Introduction Life as a working parent means juggling schedules, meetings, and family time — and cooking often takes the back seat. But with the right meal prep recipes, you can save hours during the week while still serving healthy, nourishing food for the whole family. These 10 recipes are simple, kid-approved, and designed to be made in batches so you can stress less and eat better.

1. One-Pan Chicken & Veggie Bake

Description: Lean chicken and roasted veggies cooked together for an easy, balanced meal.
Ingredients: 3 chicken breasts, 2 carrots, 1 zucchini, 1 bell pepper, olive oil, garlic powder, pepper.
Directions:

1. Preheat oven to 200°C (400°F).

2. Chop chicken and veggies into chunks.

3. Toss with olive oil, garlic, and pepper.

4. Spread evenly on a baking sheet.

5. Roast for 25–30 minutes until cooked through.

2. Turkey & Spinach Meatballs with Pasta

Description: Juicy turkey meatballs served with whole wheat pasta and light tomato sauce.
Ingredients: 500g ground turkey, 1 cup spinach (chopped), 1 egg, breadcrumbs, 200g whole wheat pasta, tomato sauce.
Directions:

1. Mix turkey, spinach, egg, and breadcrumbs.

2. Roll into small balls, bake at 190°C (375°F) for 20 minutes.

3. Boil pasta until al dente.

4. Toss meatballs and pasta with tomato sauce.

3. Chicken & Sweet Potato Power Bowls

Description: A protein and fiber-rich prep with colorful sweet potatoes and green beans.
Ingredients: 2 chicken breasts, 2 sweet potatoes, 1 cup green beans, olive oil, paprika.
Directions:

1. Dice sweet potatoes, roast at 200°C (400°F) for 25 minutes.

2. Grill or bake chicken until done, then slice.

3. Steam green beans.

4. Assemble in containers for balanced bowls.

4. Salmon & Quinoa Bowls

Description: A nutritious dish with omega-3 salmon, fluffy quinoa, and veggies.
Ingredients: 2 salmon fillets, 1 cup quinoa, 1 cup steamed broccoli, lemon juice, olive oil.
Directions:

1. Bake salmon at 200°C (400°F) for 12–15 minutes.

2. Cook quinoa as directed.

3. Steam broccoli until tender.

4. Portion into bowls, drizzle with lemon and olive oil.

5. Beef & Broccoli Stir-Fry

Description: A healthier version of the takeout favorite, perfect over rice.
Ingredients: 300g lean beef strips, 2 cups broccoli, 2 tbsp soy sauce, garlic, ginger.
Directions:

1. Heat oil in a wok or skillet.

2. Stir-fry beef until browned, set aside.

3. Add broccoli, garlic, and ginger; cook 3–4 minutes.

4. Return beef, add soy sauce, and toss together.

6. Turkey Chili

Description: A hearty, high-protein chili that reheats beautifully.
Ingredients: 500g ground turkey, 1 can beans, 1 can corn, 1 can diced tomatoes, chili powder.
Directions:

1. Brown turkey in a pot.

2. Add beans, corn, tomatoes, and chili powder.

3. Simmer for 25 minutes, stirring occasionally.

4. Portion into containers or freeze for later.

7. Baked Lemon Herb Chicken with Rice

Description: Simple and zesty chicken with fluffy rice and green veggies.
Ingredients: 3 chicken breasts, 1 lemon, 2 cups rice, 1 cup peas, garlic powder.
Directions:

1. Marinate chicken with lemon juice, garlic, and herbs.

2. Bake at 200°C (400°F) for 25 minutes.

3. Cook rice and stir in peas.

4. Serve chicken with rice mix.

8. Shrimp & Veggie Rice Bowls

Description: Quick-cooking shrimp paired with sautéed veggies and brown rice.
Ingredients: 250g shrimp (peeled), 1 cup brown rice, 1 zucchini, 1 cup snap peas, soy sauce.
Directions:

1. Cook rice, set aside.

2. Sauté shrimp until pink.

3. Add zucchini and snap peas, stir-fry 3 minutes.

4. Toss with soy sauce and portion with rice.

9. Chicken Fajita Bowls

Description: A Tex-Mex classic made meal-prep friendly.
Ingredients: 2 chicken breasts, 1 onion, 2 bell peppers, fajita seasoning, 1 cup rice.
Directions:

1. Slice chicken, peppers, and onion.

2. Sauté with fajita seasoning until cooked.

3. Cook rice separately.

4. Portion chicken fajita mix over rice.

10. Veggie & Lentil Stew

Description: A hearty plant-based stew packed with protein and fiber.
Ingredients: 1 cup lentils, 2 carrots, 2 celery stalks, 1 onion, 1 can tomatoes, veggie broth.
Directions:

1. Sauté onion, carrots, and celery.

2. Add lentils, tomatoes, and broth.

3. Simmer 30–35 minutes until lentils are tender.

4. Store in fridge or freezer.

Conclusion

These 10 healthy recipes prove that meal prepping doesn’t have to be complicated. With a mix of chicken, turkey, beef, seafood, and plant-based options, you’ll have a variety of nutritious meals ready to go for the week. Designed with working parents in mind, they’re easy to batch-cook, family-approved, and perfect for busy schedules.