13 Delicious Meal Prep Dinners for a Stress-Free Week

Meal prep dinners are a fantastic way to save time and eat healthier throughout the week. By setting aside a few hours to cook in bulk, you can whip up delicious and nutritious meals that are ready to go when you are. Plus, it’s a great way to take the stress out of weeknight dinners, allowing you more time to relax and enjoy your evening.

Baked Salmon with Asparagus

Baked salmon with asparagus is a fantastic meal prep option. It’s healthy, easy to make, and packed with flavor. The image shows a beautiful arrangement of salmon fillet alongside fresh asparagus, all ready for cooking. The bright yellow lemon slices add a refreshing touch, enhancing the dish’s appeal.

This meal is perfect for busy weeknights. You can prepare it in advance, making it a go-to choice for anyone looking to eat well without spending too much time in the kitchen. The combination of salmon and asparagus not only tastes great but also provides essential nutrients.

Let’s get into the details of making this delicious dish!

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 1 lemon, sliced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a baking dish, place the salmon fillets in the center.
3. Arrange the asparagus around the salmon.
4. Drizzle olive oil over the salmon and asparagus.
5. Sprinkle garlic powder, salt, and pepper on top.
6. Place lemon slices on the salmon and asparagus.
7. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
8. Serve warm and enjoy your healthy meal prep dinner!

Lentil and Sweet Potato Curry

Lentil and sweet potato curry is a warm and comforting dish that’s perfect for meal prep. This recipe combines hearty lentils with sweet potatoes, creating a satisfying and nutritious meal. The vibrant colors of the curry, with the orange of the sweet potatoes and the green herbs, make it visually appealing too.

The spices used in this dish add depth and flavor. You’ll notice hints of cinnamon and coriander, which complement the sweetness of the potatoes. This curry is not only delicious but also packed with protein and fiber, making it a great choice for a filling dinner.

To make this dish, you’ll need a few simple ingredients. Gather your lentils, sweet potatoes, diced tomatoes, and a mix of spices. The cooking process is straightforward, allowing you to whip up a batch in no time. Plus, it stores well in the fridge, making it easy to grab for lunch or dinner throughout the week.

Ingredients

• 1 cup green or brown lentils, rinsed
• 1 large sweet potato, peeled and diced
• 1 can (14 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cinnamon
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. In a large pot, heat a splash of oil over medium heat. Add the chopped onion and garlic, sautéing until soft.
2. Stir in the curry powder, cumin, coriander, and cinnamon. Cook for about 1 minute until fragrant.
3. Add the diced sweet potato, lentils, diced tomatoes, and vegetable broth. Bring to a boil.
4. Reduce heat and simmer for about 25-30 minutes, or until the lentils and sweet potatoes are tender.
5. Season with salt and pepper. Serve hot, garnished with fresh cilantro.

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a colorful and nutritious dish that’s perfect for meal prep. It features chickpeas, cherry tomatoes, olives, and feta cheese, all tossed together with fresh herbs. The vibrant colors and fresh ingredients make it not only tasty but also visually appealing.

Chickpeas are a great source of protein and fiber, making this salad filling and satisfying. The olives add a nice briny flavor, while the feta cheese brings a creamy texture. Fresh herbs like parsley and mint elevate the dish, giving it a refreshing twist.

This salad is versatile and can be enjoyed on its own, as a side dish, or even as a filling for wraps. It’s great for lunch or dinner and can be stored in the fridge for several days, making it an ideal option for meal prep.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup red bell pepper, diced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cherry tomatoes, olives, feta cheese, and red bell pepper.
2. Add the chopped parsley and mint to the bowl.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve immediately or store in an airtight container in the fridge for up to 4 days.

Vegetable Stir-Fry with Tofu

Vegetable stir-fry with tofu is a colorful and nutritious meal that’s perfect for meal prep. This dish combines fresh vegetables and protein-packed tofu, making it a great option for anyone looking to eat healthy. The vibrant colors of the bell peppers, green beans, and purple cabbage make it visually appealing and appetizing.

Preparing this stir-fry is simple and quick. You can customize it with your favorite veggies and sauces. It’s a fantastic way to use up any leftover vegetables in your fridge. Plus, it stores well in the fridge, making it ideal for meal prep dinners.

Let’s get cooking!

