Meal prepping is a practical approach to maintaining a healthy diet during a busy week. It saves time, money, and helps you stick to your nutrition goals. To get started, here are five recipes that are perfect for lunch and dinner meal prep. They’re designed to be easy to make in large batches and to stay fresh throughout the week.

One-Pan Lemon Herb Chicken and Vegetables

Ingredients:

• Chicken breasts or thighs
• Assorted vegetables (broccoli, carrots, zucchini)
• Lemon juice and zest
• Olive oil
• Fresh herbs (rosemary, thyme, parsley)
• Salt and pepper

Preparation:

1. Preheat your oven and season the chicken with lemon zest, herbs, salt, and pepper.
2. Spread the chicken and chopped vegetables on a baking sheet.
3. Drizzle with olive oil and lemon juice.
4. Roast until the chicken is cooked through and the vegetables are tender.

This one-pan wonder is perfect for meal prep and how to freeze green onions. The lean protein from the chicken and the fiber from the vegetables make a balanced meal. Plus, the lemon and herbs provide a zesty flavor that keeps well for several days in the refrigerator.

Quinoa Salad with Black Beans and Corn

Ingredients:

• Quinoa
• Black beans
• Corn (fresh or frozen)
• Cherry tomatoes
• Avocado
• Lime juice
• Cilantro
• Olive oil
• Cumin
• Salt and pepper

Preparation:

1. Cook quinoa according to package instructions and let it cool.
2. Mix in black beans, corn, and halved cherry tomatoes.
3. Prepare a dressing with lime juice, olive oil, cumin, salt, and pepper.
4. Toss the salad with the dressing and cilantro.
5. Serve with diced avocado on top.

This quinoa salad is refreshing, filling, and rich in protein. It’s even better the next day as the flavors meld together in the fridge, making it a stellar meal prep choice. To keep the avocado green, add it fresh on the day you plan to eat the salad.

Slow Cooker Lentil Soup

Ingredients:

• Lentils
• Carrots
• Celery
• Onion
• Garlic
• Diced tomatoes
• Vegetable broth
• Spinach
• Herbs and spices (bay leaves, thyme, paprika)
• Salt and pepper

Preparation:

1. Place all ingredients except for spinach in the slow cooker.
2. Cook on low for 7-8 hours or on high for 4-5 hours.
3. Stir in spinach until wilted before serving.

A slow cooker is a meal prepper’s best friend. This lentil soup is hearty and becomes more flavorful as it sits. It’s packed with nutrients and fiber, and it freezes well for future meals.

Sheet Pan Teriyaki Tofu and Broccoli

Ingredients:

• Firm tofu
• Broccoli florets
• Teriyaki sauce (homemade or store-bought)
• Sesame seeds
• Scallions

Preparation:

1. Press and cube tofu, then marinate in teriyaki sauce.
2. Spread tofu and broccoli on a sheet pan.
3. Bake until tofu is crispy and broccoli is charred at the edges.
4. Garnish with sesame seeds and scallions.

This vegan-friendly dish is simple to make and packs a punch of flavor. Tofu, when properly prepared, can be deliciously crispy and soaks up the teriyaki sauce for a savory, umami-rich meal that reheats beautifully.

Beef and Broccoli Stir-Fry

Ingredients:

• Beef strips
• Broccoli
• Soy sauce
• Brown sugar or honey
• Ginger
• Garlic
• Cornstarch
• Vegetable oil

Preparation:

1. Marinate beef in a mixture of soy sauce, sugar/honey, ginger, and garlic.
2. Sauté the beef until browned and set aside.
3. Stir-fry broccoli until bright green and tender.
4. Return beef to the pan with a slurry of cornstarch and water to thicken the sauce.
5. Serve over rice or noodles.

Stir-fries are quick to cook and are ideal for reheating. The beef and broccoli stir-fry is a classic dish that’s both comforting and balanced. Preparing the components ahead of time and storing them separately until the day of serving can help retain the best texture.

Meal Prep Tips

• Cool Before Storing: Allow your meals to cool to room temperature before packing them away to prevent excess moisture from making things soggy.
• Portion Control: Use individual containers to portion out meals, which helps with serving control and makes it easy to grab-and-go.
• Choose the Right Containers: Invest in high-quality, airtight containers that can go from the fridge to the microwave or oven.
• Label Your Meals: Keep track of what you have and when it was made by labeling your containers with the contents and date.
• Diversify Your Menu: Avoid meal prep burnout by choosing recipes with a variety of flavors and textures.

Conclusion

Meal prepping doesn’t have to be monotonous or time-consuming. With these five recipes, you can enjoy a variety of delicious, nutritious meals throughout the week with minimal effort each day. By dedicating a few hours to meal prep, you can take control of your diet and your schedule, making healthy eating an easy part of your daily routine. Whether you’re a seasoned meal-prepper or just starting out, these recipes are sure to add ease and flavor to your weekly meal planning.