14 Meal Prep Ideas That Actually Taste Good on Day Three

Starting the year with a few simple meal prep ideas can set you up for success. We all know that preparing meals ahead of time can make life easier, but they need to taste good days after they’re made. With these easy and delicious options, you can enjoy every bite, even on the third day. From hearty soups to fresh salads, you’ll find meals that stay flavorful without any extra effort.

This post may contain affiliate links, which helps keep this content free. Please read our disclosure for more info.

Chickpea and Sweet Potato Stew

Chickpea and sweet potato stew is a hearty, flavorful dish that improves over time. To store, place it in an airtight container and refrigerate. The sweet potatoes absorb the spices, and the chickpeas remain tender, making it an excellent option for leftovers. Reheat on the stove or microwave and top with fresh herbs like cilantro for a burst of flavor. This stew is perfect for a cozy lunch or dinner on day three.

Prepare 2 cups of cooked chickpeas, 2 medium sweet potatoes peeled and diced, 1 onion chopped, 2 garlic cloves minced, 1 tablespoon ground cumin, 1 tablespoon ground turmeric, 1 can (14 oz) of diced tomatoes, 4 cups of vegetable broth, 2 tablespoons of olive oil, and salt and pepper to taste.

Heat olive oil in a large pot over medium heat. Saute the onion and garlic until softened. Add diced sweet potatoes, cumin, turmeric, and vegetable broth, and bring to a boil. Reduce the heat and simmer for 20-25 minutes, or until the sweet potatoes are tender. Stir in the chickpeas, salt, and pepper, and cook for an additional 5 minutes before serving.

Chicken and Rice Bowls

Chicken and rice bowls are an easy, versatile option that stays tasty for several days. To preserve, store the chicken, rice, and veggies separately in airtight containers to prevent sogginess. This dish is customizable, allowing you to switch up the protein or add different toppings each time. Reheat in the microwave or stovetop, and drizzle with your favorite dressing. This meal is perfect for meal prep as it offers protein, carbs, and veggies all in one.

You will need 2 chicken breasts cooked and diced, 2 cups of cooked rice, 1 cup of steamed broccoli, 1 cup of diced bell peppers, 1 tablespoon of olive oil, 1 tablespoon of soy sauce, 1 teaspoon of garlic powder, and salt and pepper to taste.

Cook the chicken breasts and dice them into bite-sized pieces. Prepare the brown rice and steam the broccoli. In a bowl, combine the rice, chicken, broccoli, and bell peppers. Drizzle with olive oil, soy sauce, garlic powder, salt, and pepper, then toss everything together. Divide into containers for meal prep.

Quinoa Salad with Avocado

This quinoa salad is fresh, crunchy, and stays delicious for days. To prevent the avocado from browning, store it separately and add it just before serving. The quinoa holds up well, and the combination of vegetables keeps the salad vibrant even after a few days. This salad is light, healthy, and can be made in advance for an easy lunch or dinner. Enjoy with a drizzle of olive oil and lemon juice for extra flavor.

You will need 1 cup of cooked quinoa, 1 avocado diced, 1 cup of cherry tomatoes halved, 1 cucumber diced, one-fourth cup of red onion thinly sliced, 2 tablespoons of olive oil, 2 tablespoons of lemon juice, and salt and pepper to taste.

Cook the quinoa and let it cool completely. Dice the avocado, chop the vegetables, and combine them with the quinoa. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss everything together and store in containers, adding avocado just before serving for freshness.

Beef and Vegetable Stir-Fry

Beef and vegetable stir-fry is quick, flavorful, and holds up well in the fridge. Store the stir-fry in an airtight container and keep the sauce separate from the beef and vegetables. This dish is packed with protein and vegetables and can be made spicier by adding chili flakes or sriracha. It’s perfect for those who want a flavorful, protein-packed meal prep option. Stir-fry meals are also highly customizable, so you can easily switch up the ingredients based on what you have on hand.

Use 1 lb of flank steak thinly sliced, 1 bell pepper sliced, 1 carrot julienned, 1 cup of snap peas, 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, 1 teaspoon of sesame oil, and 2 cloves of garlic minced.

Marinate the sliced flank steak in soy sauce, oyster sauce, and sesame oil for 15 minutes. Heat oil in a pan and saute the garlic. Add the beef and cook until browned, then toss in the vegetables and stir-fry until tender. Serve over rice or noodles, and store in separate containers.

