Fitness
The 9 Best Meal Prep Recipes, According To Fitness Experts
Once fall is in full swing, not everyone has the time or energy to make complex meals every day. But relying on takeout often comes with a sacrifice: nutrition.
That’s why meal prepping is beloved by health experts everywhere. Prepping nutritious foods in large batches means that you can save yourself the extra effort of cooking meals for the rest of the week. Whether you want a grab-and-go breakfast, a healthy lunch to bring to work, or a ready-to-eat dinner waiting for when you get home, there are plenty of meal prep recipes that fit your lifestyle and health goals.
We consulted dietitians, nutritionists, and fitness experts to share their favorite recipes for meal prepping. Here are nine recipes that are easy, satisfying, and packed with all the nutrients you need to get through the day.
Soup is one of the easiest types of recipes to scale, which means you can stretch one pot for several meals over time. “Fall is upon us and many of us are left feeling extra tired in the cooler weather,” says Angel Luk, registered dietitian and nutritionist. “Making a big pot of soup that can be frozen into ‘ready to heat’ homemade meals will not only be comforting, but help us save money for holidays around the corner.”
If your nutrition goals specifically target getting all of your sources of nutrients in one meal, you can’t go wrong with a bowl. “It’s perfect for a balanced lunch with lean protein and veggies,” says Chris Pruitt, certified personal trainer and CEO of WorkoutHealthy.com. “These meals are easy to prep and perfect for anyone focused on fitness and staying fueled.”
Making meals for the week doesn’t need to be a giant project, which is why Tejal Parekh, registered and licensed dietitian with The Mesothelioma Center, loves using just one pan. “Sheet pan recipes are perfect because everything goes in the oven, and using one pan makes for easy clean up,” she says. Parekh loves getting vitamin A and antioxidants from zucchini and squash. “To make meal prep easier, you can roast an extra sheet of veggies to use the next day.”
Overnight oats are a favorite for many nutrition experts, and it’s easy to understand why. “Oats and chia seeds are a great source of fiber, which keeps you fuller for longer, and if you are looking to add more protein, top it with peanut butter or mix some protein powder into the base recipe.” Parekh says. Nicole Ibarra, registered dietitian and nutrition consultant, loves that it can come together in under five minutes. “Sometimes I’ll have overnight oats cold or I’ll reheat it 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 is sure to please,” Luk says. “In about 15 minutes, you’ll have a hot meal made with heart healthy ingredients, plus additional servings for meals ahead if you choose to air fry more filets at the same time.”
Registered dietitian Meghan Pendleton loves to meal prep breakfasts to have on-the-go options in the morning. “l pick breakfasts that are high in protein and fiber to help keep me full until lunchtime,” she says.”I would make a breakfast like this that can be easily microwaved, and would use a high-fiber tortilla.”
Sure, you could head to Starbucks every morning for breakfast. But making egg bites at home is easier, cheaper, and more customizable. “The eggs and cottage cheese in this recipe make it a high protein breakfast or snack at any time,” says Parekh. “And because they can be kept in the refrigerator for up to 3 days, a tray of 12 bites is the perfect meal prep item.”
“Bean salads are a hearty, simple way to enjoy veggies, fiber, and protein,” says Avery Zenker, Registered Dietitian at Everflex Fitness. “You can add them to a bowl or wrap, as a side, or enjoy on its own.” Our Mediterranean chickpea salad is particularly versatile for different types of meals.
Lindsay Malone, Adjunct Professor of Nutrition at Case Western Reserve University’s School of Medicine, loves the adaptability of making bowls for meal prep. One of her favorites is our peanut chicken protein bowl. Malone recommends a variety of swaps depending on your nutrition goals, like swapping avocado for sliced cucumber, making it nut allergy friendly with sunflower seed butter, or even using cauliflower rice for a low-carb alternative. “You can make these bowls and assemble fully ahead of time or batch prep ingredients and store them separately,” she says.
Expertise: TikTok Trends, Drinks, Pop Culture
Education: B.A. in Journalism and B.S. in Communications from NYU, Culinary Arts degree from The Institute of Culinary Education
About Me: As an associate editor at Delish, Gabby works on everything from features to recipes to content on our social media channels. Before joining the team, she wrote for StarChefs Rising Stars Magazine, Mashed, and Food52. When she’s not developing cocktail recipes, she’s making cocktail-inspired dishes like and . Her features cover online trends like the , rank everything from to , and answer some of your most pressing food safety questions. You can also find her posting content on Delish’s TikTok, including her about cooking like influencer Nara Smith that garnered over 3M combined views. She loves eating spicy food, collecting cookbooks, and adding a mountain of Parmesan to any dish she can.
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