10+ Easy Recipes Meal Prep for Stress-Free Weeknight Dinners

Meal prepping can make your weekly cooking so much easier. With a few simple recipes, you can save time and enjoy delicious meals without the stress of daily cooking. Easy meal prep recipes help you stay organized and ensure you have healthy options available throughout the week.

Getting started with meal prep doesn’t have to be complicated. You can create a variety of dishes that suit your taste and dietary needs. This way, you can feel confident knowing that a tasty and nutritious meal is just a few minutes away, making your busy life a little more manageable.

Overnight Oats

Overnight oats are a simple and nutritious breakfast that you can prepare in advance. They require just a few ingredients and can be customized with your favorite flavors.

To make them, you combine rolled oats, milk, and yogurt in a jar. You can also add seeds, nuts, or fruit for extra taste and texture.

Leave the mixture in the fridge overnight. In the morning, you’ll have a creamy, delicious meal ready to eat. It’s perfect for busy mornings!

You can store these oats for up to five days, making them a great option for meal prep. Enjoy different flavors each day by changing the toppings or mix-ins.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (any kind)
• 1/4 cup plain Greek yogurt
• 1 tablespoon chia seeds
• Fruit or nuts (optional)

Cooking Instructions

1. In a jar, combine rolling oats, milk, and Greek yogurt.
2. Stir in chia seeds and any desired toppings.
3. Cover and refrigerate overnight.
4. Serve chilled in the morning. Enjoy!

Chicken Stir Fry

Chicken stir fry is a quick and tasty meal you can prep ahead of time. It’s perfect for busy weeknights.

You can start by cutting your chicken into bite-sized pieces. Season it with salt and pepper. Heat some oil in a large pan over medium-high heat.

Add the seasoned chicken to the pan and cook for about 4-6 minutes until it reaches 165°F (74°C). Stir it occasionally to ensure even cooking.

Next, toss in your favorite vegetables. Bell peppers, broccoli, and snap peas work great. Stir everything together for another 3-5 minutes.

For added flavor, mix in a simple sauce made from soy sauce, garlic, and ginger. Cook for an additional minute until everything is well coated.

This dish pairs well with rice or noodles. It’s easy to make, healthy, and delicious. You can enjoy it during the week or save it for later!

Ingredients:

• 3 chicken breasts, cubed
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 tablespoon olive oil
• 2 cups mixed vegetables

Cooking Instructions:

1. Cut chicken into bite-sized pieces.
2. Season with salt and pepper.
3. Heat oil in a pan over medium-high heat.
4. Cook chicken for 4-6 minutes until internal temperature reaches 165°F (74°C).
5. Add mixed vegetables and stir for 3-5 minutes.
6. Mix in sauce and cook for another minute.

Quinoa Salad

Quinoa salad is a fresh, healthy option for meal prep. It’s packed with nutrients and flavor, making it a great choice for lunches or light dinners. You can customize it with your favorite vegetables and dressings.

To make a simple quinoa salad, start by cooking the quinoa. Rinse 1 cup of quinoa and add it to 2 cups of water. Bring it to a boil, cover, and simmer for about 15 minutes until fluffy.

Once the quinoa is cool, add chopped vegetables like cucumbers, tomatoes, and bell peppers. You can also add herbs like parsley or mint for more flavor. Drizzle with olive oil and lemon juice, and mix well.

This salad can stay fresh in your fridge for up to five days. It’s perfect for quick meals throughout the week!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• Olive oil
• Lemon juice
• Fresh herbs (parsley or mint)

Cooking Instructions

1. Rinse the quinoa under cold water.
2. In a pot, combine quinoa and water, then bring to a boil.
3. Cover and simmer for 15 minutes.
4. Let quinoa cool completely.
5. Mix in chopped vegetables and herbs.
6. Add olive oil and lemon juice to taste.

4) Vegetable Soup

Vegetable soup is a great option for meal prep. It’s healthy, tasty, and easy to make. You can use any vegetables you have on hand. This lets you customize the soup to your liking.

Start by gathering your ingredients. Chopping veggies like carrots, potatoes, and green beans makes the soup hearty. You can also add canned tomatoes for extra flavor.

To cook, heat some oil in a large pot over medium heat. Sauté onions and garlic until soft. Then, add your chopped vegetables, vegetable broth, and seasonings of your choice.

Bring it to a boil, then reduce the heat. Let it simmer for about 30 minutes until the veggies are tender. For a thicker soup, blend part of it.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 potatoes, diced
• 1 cup green beans, chopped
• 4 cups vegetable broth
• 1 can diced tomatoes
• Salt and pepper to taste

Cooking Instructions

1. Heat oil in a pot over medium heat.
2. Sauté onions and garlic until soft.
3. Add chopped veggies and broth.
4. Bring to a boil, then lower heat.
5. Simmer for 30 minutes.
6. Add salt and pepper to taste.

5) Beef Tacos

Beef tacos are a delicious and simple meal prep option. You can make them quickly, and they are always a crowd-pleaser. Using ground beef keeps it easy, and you can customize it to your taste.

Start by browning the ground beef in a pan. Drain any excess fat, then stir in your favorite taco seasoning. You can use ready-made mixes for convenience.

Fill corn or flour tortillas with the beef mixture. Add toppings like cheese, lettuce, and salsa for extra flavor. These tacos can be stored in meal prep containers for quick lunches or dinners.

