5 Meal Prep Dinners – DIFFERENT Healthy Meals Every Day! – Mind Over Munch

*SIGH* I’m SO tired of eating the SAME dinner
EVERY night… *GASP* If you get creative, you don’t have
to! Hey, Munchies! Meal prep is great to help us stay on track
with being healthy, but a lot of you have made it clear, you DON’T like to eat the
same thing every day, and neither do I! So how do you keep it interesting? Most people do tend to eat the same things each day for breakfast and lunch, but they struggle when it comes to making quick, healthy, and INTERESTING dinners. So today I’m going to share a meal prep for the week – 5 DIFFERENT dinner
meals for 5 nights! You never HAVE to eat the same thing if you
get creative. Again, you don’t have to replicate THIS,
I encourage you to take it and make it your own, I’m just showing you this as an example for how it CAN be done. I’ve also included some vegan meals so there’s
something here for everyone, so adjust as you need. Here’s our menu for the week – Monday:
Chicken Tacos with Rice & Beans. Tuesday: Fresh Tofu Bowl. Wednesday: Mediterranean Chicken Salad. Thursday: Vegan Burrito with Rice & Veggies. Friday: Curry Chicken Salad Sandwich with
Veggies. Not too shabby, eh? AND this menu is for a dinner for TWO people, since a lot of you have requested for that, too. So how do we meal prep these different meals
EFFICIENTLY? I’m going to show you right now. And if you want MORE meal prep insight, check
out my meal prep eBook because it teaches efficient and effective meal prep for all
lifestyles – it’s available at mindovermunch.com/ebooks, use the code 5WAYS for 10% off any eBook or
package this week only. To keep these meals balanced, I started by
focusing on the components I want in each: A protein, a grain or starch, and a vegetable. With that formula, there are endless combinations. Let’s start with our proteins. I have 3 dinners that will include chicken, so I’m going to prep that chicken 3 different ways! I’ve got a pan lined with foil and I’m
using the foil to divide the pan into compartments rather than using 3 different pans. The first is very basic, I’ve brushed on a bit of olive oil, and seasoned with salt and pepper. The next has olive oil, salt, pepper, and paprika. And the third has some olive oil, salt, pepper, chili powder, and basic
taco seasoning (see my meal prep eBook for my personal taco seasoning recipe OR you could
use a pre-made mix). This way I can keep each protein tasting a
little bit different, but keep the efficiency with baking them all at the same time. Once those are cooked through, I can diversify
even more by chopping them – so I’m chopping one into cubes, one into slices, and shredding
one. So in the time it takes to make 1 flavor or
style of chicken, I now have 3 that look AND taste different. I can label and store them so I can use them throughout the week (I will link these chalkboard labels in the description if you’re interested). You’ll see how they’re all used when we
put it all together, but let’s prep the shredded chicken now – it’s going in
my cold curry chicken salad! In a mixing bowl, add Greek yogurt, curry powder, lemon juice, and salt and pep. Mix to combine. Then, add your shredded chicken, green onion,
celery, raisins, and cashews, once again mixing to combine. It’s that easy! And a tip for my vegan friends: plain unsweetened coconut yogurt can be used in place of the Greek yogurt, and chickpeas are delicious in chicken salads
in place of the chicken! For my second protein source, I’ve chosen
tofu to offer some ideas for those looking for plant based-recipes, but remember, you
could apply the seasonings from before to tofu, or the ones that I’m about to show to chicken or any other protein, too! First, I press my tofu for a few hours, so I
usually do this before I even start the meal prep. I put it on paper towels between plates to get rid of as much moisture as possible. Then I am cutting one into cubes and one into sticks – again, to diversify. I create a mixture of soy sauce, sesame oil,
and rice vinegar and added that to my tofu cubes – you could marinate it for 30 minutes or a few hours if you have the time and want the added flavor. With the sticks, I’ve just rubbed down with some salted taco seasoning. This time, I am going to use separate trays
because the tofu is different sizes and they may take different amounts of time to cook because of that. If you cut them all the same, you could use one tray and do the same foil dividing
trick as before. Bake those for 20 to 45 minutes, and BOOM! Baked tofu for the week. For grains, I’m cooking up some quinoa and
some rice. I could just cook them plain and season as
I want, but since I’ve got two DIFFERENT grains and so many other varying components, I’m going to add even more flavor with some variations. For the easiest Mexican rice ever, in a large
pot, add minute brown rice, broth, tomato sauce, garlic powder, onion powder, and salt and
