You’ll thank yourself for making these meal prep recipes to save some time during busy weeks. These dishes can help lower high blood pressure thanks to their high counts of potassium and lower amounts of saturated fat and sodium, meeting our heart-healthy recipe parameters. Recipes like our Marry Me White Bean Salad and Eat-the-Rainbow Vegetable Soup are flavorful, nutritious and easy-to-make choices that can keep your blood pressure in check.
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Marry Me White Bean Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
This salad is a bright, flavor-packed dish that’s hard not to fall for. Pulling inspiration from Marry Me Chicken, the tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
Eat-the-Rainbow Vegetable Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene—a phytochemical that may help reduce inflammation.
Green Goddess Tuna Salad
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week.
Winter Kale & Quinoa Salad with Avocado
Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. Make the sweet potatoes and dressing ahead of time so you can enjoy this dish in no time.
High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These overnight oats pack 17 grams of protein per serving thanks to strained (Greek-style) yogurt, peanut butter and soymilk. Sweeten these oats naturally with banana, and add blueberries for a more fruity flavor. Divide the mixture into Mason jars for an easy grab-and-go breakfast.
Vegan Superfood Grain Bowls
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
Overnight Quinoa Pudding
At 18g of protein per serving, this quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and relies on maple syrup instead of refined sugar for its sweetness. Prep time is minimal—just leave the mixture in the refrigerator overnight to firm up.
Chipotle-Lime Cauliflower Taco Bowls
Ali Redmond
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department.
Raspberry Overnight Muesli
In this healthy overnight muesli recipe, yogurt softens the oats to make them creamy and delicious. Don’t have raspberries on hand? Try adding chopped apple, blueberries or dried cranberries instead.
Rainbow Grain Bowl with Cashew Sauce
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.
Strawberry & Yogurt Parfait
This strawberry parfait recipe combines fresh fruit, strained (Greek-style) yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go.
Tuscan White Bean Soup
A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.
Three-Bean Chili
This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
Raspberry Yogurt Cereal Bowl
For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
Tex-Mex Pasta Salad
A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors. Prep the pasta ahead of time, and combine the rest of the ingredients when you’re ready to eat.
Slow-Cooker Pasta e Fagioli Soup Freezer Pack
Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.
Pesto Chicken & Cannellini Bean Soup
This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end. To get a homemade stock flavor using store-bought broth, simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.
Slow-Cooked Ranch Chicken and Vegetables
This creamy, veggie-packed chicken dinner comes together easily in your slow-cooker and makes enough for another night’s casserole!
Zucchini Noodles with Quick Turkey Bolognese
Forgo regular pasta (and most of the carbs) for spiralized zucchini “noodles” in this make-ahead meal. The zoodles quickly turn tender-crisp as the veggie-packed Bolognese warms in the microwave.
Lentil Stew with Salsa Verde
This healthy vegetarian stew is hearty and satisfying. The parsley relish is easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew; however, regular brown lentils will also work.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
