Healthy and Easy Meal Prep Recipes for the Whole Week

Healthy and Easy Meal Prep Recipes for the Whole Week
Authored By John Timmerman 0 Comment(s)

No matter what you do, where your focus lies, or what your goals are, when you are busy or spread extremely thin, your diet is the first thing that begins to get neglected. It’s true for almost all of us. How can someone who works all day or night, exercises, socializes, has hobbies, and takes time for their loved ones be expected to make every single meal nutritious? It’s no secret that after a long day, it’s much more tempting to stop for a burrito on the way home or order a pizza than it is to actually cook.

However, you will never regret making sure that the meal you eat at the end of the day is one that you can feel good about! After a long day, your body and brain need certain nutrients in order to refuel. So, even though it’s easier, you’re not doing yourself any favors by ordering take out.

We’ve been there, but after resigning to Chinese food for dinner one too many times, we decided something had to change. So now, we meal prep.

Sundays are the only days that Lindsay and I are both home long enough to actually cook. We use that time to prepare two different dishes and by multiplying the recipes, we make enough food to get us both through the week.

The first one is Turkey Burger Loaf. This recipe can be made to be organic and is packed with protein! For two people, we recommend tripling it.



  • 16 oz. Ground Turkey (we recommend organic, but it’s not mandatory)
  • 1 Egg
  • ¼ cup Bread Crumbs (or a little less - add a little at a time as you go)
  • Approximately 1/2 tbsp Garlic Powder
  • 1 tsp Fresh Cracked Black Pepper
  • 1 tbsp Milk (of your choice)


  • Preheat oven to 350 degrees and spray/coat bread loaf pan with olive oil.
  • Remove ground turkey from package and place in a large bowl.
  • Add egg, breadcrumbs, garlic powder, pepper and milk to ground turkey and mix together.
  • After all ingredients are mixed together well, spread turkey evenly throughout oil coated pan.
  • Bake at 350 degrees for 45-50 minutes. Use a meat thermometer to ensure meat is fully cooked and remove from the oven when meat has reached fully cooked temperature.
  • Enjoy!

The second recipe is for a breakfast bake. Eating a healthy and filling breakfast is so incredibly important, coffee should just be paired with breakfast it shouldn’t be breakfast. This bake has all of the nutrients you need to start your day right. Alternatively, if you’re a breakfast for dinner kind of person, this may just be the perfect recipe for you. 


The ingredients listed below is for double the original recipe. If you are only cooking for yourself or don’t need to prep for a full week, you can cut this recipe in half.


  • 16 oz Baby Bella Mushrooms
  • Large bag or 2 boxes frozen spinach (defrosted)
  • Package of Ground Turkey Sausage
  • ½ cup Feta Cheese
  • 3 Bell Peppers (chopped)
  • 20 Eggs
  • 2 cups Milk (of your choice)
  • 1 cup Parmesan Cheese


  • Preheat oven to 350 degrees and spray the inside of the deep 13x9 pan with olive oil
  • Sauté 16 oz sliced baby Bella mushrooms in a pan with a little water or chicken/vegetable stock. After cooking mushrooms, create a layer of mushrooms on the bottom of the deep 13x9 pan.
  • Defrost a large bag or 2 boxes of frozen spinach and squeeze out all the water. Spread the spinach in an even layer in the deep 13x9 pan on the mushrooms.
  • Sauté a package of ground turkey sausage and spread an even layer in the deep 13x9 pan.
  • Spread an even layer of 1/2 cup feta cheese on the sausage
  • Cut up 3 bell peppers and spread a layer of peppers over the feta and sausage.
  • In a large bowl, crack 20 eggs and whisk. Add 2 cups of your milk of your choice and 1 cup of grated Parmesan cheese; whisk together. Pour the egg mixture into the 13x9 pan with vegetables and sausage.
  • Bake at 350 degrees for 50-60 minutes. (Cooking time varies based on the contents - check to ensure the breakfast bake is fully cooked before removing from the oven. Additional cooking time may be needed.)
  • Enjoy!

In addition to meal prepping there are literally hundreds of recipes that you can prepare in a slow cooker. Although you won’t get the same number of servings, it’s one of the easiest ways to make sure your diet isn’t suffering due to your hectic life.

Staying healthy is a key part of staying focused and motivated, so the time you take once a week to make sure you always have healthy food prepared is time well invested.

Do you know of any other go-to meal prep recipes? Share them in the comments! We’d love to hear your thoughts and appreciate your input. The more variety, the better!



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