13 Lazy Meal Prep Ideas

Sometimes, the idea of meal prep can feel overwhelming, but it doesn’t have to be! Here are 13 lazy meal prep ideas that are quick, simple, and totally delicious. Whether you’re short on time or just want to keep things easy, these meals will help you stock your fridge with tasty options without the fuss.

One-Pan Chicken and Veggies

This one-pan chicken and veggies dish is a lifesaver for busy weeknights. It’s colorful, healthy, and super easy to make. Just toss everything in a pan and let the oven do the work. The chicken turns out juicy, while the veggies get perfectly roasted.

Start with some chicken pieces, like thighs or drumsticks. Add a mix of your favorite vegetables, such as bell peppers, carrots, and potatoes. Season with herbs and spices for that extra kick. The best part? You only need one pan to cook it all, making cleanup a breeze!

Here’s how to whip it up:

Ingredients

• 4 chicken thighs or drumsticks
• 2 bell peppers (any color), sliced
• 2 medium carrots, chopped
• 1 medium potato, diced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the chicken, bell peppers, carrots, and potatoes.
3. Drizzle with olive oil and sprinkle garlic powder, paprika, salt, and pepper. Toss until everything is well coated.
4. Spread the mixture evenly in a large baking dish or a rimmed baking sheet.
5. Bake for 35-40 minutes, or until the chicken is cooked through and the veggies are tender.
6. Garnish with fresh parsley before serving.

Overnight Oats with Fresh Fruits

Overnight oats are a fantastic way to kickstart your day. They’re simple to prepare and can be customized to fit your taste. Just imagine waking up to a jar filled with creamy oats, topped with vibrant fruits and crunchy nuts. It’s not just a meal; it’s a treat!

To make overnight oats, you’ll need rolled oats, milk or yogurt, and your favorite fruits. The beauty of this dish is its versatility. You can mix in nuts, seeds, or even a drizzle of honey for extra sweetness. The oats soak overnight, making them soft and ready to eat in the morning.

In the image, you can see a beautiful jar of overnight oats layered with fresh fruits like strawberries, blueberries, and mango. The colors pop, making it visually appealing. This dish is perfect for busy mornings or a quick snack.

Let’s get to the recipe so you can enjoy this delicious meal prep idea!

Chickpea Salad with Feta

This Chickpea Salad with Feta is a colorful and nutritious option for meal prep. The vibrant orange chickpeas are mixed with creamy feta cheese, making it not only tasty but also visually appealing. Fresh herbs add a pop of green, enhancing both flavor and presentation.

This salad is perfect for those busy days when you need something quick and satisfying. It’s packed with protein and fiber, keeping you full and energized. Plus, it’s easy to make in advance and can be stored in the fridge for several days.

To prepare this salad, simply combine chickpeas, diced feta, and your choice of herbs. A drizzle of olive oil and a squeeze of lemon juice will tie everything together. Serve it as a side dish or enjoy it as a light lunch.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup feta cheese, cubed
• 1/4 cup fresh parsley, chopped
• 1/4 cup red onion, diced
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, feta cheese, parsley, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for up to 3 days.

Pasta Salad with Pesto

Pasta salad with pesto is a simple and tasty meal prep option. It’s colorful, fresh, and packed with flavor. The combination of pasta, cherry tomatoes, olives, and a drizzle of pesto makes it a delightful dish. Plus, it’s perfect for those busy days when you want something quick and satisfying.

This dish is not only easy to make but also versatile. You can add your favorite veggies or proteins to customize it. It’s great for lunch or dinner and can be enjoyed cold or at room temperature.

Here’s how to whip up this delicious pasta salad:

Ingredients

• 2 cups penne pasta
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, sliced
• 1/2 cup pesto sauce
• 1/4 cup fresh basil leaves
• Salt and pepper to taste

Instructions

1. Cook the Pasta: Boil water in a pot and add the penne pasta. Cook according to package instructions until al dente. Drain and let it cool.
2. Mix Ingredients: In a large bowl, combine the cooled pasta, cherry tomatoes, black olives, and pesto sauce. Toss gently to coat everything evenly.
3. Season: Add salt and pepper to taste. Mix in fresh basil leaves for an extra burst of flavor.
4. Chill: Cover the bowl and refrigerate for at least 30 minutes before serving. This allows the flavors to meld together.
5. Serve: Enjoy your pasta salad cold or at room temperature!

