12 February Meal Prep Ideas You Can Finish in One Hour for the Week

Meal prep in February can be simple, warm, and practical. These one hour recipes set you up with ready to grab breakfasts, lunches, and dinners that make the rest of the week feel easier. Pick a couple that match your schedule, then mix and match them for quick meals without extra cooking every day.

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Sheet Pan Lemon Garlic Chicken And Potatoes

This one pan dinner is cozy in cold weather and still tastes bright. You get juicy chicken, tender potatoes, and a little crisp on the edges, all in about an hour. It reheats well for quick dinners and lunch boxes.

You will need 2 pounds boneless skinless chicken thighs, 1 1/2 pounds baby potatoes halved, 2 tablespoons olive oil, 3 tablespoons lemon juice, 4 cloves garlic minced, 1 teaspoon dried oregano, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1 cup broccoli florets optional. Prep time is about 15 minutes, and cook time is about 35 to 40 minutes.

Heat the oven to 425°F. Toss potatoes with 1 tablespoon oil, half the salt, and half the pepper, then spread on a sheet pan and roast 15 minutes. Stir together lemon juice, garlic, oregano, and the remaining oil, then coat chicken and place it on the pan, add broccoli if using, and roast 20 to 25 minutes until chicken reaches 165°F and potatoes are tender.

Slow Cooker Salsa Verde Chicken For Bowls And Tacos

This is the kind of prep that makes the week feel calm. The chicken cooks while you do other things, and the leftovers work in rice bowls, tacos, salads, and quesadillas. The sauce stays tasty even after a few days in the fridge.

You will need 2 pounds boneless skinless chicken breasts or thighs, 2 cups salsa verde, 1 teaspoon ground cumin, 1 teaspoon garlic powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. Optional add ins are 1 can 15 ounces drained white beans and 1 cup frozen corn. Prep time is about 10 minutes, and cook time is 3 to 4 hours on high or 6 to 7 hours on low.

Place chicken in the slow cooker and pour salsa verde over it, then sprinkle cumin, garlic powder, salt, and pepper. Cook until the chicken shreds easily, then shred it with two forks and stir it back into the sauce, add beans and corn for the last 20 minutes if using. Serve with cooked rice, shredded cabbage, and lime wedges, and store extra chicken with some sauce so it stays moist.

Turkey And Veggie Chili For Lunches All Week

Chili is a warm February lunch that travels well and tastes even better the next day. It is filling without being heavy, and you can stretch it with rice, cornbread, or baked potatoes. A pot on Sunday can cover several meals with almost no extra work.

You will need 1 tablespoon olive oil, 1 pound ground turkey, 1 chopped onion, 1 chopped bell pepper, 2 diced carrots, 3 cloves garlic minced, 2 tablespoons tomato paste, 1 can 28 ounces crushed tomatoes, 1 can 15 ounces kidney beans drained, 1 cup chicken broth, 2 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon salt, and 1/2 teaspoon black pepper. Prep time is about 15 minutes, and cook time is about 35 to 40 minutes.

Warm oil in a large pot and cook turkey with onion, pepper, and carrots for 8 to 10 minutes until the turkey is no longer pink. Stir in garlic and tomato paste for 1 minute, then add crushed tomatoes, beans, broth, and spices. Simmer 20 to 25 minutes, stir occasionally, then portion into containers and add toppings later like shredded cheese or chopped scallions.

Roasted Sausage And Winter Veggie Meal Prep Bowls

These bowls taste like a real dinner even when you reheat them at work. Sausage brings flavor fast, and winter vegetables roast into sweet, browned bites. Add rice or quinoa and you have a full meal with very little effort.

You will need 1 pound smoked sausage sliced, 1 large sweet potato in 3 4 inch cubes, 2 cups Brussels sprouts halved, 1 sliced red onion, 2 tablespoons olive oil, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1 teaspoon paprika. You will also need 3 cups cooked brown rice or quinoa. Prep time is about 15 minutes, and cook time is about 30 to 35 minutes.

Heat the oven to 425°F and line a sheet pan. Toss sweet potato, Brussels sprouts, onion, and sausage with oil, salt, pepper, and paprika, then spread in an even layer. Roast 25 to 30 minutes, stir once halfway through, then divide over rice in containers and add a small cup of mustard or a simple yogurt sauce on the side.

Big Batch Minestrone With Extra Greens

This soup is hearty, colorful, and easy to stretch across a busy week. It works for lunch or a light dinner, and it freezes well for later. The greens go in at the end so they stay bright and tender.

You will need 1 tablespoon olive oil, 1 chopped onion, 2 diced celery stalks, 2 diced carrots, 3 cloves garlic minced, 1 can 28 ounces diced tomatoes, 6 cups vegetable broth, 1 teaspoon Italian seasoning, 1 teaspoon salt, 1/2 teaspoon black pepper, 1 cup small pasta, 1 can 15 ounces cannellini beans drained, and 3 cups chopped spinach or kale. Prep time is about 15 minutes, and cook time is about 40 minutes.

Cook onion, celery, and carrots in oil for 8 minutes until softened. Add garlic for 1 minute, then add tomatoes, broth, seasoning, salt, and pepper and simmer 20 minutes. Stir in pasta and cook until tender, then stir in beans and greens for 2 to 3 minutes, cool slightly, and portion into containers.

Honey Soy Ground Turkey And Broccoli Rice Bowls

This tastes like takeout but it is quick to make in one pan. The sauce is sweet, savory, and good on rice, noodles, or steamed vegetables. It holds up well for reheating without drying out.

