Everyone seems to be cooking at home more and more these days, which is wonderful! However, we understand how overwhelming meal prep can be, especially after a long day at work. If you have been searching for a way to keep those family dinners going without hitting the point of exhaustion, we have the solution. We have discovered some easy meal prep recipes we know you will love!
1 Lentil Quinoa Salad
Ingredients:
½ cup quinoa
1 ¼ cups water plus 2 cups
½ lentils
1 teaspoon Dijon mustard
2 tablespoons red wine vinegar
¼ cup vegetable oil
¼ teaspoon garlic powder
1 lime zested
Kosher salt and black pepper
2 chopped green onions
1 tablespoon chopped fresh cilantro
Rinse the quinoa in cold water using a sieve. Add the rinsed quinoa to a large microwave proof bowl with the 1 ¼ cups of water. Cover the bowl and microwave on high for 9 minutes. Let the quinoa sit for 2 minutes and then stir.
Place the lentils in the sieve and rinse before placing in a saucepan with the 2 cups of water. Simmer until the lentils are tender, which will take approximately 30 minutes. Drain the lentils and cool.
Whisk the mustard and vinegar together in a small bowl before adding the oil. Add the garlic powder, lime zest, salt, and pepper, stirring as you go.
In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro. Add the dressing and toss to coat before serving.
2 Instant Pot Shredded Chicken
Ingredients:
2 pounds boneless, skinless chicken thighs
2 teaspoons garlic salt
2 teaspoons sweet paprika
1 teaspoon onion powder
Kosher salt and black pepper
1 cup of water
Toss the chicken with the garlic salt, sweet paprika, onion powder, salt, and pepper.
Place a rack on the bottom of your instant pot and add 1 cup of water. Place the seasoned chicken on the rack. Lock the lid to prepare for cooking. Set the pressure on high for 7 minutes. When the timer goes off, follow the quick release guidelines for your instant pot. When the quick release cycle is complete, carefully unlock the lid and remove it.
Transfer the chicken to a large bowl and start shredding it using two forks.
Reserve the liquid inside the instant pot but remove the rack.
Set the instant pot to sauté on high to bring the liquid to a boil. Cook the liquid until it has reduced down to 1 cup, which should take approximately 5 minutes. Pour the liquid over the shredded chicken and toss.
3 Cold Peanut Sesame Noodles
Ingredients:
Kosher salt
12 ounces flat Chinese egg noodles
¾ cup strong brewed green tea
1/3 cup natural peanut butter
¼ cup soy sauce
¼ cup rice vinegar
3 tablespoons packed light brown sugar
¼ roasted peanut oil
2 tablespoons toasted sesame seeds, plus more for topping
1 teaspoon chili-garlic sauce
1 teaspoon toasted sesame oil
1 1-inch piece of ginger peeled
1 small clove of garlic
2 finely grated carrots
Chopped fresh cilantro
Chopped peanuts
Bring a large pot of salted water to a boil before adding the noodles. Cook the noodles according to the label’s directions and then drain.
As the noodles are cooking, you will want to make the sauce. Combine the green tea, peanut butter, soy sauce, vinegar, brown sugar, and peanut oil in a blender. Add the sesame seeds, chili-garlic sauce, sesame oil, ginger, garlic, and a ¼ teaspoon salt. Process everything until nice and smooth.
Toss the noodles with the peanut sauce and carrots. Chill for at least 1 hour before serving with the chopped cilantro, peanuts, and sesame seeds.
4 Greek-Style Stuffed Peppers
Ingredients:
1 pound lean ground beef
1 (10 ounce) package of frozen chopped spinach, thawed and squeezed dry
1 medium coarsely chopped zucchini
1 small, minced onion
½ cup bulgur
1 lightly beaten egg
½ teaspoon dried oregano
½ teaspoon salt
Ground black pepper
3 red bell peppers cut in half lengthwise with the seeds removed
2 (14 ½ ounce) cans stewed tomatoes, finely chopped
1/3 cup crumbled feta cheese
Preheat your oven to 350 degrees.
