15 Easy Weekday Meal Prep Ideas

Finding time to cook during a busy week can be tough, but meal prepping is a simple way to keep delicious and healthy food readily available. Here are 15 easy meal prep ideas that’ll help you save time and effort while still enjoying tasty meals throughout the week. Let’s make weeknight dinners a breeze!

Overnight Oats with Berries

Overnight oats are a fantastic way to kickstart your day. They are simple to prepare and can be customized to fit your taste. In the image, you can see a beautiful jar filled with layers of creamy oats, fresh blueberries, and vibrant raspberries. The honey drizzled on top adds a touch of sweetness, making it not just nutritious but also delicious.

This meal is perfect for busy weekdays. You can prepare it the night before and grab it on your way out the door. The combination of oats and berries provides a great balance of fiber and antioxidants, keeping you full and energized.

To make your own overnight oats, you’ll need just a few ingredients. It’s a fun recipe to experiment with, so feel free to mix and match your favorite fruits and toppings!

Chicken Stir-Fry with Vegetables

Chicken stir-fry is a fantastic option for busy weekdays. It’s quick, colorful, and packed with nutrients. The image shows a vibrant mix of chicken pieces and fresh vegetables like broccoli and bell peppers sizzling in a pan. This dish not only looks appealing but also offers a delightful crunch and flavor.

To make this meal prep easy, you can chop your veggies ahead of time. Use a mix of your favorites, like red, yellow, and green bell peppers, along with broccoli for that extra crunch. The chicken cooks quickly, making this a perfect weeknight dinner.

Pair it with rice or noodles for a complete meal. You can also customize the sauce to your liking, whether you prefer soy sauce, teriyaki, or a spicy kick. This dish is sure to become a staple in your meal prep routine!

Ingredients

• 1 pound chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons vegetable oil
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1/4 cup soy sauce
• 1 tablespoon cornstarch (optional, for thickening)
• Salt and pepper to taste

Instructions

1. Heat the vegetable oil in a large pan over medium-high heat.
2. Add the chicken pieces and cook until browned, about 5-7 minutes.
3. Stir in the garlic and ginger, cooking for another minute until fragrant.
4. Add the broccoli and bell peppers, stirring frequently for about 3-4 minutes until they are tender-crisp.
5. Pour in the soy sauce and mix well. If using cornstarch, mix it with a little water and add it to the pan to thicken the sauce.
6. Season with salt and pepper to taste. Serve hot over rice or noodles.

Lentil Soup with Carrots and Celery

Lentil soup is a cozy dish that warms you from the inside out. This version features vibrant carrots and crunchy celery, adding both flavor and nutrition. The rich broth, combined with the earthy lentils, creates a satisfying meal that’s perfect for any day of the week.

Making lentil soup is simple and quick. You can prepare a big batch on the weekend and enjoy it throughout the week. It pairs wonderfully with crusty bread, making it a complete meal. Plus, it’s budget-friendly, which is always a bonus!

Here’s how to whip up this delicious lentil soup:

Ingredients

• 1 cup lentils, rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon thyme
• 1 teaspoon cumin
• Salt and pepper to taste
• Olive oil for sautéing

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft.
2. Add the diced carrots and celery, cooking for another 5 minutes.
3. Stir in the rinsed lentils, diced tomatoes, vegetable broth, thyme, and cumin. Bring to a boil.
4. Reduce heat and let it simmer for about 30 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste. Serve hot, with a slice of crusty bread on the side.

Shrimp Tacos with Mango Salsa

These shrimp tacos are a quick and tasty option for busy weeknights. The combination of juicy shrimp and fresh mango salsa makes for a delightful meal. The vibrant colors of the mango, red bell pepper, and cilantro create a feast for the eyes, while the lime adds a zesty kick.

To prepare, simply sauté the shrimp until they are pink and tender. Meanwhile, chop up some mango, red bell pepper, and cilantro for the salsa. Serve everything in warm tortillas, and you have a delicious meal ready in no time!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• Salt and pepper to taste
• 4 small tortillas
• 1 ripe mango, diced
• 1 red bell pepper, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime

Instructions

1. Heat olive oil in a pan over medium heat. Add shrimp, chili powder, salt, and pepper. Cook for 3-4 minutes until shrimp are pink and cooked through.
2. In a bowl, combine diced mango, red bell pepper, cilantro, and lime juice. Mix well to create the salsa.
3. Warm tortillas in a separate pan or microwave.
4. Assemble tacos by placing shrimp and mango salsa in each tortilla.
5. Serve immediately and enjoy your tasty shrimp tacos!

