10 Fast Meal Prep Dinners Ideas

Meal prepping can save you time and stress during the week, but finding quick dinner ideas can be tricky. Here are 10 fast meal prep dinner ideas that are easy to make, delicious, and perfect for busy nights when you need a satisfying meal in no time.

Beef Stir-Fry with Mixed Vegetables

Beef stir-fry is a quick and tasty meal that packs a punch. This dish combines tender beef with colorful mixed vegetables, making it not only delicious but also visually appealing. The vibrant colors of bell peppers and the rich brown of the beef create a feast for the eyes. Plus, it’s a great way to get your daily dose of veggies!

Cooking this dish is simple and fast, perfect for busy weeknights. You can have it ready in under 30 minutes. Just toss everything in a hot pan and let the flavors meld together. Serve it over rice for a complete meal that everyone will love.

Ingredients

• 1 pound beef sirloin, sliced thinly
• 2 cups mixed bell peppers, sliced (red, yellow, green)
• 1 cup broccoli florets
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon vegetable oil
• Salt and pepper to taste
• Cooked rice for serving

Instructions

1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the sliced beef and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add the garlic and mixed bell peppers. Stir-fry for about 2-3 minutes until they start to soften.
4. Add the broccoli and continue to stir-fry for another 2 minutes.
5. Return the beef to the pan, add the soy sauce and oyster sauce, and mix well. Cook for an additional 2 minutes.
6. Season with salt and pepper to taste. Serve hot over cooked rice.

Chickpea Salad with Feta and Avocado

This Chickpea Salad with Feta and Avocado is a colorful and nutritious option for meal prep. The bright yellow chickpeas pop against the creamy white feta and the vibrant green avocado. Fresh herbs add a touch of brightness, making this dish as appealing to the eyes as it is to the palate.

Chickpeas are packed with protein and fiber, making them a great base for any salad. Feta cheese adds a salty, tangy flavor, while avocado brings creaminess and healthy fats. Toss in some herbs for freshness, and you have a delicious meal that can be enjoyed any time of the week.

This salad is not only quick to prepare but also versatile. You can enjoy it on its own, as a side dish, or even as a filling for wraps. It’s perfect for lunch or dinner and keeps well in the fridge, making it a fantastic choice for meal prep.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 cup feta cheese, cubed
• 1 ripe avocado, diced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, feta cheese, and diced avocado.
2. Add the chopped parsley, olive oil, and lemon juice. Season with salt and pepper.
3. Toss gently to combine, being careful not to mash the avocado.
4. Serve immediately or store in an airtight container in the fridge for up to 3 days.

Creamy Spinach and Tomato Pasta

This creamy spinach and tomato pasta is a delightful dish that’s perfect for a quick dinner. The vibrant colors of the fresh spinach and juicy cherry tomatoes make it visually appealing. The creamy sauce coats the pasta beautifully, creating a comforting meal that’s ready in no time.

To make this dish, you’ll need just a few simple ingredients. The combination of spinach and tomatoes not only adds flavor but also packs in some nutrients. It’s a great way to sneak in some veggies!

Here’s how to whip it up:

Ingredients

• 8 ounces spaghetti or your favorite pasta
• 2 cups fresh spinach
• 1 cup cherry tomatoes, halved
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Cook the Pasta: In a large pot, boil salted water and cook the pasta according to package instructions. Drain and set aside.
2. Sauté the Garlic: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add Spinach and Tomatoes: Toss in the fresh spinach and cherry tomatoes. Cook for 2-3 minutes until the spinach wilts and tomatoes soften.
4. Make the Sauce: Pour in the heavy cream and bring to a gentle simmer. Stir in the Parmesan cheese until melted and combined. Season with salt and pepper.
5. Combine: Add the cooked pasta to the skillet and toss to coat in the creamy sauce.
6. Serve: Plate the pasta and garnish with fresh basil. Enjoy your delicious meal!

Teriyaki Salmon with Broccoli Rice

Teriyaki Salmon with Broccoli Rice is a quick and tasty dinner option. This dish combines tender salmon glazed with a sweet and savory teriyaki sauce, served over fluffy rice and fresh broccoli. It’s colorful, healthy, and perfect for meal prep.

The salmon is cooked to perfection, with a glossy teriyaki glaze that adds a burst of flavor. The broccoli adds a nice crunch and a pop of green, making the plate visually appealing. This meal is not only delicious but also packed with nutrients.

