17 Easy Meal Prep Ideas for Busy Weekdays

The weekdays often come with a packed schedule, leaving little time to prepare meals from scratch. Between work, meetings, and family commitments, cooking can feel like a chore. Meal prepping is the perfect solution to this problem, allowing you to enjoy homemade meals without the hassle. When you plan ahead, you eliminate the stress of figuring out meals last minute. These meals can help keep you on track during your busy days and give you more time for what really matters.

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Chicken and Veggie Stir-Fry

This meal should be prepared at the start of the week, preferably on Sunday, to save time during busy weekdays. The combination of lean chicken and mixed vegetables makes for a nutritious and filling meal. Stir-fries are quick to make and only require a few ingredients, which makes them perfect for busy schedules. This meal can easily be stored in the fridge for 3–4 days, keeping it fresh and ready to go. It is also a great option for those looking to add more protein and veggies into their diet.

You will need 2 boneless, skinless chicken breasts, 2 cups of mixed vegetables (broccoli, carrots, bell peppers), 2 tablespoons of olive oil, 1 tablespoon of soy sauce, 1 tablespoon of garlic powder, and 1 teaspoon of ginger powder.

Cut the chicken into bite-sized pieces and season it with garlic powder and ginger powder. Heat olive oil in a pan and sauté the chicken until cooked through. Add the mixed vegetables to the pan and stir-fry for another 5–7 minutes until they are tender. Drizzle with soy sauce and mix well. Allow the meal to cool before storing it in meal prep containers.

Quinoa Salad with Grilled Chicken

Prepare this meal ahead of time and store it in individual containers for a healthy grab-and-go lunch. It is packed with protein and fiber, thanks to the quinoa and grilled chicken. This meal is easy to make in large batches and can be customized with your favorite veggies or dressing. Quinoa is also a great substitute for rice, offering more nutrients. You can enjoy this salad for up to 4 days, and it works perfectly for both lunch and dinner.

For this salad, you will need 1 cup of quinoa, 2 grilled chicken breasts (sliced), 1 cup of cherry tomatoes (halved), 1 cucumber (diced), 2 tablespoons of olive oil, and salt and pepper to taste.

Start by cooking the quinoa according to the package instructions and let it cool. Grill the chicken breasts and slice them into thin pieces. Combine the quinoa, chicken, tomatoes, and cucumber in a large bowl. Drizzle with olive oil, season with salt and pepper, and mix well before storing it in containers.

Egg Muffins

Egg muffins are a great meal prep idea, as they can be made in bulk and stored in the fridge for several days. These protein-packed muffins can be eaten for breakfast or as a snack. Preparing them ahead of time is easy, as you can simply whisk eggs with veggies and bake them in a muffin tin. They are portable, making them an ideal choice for mornings when you are in a rush. With endless flavor combinations, you can mix and match your favorite ingredients.

You will need 6 large eggs, 1 cup of spinach (chopped), ½ cup of bell pepper (diced), ½ cup of shredded cheese, and salt and pepper to taste.

Preheat the oven to 350 degrees F (175 degrees C). In a bowl, whisk together the eggs, salt, and pepper. Add the chopped spinach, bell pepper, and shredded cheese to the egg mixture and pour the mixture into a greased muffin tin. Bake for 15–20 minutes until set, and allow them to cool before storing them in the fridge.

Turkey Meatballs with Zucchini Noodles

This meal should be prepared ahead of time, ideally on Sunday, to ensure you have a quick and satisfying dinner ready during the week. Turkey meatballs are lean and full of protein, making them a great alternative to beef. Paired with zucchini noodles, this dish is light yet filling, and it is perfect for anyone following a low-carb diet. The meatballs can be made in large batches and kept in the fridge for up to 4 days. This dish offers a healthy and tasty option with minimal prep time.

For this meal, you will need 1 lb of ground turkey, 1 egg, ½ cup of breadcrumbs, 1 zucchini (spiralized), 1 tablespoon of olive oil, and salt and pepper to taste.

Preheat the oven to 375 degrees F (190 degrees C). In a bowl, combine ground turkey, egg, breadcrumbs, salt, and pepper. Shape the mixture into meatballs and bake for 20 minutes. While the meatballs bake, sauté the zucchini noodles in olive oil for 3–5 minutes until tender. Serve the meatballs on top of the zucchini noodles and store in meal prep containers.

Sweet Potato and Black Bean Chili

This meal is perfect for making in bulk and storing for several days. The combination of sweet potatoes and black beans makes it hearty and filling, while also being easy on the stomach. Preparing this chili in a slow cooker or on the stovetop allows you to set it and forget it, leaving you with a flavorful dish ready to go. It is also great for meal prepping because it only gets better as it sits. You can enjoy it for 4–5 days, and it freezes well for future meals.

You will need 2 sweet potatoes (diced), 1 can of black beans (drained), 1 can of diced tomatoes, 1 onion (diced), 1 tablespoon of chili powder, and 2 cups of vegetable broth.

