Introduction:

Meal prep doesn’t have to mean a mountain of dishes or juggling five pots at once. One-pan recipes are the ultimate solution for easy, efficient cooking and minimal cleanup. These 10 meal prep-friendly dishes are made entirely on one sheet pan or skillet, making them perfect for busy weeks. Just cook, portion, and done.

1.Lemon Garlic Chicken & Veggies

Simple, bright, and full of flavor.

Ingredients:

• 2 chicken breasts, cut into strips

• 1 zucchini, sliced

• 1 bell pepper, sliced

• 1 red onion, sliced

• 2 tbsp olive oil

• Juice of 1 lemon + garlic powder

Instructions:

1. Toss all ingredients in oil, lemon, and seasoning.

2. Spread on a sheet pan.

3. Roast at 400°F for 25 minutes.

⏱ Prep Time: 10 mins
🔥 Complexity: Easy

2.Sausage, Sweet Potato & Kale

A sweet-savory bowl that's hearty and reheats well.

Ingredients:

• 2 sweet potatoes, cubed

• 4 chicken sausages, sliced

• 2 cups kale, chopped

• 2 tbsp olive oil

• Paprika + salt

Instructions:

1. Roast potatoes and sausage at 400°F for 20 mins.

2. Add kale for final 5 mins until wilted.

3. Portion into containers.

⏱ Prep Time: 15 mins
🔥 Complexity: Easy

3. Skillet Turkey Taco Bowls

All the taco flavor, none of the mess.

Ingredients:

• 1 lb ground turkey

• 1/2 onion, chopped

• 1 cup black beans

• 1/2 cup corn

• Taco seasoning

Instructions:

1. Brown turkey and onion in skillet.

2. Add beans, corn, seasoning. Simmer 5 mins.

3. Serve over rice or greens.

⏱ Prep Time: 15 mins
🔥 Complexity: Easy

4.Teriyaki Tofu & Broccoli

Crispy, saucy, and totally vegan-friendly.

Ingredients:

• 1 block firm tofu, cubed

• 2 cups broccoli florets

• 2 tbsp teriyaki sauce

• 1 tbsp sesame oil

Instructions:

1. Toss tofu and broccoli in oil and sauce.

2. Roast at 425°F for 25 mins.

3. Serve with brown rice.

⏱ Prep Time: 10 mins
🔥 Complexity: Easy

5.Baked Salmon & Asparagus

A light and elegant dish with omega-3s.

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus

• 1 tbsp olive oil

• Lemon slices + dill

Instructions:

1. Place salmon and asparagus on sheet.

2. Drizzle with oil and top with lemon and dill.

3. Bake at 375°F for 20 mins.

⏱ Prep Time: 8 mins
🔥 Complexity: Very Easy

6.Greek Chicken Bowls

Savory, herby, and Mediterranean-inspired.

Ingredients:

• 2 chicken thighs, boneless

• 1 red bell pepper

• 1 zucchini

• 1/2 red onion

• 1 tbsp olive oil + oregano

Instructions:

1. Slice veggies and toss with chicken and seasonings.

2. Roast at 400°F for 25 mins.

3. Add a dollop of tzatziki when serving.

⏱ Prep Time: 12 mins
🔥 Complexity: Easy

7. Shrimp Stir-Fry

Fast, fresh, and better than takeout.

Ingredients:

• 1/2 lb shrimp, peeled

• 1 cup snap peas

• 1/2 cup shredded carrots

• 2 tbsp soy sauce

• 1 tsp sesame oil

Instructions:

1. Stir-fry shrimp in sesame oil 2–3 mins.

2. Add veggies and soy sauce, cook 5 more mins.

3. Serve with cauliflower rice or noodles.

⏱ Prep Time: 10 mins
🔥 Complexity: Easy

8.Roasted Veggie & Halloumi Bowls

A vegetarian meal prep win.

Ingredients:

• 1 cup chopped eggplant

• 1 cup bell peppers

• 1/2 block halloumi, sliced

• 2 tbsp olive oil + za’atar or Italian herbs

Instructions:

1. Toss all ingredients and spread on pan.

2. Roast at 425°F for 25 mins.

3. Serve with quinoa or couscous.

⏱ Prep Time: 10 mins
🔥 Complexity: Medium

9. Breakfast Hash

Perfect for breakfast or lunch meal prep.

Ingredients:

• 2 potatoes, diced

• 1/2 onion

• 1/2 cup chopped mushrooms

• 2 eggs (optional topping)

Instructions:

1. Sauté potatoes until tender.

2. Add onion and mushrooms, cook until browned.

3. Top with poached or boiled egg when serving.

⏱ Prep Time: 20 mins
🔥 Complexity: Easy

10.BBQ Chicken & Cauliflower

Sweet, smoky, and super satisfying.

Ingredients:

• 2 boneless chicken thighs

• 2 cups cauliflower florets

• 2 tbsp BBQ sauce

• Olive oil, garlic powder

Instructions:

1. Coat chicken and cauliflower in oil and seasoning.

2. Bake at 400°F for 25 mins.

3. Brush chicken with BBQ sauce halfway through.

⏱ Prep Time: 12 mins
🔥 Complexity: Easy

Conclusion:

One pan. Ten meals. Countless saved dishes. These recipes prove you don’t need a kitchen full of pots and pans to meal prep like a pro. Just prep, roast or sauté, portion, and enjoy the stress-free simplicity of one-pan cooking all week long.