Meal Prep Recipes: Which Foods Are Best for Meal Prep?

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It can be a daunting task to figure out what meals to cook for the week, especially if you have more than one mouth to feed.

JOW makes mealtimes easy with our optimized shopping lists that take into account your weekly menu and the number of people in your household, but picking a week of recipes can be tough if you don’t know where to start. 

Proper meal prep can change the way you eat and make life so much easier, but which foods are the best for meal prepping? Thankfully, JOW has tons of under 30-minute recipes that can easily be prepared in advance to make your family meals a breeze. 

What Is Meal Prepping?

If you live on a tight schedule and don’t always have the time or energy to think about cooking, meal prepping may solve all your problems. 

Meal prepping is when you cook large batches of food based on unique, healthy meal prep recipes, often on a Sunday, that will last throughout the week. Whenever someone in your family is hungry, you can grab your ready-to-go portions without having to worry. Meal prep also helps you streamline your trips to the grocery store to maximize your time (or get rid of those trips entirely when you use JOW’s customizable grocery lists). 

Prepping meals for the week is a fantastic way to save time, money, and energy to easily feed the whole family without sacrificing flavor or health. You can even use different sauces and fresh produce to alter otherwise repetitive meals like stir fries any day of the week. 

Not all foods are meant for meal prepping, and some family favorites keep better throughout the week than others. Meal prep favorites include overnight oats, salads in mason jars, and Instant Pot meals, but we’re taking it a little more outside the box. Below, discover the best recipes for your meal prep menus.

Fresh and Frozen Fruits

When it comes to foods that are easy to prepare and the whole family will enjoy, it doesn’t get much better than fruit. Fruits are sweet, healthy, and can be prepared in a variety of ways that really make them pop.  

Honeydew, Fig, and Feta Fruit Salad

A fun way to incorporate fruit into your weekly meal prep is to make a fruit salad. This simple four-ingredient recipe blends honeydew, figs, feta cheese, and fresh basil for the perfect mixture of savory and sweet. Top with a mouthwatering balsamic drizzle to tie it all together. 

This quick, easy recipe is a perfect snack throughout the week, and it only takes seven minutes to prepare.

Strawberry Tart

For fruit lovers who want even more of nature’s candy in their weekly menu, this Strawberry Tart is well worth the 15-minute prep time.

Flour, butter, sugar, strawberries, and almond flour combine to make this fresh, rustic dessert that the whole family will love. Your family can even make this recipe together as a fun weekend bonding activity. 

No matter what way you slice them, fruits (especially strawberries) are a fantastic meal prep option.


Veggies are another versatile and affordable food that fits perfectly into most meal plans. Not only are vegetables healthy and perfect for snacking, but they can stay in the fridge or freezer for a long time while maintaining their taste and nutritional value.

You can incorporate more vegetables in your weekly recipes by substituting zucchini noodles or cauliflower rice into your favorite meals, plan ahead to make lettuce wraps, or you can plan delicious, filling, big batch meals where vegetables are the main character.

JOW specializes in quick, tasty, and healthy recipes that can be prepared in 30 minutes or less, so you can spend less time in the kitchen and more time sharing meals with your loved ones.

Zucchini Pancakes

These delicious Zucchini Pancakes are perfect for meal prepping, and they only take ten minutes to prepare. Zucchini, garlic, chives, eggs, wheat flour, breadcrumbs, and parmesan cheese combine to create a savory take on your favorite breakfast food. Serve with salad on the side for a healthy brunch or a weekday snack.

Winter Grains and Veggie Bowl

Veggie bowls are another wonderful meal prep option that can be customized towards your family and friends’ favorite flavors. This winter grain and veggie bowl recipe is a perennial crowd-pleasure with sweet potatoes, quinoa or brown rice, fresh goat cheese, yellow onion, vegetable stock, spinach, and lemon. 

This recipe creates a mouthwatering meal that can last for days in the fridge, and it’s a well-balanced blend of veggies, healthy grains, and dairy. 

Of course, you can always tailor these meal prep bowls to meet your specific needs. If you’d like a little more protein, add black beans, chicken, or tofu.  For an added kick, hot sauce or cilantro can take this recipe to the next level. If your household maintains a vegan diet, you can remove the goat cheese. The possibilities are endless. 


Meal prepping doesn’t end with fruits and vegetables. Meat is a fantastic meal prep ingredient, and it can be used in everything from wraps and sandwiches to burrito bowls and healthy chicken sheet pan meals. 

You can try all of JOW’s meaty meal prep recipes until you find what suits you best—we already have. JOW prepares and tests all of our recipes before presenting them to you, so we can ensure that we’re giving you the best flavor combinations and the easiest meal prep possible.

Wok-Fried Beef With Crunchy Vegetables

This spicy Wok-Fried Beef with Crunchy Vegetables recipe will become a new household favorite. This meal requires a pound of beef, carrots, peas, zucchini, sesame seeds, and fresh ginger. 

With a prep time of six minutes and a cook time of twelve, this meaty meal is easy for you and your family to munch on throughout the week. Add a new glaze or sauce throughout the week for a variety of flavors and experiences from this single batch of food.

Lemon Chicken Pasta

If chicken is your household’s protein of choice, this Lemon Chicken Pasta may satisfy your weekly craving. With a five-minute preparation time and only a ten-minute cook time, this meal is easy to make—and easy to love. 

Gather key ingredients such as chicken breast, pasta, heavy cream, spinach, grated parmesan, and a bit of lemon using JOW’s optimized shopping list to make sure nothing goes to waste. 

The end result is an insanely delicious and calorie-rich meal that will satisfy your household’s hunger every time you pull it out of the fridge.


This may come as a surprise, but eggs are wonderfully suited for meal prepping. They’re high in protein, cost-effective, and can be used in a variety of different dishes from breakfast to dinner time.

Baked Eggs With Spinach and Bacon

Try this Baked Eggs with Spinach and Bacon recipe for a rich and hearty dinner with a four-minute prep time and a fifteen-minute cook time. All you need are eggs, sour cream, parmesan cheese, spinach, and bacon for a game-changing new take on breakfast for dinner. 

Green Bean and Egg Salad

Combine your family’s love of veggies with the versatile power of eggs using this Green Bean and Egg Salad. This quick, clean egg and bean meal is sure to win over any hungry person you need to feed, and it only takes three minutes to prepare. 

All you need for our green bean and egg salad are eggs, green beans, mustard, white wine vinegar, and parsley. 

Ta-da! Just like that, you’ve got a healthy and tasty bowl of egg and veggies to enjoy at any time.

Prepped for Prepping?

Meal prepping can seem like a hassle when you’re trying to plan recipes for the whole week, which is why JOW makes the process easier for you with inspired, delicious meals. No matter your reason for meal prepping, cooking your meals in advance can save you time and money, getting you back to the things you love most. 

You’ll feel relieved to know dinner for the week is taken care of once your meal prep is packed into storage containers and ready to go. When you taste these excellent breakfast, lunch, and dinner meal prep ideas for yourself, it’ll all be worth it.

Be sure to try all the recipes mentioned here and share them with your friends and family. To make things even easier on yourself, try JOW. We streamline the process of choosing recipes and getting groceries so that you’re ready to do all your big-batch cooking with minimal effort.