Are you tired of sacrificing flavor for speed on busy weekdays? With these 20 quick meal prep recipes, you can have a delicious and nutritious meal ready in no time. Whether you’re looking for inspiration to fuel your morning, lunchtime, or evening routine, we’ve got you covered.
From protein-packed bowls and salads to hearty skillet meals and casseroles, our collection of quick meal prep recipes offers something for everyone. And the best part? Each dish can be prepared in 30 minutes or less, making them perfect for even the most hectic days. In this article, we’ll take you through some of our favorite recipes that are sure to become staples in your meal prep routine.
Stay tuned for some mouthwatering dishes like Teriyaki Chicken and Rice Bowls, Greek Quinoa Salad Jars, Beef and Broccoli Stir-Fry, and many more!
Teriyaki Chicken and Rice Bowls
A sweet and savory Asian-inspired dish that’s perfect for a quick weeknight meal or lunch. This recipe combines juicy chicken, flavorful teriyaki sauce, and fluffy rice in a bowl that’s sure to satisfy.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 1/2 cup teriyaki sauce (homemade or store-bought)
– 2 cups cooked white rice
– 1 tablespoon vegetable oil
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Cook the chicken in a large skillet over medium-high heat until browned, about 5-6 minutes.
2. Add the teriyaki sauce, ginger, salt, and pepper to the skillet and stir to coat the chicken. Simmer for an additional 2-3 minutes.
3. Serve the chicken on top of cooked rice in a bowl.
4. Garnish with sesame seeds and chopped green onions if desired.
Cooking Time: 15-20 minutes
Greek Quinoa Salad Jars
A refreshing and healthy salad jar recipe that combines quinoa with the flavors of Greece – perfect for a quick lunch or dinner!
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cherry tomatoes, halved
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa, cherry tomatoes, olives, feta cheese, and parsley.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Divide the salad among 4-6 jars or containers.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None needed! This recipe is ready in no time!
Beef and Broccoli Stir-Fry
Quick and flavorful, this classic stir-fry is a staple of Chinese cuisine. With tender beef, crisp broccoli, and savory soy sauce, it’s a dish that’s sure to please.
Ingredients:
– 1 pound beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the beef and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. Add the garlic and broccoli to the pan; stir-fry for 2-3 minutes, or until the broccoli is tender-crisp.
4. Return the beef to the pan and add soy sauce and oyster sauce (if using); stir-fry for an additional minute.
5. Season with salt and pepper to taste.
6. Serve immediately over rice or noodles.
Cooking Time: 10-12 minutes
Mediterranean Chickpea Wraps
These Mediterranean-inspired wraps are packed with protein-rich chickpeas, crispy veggies, and creamy hummus, all wrapped up in a warm pita bread.
Ingredients:
– 1 can chickpeas
– 2 large flour tortillas (or whole wheat pita)
– 1/4 cup hummus
– 1/2 cup mixed greens
– 1/2 cup sliced cucumber
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spread hummus on each tortilla, leaving a small border around edges.
3. Top with mixed greens, chickpeas, cucumber, bell pepper, and feta cheese.
4. Season with salt and pepper as needed.
5. Roll up the wraps tightly and serve warm.
Cooking Time: 10-12 minutes
Slow Cooker Honey Garlic Chicken
Slow Cooker Honey Garlic Chicken: A Sweet and Savory Delight
This slow cooker recipe is a perfect combination of sweet and savory flavors, with the richness of honey and garlic complementing the tenderness of chicken. With only a few ingredients and minimal prep time, this dish is a great option for busy weeknights or meal prep.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup honey
– 2 cloves garlic, minced
– 1 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a slow cooker, whisk together honey, garlic, and olive oil.