Turkey and Spinach Stuffed Peppers

Turkey and spinach stuffed peppers are a fantastic option for meal prep. They are colorful, nutritious, and packed with flavor. The vibrant yellow and orange peppers are not just eye-catching; they also provide a sweet crunch that complements the savory filling.

To make these stuffed peppers, you start by cooking ground turkey and mixing it with fresh spinach. This combination not only adds protein but also boosts the dish with essential vitamins. The peppers are then filled with this mixture and baked until tender, allowing all the flavors to meld together.

This dish is great for busy weekdays. You can prep them in advance and simply reheat when you’re ready to eat. They make for a satisfying lunch or dinner option that keeps well in the fridge.

Ingredients

• 4 large bell peppers (yellow, orange, or red)
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked quinoa or rice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup shredded cheese (optional)

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 skillet over medium heat, cook the ground turkey until browned. Add the chopped spinach and cook until wilted.
4. Mix in the cooked quinoa or rice, garlic powder, onion powder, salt, and pepper. Stir until well combined.
5. Stuff each pepper with the turkey and spinach mixture. If desired, top with shredded cheese.
6. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
7. Let cool slightly before serving. Enjoy your healthy and delicious meal prep!

Zucchini Noodles with Pesto

Zucchini noodles, often called “zoodles,” are a fantastic way to enjoy a lighter version of your favorite pasta dishes. They are fresh, vibrant, and pair perfectly with a rich pesto sauce. This meal is not just quick to prepare but also packed with nutrients, making it a great choice for busy weekdays.

The image shows a delightful plate of zucchini noodles topped with a luscious green pesto and sprinkled with pine nuts. The colors are bright and inviting, making it hard to resist. This dish is not only visually appealing but also incredibly satisfying.

Making zucchini noodles is simple. You can use a spiralizer or a vegetable peeler to create long, thin strands. Toss them with homemade or store-bought pesto, and you have a meal ready in minutes. It’s a great way to sneak in some veggies while enjoying a classic flavor.

Ingredients

• 2 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions

1. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan, and garlic. Pulse until finely chopped. With the processor running, slowly add olive oil until the mixture is smooth. Season with salt and pepper.
2. Prepare the Zoodles: Using a spiralizer, create noodles from the zucchinis. If you don’t have one, a vegetable peeler can also work to create thin strips.
3. Combine: In a large bowl, toss the zucchini noodles with the pesto until well coated.
4. Serve: Plate the zoodles and sprinkle with extra pine nuts and Parmesan if desired. Enjoy your fresh and healthy meal!

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is a perfect choice for meal prep. It’s colorful, nutritious, and super easy to make. The combination of quinoa and black beans provides a great source of protein and fiber. Plus, it’s packed with fresh veggies that add crunch and flavor.

In the image, you can see a vibrant bowl of quinoa mixed with black beans, diced tomatoes, and green bell peppers. Topped with slices of creamy avocado and fresh cilantro, it looks as good as it tastes! This salad can be enjoyed on its own or as a side dish.

Making this salad is simple. Just cook the quinoa, mix in the black beans and veggies, and toss with your favorite dressing. It’s a great option for busy weekdays, as you can prepare it in advance and store it in the fridge.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup diced tomatoes
• 1 cup diced green bell pepper
• 1 avocado, sliced
• 1/4 cup chopped fresh cilantro
• 1 lime, juiced
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until water is absorbed. Fluff with a fork and let it cool.
2. Mix the Ingredients: In a large bowl, combine the cooled quinoa, black beans, diced tomatoes, and green bell pepper. Stir gently to mix.
3. Add Dressing: Squeeze lime juice over the salad and season with salt and pepper. Toss everything together until well combined.
4. Serve: Top with avocado slices and fresh cilantro before serving. Enjoy it right away or store it in the fridge for later!

