Quick And Easy Meal Prep Ideas For Busy Weekdays

Meal prep has become increasingly popular in recent years and for good reason. It allows busy individuals to save time, money, and effort by preparing their meals in advance. Whether you’re a student, a working professional, or a parent, this form of cooking can be a game-changer for your weekday routine. But if you are new to meal prepping, it can feel like a time-consuming task. To help you get started, this post will explore some quick and easy meal prep ideas that you can use to streamline your busy schedule and make sure you always have healthy and delicious meals on hand.

Is Meal Prepping Right For You?

If you’re looking to lead a healthier lifestyle or save time and money in the kitchen, meal prepping could be the perfect solution. By planning and preparing your meals in advance, you can ensure you’re eating nutritious and delicious food throughout the week without the stress or hassle of daily cooking. Whether you’re a busy professional, a fitness enthusiast, or simply trying to feed a family on a budget, meal prepping offers a range of benefits that could make a real difference in your life.

However, it’s important to consider whether this approach is right for you and your lifestyle. Are you willing to commit time and effort to planning, shopping, and cooking in advance? Will you enjoy eating the same meals several times a week? Answering these questions can help you decide whether meal prepping is a smart choice for you.

Easy Meal Prep Ideas For Busy Weekdays

If you have decided that meal prepping is a good fit for your lifestyle, the next step is knowing where to start. Here are some easy meal prep ideas that you can use to streamline your weekdays and enjoy nutritious meals without the fuss:

Breakfast Burritos

This one is a classic option for meal prepping. You can make a big batch of breakfast burritos and store them in the freezer for a quick, healthy breakfast option on busy mornings. This recipe focuses on scrambled eggs, peppers, and onions, but you can customize it based on your tastes.

Ingredients:

• 4 large eggs

• 1 green bell pepper, diced

• 1 small onion, diced

• Salt and pepper, to taste

• 8-10 burrito-size flour tortillas

Instructions:

1. Heat a skillet over medium heat and add the oil. Add the bell peppers and onions to the skillet and sauté until softened, about 5 minutes.
2. Crack the eggs into a bowl and whisk to combine. Pour the egg mixture into the skillet and stir to combine with the veggies. Cook until eggs are set, about 3-4 minutes—season with salt and pepper as desired.
3. Warm tortillas in a separate skillet over low heat.
4. To assemble the burrito, spoon 1/8 of the egg mixture into the center of a tortilla. Fold two opposite sides of the tortilla over the filling and then roll it up tightly to form a burrito.
5. Place each burrito on a plate lined with parchment paper and freeze for at least 2 hours before transferring it to a freezer-safe bag or container.
6. To reheat, wrap the frozen burrito in a damp paper towel and microwave for 2-3 minutes or until heated.

Chicken And Rice Bowls

This meal prep favorite is another excellent option for busy weekdays. You can prepare the chicken and rice in advance, store it in individual containers, and enjoy it throughout the week.

Ingredients:

• 2 cups cooked white or brown rice

• 1 lb boneless skinless chicken breasts

• 2 tablespoons olive oil

• Salt and pepper, to taste

• 1 cup diced bell peppers

• 1 cup of corn

Instructions: 

1. Preheat the oven to 400°F. Pat chicken dry with paper towels and season both sides with salt and pepper. Place chicken on a lined baking sheet and drizzle with olive oil. Bake for 20-25 minutes or until chicken is cooked through and golden brown.
2. Cook the rice according to package instructions.
3. To assemble each bowl, divide the cooked rice among 4 containers and top with diced bell peppers, corn, and one chicken breast per container.
4. Refrigerate for up to 3 days or freeze for later use. To reheat, microwave each container for 3-4 minutes or until chicken and vegetables are heated through.

Turkey Stir-Fry

The key to a successful stir fry is to have all of your ingredients prepped and ready to go. This turkey stir fry makes for a great meal prep option, as you can make a large batch and store it in the fridge or freezer for easy weeknight dinners.