In a large bowl, combine the ground beef, spinach, zucchini, onion, bulgur, egg, oregano, salt, and pepper. Mix all the ingredients until they are thoroughly combined.
Place the pepper halves in a 9×13 inch baking dish. Fill each pepper with the meat mixture. Pour the tomatoes over the top of all the peppers and top with the feta cheese.
Cover the peppers with foil and bake for 30 minutes. Uncover the dish and bake until the peppers are tender, and the meat is completely cooked through. This will take approximately 25 minutes.
5 Black Bean Stuffed Sweet Potatoes
Ingredients:
4 sweet potatoes
1 cup Monterey jack cheese
1 can black beans rinsed and drained
1 cup corn
1 cup pico de gallo
1 cup guacamole
½ cup diced red onion
1 sliced jalapeno pepper
Cilantro
Sour cream
Lime wedges
Preheat oven to 425 degrees. Place sweet potatoes on a baking sheet and bake for 45 minutes.
As the sweet potatoes are baking, you can assemble the toppings.
When the sweet potatoes are soft, cut into the potatoes and stuff with the cheese. Bake for another 2-3 minutes, until the cheese is melted.
Stuff the sweet potatoes with the rest of the toppings and serve before topping with cilantro, sour cream, and lime wedges.
6 Spicy Italian Sausage and Tortellini Soup
Ingredients:
½ pound spicy Italian pork sausage
1 cup julienned red bell pepper
½ cup chopped sweet white onion
8 ounces cheese tortellini
4 cups chicken stock
15 ounces fire roasted tomatoes
2 tablespoons tomato paste
1 teaspoon dried oregano
½ teaspoon sea salt
2 cups chopped kale
1/3 cup heavy cream
¼ cup shaved parmesan cheese
1/3 cup chopped fresh basil
Heat a 4-quart Dutch oven on medium-high heat before adding the Italian sausage. Brown the sausage for 5 minutes, while breaking it into crumbles. Add the onion and bell pepper. Cook for 5 more minutes, stirring occasionally.
Stir in oregano, sea salt, tomato paste, fire roasted tomatoes, and chicken stock. Bring everything to a boil and keep boiling it for 10 minutes. Stir in the kale and tortellini and boil for 5 more minutes. Turn the heat off and stir in the heavy cream. Let cool for a few minutes before serving with the parmesan and chopped basil.
7 Spaghetti Squash Lasagna
Ingredients:
2 medium spaghetti squash
1 tablespoon plus 2 teaspoons olive oil
2 teaspoons kosher salt
¾ teaspoon black pepper
1 pound ground turkey
2 teaspoons Italian seasoning
¼ teaspoon red pepper flakes
2 cloves minced garlic
1 (24 ounce) jar tomato pasta sauce
1 tablespoon red wine vinegar
1 (10 ounce) pack frozen spinach, drained and squeezed dry
1 cup ricotta cheese
1 cup shredded fontina or mozzarella
¼ cup grated parmesan cheese
Chopped fresh parsley
Preheat your oven to 400 degrees. Roast the spaghetti squash until it is tender, approximately 40 minutes.
As the squash is baking, heat the oil in a large skillet on medium-high heat. Add the turkey, salt, pepper, Italian seasoning, and red pepper flakes. Stir those ingredients together and cook, as you break the meat into pieces. Cook all the way through, approximately 4 minutes. Stir in the garlic and reduce the heat to low. Stir in the pasta sauce and vinegar.
Place the spinach in a large bowl and separate any larger clumps. Add the ricotta, fontina or mozzarella, and stir it all to combine. Once the squash is cool enough, fluff the insides into strands and add the strands to your spinach and cheese mixture. Mix everything together.
Place an even amount of the spinach and cheese mixture into each squash half. Top with tomato sauce and parmesan. Place back in the oven and bake until the filling is heated through, which should take approximately 10-15 minutes.
