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.
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
This month, I’m featuring 4 dessert-inspired healthy breakfast options. Bonus: these recipes are all egg free and gluten free!
Healthy Shamrock Protein Smoothie
Weight Watchers: 5 points
This protein smoothie will have you feeling lucky! My Healthy Shamrock Protein Smoothie is packed with nutrients and ingredients that will keep you satisfied. Better yet? It's delicious! This recipe uses similar ingredients to some of my other healthy smoothie recipes like cocoa powder, unsweetened almond milk, etc. However, this Healthy Shamrock Protein Smoothie sneaks in a dose of vegetables–helping not only give this smoothie that green color but also adding to the health benefits of this smoothie.
Strawberry Shortcake Baked Oatmeal
How about a classic summertime dessert made into a delicious and healthy breakfast? Strawberry shortcake baked oatmeal features fresh strawberries cooked down into a thick jam, a sweet cream cheese drizzle, and thick baked oats. For the ultimate snack, strawberry shortcake baked oatmeal can be eaten on it's own, or with some whipped cream or ice cream for an indulgent dessert. To enjoy with breakfast, serve alongside a dollup of yogurt and some fresh fruit.
Blueberry Overnight Oat and Yogurt Parfaits
A delicious breakfast in a convenient jar to bring on the go, or to eat at home: Blueberry Overnight Oat and Yogurt Parfaits. These jars do not have to be reheated before eating; simply pull one out of the fridge, mix up, and enjoy. Old fashioned oats are layered with almond milk, cinnamon and sugar, then topped with yogurt and homemade blueberry compote. Nutrient-packed, healthy and delicious, this breakfast is deliciously sweet and enjoyable, but lower in calories and macro-friendly.
S’mores Baked Oatmeal
My new favorite breakfast, baked oatmeal, offers so many possibilities when it comes to flavor combinations. This s’mores baked oatmeal is sure to please, whether it be for breakfast, or for a sweet treat later on in the day. I top chocolate-baked oats with mini chocolate chips, mini marshmallows and graham cracker crumbs for the ultimate s’mores experience.
Healthy Lunch Options
Light Dill Ranch Chicken Salad
Weight Watchers: 1 points
This light dill ranch chicken salad is a great addition to your meal prep rotation! If you are a fan of quick and easy preps, this one is for you. This chicken salad boasts flavors of dill and ranch, with a bright and vibrant flavor profile. Ready in under 10 minutes, this chicken salad uses only a handful of easily accessibly ingredients (some pantry staples) and is a great way to get a protein packed lunch in. If you are a fan of my chicken salad recipes, this one is for you.
Roasted Vegetable and Chicken Mason Jar Salads
Salads always seem to taste better when they are made by someone else, right? Well, why not take matters into your own hands and build your own nutrient-dense, flavorful, and protein packed salad for this week's meal prep? These roasted vegetable and chicken mason jar salads features roasted brussels sprouts, shallots, and butternut squash, seasoned with thyme and oregano. Layered with rotisserie chicken breast, mixed greens and tangy goat cheese, this salad is quite literally layered with flavor. The homemade dressing is the icing on the cake: a creamy dressing made with maple syrup, honey mustard and apple cider vinegar with a yogurt base. Prep these for lunch this week and you won't regret having this filling and healthy lunch on hand!
Slow Cooker Healthy Chicken Soup
The ultimate comfort meal: chicken soup, but even better… this one is made in the slow cooker. Celery, carrots, onion, spices, chicken broth, slow cooked shredded chicken breast and herbs come together to flavor this soup. Easy to make, easier to eat, all real ingredients, vegetable packed, and family approved, this recipe is a no-brainer. Use your favorite pasta or whatever you have on hand (or omit it altogether) for this slow cooker healthy chicken soup.
Healthy Black Bean Burgers
If you are looking to incorporate more meatless meals, look no further than these healthy black bean burgers. They are flavored with sauteed peppers and onions, fresh herbs and delicious spices to make these anything but ordinary. Black beans are the base of this recipe, and combined with the vegetables, panko breadcrumbs and eggs as a binder, these become a flavorful and healthy burger alternative. Serve these black bean burgers on top of a pile of mixed greens, on a bun with cheese like a traditional burger, or with pico de gallo, corn and other complimentary flavors.
Healthy Dinner Options
Reuben-Style Cheeseburgers
These lightened-up Reuben-style cheeseburgers are so juicy and flavorful, you won't believe that you're eating something "healthy." Lean ground beef patties are seasoned to perfection, then topped with chopped corned beef, sauerkraut, and home made thousand island on top of a simple hamburger bun. Your family won't believe that this is a lighter version of a pub favorite.
Light Air Fried Fish Tacos with Avocado Crema
Weight Watchers: 1 points
Love tacos? Looking for more ways to prepare fish? These Light Air Fried Fish Tacos with Avocado Crema are the answer. Seasoned, air fried cod is topped with avocado crema and pico de gallo, and bursting with flavor. Serve these in your favorite low carb tortillas and you have a fast and easy meal that the whole family will enjoy. The perfect recipe for your next taco night!
