7 Healthy Meal Prep Recipes for Fridge Clean-out Day

Turn whatever’s left in the fridge into simple meal prep with me! I clean out my fridge every Thursday before my produce goes bad by making these healthy meal prep recipes. Not only does this routine cut down on food waste, it also saves me tons of time during the week. The best part is that these clean-out recipes are high in extra fiber and protein, so you end up with dishes that are both practical and nourishing. It’s a routine that makes the fridge feel lighter, the week feel more organized, and mealtimes feel effortless.

Meal Prep Day Recipes

• My Weekly Fridge Clean-out
• What I Make On Meal Prep Day This Week
  • Creamy Coconut Chia Pudding
  • Matcha Chia Pudding
  • Fruit Salad
  • Macaroni Salad
    • Proteins To Enjoy with This Mac Salad
  • Korean Marinated Eggs
  • Korean Spicy Cucumber salad
  • Miso Cauliflower Soup

My Weekly Fridge Clean-out

Welcome to Tidy Up Thursdays! This is where we clear out the fridge, meal prep for the weekend, and sneak in some extra fiber and protein. I don’t know if anyone else is like me, but I love heading into the weekend with a clean fridge, no wasted produce and plenty of easy meals ready to go.

I’ll use up leftover veggies in a simple soup or salad, chop fruit into a refreshing mix with syrup, and keep a few healthy snacks ready for the week. This week, I’m using the kai dong microwaveable lunch box to prep and store everything! This meal prep routine keeps me organized and stress-free, so I always have something on hand to add a to meal or grab on its own.

What I Make On Meal Prep Day This Week

Creamy Coconut Chia Pudding

Since I’ve been really into making breakfast bowls lately, I made a double batch of chia seed pudding for the week in two flavors: one rich and creamy coconut milk, and another infused with earthy matcha. Chia seeds are packed with fiber and omega-3s, so this pudding is a filling but healthy breakfast option to keep in the fridge. Both are refreshing, slightly sweet, and pair perfectly with any toppings you like, from fresh fruit salad to homemade granola.

• 1/2 cup chia seeds
• 1 1/2 cups canned coconut milk (full-fat)
• 4 tbsp coconut cream
• 1-2 tbsp maple syrup or agave (optional)
• 0.5 tsp vanilla extract (optional) 
• Pinch of salt
• Optional toppings: toasted coconut flakes, fresh berries, sliced mango

Strawberry Chia Pudding Granola Bowl

10 minutes minutes

I’ve been starting every morning with this Strawberry Chia Pudding Granola Bowl. It has both the fluffiness of chia pudding and that smooth creaminess of yogurt. With homemade granola and strawberry jam, this fruity breakfast bowl has all the nutrients you need for the first meal of the day. Make your chia pudding a day ahead, an enjoy a deliciously crunchy and creamy granola bowl for breakfast the next day!

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Matcha Chia Pudding

• 1/2 cup chia seeds
• 1 1/2 cups coconut milk full-fat
• 4 tbsp coconut cream
• 2 tsp Matcha Powder culinary or ceremonial grade
• 2-4 tbsp maple syrup or agave adjust to taste
• 1 tsp vanilla extract

Fruit Salad

Honestly, fruit always tastes better once it’s washed and chopped for you, and that’s exactly why I love this simple fruit salad. It came together with whatever fruit I had left, and with the honey–lemon syrup and fresh mint it is extra bright and refreshing.

This fruit salad is delicious on its own, but I also love it as a quick topping. I love it over chia seed pudding, sprinkled on top of my Cottage Cheese Pancakes, or even over of a scoop of vanilla ice cream when I want something light and sweet.

• 1 cup strawberries hulled and chopped
• 2 kiwis peeled and chopped
• 1 cup blueberries
• 1 cup green grapes halved
• 1 cup purple grapes halved
• 1 orange peeled and segmented (optional)
• 1/2 mango peeled and diced (optional)

Lemon Mint Syrup

• 2 tbsp honey
• 1 1/2 tbsp fresh lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh mint leaves finely chopped

Fresh Fruit Salad with Honey-Lemon Mint Syrup

10 minutes minutes

If you have leftover fruit you need to use up, make this easy fruit salad with a tart honey–lemon syrup. I made this salad as a simple fridge clean-out recipe, but once everything was chopped and tossed with the syrup and mint, it turned into the one thing I couldn’t stop snacking on all week. It’s chilled, refreshing, and effortless! Whether you pile it on top of pancakes, scoop it over yogurt, or enjoy it as a light dessert, this salad disappears fast.

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Macaroni Salad

Next up, a super creamy Hawaiian-inspired mac salad packed with lots of veggies. I’m adding whatever I have in the fridge today, including some colorful bell peppers and purple onions. I love it on its own, but it also makes the perfect side dish for any protein.

If you have kai dong’s newest yuzu sesame dressing, you can switch up the dressing for this salad. You’ll need ½ cup of Japanese Mayo, ¼ cup of American Mayo, 3 tbsp of yuzu sesame dressing, and Black Pepper for a refreshingly fruity flavor.