8 Slow Cooker Garlic Cuban Pork
Ingredients:
2 pounds boneless lean pork shoulder, chopped
4 cloves minced garlic
2 oranges, juiced (1/3 cup)
1 lime, juiced (3-4 tablespoons)
1 ½ teaspoon oregano
1 teaspoon cumin
2 teaspoons kosher salt
½ teaspoon pepper
1 bay leaf
White rice
Black beans
Fresh cilantro
Cut the pork shoulder into small pieces. Place the pork into your slow cooker with the garlic, orange juice, lime juice, oregano, cumin, salt, pepper, and bay leaf.
Cook on low for 8 hours. Shred the pork using two forks.
Serve with white rice, black beans, and fresh cilantro.
9 Healthy Sheet Pan Sausage and Veggies
12 ounces Brussels sprouts, halved and ends removed
1 pound chopped butternut squash
2 large, chopped bell peppers
1 large onion sliced into chunks
4 tablespoons olive oil
1 teaspoon dried sage
½ teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon dried rosemary
½ teaspoon chili powder
½ teaspoon salt
1 pinch black pepper
1 (14 ounce) package Italian sausage
Cooked rice or quinoa
Preheat your oven to 375 degrees.
Add all the ingredients, except the sausage and rice or quinoa, to a large bowl. Mix it all together, so everything is evenly coated. Transfer everything to a baking sheet and place the sausage on top of the veggies. Spray the top of the sausages with cooking spray or brush them with olive oil.
Place the baking sheet in the oven and bake for 15 minutes. Turn the sausages over, apply cooking spray or olive oil, and bake for another 15 minutes.
Turn the oven broiler on low and cook for 5 more minutes. Keep an eye on the sausage and veggies to make sure they are not getting burnt.
Remove from oven and serve with either the cooked rice or quinoa.
10 Healthy Chicken and Veggies
Ingredients:
2 medium boneless, skinless chicken breasts cut into ½ inch pieces
1 cup fresh or frozen broccoli florets
1 small, chopped red onion
1 cup grape or plum tomatoes
1 medium, chopped zucchini
2 cloves minced garlic
1 tablespoon Italian seasoning
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon red pepper flakes
½ teaspoon paprika
2 tablespoons olive oil
2-4 cups cooked rice
Preheat your oven to 450 degrees.
Place the chicken and veggies in a baking dish. Sprinkle all the spices and garlic over the chicken and vegetables. Drizzle olive oil over it all.
Bake for 15-20 minutes until the chicken is tender.
Serve over cooked rice.
11 Make Ahead Freezer Chicken Parmesan
Ingredients:
1 pound skinless, boneless chicken breast halves
1 large, beaten egg
1/3 cup breadcrumbs
2 tablespoons grated parmesan cheese
¾ teaspoon Italian seasoning
½ teaspoon garlic powder
1 (8 ounce) can tomato sauce
¾ cup shredded mozzarella cheese
Preheat your oven to 375 degrees.
Pound the chicken breasts to ½ inch thickness.
Beat an egg in a bowl.
In another bowl, combine breadcrumbs, parmesan cheese, Italian seasoning, and garlic powder.
Dip each chicken breast into the egg before dipping into the breadcrumb mixture. Place the chicken on a greased baking sheet.
Bake the chicken for 10 minutes. Turn the chicken over and cook for at least 10 more minutes, until the juices run clear.
Let cool before placing in Ziploc bags to place in the freezer.
To serve, you must let the chicken thaw in the refrigerator overnight. Reheat the chicken at 375 degrees for approximately 20 minutes. Top the chicken with tomato sauce and mozzarella cheese before baking for another 3 minutes until the cheese is melted.
These are eleven easy meal prep recipes you can use any night of the week. While each one of these recipes can be made quickly, there are ways you can make them even easier for busy nights.
We recommend chopping your veggies up the night before, so they are ready for you to use. You can even cut up the meats the day before, so you don’t have the mess to deal with afterwards.
There are so many ways you can make mealtime easier and these easy meal prep recipes are one of the best options!