2. Add the chicken breasts to the slow cooker, season with salt, pepper, and thyme.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Vegan Buddha Bowls with Tahini Dressing
Transform your mealtime into a mindful experience with these nourishing Vegan Buddha Bowls, topped with a creamy and rich Tahini Dressing. This recipe is perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, cauliflower, carrots, and sweet potatoes)
– 1/4 cup chopped fresh cilantro
– 2 tablespoons tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Toss the mixed vegetables with a drizzle of olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
3. In a small bowl, whisk together tahini, lemon juice, and salt until smooth.
4. Divide the cooked quinoa into bowls. Top with roasted vegetables and cilantro.
5. Drizzle the Tahini Dressing over the top and serve immediately.
Cooking Time: 25-30 minutes
Egg Muffins with Spinach and Cheese
Start your day with a nutritious and flavorful breakfast by making these egg muffins packed with spinach and cheese. Perfect for busy mornings, these mini quiches are easy to prepare and can be enjoyed on-the-go.
Ingredients:
– 6 large eggs
– 1/2 cup chopped fresh spinach
– 1/2 cup shredded cheddar cheese
– 1 tablespoon butter, melted
– Salt and pepper to taste
– 6 muffin tin cups
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs, salt, and pepper.
3. Add chopped spinach and melted butter to the egg mixture; stir until well combined.
4. Divide the egg mixture evenly among the muffin tin cups.
5. Top each cup with shredded cheese.
6. Bake for 15-20 minutes or until the edges are golden brown and the centers are set.
Cooking Time: 15-20 minutes
Turkey and Sweet Potato Skillet
A hearty and flavorful one-pan meal perfect for a weeknight dinner. This recipe combines the savory taste of turkey with the natural sweetness of sweet potatoes, all cooked to perfection in one skillet.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs, cut into bite-sized pieces
– 2 large sweet potatoes, peeled and cubed
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– Salt and pepper to taste
– Optional: chopped bell peppers, mushrooms, or spinach for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add turkey and cook until browned, about 5-6 minutes.
4. Remove turkey from skillet and set aside.
5. Add sweet potatoes, onion, garlic, cumin, salt, and pepper to the skillet.
6. Cook for 10-12 minutes, stirring occasionally, or until sweet potatoes are tender.
7. Return turkey to the skillet and stir to combine with sweet potato mixture.
8. Transfer skillet to preheated oven and bake for an additional 5-7 minutes, or until heated through.
Cooking Time: About 30-40 minutes
Lemon Garlic Shrimp with Zucchini Noodles
This recipe combines the brightness of lemon and garlic with the tender sweetness of shrimp, served atop a bed of zucchini noodles for a refreshing twist on traditional pasta.
Ingredients:
– 12 large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 medium zucchini
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the zucchini noodles according to package instructions or using a spiralizer.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and sauté for 1 minute.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp from the skillet and set aside.
5. Reduce heat to low and add the lemon juice to the skillet. Simmer for 1-2 minutes.
6. Toss the zucchini noodles with salt, pepper, and a squeeze of lemon juice (if desired). Serve with the garlic-infused shrimp.
Cooking Time: 15-20 minutes
Mexican Black Bean and Rice Casserole
Savor the bold flavors of Mexico with this hearty casserole combining tender black beans, fluffy rice, and a blend of spices. Perfect for a weeknight dinner or potluck gathering!
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 1 can (15 ounces) black beans, drained and rinsed
– 1 onion, diced
– 1 red bell pepper, diced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F.
2. Cook rice according to package instructions using 2 cups of water. Set aside.
3. In a large skillet, heat olive oil over medium-high. Add onion and bell pepper; cook until tender, about 5 minutes.
4. Stir in cumin, paprika, salt, and pepper. Add black beans and cooked rice; mix well.
5. Transfer mixture to a 9×13 inch baking dish. Top with shredded cheese (if using).
6. Bake for 25-30 minutes or until the casserole is hot and bubbly.
Cooking Time: 25-30 minutes
Overnight Oats with Berries and Almonds
Start your day with a nutritious and delicious breakfast by preparing these Berry Bliss Overnight Oats the night before. This simple recipe combines rolled oats, mixed berries, and crunchy almonds for a delightful treat.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 cup mixed berries (blueberries, raspberries, blackberries)
– 1/4 cup sliced almonds
– Pinch of salt
Instructions:
1. In a jar or container, combine oats, almond milk, Greek yogurt, and honey. Stir until well combined.
2. Add the mixed berries and sliced almonds to the mixture. Stir gently to distribute evenly.
3. Cover the jar or container with a lid or plastic wrap and refrigerate overnight (at least 8 hours).
4. In the morning, give the oats a stir and add any additional toppings you like (such as fresh fruit or nuts).
5. Serve chilled and enjoy!
Cooking Time: 0 minutes (prep ahead)
BBQ Pulled Pork Stuffed Sweet Potatoes
Elevate your meal with these sweet and savory stuffed sweet potatoes, packed with tender BBQ pulled pork, crunchy pecans, and creamy colby jack cheese.
Ingredients:
– 4 large sweet potatoes
– 1 cup BBQ pulled pork (homemade or store-bought)
– 1/2 cup shredded colby jack cheese
– 1/4 cup chopped pecans
– 2 tbsp butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and bake for 45-50 minutes, or until tender.
3. While sweet potatoes are baking, melt butter in a skillet over medium heat. Add BBQ pulled pork and stir until heated through.
4. Split cooked sweet potatoes in half lengthwise and fluff the insides with a fork.
5. Divide the BBQ pulled pork mixture among the sweet potatoes, followed by shredded cheese and chopped pecans.
6. Serve hot and enjoy!
Cooking Time: 45-50 minutes (sweet potatoes) + 10 minutes (assembling)
Asian-Inspired Turkey Lettuce Wraps
Asian-Inspired Turkey Lettuce Wraps: A flavorful twist on traditional wraps, these lettuce wraps combine the savory taste of turkey with the bright, zesty flavors of Asia.
Ingredients:
– 1 pound ground turkey
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 cup chopped scallions
– 1/4 cup shredded carrots
– 4 large lettuce leaves
– Sliced red bell peppers (optional)
– Toasted sesame seeds and chopped cilantro (optional)
Instructions:
1. Preheat a non-stick skillet or wok over medium-high heat.
2. In a bowl, whisk together soy sauce, honey, rice vinegar, and grated ginger. Add ground turkey and mix until just combined.
3. Cook the turkey mixture in the skillet for 5-7 minutes, breaking up with a spatula as it cooks.
4. Assemble wraps by spooning cooked turkey onto lettuce leaves, then topping with scallions, carrots, red bell peppers (if using), toasted sesame seeds, and chopped cilantro (if using).
5. Serve immediately.
Cook Time: 15 minutes
Caprese Pasta Salad with Balsamic Glaze
This refreshing summer salad combines the flavors of Italy with a sweet and tangy twist. Fresh mozzarella, juicy tomatoes, and fragrant basil come together in harmony with a drizzle of rich balsamic glaze.
Ingredients:
– 8 oz pasta of your choice (e.g., bowtie or penne)
– 2 large tomatoes, diced
– 1 ball fresh mozzarella cheese, sliced
– 1/4 cup chopped fresh basil
– 1/4 cup olive oil
– 2 tbsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, diced tomatoes, sliced mozzarella cheese, and chopped basil.
3. In a small bowl, whisk together olive oil and balsamic vinegar to create the glaze.
4. Drizzle the glaze over the pasta mixture and toss gently to combine.
5. Season with salt and pepper to taste.
6. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 15 minutes
Spicy Peanut Tofu Meal Prep Bowls
A flavorful and nutritious meal prep bowl that combines the creaminess of peanut sauce with the spiciness of sriracha, perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 block extra-firm tofu, drained and cubed
– 2 tbsp peanut butter
– 2 tbsp soy sauce
– 1 tsp sriracha
– 1 tsp honey
– 1/4 cup water
– 1 cup mixed greens (such as kale, spinach, and arugula)
– 1 cup cooked brown rice
– 1 cup roasted vegetables (such as broccoli, bell peppers, and carrots)
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine peanut butter, soy sauce, sriracha, and honey. Blend until smooth.
