Busy weeknights can leave little room for creativity in the kitchen, but meal prep can transform your cooking routine into a seamless experience filled with delicious dishes.

From wholesome grains to vibrant veggies, these 20 meal prep recipes are designed to make your evenings stress-free while satisfying your cravings.

Get ready to embrace the art of meal prepping with simple yet flavorful dishes that can be prepped in advance, ensuring you enjoy nutritious meals without the fuss.

1. Quinoa and Black Bean Bowls

These Quinoa and Black Bean Bowls are a hearty and nutritious option that can be customized to your taste. Packed with protein and fiber, they provide a perfect base for a variety of toppings.

Start by cooking 1 cup of quinoa and 1 can of drained black beans. Mix in diced red bell pepper, corn, and a sprinkle of cumin for added flavor. Portion them into containers and top with avocado slices and a squeeze of lime just before serving. Enjoy a nutritious meal that’s ready in minutes!

Ingredients:
– 1 cup quinoa
– 1 can black beans (drained)
– 1 red bell pepper (diced)
– 1 cup corn (frozen or fresh)
– 1 tsp cumin
– Salt and pepper to taste
– 2 avocados (sliced)
– Lime for garnish

Process:
1. Cook quinoa according to package instructions.
2. In a bowl, combine cooked quinoa, black beans, bell pepper, and corn.
3. Season with cumin, salt, and pepper.
4. Portion into meal prep containers.
5. Add avocado slices and lime juice just before serving.

2. One-Pan Lemon Garlic Chicken

This One-Pan Lemon Garlic Chicken is a game-changer for busy weeknights. The bright flavors of lemon and garlic infuse the chicken while ensuring a quick cleanup.

Simply marinate chicken thighs in lemon juice, minced garlic, olive oil, and your choice of herbs like rosemary or thyme. Sear the chicken in a hot pan, then add seasonal veggies like asparagus or broccoli for a complete meal. Everything cooks together, soaking up the flavors and creating a delicious one-pan dish.

Ingredients:
– 4 chicken thighs
– 3 cloves garlic (minced)
– 1 lemon (juiced)
– 2 tbsp olive oil
– Fresh herbs (rosemary or thyme)
– 2 cups seasonal vegetables (asparagus, broccoli, etc.)

Process:
1. Marinate chicken in lemon juice, garlic, olive oil, and herbs for at least 30 minutes.
2. Heat a skillet and sear chicken on both sides until golden.
3. Add vegetables around the chicken and cover to steam for 10-15 minutes.
4. Serve warm in meal prep containers or enjoy immediately.

3. Sweet Potato and Chickpea Curry

Warm, comforting, and full of flavor, this Sweet Potato and Chickpea Curry is perfect for meal prep. It’s a vegan-friendly dish that comes together quickly and tastes even better the next day.

Start by sautéing onions, garlic, and ginger in a pot, then add cubed sweet potatoes, canned tomatoes, coconut milk, and chickpeas. Season with curry powder, cumin, and a sprinkle of chili flakes for a kick. Simmer until the sweet potatoes are tender, and then serve over rice or quinoa for a filling meal.

Ingredients:
– 1 large sweet potato (cubed)
– 1 can chickpeas (drained)
– 1 can coconut milk
– 1 can diced tomatoes
– 1 onion (chopped)
– 2 cloves garlic (minced)
– 1-inch piece of ginger (grated)
– 2 tsp curry powder
– Salt and chili flakes to taste

Process:
1. In a pot, sauté onion, garlic, and ginger until fragrant.
2. Add sweet potatoes and cook for 5 minutes.
3. Pour in coconut milk, diced tomatoes, chickpeas, and spices.
4. Simmer for 20-25 minutes until sweet potatoes are soft.
5. Serve over rice or quinoa in meal prep containers.

4. Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a refreshing and protein-packed option that’s perfect for meal prep. The combination of chickpeas, cherry tomatoes, cucumbers, and olives brings vibrant colors and flavors to your lunch box.

