Healthy meal prep menus by Sweet Savory and Steph. Every month, I release a month’s worth of meal prep for the family. Each week, you can mix-and-match to make a healthy menu that’s best for your family. August’s menu was crafted with back-to-school in mind. This month’s custom meal prep consists of breakfasts and lunches to grab-and-go and quick, comforting family friendly meals for dinner.
Use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Each week should include 1 healthy breakfast meal prep option, 1 healthy lunch meal prep option, and 3 healthy dinner recipes.
These menus are purely for inspirational purposes only; feel free to make the meal prep menus your own by swapping out my featured recipes with ones that fit your taste and dietary preferences.
Table Of Contents
Healthy Breakfast Options
Breakfast Burritos with Cilantro Lime Cauliflower Rice
Weight Watchers: 3 points
These breakfast burritos with cilantro lime cauliflower rice are a fun choice for breakfast meal prep. These burritos are stuffed to the brim with refried beans, cilantro lime cauliflower rice, and a flavorful egg scramble featuring sauteed onions, diced green chilis, and cheddar cheese. Packed with flavor and nutrients, these breakfast burritos are a fun and healthy way to start your day, ensuring you'll stay full for hours on end.
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Peach Baked Oatmeal
Weight Watchers: 3 points
Peach baked oatmeal is the perfect solution for using up those delicious summertime peaches. Delicious, sweet peaches are cooked down to form the topping on this baked oatmeal. Flavored with cinnamon and vanilla extract, this baked oatmeal is filling, nutritious, and packed with flavor. Serve this baked oatmeal for a sweet treat or dessert, or pair it with yogurt for the perfect, well-rounded breakfast. However you eat it, peach baked oatmeal is sure to please.
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Copycat Bacon Gruyere Egg Bites
Weight Watchers: 2 points
Think: the coffee shop egg bites, but meal prepped for the week, less expensive, and you're in control of the ingredients! These copycat bacon gruyere egg bites are delicious, healthy, and easy to make. The best part? They are less calories and WW points than the store-bought version, less expensive, and taste just as good! These are a great option for meal prep if you are looking for something that tastes indulgent but keeps you away from the drivethru!
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Healthy Savory Zucchini Pancake Bake
Weight Watchers: 5 points
It's easy to fall into a rut when it comes to breakfast: oats, eggs, pancakes, the usual. How about adding veggies to your breakfast? One of my favorite veggies is zucchini because it's so versatile. This healthy savory zucchini pancake bake is such a delicious change-up to your usual breakfast routine. Pancake mix is mixed with shredded zucchini, seasonings, and eggs and baked to perfection. Serve up a slice of this pancake bake alongside some eggs, sausage, bacon, or fruit for a well-rounded breakfast.
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Healthy Lunch Options
Lightened Up Deli Style Chicken Salad
Weight Watchers: 3 points
If you love deli style chicken salad but want something lighter and healthier, this is the recipe for you! This Lightened Up Deli Style Chicken salad delivers all the creamy, savory flavor you love without the calories. Chicken breast is finely shredded and combined with shallots and celery then dressed with light mayonnaise rice vinegar and onion powder. Perfect for sandwiches, wraps or dipping with crackers this chicken salad is so versatile. This chicken salad is so quick and easy you'll be making it on repeat all Summer.
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Grown-Up Lunchable Box
Weight Watchers: 6 points
Let's face it, sometimes the last thing you want to do is meal prep. Whether it's due to a time constraint, inability to get to the store, or other reasons, sometimes the best way to meal prep is to prepare a picky plate, or what is commonly referred to as a grown-up lunchable box. A little bit of this, a little bit of that, some protein, veggies, carbs, and you have yourself a healthy lunch (or snack) that is super easy to prepare for a busy week ahead!
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Shortcut Grilled Chicken Caesar Mason Jar Salads
Weight Watchers: 4 points
The ultimate easy lunch meal prep: shortcut grilled chicken Caesar mason jar salads live up to their name. Full of shortcuts, this recipe features simple ingredients, with some help from store-bought items. Sometimes you just need something quick and easy to prepare for lunch for the week; no fuss, no complicated methods, just straight forward, good food. There's no shame in taking a shortcut when it comes to creating easy healthy meals. This recipe features marinated grilled chicken breast, crisp romaine, crunchy croutons, shaved parmesan cheese, and a healthy Caesar dressing. From start to finish, this recipe takes less than half an hour, and you'll be set for the week.
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Light Buffalo Chicken Pasta Salad
Weight Watchers: 4 points
Meet your new favorite pasta salad! This one is packed with chicken, vegetables, and buffalo sauce for a nice kick. My light buffalo chicken pasta salad has it all: protein, carbs, fiber, and healthy fats to keep you satisfied for the perfect well rounded lunch or dinner. This also makes the perfect meal prep lunch, since it gets better in the fridge! Each serving is a generous 2 cup portion. This pasta salad might be "light," but the taste says otherwise!
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Healthy Dinner Options
Quick and Healthy Sloppy Joe’s
Weight Watchers: 4 points
A classic childhood memory for some households: Sloppy Joe's. This recipe for quick and healthy sloppy joe's can't be easier, or more tasty. Ready in about 15 minutes, this will become your family's go-to weeknight meal, guaranteed. The sloppy joe filling is a delicious balance of sweet and savory; slightly smoky, and just delicious. Pile the filling high on a fluffy bun for the ultimate comfort food, and serve it alongside some veggies for a well-rounded meal. This meal is one the whole family can enjoy, made with wholesome ingredients.