pep. Bring to a boil, reduce to a simmer for
about 15 minutes, and then stir in some chopped cilantro! So easy, extra flavor and fun, but NO extra
work. Next, I’m making an herby lemon quinoa! In a large pot, add quinoa, broth, and salt
and pep. Bring to a boil and turn down to a simmer. Once the liquid is absorbed, about 12 to 15 minutes, you can add in lemon zest, lemon juice, fresh parsley, fresh basil, and fresh thyme, and mix to combine. I LOVE using herbs because they’re
so fresh and fragrant without having to turn to fat for flavor. For my vegetables, in one pan I’m adding
red bell pepper, green bell pepper, red onion, and mushrooms. Drizzle on a little olive oil, salt, pepper,
cumin, chili powder, paprika, and some optional cayenne pepper – if you like a little kick! Toss to coat. I’m also tossing together some of those
same vegetables for a cold dish, which keeps shopping AND chopping efficient. In a large mixing bowl, add chopped red bell pepper, green bell pepper, cherry tomatoes, red onion, Kalamata olives, minced garlic,
olive oil, balsamic vinegar, lemon juice, and salt and pep. Mix to combine! Then I’m going to add parsley and feta cheese,
and toss lightly to finish. This makes a lovely salad, and it’s one way
that I can re-use those SAME ingredients with NEW flavors and dishes. Prepping the SAME ingredients for warm or
cold dishes is a great way to offer variety to your meal prep. For my second vegetable pan I’m using chopped broccoli, sweet potato, zucchini, and yellow bell pepper. Drizzle on a little olive oil, add some
lime juice, salt, pepper, dried oregano, and dried thyme. Toss to coat. I’m putting both of those prepped vegetable pans into the oven TOGETHER to keep things efficient, and meal prep has never been easier! For some additional substance and variety
throughout the week, I’m also taking some canned black beans that I’ve drained and rinsed, and seasoning them with fresh parsley, lime juice, and salt and pep. Portion them out into containers that I can use differently when needed, and now I have literally everything prepared that I need for 5 DIFFERENT meals. So let me show you how I put it together throughout
the week. Monday – Chicken Tacos with Rice and Beans. The hard work is done – chicken and vegetables are already cooked, which are great fillings for my store-bought corn tortillas. As a side dish, I’ve mixed together my Mexican rice, portioned beans, and some salsa. What a tasty Monday meal! Tuesday – Fresh Tofu Bowl. Everything is ready to be layered into my bowl – I’ve reheated my herby lemon quinoa and roasted veggies, along with my beans and asian-inspired tofu, and I’m topping it off with some fresh avocado slices and a lime wedge, as a healthy and refreshing dressing. Tuesday night is a success! Wednesday – Mediterranean Chicken Salad. On a bed of spinach, I add my cold quinoa,
prepped Mediterranean veggie salad, sliced paprika chicken, and a drizzle of olive
oil, balsamic vinegar, and half a lemon. Wednesday night looks fancy, but couldn’t
have been easier! Thursday – Vegan Burrito with Rice and Veggies. On a sprouted grain tortilla, I layer in some
spinach leaves, along with my beans, taco tofu, and salsa! Roll it up, and serve with rice and roasted
pepper mixed veggies on the side! Friday – Curry Chicken Salad Sandwich. I’ve layered the curry chicken salad on
my Ezekiel bread – I don’t generally need an additional grain like rice if I’m having
a whole sandwich, so I’m just sticking to the delicious roast veggies as a side dish. Fun Friday! And there you have it – a meal prep dinner
menu for TWO people, where you can enjoy a different meal EVERY night of the week. Would you also believe that I shopped at Trader Joe’s for most of this stuff, and only spent about 50 to 60 bucks? That’s only about 5 to 6 dollars per DIFFERENT dinner, and a lot of those ingredients I can use for my other meals for the week, too, like celery
or herbs. Not bad for two people – that could be ONE dinner out for two, or FIVE dinners in! No excuses. A lot of people knock meal prep – don’t
want to spend the time – I’ve got a 1 hour meal prep video, don’t want to spend the
money – I’ve got a 50 dollar WHOLE FOODS meal prep video, don’t want to eat the same
thing, BOOM here you go. If you want to hate – guess what – no one
is MAKING you meal prep. It’s there as an option IF it helps you
with your healthy lifestyle! If you’ve got another meal prep challenge
that you’d like me to try, let me know in the comments below! You all are my greatest inspiration and I
can’t thank you enough for it. Remember to check out my meal prep eBook for
help with efficient meal prepping at mindovermunch.com, and subscribe to our weekly newsletter for
FREE! I’ve also added a shopping list in today’s
newsletter to thank my website subscribers. I’ll see you next week for a brand new episode,
and remember, especially when it comes to weekly meal prep, it’s all a matter
of Mind Over Munch.

