Meal prepping doesn’t have to be boring — let’s take your weekly cooking to the next level by adding delicious flavors from around the globe. Not only will you save time during the busy week, but you’ll also experience new dishes inspired by different cultures right in your own kitchen.
Below I’ll share 5 global-inspired meal prep ideas, including a few handy tools and hand picked products that make prepping even easier.
1️⃣ Asian-Inspired Bento Boxes
Bento boxes are the perfect way to create a balanced, portion-controlled meal full of variety.
Menu Idea:
- Teriyaki chicken
- Steamed jasmine rice
- Pickled cucumbers
- Edamame
- Fresh fruit slices (like mango or kiwi)
Prep Tip: Cook a large batch of rice at the beginning of the week and portion into your containers. Use small silicone cups to separate sides.
2️⃣ Mediterranean Mezze Meal Prep
Mediterranean flavors are fresh, healthy, and easy to prep ahead.
Menu Idea:
- Grilled chicken or falafel
- Hummus
- Tabbouleh salad
- Pita bread
- Olives and feta cheese
Prep Tip: Make large batches of hummus and tabbouleh to use throughout the week. You can rotate proteins daily to keep it interesting.
3️⃣ Latin American Taco Bowls
Who doesn’t love tacos? This is an easy way to build flavorful bowls that feel fresh every day.
Menu Idea:
- Seasoned ground beef, chicken, or beans
- Cilantro lime rice
- Black beans
- Corn salsa
- Shredded lettuce, tomatoes, cheese, and avocado
Prep Tip: Keep toppings separate until ready to eat to avoid sogginess. Salsas and guac can be made fresh every few days.
4️⃣ Middle Eastern Grain Bowls
Protein-packed and nutrient-dense — perfect for long work days.
Menu Idea:
- Grilled lamb or chicken shawarma
- Roasted sweet potatoes
- Quinoa or bulgur wheat
- Roasted chickpeas
- Tahini dressing
Prep Tip: Roast veggies and proteins together on sheet pans for simple batch cooking.
5️⃣ African-Inspired Stew Jars
Warm, comforting, and freezer-friendly.
Menu Idea:
- West African Peanut Stew (vegan or with chicken)
- Steamed rice or fufu
- Steamed greens
Prep Tip: This stew freezes beautifully — make a double batch and freeze portions for weeks ahead.
🛒 Why Global Meal Prep Works
✅ You avoid food boredom
✅ You learn new cooking techniques
✅ You bring your family (or yourself!) on a little culinary adventure
✅ You stay organized and save money