6 Healthy Meal Prep Ideas to Try in 2023

In the United States alone, the weight loss industry is a $4 Billion industry each year. According to recent statistics, 52% of people in the US are “trying” to lose weight and many of them might even be you. Some are successful, however, many are frustrated, bored and ready to give up any hope of success. 

One of the simplest ways to be successful in your weight loss journey is by meal prepping. We wrote about this in the past, but wanted to share some new ideas with you for this summer! Healthy meal prep is not just about shedding a few pounds, but whatever your reasons, there are benefits to it that outweigh the time and effort it frequently takes. 

Now, if you’re new to meal prep and wondering how to get started, don’t worry. We’ve got some awesome ideas for you to try in 2023!

1. Overnight Oatmeal

Sometimes, the simplest meal prep ideas are the best. If you’re just getting into meal prep, this is the perfect recipe to kick things off. This is one that lends itself to making several at a time leading to super quick, ready to go breakfasts!

The great thing about prepping oatmeal is that you can make some decisions later. Just cook up a batch of oatmeal and add the ingredients you know you’ll want in each portion. You could throw in some nuts, seeds, cinnamon, sugar, or other spices.

If you feel like it, you can add fruits and toppings too. But you can also save some of the finishing touches for later. When you grab a portion of your prepared oatmeal, you can enjoy it as is or add some toppings to mix things up.

Several years ago, Michelle and I stayed in a bed and breakfast in Kentucky and the owner made this amazing baked oatmeal. Michelle makes it from time to time with steel cut oats and it is perfect for those mornings that we know we need to get a quick bite and then head out for the day. Want the recipe? Send her an email at 

2. Dig into Mason Jar Salads

For your mason jar salads, start by portioning out your dressing in the bottom of the jar. Then pile on the greens and veggies!

Wait until you’re ready to enjoy your salad before shaking it up and spreading the dressing everywhere. Doing this helps keep your salad fresh and crunchy. Plus, you can decide later on how much dressing you want based on your mood. The great part about these salads for advanced meal prep is that you simply fill the jars with undressed salad.

3. Whip Up a Tasty Stir Fry

Okay, we’ve talked about recipes you can tweak at the last minute. But let’s be real, sometimes having the same delicious and healthy meal a few times a week is totally fine. Michelle tends to make several things ahead of time on Sunday that we then rotate throughout the week. This really makes for quick dinners after work!

One quick easy “fresh meal” she makes from time to time is a protein and veggie stir fry. Just dice some chicken breast and veggies like bell peppers, broccoli, or carrots. Cook them in a pan with olive oil and season with pepper, salt, garlic, and ginger. You can pair it with rice or quinoa for a complete meal. If you’re making rice or quinoa as you cook the stir fry, an instant pot is a great tool to have. Most have a rice setting that allows you to cook the rice in about 15 minutes. 

4. Dive into Different Chilis

Okay, this is one that we make all fall and winter. It’s generally after deer season, so a hearty venison chili is often found in our fridge! Many of you may have a favorite chili recipe, and most of us know that chili only gets better the longer it sits. 

Some of our other favorites are a white chicken chili or a hearty beef and bean chili. Which is your favorite? Pull out that recipe, make up a batch, and then portion it out for weeknight meals.

5. Indulge in Roasted Vegetable Bowls

If you’re looking for a low-calorie meal, roasted vegetable bowls are a top choice. This is one you can indulge in without worrying about going overboard on the calories.

Some of our favorites to roast are Brussels sprouts, potatoes, broccoli, and cubed butternut squash. Michelle’s quick easy method includes either drizzling with clarified butter or spraying them thoroughly with cooking spray. Season as desired (she LOVES salt, garlic, and chili powder on broccoli). Roast at 425 ° for about 25-30 minutes. Some may take a little longer, especially if you want a little char or brownness on each bite! Serve your roasted veggies with the protein of choice, rice, quinoa, or avocados for a satisfying treat!

6. Prep Some Delicious Egg Meals

Another simple meal prep recipe is egg muffins. Just whisk up as many eggs as you like, toss in some veggies and seasonings, and cook them in a muffin tin. You’ll have ready-to-go portions of egg muffins with minimal effort. When Michelle makes these, she often adds bacon or sausage for a little extra umph!

These are some super easy to prepare meal ideas that can be premade and ready to go for you and your family! By making healthier choices in the meal prep arena, you are more likely to stick with your plan, thus making your weight loss much more successful. When you have access to convenient and healthy food, you’ll find it easier to satisfy your appetite while staying on track with your health goals. 

Want more information or to schedule time to work with Michelle on planning out healthy meals and learning to meal prep efficiently? Email her at to schedule 1-1 time with her to begin your journey to a healthier you.

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