Meal Prep-Friendly Recipes

A couple happily preparing a meal in the kitchen

As the day slowly comes to an end and the weekend approaches, it is time to prepare for the next week. And what better way to prepare and save time than by meal prepping? Meal prepping is not only a great way to save time during the week, but it also helps to maintain a healthy and balanced lifestyle. In this article, I will share my favorite meal prep-friendly recipes that are easy to make and delicious.

Baked Chicken Tray with Vegetables

A baking tray filled with chicken breasts and an assortment of vegetables

  • Chicken breast
  • Sweet potatoes
  • Carrots
  • Green beans
  • Olive oil
  • Salt
  • Pepper
  • Garlic powder
  1. Preheat the oven to 400°F.
  2. Cut sweet potatoes and carrots into small pieces.
  3. Arrange your chicken breasts on a baking tray, and season them with salt, pepper, and garlic powder.
  4. On the same tray, add the sweet potatoes, carrots, and green beans.
  5. Drizzle with olive oil and season with salt and pepper.
  6. Bake in the oven for about 20-25 minutes or until the chicken is cooked through.

Quinoa and Chicken Bowl

A bowl of raw quinoa grains

  • Quinoa
  • Chicken breast
  • Bell peppers
  • Broccoli
  • Red onion
  • Avocado
  • Olive oil
  • Salt
  • Pepper
  • Balsamic vinegar
  1. Cook quinoa according to package instructions.
  2. Season and cook the chicken breast.
  3. Cut bell peppers, broccoli, and red onion into small pieces and cook them in a separate pan.
  4. In a bowl, mix the quinoa, chicken, and veggies together.
  5. Top it with slices of avocado.
  6. Drizzle with olive oil, balsamic vinegar, salt, and pepper.

Pasta Salad

A plate of cooked pasta

  • Pasta of your choice
  • Cherry tomatoes
  • Cucumbers
  • Feta cheese
  • Olive oil
  • Red wine vinegar
  • Salt
  • Pepper
  1. Cook the pasta according to package instructions.
  2. Cut cherry tomatoes and cucumbers into small pieces.
  3. In a bowl, mix the cooked pasta, cherry tomatoes, cucumbers, and feta cheese together.
  4. Drizzle with olive oil and red wine vinegar.
  5. Season with salt and pepper.

Burrito Bowl

A bowl filled with beef burrito fillings

  • Brown rice
  • Black beans
  • Chicken breast
  • Tomato
  • Avocado
  • Lettuce
  • Salsa
  • Salt
  • Pepper
  1. Cook brown rice according to package instructions.
  2. Cook the chicken breast and cut it into small pieces.
  3. Dice the tomato and avocado.
  4. In a bowl, mix the cooked rice, black beans, chicken, tomato, and avocado together.
  5. Top it with lettuce and salsa.
  6. Season with salt and pepper.

Teriyaki Chicken Stir-Fry

Noodles and chicken served on a white plate

  • 2 chicken breasts, thinly sliced
  • 2 tablespoons soy sauce
  • 2 tablespoons teriyaki sauce
  • 1 tablespoon honey
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • Cooked rice or noodles, for serving
  1. In a bowl, mix together soy sauce, teriyaki sauce, honey, sesame oil, garlic, and ginger.
  2. Add chicken to the marinade and let it marinate for 15-20 minutes.
  3. Heat a large skillet or wok over medium-high heat. Add the marinated chicken and cook until browned and cooked through.
  4. Remove the chicken from the skillet and set aside.
  5. In the same skillet, add the bell pepper, broccoli, and snap peas. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
  6. Return the chicken to the skillet and stir to combine with the vegetables.
  7. Serve the stir-fry over cooked rice or noodles. Divide into meal prep containers.

Quinoa Salad with Roasted Vegetables

A ceramic plate filled with cooked quinoa with assorted vegetables

  • 1 cup quinoa
  • 2 cups water
  • 1 red onion, sliced
  • 2 bell peppers, sliced
  • 2 zucchinis, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/4 cup chopped fresh herbs (such as parsley or basil)
  • Juice of 1 lemon
  1. Preheat the oven to 400°F (200°C).
  2. Rinse quinoa under cold water and drain.
  3. In a saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the water is absorbed.
  4. Meanwhile, place the sliced onion, bell peppers, and zucchinis on a baking paper. Drizzle some olive oil and add salt and pepper to season.
  5. Roast the vegetables in the preheated oven for 20-25 minutes until tender and slightly charred.
  6. In a large bowl, combine cooked quinoa, roasted vegetables, fresh herbs, and lemon juice. Toss to combine.
  7. Divide the quinoa salad into meal prep containers.

