10+ Meal Prep Recipes for Easy Weekday Dinners

Meal prep recipes can change the way you eat throughout the week. They save time, reduce stress, and help you stay on track with your nutrition goals.

By preparing meals in advance, you can enjoy delicious and healthy options without the hassle of cooking every day.

Whether you’re a busy professional, a student, or just someone looking to eat better, meal prepping can be a game changer.

You’ll discover how simple it is to plan and create meals that fit your tastes and lifestyle.

This article will guide you through the benefits and provide you with a variety of meal prep ideas to get started.

1) Chicken Fajita Rice Bowl

A Chicken Fajita Rice Bowl is a delicious and easy meal prep option. You’ll enjoy tender, seasoned chicken mixed with colorful bell peppers and onions over a bed of fluffy rice.

This dish is nutritious and perfect for busy weeks.

To make it special, you can drizzle your bowl with a lime crema or a chipotle aioli for added flavor. It’s a great way to enjoy a taste of fajitas in a simple bowl.

Ingredients

• 1 lb (450 g) chicken breast, diced
• 1 tablespoon olive oil
• 1 bell pepper, sliced
• 1 onion, sliced
• 2 cups cooked rice
• Salt and pepper to taste
• Optional toppings: lime crema or chipotle aioli

Cooking Instructions

1. Heat olive oil in a skillet over medium-high heat (375°F / 190°C).
2. Add chicken and cook until browned.
3. Mix in bell peppers and onion, cooking until tender.
4. Season with salt and pepper.
5. Serve over cooked rice.
6. Add any optional toppings.

2) Sweet Potato Black Bean Skillet

This Sweet Potato Black Bean Skillet is a tasty and healthy meal option. It’s easy to make and packed with nutrients. You’ll love how it combines sweet potatoes and black beans for a filling dish.

Start by gathering your ingredients.

The recipe is perfect for meal prep, so you can enjoy it throughout the week. You can also customize it by adding veggies or spices you like.

Ingredients

• 1 large sweet potato, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 teaspoon pepper
• Optional: diced onion, garlic, or bell pepper

Cooking Instructions

1. Heat olive oil in a skillet over medium heat (about 350°F or 175°C).
2. Add diced sweet potato and cook for about 5-7 minutes.
3. Stir in black beans and any optional veggies.
4. Season with salt and pepper, then cook for another 5-10 minutes until heated through.
5. Serve warm and enjoy your meal!

3) Honey Garlic Chicken with Broccoli and Quinoa

Honey garlic chicken is a delicious and easy meal prep option. It packs flavor and nutrition, making it great for busy days. You will love how juicy and tender the chicken turns out.

Start by cooking the chicken in a honey garlic sauce. This adds a sweet and savory taste.

Pair it with sautéed broccoli, which brings in some healthy greens. Serve everything on a bed of cooked quinoa for a wholesome meal.

This dish is not only tasty but also well-balanced. It gives you protein from the chicken, fiber from the quinoa, and vitamins from the broccoli.

Ingredients

• 1 lb (450 g) chicken breast, cubed
• ¼ cup (60 ml) honey
• 3 cloves garlic, minced
• 2 cups (300 g) broccoli florets
• 1 cup (185 g) cooked quinoa
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking Instructions

1. In a pan, heat olive oil over medium heat.
2. Add chicken and season with salt and pepper. Cook until browned.
3. Mix honey and garlic, then pour over chicken.
4. Add broccoli and cook until tender.
5. Serve chicken and broccoli over cooked quinoa.

4) Baked Chicken Breast with Veggies

Baked chicken breast with veggies is a simple and healthy meal you can prepare easily. It’s great for meal prep, and you can customize it to your taste.

Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.

Place your chicken breasts on the sheet and surround them with your favorite vegetables, like carrots, bell peppers, and broccoli.

Drizzle with olive oil and sprinkle with your choice of spices.

Bake everything for about 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).

Let it cool slightly before serving.

Ingredients

• 2 chicken breasts
• 2 cups mixed vegetables (carrots, bell peppers, broccoli)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Your favorite spices (e.g., garlic powder, paprika)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place chicken breasts on the sheet.
4. Add mixed vegetables around the chicken.
5. Drizzle with olive oil and season.
6. Bake for 25 to 30 minutes.
7. Ensure chicken reaches 165°F (75°C) before serving.

5) Breakfast Cookies

Breakfast cookies are a great way to start your day. They are easy to make, nutritious, and perfect for meal prep. You can grab one on the go or enjoy it with your morning coffee.

These cookies can be made with wholesome ingredients. Oats, nut butters, and mashed bananas add flavor and nutrients.

Some recipes are even vegan and gluten-free, making them suitable for everyone.

You can prepare a batch ahead of time and store them in the fridge. This way, you always have a healthy breakfast option or snack within reach.

