Introduction

Meal prepping is one of the best ways to save time, reduce stress, and ensure you’re eating wholesome, satisfying meals throughout the week. These recipes are easy to make in batches, store well, and cover a mix of proteins, veggies, and flavors so you won’t get bored.

1. Juicy Garlic Herb Chicken with Roasted Veggies

Prep Time: 15 mins | Cook Time: 25 mins | Servings: 4

• Ingredients: Chicken breasts, olive oil, garlic, paprika, carrots, zucchini, broccoli.

• Instructions: Season chicken and roast with veggies on a sheet pan.

• Meal Prep Tip: Store in airtight containers with a squeeze of lemon to keep it fresh.

2. Creamy Tuscan Salmon with Spinach

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

• Ingredients: Salmon fillets, olive oil, garlic, cherry tomatoes, spinach, light cream or coconut milk.

• Instructions: Sear salmon, set aside. Sauté garlic, tomatoes, spinach, and cream, then return salmon.

• Meal Prep Tip: Store sauce separately to keep salmon flaky.

3. Hearty Lentil & Vegetable Stew

Prep Time: 15 mins | Cook Time: 35 mins | Servings: 6

• Ingredients: Lentils, carrots, celery, onion, garlic, diced tomatoes, vegetable broth.

• Instructions: Sauté veggies, add lentils and broth, simmer until tender.

• Meal Prep Tip: Freezes beautifully; reheat with a splash of broth.

4. Zesty Quinoa & Chickpea Salad

Prep Time: 15 mins | Cook Time: 15 mins | Servings: 4

• Ingredients: Quinoa, chickpeas, cucumber, red onion, parsley, olive oil, lemon juice.

• Instructions: Cook quinoa, toss with veggies, chickpeas, and lemon dressing.

• Meal Prep Tip: Store dressing separately for crisp texture.

5. Spicy Teriyaki Tofu Stir-Fry

Prep Time: 15 mins | Cook Time: 12 mins | Servings: 4

• Ingredients: Firm tofu, bell peppers, broccoli, soy sauce, garlic, ginger, sesame oil.

• Instructions: Pan-fry tofu until golden, add veggies and sauce, stir-fry.

• Meal Prep Tip: Reheat in skillet to revive tofu crispness.

6. Classic Chicken Noodle Soup

Prep Time: 15 mins | Cook Time: 30 mins | Servings: 6

• Ingredients: Chicken breast, egg noodles, carrots, celery, onion, chicken broth.

• Instructions: Simmer chicken and veggies in broth, shred chicken, add noodles.

• Meal Prep Tip: Freeze without noodles, add fresh when reheating.

7. Mexican-Style Taco Quinoa Bowls

Prep Time: 15 mins | Cook Time: 20 mins | Servings: 4

• Ingredients: Quinoa, black beans, corn, bell peppers, taco seasoning.

• Instructions: Cook quinoa, sauté veggies with seasoning, combine with beans and corn.

• Meal Prep Tip: Top with avocado or cheese just before serving.

8. Honey Garlic Chicken Thighs with Broccoli

Prep Time: 10 mins | Cook Time: 25 mins | Servings: 4

• Ingredients: Chicken thighs, garlic, honey, soy sauce, broccoli.

• Instructions: Sear chicken, add garlic-honey sauce, simmer. Steam broccoli on the side.

• Meal Prep Tip: Pairs well with cauliflower rice or brown rice.

9. Creamy Coconut Vegetable Curry

Prep Time: 15 mins | Cook Time: 25 mins | Servings: 4

• Ingredients: Mixed vegetables (carrots, peas, cauliflower), chickpeas, coconut milk, curry powder.

• Instructions: Sauté spices, add veggies, chickpeas, and coconut milk, simmer until tender.

• Meal Prep Tip: Serve with naan or rice; stores 4 days in fridge.

10. Shrimp & Cauliflower Fried Rice

Prep Time: 15 mins | Cook Time: 10 mins | Servings: 4

• Ingredients: Shrimp, riced cauliflower, garlic, soy sauce, mixed vegetables, egg.

• Instructions: Cook shrimp, remove. Stir-fry veggies and cauliflower rice, add soy sauce and egg. Return shrimp.

• Meal Prep Tip: Quick to reheat in a skillet for best texture.

Conclusion

These 10 recipes make meal prep easy, delicious, and stress-free. With a balance of proteins, vegetables, and vibrant flavors, you’ll always have a wholesome meal ready to go—saving you time and helping you eat healthier throughout the week.