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 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. Use the hashtag #FoodMonsterMealPrep so we can see your creations on Instagram, and check out our Meal Prep Archives for more ideas! All of the recipes you can include in your meal plan can be found on the Food Monster App.

This week’s ingredients are lentils, quinoa and sweet potato!

1. Lentils

Indian-Spiced Lentil Soup With Creamy Coconut Milk
Image Source: Indian-Spiced Lentil Soup with Creamy Coconut Milk

Lentils are an ingredient that you definitely want to make sure you’re eating! They’re a good source of protein, iron, folate, fiber and complex carbohydrates, as well as many other important nutrients. Not to mention, they’re deliciously hearty and satisfying. Soups and stews made with lentil are sure to be nourishing, nutritious, and tasty!

If you’re wondering how to include lentils in your dishes, start off with this Indian-Spiced Lentil Soup with Creamy Coconut Milk. It looks complex, but is really just a few steps until all your ingredients are simmering together (and making your kitchen smell great). An additional bonus is that the flavors in this soup only improve over time, so you can make a big batch at the start of your week and take it with you for days after.


For classic comforting soup flavors, whip up a batch of this Red Lentil Spinach Soup. It’s simple to make and amazing to eat, perfect for when the days start to get a little chillier and you need something warm and tasty!

A helpful tool when talking meal prep and soup or stew is a pressure cooker, like with this Pressure Cooker Mexican Lentil Stew. All you have to do is pop your ingredients into the pressure cooker for 25 minutes! With spicy and complex flavors from lentils, onions, smoky paprika, fresh chiles and more, you’ll have a great stew in no time. You could also try Hearty Red Lentil and Sweet Potato Instant Pot Soup, which cooks quickly, but is recommended to sit for a few hours to allow the flavors to really combine and blend. Make this quickly on a Sunday night, and it will be perfectly ready for you to reheat and enjoy later in the week!

2. Quinoa

Quinoa and Black Bean Detox Soup
Image Source: Quinoa and Black Bean Detox Soup

There is a reason why quinoa is so popular: Not only is it a complete protein, but it’s also high in fiber, antioxidants, manganese, iron, and many other important nutrients. It also makes a great addition to soups and stews because of its hearty and filling quality.

A great way to eat quinoa is in this Quinoa and Black Bean Detox Soup. This soup is loaded with veggies but you can modify by using whatever you already have on hand: broccoli, cauliflower, bell peppers, peas, green beans, spinach, kale, and turnips would all be good, which makes this soup even easier to meal prep since you can use whatever veggies you have ready! Toss everything in a pot and get ready for a tasty meal.


Another recipe that combines quinoa with vegetables for a nutritious combination is this Healthy and Satisfying Quinoa Vegetable Soup with Microgreens. It’s packed with vitamins, but all you’ll be thinking about is how delicious it tastes!

Heading into the fall season means using all of the great fall produce, including the squash in this Roasted Butternut Squash Soup with Quinoa and Roasted Chickpeas. This recipe involves a little more prep and cooking time than some others, but make extra and have enough for several meals and it’ll be worth it! Roast extra chickpeas as well: they go great in many dishes, such as over salads, in pastas or curry dishes, and pretty much anything else you can think of.


3. Sweet Potato

Sweet Potato, Carrot, and Ginger Soup
Image Source: Sweet Potato Carrot and Ginger Soup

Sweet potatoes are rich in beta-carotene, fiber, and complex carbohydrates, as well as an abundance of vitamins, making them a great choice for the base of your meal. Wondering how to use sweet potatoes to their full potential? Try out this Sweet Potato Carrot and Ginger Soup, which is wonderfully warming from the ginger and a touch of cayenne pepper. Roasting the carrots and sweet potatoes before adding them to the soup makes for a bold and well-rounded flavor that’s perfect to prep in advance and heat up at the end of a long day.

You may have never thought of sweet potato with peanut butter before, but this African Sweet Potato Stew with Peanut Butter will change your mind. It also includes plenty of veggies, ginger, almonds, dates and curry powder for a flavor profile that is out of this world and a stew that is amazingly filling.

If your preferred soup is creamy and comforting, then look no further than Sweet Potato Carrot Coconut Thai Soup. Just cook and blend to make it smooth, and you have a rich, delicious meal that you can pack in your bag (and spend all morning looking forward to). You could also try this Chipotle Sweet Potato Soup, where quick and easy is the name of the game, but the flavor is full and balanced.

With these soup and stew recipes, you’ll be content, full, and satisfied all week long. For more meal prep ideas, make sure to visit our Meal Prep Archives! You can also download the Food Monster App, where you will find tons of other recipes that will help your skin glow. It is available on both Android and iPhone. The App features 8000+ vegan, allergy-friendly recipes with at least 10 new recipes added daily!


Lead Image Source: Sweet Potato Carrot and Ginger Soup