Healthy Meal Prep: 3 Easy Whole Foods Recipes for Breakfast, Lunch, and Dinner

The Link Between Poor Diet and Chronic Disease in the USA

The health of Americans has been declining over the past few decades, largely due to poor dietary habits. According to the CDC, 6 in 10 adults in the U.S. suffer from at least one chronic disease, such as heart disease, diabetes, or cancer, with many of these conditions tied directly to unhealthy diets filled with processed foods and sugary beverages. These chronic diseases are the leading causes of death and disability, placing a heavy financial and emotional burden on individuals and families.

Processed foods, high in unhealthy fats, sugars, and preservatives, are a major culprit. They contribute to obesity, inflammation, and a variety of health problems, including heart disease and type 2 diabetes. By making time to prepare and cook meals with whole, unprocessed foods, you can significantly reduce your risk of developing these conditions and support your long-term health.

How Meal Prep Can Help You Eat Healthier

One of the best ways to overcome the temptation to reach for processed foods is by having healthy meals ready to go. Meal prep allows you to control what goes into your meals, making it easier to ensure that you eat nutritious, balanced foods throughout the week. By dedicating just a few hours at the start of the week, you can prepare breakfasts, lunches, and dinners that will save you time, money, and the stress of figuring out what to eat each day.

Now, let's move on to the meal prep overview and recipes to help you stay on track.

Meal Prep Overview

What You'll Need:

• Grocery list with estimated costs
• Meal prep containers (at least 6-8 containers per person)
• Freezer-safe bags for storage (optional for freezing extra portions)

Meal Prep Time: Approximately 2-3 hours total

Total Cost: Estimated at $40-$50 (based on average prices)

Servings: six breakfasts, six lunches, six dinners (3 meals per person for two people)

Cost per Meal: $50 / 18 meals = $2.78 per meal plus your prep time

1. Breakfast: Overnight Oats with Chia Seeds and Berries

Why it's great: This nutritious breakfast is packed with fiber, protein, and healthy fats to keep you full and energized throughout the morning. Plus, it's easy to prepare ahead and can be customized with your favorite toppings such as nuts, seeds, or additional fruits.

Ingredients:

• 3 cups rolled oats ($3.00)
• 3 tbsp chia seeds ($2.50)
• 2 cups almond milk or any milk of choice ($3.00)
• 2 cups mixed berries (fresh or frozen) ($5.00)
• 2 tbsp honey or maple syrup (optional) ($1.00)
• 1 tsp vanilla extract (optional) ($0.50)

Total Cost: $15.00

Meal Prep Instructions:

1. In a large bowl, combine 3 cups of rolled oats, 3 tbsp chia seeds, and 2 cups of almond milk.
If desired,
2. Stir in vanilla extract and honey/maple syrup.
3. Divide the mixture into 6 containers (approximately ½ cup per container).
4. Top each serving with mixed berries.
5. Cover and store in the fridge for up to 5 days. You can eat the oats cold or heat them before eating.

Meal Prep Time: 10-15 minutes

Storage: Store in airtight containers in the fridge. These will last up to 5 days.

2. Lunch: Veggie-Packed Quinoa Salad

Why it's great: This vibrant quinoa salad is nutrient-dense, high in protein, and loaded with colorful veggies. It's light yet filling, making it perfect for a midday meal. Plus, quinoa is super easy to batch-cook and stores well.

Ingredients:

• 1 ½ cups quinoa ($4.00)
• 1 red bell pepper, diced ($1.50)
• 1 cucumber, diced ($1.50)
• 1 cup cherry tomatoes, halved ($2.50)
• 1 red onion, finely diced ($1.00)
• 1 can chickpeas, drained and rinsed ($1.00)
• 2 tbsp olive oil ($0.50)
• 2 tbsp lemon juice ($0.50)
• Salt and pepper to taste
• ½ cup feta cheese (optional) ($2.50)

Total Cost: $15.00

Meal Prep Instructions:

1. Cook quinoa according to package instructions (usually 1 ½ cups quinoa to 3 cups water or broth). This should take about 15-20 minutes.
2. Once cooked, let the quinoa cool and transfer it to a large mixing bowl.
3. Add diced bell pepper, cucumber, cherry tomatoes, red onion, and chickpeas to the quinoa.
4. Drizzle with olive oil and lemon juice, and season with salt and pepper. Mix everything.
5. Divide the salad into six meal prep containers (approximately 1 ½ cups per container).
6. Optionally, top with crumbled feta cheese just before serving.