Simply mix canned chickpeas, diced cucumbers, halved cherry tomatoes, sliced red onion, and Kalamata olives in a bowl. Drizzle with a simple dressing made from olive oil, lemon juice, salt, and oregano. This salad tastes amazing chilled and is perfect for on-the-go meals.

Ingredients:
– 1 can chickpeas (drained)
– 1 cucumber (diced)
– 1 cup cherry tomatoes (halved)
– 1/2 red onion (sliced)
– 1/2 cup Kalamata olives (pitted)
– 3 tbsp olive oil
– 2 tbsp lemon juice
– 1 tsp dried oregano
– Salt to taste

Process:
1. In a large bowl, combine chickpeas, cucumber, tomatoes, onion, and olives.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, and salt.
3. Pour the dressing over the salad and toss to combine.
4. Divide into meal prep containers and store in the fridge for up to 3 days.

5. Cauliflower Fried Rice

Swap traditional rice for cauliflower in this healthy Cauliflower Fried Rice dish that’s quick and easy to prepare. It’s a fantastic way to sneak in more veggies while keeping your meal light and nutritious.

Start by pulsing cauliflower florets in a food processor until they resemble rice grains. Sauté with diced carrots, peas, and green onions, adding soy sauce and sesame oil for flavor. This meal is perfect for using up leftover proteins, such as chicken or shrimp, for a filling dinner.

Ingredients:
– 1 head of cauliflower (cut into florets)
– 1 cup mixed vegetables (carrots, peas)
– 2 green onions (sliced)
– 2 eggs (optional)
– 3 tbsp soy sauce
– 1 tbsp sesame oil
– Salt and pepper to taste

Process:
1. In a food processor, pulse cauliflower until it resembles rice.
2. Heat a skillet with sesame oil and stir-fry carrots and peas.
3. Add cauliflower rice and stir-fry for 5-7 minutes.
4. Push the mixture to one side, scramble the eggs if using, then mix everything together.
5. Season with soy sauce, salt, and pepper before serving.

6. Teriyaki Salmon with Broccoli

Get ready to indulge in this Teriyaki Salmon with Broccoli – a simple yet flavorful dish that’s packed with omega-3 fatty acids.

Marinate salmon fillets in a homemade teriyaki sauce made from soy sauce, honey, garlic, and ginger. Bake alongside fresh broccoli florets until the salmon is flaky and the broccoli tender. This dish pairs beautifully with brown rice or quinoa, making for a nutritious meal prep option that can be enjoyed all week.

Ingredients:
– 4 salmon fillets
– 1/4 cup soy sauce
– 2 tbsp honey
– 2 cloves garlic (minced)
– 1 tsp ginger (grated)
– 2 cups broccoli florets
– Cooked brown rice or quinoa for serving

Process:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, whisk together soy sauce, honey, garlic, and ginger.
3. Marinate salmon fillets in the sauce for 30 minutes.
4. Place salmon and broccoli on a baking sheet; drizzle with remaining marinade.
5. Bake for 15-20 minutes until salmon is cooked through and broccoli is tender.

7. Spinach and Feta Stuffed Peppers

These Spinach and Feta Stuffed Peppers are not only colorful but also packed with flavor and nutrients. They make for a delightful meal prep option that can be enjoyed hot or cold.

Prepare bell peppers by cutting them in half and removing the seeds. Mix cooked quinoa with sautéed spinach, crumbled feta cheese, garlic, and herbs. Stuff the mixture into the peppers and bake until the peppers are tender. This dish is versatile and can easily be adjusted with different cheeses or proteins.

Ingredients:
– 4 bell peppers (any color)
– 1 cup cooked quinoa
– 2 cups fresh spinach (sautéed)
– 1/2 cup feta cheese (crumbled)
– 2 cloves garlic (minced)
– Salt and pepper to taste

Process:
1. Preheat the oven to 375°F (190°C).
2. Cut the bell peppers in half and remove seeds.
3. In a bowl, combine quinoa, sautéed spinach, feta, garlic, salt, and pepper.
4. Stuff the mixture into the peppers and place in a baking dish.
5. Bake for 25-30 minutes until the peppers are tender.

