10+ Meal Prep Recipes for Easy Weeknight Dinners

Meal prep recipes have become a popular way to save time and eat healthier. These recipes allow you to prepare meals in advance, making it easier to stick to your nutrition goals during busy weeks.

By planning and cooking ahead, you can enjoy delicious and nutritious meals without the stress of daily cooking.

In this article, you’ll discover a variety of meal prep ideas that can fit into your lifestyle. Whether you’re looking for quick breakfasts, easy lunches, or satisfying dinners, meal prepping can help simplify your week.

Get ready to explore dishes that will keep you fueled and satisfied throughout your busy days!

1) Sheet Pan Chicken Tinga Bowls

Sheet Pan Chicken Tinga Bowls are a quick and tasty meal option. This dish is inspired by Mexican flavors and is perfect for meal prep. You can enjoy it any day of the week.

To make these bowls, you’ll use a sheet pan, which makes cooking simple and cleanup easy.

You can have them ready in about 15 minutes. The smoky, spicy, and slightly sweet tomato sauce makes the shredded chicken delicious.

Here’s what you need:

Ingredients

• 1 lb (450 g) chicken breasts
• 1 can (14 oz) diced tomatoes
• 1 onion, sliced
• 1 bell pepper, sliced
• 2 tablespoons chipotle in adobo sauce
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Olive oil

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Place chicken, tomatoes, onion, and bell pepper on the sheet pan.
3. Add chipotle sauce, garlic powder, cumin, salt, and pepper.
4. Drizzle with olive oil and mix everything.
5. Bake for 20 minutes until chicken is cooked through.
6. Shred the chicken and mix with veggies. Serve in bowls.

2) Roasted Veggie Grain Bowl

A Roasted Veggie Grain Bowl is a healthy and colorful meal that’s simple to prepare. You can enjoy it for lunch or dinner. It’s packed with roasted vegetables, quinoa, and a tasty dressing.

Start by choosing your favorite veggies. Options like sweet potatoes, bell peppers, and broccoli work really well. Roasting brings out their natural flavors.

Once the veggies are ready, combine them with cooked quinoa for a filling base. Top it with a light dressing for an extra punch of flavor.

Ingredients

• 1 cup quinoa
• 2 cups mixed vegetables (like sweet potatoes, bell peppers, and broccoli)
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 lemon, juiced

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Cook quinoa according to package instructions.
3. Toss vegetables in olive oil, salt, and pepper.
4. Spread veggies on a baking sheet and roast for 20-25 minutes.
5. Combine quinoa and roasted veggies, and drizzle with lemon juice before serving.

3) Honey Garlic Chicken

Honey Garlic Chicken is a tasty dish that’s easy to make. The chicken is tender and juicy, covered in a sweet and sticky honey garlic sauce. This dish pairs well with veggies and grains, making it perfect for meal prep.

To prepare this dish, you will need chicken breast, honey, garlic, soy sauce, and vinegar. Saute some broccoli or serve it over quinoa for a balanced meal.

The flavors are simple yet delicious, making it a favorite for many. You can cook it in just about 12 minutes, so it’s great for busy days.

Ingredients

• 1 lb (450 g) chicken breast
• 1/4 cup (60 ml) honey
• 3 cloves garlic, minced
• 1/4 cup (60 ml) soy sauce
• 1 tablespoon (15 ml) vinegar (rice or white)

Cooking Instructions

1. Cut the chicken into bite-sized pieces.
2. In a bowl, mix honey, garlic, soy sauce, and vinegar.
3. Heat a pan over medium-high heat and add the chicken.
4. Cook until browned, about 5 minutes.
5. Pour the sauce over the chicken and cook until it thickens.
6. Serve with your choice of vegetables or grains.

4) Sweet Potato Black Bean Skillet

The Sweet Potato Black Bean Skillet is a delicious and easy meal that is great for any day of the week. It’s packed with nutrients and flavor. Plus, it’s budget-friendly and perfect for meal prep.

Start with diced sweet potatoes, which add a natural sweetness and vibrant color. Combine them with black beans for protein and fiber. You can also add your favorite spices to boost the flavor.

This meal comes together in one skillet, making cleanup a breeze. It’s a hearty option that your whole family will enjoy.

Ingredients

• 1 large sweet potato, diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• Spices (cumin, chili powder, salt, and pepper) to taste

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat (350°F/175°C).
2. Add onion and bell pepper. Cook until soft.
3. Stir in garlic, sweet potatoes, and spices. Cook until sweet potatoes are tender.
4. Mix in black beans and cook until heated through. Enjoy!

5) Baked Chicken Breast

Baked chicken breast is a simple and healthy meal prep option. It’s versatile and works well for various dishes. You can use it in salads, wraps, or enjoy it on its own.

To start, preheat your oven to 385°F (195°C). Lightly grease a baking sheet with oil. Place the seasoned chicken breasts on the sheet and bake for about 20-25 minutes.

Check the internal temperature to ensure it reaches 165°F (74°C). Let the chicken rest for a few minutes before slicing.

This easy recipe makes meal prep quick and convenient. You can store baked chicken in the fridge for several days, perfect for busy weeks.