Mediterranean Chickpea Bowl

The Mediterranean Chickpea Bowl is a colorful and nutritious dish that brings together fresh ingredients and bold flavors. This bowl features chickpeas, which are packed with protein and fiber, making it a satisfying meal for any day of the week. The vibrant mix of cherry tomatoes, cucumbers, and feta cheese adds a refreshing crunch and a creamy texture that complements the chickpeas perfectly.

To prepare this dish, simply combine cooked chickpeas with diced cucumbers, halved cherry tomatoes, and crumbled feta cheese. A sprinkle of fresh herbs like parsley or cilantro enhances the flavor and gives it a lovely aroma. You can also drizzle some olive oil and lemon juice for a zesty finish.

This bowl is not only easy to make, but it’s also versatile. You can customize it by adding your favorite veggies or grains. Serve it as a main dish or a side, and enjoy a taste of the Mediterranean right at home!

Ingredients

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

Instructions

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, and feta cheese.
2. Add the chopped parsley or cilantro, olive oil, and lemon juice. Season with salt and pepper.
3. Toss everything together until well mixed.
4. Serve immediately or refrigerate for later. Enjoy your Mediterranean Chickpea Bowl!

Vegetable Fried Rice

Vegetable fried rice is a fantastic option for meal prep. It’s colorful, tasty, and packed with nutrients. You can whip it up in no time, making it perfect for busy weekdays. The image shows a bowl filled with fluffy rice, vibrant bell peppers, and a sunny-side-up egg on top. This dish not only looks appealing but also offers a delightful mix of flavors.

Using leftover rice is a great tip for this recipe. It helps to achieve that perfect texture. You can customize it with your favorite veggies, making it versatile and fun. Whether you prefer carrots, peas, or green beans, feel free to mix and match!

Let’s get cooking!

Egg Muffins with Spinach and Feta

Egg muffins are a fantastic option for meal prep. They are easy to make, packed with protein, and perfect for busy mornings. The combination of spinach and feta adds a delicious twist to these muffins. They are colorful, fluffy, and can be customized with your favorite ingredients.

These muffins are not only tasty but also healthy. Spinach is rich in vitamins, while feta cheese provides a nice creamy texture. You can enjoy them warm or cold, making them a versatile choice for any meal of the day.

Making egg muffins is simple. Just whisk some eggs, mix in your ingredients, and bake. They store well in the fridge, so you can prepare a batch at the start of the week and grab them as needed.

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder (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 garlic powder until well combined.
3. Stir in the chopped spinach and crumbled feta.
4. Pour the egg 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 from the tin. Enjoy warm or store in the fridge for later!

Chickpea Curry with Rice

Chickpea curry is a fantastic choice for a quick and satisfying meal. This dish is not only delicious but also packed with nutrients. The warm, spicy flavors of the curry pair perfectly with fluffy rice, making it a comforting option for any day of the week.

The image shows a vibrant bowl of chickpea curry, featuring tender chickpeas swimming in a rich, orange sauce. The curry is garnished with fresh cilantro, adding a pop of color and freshness. Next to the curry, you can see a generous serving of fluffy white rice, ready to soak up all that flavorful sauce.

This meal is perfect for meal prep. You can make a big batch and store it in the fridge for easy lunches or dinners throughout the week. Plus, it’s vegan and gluten-free, making it suitable for a variety of diets.

Ingredients

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

Instructions

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

Caprese Pasta Salad

Caprese Pasta Salad is a fresh and vibrant dish that combines the classic flavors of a Caprese salad with pasta. This meal is perfect for busy weekdays, as it’s quick to prepare and can be enjoyed cold or at room temperature. The bright red tomatoes, creamy mozzarella, and fragrant basil create a colorful and appetizing presentation.

This salad is not only visually appealing but also packed with flavor. The juicy tomatoes provide a burst of sweetness, while the mozzarella adds a rich creaminess. Fresh basil leaves bring a refreshing aroma that ties everything together. Tossed in a light dressing, this dish is a delightful option for lunch or dinner.

Making this salad is simple. Just cook your favorite pasta, chop up some tomatoes, and mix in mozzarella balls and basil. Drizzle with olive oil and balsamic vinegar for an extra kick. It’s a great way to use up leftover ingredients and can be customized to suit your taste.