8. Greek Yogurt Chicken Salad

This Greek Yogurt Chicken Salad is a healthy twist on a classic recipe, perfect for meal prep and packed with protein.

Combine shredded cooked chicken with Greek yogurt, diced celery, grapes, and chopped walnuts for crunch. The yogurt provides creaminess without the added calories of mayonnaise, making this a guilt-free option. Serve it on whole grain bread or over greens for a satisfying lunch that’s ready to go!

Ingredients:
– 2 cups cooked chicken (shredded)
– 1/2 cup Greek yogurt
– 1/2 cup celery (diced)
– 1/2 cup grapes (halved)
– 1/4 cup walnuts (chopped)
– Salt and pepper to taste

Process:
1. In a bowl, combine shredded chicken, Greek yogurt, celery, grapes, and walnuts.
2. Season with salt and pepper to taste.
3. Mix until well combined.
4. Divide into meal prep containers or serve on whole grain bread.

9. Zucchini Noodles with Pesto

Zucchini Noodles with Pesto is a light and fresh meal prep option that’s perfect for those looking to reduce carbs while still enjoying pasta.

Using a spiralizer, create zucchini noodles, then sauté them lightly in olive oil. Toss with homemade or store-bought pesto and cherry tomatoes for a burst of flavor. This dish is quick to prepare and can be topped with grilled chicken or shrimp for added protein.

Ingredients:
– 2 large zucchinis (spiralized)
– 1 cup cherry tomatoes (halved)
– 1/2 cup pesto (store-bought or homemade)
– 2 tbsp olive oil
– Grilled chicken or shrimp (optional)

Process:
1. Spiralize the zucchinis into noodles.
2. In a pan, heat olive oil and sauté zucchini noodles for 2-3 minutes.
3. Add cherry tomatoes and cook for another minute.
4. Stir in pesto and mix until well combined.
5. Top with grilled chicken or shrimp if desired, and serve immediately.

10. Taco Meal Prep Bowls

These Taco Meal Prep Bowls are a crowd-pleaser and perfect for meal prepping. They combine all your favorite taco ingredients in one convenient bowl, making them easy to grab and go.

Start with a base of brown rice or quinoa, then layer with seasoned ground beef or turkey, black beans, corn, chopped tomatoes, and shredded cheese. Top with fresh avocado and a dollop of Greek yogurt or sour cream for a satisfying meal that can be enjoyed all week.

Ingredients:
– 1 cup brown rice or quinoa (cooked)
– 1 lb ground turkey or beef
– 1 can black beans (drained)
– 1 cup corn (frozen or fresh)
– 1 cup tomatoes (chopped)
– 1 cup shredded cheese
– 1 avocado (sliced)
– Greek yogurt or sour cream for topping

Process:
1. Cook brown rice or quinoa according to package instructions.
2. In a skillet, brown the ground turkey or beef, seasoning with taco seasoning.
3. In meal prep containers, layer rice, meat, black beans, corn, tomatoes, and cheese.
4. Top with avocado slices and a dollop of Greek yogurt or sour cream before serving.

11. Caprese Pasta Salad

This Caprese Pasta Salad is a delightful blend of flavors that make it perfect for meal prep. With fresh mozzarella, tomatoes, and basil, it captures the essence of summer in every bite.

Cook your pasta of choice, then toss it with halved cherry tomatoes, bite-sized mozzarella balls, fresh basil, and a drizzle of balsamic glaze. This salad can be enjoyed warm or cold, making it a versatile option for your weekly meal prep.

Ingredients:
– 2 cups pasta (cooked)
– 1 cup cherry tomatoes (halved)
– 1 cup mozzarella balls (bocconcini)
– 1/2 cup fresh basil (chopped)
– 2 tbsp balsamic glaze
– Salt and pepper to taste

Process:
1. Cook pasta according to package instructions and cool.
2. In a large bowl, combine cooked pasta, tomatoes, mozzarella, and basil.
3. Drizzle with balsamic glaze and season with salt and pepper.
4. Toss everything together and divide into meal prep containers.

