If you’re busy this week, check out these pasta meal prep ideas you can quickly assemble and eat during the days to come.

These 27 Pasta Meal Prep Ideas are tasty, healthy and easy to make!

Keep your pasta meal prep tasting fresh, by storing it in airtight food storage containers.

I prefer glass food storage containers like these. That’s because they keep food fresher longer than plastic containers.

On the other hand, these BPA-free plastic containers are great as well.

1. Garlic Chicken & Veggie Pasta Meal Prep

Source: ihatemealprep.com

This Pasta Meal Prep has tons of veggies, rotini pasta tossed with tender, juicy chicken breasts and melted Romano cheese.

Besides being tasty, this dish is nutritious too with carrots rich in lutein vital for eye health, broccoli containing sulforaphane for brain health, and corn rich in potassium which promotes healthy blood pressure levels.

Per Serving:

• Calories: 489
• Fats: 8.4g
• Protein: 43.8g
• Carbs: 57g
• Fiber: 4.2g
• Sugar: 2.6g

Recipe

2. Chicken Pepperoni Pasta Salad

Source: carmyy.com

This pasta salad is packed with pasta, chicken breast, pepperoni, mozzarella, and spinach.

And it’s tossed with an easy homemade garlic lemon salad dressing. This adds acidity, savory, and a hint of heat.

This pasta salad is pretty good for you too. It’s rich in fiber and Vitamins A and C, which boost your immune system.

Per Serving:

• Calories: 563
• Fats: 22g
• Protein: 35g
• Carbs: 50g
• Fiber: 7g
• Sugar: 2g

Recipe

3. Red Lentil Pasta

Source: runningtothekitchen.com

Looking for a vegan pasta dish?

Opt for red lentil pasta. One serving of this red lentil pasta contains 13 grams of protein.

The walnut “cheese” topping adds cheesiness and a pleasant mouthfeel. For the topping, simply mix together finely chopped toasted walnuts and nutritional yeast.

Don’t have any nutritional yeast on hand? You can get some here.

Per Serving:

• Calories: 370
• Fats: 17g
• Protein: 20g
• Carbs: 39g
• Fiber: 11g
• Sugar: 4g

Recipe

4. Vegan Pasta Salad

Source: simple-veganista.com

This Vegan Pasta Salad is full of yummy Mediterranean flavors. You’ve got rotini pasta, chickpeas, black olives, cherry tomatoes, red onions, and green bell peppers.

But the homemade vinaigrette makes this salad shine. It’s the perfect balance of spicy, savory, acidity, and sweet.

Check out more vegan meal prep recipes here.

Per Serving:

• Calories: 438
• Fats: 10.3g
• Protein: 13.8g
• Carbs: 72.7g
• Fiber: 6.8g
• Sugar: 7.2g

Recipe

5. Vegetarian Pasta Salad in a Jar

Source: cozypeachkitchen.com

This Vegetarian Pasta Salad in a Jar is as good as they come.

The romaine lettuce adds a pleasant crunch, the cherry tomatoes add sweetness. Meanwhile, the mozzarella pearls add creaminess and the roasted chickpeas are nice and crisp.

To assemble everything. You’ll need wide-mouth 32-ounce ball jars, which you can get here.

To layer your ingredients, start with your pasta and finish with your roasted chickpeas.

Per Serving:

• Calories: 538
• Fats: 27g
• Protein: 22g
• Carbs: 53g
• Fiber: 11g
• Sugar: 11g

Recipe

6. Chicken Sausage Pasta Meal Prep Bowls

Source: smilesandwich.com

These Chicken Sausage Pasta Meal Prep Bowls are packed with tons of juicy, yummy chicken sausage sausages. And let’s not forget your veggies too.

Just saute some frozen mixed veggies. This recipe uses a mix of broccoli, green beans, and carrots.

Add some cooked pasta and store-bought pasta sauce like this.

Per Serving:

• Calories: 405
• Fats: 16g
• Protein: 24g
• Carbs: 49g
• Fiber: 12g
• Sugar: 13g

Recipe

7. Garlic Parmesan Kale Pasta Meal Prep

Source: budgetbytes.com

Are you a fan of everything garlic? You will love this Garlic Parmesan Kale Pasta Meal Prep.

