As a healthcare professional, time is precious! Taking an hour on Sunday to prep meals for the week is an easy win for saving time. Prepping your meals for the week is also a simple way to keep you committed to a healthy diet.
best meal prep container
When it comes to meal prep, glass or plastic meal containers are hands down the best. Most are microwave safe, dishwasher safe, durable, and affordable. They also fit perfectly in our Happy Teeth Backpack😉
32 lunch ideas for healthcare professionals
Below are 32 delicious and energizing meals for healthcare workers.
1. easy cobb salad meal prep
Prep Time: 30 minutes
Serves: 5
Calories per serving: 394
Ingredients:
Meat
5 strips Bacon, cooked
1 lb Chicken breast, boneless skinless
Produce
1 Avocados
1 cup Cherry tomatoes
1 cup Cucumber
1/2 tsp Garlic powder
1/2 tsp Onion powder
4 cups Romaine lettuce
Refrigerated
3 Eggs
Condiments
1 Salad dressing
Baking & Spices
1/2 tbsp Avocado oil
1/4 tsp Black pepper
1/2 Paprika
1 tsp Salt
2. chicken & avocado burritos
Prep Time: 20 minutes
Serves: 4
Calories per serving: 519
Ingredients:
Meat
1 lb Chicken, cooked
Produce
1 Avocado, large
2 tbsp Cilantro
Condiments
1/4 cup Salsa verde
Bread & Baked Goods
4 Burrito sized tortillas
Dairy
1 cup Monterey jack cheese
1/4 cup Sour cream or greek yogurt
3. baked honey garlic chicken thighs meal prep
Prep Time: 35 minutes
Serves: 5
Calories per serving: 495
Ingredients:
Meat
10 Chicken thighs, skinless boneless
Produce
2 tbsp Garlic powder
Condiments
2 1/3 tbsp Honey
3 tbsp Tamari
Pasta & Grains
3/4 cup Jasmine rice
Oils & Vinegars
2 tbsp Rice vinegar
3 tbsp Sesame oil
Deli
14 oz Coleslaw bag
4. low carb turkey roll-up
Prep Time: 5 minutes
Serves: 1
Calories per serving: 242
Ingredients:
Meat
2 oz Turkey or other meat, roasted
Produce
1 Lettuce
1 Tomatoes
Condiments
1 tbsp Honey mustard, low carb
Bread & Baked Goods
1 Tortilla wrap, low carb
Dairy
1 slice Cheese
5. honey garlic butter shrimp & broccoli
Prep Time: 45 minutes
Serves: 4
Calories per serving: 370
Ingredients:
Produce
2 cups Broccoli
2 tbsp Garlic
1 tsp Ginger, fresh
Condiments
1/2 cup Honey
1/4 cup Soy sauce
Baking & Spices
1/2 tsp Cornstarch
1/4 tsp Red pepper flakes
1 Salt pepper
Oils & Vinegars
1 tsp Olive oil
Dairy
2 tbsp Butter
Other
1 pound large shrimp, peeled, deveined and tails removed if desired
6. no-cook meal prep burrito bowls
Prep Time: 10
Serves: 4
Calories per serving: 300
Ingredients:
Meat
4 cups Chicken, cooked
Produce
1 14oz can Black beans
1 7oz can Green chiles
1 Green onion
1 head Romaine lettuce
2 cups Sweet corn, frozen
Condiments
1/2 cup Salsa
7. turkey spinach pinwheels meal prep
Prep Time: 15
Serves: 1
Calories per serving: 290
Ingredients:
Meat
2 ounces thinly sliced turkey breast
Produce:
1/2 cup baby spinach
6 baby carrots
1/4 cup grapes
5 cucumber slices
Dairy:
1 slice cheddar cheese
Bread & Baked Goods:
1 (8-inch) spinach tortilla
8. glazed chicken meat & potatoes
Prep Time: 55 minutes
Serves: 4
Calories per serving: 460
Ingredients:
Meat
Bonless, Skinless Chicken Thighs, 1.5 lbs.
2 oz Turkey or other meat, roasted
Produce
Potatoes, 1.5 lbs.
