Healthy Reset Meal Plan: Meal Prep Recipes

These recipes are part of the Healthy Reset Meal Plan, our 5-day program of make-ahead breakfasts, throw-‘em-together lunches, and quick dinners designed to help you cook and eat healthy while minimizing waste.

There’s no getting around the “prep” part of meal prep, but with a few basic steps—and these essentials from Thrive Market—you’ll be stocked for five days of quick and healthy meals.

Grab some clean storage containers (hint: clean takeout containers and mason jars work just fine) and plan for a few hours of cooking on Sunday before your week begins. 

Meal Prep Tips and Tricks

The Healthy Reset Meal Plan doubles as a culinary crash course for busy home cooks. Bet you’ll be coming back to these handy tips again and again:

• A big tray of roasted vegetables is a meal prep must. Maximize your pre-heated oven by adding a whole head of garlic wrapped in foil to your sheet pan. Roasting garlic mellows out any sharpness, so you’re left with cloves that are slightly sweet, savory and ready to be tossed into dressings, marinades, and soups.

• You don’t have to settle for the same salad dressing all week or worry about waste. Start by whisking together a base recipe in a jar. Midweek, add a few different ingredients to whatever is left, and voila! Same jar, new dressing, more enjoyable salads.

• To save time, keep meals interesting, and make your produce last longer, blanch vegetables to store in the fridge, then sear, saute, or roast them before serving to give them new life.

Meal Prep Recipes: Vegetables and Grains

Roasted Butternut Squash Recipe 

Yield: 4 servings
Active time: 8 minutes
Total time: 50 minutes

Ingredients

1 large butternut squash, about 6 cups cubed 
1 large yellow onion
2 whole heads garlic

Instructions

Preheat oven to 400℉ and line a sheet pan with parchment paper.

Peel squash and cut into roughly 1 1/2 inch cubes, discarding the seeds. Peel the onion and cut in half, then each half into 3 equal wedges. 

Add the squash and onion to prepared sheet pan, keeping the onion to one side (it may cook faster than the squash). Drizzle everything with olive oil and season well with salt and fresh cracked pepper. Toss to fully coat.

Slice off the very top of the whole garlic heads, drizzle with olive oil, and individually wrap heads in aluminum foil. Place on the sheet pan. 

Roast for 30 to 40 minutes, or until the squash is bright orange and the onion has started to caramelize. The garlic may need an additional 10 minutes; you can set the foil bundles right on the oven racks. Cool and store.

Crispy Chickpeas Recipe

Yield: 3 cups
Active time: 5 minutes
Total time: 35 minutes

Ingredients

2 15-oz cans chickpeas, drained and rinsed
2 tablespoons olive oil
1–2 teaspoons salt

Instructions

Preheat oven to 400℉ and line a sheet pan with parchment paper.

Place chickpeas on a clean kitchen towel or a few paper towels and add a layer on top. Press and rub lightly to dry the chickpeas as much as possible (the drier they are, the crispier they’ll become). If there is room, placing them in the fridge will help with the drying process.

Spread the chickpeas out on prepared sheet pan and drizzle olive oil to fully coat, then sprinkle with salt and toss. Place in the upper or top rack of the oven and roast for 20 to 30 minutes, or until golden and crispy. Give the tray a shake every 10 minutes. 

Remove chickpeas from oven and let cool completely before storing in an airtight container on countertop or in cupboard. 

Broccoli and Pasta Recipes

Yield: 3 ½ cups
Active time: 5 minutes
Total time: 15 minutes

Ingredients

Salt
6 cups (4 small or 2 large heads) broccoli florets 
8 oz (1 box) short pasta of choice

Instructions

Bring a large pot of salted water to a boil. Add broccoli florets and bring back to a simmer. Cook for roughly 6 to 8 minutes, or until you can easily pierce broccoli with a knife (it should be cooked through but not mushy). Using tongs or a large slotted spoon, remove the broccoli florets and transfer to a colander placed over a bowl to thoroughly drain all water. Let cool and store. 

