Introduction

Balanced days start with balanced meals. Whether you’re working, studying, or chasing personal goals, fueling your body with the right mix of protein, healthy fats, and complex carbs can help maintain energy and focus. These Vital Spark Meal Prep Recipes are designed to do just that — easy to batch cook, simple to portion, and delicious enough to keep you looking forward to every bite.

1. Herb-Crusted Cod with Couscous

Description: Light, flaky fish with a herby crust paired with fluffy couscous.
Ingredients: Cod fillets, whole wheat couscous, parsley, lemon zest, olive oil.
Directions: Coat cod with herbs and bake at 200°C (400°F) for 12 minutes. Cook couscous, fluff with parsley and lemon zest. Portion together.

2. Chicken & Chickpea Grain Bowls

Description: A hearty bowl with double protein from chicken and chickpeas.
Ingredients: Chicken breast, canned chickpeas, farro (or quinoa), spinach, tahini dressing.
Directions: Roast chicken and chickpeas. Cook farro. Assemble bowls with spinach and drizzle tahini dressing.

3. Veggie & Black Bean Enchiladas

Description: A comforting plant-based dish packed with fiber and flavor.
Ingredients: Black beans, bell peppers, onions, tortillas, enchilada sauce, shredded cheese (or vegan cheese).
Directions: Sauté peppers and onions, mix with beans. Fill tortillas, roll, place in dish, cover with sauce and cheese, bake until bubbly.

4. Ginger Soy Tofu with Brown Rice

Description: Savory marinated tofu served with nutty rice and green beans.
Ingredients: Firm tofu, soy sauce, ginger, garlic, sesame oil, brown rice, green beans.
Directions: Marinate tofu in soy, ginger, garlic. Pan-fry until golden. Cook rice and steam beans. Portion together.

5. Moroccan-Spiced Turkey with Roasted Veggies

Description: Ground turkey seasoned with warming Moroccan spices and served with roasted vegetables.
Ingredients: Ground turkey, cumin, paprika, cinnamon, carrots, zucchini, olive oil.
Directions: Cook turkey with spices. Roast carrots and zucchini with olive oil. Serve together.

6. Mediterranean Orzo Salad with Grilled Chicken

Description: A refreshing pasta salad with lean protein and bright flavors.
Ingredients: Whole wheat orzo, grilled chicken breast, cherry tomatoes, cucumber, olives, feta (optional).
Directions: Cook orzo, cool slightly. Toss with veggies and olives. Slice grilled chicken and add on top.

7. Spaghetti Squash with Turkey Marinara

Description: A lighter spin on pasta night with veggie noodles.
Ingredients: Spaghetti squash, ground turkey, tomato sauce, garlic, basil.
Directions: Roast squash, scrape into strands. Cook turkey in garlic, add tomato sauce and basil. Combine and portion.

8. Teriyaki Salmon with Stir-Fried Veggies

Description: Sweet and savory salmon paired with quick-cooked veggies.
Ingredients: Salmon fillets, teriyaki sauce, broccoli, bell peppers, carrots, sesame seeds.
Directions: Bake salmon with teriyaki glaze. Stir-fry veggies in sesame oil. Portion together with rice or quinoa if desired.

9. Eggplant & Chickpea Curry

Description: A rich, plant-based curry with tender eggplant and protein-packed chickpeas.
Ingredients: Eggplant, chickpeas, onion, coconut milk, curry powder, spinach.
Directions: Sauté onion and curry powder. Add eggplant, chickpeas, and coconut milk. Simmer until tender, stir in spinach. Serve with rice.

10. Grilled Steak & Sweet Potato Hash

Description: A high-protein, energizing dish with steak and roasted sweet potatoes.
Ingredients: Flank steak, sweet potatoes, red onion, bell peppers, olive oil, garlic.
Directions: Grill steak to preference, slice thinly. Roast diced sweet potatoes, onions, and peppers with garlic. Combine for hearty meal prep bowls.

Conclusion

These 10 Vital Spark Meal Prep Recipes are designed to fuel balanced days with variety, flavor, and nutrition. From light seafood to hearty plant-based curries and protein-packed bowls, each recipe can be prepped ahead to keep you energized, satisfied, and ready for whatever your week brings.