Light and easy meal ideas and recipes.

Meal Prep Ideas

  • Panera Bread Inspired Vegetable Soup

    Panera Bread Inspired Vegetable Soup

    Calories: 192 WW Freestyle Points: 0

    I love the 10 Vegetable Soup from Panera Bread, so I decided to make my own version for Meal Prep. This does not taste "exactly" like Panera's version but I think it's pretty close. I replaced the grains used in the original recipe with lentils (to keep it point-free) and basically just used ingredients I had on hand. It turned out really well.


    Recipe makes about 6 two-cup servings. Nutrition information excludes the breadsticks shown in the photo. 192 calories per serving - Zero WW Freestyle points. 

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  • Side Salads

    Side Salads

    Calories: WW Freestyle Points: 1

    This is not really a recipe as much as an idea for meal prep day. I find these little side salads to be really handy as a filler before meals - so I don't over-do it at dinner time. Having these prepared ahead of time makes it a lot easier and prevents me from over-eating when I'm very hungry.


    The turkey bacon is 1 WW Freestyle point for two slices.

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  • White Chicken Chili

    White Chicken Chili

    Calories: WW Freestyle Points: 2

    I make this on meal prep day to have throughout the week. Sometimes I just heat it up in the jar, or add it to a corn tortilla to make it a taco. It's also good as a dip with corn crackers.


    Recipe makes about ten, 1-cup servings. About 2 WW Freestyle Points per serving. 

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  • Veggie Spaghetti

    Veggie Spaghetti

    Calories: 506 WW Freestyle Points: 6

    I used the crockpot here but you can easily make this recipe just as well on the regular stovetop. If you use the stovetop, let the vegetable sauce simmer between 1 and 1 1/2 hours.


    You can save and freeze the left-over soupy saucy vegetables for lunches and dinners to come. Zero points for the vegetable sauce. 5 points for the spaghetti. 1 point for the shredded parmesan. Recipe makes 6 servings.

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  • Turkey Chili

    Turkey Chili

    Calories: 299 WW Freestyle Points: 0

    You can use extra lean ground turkey or extra lean ground chicken in this recipe. Zero points on the WW Freestyle plan. Recipe makes about 8 servings (2 cups each).


    See video for quick demonstration

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  • Chicken and Broccoli Soup

    Chicken and Broccoli Soup

    Calories: 279 WW Freestyle Points: 2

    I make this soup on meal prep day and store it in containers for lunches or dinner during the week. The bones in the roasted chicken breasts give the broth a good flavor. I use a little flour to thicken it a bit. It's comes out like a cross between cream of broccoli soup and traditional chicken soup. Recipe makes 6 servings (about 2 cups each).

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  • Beef Stew

    Beef Stew

    Calories: WW Freestyle Points: 8 (approximately)
    If you are totally sick of chicken, this is a good option. Even if you're not sick of chicken, it's still a great meal. This goes good with a nice side salad for dinner, then pack up the leftovers for lunch the next day. Recipe makes about 6 servings.
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  • Italian Salad

    Italian Salad

    Calories: 283 WW Freestyle Points: 4

    If you do not use fresh herbs to season your food, you are missing out! Not dried herbs, but fresh herbs. The fresh basil, sun-dried tomatoes, parmesan and balsamic dressing here are a wonderful combination, mimicking anti-pasta salad. I also love Arugula lettuce.


    You can find the recipe for Balsamic Vinaigrette here >. Points value and nutrition information excludes balsamic vinaigrette dressing.

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  • Mini Broccoli Cheddar Casseroles

    Mini Broccoli Cheddar Casseroles

    Calories: WW Freestyle Points: 3
    Easy to prepare and portion in advance. These delicious little cups of goodness are a great accompaniment to chicken or turkey as a main, or as a party appetizer. Recipe makes 12 servings.
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  • Minestrone


    Calories: 345 WW Freestyle Points: 3

    I like to cook the Ditalini pasta separate so it doesn't get soggy for leftovers. I make a big batch of this on the weekend and freeze it so I have it for many lunches and dinners to come. Recipe makes about 6 servings.

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  • Sausage, Spinach and Cheese Egg Bakes

    Sausage, Spinach and Cheese Egg Bakes

    Calories: 185 WW Freestyle Points: 3 (for 2 portions)

    Recipe makes 12 Egg Bakes in total.

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  • Blueberry Banana French Toast Sticks

    Blueberry Banana French Toast Sticks

    Calories: 244 WW Freestyle Points: 3 points (for 2 sticks)

    I was racking my brain trying to figure out grab and go breakfasts that aren't eggs. These are really good and only 3 points on WW for two of them. Recipe makes 12 sticks. You can freeze these and pop them in the toaster oven when you're ready to eat them. They freeze and re-heat well.

    Nutritional information based on a 2-stick serving.

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  • Lentil Soup

    Lentil Soup

    Calories: 115 WW Freestyle Points: 0 (excluding sour cream and corn chips)

    Easy, yummy and healthy lunch to heat up on busy weekdays if you make it in advance. Recipe makes about 10 two-cup servings.

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  • Mix and Match Salad

    Mix and Match Salad

    Calories: WW Freestyle Points: Varies
    I change my mind a lot about what I feel like eating each day, so instead of preparing a specific set of salads on meal prep day, I wash and cut up various items to mix and match throughout the week. I store it in zip lock bags or tupperware containers.
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  • Marinara Sauce

    Marinara Sauce

    Calories: WW Freestyle Points: 0
    You don't need a lot of effort and ingredients to make a delicious zero point marinara sauce. I make this on meal prep day and use it throughout the week for 2 ingredient dough pizza, raviolis, grilled chicken pizza and other stuff.
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