Getting ready for a busy week ahead? Meal prep can be a lifesaver, but it doesn’t have to mean sacrificing flavor or variety. In fact, with these 18 quick and delicious meal prep recipes, you’ll be all set to tackle even the most chaotic of weeks with ease.
From international-inspired bowls to comforting classics, we’ve got you covered with a range of recipes that are perfect for busy weekdays. Whether you’re looking for a protein-packed salad, a hearty stir-fry, or a satisfying wrap, these meal prep ideas will keep you fueled and focused all week long.
In this article, we’ll dive into each of the 18 recipes listed below, exploring the ingredients, cooking methods, and tips for making each dish a success. So go ahead, take a deep breath, and get ready to conquer your busy week with these quick meal prep recipes!
Greek quinoa salad bowls with lemon dressing
This vibrant salad bowl combines the nutty flavor of quinoa with the brightness of lemon, paired with fresh vegetables and herbs. Perfect for a quick and healthy meal or as a side dish.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 red bell pepper, diced
– 1 cucumber, sliced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a small bowl, whisk together lemon juice and olive oil for the dressing.
3. In a large bowl, combine cooked quinoa, red bell pepper, cucumber, cherry tomatoes, and parsley.
4. Pour the lemon dressing over the quinoa mixture and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Honey garlic chicken with roasted vegetables
Savory and sweet, this Honey Garlic Chicken with Roasted Vegetables recipe is a perfect blend of flavors and textures.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup honey
– 3 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 large yellow squash, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, garlic, salt, and pepper.
3. Place chicken breasts in a shallow dish and brush the honey-garlic mixture evenly over both sides of the chicken.
4. Heat olive oil in a large skillet over medium-high heat. Sear the chicken for 5-6 minutes on each side or until cooked through. Let rest for 5 minutes before slicing.
5. Toss bell pepper, zucchini, and squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender.
Cooking Time:
– Chicken: 12-15 minutes
– Vegetables: 20-25 minutes
Mexican burrito bowls with cauliflower rice
Transform your burrito game with this flavorful and nutritious recipe that replaces traditional rice with cauliflower rice. This dish is perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 tablespoon cumin
– 1 teaspoon chili powder
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 can black beans, drained and rinsed
– 1 can diced tomatoes
– 1 avocado, sliced
– Optional toppings: shredded cheese, sour cream, cilantro
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add onion and cook for 3-4 minutes, or until translucent.
4. Add cumin, chili powder, and paprika to the skillet. Cook for an additional minute.
5. Stir in cauliflower “rice” and cook for about 5 minutes, or until slightly tender.
6. Warm black beans and diced tomatoes in a separate pan.
7. Assemble burrito bowls by spooning cauliflower rice onto a plate, followed by black beans, diced tomatoes, and avocado.
Cooking Time: 25-30 minutes
Thai peanut turkey lettuce wraps
Thai Peanut Turkey Lettuce Wraps: A refreshing twist on traditional wraps, combining the flavors of Thailand with the protein-rich goodness of turkey.
Ingredients:
– 1 lb cooked turkey breast, sliced
– 2 cups mixed greens (lettuce, arugula, etc.)
– 1/4 cup Thai peanut sauce (store-bought or homemade)
– 1/2 cup diced red bell pepper
– 1/4 cup chopped cilantro
– 1/4 teaspoon ground cumin
– Salt and pepper to taste
– Whole wheat tortilla wraps (6-8 inches in diameter)
Instructions:
1. In a medium bowl, whisk together Thai peanut sauce, ground cumin, salt, and pepper.
2. Add the sliced turkey breast to the bowl and toss until coated with the peanut sauce mixture.
3. Divide the mixed greens among six tortilla wraps.
4. Place 1/4 cup of the peanut-coated turkey breast on each wrap.
5. Top with diced red bell pepper and chopped cilantro.
6. Serve immediately.
Cooking Time: 15 minutes
Mediterranean chickpea and feta wraps
Savor the flavors of the Mediterranean with this simple and delicious wrap recipe, featuring creamy hummus, crunchy chickpeas, and tangy feta cheese.
