Are you tired of sacrificing nutrition for convenience on busy weekdays? Meal prep can be a lifesaver, providing healthy and delicious meals that fuel your body without breaking the bank. With these 20 mouthwatering meal prep recipes, you’ll never have to settle for boring or bland again. From quinoa power bowls and lemon garlic chicken to vegan lentil curry and baked salmon, there’s something for every taste bud and dietary need.
Whether you’re a health-conscious foodie or just looking for easy ways to get meals on the table without sacrificing quality, these recipes are sure to become staples in your kitchen rotation. And with prep times ranging from 15 minutes to an hour, you can enjoy restaurant-quality meals at home without sacrificing precious time.
Stay tuned for the full list of recipes and start meal prepping like a pro!
Quinoa and roasted vegetable power bowls
Get ready to fuel your body with a nutrient-packed bowl filled with roasted vegetables, quinoa, and a hint of flavor. This recipe is perfect for a quick and easy lunch or dinner that’s both healthy and delicious.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large yellow squash, sliced
– 1 small red onion, thinly sliced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: avocado, feta cheese, or a dollop of yogurt for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. Toss sweet potato, bell pepper, squash, and onion with olive oil, cumin, salt, and pepper on a baking sheet. Roast for 25-30 minutes, or until tender.
4. Divide cooked quinoa into bowls. Top with roasted vegetables and add your desired toppings (if using).
5. Serve warm and enjoy!
Cooking Time: 40-45 minutes
Lemon garlic chicken with steamed broccoli
Brighten up your mealtime with this refreshing and flavorful combination of tender chicken, zesty lemon, and pungent garlic, paired with a burst of green broccoli.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cloves of garlic, minced
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 bunch of broccoli, trimmed
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together garlic, lemon juice, and olive oil.
3. Place the chicken breasts in a shallow baking dish and brush the lemon-garlic mixture evenly over both sides.
4. Season with salt and pepper to taste.
5. Bake for 25-30 minutes or until cooked through.
6. Meanwhile, steam broccoli florets in a steamer basket over boiling water for 3-5 minutes or until tender.
7. Serve chicken breasts with steamed broccoli and enjoy!
Cooking Time: 30-40 minutes
Turkey and black bean stuffed peppers
This recipe combines the flavors of turkey, black beans, and roasted peppers for a delicious and nutritious meal. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers (any color)
– 1 lb ground turkey
– 1/2 cup cooked black beans
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, cook the turkey, onion, garlic, cumin, salt, and pepper until the turkey is browned, breaking it up into small pieces as it cooks.
4. Add the cooked black beans to the skillet and stir to combine.
5. Stuff each pepper with the turkey and bean mixture, filling to the top.
6. Cover with foil and bake for 25 minutes.
7. Remove the foil and top with shredded cheese (if using). Return to oven for an additional 10-15 minutes, or until the cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Baked salmon with quinoa and asparagus
This recipe combines the rich flavor of salmon with the earthy taste of quinoa and the sweetness of asparagus, all in one delicious dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 lb fresh asparagus, trimmed
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or vegetable broth.
3. Line a baking sheet with parchment paper. Place salmon fillets on the sheet, leaving space between each fillet.
4. Drizzle olive oil over the salmon and season with salt and pepper.
5. Toss asparagus with olive oil, salt, and pepper on a separate baking sheet.
6. Bake salmon for 12-15 minutes or until cooked through. Asparagus should be tender and slightly caramelized (8-10 minutes).
7. Serve quinoa alongside the baked salmon and asparagus. Squeeze a lemon wedge over the dish if desired.
Cooking Time: 20-25 minutes
Greek yogurt chicken salad wraps
Greek Yogurt Chicken Salad Wraps Recipe
In this refreshing twist on classic chicken salad, Greek yogurt adds a tangy and creamy element to the dish. Perfect for a quick lunch or dinner, these wraps are easy to make and packed with flavor.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon Dijon mustard
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 4 whole wheat tortilla wraps
– Lettuce leaves and tomato slices (optional)
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, Dijon mustard, dill, and lemon juice. Mix until well combined.
2. Season with salt and pepper to taste.
3. Spoon about 1/4 cup of the salad mixture onto the center of each tortilla wrap.
4. Top with lettuce leaves and tomato slices, if desired.
5. Roll up the wraps tightly and serve immediately.
Cooking Time: 10 minutes
Vegan lentil and sweet potato curry
This hearty and flavorful curry is a perfect blend of Indian spices, tender lentils, and sweet roasted sweet potatoes. It’s a great option for a quick and comforting meal that’s also packed with nutrients.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the sweet potato in the oven for 20-25 minutes, or until tender.
3. In a large pot, heat the oil over medium heat. Add onion and cook until softened, about 5 minutes.
4. Add garlic, cumin, curry powder, and turmeric. Cook for 1 minute.
5. Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
6. Serve the curry over roasted sweet potato, garnished with cilantro.
Cooking Time: 45-50 minutes
Zucchini noodles with turkey meatballs
This recipe is a twist on traditional pasta dishes, substituting zucchini noodles (zoodles) for the usual spaghetti. It’s a great way to get your daily dose of vegetables while still satisfying your craving for a hearty meal.
