozen fruit like berries and bananas is also perfect for your morning smoothies!

Try some of these 35 delicious smoothie recipes!

Related Articles: Yo Yo Dieting Health Risks You Need To Know

How To Stop The Yo Yo Dieting Cycle Today

The Ultimate Lazy Keto Food Idea List


Healthy eating does not have to be difficult.  Many healthy superfoods like vegetables, fruits, and a variety of proteins can be cooked or put together ahead of time for quick healthy meal prep ideas.

You should not have to think about what you need to make in a hurry to fit your busy lifestyle.  When you think ahead and meal prep with some of the easy meals above you take the guess work out of creating healthy meals and sticking to a diet.

By having healthy breakfasts, lunches, and snacks ready on hand you assure yourself that you always have easy meals that won’t break your calorie budget if you’re trying to lose weight or just want to eat healthier.