About the author


  1. Meal prepping for more than 1 person? Check out my FAMILY meal prep video! https://www.youtube.com/watch?v=G9GMrL-wMUs

  2. hi, could you do a budget meal prep for family with picky eating kids lol. AKA VEGGIE HATERS. I Want my son to eat healthier but it's a struggle! thanks!

  3. Hey. I am new to your channel and i am loving your videos. I know you dont have kids but what about a back to school meal prep for parents who want there kids to take a lunch to school.

  4. Alyssia, thank you! I love your meal prep videos! But trying to figure out a grocery list to go along with it is hard. I didn't know what to buy. I bought your Meal Prep book and now I totally get it! I've always wanted to do this. Yay for healthier eating!

  5. i love your intros! they're so creative, much like your delicious recipes. love your channel, you definitely deserve wayyy more subs x

  6. I havent seen your channel in over a year I think but U look so different and I love your hair. Wrote down some new meal preps !!! Youre the best Alyssa

  7. i just saw your channel (and i am far beyond happy about that btw) but still i dont get how you make chicken edible for days?

  8. Meal prep challenge… my husband does not like pastas or rice and almost no veggies whatsoever so I feel like I'm always stuck with what to make for him any new ideas?

  9. i feel like spending the time once a week will be better like prep on the weekends and i dont have to worry about it during the work week. I just need to think of things like this that use the same ingrediants but are different

  10. This is great! Thanks!
    Can I freeze all these?
    Specially the mexican rice and the chicken salad? How long can I keep those in the fridge and freezer?

  11. Amazing ideas and recipes, tqvm! Love the quality of your videos, very watchable and quick too!๐Ÿ‘๐Ÿ‘๐Ÿ‘

  12. I really liked this video. Your ideas are great and this time you didn't use ziploc bags! that's great. But again, my question is. How can you prepare meat for 5 days if meat is supposed to last only 3 days fresh after being cooked? and also, Aren't the veggies get soggy after 3 days in the jar?

  13. Omg this is absolutely amazing! This is where I struggle the most with meal prep because I'll get to Tuesday or Wednesday and think to myself – I realllyyyy don't want to eat that! lol! Thank you for such awesome ideas, I definitely need to give these a try! <3

  14. Your videos are amazing !! Im french and i use them in Paris. Im in a keto diet at the moment , can you make a video on the same way? Versatile meal prep keto diet? I have still watching your video about the keto diet meal prep…itโ€™s great. Sorry for the mistakes !! See you soon. Isabelle

  15. Here's an idea I had. Cut both the tofu into strips and put it in the same pan ans do the suctioning off thing. Then cut one of the strips to cubes. There you go! Less dishes!

  16. Totally love these videos and appreciate all the tips and tricks! But I am the only one thinking, man I eat way more food than this! Haha, I guess I can always double up where necessary! Love the content, keep it up!

  17. Loved this! I've been searching high and low for "not boring" meal prepping. Is your e-book mostly traditional meal prepping (same 3 meals for the whole week) or more like this video, same ingredients, but different meals every day? I'm going to try the chicken curry salad sandwich this week!

  18. I really like the way you diversified with repeat ingredients. I definately would love to see more of this.

    I am currently mostly meal prepping for me and my sister since we work similar schedules but if there is something my molm would like i just make an extra box and stuck her name on it.

    I hope as time goes on I get more efficient!

  19. Hi Allyssia! I have a question: will you in the future ever print your meal prep ebooks into hard-copy books? I'd love a hard copy version, and would be willing to pay the added price!

  20. Iโ€™ve been following you for years now, I donโ€™t know how to say this but, you inspired me so much.. Iโ€™ve been eating more healthy foods and experimenting with new ones! Thank you for your help. P.s your editing is GOALS!

  21. I don't have a problem having the same thing. The problem is sometimes what I want is completely different from what I prepared. When my appetite doesn't shift due to cravings, all is well.

  22. How do you get your salt and pepper in that Ying yang pattern? It's so cool and makes meal prep exiting with tricks like that esthetically pleasing to the eye. ๐Ÿ™‚

  23. Can someone explain to me the purpose of meal planning? Fresh cooked meals seem so much more appealing.

  24. Great recipes thank you – What song is this during the tofu portion…. I heard it somewhere else before and canโ€™t figure it out….. please I would appreciate so much ๐Ÿ™‚ it sounds like 80s

  25. Absolutely fabulous tasty healthy ideas. I've subbed. I need this badly. I'm floundering around in the dark for too long. Not anymore!!

