15 Quick Make-Ahead Meal Prep For The Week

Meal prepping doesn’t have to be a chore. With these 15 quick make-ahead meals, you’ll save time while enjoying delicious, home-cooked goodness throughout the week. From hearty breakfasts to satisfying dinners, get ready to simplify your mealtime and enjoy more free hours in your day.

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic way to kickstart your day. These little bites are packed with protein and flavor, making them perfect for breakfast or a quick snack. The image shows a tray of golden egg muffins, each filled with vibrant green spinach and melted cheese. The combination not only looks appetizing but also offers a nutritious boost to your meal prep.

Making these muffins is simple and fun. You can customize them with your favorite ingredients, but the classic spinach and cheese combo is always a winner. They’re easy to store and reheat, which makes them ideal for busy weeks ahead.

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• Salt and pepper to taste
• Cooking spray or muffin liners

Instructions

1. Preheat your oven to 350°F (175°C) and prepare a muffin tin with cooking spray or liners.
2. In a large bowl, whisk together the eggs and milk. Add salt and pepper to taste.
3. Stir in the chopped spinach and shredded cheese until evenly mixed.
4. Pour the egg mixture into the muffin tin, filling each cup about 3/4 full.
5. Bake for 18-20 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool slightly before removing from the tin. Enjoy warm or store in the fridge for later!

Savory Quinoa and Black Bean Bowls

These Savory Quinoa and Black Bean Bowls are perfect for meal prep. They look vibrant and fresh, packed with healthy ingredients. The image shows neatly arranged containers filled with fluffy quinoa, black beans, cherry tomatoes, and creamy avocado slices. Each bowl is topped with a sprinkle of fresh cilantro, making them not just tasty but also visually appealing.

This dish is not only nutritious but also super easy to make ahead of time. You can whip up a batch on the weekend and enjoy them throughout the week. They’re great for lunch or dinner and can be customized with your favorite toppings.

Let’s get into the recipe so you can start prepping these delicious bowls!

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 can black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
2. Prepare the Bowls: Once the quinoa is cooked, fluff it with a fork. Divide the quinoa among meal prep containers. Top each with black beans, cherry tomatoes, and avocado slices.
3. Add Flavor: Drizzle lime juice over the bowls and season with salt and pepper. Garnish with fresh cilantro.
4. Store: Seal the containers and store them in the fridge. They can last up to five days.

Overnight Oats with Berries and Almonds

Overnight oats are a fantastic way to kickstart your day. They are easy to prepare and can be customized to fit your taste. This recipe features a delightful mix of berries and crunchy almonds, making it both nutritious and satisfying.

The image shows a beautiful jar filled with creamy oats topped with fresh strawberries, blueberries, and raspberries. The vibrant colors of the fruit pop against the creamy base, making it a feast for the eyes as well as the stomach. Plus, the almonds add a nice crunch that complements the softness of the oats.

To make these overnight oats, you’ll need just a few simple ingredients. They can be prepared in advance, making them perfect for busy mornings. Just grab a jar from the fridge, and you’re ready to go!

Ingredients

• 1 cup rolled oats
• 2 cups milk (or any dairy-free alternative)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup sliced almonds

Instructions

1. In a jar or bowl, combine rolled oats, milk, chia seeds, honey, and vanilla extract. Stir well to mix.
2. Layer the mixed berries on top of the oat mixture.
3. Cover the jar and refrigerate overnight, or for at least 4 hours.
4. Before serving, sprinkle sliced almonds on top for added crunch.
5. Enjoy your delicious and healthy overnight oats straight from the jar!

Vegetable and Hummus Snack Packs

Snack time just got a whole lot healthier with these vegetable and hummus snack packs! This option is colorful, fresh, and packed with nutrients. You can see a variety of veggies like cherry tomatoes, bell peppers, celery, and radishes, all paired with a creamy hummus dip. It’s perfect for a quick bite during the day or as a side for lunch.

Preparing these snack packs is super easy. Just chop your favorite vegetables and portion them into containers. Add a generous scoop of hummus to each pack for a satisfying dip. Not only do they look great, but they also provide a good balance of fiber and protein, making them a smart choice for meal prep.

These snack packs are versatile too! Feel free to switch up the veggies based on what you have on hand or what’s in season. Carrots, cucumbers, and snap peas are also fantastic options. You can even add a sprinkle of your favorite spices to the hummus for an extra kick.

