Meal Prep Meal Suggestions

Meal Prep Meal Suggestions

Given everything that is going on at any given moment, the fact that we still need to eat can be something we can easily forget. Many of us are still adjusting to working from home, the school from home, or returning to work—and creating fun, delicious, and nutritious meals can become a bit more difficult in certain situations. Add on to the fact that you may be struggling to maintain a healthier diet, the temptation to reach for the phone and order something, snack instead of meal prep, or worse, skip out altogether, and navigating what to plan every night can get exhausting.

You could make everything a much less painful process by dedicating one day of your week to not only cooking but cooking the entire week's meals ahead of time. Meal prepping ahead of time is a wonderfully cost-effective—both on your time and energy—means of having food at the ready to grab and go. If you have limited time to cook, grab a meal you prepped earlier. Having a low energy day is no problem with your meal prepped so that everything is at your fingertips and easy to make and eat. One day of effort for a week of meals? Now that sounds convenient, fast, and easy!

What Do You Need to Meal Prep?

All you need for prepping your meals ahead of time are containers to put your meals in. These can be as simple as a freezer worthy zip locking bag to a simple plastic container or, plastic and glass containers made specifically for prepped meals.

Simple, Easy, Meal Prep Meals

Here are some excellent breakfast meal prep ideas!

Cottage Cheese Breakfast Bowls

Cottage cheese is an extremely versatile breakfast food that can be eaten savory or sweet. By using different ingredients to top your cottage cheese you can have a different breakfast meal, easy to grab and go—or for a snack or lunch—within minutes! A pre-made cottage cheese bowl can be refrigerated for up to 4 days.

For each bowl:

½ cup of cottage cheese to start

For a sweet and healthy breakfast, try:

Mix 1Tbsp of your favorite Wholey's Homemade Peanut Butter with 1tsp unsweetened cocoa powder, 1 tsp of brown sugar, 1/8th tsp vanilla extract, and ¼ cup of granola for a delicious, peanut buttery, chocolatey cheesecake-like breakfast delight.

Lunch Meal Prep Ideas to Get You Through the Week!

Use any six large containers you have on hand, and you'll have six no-fuss lunches at hand to grab when you need it without having to worry about the before-hand prep. Make sure to line the six containers with a paper towel, this will ensure your greens and veggies stay fresh longer as the paper towel absorbs moisture.

Salad Ideas:

Chopped greens of your preference such as a mix of romaine, spring mix, spinach, arugula, or butter lettuce. Pair the greens with chopped tomatoes, cucumber, bell peppers, red onions, or green onions.

For added protein, you can add leftovers from your cooked Wholey's boneless, skinless chicken breasts or meat from chicken or turkey wings, or thinly sliced leftover steak. For a Mexican American salad, cook and crumble ground beef or use leftover steak slices with store-bought fajita or Mexican seasonings.

Warm the proteins separately and place them on your salad when you wish to eat them and feel free to top them with fresh lime juice, shredded cheese, sliced avocado, fresh or frozen corn salsas, and more.

Supper Meal Prep Meals

Spicy Chicken Meal Prep with Beans and Rice

If you have an instant pot, this meal will be even quicker to prepare. But don't worry, if you do not, your stove or your favorite crockpot should do just fine. It will just take a bit longer for the chicken to cool.


  • 1 cup of long-grain white rice
  • 1 cup of water
  • 14 ounces of your favorite, fresh salsa (or undrained 14 ounces of tomatoes will work)
  • ½ teaspoon salt
  • 1 teaspoon oil
  • 1lb of Wholey's Boneless, Skinless chicken breasts cut into 4-6 smaller pieces each
  • Lots of additional spices you like, such as garlic powder, onion powder, cumin, chili, cayenne, or even taco seasoning too
  • 1 14 ounce can of black beans to add later
  • A handful of chopped fresh cilantro should you wish

Instructions for Instant Pot

  • Place rice, water, tomatoes, salt, and oil into the pot and stir to combine. Place your chicken pieces on top and sprinkle generously with your favorite chosen spices and some salt. Next, turn the instant pot on high pressure for 7-8 minutes, when done, use the quick release.
  • Remove the chicken. Now mix the black beans in with the rice.
  • Divide the rice, beans, and chicken between 4-6 of your chosen meal prep containers. Top with cilantro if you wish and a slice of lime.

What to Do if You Do Not Have an Instant Pot?

On your stovetop, cook the rice according to its package directions, then add your tomatoes or salsa and beans. Sprinkle the chicken with your favorite spice mix and sauté in a separate frying pan until cooked.

But Why Meal Prep?

If the ease of being able to grab a meal during the week pre-made, with the same delicious flavor of a home-cooked one without having to do so every night isn't enough to convince you, here are even more reasons why you should consider meal prep!

  • Control over the portions
  • Save money on impulse buying with takeout food
  • Spend more time doing the things you love, not having to worry about the time and effort in cooking every evening
  • Food to come home to
  • Helps lessen food waste

At Wholey, it is our pleasure to help serve the freshest, choicest quality meats and treats delivered right to your door for the easiest meal prep. When you're out of ideas on what to cook, or simply wanting the best source of meats for you and your family, consider us to be your one-stop easy market to make your meals memorable with every bite.