  26. Hey Alyssia, thank you for this great ideas!
    Could you do a lunchbox challenge (including breakfast, lunch and snacks during workhours)?
    It shouln't contain more than 1200kcal since I need another 400kcal for dinner ๐Ÿ™‚
    That would be awesome if you can find the time. Greetings from Austria. ๐Ÿ™‚

  27. I am interested in your ebook but it's not clear whether it's hard copy or pdf. I would prefer pdf as I'm in Australia and would like to avoid shipping. Can you let me know pls?

  28. Yeh yeh I agree with everyone else about the immense amount of effort put into these videos to make the quality the highest possibly. Buuuuttttt…… am I the only one who noticed that there was one thing that would have needed more effort than anything?! THE SALT AND PEPPER DISPLAY!! That little kung fu panda symbol thingy! I mean. Dam!

  29. Great video and the quality of videos, your video just popped up on my home screen and Iโ€™m so happy I found you. Definitely subscribing to your channel

  30. So you must be doing the satanic Illuminati Hand Signs to get noticed. ๐Ÿค” Itโ€™s very distracting when youโ€™re talking but you must know that, right! You donโ€™t need to do so many!

  31. Another idea for the chicken curry sandwich if you did go out and get curry or have the ability to make actual curry (which is mostly vegetables) is to just toast up some whole wheat naan mix some rice in with the chicken curry with whatever ratio you want and just put the curry and rice mixture in between the naan

  32. Your videos are so damn good, I love to use and adapt your recipes! Please keep including the vegan options ๐Ÿ™‚

  33. I would try…but not easy bcos Indonesian eat rice everyday…not bread. Western food is simple n fresh but I hv to get used to it. Anyway wish your channel to be a success….all the best!

  34. I must be weird because I donโ€™t like the same breakfasts and lunches every day. I canโ€™t stand eating the same thing every day.

  35. I LOVE your videos!! I am a strong believer of well balanced homecooked meals for a healthy life stye and truly enjoy your energy and ideas!

  36. Hello Alyssia! Would you consider creating an e-book of ONLY "dinner" meal prep? I have breakfast down, and eat lunch at work…dinner is the meal that gives me a headache. I used to have the luxury of prepping and cooking for as long as I needed every day, but now that I work away from home, I've lost my mojo for fixing healthy dinners. I either get a great idea–only to discover I don't have all the ingredients for what I want to cook–or feel uninspired by what I see in my refrigerator. I don't know why it's become such a struggle for me…but I need help with the planning. Thank you for sharing such great ideas with us!

  37. Food Network should give you a show of your own. I for one love your ideas and they are so easy and satisfying. Love your channel โค๏ธ

  38. Just came across this video and had to sub. It was very helpful and I look forward to viewing the rest of your content.

  39. please, tell us how you did the yin yang s&p or tell us the equipment you biught itโ€™s killing me how cute it is!!!

  40. Can you meal prep using all your ingredients? I love the idea of different meal every day, but as a single person or cooking for two, thereโ€™s always some food left overs. For example; celery for your chicken salad sandwich – Iโ€™m sure there are a lot left.

  41. I love to prep the different things and put in a freezer and combine when needed. Also, a slow cooker is my best friend for making dishes stand out. But for weekly meal prep I lack the space. So I mostly do it either for half a week or have the same thing about twice that week.

  42. Please do a low carb/keto meal prep for family of 4 PLEASE!!!! i am having such a hard time at home meal prepping or coming up with options for a low carb lifestyle. PLEASE!!!!

  43. What is a good replacement for mushrooms in most dishes? I am allergic to them and have yet to find a decent replacement (as far as the earthy flavor added to meals)

  44. Meal prep to me is like going to the gym. It seems like torture to do but when you are done its satisfying and you feel glad you did it. Especially later on when you reap the benefits!

  45. I liked these recipes so much. Honestly, thank you for your hard work. But how much calories (approximately )do these meals contain ?

  46. Fun note, I just found out they sell Tofu presses, which it totally cool. I found one on Amazon (just a normal link, not affiliate) https://www.amazon.com/Simple-Drip-Tofu-Press-Attachable/dp/B07GSGL945/ref=sr_1_1_sspa?keywords=tofu+press&qid=1564774349&s=gateway&sr=8-1-spons&psc=1 and I thought munchies (and you <3) would think it was a great time saving hack for meal prep

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