No-Fuss Meal Prep Ideas
When your days are filled with long hours at school, work, or both, finding the time and energy to cook afterwards can be a challenge. That's why it's great to get into the habit of meal-prepping on the weekend; not only will it free up some precious hours (that can be better spent on self-care), it'll also help you save money and eat healthier. So, from overnight oats to honey sesame chicken, here are 20 nutritious meal prep ideas to fuel your week ahead.
1. Chia Seed Pudding
What's a better way to start the day than with chia seed pudding? Not only are these creamy, delicious, and packed with protein and fiber, they're also extremely easy to prepare. You only need chia seeds, Greek yogurt or your choice of milk, honey (or maple syrup), and some fruits. Chill in the fridge, and you'll have breakfast prepped for the entire workweek.
2. Overnight Oats
Similar to chia seed pudding, except with added granola, overnight oats also make for a tasty, healthy breakfast idea. To prepare, combine oats, salt (for flavoring the oats), chia seeds, your choice of milk or Greek yogurt, and a sweetener like honey or syrup. These can also be stored for up to five days.
3. Quinoa Salad
For a nutritious lunch, mix together cucumbers, tomatoes, spinach, avocado, onions, and—of course—quinoa. You can also add chickpeas for an extra boost of protein and fiber. This vibrant salad lasts for three to five days in the fridge.
4. Salmon Fillet & Veggies
This salmon meal prep idea is perfect for a meal rich in omega-3. Glaze your fillets with simple marinade, like balsamic soy, lemon garlic, or honey mustard, then line your containers with rice and assorted veggies before placing the protein in.
5. Pesto Chicken Pasta
If you're craving pasta over rice, try making pesto chicken to go with it. You can also be strategic about which type of noodle you choose so you can load more fiber and nutrients into your dish, like whole wheat pasta. Store in airtight containers, and these will stay fresh for up to four days.
6. Burrito Bowls
Swap white rice for brown grain or quinoa for something a little more healthy. After you've laid down your base, it's time to add black beans, guacamole, tomatoes, onions, corn, and any other ingredients you'd like. These yummy bowls will last around four days in the fridge. Dress it up with lime, herbs, and jalapenos before you dig in.
7. Vegetable Soup
Some days you might not be feeling rice or pasta. That's where the soup comes in. Plus, making this hearty stew is an amazing way to use up any leftover veggies you have lying around. Peas, cucumber, chickpeas, beans, carrots, tomatoes—whatever you have, throw it into the bubbling pot.
8. Protein Smoothie
Though these shakes won't last too long in the fridge—around one to two days, max—they're still great drinks to prep ahead. Just toss in your favorite fruits, choice of dairy or plant-based milk, sweetener, and a heaping scoop of protein. Voila!
9. Butter Chicken
Not only is butter chicken a fragrant, delicious dish, it's also extremely versatile. If you're not keen on meat, swap the protein out for extra veggies, like cauliflower and carrots, and stir in plant-based butter and milk to make the creamy sauce vegan, too. Add chickpeas and naan on the side, and this will keep you full all week.
10. Mediterranean Pasta Salad
A mash between the quinoa and pasta salad mentioned earlier, Mediterranean pasta salad gives you the best of both worlds. Fresh, crisp veggies, juicy tomatoes, and fiber-rich chickpeas, all tossed up with noodles cooked al-dente. Need we say more? Crumble some feta on top to make this dish pop even more.
11. Banana Bread
It's a great thing banana bread is easy to make—these loaves make for a quick, easy snack! Feel free to swap out regular all-purpose flour for almond or whole wheat. For a little fragrant hint, add in some nutmeg or cinnamon. You can even throw in half a teaspoon of instant coffee for a caffeine kick.
12. One-Pan Chicken Teriyaki
To make the teriyaki sauce, mix together soy sauce, mirin, sugar (or honey), garlic, and cornstarch. Then, season chicken and veggies (like green beans, carrots, broccoli, and asparagus) with salt and pepper to taste before lining on a baking pan with a spoonful or two of teriyaki sauce. Bake for 20 minutes, and you'll have your favorite takeout dish ready for the week!
13. Honey Sriracha Meatballs
These meatballs can be made with your choice of protein, meat or plant-based, Once they're rolled and ready, glaze with honey sriracha sauce, which is made with honey, sriracha, soy sauce, sesame oil, and rice wine vinegar. Add rice, veggies, and meatballs, and these should keep fresh for three to four days.
14. Turkey Taco Bowls
Though this recipe calls for ground turkey, you can use any protein you'd like—even leftover turkey from Thanksgiving. Coat with taco seasoning (chili powder, onion powder, garlic powder, cumin, paprika, oregano, sea salt, and black pepper to taste), then top over rice with a side of black beans, corn, salsa, cheese, onions, and bell peppers. These can be kept in the fridge for up to four days.
15. Sweet Potatoes & Tofu
For another vegan meal prep idea, why not pair pan-fried crispy tofu with baked sweet potatoes? Season the tofu with salt, pepper, garlic and ginger powder, then sear both sides until golden. For the potatoes, toss in oil, salt, and pepper, then bake for 30 minutes. Feel free to add chickpeas and veggies on the side!
16. Sloppy Joe Casserole
Like sloppy joes? Then why not do a sloppy-joe-inspired casserole? This healthier version is loaded with veggies, like cauliflower, bell peppers, carrots, and onions. In a pan, cook veggies until soft, then add in tomato sauce, Worcestershire, brown sugar, mustard, and salt and pepper. If adding protein, cook the meat first before adding in veggies and sauce.
17. Sweet & Spicy Chili Tofu Bowl
Using firm tofu, cube into squares, then pan fry until golden on both sides. For the sauce, mix together chili paste, sweet chili sauce, tamari (or soy), honey, garlic, rice wine vinegar, cornstarch to thicken, and salt to taste. Toss tofu with sauce, add your choice of veggies, and these will keep fresh for up to four days.
18. Shrimp & Egg
Shrimp and egg is an easy-to-make Cantonese-style dish. Simply season shrimp with salt, white pepper, and cornstarch, then pan fry until cooked. For the eggs, add oil, salt, a pinch of sugar, and chopped green onions. Pour in mixture over shrimp, then gently push as the eggs bubble up so that they stay soft and silky. This dish pairs perfectly with veggies and rice.
19. Honey Sesame Chicken
Dice up chicken breast, then season with salt and coat with cornstarch. Pan fry until crispy and golden, then toss in honey sesame sauce, which is made with honey, soy sauce, sesame oil, Chinese cooking wine, rice wine vinegar, sugar, garlic, cornstarch, and sesame seeds. Simmer over low heat until sauce thickens.
20. Chickpea Noodle Soup
For a hearty vegetarian version of chicken noodle soup, substitute in chickpeas. In a large pot, sauté carrots, onions, and celery, then season with garlic, thyme, tamari (or soy), and salt and pepper. Once cooked, add water for the broth, salt and pepper, pasta noodles, and chickpeas. Let bubble until noodles are tender, then it's ready to serve.
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