Garlic, 2 cloves
Fresh Parsley,
Green Beans, 1 lb. Pepper
Baking & Spices
Cayenne Pepper, 1/2 tsp
Garlic Powder, 1/2 tsp
1 handful Salt, 1 tsp
Olive Oil, 2 Tbsps
Rosemary, 1 tsp
Brown Sugar, 1/4 cup
9. healthy chicken fajitas meal prep
Prep Time: 60 minutes
Serves: 6
Calories per serving: 455
Ingredients:
Meat
24 oz Chicken breasts, boneless skinless
Produce
2 15- ounce cans Black beans, low sodium
1/4 cup Cilantro
2 tbsp Cilantro, fresh
4 clove Garlic
1/4 tsp Garlic powder
1 Green bell pepper
1/2 Jalapeno
1 Poblano chile
2 Red bell peppers
1 White onion
Canned Goods
1 cup Chicken broth, low-sodium
Condiments
1/3 cup Lime juice
2 tbsp Lime juice, fresh
2 tbsp Soy sauce, low sodium
Baking & Spices
1 tsp Black pepper, ground
1 tsp Paprika
1/2 tsp Red pepper flakes
3 tsp Sea salt
Oils & Vinegars
3 tbsp Olive oil
Nuts & Seeds
1 tsp Cumin, ground
1/2 tsp Cumin
Drinks
1/4 cup Pineapple juice
10. easiest burrito bowl meal prep
Prep Time: 30 minutes
Serves: 4
Calories per serving: 570
Ingredients:
Meat
1 lb Ground turkey or beef
Produce
1 15oz. can Black beans
1 cup Corn, frozen kernels
2 Green onions
Condiments
1 1/3 cup Salsa
Pasta & Grains
4 cups Rice, cooked
Baking & Spices
1 Taco seasoning
Dairy
4 oz Cheese
11. sriracha cauliflower fried rice meal prep
Prep Time: 25 minutes
Serves: 4
Calories per serving: 311
Ingredients:
Meat
1 lb Chicken breast
Produce
1 cup (1-inch long) green beans, cut
1 Red bell pepper
1 Scallion, green
Condiments
2 tbsp Soy sauce, low sodium
2 tsp Sriracha sauce
Pasta & Grains
6 cups Cauliflower rice
Baking & Spices
1 Salt and pepper
Oils & Vinegars
2 tbsp Olive oil
1 tbsp Sesame oil
12. greek chicken meal prep bowls
Prep Time: 30 minutes
Serves: 6
Calories per serving: 521
Ingredients:
Meat
2 lbs Chicken breasts, boneless skinless
Produce
1 1/2 lbs Cherry tomatoes
1/2 tbsp Dill weed
3 English cucumber
4 3/4 tbsp Garlic
1 tsp Lemon, zest
1 1/4 tbsp Marjoram, dried
1/2 tsp Mint, fresh
1/2 cup Red onion, slices
Condiments
1/3 cup Lemon juice, fresh
1/3 cup Lemon juice
Pasta & Grains
3 cups Brown rice, cooked
Baking & Spices
1 Kosher salt and freshly ground black pepper
1 Salt and pepper
Oils & Vinegars
3/8 cup Olive oil
2 tbsp Red wine vinegar
Dairy
1 1/3 cup Greek yogurt, plain
13. korean beef bowl meal prep
Prep Time: 40 minutes
Serves: 4
Calories per serving: 521
Ingredients:
Meat
1 lb Ground beef
Produce
4 cloves Garlic
1 tbsp Ginger
2 Green onions
4 cups Spinach
Refrigerated
4 Eggs, large
Condiments
1/4 cup Soy sauce, reduced sodium
1/2 tsp Sriracha
Pasta & Grains
1 cup Brown rice
Baking & Spices
1/4 cup Brown sugar, packed
1/4 tsp Sesame seeds
Oils & Vinegars
3 tbsp Olive oil
2 tsp Sesame oil
14. meal prep caprese chicken quinoa bowl
Prep Time: 5 minutes
Serves: 1
Calories per serving: 1,108
Ingredients:
Meat
1/2 cup Chicken, cooked
Produce
2 tbsp Basil, fresh
1 cup Cherry tomatoes
Condiments
1/4 cup Italian dressing or balsamic vinaigrette
Pasta & Grains
2 cups Quinoa, cooked
Other
1/2 cup Fresh mozzarella (chopped or small balls)
15. 20 minute dinner skillet sausage & zucchini
Prep Time: 20 minutes
Serves: 4
Calories per serving: 288
Ingredients:
Meat
4 Sausages, fully cooked
Produce
1/2 tsp Basil, dried
1 Basil, fresh
1 Bell pepper
1 tsp Garlic
1/4 tsp Garlic powder
1 Onion
1/4 tsp Onion powder
1/2 tsp Oregano, dried
