🍱 The Secret to Staying on Track This February
When February arrives, motivation for healthy eating often starts to fade. The excitement of New Year’s resolutions is wearing off, and busy schedules make it tempting to grab whatever is convenient—usually something unhealthy.
I’ve been there. Rushing out the door in the morning, skipping lunch, and then making poor dinner choices because I didn’t plan ahead. That’s when I discovered meal prepping—a game-changer for staying on track without stress.
These 5 easy and delicious meal prep recipes will help you save time, eat healthier, and avoid last-minute food decisions. Whether you need quick breakfasts, energizing lunches, or comforting dinners, this guide has you covered.
Let’s get started! 🚀
🥣 1. Overnight Oats with Chia & Berries – The Perfect Grab-and-Go Breakfast
Mornings are hectic. Whether you’re rushing to work, getting kids ready, or just struggling to wake up, having breakfast ready to go can be a lifesaver.
I used to skip breakfast entirely because I didn’t have time. Then I discovered overnight oats—a nutrient-packed, no-cook breakfast that’s ready when you are.
🥣 Recipe 1: High-Protein Overnight Oats with Chia & Berries
High-Protein Overnight Oats with Chia & Berries
Equipment
- Mason jars (notes: for storage)
- Measuring cups & spoons
Ingredients
- ½ cup Rolled oats
- 1 tbsp Chia seeds
- 1 cup Almond milk or any milk of choice
- ½ cup Greek yogurt
- 1 tbsp Honey or maple syrup
- ½ cup Mixed berries strawberries, blueberries, raspberries
Instructions
- 1️⃣ In a mason jar, mix oats, chia seeds, almond milk, Greek yogurt, and honey.
- 2️⃣ Stir well and let it sit in the refrigerator overnight (6-8 hours).
- 3️⃣ In the morning, top with fresh berries and enjoy!
- 📌 Meal Prep Tip: Make 3-5 jars at a time for an entire week of breakfasts!
Notes
Swap honey for stevia to reduce sugar.
Store in the fridge for up to 5 days.
🥗 2. Mediterranean Quinoa Salad – A Nutrient-Packed Power Lunch
The Mediterranean diet is one of the healthiest in the world, filled with fresh vegetables, heart-healthy fats, and plant-based proteins. This quinoa salad is inspired by those flavors, making it a perfect meal prep-friendly lunch.
Quinoa is often called a “superfood,” and for good reason—it’s high in protein, fiber, and essential nutrients. It also keeps well in the fridge, making it a great option for busy weekdays.
🥗 Recipe 2: Mediterranean Quinoa Salad
Mediterranean Quinoa Salad
Equipment
- Medium saucepan (notes: for cooking quinoa)
- Mixing bowl
- Measuring cups & spoons
- Knife & cutting board
Ingredients
- 1 cup Quinoa
- 2 cups Water
- ½ cup Cherry tomatoes halved 🍅
- ½ Cucumber diced 🥒
- ¼ cup Feta cheese crumbled 🧀
- ¼ cup Black olives sliced 🫒
- 2 tbsp Extra virgin olive oil
- 1 tbsp Lemon juice 🍋
- 1 tsp Dried oregano
- Salt & pepper to taste 🧂
Instructions
- 1️⃣ Cook the quinoa: Rinse quinoa under cold water. In a saucepan, bring 2 cups of water to a boil, add quinoa, and simmer for 15 minutes. Let cool.
- 2️⃣ Prepare the veggies: Chop tomatoes, cucumber, and olives.
- 3️⃣ Mix everything: In a bowl, combine quinoa, veggies, and feta cheese.
- 4️⃣ Dress it up: Drizzle with olive oil, lemon juice, oregano, salt & pepper. Toss well.
- 5️⃣ Divide into meal prep containers and refrigerate.
- 📌 Meal Prep Tip: Add grilled chicken or chickpeas for extra protein! 🐓🌱
Notes
For extra crunch: Add toasted almonds or sunflower seeds.
Storage: Keeps fresh in the fridge for 4-5 days.
🐟 3. One-Pan Garlic Lemon Salmon – A Gourmet Meal in 20 Minutes
Growing up, my family had a tradition of making salmon for special occasions. But I quickly realized that it doesn’t have to be just for special moments—it’s one of the easiest proteins to meal prep.
This garlic lemon salmon is packed with omega-3s for brain health, cooks in one pan for easy cleanup, and stays juicy and flavorful even after reheating.
