Meal prepping doesn’t have to be boring or repetitive. In fact, with the right mix-and-match system, you can prepare a week’s worth of meals without eating the same thing every day. Whether you’re aiming for weight loss, saving time, or just trying to eat cleaner, these meal prepping combos are your secret weapon.
How Meal Prepping Combos Work
The key is simple: pick one option from each category to build your meal.
- Protein: meat or plant-based
- Vegetable: fresh, roasted, or steamed
- Grain/Carb or Base: whole grains, potatoes, or greens
- Optional: Add a sauce or seasoning to switch things up!
By rotating these ingredients, you’ll unlock endless easy meal prep ideas. As a result, you’ll avoid boredom and keep your meals exciting.
50 Meal Prepping Combos to Try
Here are 50 winning combinations for any diet or preference. Of course, feel free to swap ingredients based on what’s in your fridge!
| Protein | Vegetable | Grain/Base | Extras (Optional) |
|---|---|---|---|
| Grilled chicken | Steamed broccoli | Brown rice | Garlic lemon sauce |
| Baked salmon | Roasted asparagus | Quinoa | Dill yogurt sauce |
| Tofu cubes | Stir-fried bok choy | Jasmine rice | Teriyaki glaze |
| Turkey meatballs | Zucchini noodles | Whole wheat pasta | Marinara sauce |
| Chickpeas | Roasted sweet potatoes | Farro | Tahini drizzle |
| Shrimp | Green beans | Wild rice | Chili lime seasoning |
| Rotisserie chicken | Cucumber tomato salad | Couscous | Greek vinaigrette |
| Tempeh | Roasted Brussels sprouts | Lentils | Curry sauce |
| Ground beef (lean) | Sautéed spinach | Mashed cauliflower | Paprika and cumin |
| Pulled pork | Pickled red onions | Corn tortillas | BBQ sauce |
| Hard-boiled eggs | Kale | Sweet potato hash | Everything bagel seasoning |
| Grilled steak slices | Bell peppers (grilled) | Brown rice | Chimichurri sauce |
| Seitan | Roasted carrots | Millet | Garlic ginger sauce |
| Salmon cakes | Steamed green beans | Orzo | Lemon herb dressing |
| Baked falafel | Mixed greens | Pita bread | Hummus |
| Grilled turkey breast | Roasted eggplant | Quinoa tabbouleh | Tzatziki |
| BBQ tofu | Corn + black bean mix | Rice | Avocado crema |
| Boiled shrimp | Spinach salad | Rice noodles | Peanut sauce |
| Tuna (canned or seared) | Chopped celery + onion | Whole wheat crackers | Olive oil & vinegar |
| Scrambled tofu | Sauteed mushrooms | Brown rice | Nutritional yeast |
| Lentil patties | Green peas | Barley | Spicy tomato sauce |
| Ground chicken | Napa cabbage slaw | Rice | Sriracha mayo |
| Grilled fish | Okra | Plantain | Caribbean jerk sauce |
| Tempeh | Roasted beets | Wild rice | Balsamic glaze |
| Chicken thighs (baked) | Cauliflower florets | Couscous | Harissa paste |
| Boiled eggs | Avocado slices | Ezekiel toast | Sea salt + lemon |
| Paneer cubes | Saag (spinach curry) | Basmati rice | Ghee |
| Turkey sausage | Broccoli rabe | Polenta | Parmesan |
| Vegan meatballs | Grilled squash | Chickpea pasta | Basil pesto |
| Grilled sardines | Cherry tomato salad | Rice pilaf | Garlic aioli |
| Chicken breast | Roasted fennel | Red lentils | Dijon mustard |
| Canned salmon | Sliced cucumber | Quinoa | Lemon vinaigrette |
| Black bean burger | Roasted corn | Brown rice | Salsa |
| Beyond beef crumbles | Roasted green beans | Mashed potatoes | Vegan gravy |
| Rotisserie chicken | Roasted root veggies | Orzo | Ranch dressing |
| Tuna salad | Lettuce wraps | No-carb | Sriracha |
| Grilled shrimp | Snap peas | Soba noodles | Sesame dressing |
| Soft-boiled eggs | Asparagus | Couscous | Herb olive oil |
| Marinated tofu | Cabbage stir fry | Jasmine rice | Hoisin sauce |
| BBQ pulled jackfruit | Coleslaw | Buns (or lettuce wraps) | BBQ sauce |
| Chicken stir-fry | Mixed frozen veggies | Brown rice | Soy sauce |
| Tuna poke | Edamame + seaweed | Sushi rice | Ponzu |
| Egg muffins | Sautéed kale | Oatmeal (savory) | Hot sauce |
| Crispy chickpeas | Arugula | Quinoa | Lemon tahini |
| Ground pork | Stir-fry mix | Noodles | Sweet chili sauce |
| Roasted turkey | Roasted cauliflower | Mashed sweet potato | Cranberry sauce |
| Grilled halloumi | Cucumber + tomato | Bulgur wheat | Olive tapenade |
| Sliced roast beef | Broccoli + carrots | Garlic mashed potatoes | Horseradish sauce |
| Soft scrambled eggs | Roasted bell pepper | Toasted sourdough | Salsa verde |
| Chicken sausage | Sauteed spinach | Zucchini noodles | Tomato cream sauce |
Tips for Meal Prep Success
To make the most of these combos, follow these simple tips:
- Batch cook each ingredient in bulk to save time.
- Use divided containers to keep foods fresh and separate.
- Rotate sauces and seasonings to make repeats feel brand new.
- Stick to 3 proteins, 3 veggies, and 3 bases per week for simplicity.
Why Meal Prepping Combos Work So Well
Not only do these combos help you avoid mealtime monotony, but they also support healthy eating, weight management, and save both time and money. In other words, this system offers variety without the overwhelm.
By mixing and matching, you can tailor your meals to your personal preferences and dietary needs. Consequently, you’ll enjoy balanced, satisfying meals every single day—without the hassle of planning from scratch.
Tap that button to get monthly food prep tips and recipes sent right to you.