Quinoa and Black Bean Bowls

Quinoa and black bean bowls are a fantastic meal prep idea. They are simple to make and packed with nutrients. The image shows a delicious bowl filled with fluffy quinoa, black beans, and fresh avocado slices. The vibrant green of the avocado and the dark beans create a beautiful contrast, making this dish as appealing to the eyes as it is to the taste buds.

This meal is not only healthy but also very filling. Quinoa is a great source of protein and fiber, while black beans add even more protein and essential nutrients. You can easily customize this bowl with your favorite toppings or spices.

To make these bowls, you’ll need just a few ingredients. It’s a perfect option for busy weeks when you want something quick and nutritious. You can prepare a big batch and store it in the fridge for easy meals throughout the week.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 ripe avocado, sliced
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste
• Optional toppings: lime juice, diced tomatoes, corn, or jalapeños

Instructions

1. Rinse the quinoa under cold water to remove any bitterness.
2. In a pot, combine the quinoa and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the liquid is absorbed.
3. In a large bowl, combine the cooked quinoa and black beans. Mix well and season with salt and pepper.
4. Serve the quinoa and black bean mixture in bowls. Top with avocado slices and fresh cilantro.
5. Add any additional toppings you like, such as lime juice or diced tomatoes, for extra flavor.

Slow Cooker Chili

Slow cooker chili is a fantastic option for meal prep. It’s hearty, filling, and packed with flavor. The best part? You can throw everything into the slow cooker and let it do the work. Just imagine coming home to a warm, comforting bowl of chili after a long day.

This chili features a mix of colorful beans, fresh vegetables, and spices that create a delicious blend. The vibrant colors in the pot make it look as good as it tastes. Plus, it’s easy to customize based on what you have on hand.

Whether you enjoy it on its own or with some cornbread, this dish is sure to become a favorite. It’s perfect for meal prepping, as it stores well and tastes even better the next day!

Ingredients

• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 can pinto beans, drained and rinsed
• 1 can diced tomatoes
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 cup vegetable broth
• Fresh cilantro for garnish

Instructions

1. Prepare the Ingredients: Chop the onion, bell pepper, and garlic.
2. Combine in Slow Cooker: Add all the beans, diced tomatoes, chopped vegetables, garlic, chili powder, cumin, salt, pepper, and vegetable broth to the slow cooker.
3. Cook: Set the slow cooker on low for 6-8 hours or high for 3-4 hours.
4. Serve: Once cooked, stir well and taste for seasoning. Adjust if needed. Serve hot, garnished with fresh cilantro.

Baked Sweet Potatoes with Toppings

Baked sweet potatoes are a fantastic meal prep option. They are easy to make and can be topped with a variety of delicious ingredients. The image shows perfectly baked sweet potatoes, each filled with colorful toppings. You can see chunks of squash and a dollop of sour cream, garnished with fresh chives. This combination not only looks appetizing but also offers a balance of flavors and textures.

To prepare baked sweet potatoes, start by washing and poking holes in them. Bake them in the oven until tender. Once they are done, slice them open and get creative with your toppings. You can use roasted vegetables, beans, cheese, or even a sprinkle of nuts for added crunch.

This dish is not only nutritious but also customizable. You can switch up the toppings based on what you have on hand or what you’re in the mood for. It’s a great way to enjoy a hearty meal without spending too much time in the kitchen.