Ingredients:
– 1 medium zucchini
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchini into noodles.
3. In a bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands until just combined.
4. Form into small meatballs (about 1 inch in diameter). Place on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 15-20 minutes or until cooked through.
6. Meanwhile, cook the zucchini noodles according to package instructions. Drain and set aside.
7. Serve turkey meatballs over zucchini noodles, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Cauliflower rice stir-fry with tofu
A flavorful and nutritious stir-fry that combines the versatility of cauliflower rice with the protein-rich goodness of tofu, all in a quick and easy recipe.
Ingredients:
– 1 head of cauliflower
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: chopped scallions or sesame seeds for garnish
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. In the preheated skillet, add 1 tablespoon of oil and cook the tofu cubes until golden brown, about 3-4 minutes. Remove from the pan and set aside.
4. In the same pan, add the remaining 1 tablespoon of oil and sauté the onion and garlic until softened, about 2-3 minutes.
5. Add the cauliflower rice to the pan and stir-fry for 4-5 minutes, or until tender but still slightly crunchy.
6. Return the cooked tofu to the pan and stir in soy sauce. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped scallions or sesame seeds if desired.
Cooking Time: 15-20 minutes
Spinach and feta egg muffins
Start your day with a delicious and nutritious breakfast treat that combines the creamy goodness of feta cheese with the health benefits of spinach. These Spinach and Feta Egg Muffins are perfect for meal prep or a quick morning pick-me-up.
Ingredients:
– 6 eggs
– 1/2 cup fresh spinach, chopped
– 1/4 cup crumbled feta cheese
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
– 6 muffin cups
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. Add chopped spinach and crumbled feta cheese to the egg mixture; mix well.
4. Grease the muffin cups with olive oil.
5. Pour the egg mixture into each cup, filling about 3/4 full.
6. Bake for 18-20 minutes or until the edges are set and centers are still slightly jiggly.
7. Let cool before serving.
Cooking Time: 18-20 minutes
Slow cooker chicken taco bowls
Savor the flavors of Mexico with this effortless slow cooker recipe that yields tender chicken and rich, aromatic sauces.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1 can diced tomatoes with green chilies (14.5 oz)
– 1 can black beans, drained and rinsed (15 oz)
– 1 can corn, drained (15 oz)
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1 teaspoon chili powder
– Salt and pepper, to taste
– Shredded cheese, for serving (optional)
Instructions:
1. In the slow cooker, combine chicken, diced tomatoes with green chilies, black beans, corn, olive oil, garlic, cumin, and chili powder.
2. Season with salt and pepper to taste.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Shred the cooked chicken with two forks.
5. Serve in bowls topped with shredded cheese (if using) and your favorite taco fixings, such as diced avocado, sour cream, and crushed tortilla chips.
Cooking Time: 3-8 hours
Avocado and chickpea grain salad
Get ready to fuel your body with a nutritious and flavorful grain salad that combines the creamy goodness of avocado, the nutty taste of chickpeas, and the crunch of toasted quinoa. This recipe is perfect for a quick lunch or dinner that’s packed with protein, fiber, and healthy fats.
Ingredients:
– 1 cup cooked quinoa
– 1 ripe avocado, diced
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/2 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, diced avocado, chickpeas, and chopped cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately, garnished with additional cilantro if desired.
Cooking Time: 10 minutes
Baked cod with roasted Brussels sprouts
This flavorful and healthy recipe combines the delicate taste of cod with the earthy sweetness of roasted Brussels sprouts. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 lb Brussels sprouts, trimmed
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– 1/4 cup white wine (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the baking sheet, leaving space between each fillet.
4. Drizzle olive oil over the cod and sprinkle with lemon zest, salt, and pepper.
5. Roast Brussels sprouts on a separate baking sheet with 1 tbsp olive oil, salt, and pepper.
6. Bake cod for 12-15 minutes or until cooked through.
7. Toss Brussels sprouts after 10 minutes of roasting; add white wine (if using) and continue to roast for an additional 5 minutes.
8. Serve cod with roasted Brussels sprouts.
Cooking Time: 25-30 minutes
Quinoa and black bean stuffed bell peppers
A flavorful and nutritious vegetarian dish that’s perfect for a weeknight dinner or special occasion. This recipe combines the nutty flavor of quinoa with the protein-packed goodness of black beans, all wrapped up in sweet bell peppers.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, combine cooked quinoa, black beans, onion, garlic, olive oil, cumin, salt, and pepper. Mix well.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place stuffed bell peppers in a baking dish and bake for 25-30 minutes, or until tender.