Baked Salmon with Roasted Vegetables

Two slices of fresh salmon on a wooden chopping board with carrots and zucchini on the side

  • 4 salmon fillets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 broccoli crown, cut into florets
  • 2 carrots, sliced
  • 1 red onion, sliced
Instructions (continued):
  1. Preheat the oven to 400°F (200°C).
  2. Place the salmon fillets on a baking sheet lined with parchment paper.
  3. Drizzle the salmon with olive oil and sprinkle with garlic powder, paprika, salt, and pepper.
  4. In a separate bowl, toss the broccoli florets, sliced carrots, and red onion with olive oil, salt, and pepper.
  5. Spread the vegetables on another baking sheet.
  6. Place both the salmon and vegetables in the preheated oven.
  7. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
  8. Remove from the oven and let it cool slightly.
  9. Divide the baked salmon and roasted vegetables into meal prep containers.

Turkey and Vegetable Meatballs with Marinara Sauce

Meatballs topped with sauce

  • 1 pound ground turkey
  • 1/2 cup grated zucchini
  • 1/2 cup grated carrot
  • 1/4 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 2 cups marinara sauce
  • Salt and pepper to taste
  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine ground turkey, grated zucchini, grated carrot, breadcrumbs, Parmesan cheese, dried basil, dried oregano, garlic powder, salt, and pepper. Mix well to combine.
  3. Roll the mixture into meatballs, approximately 1 inch in diameter, and place them on the prepared baking sheet.
  4. Bake the meatballs in the preheated oven for 20-25 minutes, or until cooked through and golden brown.
  5. In a saucepan, heat the marinara sauce until warmed.
  6. Transfer the cooked meatballs into the sauce and simmer for a few minutes.
  7. Divide the turkey and vegetable meatballs with marinara sauce into meal prep containers.

Chickpea and Vegetable Curry

A plate filled with cooked quinoa, chickpeas and an assortment of veggies

  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 2 teaspoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1 can (14 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) diced tomatoes
  • 1 cup coconut milk
  • 2 cups mixed vegetables (such as bell peppers, carrots, and peas)
  • Salt and pepper to taste
  • Cooked rice, for serving
  1. Heat coconut oil in a large skillet or pot over medium heat.
  2. Add the chopped onion, minced garlic, and grated ginger. Sauté until the onion becomes translucent and fragrant.
  3. Stir in the curry powder, cumin, coriander, and turmeric. Cook for an additional minute.
  4. Add the chickpeas, diced tomatoes, coconut milk, and mixed vegetables to the skillet. Season with salt and pepper.
  5. Simmer the curry for 15-20 minutes, or until the vegetables are tender and the flavors are well combined.
  6. Serve the chickpea and vegetable curry over cooked rice. Divide into meal prep containers.

There are countless meal prep-friendly recipes out there, and these are just a few of my personal favorites. No matter what your dietary preferences are, there is always a way to meal prep and save time during the week. So grab a few ingredients and get cooking!

Benefits of meal prep-friendly dishes

Meal prep-friendly dishes have numerous benefits, both for our physical and mental health. By preparing our meals in advance, we can save time during the busy work week, which can reduce stress and anxiety. Additionally, meal prep-friendly meals use fresh and nutritious ingredients, which can help us maintain a healthy and balanced diet.

Preparing our meals in advance can also help us make healthier choices. When we are short on time, we often reach for fast food or other unhealthy options. By having meals planned and prepared, we can avoid the temptation to make unhealthy choices and instead stick to our planned meals.

Meal prep-friendly dishes can also help us save money. By purchasing ingredients in bulk and preparing our meals in advance, we can reduce food waste and save money on groceries.

Overall, meal prep-friendly dishes are a great option for those looking to save time, maintain a healthy diet, and reduce stress. With so many delicious and easy-to-make recipes available, there’s no reason not to give meal prepping a try.