Ingredients:
– 1 can chickpeas (15 oz)
– 1/4 cup hummus
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 large flour tortilla
– Lettuce leaves
– Salt and pepper, to taste
Instructions:
1. Preheat a non-stick pan or griddle over medium heat.
2. Spread the hummus evenly on the tortilla, leaving a small border around the edges.
3. Top with chickpeas, feta cheese, and a sprinkle of salt and pepper.
4. Drizzle with olive oil and add lettuce leaves if desired.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 10-12 minutes
Beef and broccoli stir-fry with brown rice
A classic Chinese-inspired dish that’s quick, easy, and packed with nutrients. This recipe combines tender beef, crisp broccoli, and flavorful brown rice for a satisfying meal.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 1 cup cooked brown rice
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Cook brown rice according to package instructions.
2. In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat. Add beef and cook until browned, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add remaining 1 tablespoon of oil. Add broccoli and cook until tender, about 2-3 minutes.
4. Return beef to the pan and stir in soy sauce, oyster sauce (if using), and garlic powder. Cook for an additional minute.
5. Serve beef and broccoli mixture over cooked brown rice.
Cooking Time: 15-20 minutes
Lemon herb salmon with asparagus
Brighten up your dinner plate with this refreshing and flavorful recipe that combines the richness of salmon with the bright zing of lemon and herbs. This dish is perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly chopped parsley
– 1/4 cup freshly chopped dill
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lb fresh asparagus, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle with parsley, dill, and lemon juice.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 12-15 minutes or until cooked through.
7. Toss asparagus with olive oil, salt, and pepper on a separate baking sheet.
8. Roast in the oven for 10-12 minutes or until tender.
9. Serve the salmon with roasted asparagus and enjoy!
Cooking Time: 22-27 minutes
Teriyaki tofu and veggie bowls
Get ready to experience the sweet and savory flavors of Japan with this easy-to-make Teriyaki tofu and veggie bowls recipe. This dish is perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 1/4 cup Teriyaki sauce (homemade or store-bought)
– 2 cups mixed vegetables (bell peppers, carrots, snap peas, broccoli, etc.)
– 1 tablespoon vegetable oil
– Salt and pepper to taste
– Chopped green onions and sesame seeds for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss tofu pieces with 1 tablespoon of Teriyaki sauce until coated.
3. Line a baking sheet with parchment paper. Arrange the tofu in a single layer.
4. Roast tofu in the preheated oven for 15-20 minutes, or until golden brown and crispy on the outside.
5. In a separate pan, heat 1 tablespoon of vegetable oil over medium-high heat. Add mixed vegetables and cook until tender, about 3-5 minutes.
6. To assemble the bowls, place roasted tofu, sautéed vegetables, and additional Teriyaki sauce (if desired) in a bowl. Garnish with chopped green onions and sesame seeds if preferred.
Cooking Time: Total time: 25-30 minutes. Prep time: 10 minutes. Cook time: 15-20 minutes.
Slow cooker shredded chicken tacos
Get ready to elevate your taco game with this effortless recipe that yields tender and flavorful chicken. Simply throw all the ingredients into your slow cooker and let it do the work for you.
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup chicken broth
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– Optional toppings: shredded cheese, diced avocado, sour cream, cilantro, and tortillas
Instructions:
1. Add the chicken, diced tomatoes, chicken broth, olive oil, cumin, chili powder, salt, and pepper to your slow cooker.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Shred the chicken with two forks and return it to the slow cooker.
4. Warm tortillas according to package instructions.
5. Assemble tacos with shredded chicken, desired toppings, and serve.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Spicy black bean and sweet potato bowls
Add some excitement to your meal routine with these flavorful bowls that combine the natural sweetness of roasted sweet potatoes with the spicy kick of black beans. Perfect for a quick and easy dinner or lunch, this recipe is also packed with nutritious ingredients.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
– Optional toppings: avocado, sour cream, cilantro, shredded cheese
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast sweet potatoes for 45-50 minutes or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook for 3-4 minutes or until softened.
