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Meal Prep Ideas That Aren’t Salads.


Meal prepping saves time, money and helps you stay on track with your healthy eating goals. But that doesn’t mean the meals have to be bland and boring. If you’re tired of eating salads every day, here are some meal prep ideas that aren’t salads and are both delicious and healthy and will satisfy all your food cravings.


Grain bowls. 

Instead of a salad, try making a grain bowl for your next meal prep endeavour. You can use any of your favourite grains as the base — rice, quinoa, buckwheat, or whatever you prefer. Switch up the grains each week for more variety. Then, add a source of protein, such as chicken, chickpeas, turkey, or steak. For your source of healthy fats, add some hummus, olives, or avocado slices. Add any vegetables that you like and finally, make your dressing. You can make a simple olive oil and vinegar dressing or try something different, such as almond butter or Tamari sauce. The options are limitless, and you can combine different ingredients each week for a different flavour. 


Grilled chicken and veggies. 

If you like salads because of the low calories and high nutritional value, grilled chicken and vegetables are great alternatives for when you need a bit of variety while still sticking to your health goals. Grilled chicken breast is high in protein, so it will keep you satisfied for a long time. Instead of your usual salad, grill some veggies in the oven with olive oil and your favourite spices. Add some nuts and seeds for another layer of crunch. 


Lettuce wraps. 

If you enjoy eating wraps but don’t love their high carbohydrate content, or you are avoiding gluten, you will love lettuce wraps! Choose your protein source— some great options are beef, chicken, turkey, or black beans. Cook your protein with some onion, spices, and sauce. The sauce is necessary to prevent your wrap from being too dry. Tamari sauce and other Asian-inspired flavours always taste amazing in lettuce wraps. Scoop up your mixture into a leaf of iceberg lettuce for a refreshing, crunchy, and low-carb meal.

Check out my simple Asian Lettuce Wraps for some inspiration.



Stir-fries are such delicious and simple recipes and are perfect meals to make when you want to empty your fridge. You can make a chicken or turkey stir-fry, or you can use tofu to make it vegetarian. Bell peppers, carrots, snap peas, broccoli, and onion are typically the best veggies for a stir-fry, but you can add any veggies that you have lying around in your fridge. Fry all of your ingredients in the pan with some oil and add sauce. You can make the sauce at home by mixing Tamari, garlic, honey, and chili if you want it spicy. This is a delicious low-carb meal with easy clean-up.


Meal prepping doesn’t have to be boring. I like to change up the menu week by week to keep things interesting, and with so many different options to mix-and-match ingredients and flavours, you’ll find a great system that works for you, too. What are your favourite meal prep ideas that aren’t salads?

Posted by Evolved Nutrition and Naturopathy

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