Cooking Time: 25-30 minutes
Turkey and vegetable stir-fry with brown rice
This recipe combines the flavors of turkey, colorful vegetables, and nutty brown rice for a satisfying and healthy meal. In just 20 minutes, you’ll have a delicious and balanced dish that’s perfect for a busy evening.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into bite-sized pieces
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 2 tbsp vegetable oil
– 1 tsp soy sauce
– 1 tsp honey
– Salt and pepper to taste
– 1 cup cooked brown rice
Instructions:
1. Heat 1 tbsp of oil in a large skillet or wok over medium-high heat.
2. Add the turkey and cook until browned, about 5 minutes. Remove from the pan.
3. In the same pan, add the remaining 1 tbsp of oil. Add the mixed vegetables and cook until tender, about 5-7 minutes.
4. Return the cooked turkey to the pan and stir in soy sauce and honey.
5. Serve the turkey and vegetable mixture over brown rice.
Cooking Time: 20 minutes
Overnight oats with chia seeds and berries
Overnight oats with chia seeds and berries are a delicious and healthy breakfast option that’s easy to prepare and packed with nutrients. This recipe combines the creaminess of rolled oats, the nuttiness of chia seeds, and the natural sweetness of mixed berries.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon chia seeds
– 1/2 cup unsweetened almond milk or milk of your choice
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey or maple syrup (optional)
– 1/2 cup mixed berries (fresh or frozen)
– Pinch of salt
Instructions:
1. In a jar or container, combine oats, chia seeds, and salt.
2. Add almond milk, Greek yogurt, and honey/maple syrup (if using). Stir until well combined.
3. Cover the jar and refrigerate overnight for at least 4 hours or up to 24 hours.
4. Top with mixed berries just before serving.
Cooking Time: None! Just let it sit in the fridge and enjoy a nutritious breakfast ready when you are.
Grilled shrimp and vegetable skewers
Elevate your outdoor cooking with this flavorful and colorful recipe that combines succulent shrimp and fresh vegetables on skewers, grilled to perfection. Perfect for a quick weeknight dinner or a summer gathering.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 10-12 bamboo skewers, soaked in water for 30 minutes
Instructions:
1. Preheat grill to medium-high heat.
2. Thread shrimp, bell peppers, onion, and garlic onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt, pepper, and lemon juice.
4. Grill for 8-10 minutes, turning occasionally, until shrimp are pink and vegetables are tender.
5. Serve immediately.
Cooking Time: 8-10 minutes
Mediterranean chickpea and cucumber salad
A refreshing summer salad that combines the creaminess of chickpeas with the coolness of cucumbers, all tied together with a hint of Mediterranean flavor.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium cucumbers, peeled and thinly sliced
– 1/4 cup red onion, thinly sliced
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley or dill, chopped (optional)
Instructions:
1. In a large bowl, combine the chickpeas, cucumber slices, red onion, and olives.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Top with crumbled feta cheese (if using) and chopped parsley or dill (if desired).
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Spaghetti squash with turkey bolognese
Transform ordinary spaghetti squash into a hearty, flavorful meal with this turkey bolognese recipe. This twist on the classic combines tender squash with rich, meaty sauce and serves it up in one satisfying dish.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup canned crushed tomatoes
– 1/4 cup red wine
– 1 tsp dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. In a large skillet, cook turkey over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add onion, garlic, crushed tomatoes, red wine, and basil to the skillet. Simmer for 10-15 minutes or until sauce has thickened.
5. Roast squash in the oven for 45-50 minutes or until tender and easily shredded with a fork.
6. Serve turkey bolognese over roasted squash and top with Parmesan cheese if desired.
Cooking Time: 55-60 minutes
Kale and white bean soup
This comforting soup is a perfect blend of healthy greens and creamy beans, packed with nutrients and flavor. Serve with crusty bread for a satisfying meal.
Ingredients:
– 1 bunch kale, stems removed and chopped
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped kale, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the greens are tender.
5. Stir in the cannellini beans and continue to simmer for 10 minutes.
6. Serve hot, garnished with additional thyme if desired.
Cooking Time: 35-40 minutes
Baked chicken with roasted sweet potatoes
This classic combination of flavors and textures comes together in a deliciously easy meal that’s perfect for a weeknight dinner or weekend gathering. With just a few ingredients, you’ll be enjoying crispy-skinned chicken and fluffy sweet potatoes in no time!
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 1 large sweet potato, peeled and cubed
– 2 tbsp olive oil
– 1 tsp salt
– 1 tsp pepper
– 1 tsp garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss the sweet potatoes with 1 tbsp olive oil, salt, and pepper.
3. Line a baking sheet with parchment paper; arrange the sweet potatoes in a single layer.
4. Place the chicken breasts on a separate baking sheet lined with parchment paper.
5. Drizzle the remaining 1 tbsp olive oil over the chicken; sprinkle with garlic powder, salt, and pepper.
6. Roast the sweet potatoes for 45 minutes or until tender; bake the chicken for 25-30 minutes or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 60-70 minutes
Summary
Get ready to meal prep like a pro! This article shares 20 delicious and healthy recipes perfect for busy weekdays. From quinoa bowls and stir-fries to wraps and salads, there’s something for everyone. Recipes include Lemon Garlic Chicken with Steamed Broccoli, Turkey and Black Bean Stuffed Peppers, and Baked Salmon with Quinoa and Asparagus. You’ll also find vegan and vegetarian options like Vegan Lentil and Sweet Potato Curry and Zucchini Noodles with Turkey Meatballs. Whether you’re looking for a quick lunch or a healthy dinner, these recipes are sure to satisfy your cravings.
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