You will need 1 tablespoon oil, 1 pound ground turkey, 3 cups broccoli florets, 3 cloves garlic minced, 1 tablespoon grated ginger optional, 1/3 cup soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 teaspoon cornstarch mixed with 2 tablespoons water, and 3 cups cooked rice. Prep time is about 15 minutes, and cook time is about 15 to 20 minutes.

Cook turkey in a large skillet with oil for 6 to 8 minutes until browned, then add garlic and ginger for 30 seconds. Add broccoli with 1 4 cup water, cover, and steam 3 to 4 minutes until bright green. Stir in soy sauce, honey, and vinegar, then add the cornstarch slurry and simmer 1 to 2 minutes until the sauce thickens, then portion over rice.

Baked Ziti With Spinach And Ricotta

This is a classic meal prep dinner that feels comforting in February. It is easy to portion, and it reheats well without getting mushy. You can serve it with a bagged salad and be done.

You will need 12 ounces ziti or penne, 1 tablespoon olive oil, 1 pound Italian sausage or ground beef optional, 3 cups marinara sauce, 1 cup ricotta, 2 cups shredded mozzarella, 1/2 cup grated Parmesan, 3 cups baby spinach, 1 teaspoon salt, and 1/2 teaspoon black pepper. Prep time is about 20 minutes, and bake time is about 25 to 30 minutes.

Heat the oven to 375°F and cook pasta 2 minutes less than the package says, then drain. Brown sausage in oil if using, then stir in marinara, spinach, salt, and pepper until spinach wilts. Mix pasta with sauce, spoon into a baking dish, dollop ricotta over the top, sprinkle mozzarella and Parmesan, then bake 25 minutes until bubbling, rest 10 minutes, and portion.

Tuna Pasta Salad With Peas And Crunchy Celery

This is a cold lunch that feels fresh when the week is dragging. It is quick to make, easy to pack, and does not need reheating. The peas add sweetness and the celery keeps it crisp.

You will need 12 ounces pasta shells or rotini, 2 cans tuna 5 ounces each drained, 1 cup frozen peas thawed, 2 celery stalks diced, 1/3 cup mayonnaise, 1/4 cup plain yogurt optional, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon salt, and 1/2 teaspoon black pepper. Prep time is about 20 minutes, and chill time is about 20 minutes.

Cook pasta until just tender, rinse under cold water, and drain well. Stir together mayonnaise, yogurt, lemon juice, mustard, salt, and pepper, then fold in tuna, peas, celery, and pasta. Chill at least 20 minutes, then portion into containers and add chopped pickles or a sprinkle of paprika if you want more flavor.

Egg Muffin Cups With Ham And Cheddar

These are a fast breakfast that you can grab on the way out the door. They reheat in about 30 seconds and still taste like real food. You can change the fillings based on what you have in the fridge.

You will need 10 large eggs, 1/4 cup milk, 1 cup diced ham, 1 cup shredded cheddar, 1/2 cup chopped bell pepper, 1/4 cup chopped green onion, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Prep time is about 10 minutes, and bake time is about 18 to 20 minutes.

Heat the oven to 350°F and grease a 12 cup muffin tin. Whisk eggs with milk, salt, and pepper, then stir in ham, cheddar, pepper, and green onion. Divide into the muffin cups and bake 18 to 20 minutes until set, cool 10 minutes, then store in the fridge and reheat as needed.

Overnight Oats With Peanut Butter And Banana

This is a no cook breakfast that feels steady and filling. The peanut butter makes it creamy, and the banana adds sweetness without extra sugar. Make several jars at once and breakfast is handled for days.

You will need 2 cups rolled oats, 2 cups milk, 1 cup plain yogurt, 4 tablespoons peanut butter, 2 tablespoons honey optional, 2 bananas sliced, 1 teaspoon vanilla, and a pinch of salt. Prep time is about 10 minutes, and chill time is at least 4 hours.

Stir oats, milk, yogurt, peanut butter, honey, vanilla, and salt in a bowl until smooth. Divide into 4 jars and top each with banana slices, then cover and refrigerate. In the morning, stir and add a splash of milk if you want a looser texture.

Yogurt Parfait Jars With Berries And Granola

These jars are a quick breakfast or snack that feels light but still satisfying. Keeping the granola separate helps it stay crunchy until you eat. They are also an easy option for kids who want choices.

You will need 4 cups plain or vanilla yogurt, 2 cups berries fresh or frozen thawed, 1/2 cup jam optional, and 1 1/2 cups granola. Prep time is about 10 to 15 minutes.

Spoon yogurt into 4 jars, add a layer of berries, then add another layer of yogurt and berries until full. If your berries are tart, stir a teaspoon of jam into the berry layer. Store granola in small bags or containers, then sprinkle it on right before eating.

Freezer Friendly Breakfast Burritos With Eggs And Beans

These are the kind of breakfast that makes early mornings feel less rushed. They freeze well, reheat well, and you can eat them one handed. Make a batch once and you have a full week covered.

You will need 10 large eggs, 1/2 cup milk, 1 tablespoon butter or oil, 1 can black beans 15 ounces drained, 1 cup shredded cheese, 1 cup salsa, 8 to 10 large flour tortillas, 1 teaspoon salt, and 1/2 teaspoon black pepper. Prep time is about 20 minutes, and cook time is about 10 minutes.

Whisk eggs with milk, salt, and pepper, then scramble in butter over medium heat until just set. Warm tortillas for 15 seconds so they fold easily, then add eggs, beans, cheese, and a spoon of salsa to each tortilla and roll tightly. Wrap each burrito in foil or parchment, freeze, then reheat in the microwave for 2 to 3 minutes, flipping once, or warm in the oven at 350°F for about 20 minutes.

This article originally appeared on Avocadu.