Ingredients

• 4 medium sweet potatoes
• 1 cup butternut squash, diced
• 1 cup black beans, rinsed and drained
• 1/2 cup sour cream
• 1/4 cup chives, chopped
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Wash the sweet potatoes and poke holes in them with a fork. Place them on a baking sheet.
3. Bake for 45-60 minutes, or until tender.
4. While the sweet potatoes are baking, heat olive oil in a pan over medium heat. Add diced butternut squash, season with salt and pepper, and sauté until soft, about 10 minutes.
5. Once the sweet potatoes are done, remove them from the oven and let them cool slightly.
6. Slice each sweet potato open and fluff the insides with a fork.
7. Top with sautéed squash, black beans, a dollop of sour cream, and sprinkle with chives.
8. Serve warm and enjoy your delicious meal prep!

Easy Veggie Stir-Fry

Veggie stir-fry is a fantastic option for meal prep. It’s quick, colorful, and packed with nutrients. The image shows a vibrant mix of fresh vegetables like broccoli, carrots, and bell peppers being tossed in a pan. The addition of a savory sauce brings everything together, making it a delicious choice for any meal.

This dish is perfect for those busy days when you want something healthy without spending hours in the kitchen. You can customize it with your favorite veggies and protein, making it versatile for any palate.

Let’s get into how to whip up this easy veggie stir-fry!

Ingredients

• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 cup bell peppers, sliced
• 1 cup snap peas
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon cornstarch (optional, for thickening)
• Salt and pepper to taste

Instructions

1. Prep the Veggies: Wash and chop all the vegetables into bite-sized pieces.
2. Heat the Pan: In a large skillet or wok, heat sesame oil over medium-high heat.
3. Add Aromatics: Toss in the minced garlic and ginger, stirring for about 30 seconds until fragrant.
4. Stir-Fry the Veggies: Add the broccoli, carrots, bell peppers, and snap peas. Stir-fry for about 5-7 minutes until they are tender-crisp.
5. Mix the Sauce: In a small bowl, combine soy sauce and cornstarch (if using). Pour this mixture over the veggies and stir well to coat.
6. Cook: Let it cook for an additional 2-3 minutes until the sauce thickens slightly. Season with salt and pepper to taste.
7. Serve: Enjoy your stir-fry hot, or let it cool for meal prep containers!

Rice and Bean Burrito Bowls

Rice and bean burrito bowls are a fantastic meal prep option. They are easy to make and packed with flavor. The combination of rice, beans, and fresh toppings makes for a satisfying meal that you can enjoy throughout the week.

In the image, you can see a colorful bowl filled with fluffy rice, black beans, diced peppers, and topped with a slice of avocado and a dollop of salsa. This vibrant dish not only looks appealing but also offers a great balance of nutrients.

To make these burrito bowls, you can customize them with your favorite ingredients. Feel free to add corn, diced onions, or even some cheese if you like. The best part is that they store well in the fridge, making them perfect for quick lunches or dinners.

Ingredients

• 2 cups cooked rice
• 1 can black beans, rinsed and drained
• 1 cup diced bell peppers
• 1 avocado, sliced
• 1/2 cup salsa
• 1/4 cup chopped cilantro
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Prepare the Rice: Cook the rice according to package instructions. Once done, fluff it with a fork and stir in cumin, salt, and pepper.
2. Mix the Beans: In a bowl, combine the black beans and diced bell peppers. Season with salt and pepper.
3. Assemble the Bowls: In serving bowls, layer the rice, followed by the bean mixture. Top with sliced avocado, salsa, and chopped cilantro.
4. Store: If meal prepping, divide the ingredients into airtight containers and refrigerate. Enjoy within 4-5 days.

Zucchini Noodles with Marinara Sauce

Zucchini noodles, or zoodles, are a fantastic alternative to traditional pasta. They are light, healthy, and super easy to prepare. In the image, you can see a delightful plate of zucchini noodles topped with rich marinara sauce. Fresh basil adds a pop of color and flavor, making it not just a meal but also a feast for the eyes.

This dish is perfect for those busy days when you want something quick yet satisfying. You can whip it up in no time, and it’s a great way to sneak in some veggies. Plus, it’s a low-carb option that doesn’t skimp on taste!

To make this dish, you’ll need a spiralizer to create the noodles. If you don’t have one, a vegetable peeler can work too, just cut the zucchini into thin strips. The marinara sauce can be homemade or store-bought, depending on your time constraints.

