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Breakfast, lunch and dinner are taken care of with these easy meal prep ideas. With only three steps or less, these recipes can also be made ahead of time, so they’re perfect for busy weeks. Plus, these dishes arehigh in fiber and low in calories—less than 575 calories and a minimum of 6 grams of fiber per serving—a combination that can help support weight loss, if that is your goal.Recipes like our Weight-Loss Cabbage Soup and Mocha Overnight Oats are nutritious and satisfying meals that can help you meet your nutritional goals.
Breakfast, lunch and dinner are taken care of with these easy meal prep ideas. With only three steps or less, these recipes can also be made ahead of time, so they’re perfect for busy weeks. Plus, these dishes arehigh in fiber and low in calories—less than 575 calories and a minimum of 6 grams of fiber per serving—a combination that can help support weight loss, if that is your goal.
Recipes like our Weight-Loss Cabbage Soup and Mocha Overnight Oats are nutritious and satisfying meals that can help you meet your nutritional goals.
01of 21Weight-Loss Cabbage SoupView RecipePhotographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek,Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.
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Weight-Loss Cabbage Soup
View Recipe
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek,
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.
02of 21Mocha Overnight OatsView RecipeGive your oatmeal an energy kick with this coffee-drink-flavored overnight oats recipe. Chocolate, walnuts, maple and cacao nibs give this healthy breakfast luxurious flavor.
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Mocha Overnight Oats
Give your oatmeal an energy kick with this coffee-drink-flavored overnight oats recipe. Chocolate, walnuts, maple and cacao nibs give this healthy breakfast luxurious flavor.
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Protein Bistro Lunch Box
04of 21Apple Cinnamon Chia PuddingView RecipeSwitch up your morning oatmeal routine with this so-easy chia pudding recipe. It’s made just like overnight oats: combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.
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Apple Cinnamon Chia Pudding
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It’s made just like overnight oats: combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.
05of 21Chopped Rainbow Salad Bowls with Peanut SauceView RecipeMake good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab and go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa or any hearty whole grain. Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.
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Chopped Rainbow Salad Bowls with Peanut Sauce
Make good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab and go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa or any hearty whole grain. Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.
06of 21Black Bean-Quinoa BowlView RecipePhotography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe GrecoThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
07of 21Meal-Prep Vegan Lettuce WrapsView RecipeFor this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.
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Meal-Prep Vegan Lettuce Wraps
For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.
08of 21Mason Jar Power Salad with Chickpeas & TunaView RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
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Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
09of 21Peanut Butter Protein Overnight OatsView RecipePowdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.
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Peanut Butter Protein Overnight Oats
Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.
10of 21Spicy Weight-Loss Cabbage SoupView RecipeBased on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.
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Spicy Weight-Loss Cabbage Soup
Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.
11of 21Quinoa & Chia Oatmeal MixView RecipeMake your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
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Quinoa & Chia Oatmeal Mix
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
12of 21Blueberry Almond Chia PuddingView RecipeSwitch up your morning oatmeal routine with this oh-so-easy chia pudding recipe. It’s made just like overnight oats—combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
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Blueberry Almond Chia Pudding
Switch up your morning oatmeal routine with this oh-so-easy chia pudding recipe. It’s made just like overnight oats—combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
13of 21Spicy Ramen Cup of NoodlesView RecipePhotographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell RoysterMake your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.
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Spicy Ramen Cup of Noodles
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.
14of 21Brussels Sprouts Salad with Crunchy ChickpeasView RecipeThis healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we use pre-shredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpeas in the healthy snacks or nuts sections at your grocery store.
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Brussels Sprouts Salad with Crunchy Chickpeas
This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we use pre-shredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpeas in the healthy snacks or nuts sections at your grocery store.
15of 21Creamy Blueberry-Pecan Overnight OatmealView RecipeThese overnight oats with Greek yogurt, blueberries and pecans are an easy, on-the-go-breakfast. If desired, reheat the oatmeal before adding the toppings.
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Creamy Blueberry-Pecan Overnight Oatmeal
These overnight oats with Greek yogurt, blueberries and pecans are an easy, on-the-go-breakfast. If desired, reheat the oatmeal before adding the toppings.
16of 21Slow-Cooker Pasta e Fagioli Soup Freezer PackView RecipeYour favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.
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Slow-Cooker Pasta e Fagioli Soup Freezer Pack
Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.
17of 21Meal-Prep Chili-Lime Chicken BowlsView RecipeSkip takeout and whip up these delicious, easy-to-make burrito bowls at home. They’re great for a fast, easy dinner or a healthy meal to pack for work throughout the week.
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Meal-Prep Chili-Lime Chicken Bowls
Skip takeout and whip up these delicious, easy-to-make burrito bowls at home. They’re great for a fast, easy dinner or a healthy meal to pack for work throughout the week.
18of 21Pumpkin Cheesecake Overnight OatsView RecipeWith pumpkin, ricotta and a little maple, this easy overnight oats recipe tastes like dessert, but it’s actually good for you! Plus, it’s perfect for a quick, on-the-go healthy breakfast.
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Pumpkin Cheesecake Overnight Oats
With pumpkin, ricotta and a little maple, this easy overnight oats recipe tastes like dessert, but it’s actually good for you! Plus, it’s perfect for a quick, on-the-go healthy breakfast.
19of 21Chhole (Chickpea Curry)View RecipeThis healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want to add a vegetable, stir in some roasted cauliflower. Serve with brown basmati rice or warm naan.
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Chhole (Chickpea Curry)
This healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want to add a vegetable, stir in some roasted cauliflower. Serve with brown basmati rice or warm naan.
20of 21Tuna & White Bean SaladView RecipeThe time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
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Tuna & White Bean Salad
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
21of 21Pumpkin Overnight OatsView RecipeMake these easy vegan overnight oats with whatever nondairy milk you have on hand. It’s a great way to use up leftover canned pumpkin—plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.
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Pumpkin Overnight Oats
Make these easy vegan overnight oats with whatever nondairy milk you have on hand. It’s a great way to use up leftover canned pumpkin—plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.
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