4. Add black beans, cumin, smoked paprika, salt, and pepper to the skillet. Cook for an additional 2-3 minutes, stirring frequently.
5. Serve roasted sweet potatoes topped with spicy black bean mixture and your choice of optional toppings.
Cooking Time: 50-60 minutes
Pesto pasta with grilled chicken and zucchini
A flavorful and healthy twist on traditional pasta, this recipe combines grilled chicken, zucchini, and homemade pesto for a quick and satisfying meal.
Ingredients:
– 8 oz pasta of your choice
– 1 lb boneless, skinless chicken breast
– 2 medium zucchinis
– 1/4 cup pesto sauce (homemade or store-bought)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken breast with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
2. Meanwhile, cook pasta according to package instructions. Drain and set aside.
3. Brush zucchinis with olive oil and season with salt and pepper. Grill for 3-4 minutes per side, or until tender.
4. Toss cooked pasta with pesto sauce, Parmesan cheese, and a pinch of salt and pepper.
5. Slice grilled chicken into strips and add to the pasta mixture. Top with grilled zucchinis and garnish with fresh basil leaves.
Cooking Time: 20-25 minutes
Moroccan lentil and quinoa stew
This flavorful stew is a staple of Moroccan cuisine, combining the nutty taste of quinoa with the comforting warmth of lentils. Perfect for a cozy evening meal or a quick lunch, this recipe is easy to make and packed with nutritious ingredients.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 cup red or green lentils, rinsed and drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, peeled and grated
– 1 can diced tomatoes (14.5 oz)
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Rinse quinoa and cook according to package instructions.
2. In a large pot, sauté onion, garlic, and carrot in a little oil until softened.
3. Add lentils, diced tomatoes, cumin, smoked paprika (if using), salt, and pepper. Stir well.
4. Add cooked quinoa and 2 cups water or broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Asian sesame ginger turkey meatballs
Elevate your meatball game with this Asian-inspired recipe that combines the savory flavor of turkey with the bold notes of sesame and ginger. Perfect for a quick weeknight dinner or a party appetizer.
Ingredients:
– 1 pound ground turkey
– 1/4 cup finely chopped green onions
– 2 cloves garlic, minced
– 2 tablespoons soy sauce
– 2 tablespoons sesame oil
– 1 tablespoon grated fresh ginger
– 1/4 cup panko breadcrumbs
– 1 egg
– Sesame seeds and chopped scallions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, green onions, garlic, soy sauce, sesame oil, ginger, and panko breadcrumbs.
3. Mix well with your hands or a wooden spoon until just combined.
4. Use your hands to shape into meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place on a baking sheet lined with parchment paper.
6. Bake for 18-20 minutes, or until cooked through and lightly browned.
7. Garnish with sesame seeds and chopped scallions, if desired.
Cooking Time: 18-20 minutes
Coconut curry shrimp with jasmine rice
Experience the exotic flavors of Southeast Asia with this simple and flavorful dish that combines succulent shrimp, aromatic spices, and creamy coconut milk. Serve it with fluffy jasmine rice for a well-rounded meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1/2 teaspoon curry powder
– 1/4 teaspoon turmeric
– 1 can (14 oz) coconut milk
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
– Jasmine rice, cooked according to package instructions
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add onion, garlic, and ginger; cook until onion is translucent.
2. Add shrimp and cook until pink, about 2-3 minutes per side.
3. Stir in cumin, curry powder, and turmeric. Cook for 1 minute.
4. Pour in coconut milk and bring to a simmer. Season with salt and pepper.
5. Serve shrimp over jasmine rice and garnish with cilantro leaves.
Cooking Time: 15-20 minutes
Caprese chicken with balsamic glaze
A flavorful twist on classic chicken, this Caprese-inspired dish combines the freshness of tomatoes and basil with the richness of balsamic glaze.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 large ripe tomatoes, sliced
– 1/4 cup fresh basil leaves, chopped
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together olive oil, garlic, salt, and pepper.