Ingredients

• 1 cup cherry tomatoes
• 1 cup bell peppers, diced
• 1 cup celery sticks
• 1 cup radishes, halved
• 1 cup hummus
• Salt and pepper to taste

Instructions

1. Wash and chop all the vegetables into bite-sized pieces.
2. Divide the veggies evenly among small containers.
3. Add a scoop of hummus to each container.
4. Season with salt and pepper if desired.
5. Seal the containers and store them in the fridge for up to a week.

Chickpea Salad with Lemon Vinaigrette

This Chickpea Salad with Lemon Vinaigrette is a colorful and nutritious option for meal prep. The vibrant mix of chickpeas, cucumbers, tomatoes, and bell peppers makes it not only appealing but also packed with flavor. The fresh lemon vinaigrette adds a zesty touch that brightens up the dish.

The salad is perfect for lunch or a light dinner. It’s easy to make ahead and can be stored in the fridge for several days. Just grab a bowl, and you’re ready to go!

To make this salad, you’ll need some simple ingredients. Gather chickpeas, diced cucumbers, chopped tomatoes, bell peppers, and a lemon for the dressing. This salad is not only quick to prepare but also a great way to incorporate more veggies into your diet.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 cup bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cucumber, tomatoes, bell pepper, red onion, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Let the salad sit for at least 15 minutes to allow the flavors to meld.
5. Serve chilled or at room temperature. Store leftovers in the refrigerator for up to 4 days.

Baked Sweet Potato and Black Bean Tacos

These baked sweet potato and black bean tacos are a fantastic choice for meal prep. They are colorful, nutritious, and packed with flavor. The image showcases soft tortillas filled with roasted sweet potatoes, black beans, and fresh toppings like diced tomatoes, avocado, and cilantro. Everything looks vibrant and inviting, making it hard to resist!

Making these tacos is simple and perfect for a busy week. You can roast the sweet potatoes ahead of time and assemble the tacos quickly when you’re ready to eat. They are great for lunch or dinner and can be customized with your favorite toppings.

Ingredients

• 2 medium sweet potatoes, peeled and cut into strips
• 1 can black beans, rinsed and drained
• 8 small tortillas
• 1 avocado, sliced
• 1 cup diced tomatoes
• 1/2 cup chopped cilantro
• 1/2 cup crumbled feta cheese (optional)
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the sweet potato strips with olive oil, cumin, salt, and pepper. Spread them evenly on the baking sheet.
3. Roast the sweet potatoes for about 25-30 minutes, or until tender and slightly crispy.
4. Warm the tortillas in a skillet or microwave.
5. Assemble the tacos by placing black beans and roasted sweet potatoes on each tortilla.
6. Add diced tomatoes, avocado slices, cilantro, and feta cheese if using.
7. Serve with salsa on the side for dipping. Enjoy your delicious tacos!

Teriyaki Chicken and Broccoli Stir-Fry

Teriyaki Chicken and Broccoli Stir-Fry is a fantastic meal prep option. It’s colorful, nutritious, and packed with flavor. The tender chicken pieces are coated in a sweet and savory teriyaki sauce, while the broccoli adds a nice crunch. This dish is perfect for busy weekdays, as it can be made in advance and stored in the fridge.

The image shows a delicious serving of teriyaki chicken, vibrant green broccoli, and fluffy rice, all neatly packed in a meal prep container. This makes it easy to grab and go, ensuring you have a healthy meal ready when you need it.

Making this stir-fry is simple and quick. You can whip it up in no time, making it a go-to recipe for meal prep enthusiasts. Enjoy it for lunch or dinner, and feel good knowing you’re eating something wholesome.

Mediterranean Couscous Salad

This Mediterranean Couscous Salad is a colorful and vibrant dish that’s perfect for meal prep. It combines fluffy couscous with fresh vegetables, tangy feta cheese, and olives, creating a delightful mix of flavors and textures. The bright cherry tomatoes and fresh herbs add a burst of freshness, making it a great option for lunch or dinner throughout the week.

This salad is not only easy to make, but it also stores well in the fridge. You can enjoy it cold or at room temperature, making it a versatile choice for busy days. Plus, it’s packed with nutrients, so you can feel good about what you’re eating.

Let’s get into the ingredients and steps to whip up this delicious salad!