Baked Ziti with Ricotta

Baked ziti with ricotta is a comforting meal that tastes just as good on day three. Store the pasta and sauce separately to avoid it getting too soggy. The ricotta cheese keeps the pasta creamy, and the marinara sauce thickens as it sits, intensifying the flavors. Reheat in the oven or microwave and enjoy a delicious, easy-to-make meal. This dish is perfect for a filling lunch or dinner.

You will need 2 cups of cooked ziti pasta, 2 cups of marinara sauce, 1 cup of ricotta cheese, one-half cup of shredded mozzarella, one-fourth cup of grated parmesan, 1 teaspoon of dried basil, and salt and pepper to taste.

Preheat the oven to 350 degrees F (175 degrees C). Cook the ziti and drain. In a baking dish, layer the pasta with marinara sauce, ricotta, and mozzarella. Top with parmesan and dried basil, and bake for 20-25 minutes until the cheese is melted and bubbly.

Grilled Chicken Caesar Salad

Grilled chicken Caesar salad is an easy, satisfying meal that remains fresh for a few days. To keep it fresh, store the dressing and toppings in separate containers. The grilled chicken stays juicy, and the romaine lettuce stays crisp even after a few days in the fridge. Add the dressing just before serving to keep the flavors vibrant. This salad is a great option for lunch or a light dinner.

You will need 2 grilled chicken breasts sliced, 4 cups of romaine lettuce chopped, one-fourth cup of shredded parmesan, one-half cup of Caesar dressing, and one-half cup of croutons.

Grill the chicken breasts, then slice them into strips. Chop the romaine lettuce and toss it with shredded parmesan and croutons. Store the salad and dressing separately in containers. When ready to serve, add the dressing and mix everything together.

Veggie Burrito Bowls

Veggie burrito bowls are flavorful, filling, and great for meal prep. Store the rice, beans, and vegetables separately to keep everything fresh. The rice and beans hold up well, while the veggies retain their texture. Add your favorite toppings, such as avocado or salsa, just before serving for extra flavor. This dish is easily customizable, allowing you to mix in your favorite ingredients.

You will need 1 cup of cooked brown rice, 1 can of black beans drained and rinsed, 1 cup of corn kernels, 1 bell pepper diced, 1 zucchini diced, 2 tablespoons of olive oil, 1 teaspoon of chili powder, and salt and pepper to taste.

Preheat the oven to 400 degrees F (200 degrees C). Toss the bell pepper and zucchini with olive oil, chili powder, salt, and pepper. Roast for 20 minutes. Heat the beans and corn in a pot. Once everything is cooked, assemble the bowls with rice, veggies, beans, and corn.

Turkey Meatballs with Mashed Potatoes

Turkey meatballs with mashed potatoes make for a comforting, easy-to-make meal. Store the meatballs and mashed potatoes separately to preserve their textures. The turkey meatballs stay tender, and the mashed potatoes stay creamy. Reheat in the microwave or on the stove, adding a little butter or cream to keep them smooth. This dish is a simple and satisfying option for meal prep.

Prepare 1 lb of ground turkey, 1 egg, one-half cup of breadcrumbs, 2 teaspoons of Italian seasoning, 4 medium potatoes peeled and diced, one-fourth cup of milk, 2 tablespoons of butter, and salt and pepper to taste.

Preheat the oven to 375 degrees F (190 degrees C). Mix the ground turkey, egg, breadcrumbs, and seasoning in a bowl. Form meatballs and bake for 20-25 minutes. Boil the potatoes, then mash with milk, butter, salt, and pepper. Store separately and reheat when ready to serve.

Tofu Stir-Fry with Rice

Tofu stir-fry is a versatile, plant-based meal that stays delicious even after a few days. Store the tofu and vegetables separately from the rice to keep everything fresh. This dish can be made spicier by adding chili flakes or sriracha, and it’s a great vegetarian option. The tofu remains crispy, and the veggies stay tender. It’s a quick, easy, and satisfying meal prep choice.

You will need 1 block of firm tofu pressed and cubed, 1 bell pepper sliced, 1 cup of broccoli florets, 1 carrot julienned, 2 cups of cooked jasmine rice, 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 2 cloves of garlic minced.

