Meal prepping on the weekends saves so much time during the busy weekdays. When your meals are already made, you won’t have to worry about what’s for dinner or make extra trips to the grocery store. Here are 12 simple, healthy recipes to get you started with meal prep.
The key to meal prep is keeping things simple. Baked chicken thighs, a whole grain like farro or brown rice, and a green veggie like broccoli are a perfect combo. Season the chicken with salt, pepper, and the fresh or dried herbs of your choice. Spread on a sheet pan and bake at 400 F until the chicken reaches 165 F internally. Cook the grains according to package directions. For extra flavor, toss the cooked broccoli with olive oil, garlic, and lemon juice. Portion into containers and you’ve got dinner for a few nights.
A frittata is a great way to use up leftovers and vegetables that are languishing in your crisper drawer. Whip 8-10 eggs and pour into a skillet over medium heat. Add in 1 to 2 cups of fillings such as diced bell peppers, spinach, tomatoes, cheese, and cooked meat or beans. Gently push the fillings into the eggs as the frittata cooks. Once the bottom is set, place under a preheated broiler for 2 to 3 minutes until the eggs are completely set. Let cool, then cut into wedges. Enjoy warm or at room temperature.
Pasta salad holds up well for meal prep and is endlessly versatile based on your tastes and what you have on hand. Cook 1 pound of your favorite pasta, then toss with vegetables such as bell peppers, cucumbers, and cherry tomatoes, a protein such as chickpeas or shredded chicken, and a tangy vinaigrette. Chill before serving or storing in the refrigerator.
Red lentil curry simmered with coconut milk is a vegetarian meal prep win. Sauté onions, garlic, and spices like cumin, coriander and turmeric, then add red lentils, coconut milk and broth. Simmer until lentils are tender, about 15 to 20 minutes. Season with salt and lime juice. Serve over rice or with naan bread. The curry can be stored in the refrigerator up to 1 week.
Meal prep doesn’t have to be complicated to be satisfying. Focus on simple, nutritious ingredients and recipes that you enjoy eating. Your future self will thank you for the time saved during busy weeks. With a little upfront work, you’ll have healthy, homemade meals ready to go.