15 Best Foods for Meal Prep

Meal prepping saves time, money, and helps you stick to your nutrition goals. The best meal prep foods store well, reheat easily, and provide balanced nutrition. These versatile staples form the building blocks of countless healthy, pre-made meals you can enjoy throughout the week.

The Rankings

1 🍗

Chicken Breast

284 cal · 53.4g protein · 0.0g carbs · 6.2g fat · 0.0g fiber · 1 breast (172g)

With 53.4g protein and 284 calories per 1 breast (172g), chicken breast stores well in the fridge for 3 to 5 days and pairs with almost any meal.

2 🐟

Salmon

208 cal · 28.0g protein · 0.0g carbs · 9.2g fat · 0.0g fiber · 1 fillet (170g)

With 28.0g protein and 208 calories per 1 fillet (170g), salmon stores well in the fridge for 3 to 5 days and pairs with almost any meal.

3 🫘

Lentils

230 cal · 18.0g protein · 40.0g carbs · 0.8g fat · 16.0g fiber · 1 cup cooked (198g)

With 18.0g protein and 230 calories per 1 cup cooked (198g), lentils stores well in the fridge for 3 to 5 days and pairs with almost any meal.

4 🫘

Black Beans

227 cal · 15.0g protein · 41.0g carbs · 0.9g fat · 15.0g fiber · 1 cup cooked (172g)

With 15.0g protein and 227 calories per 1 cup cooked (172g), black beans stores well in the fridge for 3 to 5 days and pairs with almost any meal.

5 🫘

Chickpeas

269 cal · 15.0g protein · 45.0g carbs · 4.2g fat · 12.0g fiber · 1 cup cooked (164g)

With 15.0g protein and 269 calories per 1 cup cooked (164g), chickpeas stores well in the fridge for 3 to 5 days and pairs with almost any meal.

6 🥩

Ground Beef

247 cal · 20.0g protein · 0.0g carbs · 17.0g fat · 0.0g fiber · 4 oz cooked (113g)

With 20.0g protein and 247 calories per 4 oz cooked (113g), ground beef stores well in the fridge for 3 to 5 days and pairs with almost any meal.

7 🥣

Greek Yogurt

100 cal · 17.0g protein · 6.0g carbs · 0.7g fat · 0.0g fiber · 1 cup (245g)

With 17.0g protein and 100 calories per 1 cup (245g), greek yogurt stores well in the fridge for 3 to 5 days and pairs with almost any meal.

8 🫐

Tofu

144 cal · 15.0g protein · 3.5g carbs · 9.0g fat · 2.3g fiber · 1/2 cup (126g)

With 15.0g protein and 144 calories per 1/2 cup (126g), tofu stores well in the fridge for 3 to 5 days and pairs with almost any meal.

9 🌾

Quinoa

222 cal · 8.1g protein · 39.0g carbs · 3.6g fat · 5.2g fiber · 1 cup cooked (185g)

With 8.1g protein and 222 calories per 1 cup cooked (185g), quinoa stores well in the fridge for 3 to 5 days and pairs with almost any meal.

10 🍝

Pasta

220 cal · 8.1g protein · 43.0g carbs · 1.3g fat · 2.5g fiber · 1 cup cooked (140g)

With 8.1g protein and 220 calories per 1 cup cooked (140g), pasta stores well in the fridge for 3 to 5 days and pairs with almost any meal.

11 🥣

Oatmeal

154 cal · 5.3g protein · 27.0g carbs · 2.6g fat · 4.0g fiber · 1 cup cooked (234g)

With 5.3g protein and 154 calories per 1 cup cooked (234g), oatmeal stores well in the fridge for 3 to 5 days and pairs with almost any meal.

12 🍚

Brown Rice

216 cal · 5.0g protein · 45.0g carbs · 1.8g fat · 3.5g fiber · 1 cup cooked (195g)

With 5.0g protein and 216 calories per 1 cup cooked (195g), brown rice stores well in the fridge for 3 to 5 days and pairs with almost any meal.

13 🥦

Broccoli

55 cal · 3.7g protein · 11.0g carbs · 0.6g fat · 5.1g fiber · 1 cup chopped (91g)

With 3.7g protein and 55 calories per 1 cup chopped (91g), broccoli stores well in the fridge for 3 to 5 days and pairs with almost any meal.

14 🍚

White Rice

205 cal · 4.3g protein · 45.0g carbs · 0.4g fat · 0.6g fiber · 1 cup cooked (186g)

With 4.3g protein and 205 calories per 1 cup cooked (186g), white rice stores well in the fridge for 3 to 5 days and pairs with almost any meal.

15 🍠

Sweet Potato

103 cal · 2.3g protein · 24.0g carbs · 0.1g fat · 3.8g fiber · 1 medium (130g)

With 2.3g protein and 103 calories per 1 medium (130g), sweet potato stores well in the fridge for 3 to 5 days and pairs with almost any meal.

Quick Comparison Table

Here is a side-by-side nutritional comparison of all the foods on this list:

#	Food	Calories	Protein	Carbs	Fat	Fiber
1	🍗 Chicken Breast	284	53.4g	0.0g	6.2g	0.0g
2	🐟 Salmon	208	28.0g	0.0g	9.2g	0.0g
3	🫘 Lentils	230	18.0g	40.0g	0.8g	16.0g
4	🫘 Black Beans	227	15.0g	41.0g	0.9g	15.0g
5	🫘 Chickpeas	269	15.0g	45.0g	4.2g	12.0g
6	🥩 Ground Beef	247	20.0g	0.0g	17.0g	0.0g
7	🥣 Greek Yogurt	100	17.0g	6.0g	0.7g	0.0g
8	🫐 Tofu	144	15.0g	3.5g	9.0g	2.3g
9	🌾 Quinoa	222	8.1g	39.0g	3.6g	5.2g
10	🍝 Pasta	220	8.1g	43.0g	1.3g	2.5g
11	🥣 Oatmeal	154	5.3g	27.0g	2.6g	4.0g
12	🍚 Brown Rice	216	5.0g	45.0g	1.8g	3.5g
13	🥦 Broccoli	55	3.7g	11.0g	0.6g	5.1g
14	🍚 White Rice	205	4.3g	45.0g	0.4g	0.6g
15	🍠 Sweet Potato	103	2.3g	24.0g	0.1g	3.8g

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Summary and Recommendations

The foods listed above represent some of the best choices for foods for meal prep. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.

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