30 Healthy Meal Prep Ideas

Read Time: 14 mins

30 Healthy Meal Prep Ideas2/30 Chicken Parmesan 8 Reviews Test Kitchen Approved Cheesy Chicken Parmigiana Recipe photo by Emily Davis for Taste of Home Total Time 40 min Servings 2 servings Go to Recipe From the Recipe Creator: My husband used to order chicken parmigiana at restaurants. Then I found this recipe in our local newspaper, adjusted it for two and began making the beloved dish at home. After more than 50 years of marriage, I still enjoy preparing his favorite recipes. —Iola Butler, Sun City, California Nutrition Facts: 1 chicken breast half: 444 calories, 26g fat (8g saturated fat),

It’s a snap to throw the wraps together for a quick, healthy lunch

166mg cholesterol, 1496mg sodium, 23g carbohydrate (5g sugars, 3g fiber), 29g protein. 3/30 Lettuce-Wrap Burgers 5 Reviews Test Kitchen Approved ELLIE CROWLEY FOR TASTE OF HOME Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: These fresh flavors blend like a dream. It’s a snap to throw the wraps together for a quick, healthy lunch. The burgers can also be served on buns if you like. —Rachelle McCalla, Atlantic, Iowa Nutrition Facts: 2 wraps: 252 calories, 15g fat (5g saturated fat), 78mg cholesterol, 518mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges:

3 lean meat, 2 fat

3 lean meat, 2 fat. 4/30 Moroccan Chickpea Stew 5 Reviews Test Kitchen Approved Easy Moroccan Chickpea Stew Recipe photo by Eric Kleinberg for Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: When I’m invited to a potluck, I easily double or triple this healthy Moroccan chickpea stew to treat the crowd to an exotic dish of enticing, bold flavors. —Heather Demeritte, Scottsdale, Arizona Nutrition Facts: 1-1/2 cups: 217 calories, 6g fat (1g saturated fat), 0 cholesterol, 455mg sodium, 38g carbohydrate (11g sugars, 9g fiber), 7g protein. 5/30 Quinoa Patties 5

This is an easy and delicious vegetarian burger option that you must try

Reviews Test Kitchen Approved Cumin Quinoa Patties Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Enjoy! —Beth Klein, Arlington, Virginia Nutrition Facts: 2 patties: 235 calories,

Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat

10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat. 6/30 Chicken Quinoa Bowl 3 Reviews Test Kitchen Approved Chicken Quinoa Bowls with Balsamic Dressing Recipe photo by Diana Rattray for Taste of Home Total Time 40 min Servings 2 servings Go to Recipe From the Recipe Creator: I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina Nutrition Facts:

Refreshing and versatile, it works with any kind of nut or dried fruit

1 serving: 491 calories, 21g fat (5g saturated fat), 101mg cholesterol, 715mg sodium, 35g carbohydrate (12g sugars, 6g fiber), 42g protein. 7/30 Brussels Sprouts & Quinoa Salad 2 Reviews Contest Winner Test Kitchen Approved Brussels Sprouts & Quinoa Salad Recipe photo by Taste of Home Total Time 35 min Servings 6 servings Go to Recipe From the Recipe Creator: With Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California Nutrition Facts: 2/3 cup: 286 calories,

Diabetic Exchanges: 2 starch, 2 fat

15g fat (2g saturated fat), 0 cholesterol, 206mg sodium, 34g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat. 8/30 Spiced-Up Healthy Soup 16 Reviews Test Kitchen Approved TASTE OF HOME Total Time 55 min Servings 14 servings (3-1/2 quarts) Go to Recipe From the Recipe Creator: “This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” Diane Tayman — Dixon, Illinois Nutrition Facts: 1 cup: 156 calories, 3g fat (0 saturated fat), 9mg cholesterol, 601mg sodium, 21g carbohydrate (4g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 1 starch,

1 lean meat, 1 vegetable, 1/2 fat

1 lean meat, 1 vegetable, 1/2 fat. 9/30 BLT Quinoa Bowls 3 Reviews Contest Winner Test Kitchen Approved BLT Quinoa Bowls Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe From the Recipe Creator: I absolutely love a BLT with sliced avocado and an egg. Recently, I’ve been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah Nutrition Facts: 1 serving: 446 calories, 28g fat (5g saturated fat), 194mg cholesterol, 228mg sodium, 33g carbohydrate (2g sugars, 6g

fiber), 17g protein

fiber), 17g protein. 10/30 Healthy Chicken Dumpling Soup 25 Reviews Healthy Chicken Dumpling Soup Recipe photo by Taste of Home Total Time 1 hour 5 min Servings 4 servings Go to Recipe From the Recipe Creator: My husband was fooled with this low-fat recipe and I’m sure your family will be, too! A savory broth, hearty chicken and rich dumplings all add up to comforting flavor. —Brenda White of Morrison, Illinois Nutrition Facts: 1-1/2 cups: 363 calories, 4g fat (2g saturated fat), 73mg cholesterol, 900mg sodium, 39g carbohydrate (0 sugars, 4g fiber), 42g protein. 11/30 Fajita in a Bowl 9

Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Pull out the skewers and take a stab at grilling peppers, onions and corn for an awesome steak salad that’s all summer and smoke. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 1 serving: 351 calories, 14g fat (5g saturated fat), 54mg cholesterol, 862mg sodium, 33g carbohydrate (16g sugars, 7g fiber), 28g protein. 12/30 Lemony Turkey Rice Soup 12 Reviews Test Kitchen Approved ALEJANDRO MONFORT FOR TASTE OF HOME Total Time 30 min Servings 8 servings (2 quarts)

Lemon and cilantro add a deliciously different twist to turkey soup

Go to Recipe From the Recipe Creator: While growing up in Texas, I spent a lot of time helping my grandma cook. Lemon and cilantro add a deliciously different twist to turkey soup. —Margarita Cuellar, East Chicago, Indiana Nutrition Facts: 1 cup: 166 calories, 4g fat (1g saturated fat), 42mg cholesterol, 1047mg sodium, 17g carbohydrate (1g sugars, 1g fiber), 13g protein. 13/30 Vegetable Meat Loaf 5 Reviews Test Kitchen Approved Taste of Home Total Time 55 min Servings 2 servings Go to Recipe From the Recipe Creator: I’m not big on leftovers, so I’ve pared down my recipes to serve

It’s great served with cheddar-topped baked potatoes

two. This meat loaf is simple and quick to prepare, plus it helps you eat your veggies. It’s great served with cheddar-topped baked potatoes. —Judi Brinegar, Liberty, North Carolina Nutrition Facts: 1 piece: 330 calories, 16g fat (6g saturated fat), 163mg cholesterol, 1349mg sodium, 20g carbohydrate (10g sugars, 1g fiber), 25g protein. 14/30 Black Beans and Pasta 27 Reviews Test Kitchen Approved Vegetarian Black Bean Pasta Recipe photo by Isabella Cassini Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: This black bean pasta was something I created as a teenager, back when I was

a vegetarian

a vegetarian. Now that my daughter doesn’t eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon Nutrition Facts: 1-1/4 cups: 255 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 45g carbohydrate (4g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat. 15/30 Mediterranean Cobb Salad 7 Reviews Test Kitchen Approved Total Time 1 hour 5 min Servings 10 servings Go to Recipe From the Recipe Creator: I’m a huge fan of taking classic dishes and adding some flair to them. I also like to change up heavier

dishes, like the classic Cobb salad

dishes, like the classic Cobb salad. I’ve replaced typical chicken with crunchy falafel that’s just as satisfying. —Jenn Tidwell, Fair Oaks, California Nutrition Facts: 1 cup: 258 calories, 18g fat (5g saturated fat), 83mg cholesterol, 687mg sodium, 15g carbohydrate (3g sugars, 5g fiber), 13g protein. 16/30 Israeli Couscous & Chicken Sausage Skillet 9 Reviews Test Kitchen Approved Israeli Couscous & Chicken Sausage Skillet Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: Our comfort food is a big plate of sausage with couscous. Add some onion, celery, a little

heat and a sprinkle of feta

heat and a sprinkle of feta. —Angela Spengler, Tampa, Florida Nutrition Facts: 1 cup: 343 calories, 10g fat (3g saturated fat), 65mg cholesterol, 694mg sodium, 41g carbohydrate (1g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat. Asian Vegetable Pasta Recipe photo by Taste of Home17/30 Asian Vegetable Pasta 11 Reviews Contest Winner Test Kitchen Approved Asian Vegetable Pasta Recipe photo by Taste of Home Total Time 20 min Servings 5 servings Go to Recipe From the Recipe Creator: A little peanut butter and a sprinkling of peanuts give this side dish plenty of flavor.

💡 Frequently Asked Questions

⭐ Expert Tips

• Include seasonal or trendy variations to keep your meals exciting.

• Highlight prep shortcuts or time-saving techniques for busy cooks.

• Consider dietary restrictions and include substitution suggestions.

✅ Key Takeaways

• These dinner ideas are perfect for impressing guests or enjoying special occasions.

• Choose recipes that match your skill level and available kitchen tools.

• Presentation and taste both contribute to a memorable dining experience.

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