🐟 Recipe 3: One-Pan Garlic Lemon Salmon with Roasted Veggies
One-Pan Garlic Lemon Salmon with Roasted Veggies
Equipment
- Baking sheet (notes: lined with parchment paper)
- Knife & cutting board
- Measuring spoons
Ingredients
- 2 Salmon fillets skin-on for extra crispiness 🐟
- 1 cup Broccoli florets 🥦
- 1 cup Sliced bell peppers red, yellow, green 🌶️
- 1 cup Baby carrots 🥕
- 2 tbsp Olive oil
- 2 cloves Garlic minced 🧄
- 1 tbsp Lemon juice 🍋
- 1 tsp Dried oregano
- Salt & pepper to taste 🧂
Instructions
- 1️⃣ Preheat the oven to 400°F (200°C).
- 2️⃣ Prepare the veggies: Toss broccoli, bell peppers, and carrots with 1 tbsp olive oil, salt & pepper on a baking sheet.
- 3️⃣ Prepare the salmon: Place salmon fillets in the center of the tray, skin-side down. Drizzle with olive oil, garlic, lemon juice, oregano, salt & pepper.
- 4️⃣ Bake for 20 minutes or until salmon flakes easily with a fork.
- 5️⃣ Let cool & divide into meal prep containers.
- 📌 Meal Prep Tip: Serve with brown rice or quinoa for a balanced meal! 🍚
Notes
Store in the fridge for up to 3 days or freeze for up to 1 month. ❄️
Swap veggies for zucchini, asparagus, or Brussels sprouts.
🍪 4. High-Protein Energy Bites – The Ultimate Snack for Busy Days
We all know that afternoon slump—that moment around 3 PM when energy levels crash, and you reach for something sugary or processed.
That’s why I love these protein-packed energy bites. They’re portable, naturally sweet, and full of fiber to keep you going. Plus, they require no baking, so they’re ready in minutes.
🍪 Recipe 4: High-Protein Energy Bites
High-Protein Energy Bites
Equipment
- Mixing bowl (notes: large size)
- Measuring cups & spoons
- Spoon or small cookie scoop
Ingredients
- 1 cup Rolled oats
- ½ cup Peanut butter or almond butter 🥜
- ¼ cup Honey or maple syrup 🍯
- 2 tbsp Ground flaxseeds
- ¼ cup Dark chocolate chips 🍫
- 1 tsp Vanilla extract
Instructions
- 1️⃣ In a large bowl, mix oats, peanut butter, honey, flaxseeds, chocolate chips, and vanilla extract.
- 2️⃣ Stir well until everything is evenly combined.
- 3️⃣ Using a spoon or small scoop, roll into bite-sized balls.
- 4️⃣ Place in the fridge for at least 30 minutes to firm up.
- 📌 Meal Prep Tip: Store in an airtight container in the fridge for up to 1 week or freeze for 2 months!
Notes
Add chia seeds or shredded coconut for extra nutrition.
For a lower-carb option, use sugar-free chocolate chips.
🍜 5. Slow Cooker Chicken and Vegetable Soup – The Ultimate Comfort Food
There’s something about chicken soup that feels like home. Maybe it’s because it’s been a go-to remedy for colds for generations, or maybe it’s just the way it warms you from the inside out on a chilly day.
This version is rich in protein and packed with vegetables, making it a nutritious meal prep option. Plus, using a slow cooker means you can just set it and forget it.
🍲 Recipe 5: Slow Cooker Chicken and Vegetable Soup
Slow Cooker Chicken and Vegetable Soup
Equipment
- Slow cooker (notes: 6-quart recommended)
- Knife & cutting board
- Measuring cups & spoons
Ingredients
- 2 Boneless skinless chicken breasts 🍗
- 2 Carrots sliced 🥕
- 2 Celery stalks chopped
- 1 Onion diced 🧅
- 3 cloves Garlic minced 🧄
- 4 cups Chicken broth 🍲
- 1 tsp Dried thyme
- 1 tsp Dried parsley 🌿
- Salt & pepper to taste 🧂
Instructions
- 1️⃣ Add chicken, carrots, celery, onion, garlic, broth, thyme, parsley, salt & pepper to the slow cooker.
- 2️⃣ Cover and cook on low for 6-8 hours (or high for 3-4 hours).
- 3️⃣ Remove the chicken, shred with a fork, and return it to the soup.
- 4️⃣ Stir and serve warm.
- 📌 Meal Prep Tip: Divide into individual meal prep containers and refrigerate or freeze!
Notes
For a thicker broth: Blend 1 cup of soup and mix it back in.
Freezing Tip: Store in freezer-safe containers for up to 3 months.
Meal prepping doesn’t have to be complicated—it’s all about having a plan and making small changes that lead to big results.
Which recipe will you try first? Let me know in the comments or tag @UrbanFoodRecipes on Instagram!
📌 Save this article on Pinterest so you can refer back later!
These meal prep recipes are exactly what I need to stay on track this month, Olivia! Love the variety—especially the Mediterranean quinoa salad. Can’t wait to try them all!