Meal Prep Time: 20-25 minutes

Storage: Store in airtight containers in the fridge for up to 4 days. This dish can be eaten cold, making it a convenient grab-and-go lunch.

3. Dinner: One-Pan Baked Chicken and Vegetables

Why it's great: This simple one-pan dish is hearty, healthy, and affordable. It combines lean protein with various vegetables, making it a well-rounded dinner that is easy to reheat and enjoy.

Ingredients:

• 6 boneless, skinless chicken thighs or breasts ($10.00)
• 4 medium sweet potatoes, cubed ($4.00)
• 2 cups broccoli florets ($3.00)
• 2 cups carrots, chopped ($2.00)
• 2 tbsp olive oil ($0.50)
• 1 tsp garlic powder ($0.25)
• 1 tsp paprika ($0.25)
• Salt and pepper to taste

Total Cost: $20.00

Meal Prep Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, arrange the cubed sweet potatoes, broccoli florets, and chopped carrots. Drizzle with 1 tbsp olive oil, garlic powder, paprika, salt, and pepper. Toss to coat.
3. On a separate baking sheet (or on the same sheet if there's enough space), place the chicken thighs/breasts. Drizzle with 1 tbsp olive oil and season with salt, pepper, and other preferred spices.
4. Bake everything in the oven for 25-30 minutes, flipping the chicken halfway through. Ensure the chicken reaches an internal temperature of 165°F (75°C).
5. Divide the chicken and vegetables into six containers once cooked.
6. Allow the food to cool before covering and refrigerating.

Meal Prep Time: 45 minutes

Storage: Store in airtight containers in the fridge for up to 4 days, or freeze for up to 3 months. Reheat in the microwave for 2-3 minutes before eating.

Grocery Shopping List

• 3 cups rolled oats ($3.00)
• 3 tbsp chia seeds ($2.50)
• 2 cups almond milk ($3.00)
• 2 cups mixed berries ($5.00)
• 1 tsp vanilla extract ($0.50)
• 2 tbsp honey/maple syrup (optional) ($1.00)
• 1 ½ cups quinoa ($4.00)
• 1 red bell pepper ($1.50)
• 1 cucumber ($1.50)
• 1 cup cherry tomatoes ($2.50)
• 1 red onion ($1.00)
• 1 can chickpeas ($1.00)
• 2 tbsp olive oil ($0.50)
• 2 tbsp lemon juice ($0.50)
• ½ cup feta cheese (optional) ($2.50)
• 6 chicken thighs/breasts ($10.00)
• 4 sweet potatoes ($4.00)
• 2 cups broccoli florets ($3.00)
• 2 cups carrots ($2.00)
• 1 tsp garlic powder ($0.25)
• 1 tsp paprika ($0.25)
• Salt and pepper to taste

Estimated Total Cost: $40.00 - $50.00

Meal Prep Storage and Tips

• Containers: You will need around 18 airtight containers (6 per meal) for storing individual portions. Use glass or BPA-free plastic containers that are microwave-safe and freezer-safe for easy reheating.
• Freezing: If you plan to make extra portions, most of these meals (especially the quinoa salad and chicken/veggie dish) freeze well. Freeze in airtight containers or freezer-safe bags for up to 3 months.
• Reheating: Breakfast oats can be eaten cold or warmed up in the microwave. The quinoa salad can be eaten straight from the fridge. Reheat the chicken and vegetables in the microwave or oven until thoroughly heated.

Conclusion

With some planning and 2-3 hours of meal prep, you can prepare healthy, homemade meals for the week. These recipes are affordable, nutritious, and perfect for busy people who want to avoid processed foods. By preparing larger batches in advance, you'll save time and money while ensuring that you're fueling your body with wholesome ingredients.

Start your week with these three simple recipes and make healthy eating more accessible and convenient! For more easy-to-make and affordable recipes, check out these online whole foods recipes.