You’re marinating your chicken breasts in a garlic-based marinade. And you’re sauteing your angel hair pasta and kale in garlic butter.

So you’re getting a boatload of garlic. So, get out those breath mints!

Check out more high protein meal prep recipes here.

Per Serving:

• Calories: 331.5
• Fats: 11.3g
• Protein: 38.35g
• Carbs: 2.28g
• Fiber: 0.4g
• Sugar:

Recipe

8. Sesame Noodle Bowls

Source: pinchofyum.com

These Sesame Noodle Bowls have tons of delicious Asian flavors. You’ve got stir-fry noodles bathed in a silky, luscious sesame sauce, crunchy cucumber, edamame, and nicely browned chicken.

And it’s all topped with sesame seeds.

Don’t have any stir-fry noodles on hand?

You can use these Chinese Egg Noodles instead.

Per Serving:

• Calories: 395
• Fats: 15.1g
• Protein: 8.3g
• Carbs: 57.3g
• Fiber: 4.3g
• Sugar: 4.3g

Recipe

9. Cold Sesame Noodle Meal Prep Bowls

Source: sweetpeasandsaffron.com

This Sesame Noodle Meal Prep Bowl has spiralized carrots and zucchini, spaghetti, and chickpeas. And they’re served with a spicy almond butter sauce.

To make these meal prep bowls, you’ll need to spiralize your veggies. To make it easy, you can use a spiralizer.

I recommend this spiralizer here as it’s built to last. In fact, it’s up to 35% stronger than other spiralizers on the market.

Per Serving:

• Calories: 452
• Fats: 15g
• Protein: 19g
• Carbs: 65g
• Fiber: 14g
• Sugar: 13g

Recipe

10. Beef Lo Mein Meal Prep

Source: tipbuzz.com

Want a burger? This Beef Lo Mein Meal Prep has your name written on it.

Sizzling beef flank steak strips are mixed with saucy lo mein noodles. Broccoli and carrots add color and tons of freshness.

Now, it does contain a ton of sodium. However, you can use this low-sodium sauce to decrease the sodium content.

Per Serving:

• Calories: 429
• Fats: 8g
• Protein: 21g
• Carbs: 67g
• Fiber: 3g
• Sugar: 17g

Recipe

11. Greek Pasta Salad Recipe

Source: savorynothings.com

This Greek Pasta Salad makes getting our veggies in so much easier – and tastier. That’s because this salad is full of delightful Greek flavors.

You have creamy feta cheese, tangy roasted red peppers, sweet cherry tomatoes, sundried tomatoes, crunchy red onions, cucumbers, black olives, and bell peppers.

And the Greek dressing ties everything together wonderfully.

Per Serving:

• Calories: 362
• Fats: 21g
• Protein: 9g
• Carbs: 35g
• Fiber: 2g
• Sugar: 5g

Recipe

12. Whole Wheat Summer Pesto Pasta Meal Prep

Source: thegirlonbloor.com

This Whole Wheat Summer Pesto Pasta Meal Prep is a great Mediterranean dish.

The creaminess of the pesto is offset by the freshness of the zucchini, yellow squash, plum tomatoes, and spinach.

Besides being delicious, this dish is rich in Vitamins A and C and contains potassium which supports healthy blood pressure.

Any other cheap meal prep you want to try, check recipes here.

Per Serving:

• Calories: 474
• Fats: 11g
• Protein: 29g
• Carbs: 64g
• Fiber: 4g
• Sugar: 6g

Recipe

13. Greek Chicken Pasta Salad

Source: sweetpeasandsaffron.com

This Greek Chicken Pasta Salad is definitely a keeper. It’s flavorful, cool, and refreshing.

The broccoli, carrots, bell peppers, red onions, and cauliflower add a pleasant crunch. This is offset by the creaminess of the feta cheese.

And let’s not forget the homemade red wine vinaigrette. It’s tangy, sweet, savory, and has a hint of heat.

Per Serving:

• Calories: 402
• Fats: 20g
• Protein: 20g
• Carbs: 35g
• Fiber: 3g
• Sugar: 11g

Recipe

14. 5-Ingredient Healthy Pasta

Source: sweetphi.com

This meal prep is super easy. It contains only 5 ingredients – and takes just 25 minutes to make.

