15 Simple Ingredient Meal Prep Ideas for Easy Weeknight Dinners

Simple ingredient meal prep makes weeknight cooking a breeze! By focusing on a handful of easy-to-find ingredients, you can whip up delicious meals without the stress. The key is to mix and match flavors, making it not just practical but also fun. Get ready to streamline your kitchen routine and enjoy tasty, homemade dishes throughout the week!

Simple Stir-Fried Tofu and Broccoli

This dish is a quick and healthy option for meal prep. The vibrant green broccoli pairs perfectly with the golden-brown tofu, creating a colorful and appetizing plate. The sauce adds a nice touch of flavor, making it a delightful meal.

To make this simple stir-fried tofu and broccoli, you just need a few ingredients and a bit of time. It’s perfect for busy weekdays when you want something nutritious without a lot of fuss.

Ingredients

• 1 block of firm tofu, drained and cubed
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Start by pressing the tofu to remove excess moisture. Cut it into cubes.
2. Cook the Tofu: In a large skillet, heat olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes.
3. Add Broccoli: Toss in the broccoli florets and cook for another 5 minutes until they are tender but still crisp.
4. Flavor It Up: Stir in the garlic, ginger, soy sauce, and sesame oil. Cook for an additional 2-3 minutes, mixing well.
5. Season: Add salt and pepper to taste. Serve warm and enjoy!

One-Pan Chicken and Veggies

This one-pan chicken and veggies dish is a simple and tasty meal prep option. It combines juicy chicken thighs with colorful vegetables, making it not only delicious but also visually appealing. The vibrant mix of tomatoes, zucchini, bell peppers, and potatoes adds a fresh touch to your dinner table.

Cooking everything on one pan saves time and cleanup. Just season the chicken, toss in the veggies, and let the oven do the work. It’s perfect for busy weeknights or meal prepping for the week ahead.

Here’s how to make this easy dish:

Ingredients

• 4 chicken thighs
• 1 cup cherry tomatoes
• 1 zucchini, chopped
• 1 bell pepper, chopped
• 1 cup diced potatoes
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the chicken thighs with olive oil, garlic powder, paprika, salt, and pepper. Mix well to coat the chicken.
3. On a baking sheet, spread out the seasoned chicken and arrange the veggies around it.
4. Bake for 30-35 minutes, or until the chicken is cooked through and the veggies are tender.
5. Let it cool slightly before serving. Enjoy your healthy, one-pan meal!

Spaghetti Aglio e Olio

Spaghetti Aglio e Olio is a classic Italian dish that’s simple yet satisfying. It features spaghetti tossed in a fragrant mix of garlic, olive oil, and red pepper flakes. The beauty of this dish lies in its minimal ingredients, making it perfect for quick meal prep.

The image showcases a bowl of perfectly cooked spaghetti, glistening with olive oil and garnished with fresh parsley and a sprinkle of red pepper flakes. This dish is not only easy to make but also a great way to impress friends or family with your cooking skills.

To prepare this delightful meal, you’ll need just a few ingredients. It’s a fantastic option for those busy weeknights when you want something delicious without spending hours in the kitchen.

Ingredients

• 400g spaghetti
• 6 cloves garlic, thinly sliced
• 1/2 cup extra virgin olive oil
• 1 teaspoon red pepper flakes
• Salt, to taste
• Fresh parsley, chopped (for garnish)
• Grated Parmesan cheese (optional)

Instructions

1. Cook the Spaghetti: In a large pot of salted boiling water, cook the spaghetti according to package instructions until al dente. Reserve about 1 cup of pasta water, then drain the spaghetti.
2. Prepare the Sauce: In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and red pepper flakes. Sauté until the garlic is golden brown, being careful not to burn it.
3. Combine: Add the drained spaghetti to the skillet. Toss to coat the pasta in the garlic oil. If it looks dry, add some reserved pasta water until you reach your desired consistency.
4. Season: Taste and add salt as needed. Remove from heat and stir in the chopped parsley.
5. Serve: Plate the spaghetti and garnish with additional parsley and grated Parmesan cheese if desired. Enjoy your meal!

Chickpea Salad with Lemon Dressing

This chickpea salad is a vibrant and refreshing dish, perfect for meal prep. The combination of chickpeas, fresh vegetables, and a zesty lemon dressing makes it a delightful choice for lunch or dinner. The colors in the bowl are inviting, with bright red tomatoes, crisp green cucumbers, and fresh herbs adding a pop of flavor.

The chickpeas provide a hearty base, packed with protein and fiber. The addition of lemon juice not only brightens the flavors but also adds a tangy kick that complements the other ingredients. This salad is not only easy to make but also versatile; you can enjoy it on its own or as a side dish.

