Easy Beginner Meal Prep for Healthy Diets
This Easy Beginner Meal Prep for Healthy Diets is perfect for those starting their gluten-free journey or just looking to simplify healthy eating. With balanced ingredients, seasonal variety, and step-by-step guidance, it’s a low-stress way to prep meals that nourish and satisfy all week long.
Equipment
- baking sheet
- Rice Cooker or Medium Pot
- chef's knife
- cutting board
- Glass Storage Containers
Ingredients
Proteins
- Chicken breast or thighs cooked
- Hard-boiled eggs
- Tofu or tempeh cooked or baked
- Lentils and chickpeas cooked or canned, rinsed
- Canned tuna or salmon drained
Grains & Starches
- Brown rice cooked
- Quinoa cooked
- Gluten-free pasta cooked
- Sweet potatoes roasted or steamed
- Rolled oats for breakfast options
Veggies
- Bell peppers sliced or chopped
- Zucchini sliced
- Broccoli steamed or roasted
- Spinach or kale washed
- Carrots and cucumbers sliced for snacking or salads
Extras
- Olive oil
- Lemon juice
- Fresh herbs
- Garlic and onion
- Sea salt and spices to taste
Instructions
- Pick 2–3 dishes to prep: one protein base, one grain, and one vegetable-heavy dish. For example, roasted lemon chicken, herbed quinoa, and steamed broccoli.
- Set up prep stations by cooking method—roast all vegetables on one sheet pan, cook grains in a pot or rice cooker, and prep proteins separately. Batch-prep sauces if desired.
- Cook in large batches. For example, cook a full pot of rice for both grain bowls and stir-fries. Pre-chop vegetables for salads or sautés.
- Store in BPA-free containers with tight lids. Let food cool before sealing to maintain freshness. Label with prep date.
- Reheat meals in a skillet or oven for best texture, or use a microwave in short intervals, stirring often.
Notes
Start small, prep just lunches or dinners for 3 days. Choose meals with similar ingredients to save time. Use seasonal produce like pumpkin, apples, or kale. Make prep time enjoyable with music or candles.
Nutrition
Calories: 400kcalCarbohydrates: 35gProtein: 25gFat: 18gSaturated Fat: 3gCholesterol: 50mgSodium: 300mgPotassium: 700mgFiber: 6gSugar: 4gVitamin A: 8000IUVitamin C: 60mgCalcium: 90mgIron: 4mg
Tried this recipe?Let us know how it was!