10+ Meal Prep Recipes to Simplify Your Week

Meal prep recipes can transform your week, making cooking more efficient and stress-free.

These recipes allow you to save time and effort while enjoying healthy, homemade meals every day.

Whether you are busy with work, school, or family commitments, having meals ready to go can help you stay on track with your nutrition goals.

By planning your meals in advance, you can feel more organized and less rushed when it comes time to eat.

You’ll discover a variety of delicious and simple options that fit your lifestyle and taste preferences.

With a little preparation, you can enjoy a week full of tasty meals that reduce the need for takeout or unhealthy snacks.

1) Greek Chicken Bowls

Greek chicken bowls are a delicious and healthy meal prep option. You can enjoy the flavors of Greece right at home. These bowls typically include marinated chicken, fresh vegetables, and flavorful sauces.

You’ll need chicken breast marinated in herbs and spices. Combine this with a refreshing cucumber salad, tomatoes, and red onion. Top it off with tzatziki sauce for a creamy finish. Serving it over brown rice adds a nice texture, too.

Ingredients

• 2 chicken breasts
• 1 cucumber, diced
• 1 tomato, diced
• 1/2 red onion, sliced
• 1 cup brown rice
• 1/2 cup tzatziki sauce
• Olive oil
• Lemon juice
• Garlic
• Oregano
• Salt and pepper

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Marinate chicken with olive oil, lemon juice, garlic, oregano, salt, and pepper for at least 30 minutes.
3. Bake chicken for 25-30 minutes until cooked through.
4. Cook brown rice according to package instructions.
5. Assemble bowls with rice, chicken, cucumber, tomato, and red onion.
6. Drizzle tzatziki on top before serving.

2) Sweet Potato and Black Bean Skillet

This Sweet Potato and Black Bean Skillet is a colorful and tasty meal. It’s perfect for meal prep, as it’s easy to make, healthy, and full of flavor.

You will need sweet potatoes, black beans, onions, and spices. This dish cooks in one pan, making cleanup quick and simple. Enjoy this hearty meal for lunch or dinner.

Ingredients

• 1 large sweet potato, diced
• 1 can black beans, drained and rinsed
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• Chili powder, cumin, and paprika (optional)

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat (350°F/175°C).
2. Add onions and bell pepper. Cook until soft, about 5 minutes.
3. Stir in garlic and cook for 1 minute.
4. Add sweet potatoes and spices. Cook for 10-15 minutes, stirring occasionally.
5. Mix in black beans and heat for another 5 minutes. Season to taste.

3) Honey Garlic Chicken with Broccoli

Honey garlic chicken with broccoli is a tasty meal prep option. It combines tender chicken with fresh broccoli in a sweet and savory sauce. This dish is quick to make and perfect for weeknight dinners or meal prepping for the week.

To make it, start by cooking your chicken in a skillet. You can add minced garlic and honey for flavor. Toss in fresh broccoli until it’s bright green and slightly tender. Serve it over rice or quinoa for a complete meal.

Ingredients

• 1 pound (450g) chicken breasts, diced
• 2 cups (180g) broccoli florets
• 3 tablespoons honey
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• Cooked rice or quinoa for serving

Cooking Instructions

1. Heat olive oil in a skillet over medium heat (350°F or 180°C).
2. Add diced chicken and cook until golden brown.
3. Stir in garlic and honey, cooking for 1-2 minutes.
4. Add broccoli and a splash of water. Cover and steam for 3-5 minutes.
5. Serve over rice or quinoa. Enjoy!

4) Air Fryer Baked Potatoes

Air fryer baked potatoes are simple to make and delicious. They have crispy skin and fluffy insides. Plus, they cook in about 45 minutes.

You can top your baked potatoes with anything you like. Try Greek yogurt, chives, broccoli, or cheese for great flavor. This recipe is versatile and perfect for meal prep.

Ingredients

• 4 medium-sized potatoes
• Olive oil
• Salt

Cooking Instructions

1. Wash and dry your potatoes thoroughly.
2. Poke holes in each potato with a fork.
3. Rub olive oil and salt on the skin of the potatoes.
4. Place the potatoes in the air fryer basket.
5. Cook at 400°F (205°C) for about 35-45 minutes, until crispy.
6. Check for doneness with a paring knife; the center should be soft.

5) One-Pan Chicken Fajita Rice Bowl

The One-Pan Chicken Fajita Rice Bowl is a delicious and easy meal prep option. You’ll enjoy this flavorful dish that’s packed with chicken, colorful peppers, and rice. Plus, you only need one pan to cook it all!

Start by cooking your chicken in a large skillet. Once it’s browned, add bell peppers and onions for a nice crunch. Combine everything with rice and season it well.

This recipe is great for busy weeks. You can easily divide it into meal prep containers for lunch or dinner.

Ingredients

• 1 pound chicken breast, diced
• 1 cup bell peppers, sliced
• 1 onion, sliced
• 1 cup rice
• 2 cups chicken broth
• Seasoning (like taco seasoning)
• Olive oil

Cooking Instructions

1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
2. Add diced chicken and cook until browned.
3. Stir in bell peppers and onions; sauté for about 5 minutes.
4. Add rice and chicken broth; bring to a boil.
5. Reduce heat, cover, and simmer for 15-20 minutes until rice is tender.