Meal prepping this salad is a breeze. Simply chop your veggies, mix everything together, and store it in the fridge. It keeps well for several days, making it a great option for busy weeks. Plus, it’s a healthy choice that will keep you feeling satisfied.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup fresh cilantro, chopped
• 1 lemon, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, and cilantro.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later. Enjoy!

Versatile Quinoa Bowls

Quinoa bowls are a fantastic way to enjoy a healthy meal that’s both filling and colorful. This image showcases a vibrant bowl filled with fluffy quinoa, black beans, and a mix of fresh veggies like tomatoes and cucumbers. The combination not only looks appealing but also packs a nutritious punch.

Quinoa is a great base for any meal prep. It’s gluten-free and loaded with protein, making it perfect for a quick lunch or dinner. You can customize these bowls with whatever ingredients you have on hand. Toss in some roasted vegetables, avocado, or even a protein like chicken or tofu for variety.

Meal prepping quinoa bowls is simple. Cook a big batch of quinoa at the start of the week and portion it out with your favorite toppings. This way, you’ll have a healthy meal ready to go whenever you need it. Plus, it’s easy to switch things up each day!

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 bell pepper, diced
• 1/4 cup corn (fresh or canned)
• Fresh herbs (like cilantro or parsley)
• Olive oil, lemon juice, salt, and pepper for dressing

Instructions

1. Rinse the quinoa under cold water. In a pot, combine quinoa and water (or broth). Bring to a boil, then reduce heat to low. Cover and simmer for about 15 minutes, or until the quinoa is fluffy and water is absorbed.
2. While the quinoa cooks, prepare your veggies. Chop the tomatoes, cucumber, bell pepper, and any other desired toppings.
3. Once the quinoa is ready, fluff it with a fork and let it cool slightly.
4. In a bowl, combine the quinoa, black beans, and chopped veggies. Drizzle with olive oil and lemon juice, then season with salt and pepper to taste.
5. Serve immediately or store in airtight containers for meal prep. Enjoy your delicious and nutritious quinoa bowls throughout the week!

Vegetable and Bean Chili

This Vegetable and Bean Chili is a warm and hearty dish, perfect for meal prep. The vibrant colors of the beans and vegetables make it visually appealing, while the rich flavors create a comforting experience. You can see the mix of beans, peppers, and spices all swimming in a savory broth, topped with fresh cilantro for a pop of freshness. A side of crusty bread complements the chili nicely, making it a complete meal.

Making this chili is simple and fun. You can easily customize it with your favorite veggies or beans. It’s a great way to use up what you have in the fridge. Plus, it’s packed with protein and fiber, making it a nutritious choice for any day of the week.

Here’s how you can whip up this delicious Vegetable and Bean Chili:

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 carrots, chopped
• 1 zucchini, diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
2. Stir in the garlic, bell pepper, carrots, and zucchini. Cook for about 5 minutes until the vegetables start to soften.
3. Add the black beans, kidney beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes, stirring occasionally.
5. Once the chili has thickened, taste and adjust seasoning if needed. Serve hot, garnished with fresh cilantro and a side of crusty bread.

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic way to enjoy a healthy breakfast without spending too much time in the kitchen. These little bites are packed with protein and flavor, making them perfect for meal prep. The image shows a tray of egg muffins filled with fresh spinach and gooey cheese, ready to be baked. They look inviting and delicious!

Making egg muffins is simple. You can customize them with your favorite ingredients, but spinach and cheese are a classic combo. The vibrant green of the spinach adds a nice touch, while the cheese melts beautifully, creating a satisfying texture.

These muffins are not just tasty; they are also versatile. You can enjoy them warm or cold, making them great for on-the-go breakfasts or snacks. Plus, they store well in the fridge, so you can make a batch at the start of the week and have breakfast sorted for days.

Let’s get to the recipe so you can whip up your own batch of these tasty egg muffins!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1 cup shredded cheese (cheddar or your choice)
• 1/2 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika (optional)

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs, milk, salt, pepper, and paprika.
3. Add the chopped spinach and shredded cheese to the egg mixture. Stir until well combined.
4. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Overnight Oats with Berries

Overnight oats are a fantastic way to kickstart your day. They’re simple to make and packed with nutrients. This version features a colorful mix of berries that not only looks great but also adds a burst of flavor. The creamy oats combined with the sweetness of the berries create a delightful breakfast that you can prepare in advance.

To make these overnight oats, you’ll need rolled oats, your choice of milk, and a variety of berries like blueberries, raspberries, and blackberries. Layering the ingredients in a jar not only makes it visually appealing but also allows the flavors to meld together overnight.