Ingredients

• 2 cups rolled oats
• 1 ripe banana, mashed
• 1/2 cup nut butter (peanut or almond)
• 1/4 cup honey or maple syrup
• 1/2 cup add-ins (chocolate chips, nuts, or dried fruit)

Cooking Instructions

1. Preheat the oven to 350°F (175°C).
2. In a bowl, mix all the ingredients until well combined.
3. Scoop the mixture onto a baking sheet.
4. Bake for 10-12 minutes until golden brown.
5. Allow to cool before enjoying.

6) Air Fryer Baked Potatoes

Making air fryer baked potatoes is quick and easy. They come out with a crispy skin and fluffy inside. You can enjoy them in just about 45 minutes.

Start with your favorite potatoes. Wash them well and poke holes in the skin with a fork. This helps steam escape while cooking.

Set your air fryer to 400°F (205°C). Place the potatoes in the basket, making sure they aren’t touching.

Cook for around 35-45 minutes. Check for doneness by inserting a knife.

You can top these baked potatoes with many things. Try Greek yogurt, chives, or your favorite cheese.

Ingredients

• Potatoes (any type)
• Olive oil (optional)
• Salt (optional)

Cooking Instructions

1. Wash the potatoes and poke holes in them.
2. (Optional) Rub with olive oil and sprinkle with salt.
3. Preheat air fryer to 400°F (205°C).
4. Place potatoes in the basket.
5. Cook for 35-45 minutes, checking for doneness.

7) Chicken Burrito Bowls

Chicken burrito bowls are a tasty and easy meal prep option. You can make them quickly and store them for the week. These bowls usually include seasoned chicken, rice, beans, and your favorite toppings.

To start, you’ll need some cooked chicken, which you can season with spices like cumin and chili powder.

Next, prepare cilantro-lime rice for a fresh flavor.

Add black beans, corn, and diced tomatoes to the mix. Don’t forget to pack toppings like cheese, salsa, and avocado for added flavor.

You can assemble them in meal prep containers for easy grab-and-go lunches or dinners.

Ingredients:

• Cooked chicken breast
• Cilantro-lime rice
• Black beans
• Corn
• Diced tomatoes
• Cheese
• Salsa
• Avocado

Cooking Instructions:

1. Season and cook the chicken.
2. Prepare cilantro-lime rice.
3. Mix black beans and corn.
4. Layer ingredients in meal prep containers.
5. Top with cheese, salsa, and avocado.

8) Sheet Pan Salmon and Asparagus

Sheet pan salmon and asparagus is a quick and healthy dinner option. It cooks all at once, making cleanup easy. You can have a delicious meal ready in about 20 to 30 minutes.

For this recipe, you’ll roast salmon alongside fresh asparagus. The combination of flavors works well together. A little seasoning can enhance the taste even more.

This meal is not only tasty but also nutritious. Salmon is rich in omega-3 fatty acids, and asparagus adds fiber and vitamins.

Ingredients

• Salmon fillets
• Fresh asparagus
• Olive oil
• Salt
• Pepper
• Lemon (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Line a sheet pan with parchment paper.
3. Arrange salmon and asparagus on the pan.
4. Drizzle with olive oil and season with salt and pepper.
5. Bake for 15-20 minutes until salmon is cooked through.
6. Serve with lemon if desired.

9) Meal Prep Chicken Salad

Making meal prep chicken salad is both easy and fun. This dish is great for lunch and can last in the fridge for several days.

You can start with shredded cooked chicken. Mix it with your favorite ingredients like diced celery, grapes, and red onions.

You might enjoy adding a dollop of Greek yogurt or mayo to make it creamy.

This salad is perfect on its own or served in a wrap. Just pack it in individual containers for quick meals during the week.

Ingredients

• 2 ½ cups cooked shredded chicken
• 3 stalks celery, chopped
• ½ red onion, finely chopped
• 1 cup grapes, cleaned and chopped
• ¼ cup Greek yogurt or mayo
• Salt and pepper to taste

Cooking Instructions

1. In a large bowl, combine the chicken, celery, red onion, and grapes.
2. Stir in Greek yogurt or mayo until well mixed.
3. Season with salt and pepper to taste.
4. Divide into meal prep containers.
5. Store in the refrigerator until ready to eat.

10) Overnight Oats with Berries

Overnight oats with berries make a delicious and healthy breakfast. They are simple to prepare and perfect for busy mornings. Just mix oats, yogurt, and milk with your favorite berries.

You can use fresh or frozen berries, like strawberries, blueberries, or raspberries. The oats soak up the flavors overnight, creating a creamy texture. Plus, this recipe is packed with nutrients.

Ingredients

• 1 cup rolled oats
• 1 cup milk (or non-dairy milk)
• 1/2 cup Greek yogurt
• 1 tablespoon chia seeds
• 1 cup mixed berries (fresh or frozen)
• 1 tablespoon maple syrup (optional)

Cooking Instructions

1. In a bowl, combine the oats, milk, yogurt, and chia seeds.
2. Stir in the mixed berries.
3. Add maple syrup if you’re using it.
4. Divide the mixture into jars or containers.
5. Cover and refrigerate overnight.
6. Enjoy your oats cold or warm them in the morning.