6) Meal Prep Chicken Burrito Bowls

Meal prep chicken burrito bowls are a delicious and simple way to enjoy a healthy meal throughout the week. They are full of flavor and easy to make in advance.

Start with seasoned chicken, cilantro-lime rice, and your favorite toppings. You can customize them with beans, corn, salsa, and cheese.

These bowls are perfect for lunch or dinner. Just make a batch, store them in the fridge, and grab one whenever you need a quick meal.

Ingredients

• 1 pound (450g) chicken breast
• 1 cup (185g) cooked rice
• 1 can (15 oz/425g) black beans
• 1 cup (150g) corn
• Salsa
• 1 lime
• Fresh cilantro
• Cheese (optional)

Cooking Instructions

1. Preheat the grill to 375°F (190°C).
2. Season the chicken and grill until fully cooked.
3. Cook the rice according to package instructions.
4. Drain and rinse black beans and corn.
5. Assemble the bowls with rice, chicken, beans, corn, and toppings.
6. Drizzle with salsa and lime juice before serving.

7) Baked Chicken Breast with Vegetables

Baked chicken breast with vegetables is a simple and tasty meal perfect for any day. You can customize it with your favorite veggies and seasonings.

Start by preheating your oven to 400°F (200°C). Place seasoned chicken breasts on a baking sheet lined with parchment paper. Surround them with chopped vegetables like carrots, bell peppers, and celery. Drizzle with olive oil and add spices if you like.

Bake for about 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C). Enjoy this healthy dinner that is easy to prepare!

Ingredients

• 2 chicken breasts
• 1 cup carrots, chopped
• 1 cup bell peppers, chopped
• 1 cup celery, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Place chicken breasts on a baking sheet.
3. Add chopped vegetables around the chicken.
4. Drizzle with olive oil and season.
5. Bake for 25-30 minutes.
6. Check that the chicken reaches 165°F (74°C) before serving.

8) Quinoa Salad with Mixed Veggies

This quinoa salad is a colorful and nutritious choice for meal prep. Packed with mixed vegetables, it’s simple and tasty. You can enjoy it cold or at room temperature, making it perfect for lunch or dinner.

Start by cooking your quinoa. Combine it with fresh chopped veggies like bell peppers, cucumbers, and carrots. Add a squeeze of lemon and a drizzle of olive oil for flavor.

This dish is not only healthy but also full of vibrant colors. It’s great for using up leftover veggies in your fridge. Prepare it in advance, and you’ll have a delicious option ready to go throughout the week.

Ingredients

• 1 cup quinoa, uncooked
• 1 bell pepper, chopped
• 1 cucumber, diced
• 1 cup shredded carrots
• 1 lemon, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Rinse quinoa under cold water.
2. Cook quinoa in 2 cups of water or broth for 15 minutes (350°F or 175°C).
3. Let quinoa cool, then mix with chopped veggies.
4. Add lemon juice, olive oil, salt, and pepper.
5. Serve immediately or store in the fridge.

9) Turkey and Spinach Stuffed Peppers

Turkey and spinach stuffed peppers make a healthy and tasty meal. They are easy to prepare and great for meal prep. You can make a batch and enjoy them throughout the week.

To make these stuffed peppers, start by cooking ground turkey and mixing it with fresh spinach, onions, and your favorite seasonings. Hollow out large bell peppers and fill them with the mixture.

Bake the stuffed peppers at 375°F (190°C) for about 30 minutes. This helps the flavors blend and the peppers become tender. Enjoy this delicious dish as a wholesome dinner option!

Ingredients

• 4 large bell peppers
• 1 lb (450 g) ground turkey
• 2 cups fresh spinach, chopped
• 1 onion, diced
• 1 cup salsa
• 1 cup cheese (optional)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the ground turkey in a skillet until browned.
3. Add spinach and onion; cook until soft.
4. Mix in salsa and stir well.
5. Hollow out the bell peppers.
6. Fill each pepper with the turkey mixture.
7. Place peppers in a baking dish and cover with foil.
8. Bake for 30 minutes.
9. Optional: Top with cheese before serving.

10) Chickpea and Veggie Stir Fry

Chickpea and veggie stir fry is a simple and delicious meal. It’s quick to make and packed with nutrients. You can enjoy this dish over rice or quinoa.

For this recipe, you’ll need chickpeas, mixed vegetables, and a savory sauce.

Feel free to use your favorite veggies, like bell peppers or broccoli.

Ingredients

• 1 can of chickpeas, drained and rinsed
• 2 cups mixed vegetables (fresh or frozen)
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Optional: sliced green onions for garnish

Cooking Instructions

1. Heat olive oil in a large pan over medium heat (350°F / 175°C).

2. Add garlic and ginger, sauté for 1 minute.

3. Stir in mixed vegetables and cook for 5 minutes.

4. Add chickpeas and soy sauce, stir well.

5. Cook for another 5 minutes, until heated through.

6. Serve hot, topped with green onions if desired.