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Healthy Cheesy Broccoli and Chicken Casserole
Weight Watchers: 6 points
This healthy cheesy broccoli and chicken casserole is total comfort food, made in one pot. Broccoli and tender chicken breast is simmered in a homemade creamy cheese sauce, and then topped with flaky crescent rolls and baked to golden perfection. This recipe is family friendly and super easy to prepare. Made in one pot and in about 30 minutes, this recipe is sure to become your favorite weeknight meal, with minimal cleanup. Made with healthy ingredients and lightened-up, this dish tastes anything but "healthy."
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Easy Healthy Beef and String Bean Stir Fry
Weight Watchers: 3 points
Easy Healthy Beef and String Bean Stir Fry has everything you need for a satisfying meal that comes together in under 30 minutes. This stir fry made with lean ground beef and tender string beans has the perfect balance of savory and sweet flavors with just a hint of spice. The flavor-packed sauce made with rice vinegar, coconut aminos, ginger, chili garlic sauce and coconut sugar is the star of this dish. This one pan stir fry that requires minimal prep but delivers big flavors will become a favorite in your dinner rotation.
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Slow Cooker Hawaiian Pork
Weight Watchers: 7 points
There's nothing easier than a slow cooker meal, and this slow cooker Hawaiian Pork is sweet, savory and mouth-watering delicious. Pork tenderloin is slow cooked with the flavors of pineapple, barbeque sauce, soy sauce and brown sugar to give this dish a totally balanced flavor. This dish is great on its own, served with rice and a veggie, or my favorite way: on a sandwich. Scoop the slow-cooked pork, peppers and onions onto delicious slider buns with melty cheese and some crisp lettuce; this dinner is family-approved, and hassle-free.
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Skinny Big Mac Tater Tot Casserole
Weight Watchers: 8 points
If you're craving a fast food burger, but looking for something lighter, this Skinny Big Mac Tater Tot Casserole is the answer. The flavor of your all-time favorite hamburger, made into an easy-to-make casserole! Tater tots are topped with a flavorful ground beef mixture and shredded cheese then baked and dressed with burger sauce, lettuce, tomato, onion and pickles. You'll forget you're not at a fast food restaurant. This is great for meal prep or an easy weeknight, family friendly dinner.
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Chicken Sausage, Pepper and Cauliflower Rice Skillet
Weight Watchers: 4 points
Skillet meals are perfect for so many reasons: they are easy to make, they only use one pan, they are a crowd-pleaser, and they reheat really well. The fact that they reheat well is also ideal for meal prep. This chicken sausage, pepper and rice skillet is no exception! Packed with flavor and easy to make, this dish starts out with sauteed peppers and onions and a flavorful spice blend, which gets combined with chicken sausage, rice, and cauliflower rice. Topped with mozzarella cheese, this dish comes together in less than 30 minutes, and is filling and delicious.
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Sheet Pan Philly Cheesesteaks
Weight Watchers: 8 points
What's better than a sheet pan meal? A sheet pan meal that can be made into a mouth-watering sandwich! This recipe for sheet pan Philly cheesesteaks is next-level good. All the flavors of a delicious steak sandwich, but made on a convenient sheet pan: shaved beef, onions, peppers and mushrooms come together in an easy to tackle recipe the whole family will love. Change up your weeknight meal routine with this easy and delicious recipe.
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One Pot Healthy Chicken Parm Pasta
Weight Watchers: 7 points
This one pot pasta dish has it all: pasta, cheese, and even delicious, tender cooked chicken breast. This is truly an all-in-one meal, and everything is made in one pot, which makes for easy clean up. For busy weeknights when you are looking for a meal that is healthy but also appeals to the entire family, this one pot healthy chicken parm pasta is a no-brainer!
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Easiest Air Fried Chicken Cutlets
Weight Watchers: 2 points
Breaded chicken cutlets are a staple in an Italian-American home, but they are usually fried in oil until golden brown. While they are delicious, I was determined to recreate this recipe using no oil, and in my air fryer. This is a base recipe for air fried chicken cutlets. You can use these in salads, on sandwiches, or to make dishes like chicken parmigiana, without the mess of traditional frying.
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Taco Burgers with Pico de Gallo
Weight Watchers: 11 points
Swap out the tortillas for a bun, and change up taco night with these taco burgers. All the classic flavors of your favorite boxed tacos, but transformed into a burger. Serve this flavorful burger on a bun, or serve it bun-less with all the fixings or over a bed of mixed greens, for the ultimate taco salad. The options are endless. If you like burgers and tacos, you'll love this recipe for Taco Burgers with Pico de Gallo.
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Healthy Greek Sheet Pan Chicken and Vegetables
Weight Watchers: 4 points
This sheet pan meal is healthy, easy to prepare, and bursting with flavor. The spices used in this easy sheet pan meal are inspired by Greek cuisine; from the warmth of coriander, to the vibrant dill, to the savory garlic and onion. A flavorful marinade made with spices, olive oil, balsamic vinegar, lemon zest and juice and honey coats tender chunks of chicken; the chicken roasts on top of an abundance of fresh vegetables. Zucchini, eggplant, red onion and cherry tomatoes are roasted until tender, and then finished with feta cheese, kalamata olives, and fresh herbs. This healthy Greek sheet pan chicken and vegetables makes for the quickest and easiest weeknight meal, or an equally easy to prepare meal prep for lunch.
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Air Fried Crispy Shrimp Tacos
Looking for a different way to enjoy shrimp for dinner? Air fried crispy shrimp tacos are your answer. Crispy, breaded air fried shrimp, fresh lettuce and tomato, pickled red onions, and a sriracha lime crema make this a mouthwatering meal that is easy to throw together. You'll feel like you're eating an indulgent restaurant dinner, except you made it yourself.
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Don’t let summer or overwhelm derail you from your health goals. Planning your custom meal plan for the month allows you more time to enjoy the season and less time worrying about what to eat.
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