12. Vegetable Stir-Fry

A quick Vegetable Stir-Fry is a fantastic way to use up any veggies in your fridge and create a nutritious meal prep option. This dish is not only easy to make but also incredibly customizable based on what you have on hand.

Sauté a mix of your favorite vegetables, such as bell peppers, broccoli, and snap peas, in a hot skillet with soy sauce, garlic, and ginger. Serve with rice or noodles for a complete meal that’s both colorful and satisfying.

Ingredients:
– 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
– 2 tbsp soy sauce
– 2 cloves garlic (minced)
– 1-inch piece ginger (grated)
– Cooked rice or noodles for serving

Process:
1. Heat a skillet over medium-high heat and add a splash of oil.
2. Add garlic and ginger, sautéing for 1 minute.
3. Add mixed vegetables and stir-fry for 5-7 minutes.
4. Pour in soy sauce and toss to coat.
5. Serve over cooked rice or noodles in meal prep containers.

13. Peanut Butter Banana Overnight Oats

Start your day off right with Peanut Butter Banana Overnight Oats, a quick and nutritious breakfast option that can be prepped in advance.

Combine rolled oats, almond milk, peanut butter, and sliced bananas in a jar, and let it sit overnight in the fridge. The next morning, you’ll wake up to a delicious and creamy breakfast that’s ready to eat. Top with a sprinkle of chia seeds or nuts for added texture.

Ingredients:
– 1/2 cup rolled oats
– 1 cup almond milk
– 2 tbsp peanut butter
– 1 banana (sliced)
– Chia seeds or nuts for topping

Process:
1. In a jar, combine oats, almond milk, and peanut butter.
2. Mix well and top with sliced bananas.
3. Cover and refrigerate overnight.
4. In the morning, stir and top with chia seeds or nuts before serving.

14. Egg Muffins with Veggies

Egg Muffins with Veggies are perfect for a grab-and-go breakfast or snack, making them an ideal meal prep option. They are packed with protein and can be customized with your favorite vegetables.

Whisk eggs with diced bell peppers, spinach, and cheese, then pour into muffin tins and bake until set. These muffins can be stored in the fridge and reheated quickly, providing a nutritious boost to your busy mornings.

Ingredients:
– 6 eggs
– 1 cup bell peppers (diced)
– 1 cup spinach (chopped)
– 1/2 cup cheese (shredded)
– Salt and pepper to taste

Process:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, whisk eggs and mix in vegetables and cheese.
3. Season with salt and pepper.
4. Pour the mixture into a greased muffin tin.
5. Bake for 20-25 minutes until the egg is set.

15. Coconut Chia Pudding

Coconut Chia Pudding is a delicious and healthy dessert or snack that’s easy to prepare and perfect for meal prep.

Mix chia seeds with coconut milk and a touch of honey, then let it sit overnight until it thickens. Serve topped with fresh fruits like mango, berries, or nuts for added texture and flavor. This pudding is not only nutritious but also visually appealing, making it a delightful treat any time of day.

Ingredients:
– 1/4 cup chia seeds
– 1 cup coconut milk
– 2 tbsp honey
– Fresh fruit for topping

Process:
1. In a bowl, combine chia seeds, coconut milk, and honey.
2. Stir well and let it sit for about 10 minutes, then stir again.
3. Cover and refrigerate overnight.
4. Serve topped with fresh fruit before eating.

16. Balsamic Chicken and Veggie Bake

Balsamic Chicken and Veggie Bake is a flavorful and simple dish that brings together tender chicken with roasted vegetables.

Marinate chicken breasts in balsamic vinegar, olive oil, and garlic, then bake alongside seasonal vegetables like zucchini and bell peppers. This one-pan meal is not only easy to prep but also makes for a hearty dinner that can be enjoyed throughout the week.

Ingredients:
– 4 chicken breasts
– 1/4 cup balsamic vinegar
– 2 tbsp olive oil
– 2 cloves garlic (minced)
– 2 cups mixed vegetables (zucchini, bell peppers, etc.)

