Life can get pretty hectic during the week, with work, school, family responsibilities, and everything else that comes with being an adult. With so much on our plates, it can be easy to fall into the trap of grabbing fast food or ordering takeout every night for dinner. But fear not, my friends, because there is a better way: meal prep.
Meal prep is the practice of preparing meals in advance so that you have delicious, nutritious food ready to go when you’re too busy to cook. Not only does meal prep save you time during the week, but it can also save you money and help you make healthier choices. Plus, there’s something incredibly satisfying about opening the fridge and seeing a week’s worth of meals just waiting to be enjoyed.
If you’re new to meal prep or just looking for some fresh ideas, I’ve got you covered. Here are some easy and delicious meal prep ideas for busy weekdays that will have you feeling like a culinary rock star in no time.
1. Mason Jar Salads
Mason jar salads are a meal prep staple for a reason – they’re easy to make, portable, and endlessly customizable. Start with a base of greens like spinach or arugula, then layer on your favorite veggies, proteins, and dressings. Think roasted chicken, cherry tomatoes, cucumbers, and a balsamic vinaigrette, or grilled tofu, bell peppers, black beans, and a cilantro lime dressing. The possibilities are endless! Simply pack your mason jar salads in the fridge, grab one on your way out the door in the morning, and enjoy a fresh, healthy lunch without any effort.
2. Sheet Pan Dinners
Sheet pan dinners are a busy weeknight cook’s best friend. Simply toss your protein (chicken, salmon, tofu – whatever you like) and veggies with some olive oil, salt, and spices, spread them out on a baking sheet, and roast in the oven until everything is cooked through and golden brown. Not only are sheet pan dinners easy to make, but they also require minimal cleanup – just toss the sheet pan in the dishwasher and you’re done. Plus, they’re endlessly customizable. Try a Mediterranean-inspired sheet pan dinner with chicken thighs, cherry tomatoes, olives, and feta cheese, or a Tex-Mex version with shrimp, bell peppers, onions, and a squeeze of lime.
3. Overnight Oats
Overnight oats are the ultimate grab-and-go breakfast for busy mornings. Simply mix rolled oats with milk (dairy or non-dairy), yogurt, chia seeds, and your favorite sweetener in a mason jar or Tupperware container, then let it sit in the fridge overnight. In the morning, top your oats with fresh fruit, nuts, seeds, or nut butter, and you’ve got a delicious, filling breakfast that will keep you fueled until lunchtime. Experiment with different flavor combinations like chocolate peanut butter, cinnamon apple, or coconut mango – the possibilities are endless!
4. Stuffed Peppers
Stuffed peppers are a meal prep classic for a reason – they’re easy to make, hearty, and delicious. Simply cut the tops off bell peppers and remove the seeds, then stuff them with a mixture of cooked grains (like rice or quinoa), protein (such as ground turkey or tofu), veggies, and cheese. Bake the stuffed peppers in the oven until the peppers are tender and the filling is bubbly, then let them cool before storing in the fridge. When you’re ready to eat, just heat up a stuffed pepper in the microwave or oven for a quick and satisfying meal.
5. Veggie Stir-Fry
Stir-fries are a great way to use up leftover veggies in your fridge and make a quick and easy meal. Simply chop up your favorite veggies (bell peppers, broccoli, carrots, snap peas – whatever you have on hand), protein (tofu, shrimp, chicken, beef), and aromatics (garlic, ginger, scallions), then stir-fry everything together in a hot pan with a splash of soy sauce or teriyaki sauce. Serve your veggie stir-fry over rice or noodles for a complete meal that comes together in minutes. To make meal prep even easier, you can chop all your veggies and marinate your protein in advance so that all you have to do is cook everything when you’re ready to eat.
6. Egg Muffins
Egg muffins are a versatile and portable breakfast option that can be made in advance and stored in the fridge for a quick and easy morning meal. Simply whisk together eggs, milk, cheese, and your favorite mix-ins (like spinach, mushrooms, bacon, or peppers), then pour the mixture into a muffin tin and bake in the oven until the muffins are set and golden brown. Egg muffins are great on their own or served with a side of toast or fruit for a balanced breakfast that will keep you satisfied until lunchtime. Plus, they’re easy to customize with different ingredients, so you’ll never get bored.
Meal prep doesn’t have to be complicated or time-consuming – with a little planning and creativity, you can have delicious, nutritious meals ready to go all week long. So grab your favorite recipes, clear out some space in your fridge, and get prepping! Your future self will thank you when you’re enjoying a home-cooked meal instead of settling for yet another takeout container. Meal prep for the win!