And it tastes delicious. The savory of the turkey sausages is complemented by the rainbow swiss chard.

And the parmesan cheese adds saltiness and nuttiness. This is a great healthy school meal prep idea as well!

Per Serving:

• Calories: 469
• Fats: 21g
• Protein: 37g
• Carbs: 37g
• Fiber: 4g
• Sugar: 2g

Recipe

15. Tuscan Chicken Meal Prep

Source: eatwell101.com

This Tuscan Chicken Meal Prep contains about 14 grams of net carbs. So, it won’t tank your low-carb diet.

Best of all, it’s pretty flavorful. The sun-dried tomatoes’ tanginess is offset by the heavy cream.

And the spinach and parmesan cheese is the perfect combination. And the juices from the seared chicken add even more flavor.

Check out more high calorie lunch ideas like this here.

Per Serving:

• Calories: 740.35
• Fats: 52.23g
• Protein: 52.61g
• Carbs: 17.07g
• Fiber: 3.92g
• Sugar: 4.93g

Recipe

16. Sesame Chicken Cold Rice Noodle Lunches

Source: projectmealplan.com

This meal prep has ultra-juicy chicken shredded chicken complemented by crunchy cabbage and refreshing cucumbers.

The carrots and mandarins add a pleasant sweetness.

To get your chicken ultra moist, you’ll be making it in an Instant Pot.

If you don’t have one, use a slow cooker or you can get one at a reasonable price here.

Per Serving:

• Calories: 420
• Fats: 8g
• Protein: 32g
• Carbs: 59g
• Fiber: 0g
• Sugar: 0g

Recipe

17. Meal Prep Bolognese with Zucchini Noodles

Source: skinnyfitalicious.com

This Meal Prep Bolognese gives you all the taste of traditional Bolognese – minus all those carbs.

It’s hearty, saucy, and tastes yummy. The earthiness of the artichokes is offset by the tanginess of the red wine.

And the ground turkey is perfectly seasoned.

Best of all, this dish contains only 309 calories.

Per Serving:

• Calories: 309
• Fats: 5.4g
• Protein: 33.2g
• Carbs: 29.6g
• Fiber: 5.9g
• Sugar: 17.1g

Recipe

18. Meal Prep Garlic Butter Chicken Meatballs with Zucchini Noodles

Source: eatwell101.com

Looking for another low-carb pasta meal prep? Give this one a try.

It contains just 4 grams of net carbs per serving.

And the chicken meatballs are pretty amazing. They’re buttery, juicy, and cheesy and lighter than traditional beef meatballs.

Now, this dish has some heat. That’s because you’re using Sriracha to make the sauce.

Per Serving:

• Calories: 326.15
• Fats: 23.66g
• Protein: 24.53g
• Carbs: 4.67g
• Fiber: 0.69g
• Sugar: 1.3g

Recipe

19. Cold Thai Noodle Salad with Peanut Dressing

Source: zestedlemon.com

Are you craving Thai takeout? Have this Cold Thai Noodles Salad instead.

The peanut dressing adds lots of creaminess, sweetness, and umami.

And the ground ginger adds a hint of heat. Meanwhile, the cucumbers, red bell peppers, red cabbage, and cilantro add tons of freshness.

Best of all, this dish takes just 23 minutes to make, perfect for last-minute meal prepping.

Per Serving:

• Calories: 485
• Fats: 24g
• Protein: 18g
• Carbs: 55g
• Fiber: 7g
• Sugar: 14g

Recipe

20. Soy Honey Noodle Salad

Source: simply-delicious-food.com

Getting tired of your go-to chicken dishes? This Soy Honey Noodle Salad provides a welcome change.

On the menu are nicely seared chicken breasts. They’re sitting on a bed of noodles drenched in a lovely honey soy sauce.

The sesame seeds add extra Asian flair. And the blanched broccoli adds vibrancy and freshness.

Per Serving:

• Calories: 456
• Fats: 9g
• Protein: 23g
• Carbs: 72g
• Fiber: 1g
• Sugar: 3g

Recipe

21. DIY Instant Noodle Cups

Source: thekitchn.com

These DIY Instant Noodle Cups are full of fresh ingredients. So they’re tasty, yet good for you too.

