How To Get Variety In Meal Prep: Sausage & Veggie Bowls Four Ways

“I get bored of eating the same thing every day.”

That’s one of the biggest complaints I hear about meal prep. It’s true! Eating the same thing every day does kinda suck.

But meal prepping does NOT mean you have one meal on repeat all week. Want to learn how to make that happen? Try this recipe (and meal formula) to make four meals that are all different.

Getting variety in meal prep is like a (very easy) puzzle.

As you know by now, most of my recipes are built on the protein + veggies + carb structure.

By picking a protein, a bunch of different vegetables and two types of carbs, we can make four (or more!) meals that are completely different… without having to do a ton of cooking (or dishes).

This recipe teaches you how to do just that.

Here, I’ve used the following ingredients to get four different, flavorful combinations:

  • rice
  • pasta
  • sausage (I used chicken sausage, but you can use vegan if you want! The recipe is exactly the same)
  • carrots
  • peppers
  • zucchini
  • tomatoes
  • spinach
  • toppings: olives, feta and marinara sauce for the pasta

The meals ended up being:

sausage + peppers + carrots + zucchini + pasta

sausage + peppers + carrots + zucchini + rice

sausage + tomatoes + spinach + feta & olives + pasta

sausage + tomatoes + spinach + feta & olives + rice

So, by choosing one protein, five veggies and two different carbs, I was able to get variety in meal prep. It’s so easy!

Ways you can make this recipe your own:

  1. Go nuts with the veggies and the way you cook them. Want to throw everyting (including the sausage) in the oven? That works. Want to leave some veggies raw like I did? (I didn’t cook the peppers) Do it up. The sky is the limit here.
  2. When it comes to carbs, again, pick two of your favorites. Rice and pasta were just what I had on hand, but I totally would have roasted some potatoes too.
  3. Lastly, the protein here could be ANYTHING. Chickpeas. Grilled chicken or beef. Ground turkey or vegan “meat” crumbles. I have recently become obsessed with Aidell’s chicken sausage, so that was my protein of choice.
  4. Same with the toppings. I’m not much of a sauce person, but feel free to change it up with sauces and toppings too! Add avocado, different types of cheese, nuts or seeds – whatever you’re feeling.

Storage & reheating notes:

This meal reheats well in the microwave or on the stove.

It lasts in the fridge for up to four days and is not freezer friendly.

If you end up making this recipe, don’t forget to share a photo with me on Instagram @workweeklunch!

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Print Recipe
Sausage & Veggie Bowls Four Ways
This easy, simple recipe shows you how to get variety in meal prep so you don't eat the same meal for four days in a row! Change it up based on your preferences and enjoy as a work lunch or for dinner.
Prep Time 10 mins
Cook Time 40 mins
Prep Time 10 mins
Cook Time 40 mins
  1. Pick two carbs to prep first. I chose rice and pasta for this one because they're low maintenance. Roasted potatoes would work too!
  2. Preheat your oven to 400 F (200 C). Prep a baking sheet with cooking spray and add the chopped carrots. Top with the sweetener of your choice, salt and pepper to taste. Roast for 20 minutes.
  3. Add 1 TBSP oil to a skillet over medium heat. Add garlic and stir for 1 min, then add the zucchini. Saute for about 5-7 mins, flipping occasionally. Season with salt and pepper to taste. Remove from the pan and set aside.
  4. Add remaining oil to the pan, then the sausage. Add your favorite spices (I chose cumin and chipotle powder) and cook for about 5-10 minutes, stirring occasionally, depending on how "done" you want them.
  5. Assemble by mixing and matching the ingredients to get variety. See the description above for the combinations I used. No matter what, each bowl should have some sausage, a hearty portion of veggies and a carb.
Recipe Notes

If you end up making this, don't forget to share a photo with me on Instagram!

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