Ingredients

• 1 pound (450g) ground beef
• 1 packet taco seasoning
• 8-10 corn or flour tortillas
• Optional toppings: cheese, lettuce, salsa, sour cream

Cooking Instructions

1. Brown the ground beef in a pan over medium heat (about 350°F or 175°C).
2. Drain excess fat.
3. Stir in taco seasoning and cook according to package instructions.
4. Fill the tortillas with beef and add your desired toppings.

6) Lentil Curry

Lentil curry is a delicious and easy meal that you can prepare in under 40 minutes. It’s perfect for meal prep since it stores well and tastes great even after a few days in the fridge.

To make it, you’ll need simple ingredients like lentils, spices, and vegetables. This dish is full of flavor and nutrition, making it a great option for any weeknight dinner.

You can enjoy it over rice or enjoy it on its own. Plus, it’s vegan and gluten-free, so it fits many dietary needs.

Ingredients

• 1 cup lentils (any color)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1 can coconut milk
• 2 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. In a pot, sauté the onion and garlic until soft.
2. Add the curry powder and cumin, cooking for 1 minute.
3. Stir in the lentils, coconut milk, and vegetable broth.
4. Bring to a boil, then reduce to a simmer.
5. Cook for 25-30 minutes until lentils are tender.
6. Season with salt and pepper before serving.

7) Pasta Primavera

Pasta primavera is a simple and tasty meal that combines pasta with fresh spring vegetables. You can whip it up in about 30 minutes, making it perfect for busy days.

To make it even easier, you can use one pot for the entire dish. This means less mess and quick cleanup. Just cook your pasta and vegetables together, then toss them in a light sauce.

You can customize it with your favorite veggies. Some popular choices include bell peppers, zucchini, and cherry tomatoes. The colorful mix makes your dish look great on the plate.

Ingredients

• 8 oz pasta (your choice)
• 1 cup bell peppers, chopped
• 1 cup zucchini, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• ¼ cup grated Parmesan cheese (optional)

Cooking Instructions

1. Cook the pasta according to package instructions in salted water.
2. In a large pot, heat olive oil over medium heat.
3. Add the bell peppers and zucchini. Sauté for 3-4 minutes until tender.
4. Stir in cherry tomatoes and cook for another 2 minutes.
5. Drain the pasta and mix it with the veggies.
6. Season with salt, pepper, and Parmesan cheese before serving.

8) Baked Salmon

Baked salmon is a simple and tasty meal prep option. It cooks quickly and is packed with healthy nutrients. You can find various recipes that keep it flavorful and easy.

To start, preheat your oven to 425 degrees Fahrenheit (220 degrees Celsius). Place a baking sheet with parchment paper for easy cleanup. Season the salmon with your favorite spices or a simple mix of lemon juice, garlic, salt, and pepper.

Bake the salmon for about 8 minutes, or until it flakes easily with a fork. This makes for a perfect dish for busy days or entertaining guests.

Ingredients

• Salmon fillets
• Lemon juice
• Garlic
• Salt
• Pepper
• Parchment paper

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Season the salmon with lemon juice, garlic, salt, and pepper.
4. Place the salmon on the baking sheet.
5. Bake for about 8 minutes until cooked through.

9) Stuffed Bell Peppers

Stuffed bell peppers are a great meal prep option. They are colorful, healthy, and easy to make. You can fill them with a variety of ingredients like rice, meat, and vegetables.

Start by washing and cutting the tops off large bell peppers. Remove the seeds and membranes. You can use any color of bell pepper for a fun mix.

For the filling, you might use cooked rice, ground meat, cheese, or beans. Mix everything together and stuff it into the peppers.

Bake the stuffed peppers at 375°F (190°C) for about 30 minutes. This gives them a nice texture and flavor.

You can prepare these in advance and freeze them. When you need a quick meal, just pop them in the oven!

Ingredients

• 4 large bell peppers
• 1 cup cooked rice
• 1 pound ground meat (beef or turkey)
• 1 cup shredded cheese
• 1 can diced tomatoes
• Spices (salt, pepper, garlic)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Wash and cut the tops off the bell peppers.
3. Mix rice, meat, cheese, and tomatoes in a bowl.
4. Stuff the mixture into the peppers.
5. Place the peppers in a baking dish and cover.
6. Bake for 30 minutes. Enjoy!

10) Spinach Frittata

A spinach frittata is a quick and nutritious meal that’s perfect for any time of day. You can whip it up for breakfast, lunch, or dinner with minimal effort. Plus, it’s great for meal prepping, so you can enjoy it throughout the week.

You will need fresh or frozen spinach, eggs, and cheese. Feel free to add other ingredients like onions, peppers, or ham for extra flavor.

To get started, preheat your oven to 350°F (175°C). Lightly grease a baking dish or skillet.

Then, sauté any vegetables you want to use until they are soft.

Whisk the eggs in a bowl, then stir in the spinach and cheese.

Pour the mixture into your prepared dish and bake for 25-30 minutes, or until the eggs are set. Let it cool before slicing it into portions.

Ingredients

• 1 lb fresh spinach or 4 oz frozen spinach
• 6 large eggs
• 1 cup cheese (feta or cheddar)
• Optional: chopped onions, bell peppers, or cooked ham

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. Grease a baking dish or skillet.
3. Sauté optional vegetables until they become soft.
4. Whisk eggs in a bowl.
5. Stir in spinach and cheese.
6. Pour the mixture into the dish.
7. Bake for 25-30 minutes until the mixture sets.
8. Let it cool, then slice and serve.