5 Healthy Meal Prep Recipes to Start 2026

By Karen Ling

Last Updated January 12, 2026

Kick off the new year by saving time and staying on track with your health goals. We've scoured the internet for five recipes that maintain their flavor and texture after reheating, making them perfect for a busy work week!

1) High-Protein Chicken Burrito Bowls

A meal prep staple: high protein, high fiber, and easy to customize without getting boring. Source: Feel Good Foodie – Chicken Burrito Bowl.

Ingredients:

For the chicken
- 2 tablespoons olive oil
- 3 tablespoons lime juice
- 3 chipotle chilis in adobo sauce, finely chopped, plus 1 ½ tablespoon adobo sauce
- 1 ½ teaspoon garlic powder
- ¾ teaspoon salt
- 1 ½ pounds chicken breast, cut into strips
For the cilantro lime rice
- 1 cup long-grain white rice, rinsed
- 1 ½ cups water
- ¼ teaspoon salt (plus more to taste)
- 1 lime, zested, plus 2 tbsp fresh lime juice
- ¼ cup chopped cilantro
To assemble
- 1 head romaine lettuce, chopped
- 1 cup tomatoes, diced
- 1 avocado, chopped
- 1 cup frozen corn, thawed
- 1 (15-ounce) can black beans, rinsed and drained
- ½ small red onion, chopped
Steps:
1. Cook seasoned chicken (pan-sear or bake).
2. Cook rice; prep beans and corn, add lime juice and cilantro.
3. Sauté peppers until tender-crisp.
4. Portion rice + beans + veg + chicken into containers.
5. Optional: Add fresh toppings after reheating.

2) Sheet Pan Teriyaki Chicken & Broccoli

Sheet pan meals are perfect for meal prep because they’re fast, consistent, and reheat cleanly. Source: Healthy Fitness Meals – Teriyaki Chicken Meal Prep Bowls.

Ingredients:
- 1.5 lbs skinless boneless chicken breasts or thighs, diced into 1-inch cubes
- 1 Tbsp sesame oil
- 4 cups broccoli florets (fresh or frozen)
- 2 cups cooked brown rice (or quinoa)
- 1 Tbsp sesame seeds, to garnish
- 2 Tbsp sliced green onions
- 2 Tbsp sliced chili, or to taste
Steps:

1. Cook the chicken: In a large skillet over medium-high heat, heat oil until nice and hot. Then add in the chicken until it’s cooked almost all the way through. This should take about 4-5 minutes. Make sure you’re stirring occasionally so that the chicken doesn’t stick to the pan.
2. Make the sauce: While your chicken is cooking whisk all teriyaki sauce ingredients into a small bowl. After it’s mixed well, you can pour it over the chicken. Then lower the heat and simmer for 3-5 minutes or until the sauce thickens and nicely coats the chicken.
3. Steam the broccoli: In a separate pot, steam the broccoli until just tender. This should take about 5-8 minutes.
4. Separate into containers: Divide the cooked brown rice among your HeatsBox Inner Dishes, and top with steamed broccoli and teriyaki chicken.
5. Garnish: Top with your favorite topping! We prefer to use sesame seeds, chilies, and green onions. After you’ve garnished, enjoy now or save for lunch all week long!

3) Healthy Turkey Chili

Chili tastes even better after a day in the fridge, making it one of the best meal prep recipes ever. Source: Downshiftology – Turkey Chili.

Ingredients:
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 jalapeno pepper, de-seeded and diced
- 3 garlic cloves, minced
- 1 ½ pounds ground turkey
- 2 tablespoons tomato paste
- 2 tablespoon chili powder
- 1 tablespoon ground cumin
- 2 teaspoon paprika (or smoked paprika)
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- 1 (28-ounce can) fire-roasted diced tomatoes
- 2 (15-ounce cans) red kidney beans, drained and rinsed
- 2 cups chicken broth
Steps:
1. Cook the veggies. Heat the oil in a large pot over medium-high heat. Saute the onion, bell pepper, and jalapeno pepper for 4 to 5 minutes, until the onion becomes translucent. Then, add the garlic and stir for another 30 seconds.
2. Add the turkey. Add the ground turkey, breaking it into small pieces with a spatula, until it’s cooked through.
3. Pour in the spices and chili base. Add the tomato paste, chili powder, cumin, paprika, oregano, and salt. Stir for another minute, until fragrant. Then add the canned tomatoes with juices, drained beans, and chicken broth, then stir together.
4. Boil and simmer. Increase the heat to high and bring it to a boil, then reduce the heat to medium-low and let it simmer uncovered for 30 minutes, stirring occasionally.
5. Top your chili with fresh ingredients such as cheese, veggies, fruits and herbs.

