25 Best Foods to Meal Prep: Meats, Veggies, Grains, and More

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If you’re new to meal prep, you might be surprised to find that not every ingredient or recipe is suitable for short-term fridge storage. Some foods end up mushy, others turn brown and wilted in the blink of an eye, and some are just a gamble. If you’re looking for ideas for your next weekly meal plan, skip the gamble and check out this list of the 25 best foods to meal prep if you want to keep your meals tasting delicious the entire week through.

Jump To:

• Meat and seafood
• Other proteins
• Vegetables
• Grains
• Condiments and dips

Meat and seafood

When it comes to meal prep recipes, there are a ton of meat and seafood options out there: chicken, beef, turkey, salmon, the list goes on. But if you’re looking to keep your proteins moist, tender, and appetizing throughout the week, here are some of the best meats for meal prep — with two of my favorite seafood options, too.

1. Chicken thighs

Chicken thighs are a great meal prep ingredient because they absorb spices, marinades, and other flavors really well. And unlike chicken breasts, which can easily dry out if you cook or reheat them for too long, chicken thighs tend to stay moist and tender even with a little extra cook time.

2. Ground turkey

Ground turkey is another great type of meat for meal prep because like chicken thighs, ground turkey is usually less likely to dry out during cooking (as long as you don’t choose the 99% lean version). Plus, ground turkey is a great alternative to ground beef if you want to reduce your weekly red meat consumption.

3. Chuck roast

While some cuts of beef can be hit or miss for weekly prep, there’s one type of beef that’s great for meal prep recipes: chuck roast. Chuck roast is one of the best meats for meal prep because when you slow cook this otherwise tough cut of meat, it becomes rich, tender, and delicious, even after spending a few days in the fridge.

4. Ground beef

Ground beef, like ground turkey, is a cheap, versatile ingredient that can fit seamlessly into any weekly meal plan. Plus, one of the best things about ground beef is that you can substitute it in plenty of recipes that normally use cut or cubed beef — like bulgogi beef, Mongolian beef, and more.

5. Salmon

Seafood is often hit or miss when it comes to leftovers, but one option remains popular for meal prep: salmon. Whether roasted with veggies on a sheet pan or marinated raw in a poke bowl, salmon is a versatile high-protein seafood option that’s great for weekly meal prep.

Tip: It can be easy to overcook salmon if you’re reheating it in the microwave, so make sure to use a lower power setting (30-50%) and a wet paper towel (or a few drops of water) in the container while reheating.

6. Shrimp

Shrimp is another great seafood option for meal prep because it cooks super quickly and pairs well with plenty of seasonings and flavors. One thing to remember about shrimp, however, is that is only lasts about 3-4 days in the fridge — so make sure to save your shrimp recipes for that 3-day or 4-day prep.

Other proteins

Even if you don’t eat meat or other animal proteins, there are plenty of vegetarian, vegan, and non-meat protein options for meal prep recipes. And you don’t have to be vegetarian or vegan to branch out and incorporate some of these delicious meat-free choices into your next weekly meal plan.

7. Tofu

Tofu is one of my favorite meal prep proteins because it can be prepared so many different ways — marinated cubes, grilled slices, meat-free crumbles, the list goes on. And by the way, if you’re looking for a firmer texture for your recipes, you can drain and press your extra firm tofu before cooking it for a little extra firmness.

8. Beans

Black beans, red beans, kidney beans, garbanzo beans — when it comes to incorporating beans into your weekly meal prep menu, the options are endless. Plus, beans make a wonderful substitute for meat in certain recipes, with plenty of other recipe options for soups, dips, patties, and more.

9. Chickpeas

Although we’ve already covered beans, chickpeas (garbanzo beans) deserve their own shoutout because they are one of my favorite versatile meat-free options for meal prep. Not only are they high in protein, but they can be served hot, cold, roasted, curried, blended, and even turned into falafel or meat-free patties.

10. Lentils

Lentils make another great vegetarian or vegan option for meal prep because they are high in protein, B vitamins, and other important nutrients. Lentils work best for recipes that rely on lots of spices — like Indian curries or Mediterranean stews — but you can easily find plenty of other soup, stew, and side recipes for lentils, too.

11. Eggs

Eggs for meal prep, you say? Over easy, scrambled, soft or hard boiled: there are countless ways to enjoy eggs, especially when it comes to meal prep. And if you’re someone who only uses eggs for breakfast recipes, like burritos or eggs cups, don’t be afraid to also branch out with recipes like egg salad, quiche, baked skillets, and more.

Vegetables

When it comes to eating your veggies, I’ve found that meal prep is one of the easiest ways to meet the 5 servings a day of vegetables that the American Heart Association (AHA) recommends. But not every vegetable holds up after days of sitting in the fridge, so here are some of the best veggies for meal prep.

12. Broccoli

Broccoli is an absolute meal prep classic because it’s easy to cook, easy to eat, and goes with just about everything. My personal favorite method of cooking broccoli for meal prep is a quick roast in the oven, but sauteed, steamed, or even blanched broccoli all make great side dishes for plenty of meal prep classics.