To make this dish, you’ll need salmon fillets, teriyaki sauce, rice, and broccoli. It’s simple to prepare, making it ideal for busy weeknights. You can whip it up in about 30 minutes!

Ingredients

• 2 salmon fillets
• 1/4 cup teriyaki sauce
• 1 cup rice (white or brown)
• 2 cups broccoli florets
• 1 tablespoon sesame seeds (optional)
• Salt and pepper to taste

Instructions

1. Cook the Rice: Start by cooking the rice according to package instructions. Set aside once done.
2. Prepare the Broccoli: In a pot of boiling water, blanch the broccoli for about 2-3 minutes until bright green. Drain and set aside.
3. Cook the Salmon: In a skillet over medium heat, add the salmon fillets. Season with salt and pepper. Pour the teriyaki sauce over the salmon and cook for about 4-5 minutes on each side, or until cooked through.
4. Assemble the Dish: On a plate, layer the rice, top with broccoli, and place the teriyaki salmon on top. Drizzle any remaining teriyaki sauce over the salmon.
5. Garnish: Sprinkle sesame seeds on top for added flavor and crunch.

Spicy Shrimp Tacos with Cabbage Slaw

Spicy shrimp tacos are a fantastic choice for a quick meal prep dinner. These tacos are packed with flavor and come together in no time. The shrimp is seasoned with spices that give it a nice kick, while the cabbage slaw adds a refreshing crunch.

The image showcases three delicious tacos filled with perfectly cooked shrimp, topped with shredded cabbage, cilantro, and a squeeze of lime. The warm tortillas cradle all these tasty ingredients, making each bite a delightful experience.

To make these tacos, you’ll need some simple ingredients. The shrimp is the star of the show, but the slaw really complements it well. You can easily customize the toppings to your liking, adding things like avocado or salsa for extra flavor.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 8 small tortillas
• 2 cups shredded cabbage
• 1/4 cup chopped cilantro
• 1 lime, cut into wedges

Instructions

1. Season the shrimp: In a bowl, toss the shrimp with olive oil, chili powder, cumin, paprika, salt, and pepper until well coated.
2. Cook the shrimp: Heat a skillet over medium-high heat. Add the shrimp and cook for about 2-3 minutes on each side until they are pink and opaque.
3. Prepare the slaw: In a separate bowl, mix the shredded cabbage with chopped cilantro. Squeeze some lime juice over the top for added flavor.
4. Assemble the tacos: Warm the tortillas in a dry skillet. Place a few shrimp in each tortilla, top with cabbage slaw, and garnish with extra cilantro if desired.
5. Serve: Enjoy your tacos with lime wedges on the side for squeezing over the top!

One-Pan Lemon Garlic Chicken and Vegetables

This one-pan lemon garlic chicken and vegetables dish is a fantastic option for a quick and healthy dinner. The vibrant colors of the fresh veggies paired with the juicy chicken create a visually appealing meal. The lemon slices add a zesty touch, while the garlic infuses the dish with a delightful aroma.

Using just one pan means less cleanup, making it perfect for busy weeknights. You can easily customize the vegetables based on what you have on hand. Bell peppers, zucchini, and cherry tomatoes work wonderfully together, soaking up all the flavors from the chicken and seasonings.

To make this dish, start by seasoning the chicken breasts with salt, pepper, and garlic powder. Sear them in a hot pan until golden brown. Then, add the chopped vegetables and lemon slices, tossing everything together. Bake in the oven until the chicken is cooked through and the veggies are tender. It’s that simple!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup bell peppers, chopped
• 1 cup zucchini, sliced
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh thyme or parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Season the chicken breasts with salt, pepper, and garlic powder.
3. Place the chicken in the skillet and sear for about 5 minutes on each side until golden brown.
4. Add the chopped bell peppers, zucchini, cherry tomatoes, and lemon slices to the pan. Toss everything together.
5. Transfer the skillet to the oven and bake for 20-25 minutes, or until the chicken is cooked through.
6. Garnish with fresh thyme or parsley before serving. Enjoy your delicious one-pan meal!

Quinoa and Black Bean Stuffed Peppers

Quinoa and black bean stuffed peppers are a colorful and nutritious meal prep option. These vibrant peppers are filled with a hearty mixture of quinoa, black beans, and spices, making them both filling and delicious. The combination of colors from the peppers adds a fun touch to your dinner table.

This dish is not only visually appealing but also packed with protein and fiber. It’s perfect for busy weeknights when you want something quick and healthy. You can prepare a batch in advance and store them in the fridge for easy reheating throughout the week.