3. Place chicken breasts in a shallow baking dish and brush with the garlic-herb mixture.
4. Top each breast with a tomato slice, followed by a sprinkle of chopped basil.
5. Drizzle balsamic glaze over the top (recipe below).
6. Bake for 25-30 minutes or until chicken is cooked through.
Balsamic Glaze:
1. In a small saucepan, combine balsamic vinegar and 2 tbsp olive oil.
2. Bring to a simmer over medium heat and cook for 5-7 minutes or until glaze has thickened slightly.
3. Brush the glaze over the chicken during the last 10 minutes of baking.
Cooking Time: 25-30 minutes
Buffalo chicken stuffed sweet potatoes
Elevate your game day snacks with this addictive recipe that combines the warmth of sweet potatoes with the bold flavors of buffalo chicken.
Ingredients:
– 4 large sweet potatoes
– 1 pound cooked chicken breast, shredded
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup cream cheese, softened
– 1 tablespoon ranch seasoning
– 1/4 cup crumbled blue cheese (optional)
– Chopped green onions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until tender.
3. In a bowl, mix together chicken, Frank’s RedHot sauce, and cream cheese until smooth.
4. Stuff each sweet potato with the buffalo chicken mixture, followed by a sprinkle of ranch seasoning.
5. Top with crumbled blue cheese (if using) and garnish with green onions.
Cooking Time: 45-50 minutes for sweet potatoes; 10 minutes to assemble and bake the stuffed sweet potatoes.
Vegetable-loaded egg muffins
These vegetable-loaded egg muffins are a nutritious and delicious breakfast or brunch option, packed with the goodness of sautéed veggies and scrambled eggs. Perfect for meal prep or a quick morning pick-me-up!
Ingredients:
– 6 large eggs
– 1/2 cup diced bell peppers (any color)
– 1/2 cup diced zucchini
– 1/4 cup grated cheddar cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. Heat cooking spray or oil in a non-stick skillet over medium heat. Add bell peppers and zucchini; cook until tender, about 5 minutes.
4. Pour cooked egg mixture into muffin tin cups, followed by the sautéed veggies and cheese.
5. Bake for 18-20 minutes or until eggs are set.
6. Remove from oven and sprinkle with parsley.
7. Serve warm and enjoy!
Cooking Time: 18-20 minutes
BBQ pulled jackfruit sliders with coleslaw
Get ready to sink your teeth into a sweet and tangy twist on traditional pulled pork sliders.
Ingredients:
– 1 cup jackfruit (canned or fresh, drained and chopped)
– 2 tbsp brown sugar
– 1 tsp smoked paprika
– 1/2 tsp garlic powder
– 1/4 tsp onion powder
– 1/4 cup BBQ sauce
– 8 hamburger buns
– Coleslaw (store-bought or homemade)
Instructions:
1. Preheat grill to medium-low heat.
2. In a large bowl, mix together jackfruit, brown sugar, smoked paprika, garlic powder, and onion powder.
3. Add BBQ sauce and stir until the jackfruit is fully coated.
4. Grill the jackfruit mixture for 20-25 minutes, stirring occasionally, until it’s tender and slightly caramelized.
5. Assemble sliders by spooning the pulled jackfruit onto hamburger buns.
6. Top with coleslaw and serve immediately.
Cooking Time: 45 minutes
Summary
Get ready to tackle your busy weeks with ease! This collection of 18 quick meal prep recipes will help you stay on track. From Greek quinoa salad bowls to Moroccan lentil and quinoa stew, there’s something for everyone. Prepare healthy and delicious meals in advance, such as honey garlic chicken with roasted vegetables or teriyaki tofu and veggie bowls. Perfect for busy professionals, students, or anyone looking for a stress-free meal solution.
Leave a Reply