Introduction

Meal prepping saves time, reduces food waste, and helps you stick to healthier eating habits. These 10 recipes are built with sustainable, budget-friendly ingredients like whole grains, seasonal vegetables, and lean proteins — designed for variety and balance.

1. Grilled Chicken & Farro Salad

Description: A hearty but light dish combining protein-packed chicken with nutty farro and crisp veggies. Perfect for meal-prep lunches.

Ingredients:

• 2 chicken breasts

• 1 cup farro

• 1 cucumber, sliced

• 2 cups spinach

• 1 tbsp olive oil

• Lemon juice, salt, pepper

2. Chickpea & Spinach Wraps

Description: A simple vegetarian wrap with mashed chickpeas, tahini, and greens — high in fiber and protein.

Ingredients:

• 1 can chickpeas (rinsed & mashed)

• 2 cups spinach

• 1 tbsp tahini

• 4 whole grain tortillas

• ½ tsp cumin, pinch of salt

3. Baked Salmon with Sweet Potato Mash

Description: Rich in omega-3s, this salmon dish pairs well with creamy sweet potato and roasted broccoli.

Ingredients:

• 2 salmon fillets

• 2 medium sweet potatoes

• 1 cup broccoli florets

• 1 tbsp olive oil

• Garlic powder, paprika

4. Quinoa & Black Bean Bowl

Description: A satisfying, plant-based bowl full of protein, healthy fats, and fresh flavors.

Ingredients:

• 1 cup cooked quinoa

• 1 can black beans

• 1 avocado, sliced

• 1 red bell pepper, diced

• 1 tbsp lime juice

• Fresh cilantro

5. Eggplant & Tomato Pasta

Description: Mediterranean-inspired pasta with roasted eggplant, ripe tomatoes, and garlic for a light but filling meal.

Ingredients:

• 200g whole wheat pasta

• 1 medium eggplant, cubed

• 2 tomatoes, chopped

• 2 cloves garlic, minced

• 1 tbsp olive oil

• Basil leaves

6. Turkey & Zucchini Meatballs with Brown Rice

Description: Juicy turkey meatballs blended with zucchini for added moisture and nutrients, served with rice.

Ingredients:

• 500g lean ground turkey

• 1 zucchini, grated

• 1 egg

• ½ cup whole wheat breadcrumbs

• 2 cups cooked brown rice

7. Tofu & Veggie Stir-Fry

Description: A quick, colorful stir-fry with tofu and mixed veggies for a plant-based protein boost.

Ingredients:

• 250g firm tofu, cubed

• 1 cup broccoli florets

• 1 red bell pepper

• 2 tbsp soy sauce or coconut aminos

• 1 tsp sesame oil

8. Mushroom & Barley Soup

Description: A hearty, earthy soup made with mushrooms and barley, perfect for big batch cooking.

Ingredients:

• 1 cup pearl barley

• 2 cups mushrooms, sliced

• 1 onion, diced

• 2 carrots, diced

• 4 cups vegetable broth

• Thyme, pepper

9. Greek Yogurt & Berry Overnight Oats

Description: A high-protein breakfast or snack you can prepare the night before for convenience.

Ingredients:

• 1 cup rolled oats

• 1 cup Greek yogurt

• ½ cup mixed berries

• 1 tbsp chia seeds

• 1 tbsp honey (optional)

10. Shrimp & Vegetable Rice Bowls

Description: A light, flavorful dish with sautéed shrimp, rice, and colorful vegetables for a balanced prep.

Ingredients:

• 250g shrimp, peeled

• 1 cup cooked brown rice

• 1 zucchini, sliced

• 1 cup snap peas

• 1 tbsp olive oil

• Soy sauce or seasoning of choice

Conclusion

These 10 sustainable meal prep recipes give you a variety of flavors and nutrients while staying practical, eco-conscious, and waste-free. With a mix of plant-based and lean protein meals, you’ll have a balanced menu that supports both your body and the planet.