Ingredients

• 1 block firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup green beans, trimmed
• 1 cup purple cabbage, sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• Sesame seeds for garnish

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and marinate in soy sauce for about 15 minutes.
2. Coat the Tofu: Toss the marinated tofu in cornstarch until evenly coated.
3. Cook the Tofu: Heat vegetable oil in a large skillet over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove from the pan and set aside.
4. Stir-Fry the Vegetables: In the same skillet, add sesame oil. Sauté garlic and ginger for about 30 seconds. Then, add the bell peppers, green beans, and cabbage. Stir-fry for 5-7 minutes until tender-crisp.
5. Combine: Add the cooked tofu back to the skillet. Toss everything together and cook for another 2-3 minutes. Adjust seasoning if needed.
6. Serve: Garnish with sesame seeds and enjoy your delicious vegetable stir-fry!

Pasta Primavera with Grilled Chicken

Pasta Primavera with Grilled Chicken is a colorful and healthy dish that brings together fresh vegetables and tender chicken. The vibrant colors of the tomatoes, basil, and grilled chicken make this meal visually appealing. It’s perfect for meal prep, as it stores well and tastes great even after a day in the fridge.

This dish is not only tasty but also packed with nutrients. The combination of pasta and vegetables provides a good balance of carbs and vitamins. Plus, grilling the chicken adds a nice smoky flavor that enhances the overall taste.

To make this dish, you’ll need some basic ingredients. Fresh vegetables like bell peppers, zucchini, and cherry tomatoes work wonderfully. Pair them with your favorite pasta and a simple olive oil dressing for a delightful meal.

Ingredients

• 8 ounces pasta (spaghetti or penne)
• 2 chicken breasts
• 1 cup cherry tomatoes, halved
• 1 cup bell peppers, sliced
• 1 cup zucchini, sliced
• 1/4 cup fresh basil, chopped
• 3 tablespoons olive oil
• Salt and pepper to taste
• Grated Parmesan cheese (optional)

Instructions

1. Cook the Pasta: Boil water in a large pot. Add salt and pasta, cooking according to package instructions until al dente. Drain and set aside.
2. Grill the Chicken: Season chicken breasts with salt and pepper. Grill over medium heat for about 6-7 minutes on each side until cooked through. Let rest before slicing.
3. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add bell peppers and zucchini, cooking for about 5 minutes. Add cherry tomatoes and cook for another 2-3 minutes until softened.
4. Combine: Add the cooked pasta to the skillet with vegetables. Toss everything together and season with salt, pepper, and fresh basil.
5. Serve: Plate the pasta primavera and top with sliced grilled chicken. Sprinkle with Parmesan cheese if desired.

Beef and Broccoli with Brown Rice

Beef and broccoli is a classic dish that brings together tender beef, crisp broccoli, and savory sauce. It’s a favorite for meal prep because it’s easy to make and reheats well. The combination of flavors and textures makes it satisfying and delicious.

This dish pairs perfectly with brown rice, which adds a nutty flavor and is a healthier alternative to white rice. The brown rice complements the beef and broccoli nicely, making it a complete meal.

To make this dish, you’ll need some simple ingredients. The beef should be sliced thinly for quick cooking. Broccoli florets add color and crunch. A soy sauce-based marinade gives the beef a rich flavor.

Ingredients

• 1 pound beef (flank steak or sirloin), thinly sliced
• 2 cups broccoli florets
• 2 cups brown rice
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons vegetable oil
• Salt and pepper to taste

Instructions

1. Cook the Rice: Start by cooking the brown rice according to package instructions. Set aside when done.
2. Marinate the Beef: In a bowl, combine soy sauce, oyster sauce, cornstarch, garlic, and ginger. Add the sliced beef and let it marinate for at least 15 minutes.
3. Stir-Fry the Beef: Heat vegetable oil in a large pan over medium-high heat. Add the marinated beef and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
4. Cook the Broccoli: In the same pan, add a bit more oil if needed. Add the broccoli and stir-fry for about 3 minutes until bright green and tender-crisp.
5. Combine: Return the beef to the pan with the broccoli. Stir everything together and cook for another 2 minutes. Season with salt and pepper to taste.
6. Serve: Spoon the beef and broccoli mixture over the cooked brown rice. Enjoy your meal prep dinner!

Savory Chicken and Quinoa Bowls

These savory chicken and quinoa bowls are a fantastic meal prep option. They are colorful, nutritious, and packed with flavor. The combination of tender chicken, fluffy quinoa, and fresh veggies makes for a satisfying dinner that you can easily prepare ahead of time.

