Whether you’re prepping a bunch of food on Sunday or just trying to cook a meal or two in advance, there’s no denying that a little meal prep can be a time big saver. Instead of spending even more time trying to figure out what to prep, use this list to guide you.
I’ve never been a big meal prep kinda girl. The idea of cooking different meal components and then eating them all week just never really appealed to me.
But, I’ve always loved batch cooking – making a meal or two in advance that’ll last for a few days.
Both are considered meal prep, IMO. And neither one is right or wrong. Whatever works for you, your schedule, and your tastebuds is the way to go.
When it comes to batch cooking meals, I prefer to cook easy meals that will give me a lot of bang for my buck. Think: getting about 3 days’ worth of meals out of them.
That’s a big time saver! Plus, it saves you any guesswork. Once it’s cooked, just pop the meal in the microwave and you’ve got lunch or dinner ready to go.
That said… not every meal works well for meal prep. Some things just can’t be made ahead. So instead of making you go down a Google rabbit hole, I’ve done the searching for you.
These 20 meals are all great to prep ahead, easy to make, and delicious.
DON’T WASTE ANY TIME SEARCHING – USE THIS LIST FOR ALL YOUR MEAL PREP NEEDS.
1. 15-Minute Black Bean, Corn, and Avocado Salad
Just 15 minutes and this delicious salad is ready to go. When making it ahead of time, simply wait to add the avocado until you’re ready to eat. Because the salad doesn’t have lettuce, you can add the dressing any time – it’ll get even more flavorful the longer it marinates, too.
2. Butternut Squash Mac & Cheese
This recipe is a fall staple – just heat it up in the microwave when you’re ready to eat. If you want to add a little extra protein, try using whole wheat or legume-based pasta.
3. Creamy Broccoli Cheddar Soup
Soup is truly ideal for meal prep – you can make so much at once and it couldn’t be easier to heat up in the microwave. If you want, you can even double the recipe and store some in the freezer. It’ll last for up to 3 months! Just make sure to eat it with some kind of bread for dipping when you’re ready to eat.
4. Crispy Tofu Lettuce Wraps
Even if you don’t follow a vegetarian diet, you’ll love these crispy tofu lettuce wraps. The sauce is what makes them so delicious. Make the sauce and tofu ahead of time and pair them with your lettuce when you’re ready to eat so that the lettuce stays crisp.
5. Greek Farro Salad
This recipe has it all: fresh, crunchy veggies; creamy, salty cheese; and hearty farro to tie it all together. Not only is it super easy to make, but it’s also filling and satisfying, too.
6. Honey Orange Juice Glazed Salmon
A flavorful salmon recipe is a must for meal prep! And this one is packed with flavor. Pair it with brown rice and roasted vegetables that are in season – you can make both in advance too.
7. Miso Glazed Salmon
And while we’re talking about salmon, don’t miss this Miso Glazed Salmon either. It’s full of delicious umami flavor. Pair it with rice and a veggie for an easy meal. Pro tip: use extra sauce from the salmon to marinate the veggies – chef’s kiss!
8. Pasta with Roasted Garlic Tomato Sauce
This meal comes together in under 30 minutes and packs in a ton of flavor. Plus, it’s an easy way to add veggies to a meal. To add a little more protein, opt for a whole wheat or legume-based pasta, or feel free to pair it with any animal protein you have on hand.
9. Roasted Vegetable and Lentil Salad
This warm, hearty salad is easy to make and super filling, too. It combines roasted beets, roasted carrots, roasted sweet potato and goat cheese for a tasty mix of different textures and nutrients.
10. Sheet Pan Salmon Fajitas
Little is easier than a sheet pan meal. Prep your salmon and veggies ahead of time. Pair them with tortillas and mashed avocado when you’re ready to eat.
11. Sheet Pan Spring Salmon, Potatoes and Snap Peas
This entire meal comes together right on the pan. And while it may sound simple, everything is brushed with a delicious dijon mustard sauce that adds a ton of flavor. Simply reheat in the oven or microwave when you’re ready to eat.
12. Spaghetti Squash Pad Thai with Crispy Noodles & Tempeh
This entire meal comes together right on the pan. And while it may sound simple, everything is brushed with a delicious dijon mustard sauce that adds a ton of flavor. Simply reheat in the oven or microwave when you’re ready to eat.
13. Spicy Peanut Noodles
Noodles and peanut sauce just go together so well. To add a little more protein to this meal, add some air-fried or sautéed tofu or grilled chicken. Make sure to make extra sauce too – it’s so good it’s drinkable.
14. Spinach & Ricotta Stuffed Shells
Stuffed shells are a classic. You can never go wrong with them. With carbs, protein, fat, fiber and veggies, they’ve got almost every food group too. I love these as an easy, warm, and hearty meal when a pasta craving hits.
15. Spring Orzo Salad with Peas and Feta
Orzo is such an underrated grain. It’s fluffy, versatile, and easy to prepare. This recipe pairs it with crunchy nuts, savory peas and salty feta for a delicious mix of textures and flavors.
16. Viral Green Goddess Salad
This salad is one of the freshest tasting meals I’ve ever made and eaten. It seriously hits the spot when I’m craving veggies. Add some roasted chickpeas or some grilled salmon or chicken with it to add a little more protein if you’d like.
17. Tomato, Kale, and White Bean Soup
I said it before and I’ll say it again – soup is ideal for meal prep. This one is filled with satiating veggies and filling protein, thanks to the white beans. As always, make sure to pair it with bread for dipping.
18. Summer Pasta Salad with Tomatoes, Cucumber and Corn
Pasta salads are perfect for meal prep. You don’t even have to heat them up to eat them. This one has fiber from the pasta, tomatoes, and cucumber, plus protein from the corn and cheese. It’s a delicious and nutritious mix.
19. Viral Salmon Rice Bowl
There’s a reason this recipe went viral – it’s delicious. It’s almost like a deconstructed sushi bowl. You can totally modify it to add or remove anything you want, too.
20. Bonus: Roasted Veggies, Quinoa, and Sauce
When all else fails, this is an easy combo. Make a bunch of quinoa (to save time, try a frozen quinoa) and roast whatever veggies you like or are in season with olive oil, salt and pepper in the oven. Add a premade sauce – like pesto or peanut sauce – to elevate it and add flavor.