Ingredients:

• 1 lb ground turkey

• 2 tablespoons olive oil

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• 1 cup chopped onion

• 2 cloves garlic, minced

• 2 cups frozen stir-fry vegetables

• 3 tablespoons soy sauce

Instructions: 

1. Preheat a large skillet over medium heat and add the olive oil. Add the ground turkey and cook, stirring occasionally, until browned.
2. Add the bell peppers, onion, garlic, and frozen stir-fry vegetables to the skillet. Season with soy sauce and continue cooking for 5 minutes or until veggies are just beginning to soften.
3. Divide the stir fry among 4 containers and store in the refrigerator for up to 4 days. To reheat, microwave each container for 2-3 minutes or until heated through.

Sausage Bolognese

While the name may sound fancy, this sausage bolognese is a simple and delicious meal that comes together quickly. Serve it over pasta or zucchini noodles for a complete dinner.

Ingredients:

• 1 lb Italian sausage

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• 1 small onion, diced

• 1 (14-ounce) can diced tomatoes

• 1 (6-ounce) can tomato paste

• 2 tablespoons Italian seasoning

• Salt and pepper, to taste

Instructions:

1. Heat a large skillet over medium heat and add the olive oil. Add the sausage and cook until browned and cooked through for about 8 minutes. Remove from the skillet and set aside.
2. Add the garlic, onion, and a pinch of salt to the skillet. Cook until vegetables are softened, about 3 minutes.
3. Stir in the diced tomatoes, tomato paste, Italian seasoning, and cooked sausage. Bring mixture to a simmer and cook for 10-15 minutes or until the sauce has thickened.
4. Transfer the sauce to an airtight container or freezer bag and freeze it for up to 3 months.
5. To reheat, defrost in the refrigerator overnight and warm in a pot over medium-low heat until heated through. Serve over your favorite pasta or zucchini noodles.

Cobb Salad

For those that are trying to eat a bit healthier, Cobb salad is an excellent choice. You can easily make one large batch and portion it out for lunch or dinner throughout the week.

Ingredients:

• 2 cups mixed greens

• 4 hard-boiled eggs, sliced

• 1 lb cooked chicken breasts, diced

• ½ cup crumbled feta cheese

• 1 avocado, diced

• ¼ cup diced red onion

• 2 tablespoons olive

• 2 tablespoons lemon juice

• Salt and pepper, to taste

Instructions: 

1. Place mixed greens in a large bowl. Top with eggs, chicken, feta, avocado, and red onion.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper to taste.
3. Divide the salad among 4 containers and store it in the refrigerator for up to 3 days.

Jerk Chicken And Rice

This jerk chicken and rice makes for a flavorful and satisfying meal that’s easy to make in bulk. The chicken is marinated in an herb-filled jerk sauce, while the rice is cooked with coconut milk, bell peppers, and onions for a delicious side dish.

Ingredients: 

• 1 lb boneless skinless chicken thighs

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• 1 teaspoon ground ginger

• 2 tablespoons jerk seasoning

• ½ cup coconut milk

• 1 cup long-grain white rice

• 1 red bell pepper, diced

• ½ small onion, diced

Instructions:

1. Place chicken thighs in a shallow dish or zip-top bag and pour olive oil over the top. Add garlic, ginger, and jerk seasoning and mix until the chicken is evenly coated. Allow marinating for at least 30 minutes (or up to overnight).
2. Heat a large skillet over medium heat and add the coconut milk, rice, bell pepper, and onion. Bring to a boil, then reduce heat and simmer for 20 minutes or until the rice is cooked through.
3. Meanwhile, heat a separate skillet over medium-high heat. Add the marinated chicken and cook for 8-10 minutes or until cooked through.
4. Divide the jerk chicken and rice among 5 containers and store in the refrigerator for up to 4 days.

Try These Quick And Easy Meal Prep Ideas!

These easy meal-prep ideas are perfect for those busy days when you need something nutritious and delicious in a hurry. With just a bit of prep, you can have a freezer full of meals that will last you weeks! Whether you want something hearty like the sausage and tomato sauce or something lighter like the Cobb salad, you can make sure you always have a quick and healthy dinner ready to go! Then all you have to do is enjoy all the time you have saved!