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3 recipes

Meal Prep Recipes: Healthy & Easy

Make-ahead recipes that hold up beautifully in the fridge, so healthy eating is ready when you are.

Slice of 9-inch high-protein cottage cheese pumpkin pie on a white plate

High-ProteinLow-Calorie

9-Inch High-Protein Cottage Cheese Pumpkin Pie

⏱ 8 hr 45 min 291 cal 31g protein

Healthy high-protein cottage cheese pumpkin pie baked golden in a fluted ramekin

High-ProteinLow-Calorie

High-Protein Cottage Cheese Pumpkin Pie

⏱ 5 hr 45 min 280 cal 30g protein 1 2

Bourbon butter cake in a ramekin topped with vanilla ice cream, bourbon caramel and candied pecans

Smart Treats

Bourbon Butter Cake

⏱ 45 min 970 cal 11g protein

Stack of Maamoul Mad bi Ashta squares drizzled with sugar syrup

Smart Treats

Maamoul Mad bi Ashta

230 cal 6g protein 2

Christmas Yule Log cake (Bûche de Noël) with Nutella whipped cream frosting on a festive table

Smart Treats

Christmas Yule Log Cake Buche De Noel

407 cal 7g protein

Scoops of purple ube vanilla ice cream

Smart Treats

Ube Vanilla Ice Cream

297 cal 3g protein

Hand holding a cone of homemade Oreo vanilla ice cream topped with an Oreo cookie

Smart Treats

Oreo Vanilla Ice Cream

380 cal 3g protein

Golden spice turmeric ginger ice cream scooped into a cone

Smart Treats

Golden Spice Turmeric Ginger Ice Cream

272 cal 3g protein

Golden salmon patties drizzled with sriracha mayo and garnished with fresh parsley

Low-Calorie

Salmon Patties

⏱ 15 min 186 cal 14g protein 1

Close-up of a small cheese manakish with golden melted Akkawi cheese

Low-Calorie

Small Cheese Manakish

⏱ 2 hr 40 min 188 cal 5g protein 1

Better than Chipotle chicken bowl with grilled chicken, rice, salsa and guacamole

High-Protein

Better Than Chipotle Chicken Bowls

⏱ 50 min 609 cal 45g protein 2

No-bake coconut chocolate truffles rolled in coconut flakes

Smart Treats

No-Bake Coconut Chocolate Truffles

85 cal 2g protein 3

Cilantro lemon garlic grilled chicken thighs with crispy skin and grill marks

High-ProteinLow-Calorie

Cilantro Lemon Garlic Grilled Chicken Thighs

⏱ 41 min 362 cal 28g protein

Scoops of zesty fluffy stretchy lemon ice cream in a bowl

Smart Treats

Zesty Fluffy Stretchy Lemon Ice Cream

286 cal 2g protein 1 1

Sliced almond flour banana bread topped with milk chocolate wafers

Smart Treats

Almond Flour Banana Bread

136 cal 4g protein

Halloween Oreo pops dipped in white and dark chocolate and decorated with spooky faces

Smart Treats

Halloween Oreo Pops Dipped in Chocolate

⏱ 30 min 104 cal 1g protein

Assortment of decorated Halloween sugar cookies shaped like tombstones, spiders and coffins

Smart Treats

Halloween Sugar Cookies 2020 Recipe

⏱ 42 min 97 cal 1g protein

Vampire dentures easy Halloween cookies with marshmallow teeth and red frosting gums

