10 Foods You Should Prep and Refrigerate So You Can Eat Healthy All Week

Eating healthy all week is no easy feat, especially if you have a packed schedule, children, a busy job, or just don’t like doing excess kitchen duty. But healthy eating comes with so many benefits, and prepping for your meals ahead of time will keep you both healthy and sane! The best foods to prep don’t have to be time-consuming or elaborate. You want to focus on foods with fiber to keep you full, foods that will last at least 4-5 days, and meals that everyone will enjoy. The best way to do this is to make a large batch of the following foods that can all be used in a variety of ways. You can pair them with one another, use other foods with them as toppings, or use them as fillers in sandwiches, soups, wraps, and salads.

Keep these 10 foods prepped in your fridge all week, which you can prepare all in one or two hours on a weekend or one day when you get home from work. Trust us, you’ll feel better mentally and physically all week with this arsenal of healthy and tasty weapons at hand. Kiss the take-out goodbye and get in your kitchen ASAP!

1. Whole Grain Rice

Rice is superstar food to keep on hand, but it’s best to choose the whole grain brown, wild, or black instead of refined white rice or even yellow and red. Whole grain versions contain the healthiest parts of the grain, the bran, and endosperm, that come with heart-healthy benefits, fiber, and a component of antioxidants. Whole grain rice is a great salad topper, in addition to soup, can be used in place of oats for porridge at breakfast, or can easily be topped with a batch of steamed veggies for a filling, healthy lunch. Rice is also high in amino acids and healthy carbohydrates when consumed in whole-grain form.

• Pumpkin Chili With Wild Rice [Vegan, Gluten-Free]
• 15 Indian Rice Recipes For a Hearty and Delicious Meal!
• Jollof Rice: West African Rice With Harissa and Baharat [Vegan, Gluten-Free]
• Sweet Potato & Rice Casserole [Vegan]
• Kimchi Fried Rice [Vegan]

2. Roasted Veggies

Roasted veggies are great to keep on hand all week long because as they sit in the fridge, their sweetness develops and they’re also a bit easier to digest than many raw versions are. Lastly, roasted veggies are easy to cook ahead. Just pan-roast them with whatever spices and seasonings you enjoy and you’re done! You can also reheat these to use in soups, toss them onto salads, or just use them as healthy snacks when you’ve got the munchies. Try sweet potatoes, carrots, broccoli, and squash, along with beets, onions, parsnips and turnips. Here are some other creative recipes below:

• Roasted Veggie Pasta With Sage Cream Sauce [Vegan]
• 10 Easy Roasted Vegetable Dishes 
• Green Tea Soba Noodles With Roasted Vegetables and Herbs [Vegan]
• Roasted Vegetable Risotto [Vegan]
• Rustic Roasted Vegetable Pizza [Vegan]
• Roasted Vegetables with Coffee Rub Seasoning [Vegan]
• Roasted Vegetable Tacos with Lemon Garlic Aioli [Vegan]
• Red Curry with Roasted Vegetables [Vegan]

3. Quinoa

If you don’t like rice, then opt for quinoa. It not only has more protein but is also less starchy. Quinoa will also keep well all week and can be used however other grains are. Some great choices for meals include quinoa porridge, broccoli salad for lunch or dinner, or stuffed quinoa peppers as an easy weeknight dinner.

• Mini Quinoa-Chickpea Cakes [Vegan]
• Roasted Sweet Potato & Quinoa Salad [Vegan]
• Moroccan Quinoa Veggie Bowl [Vegan]
• Quinoa Lentil Meatballs [Vegan]
• Quinoa and Chickpea Burgers With Burger Sauce [Vegan]
• Quinoa Stir Fry [Vegan]
• Morrocan Style Quinoa Salad [Vegan]

4. Beans and legumes

Beans and legumes also make great foods to keep on hand if you tolerate them well. They’re a perfect ingredient in vegan chili, a terrific salad or soup ingredient, and can be used to make vegan burritos within no time. Plus, beans and legumes are great sources of iron, protei,n and fiber. If you have trouble digesting them, give them a soak before cooking, and mash them once they are cooked to aid in digestion. Below are more resources:

• Stocked Up on Dry Beans? Here’s 15 Delicious Recipes For You
• Wheat Berries, Kale, and Butter Beans Stew [Vegan]
• Boosting Your Diet with Beans for Better Health
• Brazilian Style Black Beans [Vegan, Gluten-Free]
• Green Curry with Cannellini Beans [Vegan]

5. Oats

Oats are another easy grain to prep ahead. They can get soggy if you reheat them, so instead, just soak them overnight in the fridge to enjoy as overnight oatmeal in the morning instead. Some of the benefits of consuming them this way is that they’re easier to digest, and are easy for commuters of all kinds. Below are some additional resources:

• Banana and Oats Pancakes [Vegan]
• Eggnog Overnight Oats [Vegan]
• Raspberry Overnight Oats [Vegan]
• Cherry Bakewell Overnight Oats [Vegan]
• Lemon Poppy Seed Overnight Oats [Vegan]
• Peanut Butter Jelly Overnight Oats [Vegan]
• Caramel & Coconut Latte Overnight Oats [Vegan]
• Banana Cream Pie Overnight Oats [Vegan]

6. Smoothies

It’s also a fantastic idea to prep your smoothies ahead of time. Make your own smoothie freezer prep jars so you’re ready to blend and go, OR you can even freeze your smoothies ahead of time. To do this, make a large batch at the beginning of the week and store in the freezer in mason jars. Defrost one the night before in your fridge and it will be all ready to drink by the next morning. Freezing helps lock in the nutrients that can be lost if you let smoothies sit in the fridge all week.

• 8 Refreshing Vegan Smoothies for a Nutrient Boost
• Creamy and Dreamy Dairy-Free Chocolate Milkshakes and Smoothies!
• 15 Delicious Citrus-Infused Smoothies
• 15 Berrylicious Smoothies and Smoothie Bowls
• 15 Scrumptious Plant-Based Smoothies Bowls any leftovers so crazy

7. Trail Mix

Trail mix is a terrific snack idea to prep ahead of time. One, because store-bought options always contain added sugars and oils, and/or are just too pricey. Just mix up your favorite raw nuts, seeds, and some inexpensive organic dried fruit like raisins or figs, and you’ll have an easy snack that’s also a good source of protein and fiber.

• 10 Delicious Vegan Trail Mixes
• Chocolate Trail Mix Bars [Vegan, Gluten Free]
• Chocolate Trail Mix Bars [Vegan, Gluten Free]
• No-Bake Trail Mix Popcorn Clusters [Vegan, Gluten-Free]
• Trail Mix Granola Bars [Vegan]
• Curried Cashew and Veggie Trail Mix [Vegan, Grain-Free]
• Savory Trail Mix [Vegan]

8. Batch Made Salads

Salads are another must-have for keeping on hand. They can be prepped ahead of time, just be sure not to dress them ahead of time so they don’t get soggy, but do be sure to cover them well. (Glass Pyrex storage dishes work great here.) Add some kale, spinach, romaine, tomatoes, cukes, and whatever other veggies you enjoy, give it all a good toss, and perhaps include some chopped avocado that you can use as a natural dressing. Or, prep a salad dressing for the week and carry it in individual containers for your salads so they’ll be ready to go in no time. Feel free to use some of the grains, beans, and veggies above on your batch-made salads as well.

• Spicy Mung Bean Sprouts Salad (Maewoon Sukju Namul) [Vegan]
• Nourishing Cauliflower Salad With Nuts and Seeds [Vegan]
• 15 Healthy Plant-Based Salads to Start Off the New Year Right!
• 10 Super Fantastic Meatless Fall Salads Great For The Holidays!
• 10 Plant-Based Salad Recipes to Enjoy All Winter Long!
• Festive Pomegranate Couscous Salad [Vegan]
• 15 of the Most Famous Salads Made Vegan
• Sweet Potato and Beet Salad [Vegan]

9. Sliced Fruits and Veggies

Sliced carrots, grape tomatoes, celery sticks, cucumber slices, oranges, apples, and berries all make healthy foods to keep in the fridge. If you can afford to buy them all pre-chopped or individually packaged, great. If not, just chop your own or portion them out yourself instead. These are the best to keep on hand for snacks so you’re less likely to reach for unhealthier items such as chips, cookies, and candies.

10. Chia Pudding Cups

Of course, we can’t leave out one of the best foods to keep on hand- chia pudding! Make it dessert by adding raw cacao, cocoa, and stevia, or just keep it as a healthy breakfast by using chia, berries, non-dairy mil,k and some oats if you choose. You can even add non-dairy yogurt, along with superfoods if you choose to do so. Keep your chia pudding in cups so it’s ready to go anytime you need a quick breakfast or an instant snack.

• Cherry Peanut Chia Pudding With Homemade ‘Milk’ [Vegan]
• 5-Ingredient Chia Pudding [Vegan, Gluten-Free]
• Nutrient-Dense Chocolate Raspberry Chia Pudding [Vegan]
• Pink Chia Pudding [Vegan]
• Green Chia Pudding Parfait [Vegan]

In conclusion, you can easily prep your grains in a slow cooker, pan roast your veggies, and portion out salads, snacks, and make smoothies all in an hour or two in your kitchen for the entire week. If you have any healthy meal prep tips for plant-based kitchens, be sure to let us hear them in the comments! Also, see Streamline Your Meals to One Hour a Day to Make Plant-Based Eating Easier for more quick kitchen tips!

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.

For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! You can also buy a hard or soft copy of our favorite vegan cookbooks or browse through vegan recipes on One Green Planet. And, while you are at it, we encourage you to learn about the environmental and health benefits of a plant-based diet.