Process:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, whisk together balsamic vinegar, olive oil, and garlic.
3. Marinate chicken breasts for at least 30 minutes.
4. Place chicken and vegetables on a baking sheet; drizzle with remaining marinade.
5. Bake for 25-30 minutes until chicken is cooked through and vegetables are tender.

17. Spaghetti Squash with Marinara

Spaghetti Squash with Marinara is a light and healthy alternative to pasta that’s perfect for meal prep.

Roast spaghetti squash until tender, then scrape out the strands and serve with your favorite marinara sauce. Add sautéed mushrooms, spinach, or ground turkey for a more filling meal. This dish is not only delicious but also low in carbs, making it a guilt-free option any night of the week.

Ingredients:
– 1 spaghetti squash
– 2 cups marinara sauce
– 1 cup mushrooms (sliced)
– 1 cup spinach (sautéed)

Process:
1. Preheat the oven to 400°F (200°C).
2. Cut spaghetti squash in half and remove seeds.
3. Roast squash cut-side down on a baking sheet for 30-40 minutes.
4. Scrape the strands with a fork and mix with marinara sauce and sautéed vegetables.
5. Serve warm in meal prep containers.

18. Roasted Vegetable Quinoa Salad

This Roasted Vegetable Quinoa Salad is a delightful and nutritious option that’s perfect for meal prepping. The combination of roasted vegetables and protein-packed quinoa makes it filling and satisfying.

Toss your favorite vegetables like bell peppers, zucchini, and carrots with olive oil and roast them until caramelized. Mix with cooked quinoa and a light vinaigrette for a delicious salad that can be enjoyed warm or cold.

Ingredients:
– 1 cup quinoa (cooked)
– 2 cups mixed vegetables (bell peppers, zucchini, carrots)
– 2 tbsp olive oil
– 2 tbsp balsamic vinegar
– Salt and pepper to taste

Process:
1. Preheat the oven to 425°F (220°C).
2. Toss mixed vegetables with olive oil, salt, and pepper.
3. Roast for 20-25 minutes until tender.
4. In a bowl, combine roasted vegetables with cooked quinoa and drizzle with balsamic vinegar.
5. Mix well and store in meal prep containers.

19. Cilantro Lime Rice

Cilantro Lime Rice is a fresh and zesty side dish that pairs well with many meals, making it a great addition to your meal prep rotation.

Cook rice and fold in freshly chopped cilantro, lime juice, and a pinch of salt for a burst of flavor. This simple dish elevates any meal and can be stored in the fridge, making it quick to reheat and serve alongside proteins or veggies.

Ingredients:
– 1 cup rice (cooked)
– 1/4 cup fresh cilantro (chopped)
– Juice of 1 lime
– Salt to taste

Process:
1. Cook rice according to package instructions.
2. Once cooked, fluff rice and fold in cilantro, lime juice, and salt.
3. Let it cool before storing in meal prep containers.
4. Reheat as needed to serve with meals.

20. Maple Mustard Glazed Brussels Sprouts

These Maple Mustard Glazed Brussels Sprouts are a delicious and healthy side dish that can easily be prepped in advance. The combination of maple syrup and mustard creates a delightful glaze that caramelizes as the sprouts roast.

Simply toss halved Brussels sprouts with olive oil, maple syrup, and mustard, then roast until golden and crispy. This flavorful dish pairs well with any protein and makes a great addition to your meal prep lineup.

Ingredients:
– 2 cups Brussels sprouts (halved)
– 2 tbsp olive oil
– 2 tbsp maple syrup
– 1 tbsp Dijon mustard
– Salt and pepper to taste

Process:
1. Preheat the oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, maple syrup, mustard, salt, and pepper.
3. Spread on a baking sheet and roast for 20-25 minutes until caramelized.
4. Serve warm as a side dish or store in meal prep containers.

Conclusion

Meal prepping doesn’t have to be a chore; with these 20 delicious recipes, you can simplify your weeknight cooking while enjoying a variety of flavors and nutrients.

Whether you’re looking for hearty meals, light salads, or satisfying snacks, there’s something here for everyone. Start your meal prep journey today and transform your weeknight dinners into stress-free culinary adventures!