4) Vegan Red Lentil Bolognese

A hearty plant-based option that’s budget-friendly, freezer-friendly, and super filling. Source: Rainbow Plant Life – Vegan Red Lentil Bolognese

Ingredients:
- 1 ½ tablespoons olive oil
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme (or use more oregano)
- 1 ½ teaspoons kosher salt, plus more to taste
- Freshly ground black pepper, to taste
- 1 (5.3-ounce) (150g) tube of tomato paste
- 1/2 cup (120 mL) dry red wine (optional)
- 3 cups (720 mL) vegetable broth
- 1 cup (185g) red lentils, soaked
- ¼ cup (32g) walnuts (or pecans), crushed finely
- 1 (14.5-ounce/410g) can crushed tomatoes or whole peeled tomatoes, crushed by hand
- 12–16 ounces (340–454g) pasta (wide/long or tube pasta; or gnocchi)
- 1 tablespoon high-quality balsamic vinegar
- Flat-leaf Italian parsley or fresh basil (optional)

Steps:
1. Soak the lentils in water for 30 minutes.
2. Meanwhile, heat the olive oil in a deep sauté pan. Once it’s hot, add the onions and let them cook until they start to take on some color.
3. Add the garlic, then the herbs, salt, and pepper.
4. Add the tube of tomato paste. Let it cook down and caramelize for a few minutes. You’ll know it’s done when it takes on a darker red color.
5. If you’re using it, deglaze the pan with red wine at this point. Scrape up any browned bits stuck to the bottom of the pan, then let the wine simmer until the smell of alcohol has burned off and the mixture is jammy.
6. Pour in the broth, soaked lentils, and walnuts. Stir, then bring the mixture up to a boil. As soon as it starts to boil, reduce the heat to a rapid simmer.
7. Taste the bolognese and adjust the seasonings, herbs, salt, and/or pepper as needed. Finish the sauce by stirring in the balsamic vinegar.
8. Scoop the vegan bolognese over freshly cooked pasta noodles, garnish with fresh parsley or basil, and enjoy!
9. Simmer until lentils are tender and sauce thickens. Serve or portion with pasta.

Reheat tip: If it thickens in the fridge, loosen with a spoonful of water or broth.

5) Paleo Turkey Chili

If you want something lighter but still high-protein, this is a great weekly staple. Source: Skinny Fitalicious – Meal Prep Turkey Chili.

Ingredients:
- 1 lb lean ground turkey
- 1 tablespoon extra virgin olive oil
- 28 oz crushed tomatoes, with juices
- 28 oz diced tomatoes, with juices
- 6 oz tomato paste
- 1 red bell pepper, diced
- 1/2 cup white onion
- 2 tablespoons minced garlic
- 1 tablespoon oregano
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/4 teaspoon nutmeg
- Salt and pepper, to taste
Steps:
1. Bring a large pot to medium heat. Place olive oil, onions, garlic, bell pepper and turkey in the pot. Break up the turkey with a wooden spoon until it is cooked about 5 minutes.
2. Next add the seasonings and all canned tomatoes to the pot. Stir to combine.
3. Cover the pot and bring to a simmer then reduce the heat and let the chili cook at a medium-low temperature 25 minutes covered.
4. Divide the chili into your HeatsBox inner dishes. If you have more, keep in a larger bowl to portion later.

Reheat tip: Add a squeeze of lime or a spoon of salsa after reheating to brighten flavor.

FAQ

What are the best meal prep recipes that reheat well?

Recipes with sauces, soups, stews, or roasted proteins reheat best—like chili, lentil bolognese, teriyaki chicken, and burrito bowls (with fresh toppings stored separately).

How long does meal prep last in the fridge?

Most meal prep lasts 3–5 days in the fridge when stored in airtight containers and cooled before sealing. (Always follow food safety guidelines and use your best judgment.)

What foods should you not meal prep if you plan to reheat?

Foods that get soggy or rubbery: crispy fried items, delicate seafood, and watery vegetables unless you store components separately.

How do you reheat meal prep without drying it out?

Reheat in short bursts, stir halfway through, and add 1–2 teaspoons of water for rice/pasta/veg. Keep sauces separate when possible.

If your 2026 goal is to eat healthier without thinking about it all week, start with meals that's going to reheat wonderfully in your HeatsBox (both the GO and the Style+). Pick two recipes from this list, prep them this weekend, and you’ll have lunches/dinners ready in minutes—without the “sad leftovers” problem.