Smart Treats

Vampire Dentures Easy Halloween Cookies

⏱ 5 min 113 cal 1g protein 1 1

Stack of fluffy green pancakes made with spinach

Smart Treats

Green Pancakes with Spinach Recipe

⏱ 20 min 86 cal 3g protein

Grilled chicken breast with steamed green beans and broccoli on a white plate

High-ProteinLow-Calorie

Grilled Chicken Breast Recipe

⏱ 19 min 220 cal 48g protein

Grilled Lebanese kafta kabobs made with lamb and beef

Low-Calorie

Lebanese Kafta Kabob Recipe with Lamb and Beef

⏱ 33 min 196 cal 15g protein

Slices of Lebanese mankousheh topped with zaatar thyme and sesame seeds

Low-Calorie

Lebanese Mankousheh Recipe

⏱ 15 min 139 cal 2g protein

Classic pepperoni pizza with melted mozzarella on a pizza peel

Low-Calorie

Classic Pepperoni Pizza Recipe

⏱ 19 min 127 cal 5g protein

Smooth ball of easy homemade pizza dough held over a stand mixer bowl

Easy Pizza Dough Recipe

592 cal 14g protein

Platter of grilled lamb kafta kabobs served with tabbouleh

Low-Calorie

Grilled Lamb Kafta Kabob Recipe

⏱ 33 min 241 cal 17g protein 2

Seasoned salmon on cedar planks with a MEATER thermometer, ready to grill

High-ProteinLow-Calorie

How to grill Salmon on a cedar plank

370 cal 35g protein

Stack of easy oatmeal pancakes topped with sprinkles and chocolate chips

Smart Treats

Easy Oatmeal Pancakes Recipe

⏱ 21 min 147 cal 5g protein

Easy basic blueberry waffle topped with raspberries and blueberries

Smart Treats

Easy Basic Waffle Recipe

⏱ 6 min 285 cal 21g protein

Egg whites breakfast power bowl with Swiss cheese, fried egg, avocado, cucumber, olives and toast

High-ProteinLow-Calorie

Egg Whites Breakfast Power Bowl with Swiss Cheese

357 cal 34g protein

Chicken kabobs with sliced zucchini and squash cooking on an open grill

High-ProteinLow-Calorie

Chicken Kabobs on an open grill

266 cal 46g protein

Hand holding a cone of Lebanese milk ice cream booza with crushed pistachios

Smart Treats

Milk Ice Cream Booza

245 cal 6g protein 1 4

Bowl of creamy veggie lentil baby purée surrounded by fresh vegetables

Low-Calorie

Veggie Lentil ‘Yummy In Ma Tummy’ Baby Purée

⏱ 30 min 47 cal 2g protein 5 36

Bowl of Instant Pot chicken soup from scratch with carrots, chicken and fresh herbs

High-ProteinLow-Calorie

Instant Pot Chicken Soup From Scratch!

⏱ 45 min 142 cal 16g protein 1 2

Bowl of Instant Pot lentil spinach hearty soup with carrots and tomatoes

Low-Calorie

Instant Pot Lentil Spinach Hearty Soup

⏱ 25 min 268 cal 15g protein 4 10

Bowl of buttery Instant Pot pigeon pea dal served over rice

Low-Calorie

Buttery Instant Pot Pigeon Pea Dal

⏱ 20 min 175 cal 7g protein 4 12

Plate of gluten-free coconut pecan cookies dusted with powdered sugar

Smart Treats

Gluten Free Coconut Pecan Cookies

⏱ 20 min 215 cal 2g protein 1 1

Skillet of organic ground turkey with bell peppers, celery and tomatoes

High-Protein

Organic Ground Turkey High Protein Low Carb Meal

⏱ 20 min 558 cal 74g protein 2 2

Stack of no bake pumpkin cheesecake bites with white chocolate topping

Smart Treats

Happy Thanksgiving No Bake Pumpkin Cheesecake Bites

⏱ 1 hr 15 min 112 cal 2g protein 2

Chinese gooseberry pumpkin breakfast bowl with golden kiwi, strawberries, blueberries and granola

Energy BoostHigh-Protein

Chinese Gooseberry Pumpkin Breakfast Bowl

⏱ 10 min 348 cal 27g protein 1 3

Roasted red pepper sweet potato soup in a green mug with toast and grated Asiago

Low-Calorie

Roasted Red Pepper Sweet Potato Soup

⏱ 1 hr 150 cal 6g protein 3

Lebanese lentil rice pilaf (mdardara) with caramelized onions and cabbage tomato salad

Lebanese Lentil Rice Pilaf (Mdardara) with Cabbage Tomato Salad

⏱ 1 hr 582 cal 17g protein

Easy 15 minute vegan fried rice with chopsticks and a dish of soy sauce

Easy 15 Minute Vegan Fried Rice

⏱ 15 min 602 cal 14g protein

Banana pineapple green smoothie in a glass with green grapes and fresh spinach

Energy BoostLow-Calorie

Banana Pineapple Green Smoothie

⏱ 2 min 113 cal 2g protein

Bowls of toddler approved alphabet chicken soup with carrots, zucchini and alphabet pasta