• 16- ounce uncooked Elbow Macaroni
• ½ cup Japanese Mayo
• ¼ cup American Mayo
• 3 tbsp Rice Vinegar
• 2 tbsp of Mustard
• 4 tbsp Milk
• 1 tbsp Sugar
• Black Pepper
• 2 teaspoons Dashi Powder

Toppings

• Chopped celery ~⅓ cup
• Shredded Carrots ~¼ cup
• Sweet Corn ~½ cup
• Chopped Red Onion ~¼ cup
• Chopped Green Onion 3 stalks
• Imitation Crab Meat ~½ cup

Macaroni Salad

1 hour hour 10 minutes minutes

If you are trying to get more vegetables in your diet, you need to try my EXTRA Creamy Macaroni Salad that is super easy to make at home. I promise this is the CREAMIEST Macaroni Salad you will EVER try! I prepare macaroni salad in bulk for the perfect weekday meal prep and customize it based on your preference. If you are a vegetarian, skip the imitation crab meat.

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Proteins To Enjoy with This Mac Salad

Korean Marinated Eggs

Speaking of protein, I also marinated some Mayak Gyeran, or Korean jammy eggs. These eggs are actually addicting! The savory soy-based marinade and that thick, jammy yolk make them impossible to stop at just one. They’re also the perfect meal prep recipe because they keep well in the fridge for several days. This egg can instantly turn plain rice, noodles, or even a quick salad into a complete, flavorful meal. 

• 12 Eggs
• 2 tsp salt
• 2 tbsp Vinegar

Marinade

• 6 cloves Garlic minced
• 2 Korean Green Pepper chopped
• 1 Red Chili chopped & optional
• 3 Green Onion chopped & optional
• 1 tbsp Sesame Seeds
• 1 cup Soy Sauce
• ½ cup Honey
• 1 tbsp Sesame Oil optional
• ½ cup Water

US Customary – Metric

Korean Marinated Eggs – Mayak Gyeran

2 hours hours 20 minutes minutes

Get your rice ready because these delicious, garlicky, and savory Korean Marinated Eggs will be your go-to side dish for breakfast, lunch, and dinner! If you never tried Korean Marinated Eggs – Mayak Gyeran, you are seriously missing out. The egg yolk is gooey and soft on the inside, while the egg is marinated in a savory, spicy, and sweet sauce that pairs perfectly with a hot bowl of rice! Mayak Gyeran is easy and affordable to make, and I promise you will love it too!

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Korean Spicy Cucumber salad

of course, I had to make my favorite Korean spicy cucumber salad, refreshing and savory every single time. I’m pretty sure I make this cucumber every single week, because it goes with literally every meal. It’s so quick to throw together, lasts well in the fridge, and adds the perfect crunch and heat to any meal. I’ll never get tired of it!

• 2 Cucumbers whole
• 4 cloves Garlic minced
• 0.5 Onion thinly sliced
• 2 tbsp Korean Chilli Paste
• 0.5 tbsp Korean Chilli Flakes
• 1.5 tbsp Sesame Oil
• 1 tbsp Sesame Seeds Grounded
• 1.5 tbsp Sugar
• 1 tsp Salt

Spicy Korean Cucumber Salad

10 minutes minutes

This spicy and savory cucumber salad will be the ultimate hit at every summer picnic and gathering. The best part is? Spicy Korean Cucumber Salad only takes 10 minutes to prepare. Spicy Korean Cucumber Salad – Oi Muchim is super refreshing, and you can also prepare it ahead of time and store it in the fridge for up to 3 days! I have it as a side dish for breakfast, lunch, and dinner.

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Miso Cauliflower Soup

Finally, since soup season is almost here, I cooked up a big batch of roasted creamy miso cauliflower soup. It’s loaded with fiber. The potatoes and cauliflower makes this soup rich, but super earthy. It’s one of those comforting soups you just heat up and dip into with some freshly toasted bread or a grilled cheese. It’s so convenient to have a container full of this creamy soup in the fridge!

• 1 whole cauliflower head cut into florets
• 1 onion diced
• 1 leek sliced
• 2 medium potato peeled and diced
• 6 cloves garlic peeled
• 2 cups vegetable stock or any stock of your choice
• 1 cup heavy cream optional
• 2 tbsp miso paste
• 2 tbsp butter optional (can also use olive oil instead)
• 3 tbsp olive oil
• 2 rosemary optional
• Salt and pepper to taste

Creamy Miso Cauliflower Soup 

1 hour hour 15 minutes minutes

Make a bowl of Creamy Miso Cauliflower Soup with me, because a bowl of hot creamy soup always makes everything better. I started writing a cooking journal to continue sharing my cooking with my dad. This Creamy Miso Cauliflower Soup is one of my first entries because it's comforting, warm, and soothing. For a creamy, buttery vegetarian soup, this cauliflower recipe is the one!

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