Healthy Beef Stroganoff
Weight Watchers: 8 points
Beef stroganoff is such a great comfort meal; strips of beef are seared and then simmered in a flavorful mushroom cream sauce. Traditionally served over egg noodles, it's a one bowl meal that is comforting and delicious. My lightened-up healthy beef stroganoff features all of the classic ingredients, but modified to be lower calorie.
Easy Baked Chicken Meatballs and Homemade Marinara Sauce
Weight Watchers: 7 points
What's a better comfort food than pasta and meatballs in marinara sauce? To me, I can't think of anything more delicious, hearty and comforting than this combination of flavors. And if you are on a weight loss or health journey, rest assured that these flavors can all be enjoyed when done in moderation. I usually enjoy a great beef meatball, but for this recipe, I have swapped out the beef for lean chicken breast. The flavors are delicious and light, and these easy baked chicken meatballs and homemade marinara sauce is so easy to make for a weeknight meal or meal prep for the week!
Slow Cooker Healthy Chicken Soup
The ultimate comfort meal: chicken soup, but even better… this one is made in the slow cooker. Celery, carrots, onion, spices, chicken broth, slow cooked shredded chicken breast and herbs come together to flavor this soup. Easy to make, easier to eat, all real ingredients, vegetable packed, and family approved, this recipe is a no-brainer. Use your favorite pasta or whatever you have on hand (or omit it altogether) for this slow cooker healthy chicken soup.
Baked Honey Garlic Salmon Bites
Weight Watchers: 7 points
These Baked Honey Garlic Salmon Bites are easy and delicious. Salmon is marinated in a flavorful combination of sesame oil, honey, chili garlic sauce, coconut aminos, ginger and garlic and baked to sticky perfection then topped with sesame seeds. Serve them in a bowl with rice, cucumber, avocado and spicy mayo and it will remind you of a poke bowl.
Chicken and Quinoa Skillet with Peanut Sauce
A thirty minute or less meal, chicken and quinoa skillet with peanut sauce has a flavor profile reminiscent of Thai cuisine. This skillet meal is jam-packed with vegetables from red bell pepper, to shredded carrots and cabbage, and flavored with fresh herbs. Protein-packed with lean ground chicken breast and bulked up with quinoa, this skillet makes for the ideal healthy lunch or dinner. The finishing touch is a thick and creamy peanut sauce to tie all the flavors together. The generous serving size of this meal is guaranteed to keep you full and satisfied.
One Pot Skinny Lemon Shrimp and Orzo
Weight Watchers: 6 points
My favorite kind of meal: one pot! There are so many benefits to making one pot meals, the first is the ease of cooking and cleanup. One pot means less dishes to wash, but it also means that the flavors of the dish build on each other in one vessel, creating a super flavorful and delicious recipe. This one pot skinny lemon shrimp and orzo is exceptionally easy to make; done in under 30 minutes, this recipe includes flavorful shrimp, tender creamy orzo, and bursts of flavor. It's hard to believe this is so easy to make, but it will become a go-to weeknight recipe in your house hold, rest assured!
Easy Healthy Sheet Pan Chicken Fajitas
If you're looking for a delicious and easy dinner with lots of flavor, these Easy Healthy Sheet Pan Chicken Fajitas are perfect. Chicken, peppers and onions are all coated in spices and roasted in the oven to make a meal that's not only full of flavor and healthy, but also easy on cleanup. This recipe takes the classic fajita and makes it healthier and easy to execute. Whether you're looking for a quick weeknight meal or easy meal prep, these sheet pan chicken fajitas will quickly become a favorite.
Healthy One Pot Philly Cheesesteak Pasta
The flavors of a Philly Cheesesteak sandwich are transformed into a pasta dish with this Healthy One Pot Philly Cheesesteak Pasta. This dish is simple, but flavorful and a fun change-up to your week night meal rotation. Lean ground beef, green pepper, onion, and mushrooms combine to form the base of this recipe. Rotini pasta is cooked in a combination of beef broth and water to flavor the dish as it cooks; finally, provolone cheese and cream cheese are stirred in for creaminess. If you are looking for a fun weeknight meal, made in one pot and easy cleanup, this one is for you!
Tortellini Soup with Chicken Sausage and Spinach
This soup is a delicious bowl of comfort; perfect for the transition to colder weather months, this soup is hearty, nutrient-rich, and simple to make. Tortellini soup with chicken sausage and spinach starts out with delicious sweet Italian chicken sausage, as the base. Flavored with diced tomatoes, chicken broth, vegetables, and cheesy, decadent tortellini, this soup is a flavor explosion in every bite. The serving size for this soup is generous, making it the perfect lunch or dinner; great served alone, or alongside a salad or sandwich, this tortellini soup is a crowd-pleaser.
Slow Cooker Hawaiian Pork
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.
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!
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