Introduction

Meal prep doesn’t have to be complicated. With just a few ingredients and minimal effort, you can enjoy wholesome, filling meals throughout the week. This collection of 10 recipes is designed to be quick to prepare, easy to store, and delicious to eat—so you can focus less on cooking and more on living.

1. Baked Teriyaki Meatballs

Description: Sweet-savory meatballs perfect with rice or noodles.

• Ingredients: Ground turkey or chicken, breadcrumbs, soy sauce, ginger, garlic, teriyaki glaze.

• Prep Tip: Freeze cooked meatballs with sauce for quick meals.

2. Caprese Quinoa Salad

Description: A refreshing, Italian-inspired meal prep bowl.

• Ingredients: Quinoa, cherry tomatoes, mozzarella balls, basil, balsamic glaze.

• Prep Tip: Store dressing separately to keep salad fresh.

3. Slow Cooker Pulled BBQ Chicken

Description: Juicy, tender chicken with smoky-sweet flavor.

• Ingredients: Chicken breasts, BBQ sauce, onion, garlic.

• Prep Tip: Shred and portion into containers for sandwiches or bowls.

4. Roasted Veggie Couscous Bowls

Description: Light and fluffy with roasted flavor.

• Ingredients: Couscous, zucchini, bell peppers, carrots, olive oil, lemon juice.

• Prep Tip: Roast veggies in big batches to use in multiple meals.

5. Creamy Tomato Basil Pasta Bake

Description: Cheesy, hearty, and oven-baked.

• Ingredients: Pasta, marinara sauce, basil, mozzarella, ricotta.

• Prep Tip: Assemble ahead; bake when ready to serve.

6. Thai Peanut Veggie Wraps

Description: Crunchy, flavorful wraps with creamy peanut sauce.

• Ingredients: Whole wheat tortillas, cabbage, carrots, cucumbers, peanut sauce.

• Prep Tip: Keep sauce in a small container and drizzle before eating.

7. Garlic Shrimp & Orzo Skillet

Description: A quick one-pan seafood dish.

• Ingredients: Shrimp, orzo pasta, garlic, spinach, lemon.

• Prep Tip: Best enjoyed within 3 days for freshness.

8. Veggie Stuffed Bell Peppers

Description: A vibrant, customizable baked dish.

• Ingredients: Bell peppers, quinoa or rice, beans, corn, tomato sauce.

• Prep Tip: Store filling separately and stuff peppers before reheating.

9. Sweet & Sour Tofu Stir-Fry

Description: Tangy, colorful, and plant-based.

• Ingredients: Tofu, pineapple chunks, bell peppers, sweet & sour sauce.

• Prep Tip: Store tofu and sauce separately; combine when reheating.

10. Apple Cinnamon Chia Pudding

Description: A light, energizing snack or breakfast.

• Ingredients: Chia seeds, almond milk, maple syrup, diced apples, cinnamon.

• Prep Tip: Lasts up to 5 days in the fridge; portion into jars for grab-and-go.

Conclusion

Now you have 20 stress-free recipes in total (the first batch + this one), covering proteins, grains, veggies, and even breakfasts. These meals are versatile, easy to batch, and designed to save you time while keeping your diet satisfying and balanced.