2 Zucchini, medium
Baking & Spices
2 1/2 tbsp Olive or avocado oil
1/4 tsp Pepper
1/2 tsp Salt
16. clean eating shrimp cauliflower fried rice
Prep Time: 35minutes
Serves: 4
Calories per serving: 318
Ingredients:
Seafood
1 lb Shrimp, raw
Produce
1 Cauliflower head, small
1 tsp Ginger, powder
1 Red bell pepper
1 Yellow bell pepper
2 Zucchini, medium
Baking & Spices
1 tsp Garlic salt
1 tbsp Olive oil or avocado oil
1 tbsp Sesame seeds
Nuts & Seeds
2 tbsp Coconut aminos
17. sausage, kale and potato skillet dinner
Prep Time: 20 minutes
Serves: 6
Calories per serving: 272
Ingredients:
Meat
6 Chicken sausage, links
Produce
1 bunch Curly kale
1 tbsp Garlic
1 Lemon
1 Onion, medium
24 oz Red potatoes
2 tsp Thyme, dried
Baking & Spices
1 Salt & pepper
Oils & Vinegars
3 tbsp Olive oil
18. teriyaki meatball bowls
Prep Time: 20 minutes
Serves: 6
Calories per serving: 272
Ingredients:
Meat
1 lb Ground pork
Produce
1 lb Broccoli florets, frozen
3 clove Garlic
3 tsp Ginger, fresh
4 Green onion
Refrigerated
1 Egg, large
Condiments
24 1/2 tsp Soy sauce
Pasta & Grains
1 cup Jasmine rice
Baking & Spices
1/2 cup Brown sugar
2 tbsp Corn starch
1 tbsp Sesame seeds
Bread & Baked Goods
1/2 cup Breadcrumbs
Liquids
3 cup Water
19. skinny bang bang zucchini noodles meal prep
Prep Time: 20 minutes
Serves: 4
Calories per serving: 185
Ingredients:
Produce
4 Zucchini, medium
Condiments
1 1/2 tbsp Honey
2 tsp Lime juice
3/8 cup Mayonnaise, light
1 1/2 tsp Sriracha sauce
3/8 cup Thai sweet chili sauce
Oils & Vinegars
1 tbsp Olive oil
Dairy
3/8 cup Greek yogurt, fat free plain
20. garlic butter steak bites with zucchini noodles
Prep Time: 30 minutes
Serves: 4
Calories per serving: 305
Ingredients:
Meat
1 lb Sirloin steak
Produce
6 cloves Garlic
1/2 tsp Garlic powder
1 tbsp Parsley
4 Zucchini, large
Condiments
1 tbsp Soy sauce, low sodium
Baking & Spices
1 Salt
Oils & Vinegars
1 tbsp Canola oil
Dairy
3 tbsp Butter
21. chicken & broccoli stir fry meal prep
Prep Time: 25 minutes
Serves: 8
Calories per serving: 376
Ingredients:
Meat
2 lbs Chicken breast
Produce
8 cups Broccoli florets
4 Carrots
2 Garlic cloves
2 tsp Ginger
4 Scallions
Condiments
4 tbsp Oyster sauce
2 tsp Soy sauce, low sodium
2 tsp Sriracha sauce
Pasta & Grains
4 cups Brown rice, cooked
Baking & Spices
3 tsp Cornstarch
Oils & Vinegars
2 tbsp Olive oil
2 tbsp Sesame oil
22. california sushi roll bowls with cauliflower rice
Prep Time: 25 minutes
Serves: 4
Calories per serving: 312
Ingredients:
Seafood
12 oz Imitation crab meat
Produce
1 Avocado, large pitted
1 Nori
2 Persian cucumbers
2 Scallions, green
Condiments
1/4 cup Mayonnaise
3 tsp Sriracha sauce
Pasta & Grains
4 cups Cauliflower rice
Baking & Spices
1 tbsp Black sesame seeds, toasted
1 tbsp Sesame seeds, toasted white
Oils & Vinegars
2 tbsp Rice vinegar, seasoned
23. asian glazed meatballs with zucchini noodles
Prep Time: 60 minutes
Serves: 5
Calories per serving: 336
Ingredients:
Meat
20 oz Ground turkey, lean
Produce
6 Garlic clove
1/2 tsp Garlic powder
1 tsp Ginger
1/2 cup Onion
1/4 tsp Onion powder
5 Zucchini, medium
Refrigerated
1 Egg, large
Condiments
1/4 cup Soy sauce, low sodium
Baking & Spices
1/2 cup Almond flour
2 tsp Cornstarch
1 1/2 tbsp Honey or sugar substitute
1 Salt
2 tbsp Sesame seeds, white
Oils & Vinegars
1 1/2 tbsp Olive oil
1 tbsp Rice vinegar, seasoned