2. Add water and blend until desired consistency is reached.
3. Toss tofu cubes with 1-2 tbsp of the peanut sauce (depending on desired level of spiciness).
4. Divide mixed greens, cooked brown rice, and roasted vegetables among individual bowls.
5. Top each bowl with sauced tofu and serve.
Cooking Time: 10 minutes
Garlic Butter Salmon with Roasted Veggies
Elevate your weeknight dinner game with this flavorful and nutritious recipe that combines the richness of garlic butter salmon with the natural sweetness of roasted vegetables.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– 2 tbsp olive oil
– Assorted veggies of your choice (e.g., broccoli, Brussels sprouts, carrots, sweet potatoes)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together softened butter, minced garlic, and lemon zest.
3. Season salmon fillets with salt and pepper.
4. Place the salmon on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the veggies of your choice and spread them out in a single layer.
6. Roast the veggies for 20-25 minutes or until tender, flipping halfway through.
7. Top each salmon fillet with garlic butter mixture and bake for an additional 8-10 minutes or until cooked through.
Cooking Time: 30-35 minutes
Chicken Fajita Foil Packets
Elevate your weeknight dinner game with these easy-to-make foil packets that pack a flavor punch! With minimal cleanup and maximum taste, you’ll be hooked.
Ingredients:
• 1 pound boneless, skinless chicken breasts, cut into bite-sized strips
• 1/2 cup sliced bell peppers (any color)
• 1/2 cup sliced onions
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon fajita seasoning
• Salt and pepper, to taste
• 4-6 sheets of heavy-duty aluminum foil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together olive oil, garlic, and fajita seasoning.
3. Add chicken, bell peppers, and onions; toss until well coated.
4. Cut four pieces of foil into 12-inch squares.
5. Divide the chicken mixture among the foil packets, leaving a 1-inch border around each packet.
6. Season with salt and pepper to taste.
7. Fold foil over filling, creating a tight seal.
8. Bake for 20-25 minutes or until chicken is cooked through.
Cooking Time: 20-25 minutes
Quinoa and Kale Stuffed Peppers
This vibrant recipe combines the nutty flavor of quinoa with the earthy taste of kale, all wrapped up in a sweet bell pepper package. Perfect for a healthy and satisfying meal!
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 2 cups chopped kale
– 1/2 cup black beans, drained and rinsed
– 1/2 cup diced onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese (for extra flavor)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine quinoa, kale, black beans, onion, garlic, and olive oil. Mix well.
3. Stuff each bell pepper with the quinoa mixture, filling to the top.
4. Place peppers in a baking dish and cover with aluminum foil.
5. Bake for 30 minutes. Remove foil and bake an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 40-45 minutes
Lentil and Vegetable Soup
Warm up with this comforting and nutritious soup made with red lentils, a variety of vegetables, and aromatic spices. Perfect for a cozy evening meal or as a quick lunch option.
Ingredients:
– 1 cup dried red lentils
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 can diced tomatoes (14.5 oz)
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and cumin. Season with salt and pepper to taste.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Pesto Chicken with Roasted Brussels Sprouts
A flavorful and healthy combination that’s perfect for a weeknight dinner. This recipe combines the richness of pesto chicken with the earthy sweetness of roasted Brussels sprouts.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup pesto
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lb Brussels sprouts, trimmed and halved
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together pesto and olive oil.
3. Season chicken breasts with salt and pepper.
4. Brush the pesto mixture evenly onto both sides of the chicken breasts.
5. Place chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes or until cooked through.
6. Toss Brussels sprouts with garlic, salt, and pepper.
7. Spread Brussels sprouts on a separate baking sheet and roast for 15-20 minutes or until tender and caramelized.
Cooking Time: 35-40 minutes
Summary
Get ready for a stress-free meal prep experience! This article features 20 quick and delicious recipes perfect for busy weekdays. From teriyaki chicken and rice bowls to vegan Buddha bowls, there’s something for everyone. Other highlights include Greek quinoa salad jars, beef and broccoli stir-fry, Mediterranean chickpea wraps, and more. Whether you’re a busy professional or a family on-the-go, these meal prep recipes are easy to make, packed with nutrients, and will keep you fueled all day long.
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