High-ProteinLow-Calorie

Toddler Approved Alphabet Chicken Soup

⏱ 1 hr 10 min 120 cal 13g protein 5 15

Bowl of detox red lentil veggie soup

Low-Calorie

Detox Red Lentil Veggie Soup

⏱ 40 min 207 cal 10g protein 1

The American protein bento snack box with peanut butter, egg, crackers, veggies, cheese and fruit

High-Protein

Protein Bento Snack Boxes

474 cal 21g protein 1 2

Easy broiled beef kabobs with red pepper and onion on turmeric rice with salad

High-Protein

Easy Broiled Beef Kabobs

⏱ 40 min 459 cal 41g protein 7 27

Serving of cashew cream green bean casserole with mushrooms and crispy onions

Low-Calorie

Cashew Cream Green Bean Casserole

⏱ 55 min 209 cal 7g protein

Bowl of slow cooker Lebanese kafta stew with meatballs, potatoes and carrots

Low-Calorie

Comforting Slow Cooker Kafta Stew

⏱ 4 hr 35 min 314 cal 16g protein 9

Bowl of creamy butternut squash sweet potato soup garnished with green onions

Low-Calorie

Creamy Butternut Squash Sweet Potato Soup

⏱ 40 min 192 cal 3g protein

Roasted fall vegetables with carrots, green beans, butternut squash and mushrooms on a baking sheet

Low-Calorie

Roasted Fall Vegetables

⏱ 1 hr 180 cal 5g protein 2 12

Cilantro garlic citrus butter grilled corn on the cob topped with chopped cilantro

Low-Calorie

Cilantro Garlic Citrus Butter Grilled Corn On The Cob

⏱ 20 min 142 cal 4g protein 2

Close-up of one pan salmon topped with cilantro garlic citrus butter, with asparagus and potatoes

High-Protein

One Pan Salmon and Veggies with Cilantro Garlic Citrus Butter

⏱ 45 min 558 cal 39g protein

Bowl of authentic Lebanese tabbouleh with parsley, tomatoes and lemon wedges

Low-Calorie

Fresh & Light Authentic Lebanese Tabbouleh

⏱ 30 min 219 cal 5g protein 10 39

Bowl of toddler approved simple beef spaghetti in tomato sauce

Toddler Approved Simple Beef Spaghetti

⏱ 25 min 407 cal 20g protein 1

Colorful fresh chopped salad with chicken, chickpeas, avocado, feta and veggies arranged in sections

Low-Calorie

Rainbow Fresh Chopped Salad

⏱ 5 min 364 cal 20g protein

Bowl of Shorbet Adas Mediterranean red lentil soup with parsley and lemon

Low-Calorie

Shorbet Adas – Mediterranean Red Lentil Soup

⏱ 30 min 209 cal 12g protein 2 4

Banana yogurt fruit breakfast bowl topped with kiwi slices, raspberries, blueberries and pumpkin seeds

Energy BoostHigh-Protein

Banana Yogurt Fruit Breakfast Bowl

⏱ 10 min 319 cal 22g protein 2 8

Close-up of a tall stack of vegan flax raspberry pancakes with walnuts and raspberries

Low-Calorie

Vegan Flax Raspberry Pancakes

⏱ 20 min 97 cal 2g protein 1 5

Bowl of crock pot black bean lentil quinoa chili topped with avocado, cheddar and tortilla chips

Low-Calorie

Crock Pot Black Bean Lentil Quinoa Chili

⏱ 4 hr 50 min 311 cal 16g protein 28 119

Hot and hearty artichoke spinach dip in a casserole dish with multigrain crackers

Low-Calorie

Hearty Artichoke Spinach Dip

⏱ 45 min 148 cal 7g protein 1

Pan of crispy Italian ranch roasted red potatoes with fresh parsley

Low-Calorie

Italian Ranch Roasted Red Potatoes

⏱ 45 min 210 cal 4g protein 1 7

Sliced flax whole wheat kale pizza with mushrooms and tomatoes on a pizza stone

Low-Calorie

Flax Whole Wheat Kale Pizza

⏱ 1 hr 327 cal 14g protein

Bowl of simple spinach tofu with turmeric rice, wilted spinach and browned tofu

High-Protein

Simple Spinach Tofu With Turmeric Rice

⏱ 30 min 420 cal 22g protein 8 23

Bowl of roasted veggie quinoa pilaf with red and green peppers and zucchini

Low-Calorie

Roasted Veggie Quinoa Pilaf

⏱ 45 min 215 cal 8g protein

Slices of no bake frozen berry cheesecake with frozen berries on a graham cracker crust