Ingredients

• 1 cup couscous
• 1 1/4 cups vegetable broth or water
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Couscous: In a medium saucepan, bring the vegetable broth or water to a boil. Stir in the couscous, cover, and remove from heat. 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, olives, parsley, and mint.
3. Mix the Salad: In a large bowl, combine the cooked couscous, tomatoes, olives, feta cheese, parsley, and mint.
4. Add Dressing: Drizzle the olive oil and lemon juice over the salad. Season with salt and pepper. Toss everything together until well combined.
5. Chill and Serve: Let the salad chill in the fridge for at least 30 minutes before serving. This allows the flavors to meld together.

Greek Yogurt Parfaits with Granola

Greek yogurt parfaits are a fantastic way to start your day or enjoy as a snack. They are not only delicious but also packed with nutrients. The image shows vibrant layers of creamy Greek yogurt, crunchy granola, and fresh berries. This combination makes for a colorful and inviting treat.

To make these parfaits, you can use any berries you like. Strawberries, blueberries, and raspberries work wonderfully together. The granola adds a satisfying crunch, while the yogurt provides a creamy texture. This dish is perfect for meal prep since you can assemble them in advance and store them in the fridge.

These parfaits are versatile too! You can switch up the fruits or even add a drizzle of honey or maple syrup for extra sweetness. They are great for breakfast, a mid-day snack, or even dessert. Enjoy the layers of flavor and texture in every bite!

Zucchini Noodles with Marinara Sauce

Looking for a light and tasty meal prep option? Zucchini noodles with marinara sauce are a fantastic choice! They’re not just healthy but also super easy to make ahead of time. The vibrant red marinara sauce pairs perfectly with the fresh, slightly crunchy zucchini noodles, creating a dish that’s both satisfying and refreshing.

To make this dish, start by spiralizing fresh zucchini into noodles. This gives you a fun, pasta-like texture without the carbs. Next, prepare your marinara sauce. You can use store-bought or whip up a homemade version using canned tomatoes, garlic, and herbs. Combine the two, and you have a delicious meal ready to go!

Pack these noodles in meal prep containers, and you’ll have a quick lunch or dinner option for the week. Just reheat and enjoy!

Ingredients

• 4 medium zucchinis
• 2 cups marinara sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the zucchinis using a spiralizer or a vegetable peeler to create noodles.
2. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Pour in the marinara sauce and add oregano. Stir well and let it simmer for about 5 minutes.
4. Add the zucchini noodles to the skillet, tossing them in the sauce. Cook for an additional 3-4 minutes until the noodles are tender but still firm.
5. Season with salt and pepper to taste. Serve immediately, garnished with fresh basil leaves.

Coconut Curry Chickpeas

Coconut curry chickpeas are a delightful and easy meal prep option for your week. This dish combines creamy coconut milk with tender chickpeas, creating a comforting and flavorful meal. The bright orange color from the curry spices makes it visually appealing, and it pairs perfectly with fluffy rice.

In the image, you can see a bowl filled with white rice topped with vibrant chickpeas in a rich coconut curry sauce. Fresh cilantro adds a pop of green, enhancing both the look and flavor. This dish is not only tasty but also packed with protein and fiber, making it a healthy choice for lunch or dinner.

Making coconut curry chickpeas is straightforward. You can whip it up in under 30 minutes, making it a great option for busy weeknights. Plus, it stores well in the fridge, so you can enjoy it throughout the week.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked rice for serving

Instructions

1. Heat olive oil in a pan over medium heat. Add chopped onion and sauté until translucent.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in curry powder and turmeric, cooking for about 30 seconds to release the flavors.
4. Add chickpeas and coconut milk to the pan. Stir well and bring to a simmer.
5. Let it cook for about 10 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
6. Serve over cooked rice and garnish with fresh cilantro.

Spicy Lentil Soup

Spicy lentil soup is a fantastic option for meal prep. It’s hearty, nutritious, and packed with flavor. The vibrant colors in the bowl show off the rich, tomato-based broth and the tender lentils. Fresh herbs on top add a pop of green, making the dish look inviting and fresh. This soup is perfect for those busy weekdays when you need something quick and satisfying.

Making this soup is simple. You can easily prepare a big batch and store it in the fridge or freezer. It reheats well, making it a go-to meal for lunch or dinner. Pair it with some crusty bread for a complete meal that warms you up.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 can (14 oz) diced tomatoes
• 1 cup dried lentils (green or brown)
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for about 5 minutes until softened.
2. Add garlic, cumin, smoked paprika, and cayenne pepper. Cook for another minute until fragrant.
3. Stir in the diced tomatoes and lentils. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and let it simmer for about 25-30 minutes, or until lentils are tender.
5. Season with salt and pepper. Serve hot, garnished with fresh herbs.

