We’ve all been there – it’s a busy week, and you just don’t have the energy to cook a full meal every night. That’s where meal prepping comes in handy.
Not only does it save you time and effort, but it’s also a great way to stick to a healthy and balanced diet.
So, we’ve put together a list of 21 easy make-ahead meals that will make meal prep a breeze.
21 Easy Make-Ahead Meals
1. Egg Muffin Cups
These are the perfect breakfast meal prep. Just mix eggs, vegetables, and cheese, pour the mixture into muffin tins, and bake for 20-25 minutes. You’ll have breakfast for the whole week!
2. Zucchini Noodle Salad
Spiralize zucchini, add cherry tomatoes, olives, and your favorite dressing for a quick and easy salad that can be made ahead of time and stored in the fridge for up to 4 days.
3. Ground Turkey and Sweet Potato Skillet
Ground turkey and sweet potato skillet is a hearty and healthy meal that’s perfect for lunch or dinner. Simply cook the ground turkey in one pan and the sweet potatoes in another, then mix them together and store in the fridge for up to 5 days.
4. Chili
A big pot of chili is perfect for meal prep. Make a batch on Sunday and divide it into containers for the week ahead. It’s a comforting and filling option that will keep you satisfied.
5. Baked Chicken Breast
Baked chicken breast is a versatile meal prep option. Grill or bake it with your favorite seasonings and pair it with vegetables or grain for a complete meal.
6. Quiche
A homemade quiche is easy to make ahead and can be eaten for breakfast, lunch, or dinner. Make a big one and slice it into portions for the week.
7. Stir-fry
Make a big batch of stir-fry with your favorite protein, vegetables, and sauce. Store it in the fridge for up to 5 days and reheat it for a quick and easy meal.
8. Pasta Salad
Cook some pasta, add some vegetables and dressing, and you have a satisfying meal that can be made ahead.
9. Roasted Vegetables
Roast a variety of vegetables like broccoli, cauliflower, and Brussels sprouts for a quick side dish, or add it to a salad.
10. Turkey and Cheese Roll-ups
Roll turkey slices and a slice of cheese together for an easy protein-packed snack or lunch.
11. Baked Salmon
Baked salmon is another versatile meal prep option. Pair it with vegetables or a grain for a complete meal.
12. Black Bean Salad
Make a big batch of black bean salad with corn, tomatoes, and avocado for a delicious and healthy meal.
13. Tuna Salad
Tuna salad is a classic. Mix canned tuna with celery, onion, and your favorite dressing for an easy make-ahead lunch option.
14. Chicken Salad
Another classic, chicken salad can be made ahead for a quick and easy lunch or snack.
15. Lentil Soup
Lentil soup is a hearty and healthy option that can be made in big batches and stored in the fridge or freezer.
16. Beef Stew
Beef stew is a comforting and filling meal that can be made ahead and stored for quick and easy dinners throughout the week.
17. Sweet Potato Hash
Sweet potato hash is a delicious breakfast or brunch option. Make a big batch and reheat throughout the week.
18. Chicken Fajitas
Make a big batch of chicken fajitas with peppers and onions and store in the fridge for up to 5 days.
19. Cauliflower Rice
Cauliflower rice is a great low-carb option that can be made ahead and used as a base for salads, stir-fries, or bowls.
20. Veggie Omelette
Make a big omelette with vegetables and cheese and divide into portions for the week.
21. Overnight Oats
Overnight oats are a convenient breakfast option. Mix oats, almond milk, and fruit together in a jar and refrigerate overnight.
Easy make-ahead meals are a fantastic solution for busy individuals or families who want to enjoy delicious and home-cooked food without spending a lot of time in the kitchen every day.
By preparing meals in advance, you can save time, reduce stress, and ensure you have nutritious options readily available. Here are some benefits of making meals ahead of time:
Time-saving:
Making meals in advance allows you to dedicate a specific block of time to cooking and preparation.
This way, you can efficiently multitask and prepare multiple meals at once. Instead of cooking every day, you can spend that time on other activities or enjoy a relaxing evening.
Convenience:
Having pre-prepared meals on hand provides convenience and flexibility.
Whether you’re rushing to work in the morning or returning home late in the evening, you can simply reach for a ready-made meal, reheat it, and enjoy a satisfying dinner without the hassle of cooking from scratch.
Healthier choices:
Planning and preparing meals ahead of time allows you to make healthier choices.
By controlling the ingredients and portion sizes, you can ensure balanced meals with nutritious elements like lean proteins, whole grains, and plenty of vegetables. This helps you stay on track with your dietary goals.
Cost-effective:
Preparing meals in bulk can be cost-effective, especially when buying ingredients in larger quantities.
Additionally, by having meals prepared, you’re less likely to rely on takeout or dining out, which can save money in the long run.
Reduced food waste:
When you plan and prepare meals ahead of time, you can better manage your ingredients, reducing the risk of food going to waste.
By utilizing leftovers or incorporating ingredients in multiple recipes, you can make the most out of what you have, minimizing food waste and saving money.
To make your make-ahead meal preparation successful, consider the following tips:
- Plan your meals for the week, taking into account your schedule and dietary preferences.
- Choose recipes that can be easily prepared in advance and stored without compromising taste or quality.
- Invest in quality storage containers that are freezer-friendly and properly labeled.
- Cook and assemble meals in batches, maximizing your efficiency.
- Utilize versatile ingredients that can be used in multiple dishes to add variety.
- Keep a well-stocked pantry with essential staples to enhance your make-ahead meal options.
With a little bit of planning and preparation, you can enjoy the convenience and benefits of easy make-ahead meals. They not only simplify your daily routine but also ensure that you can savor homemade goodness whenever you desire.
Final Thoughts,
Meal prep doesn’t have to be complicated or time-consuming. With these 21 easy make-ahead meals, you can stock your fridge with healthy and delicious options that will keep you satisfied throughout the week.
Meal prepping allows you to save time and energy, so you can make the most of your busy days. Plus, it’s a great way to stick to a healthy diet without sacrificing flavor. Give these meals a try, and you’ll be a meal-prepping pro in no time!