Liquids
8 tbsp Water
24. 15-minute chicken sausage pasta bowls
Prep Time: 15 minutes
Serves: 4
Calories per serving: 372
Ingredients:
Meat
4 Chicken sausage, fully-cooked links
Condiments
2 cups Rao's pasta sauce, Homemade
Pasta & Grains
1 box Banza pasta
Oils & Vinegars
1 tbsp Olive oil
Frozen
1 big bag Mixed vegetables, frozen
25. easy teriyaki chicken meal prep
Prep Time: 40 minutes
Serves: 4
Calories per serving: 626
Ingredients:
Meat
4 Chicken breast
1 tsp Garlic salt/per chicken breast
2 tbsp Per chicken breast yoshidas gourmet sauce
Produce
4 cups Broccoli
Pasta & Grains
2 cups Brown rice, cooked white
Tools & Equipment
4 Microwave safe containers with lids
26. lo mein meal prep
Prep Time: 30 minutes
Serves: 4
Calories per serving: 311
Ingredients:
Produce
3 cups Baby spinach
1 Carrot
2 cups Cremini mushrooms
3 cloves Garlic
1 tbsp Ginger
1 Red bell pepper
1 cup Snow peas
Condiments
1 tsp Honey
2 tbsp Soy sauce, reduced sodium
1/2 tsp Sriracha
Pasta & Grains
8 oz Spaghetti, whole wheat
Baking & Spices
1/2 tsp Sesame seeds
Oils & Vinegars
1 tbsp Olive oil
1 tsp Sesame oil
27. blackened shrimp meal prep
Prep Time: 20 minutes
Serves: 6
Calories per serving: 200
Ingredients:
Seafood
3 lbs Shrimp, raw
Produce
1 1 tsp tbsp Garlic powder
1 tsp Onion powder
Condiments
3 tbsp Lime juice
Baking & Spices
1 tsp Black pepper, ground
1/2 tsp Cayenne pepper
2 tsp Paprika, smoked
1 tsp Salt
Oils & Vinegars
2 tbsp Olive oil
Nuts & Seeds
1 tsp Cumin, powder
28. chicken lettuce wraps meal prep
Prep Time: 25 minutes
Serves: 5
Calories per serving: 275
Ingredients:
Meat
1 1/4 lb Ground chicken
Produce
1 head Butter lettuce
3 Garlic cloves
2 tsp Ginger, lightly packed fresh
3 Scallions
1 Shallot
3 oz Shiitake mushrooms
Canned Goods
1 (8-oz) can Water chestnuts
Condiments
1/4 cup Hoisin sauce
1 tbsp Soy sauce, low sodium
1 tbsp Soy sauce, regular
Oils & Vinegars
1 tbsp Rice vinegar
1 1/2 tbsp Sesame oil
29. garlic butter salmon + red potatoes
Prep Time: 40 minutes
Serves: 2
Calories per serving: 435
Ingredients:
Produce
1 tsp Chili flakes
3 Garlic cloves, fresh
2 tbsp Parsley, fresh leaves
2 Red potatoes, medium
Baking & Spices
1 Sea salt and fresh ground black pepper
Dairy
2 tbsp Clarified butter
Other
2, 6-7 ounce skinless wild salmon fillets
30. italian sausage & veggie bowls
Prep Time: 45 minutes
Serves: 6
Calories per serving: 385
Ingredients:
Meat
1 lb Italian sausage or smoked sausage
Produce
2 cloves Garlic
1 tsp Garlic powder
8 cups Veggies
Pasta & Grains
1 batch Garlic parmesan orzo pasta
1 lb Orzo pasta
Baking & Spices
2 tbsp Flour
2 tbsp Italian seasoning, homemade or store-bought
2 Salt and pepper
Oils & Vinegars
5 tbsp Olive oil
Dairy
2 cups Milk
1 cup Parmesan cheese, grated
31. breakfast meal prep
Prep Time: 30 minutes
Serves: 4
Calories per serving: 360
Ingredients:
Meat
4 slices Bacon
Produce
2 cups 12 ounces broccoli florets
2 cloves Garlic
12 oz Russet potatoes
1/2 tsp Thyme, dried
Refrigerated
8 Eggs, large
Baking & Spices
1 Kosher salt and freshly ground black pepper
Oils & Vinegars
3 tbsp Olive oil
Dairy
1/4 cup Mexican blend cheese, reduced fat
32. deli snack box
Prep Time: 15 minutes
Serves: 1
Calories per serving: 382
Ingredients:
Meat
2 oz Turkey breast
Produce
1/4 cup Cherry tomatoes
Nuts & Seeds
2 tbsp Almonds, raw
Snacks
4 Pita bites crackers