Use the remaining cooking water to prepare pasta according to the package instructions, adding a cup of fresh water to the pot if needed. Drain, cool, and store.

Fingerling Potatoes Recipe

Yield: 4 servings
Active time: 5 minutes
Total time: 20 minutes

Ingredients

24 oz fingerling potatoes
Salt 

Instructions

Put the potatoes in a medium-large pot. Add a few big pinches of salt and enough cold water to cover potatoes by about three inches. Place pot over high heat and bring to a boil, then lower heat to a simmer. Let potatoes cook for about 12 to 15 minutes, or until you can piece one easily with a knife. (They should be soft, but not mushy or falling apart.)

Strain potatoes over a colander and set aside, or place in a wide bowl; you’re trying to avoid piling them too high so they get mushy. Cool and store.

Coconut Basmati Rice Recipe

Yield: 4 servings
Active time: 8 minutes
Total time: 30 minutes

Ingredients

¾ cup water
¾ cup coconut milk
1 cup basmati rice, rinsed
Salt, to taste  

Instructions 

Add all ingredients to a medium saucepan and stir to combine. Bring to a boil, cover, turn the heat down to the lowest setting, and let simmer for 15 minutes. 

Turn off the heat and let stand, covered, for 5 minutes. Remove lid and gently fluff with a fork. Season with salt to taste. Cool and store.

Meal Prep Recipes: Dressings, Sauces, and Extras

Broccoli Almond Pesto Recipe

Yield: About 1 cup
Total time: 10 minutes

Ingredients

4 tablespoons almonds 
1 ½ cup cooked broccoli 
¼ cup freshly grated parmesan
3-4 fresh garlic cloves
1 cup basil leaves, packed
Zest of 1 lemon
⅓ cup olive oil
Salt and pepper, to taste

Instructions 

Add the almonds to a food processor or blender and pulse a few times to reach a coarse texture. Add the broccoli, parmesan, garlic, basil, lemon zest, and a little bit of the oil. Pulse a few times to break everything down, scraping down the sides. 

Keep adding the oil slowly and pulsing until pesto is smooth and creamy. Season to taste with salt and pepper. Store in an airtight container in the fridge.

Mustard Vinaigrette Recipe

Yield: 1 cup
Total time: 5 minutes

Ingredients

3 tablespoons whole-grain mustard
1 tablespoon white wine vinegar
Juice of ½ a lemon
1 ½ teaspoon honey
2 fresh garlic cloves, minced
Salt and pepper, to taste
½ cup olive oil

Instructions

In a small bowl or jar, add the mustard, white wine vinegar, lemon juice, honey, garlic, and a pinch each of salt and pepper and whisk well to combine. Slowly drizzle in the oil while whisking to emulsify. Season to taste. Store in an airtight container in the fridge. 

Tahini Dressing Recipe

Yield: 1 cup
Total time: 5 minutes

Ingredients

5 tablespoons tahini
5 tablespoons red wine vinegar
2 teaspoons honey
½ cup olive oil
Salt and pepper, to taste

Instructions 

In a small bowl or jar, add all ingredients and whisk well to combine. Season to taste. Store in an airtight container in the fridge. 

Roasted Garlic Aioli Recipe

Yield: 1 cup 
Total time: 5 minutes 

Ingredients

1 cup avocado oil mayo
5-6 prepared roasted garlic cloves (from the head you roasted with the squash), smashed
2 teaspoons fresh thyme 
½ lemon, zested and juiced

Instructions 

In a small bowl, add the mayo, smashed garlic cloves, thyme, and lemon zest and juice. Season to taste with salt and pepper and whisk to combine. Store in an airtight container in the fridge. 

Breadcrumbs Recipe (optional)

Active time: 10 minutes
Total time: 10 minutes 

Ingredients

3 slices bread of choice

Instructions 

Working in batches, tear the bread slices in large pieces and add to a coffee grinder or food processor. Pulse until breadcrumbs reach your desired texture, either coarse or very fine.

