What to Meal Prep in Febuary

It's cold. The sun hardly shines. There's no better way to bring up our spirits than with food. Good, healthy, comforting food that you can meal prep, stay on track, and make our bodies feel nourished, and getting summer-ready wouldn't hurt, either. 🙌

Now, I know February is in the heart of winter, a time when we crave warmth and comfort, but it's the shortest month of the year and is the perfect opportunity to establish strong meal prep habits.

Without feeling overwhelmed, this month we're focusing on hearty dishes that satisfy our souls while keeping you on track with your feel-good body goals.

High-Protein Breakfast Meal Prep Ideas

Southwest Baked Eggs: A protein-packed Southwest Egg Bake made with eggs, beans, peppers, and cheese.

Dairy-Free Spinach and Sweet Potato Egg Bake: Natural sweetness and fiber from the sweet potato. You won't miss the cheese.

Greek Egg Muffins: Eggs baked with feta, fresh tomato, and spinach.

High Protein Egg Bites: Fluffy and packed with bright lemon flavor, spinach, and tomatoes. 

If you love to eat eggs as part of your morning routine, I also have a post on how to meal prep boiled eggs. It makes life easier. If you like to make them fresh in the morning, try my protein scrambled eggs (with a secret protein-boosting ingredient).

Cozy Soup Recipes for February Meal Prep

Salmon Soup with Golden Potatoes: Made with golden potatoes, leeks, and carrots in a lemony broth with aromatic herbs and fresh salmon.

Roasted Vegetable Soup: Packed with fresh vegetables, protein-rich red lentils, and a tasty cheese pairing.

For something heartier, try my homemade chili recipe, or for creamy, my healthy Tuscan soup is rich without the dairy. If you are a pasta lover, orecchiette soup with beans is never disappointing.

Easy Dinner Meal Prep Recipes

These protein-packed mains are the foundation of your February meal prep. Cook them once and enjoy multiple meals throughout the week.

High Protein Marry Me Chicken: Finished with Greek yogurt for a creamy, protein-packed sauce that reheats beautifully.

Za'atar Chicken Thighs with Tahini and Garlic: A bold, creamy, crave-worthy original chicken recipe.

Greek Chicken and Potatoes: A complete Mediterranean-style meal with minimal cleanup.

Sheet Pan Chicken Shawarma: Skip takeout and make juicy sheet pan chicken shawarma at home! Marinated in yogurt, garlic, and warm spices, then roasted with a quick charred finish.

Comforting Pasta Recipes for Meal Prep

Easy Cheese Tortellini: Soft cheese tortellini in a fiber-rich, chunky marinara sauce.

Orecchiette Chicken Sausage Pasta: Ear-shaped orecchiette in a one-pan pasta dinner made with tender ground chicken, wilted spinach, and a creamy Parmesan sauce.

Rigatoni with Italian Sausage and Kale: This pasta brings together spicy Italian sausage and nutrient-rich kale in a simple, light sauce. It makes you forget it's even healthy.

High-Protein Meal Prep Bowls

Mediterranean Breakfast Bowl: A Turkish-inspired bowl made with creamy hummus, eggs, and fresh vegetables.

High-Protein Cottage Cheese Bowls: This innovative approach uses cottage cheese as a creamy, protein-rich base. Topped with seasoned ground beef and roasted sweet potato, these bowls deliver serious nutrition.

High-Protein Ground Turkey Breakfast Bowls: These breakfast bowls feature seasoned ground turkey, fresh basil, and your style of eggs.

High-Protein Ground Beef Breakfast Bowls: A fun Tex-Mex breakfast bowl made with seasoned ground beef and fresh toppings.

Easy Vegetable Sides for Meal Prep

The best way to meal-prep any vegetable sides is to simply roast them in the oven.

I have great recipes for roasted cauliflower, roasted green beans (with mushrooms), roasted broccoli, and roasted eggplant. All of these sides are finished with slight chars for the perfect roasted flavor.

Meal Prep Sauces & Marinades

I have quite a few healthy chicken marinade recipes that are Mediterranean-inspired and made with rich olive oil: Greek yogurt marinade, Turkish-inspired marinade, spicy arrabbiata marinade, za'atar marinade, and herby Lebanese.

If you love sauces to add to your meal prep recipes, try my zhoug sauce, lemon herb sauce, tahini sauce, or even my stir-fry sauce.

5 Day Weekly Meal Prep Rotation Example

Monday
Breakfast: Southwest Egg Bake
Lunch: Greek Chicken and potatoes
Dinner: Chili

Tuesday
Breakfast: Southwest Egg Bake
Lunch: Tahini Chicken Bowl with farro
Dinner: Leftover Chili

Wednesday
Breakfast: Greek Egg Muffins
Lunch: Greek Chicken Salad
Dinner: Orecchiette with Chicken Sausage

Thursday
Breakfast: Greek Egg Muffins
Lunch: Cottage Cheese Protein Bowl
Dinner: Rigatoni with Roasted Vegetables

Friday
Breakfast: Boiled Eggs and Toast
Lunch: Leftover Rigatoni Pasta
Dinner: Eat Out or Finish Remaining Leftovers

This rotation is an inspiration to reuse core proteins (chicken, eggs) across multiple meals, so you prep once and eat multiple times.

That's it, you guys! Remember, February meal prep is all about staying consistent without overthinking it.

Focus on filling meals with protein and fiber, build repeatable routines, and make food that supports your energy, not drains it. See you in March!