Smart Treats

No Bake Frozen Berry Cheesecake

⏱ 10 min 320 cal 6g protein 2 7

Lebanese baba ghanouj eggplant dip topped with tomatoes, parsley, pine nuts and radishes

Low-Calorie

Lebanese Baba Ghanouj Eggplant Dip

⏱ 50 min 210 cal 6g protein

Smoked salmon dill goat cheese baguette bites on parchment paper

Low-Calorie

Smoked Salmon Dill Goat Cheese Baguette Bites

⏱ 10 min 210 cal 15g protein 1

Quick leftover salmon salad with boiled eggs, red onion and greens in a red bowl

High-Protein

Quick Leftover Salmon Salad

⏱ 5 min 525 cal 40g protein 2

Toddler approved ice cube tray colorful buffet with broccoli, strawberries, corn, edamame and cashews

Low-Calorie

Toddler Approved Ice Cube Tray Colorful Buffet

231 cal 14g protein 3

Cook once eat twice crockpot stuffed peppers and beef quinoa tacos

High-Protein

Cook Once Eat Twice Crockpot Stuffed Peppers And Tacos

⏱ 6 hr 10 min 469 cal 26g protein 1

Exotic fruit oatmeal bowl with dragon fruit, kiwi, pomegranate and coconut flakes

Energy Boost

Exotic Fruit Oatmeal Bowl

⏱ 10 min 512 cal 9g protein 2

Simple ricotta stuffed atayef dipped in ground pistachios

Smart Treats

Simple Ricotta Stuffed Atayef

⏱ 20 min 106 cal 3g protein 2

Close-up of a golden easy French apple tart dusted with powdered sugar

Smart Treats

Easy French Apple Tart

⏱ 35 min 189 cal 1g protein 2 10

Spiced sweet potato kale mushroom sauté in a white bowl

Low-Calorie

Spiced Sweet Potato Kale Mushroom Sautee

⏱ 25 min 131 cal 2g protein 2 5

Bowl of cilantro white bean artichoke dip with lemon and fresh cilantro

Low-Calorie

Cilantro White Bean Artichoke Dip

⏱ 10 min 336 cal 13g protein 3

Bowl of roasted garlic parmesan mashed potatoes with minced green onions

Low-Calorie

Roasted Garlic Parmesan Mashed Potatoes

⏱ 35 min 219 cal 6g protein 2

Italian oven fried crispy chicken breast served with mashed potatoes, gravy and green beans

High-ProteinLow-Calorie

Italian Oven Fried Crispy Chicken Breasts

⏱ 59 min 270 cal 29g protein 3 3

Baked mahi-mahi with cilantro chutney over turmeric rice with peas

High-Protein

Mahi-Mahi with Cilantro Chutney and Turmeric Rice

⏱ 30 min 410 cal 37g protein 2 3

Bowl of 5 minute creamy hummus garnished with chickpeas, olive oil and parsley

Low-Calorie

5 Minute Creamy Hummus

⏱ 5 min 198 cal 8g protein 1

Lemon cedar planked salmon fillet grilled on lemon slices

High-Protein

Lemon Cedar Planked Salmon

⏱ 35 min 504 cal 46g protein

Roasted cauliflower and red peppers on a baking sheet

Low-Calorie

Roasted Cauliflower & Red Peppers

⏱ 35 min 80 cal 2g protein 2

Mini French apple tart glazed with apricot jam and dusted with powdered sugar

Smart Treats

Easiest Mini French Apple Tarts

⏱ 30 min 221 cal 2g protein 1 2

One pot kale mushroom pasta with tomatoes and spaghetti in a Dutch oven

One Pot Kale Mushroom Pasta

⏱ 30 min 449 cal 19g protein 1 6

Slice of cheesecake pumpkin swirl pie in a graham cracker crust

Smart Treats

Cheesecake Pumpkin Swirl Pie

⏱ 50 min 434 cal 11g protein 6

Bowl of roasted asparagus creamy soup topped with sour cream and asparagus tips

Low-Calorie

Roasted Asparagus Creamy Soup

⏱ 30 min 96 cal 4g protein 1

Almond milk, cashews, honey and vanilla for a heart-healthy green smoothie with cashews

