5 Simple Meal Prep Recipes for Busy Weeknights


As our lives become increasingly busy, it can be easy to fall into the trap of grabbing quick, unhealthy meals on the go. However, with a little bit of planning, we can make sure that we’re eating healthy, nutritious meals even on the busiest of weeknights. Meal prep is a great way to save time and money, and it ensures that you always have a healthy meal ready to go. Here are five simple meal prep recipes that are perfect for busy weeknights.

1. One-Pan Chicken and Veggie Bake

This meal is simple to prepare and requires just one pan, making for an easy cleanup. It’s also incredibly versatile, as you can switch up the vegetables and seasonings to suit your taste.

Ingredients:
– 4 chicken breasts
– 2 bell peppers, sliced
– 1 large zucchini, sliced
– 1 red onion, sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 teaspoon dried oregano
– 1 teaspoon dried thyme
– 1 teaspoon paprika

Instructions:
1. Preheat the oven to 400°F.
2. In a large bowl, mix together the olive oil, garlic, salt, pepper, oregano, thyme, and paprika.
3. Add the chicken, bell peppers, zucchini, and red onion to the bowl and toss to coat everything with the seasoning.
4. Transfer everything to a large baking dish and bake for 25-30 minutes or until the chicken is cooked through.

2. Turkey Chili

This hearty chili is perfect for chilly nights, and it’s packed with protein and veggies. You can make a big batch and freeze the leftovers for an easy meal later on.

Ingredients:
– 1 pound ground turkey
– 1 onion, diced
– 1 red bell pepper, diced
– 1 green bell pepper, diced
– 2 cloves garlic, minced
– 2 cans kidney beans, drained and rinsed
– 1 can diced tomatoes
– 2 tablespoons chili powder
– 1 teaspoon cumin
– Salt and pepper to taste

Instructions:
1. In a large pot, cook the ground turkey over medium heat until browned.
2. Add the onion, bell peppers, and garlic to the pot and cook for 5-7 minutes or until the vegetables are softened.
3. Add the kidney beans, diced tomatoes, chili powder, cumin, salt, and pepper.
4. Bring the mixture to a boil and then reduce the heat and simmer for 30 minutes.

3. Veggie Stir Fry

Stir fry is a quick and easy meal that can be customized to your liking. This version is packed with veggies and protein, and it’s perfect for a busy weeknight.

Ingredients:
– 1 pound chicken breast or tofu, diced
– 2 bell peppers, sliced
– 1 large zucchini, sliced
– 1 onion, sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Brown rice or quinoa (optional)

Instructions:
1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the chicken or tofu to the skillet and cook until browned.
3. Add the bell peppers, zucchini, onion, and garlic to the skillet and cook for 5-7 minutes or until the vegetables are softened.
4. Add the soy sauce, salt, and pepper to the skillet and stir to combine.
5. Serve the stir fry over brown rice or quinoa, if desired.

4. Sheet Pan Salmon and Vegetables

This sheet pan meal is quick and easy to prepare, and it’s packed with healthy omega-3 fatty acids and antioxidant-rich veggies.

Ingredients:
– 4 salmon fillets
– 2 bell peppers, sliced
– 1 large zucchini, sliced
– 1 red onion, sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 teaspoon dried oregano
– 1 teaspoon dried thyme
– 1 teaspoon paprika

Instructions:
1. Preheat the oven to 400°F.
2. In a large bowl, mix together the olive oil, garlic, salt, pepper, oregano, thyme, and paprika.
3. Add the salmon, bell peppers, zucchini, and red onion to the bowl and toss to coat everything with the seasoning.
4. Transfer everything to a large baking sheet and bake for 15-20 minutes or until the salmon is cooked through.

5. Quinoa Salad

This salad is perfect for meal prep, as it can be made ahead of time and stored in the fridge for a quick and easy lunch or dinner.

Ingredients:
– 2 cups cooked quinoa
– 1 can chickpeas, drained and rinsed
– 1 bell pepper, diced
– 1 cucumber, diced
– 1/2 red onion, diced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine the quinoa, chickpeas, bell pepper, cucumber, red onion, parsley, and mint.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve the salad cold.

In conclusion, meal prep is a great way to make sure that you’re eating healthy, nutritious meals even on the busiest of weeknights. These five simple meal prep recipes are perfect for those nights when you don’t have a lot of time to cook, but still want to eat well. They’re easy to prepare, delicious, and packed with nutrients, so give them a try and see how much time and stress they can save you!

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