In a large pot or slow cooker, combine all ingredients. Cook on medium heat for 30 minutes on the stovetop or 2–3 hours in a slow cooker. Stir occasionally and adjust seasoning if necessary. Once cooked, store the chili in airtight containers for easy access throughout the week.

Salmon with Roasted Vegetables

Salmon with roasted vegetables is an excellent meal prep option, as it is easy to prepare and full of nutrients. It takes just 20–30 minutes to bake the salmon and vegetables, making it a quick and convenient meal to prepare. This meal provides a good balance of protein, healthy fats, and fiber. Salmon also holds up well in the fridge, so it is a great option for meal prepping. You can enjoy this meal for up to 3 days after preparation.

For this meal, you will need 2 salmon fillets, 1 cup of broccoli florets, 1 cup of cherry tomatoes, a sweet potato, 1 tablespoon of olive oil, and lemon wedges for garnish.

Preheat the oven to 400 degrees F (200 degrees C). Place the salmon fillets and vegetables on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in the oven for 20 minutes or until the salmon is cooked through. Garnish with lemon wedges and store in meal prep containers.

Chicken Caesar Salad Wraps

These wraps are a great meal prep option, as they are quick to assemble and easy to pack for lunch. By using grilled chicken, a low-calorie dressing, and fresh vegetables, you can enjoy a tasty meal without all the extra calories. The wraps are portable and easy to carry, making them perfect for busy workdays. Prepare the ingredients ahead of time and assemble the wraps the night before or the morning of. They can be stored for up to 2–3 days in the fridge.

For this recipe, you will need 2 grilled chicken breasts (sliced), 2 whole wheat wraps, 1 cup of romaine lettuce (chopped), 2 tablespoons of light Caesar dressing, and ¼ cup of shredded Parmesan cheese.

Lay the wraps flat and layer with lettuce, chicken, and Parmesan. Drizzle with Caesar dressing and fold the wrap tightly. Store the wraps in parchment paper or plastic wrap for easy transport and keep in the fridge for up to 3 days.

Beef and Vegetable Stir-Fry

Beef stir-fry is another great option for meal prepping because it is quick to make and packed with protein. This meal can be prepared on the weekend and stored in the fridge for several days. It offers a balance of lean beef and vegetables, making it a well-rounded option for lunch or dinner. Stir-fry meals are easily customizable with your favorite vegetables and sauces. They are also easy to reheat, keeping their flavor intact.

For this meal, you will need 1 lb of lean beef (sliced thin), 2 cups of bell peppers (sliced), 1 onion (sliced), 2 tablespoons of soy sauce, and 1 tablespoon of sesame oil.

Heat sesame oil in a pan and cook the beef until browned. Add the vegetables to the pan and stir-fry for 5–7 minutes. Drizzle with soy sauce, mix everything together, and let the meal cool before storing in containers.

Vegetarian Buddha Bowl

A Buddha bowl is perfect for meal prepping as it is packed with a variety of healthy ingredients and can be made in bulk. You can prepare this meal ahead of time and enjoy it throughout the week. The combination of grains, vegetables, and a protein source makes this a complete meal. It is also versatile and can be customized with your favorite ingredients. The bowl can be stored in the fridge for up to 4 days.

You will need 1 cup of quinoa, 1 cup of roasted sweet potato, ½ cup of chickpeas, 2 tablespoons of tahini, and 1 cup of spinach.

Cook the quinoa according to the package instructions. Roast the sweet potatoes in the oven at 400 degrees F (200 degrees C) for 20 minutes. Combine all ingredients in a bowl, drizzle with tahini, mix well, and store in individual containers for easy access.

Spaghetti Squash with Marinara Sauce

This meal is a great low-carb alternative to traditional pasta, using spaghetti squash as a base. Prepare the squash ahead of time by roasting it and storing it in containers. Pair it with marinara sauce and vegetables for a healthy, filling meal. The dish can be reheated and enjoyed throughout the week, making it ideal for meal prep. It is an easy-to-make meal that can be customized with your favorite toppings.

For this meal, you will need 1 medium spaghetti squash, 1 cup of marinara sauce, 1 tablespoon of olive oil, 1 teaspoon of garlic powder, and fresh basil for garnish.

Roast the spaghetti squash in the oven at 400 degrees F (200 degrees C) for 30–40 minutes. Scrape the inside of the squash to create spaghetti-like strands. Heat marinara sauce in a pan and add it to the squash. Garnish with basil and store in meal prep containers.

Couscous and Roasted Chickpea Salad

Prepare this meal in advance by roasting chickpeas and cooking couscous, making it a filling and satisfying option. This salad offers a good amount of fiber and protein, thanks to the chickpeas and couscous. It is a light meal that can be enjoyed both warm or cold, making it versatile. Preparing this salad ahead of time helps to eliminate the need for cooking each day. You can store it in the fridge for up to 4 days.

Prepare 1 cup of couscous, 1 can of chickpeas (drained), 1 tablespoon of olive oil, 1 teaspoon of cumin, and 1 cup of cucumber (diced).