To make these stuffed peppers, start by cooking your quinoa and mixing it with black beans, corn, diced tomatoes, and spices. Hollow out your bell peppers and fill them with this mixture. Bake until the peppers are tender and the filling is warm. You can top them with cheese or fresh herbs for added flavor.

Ingredients

• 4 bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 can diced tomatoes (with juice)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes or until quinoa is fluffy.
3. In a large bowl, mix cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
4. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
5. Stuff each pepper with the quinoa mixture, packing it in gently.
6. Bake for 25-30 minutes, until the peppers are tender.
7. Garnish with fresh cilantro before serving.

Mediterranean Couscous Bowl

The Mediterranean Couscous Bowl is a vibrant and healthy meal that’s perfect for busy weeknights. This dish combines fluffy couscous with fresh vegetables, olives, and feta cheese, creating a colorful and satisfying dinner. It’s not only quick to prepare but also packed with flavor and nutrients.

In the image, you can see a beautifully arranged bowl filled with fluffy couscous, cherry tomatoes, cucumber slices, black olives, and crumbled feta cheese. The bright colors of the ingredients make this meal visually appealing and inviting. It’s a great option for meal prep, as it stores well in the fridge and can be enjoyed cold or reheated.

This bowl is versatile too! Feel free to add grilled chicken, chickpeas, or any other protein of your choice. You can also switch up the veggies based on what you have on hand. It’s all about making it your own!

Ingredients

• 1 cup couscous
• 1 1/4 cups vegetable broth or water
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 cup black olives, pitted
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs (like parsley or dill) for garnish

Instructions

1. Cook the Couscous: In a saucepan, bring the vegetable broth or water to a boil. Add the couscous, remove from heat, cover, and let it sit for about 5 minutes until the liquid is absorbed. Fluff with a fork.
2. Prepare the Vegetables: While the couscous is cooking, chop the cherry tomatoes, cucumber, and olives. Set aside.
3. Mix the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Assemble the Bowl: In a large bowl, combine the couscous, tomatoes, cucumber, olives, and feta cheese. Drizzle with the dressing and toss gently to combine.
5. Serve: Garnish with fresh herbs and enjoy immediately or store in the fridge for later.

Vegetable and Lentil Soup

Vegetable and lentil soup is a fantastic choice for a quick meal prep dinner. This soup is not only hearty and filling but also packed with nutrients. It’s a great way to use up any leftover veggies you have in your fridge. Plus, it’s super easy to make!

The image shows a warm bowl of vibrant soup, filled with colorful vegetables and lentils, garnished with fresh herbs. The inviting look makes it hard to resist! Pair it with some crusty bread for a complete meal.

Let’s get cooking! Here’s how to whip up this delicious soup.

Ingredients

• 1 cup lentils (any variety)
• 4 cups vegetable broth
• 1 cup diced carrots
• 1 cup diced celery
• 1 cup diced bell peppers
• 1 can diced tomatoes (14 oz)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, combine the vegetable broth, carrots, celery, and bell peppers. Bring to a boil.
3. Add the lentils, diced tomatoes, garlic powder, onion powder, thyme, salt, and pepper. Stir well.
4. Reduce heat and let it simmer for about 30 minutes, or until the lentils are tender.
5. Adjust seasoning if needed and garnish with fresh parsley before serving.

Egg Fried Rice with Peas and Carrots

Egg fried rice with peas and carrots is a quick and tasty meal that’s perfect for busy weeknights. This dish combines fluffy rice with vibrant green peas and sweet carrots, all brought together with scrambled eggs. It’s not just delicious but also colorful, making it a feast for the eyes!

This meal is super easy to prepare. You can use leftover rice, which saves time and adds flavor. The peas and carrots add a nice crunch and sweetness, while the eggs provide protein. You can even customize it by adding your favorite proteins or vegetables!

Here’s how to make this delightful dish:

Ingredients

• 2 cups cooked rice
• 2 eggs
• 1 cup peas (fresh or frozen)
• 1 cup diced carrots
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 green onions, chopped
• Salt and pepper to taste

Instructions

1. Heat sesame oil in a large skillet over medium heat.
2. Scramble the eggs in the skillet until fully cooked, then remove and set aside.
3. Add diced carrots to the skillet and sauté for about 3-4 minutes until tender.
4. Stir in the peas and cooked rice, mixing well.
5. Add soy sauce, salt, and pepper. Stir everything together.
6. Finally, fold in the scrambled eggs and chopped green onions. Cook for another minute.
7. Serve hot and enjoy your meal!