They contain 5 different components. You have a flavor base such as Better Than Bouillon, miso paste, or curry.

You also have extra flavorings such as Sriracha or chili-garlic sauce. You’ll also want filler ingredients like diced tofu, leftover cooked chicken, or even a hard-boiled egg.

Per Serving:

• Calories: 79
• Fats: 1.3g
• Protein: 3.7g
• Carbs: 15.2g
• Fiber: 2.4g
• Sugar: 0g

Recipe

22. Japanese Macaroni Salad

Source: okonomikitchen.com

This Japanese Macaroni Salad is creamy, crunchy, and full of flavor. The rice vinegar adds tanginess, Japanese mustard adds heat and the sweet corn adds sweetness.

The vegan Japanese mayonnaise adds lots of yummy umami flavor and all it takes is 5 minutes. Just place your ingredients in a high-speed blender.

Then blend until smooth. A high-speed blender like this should work just fine.

Per Serving:

• Calories: 150
• Fats: 4.4g
• Protein: 9.5g
• Carbs: 21.7g
• Fiber: 5g
• Sugar: 4.8g

Recipe

23. Garlic Shrimp & Asparagus with Zucchini Noodles

Source: eatingbirdfood.com

In this meal prep recipe, tender, succulent garlicky shrimp is tossed with zucchini noodles. The freshly squeezed lemon juice amps up the flavors.

Besides being tasty, shrimp is good for you too. It’s rich in lean protein.

And it contains selenium which reduces inflammation. It even contains phosphorus which builds strong bones.

Per Serving:

• Calories: 321
• Fats: 9g
• Protein: 37g
• Carbs: 23g
• Fiber: 8g
• Sugar: 9g

Recipe

24. Healthy Chicken Pad Thai Meal Prep

Source: fitmencook.com

This Healthy Chicken Pad Thai Meal Prep is pretty tasty and addictive. That’s because of the sauce.

The rice vinegar adds acidity, while the coconut aminos add umami. Meanwhile, the coconut sugar adds sweetness and the red chili pepper sauce adds some heat.

And the red bell peppers, mushrooms, and bean sprouts add texture and nutrition.

Per Serving:

• Calories: 378
• Fats: 5g
• Protein: 42g
• Carbs: 41g
• Fiber: 0g
• Sugar: 0g

Recipe

25. Creamy Asparagus & Salmon Pasta

Source: foodiecrush.com

This delicious, Creamy Asparagus & Salmon Pasta is full of tender, flaky salmon and crispy asparagus.

So, it’s good for you too. Salmon is an excellent source of protein.

And it’s rich in brain-boosting omega-3s. What’s more, eating salmon may help you lose weight.

Check out more pescatarian meal prep ideas here.

Per Serving:

• Calories: 661
• Fats: 36
• Protein: 24
• Carbs: 61
• Fiber: 3g
• Sugar: 3g

Recipe

26. Chickpea Orzo Salad

Source: savorandsavvy.com

This Chickpea Orzo Salad provides you with 11 grams of protein and won’t leave you hungry.

The creaminess of the feta cheese balances the graininess of the orzo.

And you’re getting lots of veggies too. These include kale, red and orange bell peppers, making this salad rich in Vitamins A and C.

It’s also a good source of potassium.

Per Serving:

• Calories: 441
• Fats: 26g
• Protein: 11g
• Carbs: 40g
• Fiber: 5g
• Sugar: 4g

Recipe

27. Mason Jar Instant Noodle Soup

Source: thegirlonbloor.com

This Mason Jar Instant Noodle Soup is packed with tons of yummy ingredients.

You’ve got shredded chicken breasts, rice vermicelli noodles, carrots, bell peppers, broccoli, and green onions.

And for flavoring, you’ve got tamari, vegetable bouillon, lime juice, and Sriracha. So, you’ve got umami, acidity, savory, and heat.

Enjoy! Love this recipe? Check out more low fat meals!

Per Serving:

• Calories: 369
• Fats: 4g
• Protein: 28g
• Carbs: 52g
• Fiber: 2g
• Sugar: 1g

Recipe