In the morning, you’ll have a delicious meal ready to go. You can enjoy them cold or warm them up if you prefer. They’re perfect for busy mornings or as a healthy snack throughout the day. Plus, feel free to customize with nuts or seeds for added crunch!

Ingredients

• 1 cup rolled oats
• 2 cups milk (dairy or non-dairy)
• 1 cup mixed berries (blueberries, raspberries, blackberries)
• 2 tablespoons honey or maple syrup (optional)
• 1/4 cup yogurt (optional)
• 1/4 cup nuts or seeds (optional)

Instructions

1. In a jar or bowl, combine the rolled oats and milk. Stir well to ensure the oats are fully submerged.
2. Add honey or maple syrup if you like it sweeter. Mix in yogurt for creaminess if desired.
3. Layer the mixed berries on top of the oats. You can reserve some for topping in the morning.
4. Seal the jar or cover the bowl and refrigerate overnight.
5. The next morning, give it a good stir. Add more milk if it’s too thick. Top with extra berries and nuts or seeds before enjoying.

Simple Tomato Basil Soup

This tomato basil soup is a comforting classic that’s easy to whip up. The vibrant red color of the soup, combined with the fresh green basil leaves on top, makes it as pleasing to the eye as it is to the palate. The rich, smooth texture invites you to take a spoonful and savor the flavors.

Using simple ingredients, this recipe is perfect for meal prep. You can make a big batch and store it for quick lunches or dinners throughout the week. The combination of ripe tomatoes and fragrant basil creates a delicious harmony that warms the soul.

Let’s get cooking!

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups ripe tomatoes, chopped (or canned tomatoes)
• 2 cups vegetable broth
• 1 teaspoon sugar (optional)
• Salt and pepper to taste
• 1/2 cup fresh basil leaves, plus extra for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook until softened, about 5 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in the chopped tomatoes and vegetable broth. If you like, add sugar to balance the acidity of the tomatoes.
4. Bring to a boil, then reduce heat and simmer for about 20 minutes.
5. Remove from heat and stir in the fresh basil leaves.
6. Blend the soup until smooth using an immersion blender or a regular blender. Season with salt and pepper to taste.
7. Serve hot, garnished with extra basil leaves.

Lentil Soup with Carrots and Celery

Lentil soup is a comforting dish that’s easy to prepare. The image shows a warm bowl of lentil soup, filled with vibrant carrots and celery. The colors pop, making it look inviting and delicious. This soup is perfect for meal prep, as it stores well and tastes even better the next day.

Using simple ingredients, you can create a hearty meal that’s packed with nutrients. Lentils are a great source of protein and fiber, while carrots and celery add a nice crunch and sweetness. This dish is not only satisfying but also budget-friendly.

To make this soup, you’ll need to gather your ingredients and follow a few easy steps. It’s a great way to use up leftover veggies too. Let’s get cooking!

Savory Sweet Potato Hash

This savory sweet potato hash is a delightful mix of colors and flavors. The vibrant orange of the sweet potatoes pairs beautifully with the red bell peppers and the earthy tones of the onions. Fresh herbs sprinkled on top add a pop of green, making this dish not just tasty but also visually appealing.

Making this hash is simple and perfect for meal prep. You can enjoy it for breakfast, lunch, or dinner. It’s versatile enough to serve as a side dish or a main course. Plus, it’s packed with nutrients, making it a healthy choice for any meal.

Let’s get into the details of how to whip up this delicious dish!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 red bell pepper, diced
• 1 small onion, diced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions

1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced sweet potatoes and cook for about 10 minutes, stirring occasionally.
3. Stir in the diced onion and red bell pepper. Cook for another 5-7 minutes until the vegetables are tender.
4. Sprinkle in the garlic powder, paprika, salt, and pepper. Mix well to combine.
5. Cook for an additional 2-3 minutes, allowing the spices to blend.
6. Remove from heat and garnish with fresh cilantro or parsley before serving.

Cucumber and Hummus Snack Packs

Cucumber and hummus snack packs are a fantastic choice for meal prep. They are fresh, crunchy, and packed with flavor. This simple snack is perfect for busy days when you need something quick and healthy. The combination of crisp cucumber slices and creamy hummus makes for a delightful treat.

Preparing these snack packs is easy. Just slice up some cucumbers and portion them into containers. Pair them with your favorite hummus for dipping. This snack is not only nutritious but also visually appealing, making it a great option for lunchboxes or afternoon snacks.

Hummus comes in various flavors, so feel free to mix it up. You can try classic, roasted red pepper, or garlic hummus to keep things interesting. These snack packs are perfect for on-the-go munching or as a light appetizer.

