38 Weekly Meal Prep Ideas from Registered Dietitians

Sharing real life examples and recipes of Weekly Meal Prep ideas from Registered Dietitians to make life easier in the kitchen.

I recently asked my Registered Dietitian friends to share examples of what they actually Meal Prep in their own kitchens for themselves and their family. Check out their weekly meal prep ideas for some time saving tips when it comes to meal time.

Meal Prep Tips to Get You Started

The term “meal prep” can mean many different things to different people. To me, it simply means preparing some food in advance to help make meal time easier or quicker. I truly believe that it doesn’t have to take hours to complete or that you have to make entire meals all at one time.

I am a firm believer that meal prep can take as long or short as you make it. Check Out – Mediterranean Diet Meals that can be Prepped in 15 minutes, 30 minutes or 1 hour.

There are also many Myths About Meal Prep out there that we hope to clear up. For example, you don’t have to prep entire meals. Just because you meal prep doesn’t mean you have to eat the same thing over and over. Sometimes I only meal prep snacks. Other times I include parts of a meal – like a big batch of grains or chopped veggies. They aren’t entire meals but they make putting meals together much easier.

Look at your week and determine where you have the least amount of time to prepare a meal, then try prepping a few things for those moments
Determine where you struggle most with needing something fast – is it breakfast? lunch? dinner? need a few healthy snacks? Start there
Start small, don’t burn yourself out on meal prep by spending 6 hours in the kitchen prepping entire meals that you might not need/eat

What RDs Meal Prep in their Own Homes

Many people would be surprised that Registered Dietitians love food! Good food. Food that makes you excited, joyful, and clap your hands in appreciation. We often get accused of only eating salads or grilled chicken. A huge misconception.

We also realize the advantage of meal prepping a little bit each week in anticipation of hectic schedules. I asked my Registered Dietitian friends to share what kinds of things they pulled together each week and I loved their suggestions.

What Brynn from The Domestic Dietitian meal preps –

hardboiled eggs – for a quick snack, easy breakfast, or to add to sandwiches or salads
wash and slice fruit – making it easier to grab and go on busy days
a homemade vinaigrette dressing to pour over salads or add to roasted veggies
prep a big batch of grains (rice, quinoa, couscous, etc) to make easy side dishes or the base of a salad
grill up some chicken to add protein to salads, sandwiches or just as part of quick meal

Sarah at Bucket List Tummy preps “a bunch of oatmeal/energy bites each week because they are easy for grab and go, have a balance of carb, protein and fat and are great for kids too”!

Tejal, a Plant Focused RD says “I pre soak my lentils and beans and put them to sprout, so during weekdays I can just toss my seasoning and spices in the Instapot with beans/lentils, set delay start and warm dinner is ready when I am home”

Check out TejRD on Instagram for even more great tips!

Rebecca, from Nourish Nutrition Blog, says she “likes to prep pasta/sauces, especially when I have leftover tomatoes or herbs”.

Here’s what she makes when she has leftover basil & spinach – Pistachio Pasta Sauce

38 Weekly Meal Prep Ideas from Registered Dietitians - Mediterranean Diet (5)

Kelly, the amazing RD behind Kelly Jones Nutrition says she “loves prepping copycat Chipotle bowls since they can be eaten for lunch or dinner during the week, but if plans change I can always throw them in the freezer to use during a busier week when I didn’t have a chance to prep”. Check out her Homemade Chipotle Softritas Bowl recipe

Bri from the Frugal Minimalist Kitchen takes a minimalist approach to meal prep. She likes to “wash and chop kale in advance because it is so easy to grab a handful and quickly add to a recipes like soups, salads, and stir frys. I put it in a large jar with a towel to absorb excess moisture and it lasts several weeks in the fridge”!

Shena from Peace & Nutrition likes to “chop veggies in advance to save a bit of time. Easily store it for use in omelettes, quesadillas, or take along lunches”.

KeyVion Miller, RDN Food & Nutrition Blogger of The Miller’s Kitchen gave this great suggestion – she “loves to do big batches of brown rice and freeze it! It’s so convenient to just open the freezer, heat the rice in the microwave and add to whatever protein and vegetable we’re eating. It’s saved me many nights”!

Judy from Live Best has lots of great tips for meal prep. “Set the oven to 350° F. to toast nuts, bake oatmeal, roast vegetables, bake potatoes or chicken. Potatoes can be reheated and topped with broccoli and cheese or chili. Add chicken to salads or casseroles, or layered on a sandwich”. Judy also recommends pre-chopping veggies for side dishes, snacks and lunches and “blend bean dip, artichoke jalapeño dip, or hummus for a high-fiber snack that’s ready when hunger strikes. Pack it with veggies and whole-grain crackers for lunch”.