Ingredients

• 2 chicken breasts
• Olive oil
• Salt
• Pepper
• Your choice of seasonings (like garlic powder or paprika)

Cooking Instructions

1. Preheat the oven to 385°F (195°C).
2. Grease a baking sheet with oil.
3. Season the chicken breasts with salt, pepper, and your favorite spices.
4. Place the chicken on the baking sheet.
5. Bake for 20-25 minutes, until the internal temperature is 165°F (74°C).
6. Let it rest before slicing.

6) Thanksgiving Bowls

Thanksgiving bowls are a fun and tasty way to enjoy your favorite holiday dishes all in one meal. They combine classic flavors like turkey, stuffing, and cranberry sauce.

You can start with a base of mashed potatoes or wild rice. Then, add chopped turkey, your favorite stuffing, and green beans. Finally, top it all with gravy and a scoop of cranberry sauce for that extra zing.

This dish is great for meal prep, as you can make several bowls at once. Just keep them in the fridge for quick lunches or dinners.

Ingredients

• 2 cups leftover turkey, chopped
• 2 cups stuffing
• 2 cups mashed potatoes
• 2/3 cup green beans, cooked
• Gravy
• Cranberry sauce

Cooking Instructions

1. Chop the turkey into bite-sized pieces.
2. In a bowl, layer mashed potatoes as the base.
3. Add stuffing, then turkey, and cooked green beans.
4. Drizzle with gravy and top with cranberry sauce.

7) Chicken and Vegetable Stir-Fry

Chicken and vegetable stir-fry is a quick and healthy meal option. It’s packed with protein and colorful veggies. You can customize it with your favorite ingredients.

Start by cutting chicken breasts into cubes. Use a mix of vegetables like bell peppers, broccoli, and carrots for added nutrition.

You can sauté the chicken in a hot pan with oil. Add the vegetables and cook until they’re tender but still crunchy.

For flavor, a simple stir-fry sauce with soy sauce, garlic, and ginger works well. Serve it over rice or noodles for a complete meal.

Ingredients

• 1 lb chicken breast, cubed
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons vegetable oil
• 2 tablespoons soy sauce
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced

Cooking Instructions

1. Heat oil in a large pan over medium-high heat (375°F / 190°C).
2. Add cubed chicken and cook until brown.
3. Stir in the mixed vegetables.
4. Add garlic and ginger, cooking for another 2-3 minutes.
5. Pour in soy sauce and stir well.
6. Serve hot over rice or noodles.

8) Air Fryer Baked Potatoes

Air fryer baked potatoes are a quick and easy way to enjoy a classic side dish. They come out with a crispy skin and fluffy interior, making them delicious. Plus, you won’t need to preheat an oven.

To make air fryer baked potatoes, just wash your potatoes well and poke a few holes in them with a fork. This helps steam escape while they cook.

Cook your potatoes in the air fryer at 400°F (200°C) for about 35 to 45 minutes, depending on their size. You can check for doneness by piercing them with a fork.

Feel free to add your favorite toppings like sour cream, cheese, or chives to enhance the flavor!

Ingredients

• 4 medium potatoes
• Olive oil
• Salt

Cooking Instructions

1. Wash and dry the potatoes.
2. Poke holes in each potato with a fork.
3. Rub with olive oil and sprinkle salt on them.
4. Place in the air fryer basket.
5. Cook at 400°F (200°C) for 35 to 45 minutes.
6. Check for doneness with a fork and enjoy!

9) Breakfast Cookies

Breakfast cookies are a great way to kick off your day. They are easy to make and perfect for busy mornings. You can enjoy them on the go or with a cup of coffee.

These cookies are often made with healthy ingredients like oats, nut butter, and bananas. You can customize them by adding nuts, chocolate chips, or dried fruit. They are chewy, filling, and delicious.

You can make a big batch and store them for the week. Simply grab one as you head out the door. They offer a quick and tasty breakfast option.

Ingredients

• 1 cup oats
• 2 ripe bananas, mashed
• 1/2 cup nut butter
• 1/4 cup honey or maple syrup
• 1/2 cup chocolate chips (optional)

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix the mashed bananas and nut butter.
3. Stir in oats and honey or maple syrup.
4. Add chocolate chips if using.
5. Scoop onto a baking sheet.
6. Bake for 10-12 minutes or until golden.

10) Chicken and Rice Bowls

Chicken and rice bowls are a simple and healthy meal prep option. They are versatile, so you can customize them to your taste. This recipe is perfect for busy weeks.

Start with a base of fluffy rice. You can use white, brown, or even cauliflower rice for a low-carb choice.

Add some cooked chicken seasoned with your favorite spices. Then, include colorful veggies like bell peppers and broccoli for added nutrition.

Top it off with a tasty sauce, like teriyaki or a homemade dressing. You can prepare these bowls in advance and store them in the fridge.

Ingredients

• 2 cups cooked rice
• 2 cups cooked chicken (diced or shredded)
• 1 cup broccoli florets
• 1 cup bell peppers (sliced)
• Soy sauce or teriyaki sauce

Cooking Instructions

1. Cook the rice according to package instructions.
2. Season and cook the chicken in a skillet over medium heat.
3. Steam the broccoli until tender.
4. Combine all ingredients in meal prep containers.
5. Drizzle with your chosen sauce and enjoy!