Ingredients

• 2 large cucumbers
• 1 cup hummus (any flavor)
• Salt and pepper to taste
• Optional: paprika or olive oil for garnish

Instructions

1. Wash the cucumbers thoroughly and slice them into rounds or sticks, depending on your preference.
2. In small containers, add a portion of hummus. You can use small jars or divided snack containers.
3. Arrange the cucumber slices around the hummus in the containers.
4. Sprinkle with salt and pepper, and add a dash of paprika or a drizzle of olive oil if desired.
5. Seal the containers and store them in the fridge. Enjoy within 3-4 days for the best freshness.

Greek Yogurt Parfaits

Greek yogurt parfaits are a fantastic way to enjoy a healthy and delicious meal prep option. They are easy to make and can be customized to fit your taste. The image shows a beautiful parfait layered with creamy Greek yogurt, fresh strawberries, blueberries, and crunchy granola. This colorful treat not only looks appealing but also packs a nutritious punch.

To make these parfaits, you can start with a base of Greek yogurt, which is high in protein and great for keeping you full. Layer it with your favorite fruits, like strawberries and blueberries, for a burst of flavor and vitamins. The granola adds a satisfying crunch, making each bite enjoyable.

These parfaits are perfect for breakfast or a snack. You can prepare them in advance and store them in the fridge for a quick grab-and-go option. Plus, they are versatile! Feel free to mix and match fruits or even add nuts and seeds for extra nutrition.

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1 cup diced pineapple (optional)
• Honey or maple syrup (optional, for sweetness)

Instructions

1. In a glass or bowl, start with a layer of Greek yogurt at the bottom.
2. Add a layer of granola on top of the yogurt.
3. Next, add a layer of sliced strawberries and blueberries.
4. Repeat the layers until you reach the top of the glass.
5. If desired, drizzle honey or maple syrup on top for added sweetness.
6. Finish with a few pieces of fruit on top for decoration.
7. Cover and refrigerate until ready to enjoy.

Chicken Fajita Wraps

Chicken fajita wraps are a tasty and easy meal prep option. They are packed with flavor and can be made quickly. The image shows two delicious wraps filled with grilled chicken, colorful bell peppers, and fresh jalapeños. The warm tortillas hold everything together, making them perfect for lunch or dinner.

To make these wraps, you’ll need some simple ingredients. Start with grilled chicken, sliced bell peppers, and onions. You can add spices like cumin and chili powder for extra flavor. Wrap everything in a tortilla, and you have a meal that’s both satisfying and nutritious.

These wraps are great for meal prep. You can make a batch at the beginning of the week and enjoy them throughout. Just store them in the fridge, and they’ll be ready to go when you are.

Ingredients

• 2 cups cooked chicken, shredded or diced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 4 large tortillas
• Fresh jalapeños, sliced (optional)
• Cilantro for garnish (optional)

Instructions

1. Heat olive oil in a skillet over medium heat. Add sliced onions and bell peppers. Sauté until they are tender.
2. Add the cooked chicken to the skillet. Season with chili powder, cumin, salt, and pepper. Stir until everything is heated through.
3. Warm the tortillas in a separate pan or microwave.
4. Place a portion of the chicken and veggie mixture on each tortilla. Add fresh jalapeños if desired.
5. Wrap the tortillas tightly around the filling. Serve with cilantro on top for a fresh touch.

Rice and Black Beans Bowl

This Rice and Black Beans Bowl is a simple yet satisfying meal that packs a punch of flavor. The base of fluffy white rice pairs perfectly with hearty black beans, creating a filling dish that’s both nutritious and delicious.

On top, you’ll find fresh diced tomatoes and creamy avocado slices, adding a fresh crunch and rich texture. A sprinkle of cilantro brings it all together, making every bite a delight. This bowl is not just easy to prepare, but it also looks vibrant and inviting, perfect for meal prep or a quick weeknight dinner.

Whether you’re looking for a vegetarian option or just a wholesome meal, this bowl is a winner. It’s versatile too! Feel free to add your favorite toppings or spices to make it your own.

Ingredients

• 1 cup white rice
• 1 can black beans, drained and rinsed
• 1 cup diced tomatoes
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste
• 1 tablespoon olive oil (optional)

Instructions

1. Cook the Rice: In a pot, bring 2 cups of water to a boil. Add the rice, cover, and reduce heat to low. Cook for about 18-20 minutes until the rice is tender and water is absorbed.
2. Prepare the Beans: In a separate pot, heat the black beans over medium heat. Add salt and pepper to taste. If you like, stir in olive oil for extra flavor.
3. Assemble the Bowl: Once the rice is cooked, fluff it with a fork and divide it into bowls. Top each bowl with black beans, diced tomatoes, and avocado slices.
4. Add Freshness: Sprinkle chopped cilantro over the top for a burst of flavor. Serve immediately and enjoy!