Meal prep is a great way to have all of your food ready for the week, enabling you to make healthy choices, and save money while you’re at it! Not only does it keep you on track with your fitness goals, but it saves a lot of time. Imagine coming home after a long day of work, your meal already planned and ready to assemble in mere minutes. Does it sound too good to be true? Don’t worry, that’s why we’re here to send you Weekly Meal Prep inspo every week to get you in the kitchen!

We’ll give you a set of ingredients to work with every week and include seasonal recommendations, when possible. The primary goal with our weekly meal prep guide below is to help you focus your meals predominately around a new set of ingredients or theme every week. We’ll give you a plethora of creative ways to prep these ingredients to create healthy, quick, easy and tasty recipes, so you’ll never be bored.


This week we’re helping you meet healthy goals with idea for stir-fry, veggie soups, grain-based meals, and winter fruits!

1. Stir-Fry

Broccoli and Portobello Beef

Image Source: Broccoli and Portobello ‘Beef’

When making goals for healthy dinners and meals for the new year, you want to eat things that have plenty of nutrients and are satisfying and filling enough to not make you crave lots of excess junk food! Stir-fry is a great way to get in some vegetables, protein, and some grains as well for a good balance of vitamins and lots of tasty flavor. You can customize and vary recipes to your liking, adding whatever veggies you have on hand. Not to mention that you can prep all these in large amounts and have leftovers for lunch all week. To get you started, try this Broccoli and Portobello ‘Beef’ from Angel McNall that serves up lots of classic flavors to satisfy that takeout craving.

Looking for a new vegetable to incorporate into your diet in the new year? If you haven’t already, try bok choy! A delicious green that has plenty of vitamins, you’ll love it in this Bok Choy With Shiitake Mushrooms from Raymund Macaalay, or this Baby Bok Choy Stir-Fry with Seitan from Dawn Kriss that also offers up some extra protein from the seitan. If you prefer tempeh as your protein of choice, no problem – this Stir-Fried Tempeh With Orange Sauce from Nutritious Delicious: Turbocharge Your Favorite Recipes With 50 Everyday Superfoods will be right up your alley!


2. Veggie Soups

Pasta e Fagioli

Image Source: Pasta e Fagioli

Similarly to stir fry, soups and stews are an awesome way to get a large amount of vegetables in as well as some protein. Cook up a huge pot of tasty soup on a Sunday and have some warm and tasty meals all week – it’ll be the best thing to come home to after a long day, especially in chilly January. Soup also tends to freeze well, so it can stay good for a long time. One of our favorites is a dish that is called pasta but feels like a comforting and nourishing soup – this Pasta e Fagioli from Back to the Cutting Board by Christina Pirello!

Try out soup recipes that are packed full of veggies to help you reach your healthy meal goals for 2019. This satisfying Hearty Autumn Soup from Julie Zimmer will make your resolutions feel more like a treat than a chore. On a busy day, throw together the ingredients for this Slow-Cooker Minestrone from Sabrina Estafo! For a heartier stew rather than a soup, make this Green Bean, Potato and Carrot Stew from Alenoosh Matakupan.

3. Grain Dishes

Barley, Lentil, and Herb-Roasted Butternut Squash-Stuffed Eggplant

Image Source: Barley, Lentil, and Herb-Roasted Butternut Squash-Stuffed Eggplant


Eating healthy is also about eating things that are nice and filling so that you don’t find yourself eating more empty foods that have no nutritional value. A great way to have a filling meal is to incorporate grains into your dishes. Grains also keep well in the fridge for a few days, so they’re great for meal prep! Vary your grains so that you don’t get bored, starting with a great one especially for the cold weather – barley. For a wonderful barley recipe, try this Barley, Lentil, and Herb-Roasted Butternut Squash-Stuffed Eggplant from Frankie DeNell.

Another awesome cold weather grain is found in this Lemon-Ginger Farro Salad With Pomegranate and Pistachios from Jackie Newgent. Or, change up your classic quinoa by making this Roasted Brussels Sprouts Quinoa Salad with Pistachio Gremolata from Medha Swaminathan. A well-loved grain for a reason, rice gets a warm and nourishing take in this Warming Italian Rice Bowl from Kristina Humphreys!


4. Winter Fruits

Image Source: Pear Salad With Crispy Chickpea Croutons

While most people enjoy fruits more in the summer, they’re also important in the winter! Winter fruits are delicious, and have important vitamins and nutrients that are a part of a healthy balanced diet. They balance out heartier cold-weather flavors, while adding a bit of healthy brightness and sweetness. This Pear Salad With Crispy Chickpea Croutons is a fantastic combinations of cold weather flavors with plenty of nutrients.

While you may not think of smoothies in the winter, they can incorporate winter fruits in a way that can kickstart your day on a healthy note. Try out this Pomegranate Beet Citrus Smoothie With Mint and Ginger from Viktoria Radichkova to see how! For an easy way to get more fruits in your breakfast, on your sandwich, or however else you like, make Molly Patrick‘s Simple Chia Berry Spread. For a fruit dish that tastes like a treat or a dessert, check out these Healthy Apple Muffins from Hayley Canning.

Hopefully with all of these ideas, you’re all set for your weekly meal prep this week! If you still need ideas or want to try other ingredients, check out our Meal Prep Archives for a variety of ingredients and awesome ways to utilize them for delicious and nutritious meals. For more meal inspiration, check out our Food Monster App. With over 10,000 recipes right in the palm of your hand, you’ll always have something delicious and new to try. It’s available for both Android and iPhone, and can also be found on Instagram and Facebook. Full of allergy-friendly recipes, subscribers gain access to new recipes every day. Check it out!


Lead Image Source: Pasta e Fagioli