Introduction:

Maintaining portion control is one of the simplest ways to eat healthier and manage weight without feeling restricted. These 10 meal prep recipes offer a variety of balanced meals with the right portion sizes to keep you full and satisfied while preventing overeating.

1. Teriyaki Chicken & Brown Rice Bento Box

A classic balanced meal with lean protein, whole grains, and fiber-packed veggies.

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 cup cooked brown rice

• ½ cup steamed broccoli

• ½ cup julienned carrots

• 2 tbsp low-sodium teriyaki sauce

• 1 tsp sesame seeds

Instructions:

1. Grill or pan-sear chicken until fully cooked.

2. Slice into thin strips and toss with teriyaki sauce.

3. Divide rice, broccoli, carrots, and chicken into meal prep containers.

4. Sprinkle sesame seeds on top before serving.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

2.Mediterranean Hummus & Chicken Snack Box

A protein-rich, portioned snack with healthy fats.

Ingredients:

• ½ cup hummus

• 1 grilled chicken breast, sliced

• ½ cup cherry tomatoes

• ½ cucumber, sliced

• 1 whole wheat pita, cut into wedges

Instructions:

1. Grill chicken and slice into strips.

2. Portion hummus into a small container.

3. Arrange chicken, tomatoes, cucumbers, and pita into a meal prep box.

⏱ Prep Time: 15 minutes
🔥 Complexity: Easy

3.Honey Garlic Shrimp & Quinoa Bowl

A light yet satisfying meal with lean protein and fiber.

Ingredients:

• 12 large shrimp, peeled and deveined

• 1 cup cooked quinoa

• ½ cup bell peppers, sliced

• ½ cup steamed spinach

• 1 tbsp honey

• 1 garlic clove, minced

• 1 tsp olive oil

Instructions:

1. Sauté shrimp with olive oil, honey, and garlic until cooked through.

2. Divide quinoa, bell peppers, and spinach into containers.

3. Add shrimp and drizzle remaining sauce on top.

⏱ Prep Time: 15 minutes
🔥 Complexity: Easy

4. Mini Turkey Meatloaf Muffins with Sweet Potatoes

Portioned protein-packed meatloaf with nutrient-dense sides.

Ingredients:

• 1 lb ground turkey

• 1 egg

• ¼ cup oats

• ½ tsp garlic powder

• ½ tsp onion powder

• 1 medium sweet potato, cubed

Instructions:

1. Preheat oven to 375°F (190°C).

2. Mix turkey, egg, oats, garlic powder, and onion powder.

3. Divide into muffin tins and bake for 20 minutes.

4. Meanwhile, roast sweet potatoes for 20-25 minutes.

5. Pair two meatloaf muffins with sweet potatoes in meal prep containers.

⏱ Prep Time: 30 minutes
🔥 Complexity: Medium

5.Avocado Tuna Salad Wraps

A fresh, creamy, and portion-controlled lunch.

Ingredients:

• 1 can tuna, drained

• ½ ripe avocado

• 1 tbsp Greek yogurt

• ½ tsp black pepper

• 4 lettuce leaves

Instructions:

1. Mash avocado and mix with tuna, Greek yogurt, and black pepper.

2. Scoop the mixture onto lettuce leaves and roll into wraps.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

6.Cilantro Lime Grilled Salmon with Roasted Veggies

A zesty, high-protein dish with healthy fats.

Ingredients:

• 2 salmon fillets

• 1 cup zucchini, sliced

• 1 cup bell peppers, sliced

• Juice of 1 lime

• ½ tsp garlic powder

• ½ tsp sea salt

Instructions:

1. Preheat oven to 375°F (190°C).

2. Marinate salmon with lime juice, garlic powder, and sea salt.

3. Roast veggies for 20 minutes, adding salmon in the last 12 minutes.

⏱ Prep Time: 25 minutes
🔥 Complexity: Medium

7. Peanut Butter Banana Protein Pancakes

A protein-packed breakfast in perfect portions.

Ingredients:

• 1 ripe banana

• 2 eggs

• ¼ cup rolled oats

• 1 tbsp peanut butter

• ½ tsp cinnamon

Instructions:

1. Blend all ingredients until smooth.

2. Cook on a nonstick pan over medium heat, flipping when bubbles form.

3. Stack pancakes and divide into meal prep containers.

⏱ Prep Time: 15 minutes
🔥 Complexity: Easy

8.BBQ Chicken & Roasted Brussels Sprouts

A smoky, hearty dish with balanced macros.

Ingredients:

• 2 boneless, skinless chicken breasts

• 2 tbsp sugar-free BBQ sauce

• 1 cup Brussels sprouts, halved

• 1 tbsp olive oil

• ½ tsp black pepper

Instructions:

1. Preheat oven to 400°F (200°C).

2. Brush chicken with BBQ sauce and bake for 25 minutes.

3. Toss Brussels sprouts with olive oil and black pepper, roast for 20 minutes.

4. Portion into meal prep containers.

⏱ Prep Time: 25 minutes
🔥 Complexity: Medium

9.Spaghetti Squash & Turkey Bolognese

A low-carb, nutrient-dense pasta alternative.

Ingredients:

• 1 spaghetti squash

• 1 lb ground turkey

• 1 cup sugar-free tomato sauce

• ½ tsp Italian seasoning

Instructions:

1. Cut squash in half, remove seeds, and bake at 400°F (200°C) for 40 minutes.

2. Brown turkey in a pan, then add tomato sauce and seasoning.

3. Shred spaghetti squash and serve with turkey Bolognese.

⏱ Prep Time: 45 minutes
🔥 Complexity: Medium

10.Cottage Cheese & Berry Parfaits

A high-protein, naturally sweetened snack.

Ingredients:

• 1 cup cottage cheese

• ½ cup mixed berries

• 1 tbsp chopped walnuts

• ½ tsp vanilla extract

Instructions:

1. Layer cottage cheese, berries, and walnuts in meal prep containers.

2. Drizzle with vanilla extract and refrigerate until ready to eat.

⏱ Prep Time: 5 minutes
🔥 Complexity: Easy

Conclusion:

Eating with portion control doesn’t mean feeling deprived. These 10 meal prep recipes provide nutrient-dense, well-balanced meals in just the right serving sizes. Whether you’re looking for high-protein options, low-carb alternatives, or quick grab-and-go snacks, these meals will help you stay on track with your health goals while keeping meal prep easy and satisfying.