Store seasoned breadcrumbs in a small, loosely covered or uncovered container. (This allows the breadcrumbs to dry out a bit, so they’re easier to toast later on.)

Super-short on time? Try Paleo Powder Breadless Breading or a sprinkle of nuts and/or seeds for crunch.

Meal Prep Recipes: Mains

Vegetable Frittata Recipe

Yield: About 3 servings
Active time: 5 minutes
Total time: 15 minutes

Ingredients

5-6 eggs
Oil or butter, for cooking
5 oz cherry tomatoes, or about ¾ cup, halved
½ a zucchini, thinly sliced into rounds
2-3 tablespoons freshly grated parmesan
1-2 teaspoons fresh thyme
Salt and pepper, to taste

Instructions

Preheat oven to 350℉. Crack eggs into a medium bowl and whisk.

Place an 8-inch oven-safe nonstick skillet over medium heat. Once warm, add oil or butter to fully coat the bottom of the pan, then pour in the whisked eggs. Add the cherry tomatoes, half of the sliced zucchini, and most of the parmesan. Season with salt and pepper. 

With a spatula, working from the edges, gently drag egg mixture inwards, then tip the pan so the egg mixture fills in the empty part of the pan. Keep doing this around the pan until half of the egg mix has cooked and you have an even layer. Turn the heat off, add the rest of the zucchini slices, and sprinkle with thyme and the remainder of the cheese. 

Place pan in the preheated oven and cook for roughly 5 to 8 minutes, or until the egg has just about set. (It will continue to cook and firm up as it cools.) 

Let cool slightly, then, with a spatula, loosen up the edges and tip frittata out onto a plate. Let cool completely, cover with food wrap, and store in the fridge. 

Strawberry Chia Pudding Recipe

Yield: 2 servings
Total time: 10 minutes

Ingredients

⅓ cup coconut milk
¾ cup almond milk or milk of choice
2 cups frozen strawberries, or berries of choice
3 tablespoons Greek yogurt, or yogurt of choice
⅓ cup chia seeds
2 teaspoons honey, optional

Instructions

Add the coconut milk, almond milk, and frozen strawberries to a food processor or blender and blend until strawberries are almost thoroughly pureed (a few chunks are ok). 

Pour strawberry milk into a medium bowl. Add the yogurt and whisk to combine. Add the chia seeds (and honey if using) and whisk to combine. Let sit for 5 to 10 minutes, whisk one more time, then store in an airtight container in the fridge.

Apple Cinnamon Overnight Oats Recipe

Yield: 2 servings
Total time: 10 minutes

Ingredients

1 cup rolled oats
¾ cup almond milk, or milk of choice
1 pouch (or 3 oz) Thrive Market Organic Apple Sauce
3 tablespoons Greek yogurt, or yogurt of choice
¼ teaspoon cinnamon
Pinch of salt
Honey or maple syrup, optional

Instructions

Add all ingredients to a medium bowl and whisk to fully combine. Store in an airtight container in the fridge. 

Super-short on time? Try Thrive Market Goods Organic Overnight Oats

Marinated Salmon Recipe

Yield: 4 servings
Active time: 5 minutes, plus marinating time

Ingredients

12 oz wild-caught sockeye salmon (4 filets)
2 tablespoons prepared roasted garlic aioli

Instructions

Place the four pieces of salmon in a storage container. Spread each piece evenly with a thin coating of aioli. Cover the container and store in the fridge to marinate until ready to cook.

Marinated Chicken Breast Recipe

Yield: 4 servings
Active time: 5 minutes, plus marinating time

Ingredients

16 oz boneless skinless chicken breasts (4 breasts)
3-4 tablespoons prepared roasted garlic aioli
Salt 

Instructions

Place the chicken breasts in a storage container. Spread each breast evently with a thin coating of aioli. Sprinkle with a pinch of salt. Cover the container and store in the fridge to marinate until ready to cook.