Pasta Primavera with Pesto

Pasta Primavera with Pesto is a colorful and fresh dish that’s perfect for meal prep. The vibrant vegetables and aromatic pesto come together to create a delightful meal that’s both satisfying and healthy. This dish is not only easy to make but also versatile, allowing you to use whatever veggies you have on hand.

The image showcases a beautiful bowl of pasta, tossed with cherry tomatoes, bell peppers, olives, and fresh basil. The bright colors of the vegetables pop against the golden pasta, making it visually appealing. The pesto adds a rich green hue, enhancing the overall look of the dish.

This recipe is great for busy weeks. You can prepare it in advance and enjoy it throughout the week. Just store it in the fridge, and it will be ready to eat whenever you need a quick meal.

Ingredients

• 8 oz spaghetti or your favorite pasta
• 1 cup cherry tomatoes, halved
• 1 cup bell peppers, diced
• 1/2 cup black olives, sliced
• 1/4 cup fresh basil leaves
• 1/2 cup pesto (store-bought or homemade)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Juice of 1 lemon

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the bell peppers and sauté for about 3-4 minutes until slightly tender. Add the cherry tomatoes and cook for another 2 minutes.
3. Combine Ingredients: Add the cooked pasta to the skillet with the vegetables. Stir in the pesto, black olives, and fresh basil. Mix well to combine all the flavors.
4. Season: Squeeze lemon juice over the pasta and season with salt and pepper to taste. Toss everything together.
5. Serve or Store: Enjoy immediately or let it cool before storing in an airtight container in the fridge for up to 5 days.

Chicken Fajita Rice Bowls

Chicken fajita rice bowls are a fantastic meal prep option for the week. They are colorful, nutritious, and packed with flavor. The image shows perfectly portioned bowls filled with seasoned chicken, vibrant bell peppers, and fluffy rice. The bright colors of the peppers and fresh cilantro make these bowls not only tasty but visually appealing too.

This dish is super easy to make ahead. You can whip up a batch on the weekend and have delicious meals ready to go for busy weekdays. Just heat them up, and you’re set! Plus, they’re versatile. Feel free to swap out ingredients based on what you have on hand.

Let’s get into the recipe so you can start prepping these tasty bowls!

Ingredients

• 1 pound boneless, skinless chicken breasts, diced
• 2 tablespoons olive oil
• 1 tablespoon fajita seasoning
• 1 cup cooked rice (white or brown)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small onion, sliced
• Fresh cilantro, for garnish
• Salt and pepper, to taste

Instructions

1. Season the Chicken: In a bowl, combine diced chicken with olive oil, fajita seasoning, salt, and pepper. Mix well to coat the chicken evenly.
2. Cook the Chicken: In a skillet over medium-high heat, add the seasoned chicken. Cook for about 5-7 minutes until the chicken is cooked through and no longer pink. Remove from the skillet and set aside.
3. Sauté the Vegetables: In the same skillet, add sliced bell peppers and onion. Sauté for about 3-4 minutes until they are tender but still crisp.
4. Assemble the Bowls: In meal prep containers, layer cooked rice, followed by the sautéed vegetables and cooked chicken. Top with fresh cilantro.
5. Store: Let the bowls cool before sealing them. Store in the refrigerator for up to 4 days.

Stuffed Bell Peppers with Quinoa

Stuffed bell peppers are a colorful and nutritious option for meal prep. These vibrant peppers are filled with a tasty mixture of quinoa, black beans, and veggies, making them a perfect choice for a healthy weeknight dinner. The combination of flavors and textures is sure to please everyone at the table.

To make these stuffed peppers, start by cooking quinoa according to package instructions. While the quinoa cooks, prepare your bell peppers by cutting them in half and removing the seeds. Next, mix the cooked quinoa with black beans, diced tomatoes, corn, and spices. Fill each pepper half with this hearty mixture.

Once filled, you can top them with cheese for an extra layer of flavor. Bake the peppers until they are tender and the cheese is melted. These stuffed bell peppers can be made ahead of time and stored in the fridge, making them a convenient meal option for busy days.

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 cup shredded cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a saucepan, combine quinoa and vegetable broth or water. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until liquid is absorbed.
3. While the quinoa is cooking, cut the bell peppers in half lengthwise and remove the seeds.
4. In a large bowl, mix cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
5. Fill each pepper half with the quinoa mixture and place them in a baking dish. If desired, sprinkle cheese on top.
6. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted.
7. Let cool slightly before serving. Enjoy your healthy meal prep!