Press the tofu to remove excess moisture, then cube it. Saute the garlic in sesame oil, then add the tofu and vegetables. Stir-fry until golden and vegetables are tender. Stir in soy sauce and cook for 1 more minute. Serve with jasmine rice.

Baked Salmon with Roasted Veggies

Baked salmon with roasted veggies is a healthy and flavorful meal that holds up well in the fridge. Store the salmon and vegetables separately to prevent the fish from becoming soggy. The salmon stays tender, and the roasted vegetables retain their texture. This meal is easy to make and perfect for meal prep. Serve with quinoa or rice for a complete meal.

Prepare 2 salmon fillets, 1 cup of broccoli florets, 1 cup of baby carrots, 2 tablespoons of olive oil, 1 lemon sliced, and salt and pepper to taste.

Preheat the oven to 400 degrees F (200 degrees C). Season the salmon with salt and pepper, and place lemon slices on top. Toss the broccoli and carrots with olive oil, salt, and pepper, then arrange them around the salmon. Bake for 12-15 minutes until the salmon is cooked through. Store separately and reheat when ready.

Spaghetti Squash Primavera

Spaghetti squash primavera is a light, healthy option that stays fresh for days. The spaghetti squash holds its texture well, and the roasted vegetables keep their crunch. Store the sauce and squash separately to prevent them from becoming soggy. This dish is easy to make and packed with flavor. It’s a great low-carb alternative to pasta.

You will need 1 medium spaghetti squash, 1 cup of cherry tomatoes halved, 1 zucchini sliced, 1 tablespoon of olive oil, 2 cloves of garlic minced, one-fourth cup of parmesan cheese, and salt and pepper to taste.

Preheat the oven to 400 degrees F (200 degrees C). Slice the spaghetti squash in half and remove the seeds. Drizzle with olive oil, salt, and pepper, and bake for 40 minutes. While the squash is baking, saute garlic and vegetables in olive oil for 5-7 minutes. Toss with spaghetti squash and parmesan.

Egg Salad with Whole Grain Crackers

Egg salad is a simple and satisfying meal that holds up well in the fridge. Store the egg salad and crackers separately until serving to maintain their texture. The egg salad remains creamy and flavorful, and the crackers add a nice crunch. This dish is great for a quick snack or a light meal. Add leafy greens or pickles on the side for extra flavor.

Use 6 hard-boiled eggs chopped, one-fourth cup of mayonnaise, 1 teaspoon of Dijon mustard, salt and pepper to taste, and whole grain crackers.

Chop the hard-boiled eggs and mix them with mayonnaise and Dijon mustard. Season with salt and pepper. Store in an airtight container and keep crackers separate. Serve with crackers or over lettuce.

Lentil Soup

Lentil soup is a nutritious, filling meal that improves in flavor over time. Store the soup in airtight containers and reheat on the stove or microwave. The lentils absorb the spices and the broth, making it a comforting dish. It’s full of protein and fiber, perfect for a satisfying lunch or dinner. Pair it with bread for a complete meal.

Prepare 2 cups of dried lentils, 1 onion chopped, 2 carrots diced, 2 celery stalks chopped, 1 can of diced tomatoes, 4 cups of vegetable broth, 1 teaspoon of cumin, and salt and pepper to taste.

Rinse the lentils and cook them with vegetable broth. Add chopped onion, carrots, celery, and diced tomatoes, and bring to a boil. Simmer for 30 minutes, or until lentils are tender. Season with cumin, salt, and pepper. Store in airtight containers.

Sweet Potato and Black Bean Chili

Sweet potato and black bean chili is a flavorful, hearty meal that stays delicious even after a few days. To keep it fresh, store the chili in airtight containers and reheat when ready. The sweet potatoes and black beans absorb the spices and the flavors deepen. Add a dollop of sour cream or cheese when serving for extra richness. This chili is perfect for meal prep.

You will need 2 medium sweet potatoes diced, 1 can of black beans drained and rinsed, 1 can of diced tomatoes, 1 onion chopped, 1 tablespoon of chili powder, 4 cups of vegetable broth, 1 teaspoon of cumin, and salt and pepper to taste.

Saute the onion in a pot, then add diced sweet potatoes, black beans, tomatoes, vegetable broth, chili powder, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes, until the sweet potatoes are tender. Stir occasionally and store in airtight containers.

This article originally appeared on Avocadu.