Cook the couscous according to package instructions and set aside. Roast the chickpeas in the oven at 400 degrees F (200 degrees C) for 25 minutes, seasoned with olive oil and cumin. In a bowl, combine the couscous, chickpeas, and cucumber, stir well, and store in meal prep containers.

Chickpea and Spinach Curry

This dish can be prepared on the weekend and stored for several days, offering a flavorful and filling meal. The combination of chickpeas, spinach, and curry spices makes this meal a hearty vegetarian option. It is simple to make and full of protein, making it a great lunch or dinner. It can be served over rice or with naan for a complete meal. The curry gets even better as it sits, making it perfect for meal prepping.

For this meal, you will need 1 can of chickpeas (drained), 2 cups of spinach, 1 can of diced tomatoes, 1 tablespoon of curry powder, and 1 tablespoon of olive oil.

Heat olive oil in a pan and add chickpeas, spinach, and diced tomatoes. Stir in curry powder and let simmer for 10 minutes. Serve over rice or with naan. Store in containers for up to 4 days.

Grilled Shrimp Tacos

Shrimp tacos are an easy meal prep option, as the shrimp cooks quickly and can be stored in the fridge for several days. This meal is light and full of flavor, offering a healthy alternative to heavier meals. Preparing the shrimp in advance makes it easy to assemble the tacos when you are ready to eat. You can customize the toppings based on your preferences, making it a versatile meal. This dish can be enjoyed for both lunch and dinner.

Prepare 1 lb of shrimp (peeled and deveined), 1 tablespoon of lime juice, 1 teaspoon of chili powder, 8 small corn tortillas, and 1 cup of shredded cabbage.

Toss the shrimp with lime juice and chili powder. Grill the shrimp for 2–3 minutes on each side. Assemble the tacos with shrimp, shredded cabbage, and any other toppings you prefer. Store the shrimp and tortillas separately in containers.

Chicken Fajita Bowls

These chicken fajita bowls can be prepared ahead of time and stored in containers for a quick and satisfying meal. With seasoned chicken, peppers, and onions, this dish is full of flavor. The meal is easy to make and perfect for meal prepping as it only takes about 30 minutes to prepare. It can be served with rice, or on its own for a lower-carb option. The ingredients stay fresh for several days, making it a reliable choice for busy weekdays.

For this meal, you will need 2 boneless chicken breasts, 1 bell pepper (sliced), 1 onion (sliced), 2 tablespoons of fajita seasoning, and 1 cup of cooked rice.

Slice the chicken, bell pepper, and onion. Sauté the chicken and vegetables with fajita seasoning until cooked through. Serve with rice or in a bowl, and store in containers for up to 4 days.

Vegetarian Tofu Stir-Fry

This tofu stir-fry is an excellent vegetarian option that can be prepared in advance. It is full of protein from the tofu and fiber from the vegetables. Stir-fry meals are easy to prepare and can be customized with your favorite ingredients. This dish holds up well in the fridge and is perfect for those looking for a quick meal on busy days. You can enjoy it for up to 3–4 days.

For this meal, you will need 1 block of firm tofu (pressed), 2 cups of mixed vegetables, 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 1 teaspoon of garlic powder.

Cube the tofu and sauté it in sesame oil until golden. Add the mixed vegetables and stir-fry for 5–7 minutes. Drizzle with soy sauce and garlic powder, and let cool before storing in containers.

Pasta Primavera

Pasta primavera is an easy-to-make meal that you can prepare ahead of time. It combines pasta with fresh vegetables for a filling and balanced dish. The meal can be prepped in 30 minutes and stored in the fridge for up to 4 days. It is perfect for both lunch and dinner, and the vegetables can be customized based on what is in season. This dish is both nutritious and easy to make.

You will need 2 cups of cooked pasta, 1 cup of cherry tomatoes (halved), 1 cup of zucchini (diced), 2 tablespoons of olive oil, and 1 teaspoon of Italian seasoning.

Cook the pasta according to package instructions. Sauté the zucchini and cherry tomatoes in olive oil. Mix the pasta with the sautéed vegetables and Italian seasoning, and store in meal prep containers.

Pulled Pork with Coleslaw

This pulled pork is a great meal prep option that requires little effort and can be cooked in a slow cooker. Once the pork is cooked, it can be shredded and stored for several days. The combination of tender pulled pork and crunchy coleslaw makes this meal a fan favorite. It can be served on its own or in a sandwich. This dish is perfect for busy weekdays when you need a filling meal in a hurry.

For this dish, you will need 1 lb of pork shoulder, 1 cup of barbecue sauce, 1 cup of coleslaw mix, 2 tablespoons of mayonnaise, and 1 teaspoon of apple cider vinegar.

Slow-cook the pork shoulder with barbecue sauce for 6 hours. Shred the pork once cooked. Mix the coleslaw mix with mayonnaise and vinegar, serve the pulled pork with coleslaw, and store in containers for later.

When life gets busy, meal prepping is a game-changer for staying on track with your health goals. These simple meal prep ideas make it easy to enjoy wholesome meals without spending hours in the kitchen. Take control of your weekdays and enjoy more time for what matters most.

This article originally appeared on Avocadu.