13. Asparagus

If you think asparagus is only reserved for fancy date night dinners, you might be surprised by just how easy it is to make this delicious vegetable into a meal prep side. All you really need is one bunch of asparagus, olive oil, garlic, salt, and pepper — and about 10-15 minutes in the oven — and you’ve got a perfect side dish for your weekly menu.

14. Squash

Squash includes the family of fleshy vegetables surrounded by a tough rind: zucchini, yellow squash, and spaghetti squash, just to name a few. As one of the most versatile ingredients in cooking, squash is especially great for meal prep recipes that involve roasting, sautéing, stuffing, and layering.

15. Sweet potato

Sweet potatoes are one of the best veggies for meal prep, and for good reason — they’re starchy, delicious, and full of important vitamins and minerals. Plus, sweet potatoes make a great meal prep carb if you don’t like white potatoes, rice, noodles, or pasta.

16. Leafy greens

If you’re looking to get more vegetables into your weekly meal plan, leafy greens are a versatile veggie that can be served cold, hot, raw, sauteed, blended, and more. Softer greens, like lettuce, spinach and arugula, work well for salads and wraps — while tougher greens, like kale and collards, are perfect for soups, stews, or as a sautéed side.

Tip: Make sure to use airtight containers if you’re using fresh greens for your recipes, as this will help keep them fresh for longer!

Grains

For those of us who love carbs, grains are one of the best foods to meal prep because they help make any recipe a complete and filling meal. Although it should come as no surprise that are plenty of grain options out there for meal prep, if you’re looking for a list of the most versatile grains, here are some of my top choices.

17. Rice

Rice is a classic meal prep ingredient that’s used in so many different recipes, from rice bowls, to casseroles, to curries, and more. White rice is one my favorite meal prep grains, but there are plenty of different varieties to choose from, including different types of white rice, brown rice, and wild rice, to name a few.

18. Pasta

Pasta is another meal prep staple, and with even more options than rice, it’s easy to see why. When it comes to pasta dishes for meal prep, you’ve got classics like lasagna, alfredo or marinara pasta, and stuffed shells — but don’t forget that plenty of pastas, like rotini and penne, also taste great in cold meal prep salads, too.

19. Quinoa

If you’ve never tried quinoa before, you’re definitely missing out on this nutty, fluffy, high-protein grain. Quinoa is great as the carb of choice for grain bowls, and it’s even better when paired with veggies and a delicious dressing in a cold salad. Plus, quinoa also makes a great binder or filler for patties, meatballs, loafs, and more.

20. Oatmeal

Whether you’re making breakfast, lunch, dinner, or snacks, oatmeal is one of the most versatile grains in cooking. Overnight oats are probably the most popular oatmeal recipe for meal prep, but there are plenty of other non-breakfast uses for oatmeal, too — including oat squares, energy bites, muffins, bread, meatballs, savory loafs and casseroles, to name a few.

21. Wraps

Wraps are a great option for meal prep when you want to keep your recipes quick, easy, and fresh. All you need is a few of your favorite fillings and you can put together a delicious wrap in a matter of minutes. And don’t be afraid to branch out when it comes to using wraps for meal prep, either — pita bread, naan bread, tortillas, flatbreads, and even crepes make great wraps, too.

Condiments and dips

Condiments and dips can be a fun way to spice up some of your weekly meal prep recipes. While there’s an endless list of choices you can add to your weekly meal plan, some are more versatile than others — so here are some of my favorite dips and condiments to keep on hand for meal prep.

22. Guacamole

Guacamole is a simple, fresh side dish made with freshly mashed avocados, salt, lime juice, and cilantro, with optional add-ins like tomatoes, jalapenos, or onions. Guacamole pairs perfectly with classic meal prep dishes like tacos, burritos, quesadillas, and rice bowls, but it’s also a great condiment for toast, burgers, wraps, and salads.

23. Hummus

Hummus is another easy but delicious dish made with chickpeas, tahini, garlic, lemon juice, and salt. As a dip, hummus is usually served with fresh pita bread and other sides, but it also makes a great condiment for plenty of meal prep recipes — including burgers, wraps, rice bowls, bistro boxes, and more.

24. Pesto

Pesto is an authentic Italian sauce made from pine nuts, basil, garlic, olive oil, and fresh Parmesan cheese. Although pesto is traditionally served as a sauce for pasta, it also works well as a sauce for pizza, spread for wraps, marinade for proteins, and base for soups.

25. Classics

Even if you’re not adventurous when it comes to dips and condiments, classic options like ketchup, BBQ sauce, mayonnaise, and other fridge and pantry staples are great for meal prep. And those are just the savory options: for those with a sweet tooth, don’t forget options like peanut butter, jams and jellies, and flavored cream cheeses.

So there you have it — my list of 25 of the best foods to meal prep! Although this isn’t an exhaustive list of ingredients, it does cover some of my favorite options, from meat-free proteins to versatile whole grains, and more. And hopefully, with enough inspiration, you’ll be able to incorporate some of these ingredients into your weekly meal prep, too.

By the way, if you’re looking for weekly meal prep recipe ideas, check out some of my favorite ideas for great meal prep meals — including 5 recipes you can try this week!