10 Quick and Easy Meal Prep Recipes for Busy Weeknights

1. Chicken Stir-Fry

Ingredients:

• • 2 boneless, skinless chicken breasts

• • 1 bell pepper, sliced

• • 1 cup broccoli florets

• • 2 carrots, sliced

• • 3 tablespoons soy sauce

• • 2 tablespoons olive oil

• • 1 teaspoon garlic powder

• • 1 teaspoon ginger, minced

Instructions:

1. 1. Heat olive oil in a pan over medium heat.

1. 1. Add chicken and cook until browned and no longer pink.

1. 1. Add the vegetables and stir-fry for 5-7 minutes.

1. 1. Pour in soy sauce, garlic powder, and ginger. Cook for another 3 minutes.

1. 1. Let it cool and divide into meal prep containers.

2. Quinoa and Black Bean Salad

Ingredients:

• • 1 cup quinoa

• • 2 cups water

• • 1 can black beans, rinsed

• • 1 cup corn

• • 1 red onion, diced

• • 1 avocado, diced

• • 1 lime, juiced

• • Salt and pepper to taste

Instructions:

1. 1. In a pot, bring water to boil and add quinoa. Reduce heat, cover and simmer for 15 minutes.

1. 1. Fluff quinoa with a fork and let cool.

1. 1. In a bowl, mix quinoa, black beans, corn, onion, and avocado.

1. 1. Add lime juice, salt, and pepper. Toss gently.

1. 1. Store in containers for up to 5 days.

3. One-Pan Pasta

Ingredients:

• • 12 oz spaghetti

• • 1 can diced tomatoes

• • 4 cups vegetable broth

• • 1 onion, thinly sliced

• • 3 cloves garlic, minced

• • 2 tablespoons olive oil

• • 1 teaspoon Italian seasoning

• • Salt and pepper to taste

Instructions:

1. 1. In a large pot, combine all ingredients.

1. 1. Bring to a boil, then reduce heat and simmer for 10-12 minutes, until pasta is cooked.

1. 1. Stir and let cool before transferring to meal prep containers.

4. Greek Yogurt and Fruit Parfait

Ingredients:

• • 2 cups Greek yogurt

• • 1 cup granola

• • 2 cups mixed berries (strawberries, blueberries, raspberries)

• • Honey to taste

Instructions:

1. 1. In small jars or containers, layer Greek yogurt, granola, and berries.

1. 1. Drizzle honey on the top if desired.

1. 1. Store in the fridge for a quick breakfast or snack.

5. Turkey and Spinach Stuffed Peppers

Ingredients:

• • 4 bell peppers, halved and seeded

• • 1 lb ground turkey

• • 2 cups spinach, chopped

• • 1 cup cooked rice

• • 1 teaspoon Italian seasoning

• • Salt and pepper to taste

• • 1 cup marinara sauce

Instructions:

1. 1. Preheat oven to 375°F (190°C).

1. 1. Brown the turkey in a skillet, add spinach, rice, seasoning, salt, and pepper. Stir until spinach wilts.

1. 1. Fill each pepper half with the turkey mixture.

1. 1. Top with marinara sauce and bake for 25-30 minutes.

1. 1. Let cool before storing in containers.

6. Lentil Soup

Ingredients:

• • 1 cup lentils, rinsed

• • 1 onion, diced

• • 2 carrots, diced

• • 2 celery stalks, diced

• • 4 cups vegetable broth

• • 1 teaspoon cumin

• • Salt and pepper to taste

Instructions:

1. 1. In a large pot, sauté onions, carrots, and celery until soft.

1. 1. Add lentils, broth, cumin, salt, and pepper.

1. 1. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.

1. 1. Store in containers and reheat as needed.

7. Baked Sweet Potatoes with Black Beans

Ingredients:

• • 4 medium sweet potatoes

• • 2 cans black beans, rinsed

• • 1 teaspoon cumin

• • 1 avocado, diced

• • 1 lime, juiced

• • Salt and pepper to taste

Instructions:

1. 1. Preheat oven to 400°F (200°C).

1. 1. Pierce sweet potatoes with a fork and bake for 45-60 minutes until tender.

1. 1. Meanwhile, mix black beans with cumin, lime juice, salt, and pepper.

1. 1. Once sweet potatoes are done, slice them open and fill with black bean mixture and avocado.

1. 1. Store in meal prep containers.

8. Teriyaki Salmon with Rice and Broccoli

Ingredients:

• • 4 salmon fillets

• • 1/4 cup teriyaki sauce

• • 2 cups brown rice, cooked

• • 2 cups broccoli florets

Instructions:

1. 1. Marinate salmon in teriyaki sauce for at least 30 minutes.

1. 1. Steam broccoli until tender.

1. 1. Pan-fry or bake salmon until cooked through, about 15 minutes.

1. 1. Serve salmon with rice and broccoli, store in meal prep containers.

9. Egg Muffins

Ingredients:

• • 6 eggs

• • 1/2 cup milk

• • 1 cup chopped vegetables (bell peppers, spinach, onions)

• • Salt and pepper to taste

• • 1/2 cup shredded cheese (optional)

Instructions:

1. 1. Preheat oven to 350°F (175°C) and grease a muffin tin.

1. 1. In a bowl, whisk eggs and milk. Add chopped vegetables, cheese, salt, and pepper.

1. 1. Pour the mixture into muffin tins, filling them about 3/4 full.

1. 1. Bake for 20-25 minutes until eggs are set. Let cool before storing in containers.

10. Overnight Oats

Ingredients:

• • 1 cup old-fashioned oats

• • 2 cups almond milk (or milk of choice)

• • 1 teaspoon chia seeds

• • 1 tablespoon honey or maple syrup

• • 1 cup fruit (berries, banana, etc.)

Instructions:

1. 1. In a jar or container, combine oats, milk, chia seeds, and sweetener.

1. 1. Stir well to combine, then top with fruit.

1. 1. Refrigerate overnight and enjoy in the morning.

Conclusion

Meal prepping can transform your busy weeknights from chaotic to calm. With these 10 quick and easy recipes, you’ll have nutritious meals ready to go, allowing you to spend less time cooking and more time enjoying your evenings. You can mix and match these recipes to suit your taste, dietary preferences, and schedule. Happy cooking!

FAQs

1. How long can I store meal prep containers in the fridge?

Most cooked meals can be stored in the fridge for up to 4-5 days. Be sure to check for freshness before consuming.

2. Can I freeze these meal prep recipes?

Yes, many of the recipes can be frozen. Be sure to cool them completely before transferring to freezer-safe containers. Label them with the date for easy reference.

3. How can I adapt these recipes for a vegetarian or vegan diet?

Many recipes can be easily adapted. Substitute chicken or turkey with tofu or tempeh, and use plant-based proteins and vegetables as needed.

4. How can I add variety to my meal prep?

Try changing up the sauces, spices, and vegetables to ensure you don’t get bored. You can also experiment with different grains like couscous or farro.

5. What containers are best for meal prep?

Use glass or BPA-free plastic containers with airtight lids. Consider meal prep containers with compartments for keeping different food items separate.