Energy BoostLow-Calorie

Heart-Healthy Green Smoothie with Cashews

⏱ 4 min 343 cal 9g protein

Serving of creamy spinach chicken penne bake with a golden panko topping

High-Protein

Spinach Chicken Penne Bake

⏱ 30 min 524 cal 35g protein 1 2

Ricotta summer fruit with honey, topped with peaches, strawberries, blueberries and wheat germ

Smart Treats

Ricotta Summer Fruit with Honey

⏱ 15 min 296 cal 12g protein

Three moist banana blueberry muffins on a white plate with fresh blueberries and a banana

Smart Treats

Banana Blueberry Muffins

⏱ 35 min 179 cal 3g protein

Bowl of tuna potato salad with corn and peas, sprinkled with black pepper

Low-Calorie

Tuna Potato Salad with Corn and Peas

⏱ 20 min 200 cal 11g protein 1 3

Garlic lemon chicken drumsticks baked with potatoes and cilantro

High-Protein

Garlic Lemon Chicken Potatoes

⏱ 1 hr 30 min 524 cal 36g protein

Healthy baked fries seasoned with paprika, served with a mayo-ketchup dipping sauce

Low-Calorie

Healthy Baked Fries with Sauce

⏱ 40 min 212 cal 4g protein

Bowl of carrot potato zucchini soup garnished with fresh dill, served with bread

Low-Calorie

Carrot Potato Zucchini Soup

⏱ 50 min 203 cal 5g protein 5 18

Mom's comfort spaghetti in an orange bowl with red bell pepper and garlic

High-Protein

Mom’s Comfort Spaghetti

⏱ 50 min 433 cal 28g protein

Baked cheese tortilla topped with melted mozzarella and chopped green onions

High-Protein

Baked Cheese Tortilla

⏱ 17 min 437 cal 25g protein

Pumpkin cheesecake cupcakes with whipped frosting

Smart Treats

Pumpkin Cheesecake Cupcakes

⏱ 35 min 441 cal 5g protein 2

Creamy shrimp linguine with mushrooms and red bell pepper, garnished with parsley

High-Protein

Creamy Shrimp Linguine

⏱ 30 min 414 cal 30g protein

Eat, Pray, Love inspired dinner plate with boiled eggs and sautéed vegetables

Low-Calorie

‘Eat, Pray, Love’ Inspired Dinner

⏱ 15 min 304 cal 18g protein

Artichoke mushroom beef stew with ground beef and artichoke hearts served over brown rice

High-ProteinLow-Calorie

Artichoke Mushroom Beef Stew

⏱ 35 min 279 cal 27g protein

Turkey avocado sandwich on toasted whole grain bread with mixed greens

Turkey Avocado Sandwich

⏱ 10 min 431 cal 19g protein

Egg white dill omelet folded over sautéed mushrooms, orange sweet pepper and melted cheese

High-ProteinLow-Calorie

Egg White Dill Omelet

⏱ 15 min 287 cal 20g protein

Red garlic dill mashed potatoes on a plate with chicken and sautéed squash

Low-Calorie

Red Garlic Dill Mashed Potatoes

⏱ 25 min 197 cal 5g protein 2

Fast easy guacamole in a white bowl with tortilla chips

Low-Calorie

Fast Easy Guacamole

⏱ 15 min 129 cal 2g protein 1

Avocado greens salad with mixed greens, sliced tomatoes, onion and diced avocado

Low-Calorie

Avocado Greens Salad

⏱ 10 min 209 cal 4g protein

Bowl of vegetable beef barley soup with carrots, corn and celery

High-ProteinLow-Calorie

Vegetable Beef Barley Soup

⏱ 2 hr 20 min 268 cal 22g protein 2 6

Fresh arugula salad with cherry tomatoes, walnuts and shaved Parmesan

Low-Calorie

Fresh Arugula Salad

⏱ 15 min 212 cal 9g protein

Phyllo ashta shells filled with Lebanese cream and topped with ground pistachios

Smart Treats

Phyllo Ashta Shells with Pistachios

⏱ 30 min 482 cal 10g protein 4

Baked Pacific cod fillet topped with creamy avocado sauce

High-ProteinLow-Calorie

Fish (Pacific Cod) & Avocado Sauce

⏱ 40 min 309 cal 28g protein 14 31