The image shows a delicious bowl filled with perfectly cooked chicken pieces, vibrant bell peppers, and fluffy quinoa. Fresh cilantro adds a pop of color and a hint of freshness. This meal is not only visually appealing but also a great way to enjoy a balanced diet.

Meal prepping these bowls means you’ll have quick and healthy dinners ready to go. Just heat them up, and you’re set for the week!

Ingredients

• 1 pound chicken breast, diced
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 green bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Cook the Quinoa: In a medium pot, bring the vegetable broth or water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the liquid is absorbed.
2. Prepare the Chicken: In a large skillet, heat olive oil over medium heat. Add the diced chicken, garlic powder, paprika, salt, and pepper. Cook for about 6-8 minutes, or until the chicken is cooked through and golden brown.
3. Add the Veggies: Stir in the chopped bell peppers and cherry tomatoes. Cook for an additional 3-4 minutes until the veggies are tender.
4. Assemble the Bowls: Divide the cooked quinoa among meal prep containers. Top with the chicken and veggie mixture. Garnish with fresh cilantro.
5. Store and Enjoy: Let the bowls cool before sealing them. Store in the fridge for up to 4 days. Reheat when ready to eat!

Stuffed Bell Peppers with Rice and Beans

Stuffed bell peppers are a colorful and nutritious meal prep option. They are easy to make and can be customized to fit your taste. The vibrant red peppers are filled with a hearty mixture of rice, beans, and spices, making them both satisfying and healthy.

This dish is perfect for meal prep. You can make a batch at the beginning of the week and enjoy them for lunch or dinner. Just pop them in the microwave, and you have a delicious meal ready in minutes. Plus, they look great in your meal prep containers!

To make these stuffed bell peppers, you’ll need some basic ingredients. The combination of rice and beans provides protein and fiber, while the peppers add a nice crunch and sweetness.

Ingredients

• 4 large bell peppers (red, yellow, or green)
• 1 cup cooked rice (white or brown)
• 1 can black beans, drained and rinsed
• 1 can corn, drained
• 1 cup salsa
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a bowl, mix the cooked rice, black beans, corn, salsa, cumin, chili powder, salt, and pepper.
4. Stuff each bell pepper with the rice and bean mixture.
5. Cover the baking dish with foil and bake for 30 minutes.
6. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender.
7. Garnish with fresh cilantro before serving.

Zucchini Noodles with Pesto

Zucchini noodles, or “zoodles,” are a fantastic alternative to traditional pasta. They are light, fresh, and pair perfectly with vibrant pesto. This dish is not only delicious but also a great way to sneak in some veggies.

The image shows a colorful bowl of zucchini noodles topped with bright cherry tomatoes and crunchy nuts. The green pesto adds a burst of flavor, making this meal both satisfying and healthy.

Making zucchini noodles is easy. You can spiralize fresh zucchini or buy pre-spiralized options. Toss them with homemade or store-bought pesto, and you have a quick meal ready in no time. The cherry tomatoes add sweetness, while the nuts provide a nice crunch.

This dish is perfect for meal prep. You can make a big batch of zoodles and pesto, then store them separately. Just combine them when you’re ready to eat. It’s a great option for busy weeknights!

Quinoa and Black Bean Salad

This quinoa and black bean salad is a colorful and nutritious meal prep option. The dish features fluffy quinoa mixed with black beans, fresh vegetables, and a zesty lime dressing. It’s perfect for those busy weeknights when you want something healthy and satisfying.

The vibrant colors in the salad make it visually appealing. You can see the black beans contrasting beautifully with the light quinoa and the fresh green slices of avocado and lime. This dish is not just a feast for the eyes; it’s packed with protein and fiber, making it a great choice for a filling dinner.

Meal prepping this salad is simple. You can prepare a large batch and store it in individual containers for easy grab-and-go meals. It stays fresh in the fridge for several days, making it a convenient option for lunch or dinner throughout the week.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can black beans, rinsed and drained
• 1 bell pepper, diced
• 1/2 cup corn (fresh or frozen)
• 1/4 cup red onion, finely chopped
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed.
2. Mix the Ingredients: In a large bowl, combine the cooked quinoa, black beans, bell pepper, corn, red onion, and cilantro.
3. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the quinoa mixture and toss to combine.
4. Add Avocado: Gently fold in the diced avocado just before serving to keep it fresh.
5. Store: Divide the salad into meal prep containers. It can be enjoyed cold or at room temperature.