Ingredients

• 8 ounces pasta (your choice)
• 1 cup cherry tomatoes, halved
• 8 ounces mozzarella balls (bocconcini)
• 1/4 cup fresh basil leaves
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

Instructions

1. Cook the Pasta: Boil water in a large pot. Add pasta and cook according to package instructions. Drain and let cool.
2. Prepare the Ingredients: In a large bowl, combine halved cherry tomatoes, mozzarella balls, and fresh basil leaves.
3. Mix the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
4. Combine: Add the cooled pasta to the bowl with tomatoes and mozzarella. Pour the dressing over and toss gently to combine.
5. Serve: Enjoy immediately or refrigerate for later. This salad tastes even better after the flavors meld together!

Baked Salmon with Asparagus

Baked salmon with asparagus is a fantastic choice for a quick and healthy weekday meal. This dish is not only easy to prepare but also packed with nutrients. The vibrant colors of the salmon and fresh asparagus make it visually appealing, and the flavors are simply delightful.

To make this meal, you’ll need fresh salmon fillets, asparagus, lemon, and some basic seasonings. The salmon is rich in omega-3 fatty acids, while asparagus adds fiber and vitamins. Together, they create a balanced meal that’s satisfying and delicious.

Cooking is straightforward. You’ll season the salmon and asparagus, then bake them together until the salmon is flaky and the asparagus is tender. This method keeps everything juicy and flavorful.

Serve with a slice of lemon to brighten up the dish. It’s perfect for meal prep as you can easily store leftovers for lunch the next day!

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the salmon fillets and asparagus. Drizzle olive oil over both, and season with salt and pepper.
3. Place lemon slices on top of the salmon.
4. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Garnish with fresh herbs before serving. Enjoy your healthy meal!

Beef and Broccoli Stir-Fry

Beef and broccoli stir-fry is a classic dish that brings together tender beef and crisp broccoli in a savory sauce. This meal is not only quick to prepare but also packed with flavor and nutrients. The vibrant colors of the broccoli and bell peppers make it visually appealing, while the steam rising from the pan adds to the mouthwatering experience.

This dish is perfect for busy weekdays. It can be made in under 30 minutes, making it a fantastic option for meal prep. You can easily double the recipe to have leftovers for lunch the next day. Plus, it’s a great way to sneak in some veggies!

To make this dish, you’ll need some simple ingredients that are likely already in your pantry. The combination of soy sauce, garlic, and ginger gives the beef a delicious marinade. The broccoli adds a nice crunch, while the bell peppers bring sweetness to the mix.

Ingredients

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

Instructions

1. Marinate the Beef: In a bowl, combine sliced beef with soy sauce, oyster sauce, garlic, and ginger. Let it sit for about 15 minutes.
2. Heat the Pan: In a large skillet or wok, heat vegetable oil over medium-high heat.
3. Cook the Beef: Add the marinated beef to the pan and stir-fry for about 3-4 minutes until browned. Remove from the pan and set aside.
4. Add the Veggies: In the same pan, add broccoli and bell peppers. Stir-fry for about 5 minutes until they are tender-crisp.
5. Combine: Return the beef to the pan, mix everything well, and cook for another 2 minutes. Season with salt and pepper to taste.
6. Serve: Serve the stir-fry over cooked rice and enjoy!

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a fantastic choice for a quick and healthy meal. These tacos are colorful and packed with flavor. The combination of sweet potatoes and black beans creates a satisfying filling that everyone will love.

To make these tacos, start by roasting diced sweet potatoes until they are tender and slightly caramelized. This brings out their natural sweetness. While the sweet potatoes are roasting, you can prepare the black beans. Simply rinse and heat them up with some spices for extra flavor.

Once everything is ready, warm up some tortillas. Fill them with the sweet potato and black bean mixture, and top with fresh cilantro, avocado slices, and a squeeze of lime. This meal is not just delicious; it’s also nutritious and perfect for meal prep!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 8 small tortillas
• 1 avocado, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for about 25-30 minutes, or until tender.
4. While the sweet potatoes are roasting, heat the black beans in a small pot over medium heat, adding a pinch of salt and pepper.
5. Warm the tortillas in a skillet or microwave.
6. Assemble the tacos by adding the sweet potato and black bean mixture to each tortilla.
7. Top with avocado slices and fresh cilantro. Serve with lime wedges on the side.