Check out her Peruvian Quinoa Vegetable Soup recipe for a great meal prep option.

Kristi, RDN from Carrots and Cookies meal preps a lot of save time during the week. “Pancakes, muffins, and waffles (make and freeze), plain shredded chicken (to use for chicken salads, enchiladas, casseroles, etc), taco seasoning (yum!!), green beans (I blanch them to serve either alone with dip, cut up for pasta salad, or use to make quick garlic green beans as a side), ground Turkey to use as taco meat, in lasagna, or chili. I also freeze kale-it is easy to crumble when frozen and can be added to everything from eggs, and soups, to smoothies”!

Moushumi Mukherjee, MS, RDN says she “always make chutneys as a meal prep tool and to use them in various recipes”. Check out her Avocado Chutney Pizza recipe

Hope Warshaw, RD and Diabetes Educator is no stranger to meal prep, she’s been doing it for years now. Her meal prep includes “weekly chopping of “veggies accessories” for salads and cut up fruit for breakfast fruit bowl with yogurt. Simplifies eating salads and getting in a couple servings of fruit/day”.

Specific Recipes perfect for Meal Prep

In addition to the above general tips and ideas, we are also sharing some specific Meal Prep Ideas and Recipes. All categorized by meal type, to make it meet your needs.

Breakfast Meal Prep Recipes

Egg Muffin Cups – a fun way to have your eggs on the go during busy mornings
Peanut Butter Banana Protein Baked Oatmeal from Nutrition Starring You is a protein and fiber packed way to start the day. Bonus points – it can be made the day before
Big Batch Protein Muffins from Smart Nutrition – this recipe makes 60 muffins that are great for a quick grab & go breakfast filled with fiber and protein
Oatmeal Raisin Cookie Oatmeal from Zest Nutrition Service – I think we can all appreciate those extra 10 minutes saved on weekday mornings from this delicious meal prep
Greek Yogurt Bowls – pre-slicing fruit or toasting some almonds makes these delicious breakfast bowls come together quickly

Lunch Meal Prep Recipes

Greek Chicken Bowls – a delicious and handy meal for a filling lunch
Moroccan Chickpea Bowls from Kara Lydon Nutrition – packed with veggies, grains and plant based protein
Cranberry Walnut Chicken Salad from Monica Nedeff – a pantry staple and easy meal prep idea for lunch
Buffalo Chicken Rice Bowl from A Grateful Meal
Mediterranean Chicken Salad from Hoorah to Health – quick and easy, just 15 min!
Vegan Power Bowl with Maple Dijon Dressing from Amy Gorin Nutrition – a one bowl meal that’s super filling and packed with flavor
Meal Prep Bowls with Greek Turkey Meatballs from The Healthy Toast – a healthy opportunity for a quick lunch
Quinoa Power Bowl with Lemony Hummus Dressing by Chelsea Dishes – a completely customizable meal prep lunch

Dinner Meal Prep Ideas

Kale and Sweet Potato Mac & Cheese from Bucket List Tummy – a recipe that’s quick and easy reheat during busy weeknights
Chili Sin Carne from Peace & Nutrition – the ultimate prep in advance soup that cooks in the crock pot and delivers great leftovers all week long
Zucchini Pizza Casserole from Hoorah to Health – a family friendly dinner for any night of the week
These Greek Turkey Meatballs from Sarah Gold Nutrition are the perfect recipe to make a double batch and freeze for leftovers.
Arroz Colorido – Colorful Mexican Rice from Melissa Traub – the perfect way to get ahead of family meals for the week
Vegetarian Lasagna Roll Ups from Champagne Nutrition – these freeze really well and make awesome leftovers
Make Ahead and Freeze Turkey Meatballs from Halsa Nutrition – great for quick dinners or hungry teens
Vegetarian Stuffed Peppers from Hoorah to Health – a great meatless option for busy days
Chrissy, from Snacking in Sneakers says these Hungarian Stuffed Cabbage Rolls are one of her favorite recipes to meal prep. Not only does the smell of them simmering on the stovetop remind her of her family cooking them while she was growing up but you can refrigerate extras for lunch or freeze them in individual servings.

We’d love to hear what kinds of things works for you when it comes to meal prep.

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Tags: meal prep, mediterranean diet resources Last modified: May 1, 2023

About the Author / Brynn McDowell

Welcome! I have found that daily life is a balancing act all on it's own, add in trying to maintain a healthy (and happy!) home and you have yourself the possibility of pure chaos. I'm here to share experiences and tips on how to create a mediterranean inspired diet and lifestyle in a hectic home.

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38 Weekly Meal Prep Ideas from Registered Dietitians - Mediterranean Diet (2024)