Here’s a simple recipe to get you started:

Ingredients

• 2 medium zucchinis
• 2 cups marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. If using a peeler, slice them into thin strips.
2. Cook the Zoodles: Heat olive oil in a pan over medium heat. Add the zucchini noodles and sauté for about 2-3 minutes until slightly tender. Season with salt and pepper.
3. Add Marinara Sauce: Pour the marinara sauce over the zoodles and stir to combine. Cook for another 2 minutes until heated through.
4. Serve: Plate the zucchini noodles and top with fresh basil leaves. Enjoy your healthy meal!

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic way to enjoy a nutritious meal without spending too much time in the kitchen. These little bites are packed with protein and flavor, making them perfect for breakfast or a quick snack. The combination of spinach and cheese adds a delightful taste and a pop of color, making them as appealing to the eyes as they are to the palate.

Making egg muffins is super simple. You can whip them up in no time, and they are easy to customize. Feel free to add your favorite veggies or meats to suit your taste. Plus, they store well in the fridge, so you can grab one on your way out the door!

Here’s how to make these delicious egg muffins:

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: diced bell peppers, onions, or cooked bacon

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, and pepper until well combined.
3. Add the chopped spinach and shredded cheese to the egg mixture. If you’re using any optional ingredients, toss them in as well.
4. Pour the mixture evenly 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 for a few minutes before removing them from the tin. Enjoy warm or store in the fridge for later!

Greek Yogurt Parfaits

Greek yogurt parfaits are a fantastic way to enjoy a healthy and delicious meal prep option. They are simple to make and can be customized to fit your taste. The image shows a beautiful layered parfait, showcasing creamy Greek yogurt, crunchy granola, and a mix of fresh berries. This colorful treat not only looks great but is packed with nutrients.

To make your parfait, start by choosing your favorite berries. Strawberries, blueberries, and raspberries work wonderfully together. Layer the yogurt and granola in a glass or jar, alternating between the two. This not only creates a visually appealing dish but also ensures you get a bit of everything in each bite.

Greek yogurt is a great source of protein, making this parfait a filling option for breakfast or a snack. You can also add a drizzle of honey or a sprinkle of nuts for extra flavor and crunch. Meal prepping these parfaits is easy; just assemble them in advance and store them in the fridge for a quick grab-and-go option during the week.

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• Honey (optional)
• Nuts (optional)

Instructions

1. In a glass or jar, 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 mixed berries.
4. Repeat the layers until you reach the top of the glass.
5. If desired, drizzle honey over the top and sprinkle with nuts.
6. Cover and refrigerate until ready to enjoy.

Frozen Smoothie Packs

Frozen smoothie packs are a fantastic way to simplify your mornings. These colorful bags filled with fruits and veggies make it easy to whip up a nutritious drink in no time. Just grab a pack from the freezer, blend it up, and you’re good to go!

To create your smoothie packs, start by selecting your favorite fruits and vegetables. Common choices include spinach, kale, bananas, berries, and mango. Portion them into freezer bags, and don’t forget to add some extras like yogurt or protein powder if you like. This way, you have everything ready to blend.

When you’re ready to enjoy your smoothie, simply dump the contents of the bag into a blender, add your choice of liquid—like almond milk or coconut water—and blend until smooth. It’s a quick and easy way to get your daily servings of fruits and veggies!

Ingredients

• 1 cup spinach or kale
• 1 banana, sliced
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup mango chunks
• 1/2 cup yogurt (optional)
• 1 tablespoon protein powder (optional)
• 1 cup almond milk or coconut water (for blending)

Instructions

1. Prepare the Ingredients: Wash and chop your fruits and vegetables as needed.
2. Assemble the Packs: Place the spinach, banana, berries, and mango into freezer bags. If using yogurt or protein powder, add those as well.
3. Seal and Freeze: Remove as much air as possible from the bags, seal them, and place them in the freezer.
4. Blend: When you’re ready for a smoothie, take a pack out, pour it into a blender, add your liquid, and blend until smooth.
5. Enjoy: Pour into a glass and enjoy your delicious, healthy smoothie!