Eggplant Parmesan with Spinach

Eggplant Parmesan with Spinach is a delightful dish that brings together layers of flavor and nutrition. The image showcases beautifully baked rounds of eggplant, topped with rich tomato sauce and melted cheese. Fresh spinach peeks through, adding a vibrant touch to this classic meal prep option.

This dish is perfect for those busy weeknights. You can prepare it in advance and simply reheat when ready to enjoy. The combination of eggplant and spinach not only makes it hearty but also packed with vitamins.

Here’s how to make your own Eggplant Parmesan with Spinach:

Ingredients

• 2 medium eggplants, sliced into rounds
• 2 cups marinara sauce
• 2 cups fresh spinach
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Olive oil for brushing

Instructions

1. Prepare the Eggplant: Preheat your oven to 400°F (200°C). Brush the eggplant slices with olive oil and sprinkle with salt. Place them on a baking sheet and roast for about 20 minutes until tender.
2. Layer the Ingredients: In a baking dish, spread a layer of marinara sauce on the bottom. Add a layer of roasted eggplant, followed by spinach, mozzarella, and a sprinkle of Parmesan. Repeat the layers until all ingredients are used, finishing with cheese on top.
3. Bake: Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 15 minutes until the cheese is bubbly and golden.
4. Serve: Let it cool for a few minutes before slicing. Enjoy your delicious Eggplant Parmesan with Spinach!

Chicken Fajita Bowl with Cauliflower Rice

Chicken Fajita Bowls are a fun and tasty way to enjoy a healthy meal prep option. This dish combines tender chicken, colorful bell peppers, and creamy avocado, all served over a bed of cauliflower rice. It’s a great choice for busy weeknights or meal prepping for the week ahead.

The image showcases a vibrant bowl filled with perfectly cooked chicken pieces, bright red and green bell peppers, and fresh cilantro. The cauliflower rice adds a light and nutritious base, making this bowl not only delicious but also low in carbs. The avocado slices on top add a creamy texture that balances the dish beautifully.

Meal prepping this Chicken Fajita Bowl is simple. You can cook a large batch of chicken and veggies, then portion them out for the week. This way, you have a quick and satisfying meal ready to go whenever hunger strikes.

Ingredients

• 1 pound chicken breast, diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 2 cups cauliflower rice
• 1 avocado, sliced
• Fresh cilantro for garnish

Instructions

1. Season the chicken with chili powder, cumin, garlic powder, salt, and pepper.
2. In a large skillet, heat olive oil over medium heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes.
3. Add the sliced bell peppers to the skillet and cook for another 3-4 minutes until they are tender.
4. Meanwhile, prepare the cauliflower rice according to package instructions or sauté it in a separate pan with a little olive oil for about 5 minutes.
5. To assemble the bowls, start with a base of cauliflower rice, then top with the chicken and bell pepper mixture.
6. Add avocado slices and garnish with fresh cilantro before serving.

Spicy Shrimp Tacos with Slaw

These spicy shrimp tacos are a fantastic meal prep option. They come packed with flavor and are easy to prepare ahead of time. The bright colors of the shrimp, slaw, and lime create a visually appealing dish that’s perfect for any dinner table.

Each taco is filled with juicy shrimp, crunchy slaw, and a squeeze of fresh lime. The combination of textures and flavors makes every bite enjoyable. Plus, they’re great for lunch the next day!

Meal prepping these tacos is simple. Just cook the shrimp, prepare the slaw, and pack them into containers. When you’re ready to eat, just warm them up and enjoy!

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 tablespoon chili powder
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1 cup diced bell peppers
• 1/4 cup chopped cilantro
• Juice of 2 limes

Instructions

1. Season the shrimp with olive oil, chili powder, garlic powder, paprika, salt, and pepper. Mix well to coat.
2. Heat a skillet over medium heat. Add the seasoned shrimp and cook for about 3-4 minutes, or until they turn pink and opaque.
3. In a bowl, combine shredded cabbage, diced bell peppers, cilantro, and lime juice. Toss to mix well.
4. Warm the corn tortillas in a dry skillet for about 30 seconds on each side.
5. Assemble the tacos by placing shrimp and slaw in each tortilla. Serve with lime wedges on the side.