It's getting harder and harder to find time to make nourishing meals during the week, am I right? Between work, kids, and life's craziness, sitting down to cook a healthy dinner every night can feel impossible. That's why meal prep has become so popular lately!
Meal prepping a few simple and healthy dishes on Sundays makes throwing together easy meals during the week a total breeze. No more scrambling around 5 pm trying to figure out what to whip up for dinner. With a fridge full of prepped ingredients and meals, you've got dinner (and lunch!) covered.
The key is sticking to healthy meal prep ideas that are simple, fast, and flexible. Extra points if they freeze well so you can prep a big batch and eat them throughout the month! Here are some of my favorite easy peasy meal prep ideas to keep you and your family well-fed on those busy weeknights:
1. Baked Chicken Breasts
Chicken breasts are a healthy, lean protein that's endlessly versatile. Bake up a big batch on Sunday and you've got ready-to-go meat for salads, wraps, casseroles, and more all week long. Season them simply with salt, pepper, oregano, and olive oil and bake at 400°F for 20-25 minutes. Let cool, then dice or shred and store in the fridge. Simple and delicious!
2. Hard Boiled Eggs
Eggs are an inexpensive but highly nutritious food, packed with protein and good fats. Boil up a dozen on Sunday and you've got the perfect easy protein for breakfasts, lunches, snacks, and dinners all week! Store peeled boiled eggs in a covered container in the fridge for up to one week. Quickly turn them into egg salad or chopped up over a salad anytime.
3. Roasted Vegetables
Cooking up hearty veggies like broccoli, cauliflower, carrots, sweet potatoes, and Brussels sprouts on Sunday means you can quickly throw together nourishing meals all week. Toss chopped veggies with olive oil, salt, and pepper and spread out on a baking sheet. Roast at 400°F, turning once, until browned and tender, about 20-30 minutes. Store in the fridge and add to grain bowls, tacos, pasta, etc.
4. Cooked Quinoa
Quinoa is a super healthy, plant-based grain that makes an excellent base for weekly meal prep. Cook up 2-3 cups according to package directions on Sunday. Let cool completely, then transfer to an airtight container and store in the fridge for up to four days. Quinoa works perfectly in bowls, salads, soups, and more. Just quickly reheat and assemble dishes during the week!
5. Overnight Oats
For an even easier grain prep, make overnight oats on Sunday nights and have healthy breakfasts set all week long! In a jar, combine 1⁄2 cup oats, 1⁄2 cup milk of your choice, and mix-ins like fruit, nuts, seeds, nut butter, spices, etc. Seal and refrigerate overnight. Grab a jar on your way out the door each morning for a nourishing, satisfying breakfast.
6. Veggie Chopped Salads
Chop up a combo of your favorite raw veggies like bell peppers, cucumbers, carrots, celery, broccoli, cauliflower, etc - whatever you have on hand! Store the chopped veggies in covered containers in the fridge along with cooked quinoa, chickpeas, nuts, and dressing. Assemble quick salads by topping greens with the prepped ingredients and dressing. Such an easy way to get more veggies in your diet!
7. Mason Jar Omelets
Make wholesome grab-and-go morning meals by prepping mason jar omelets. In a mason jar, combine diced veggies, cooked sausage or bacon, shredded cheese, and whisked eggs. Seal and refrigerate for up to 5 days. When ready to eat, just dump it into a pan and cook it like an omelet! Quick, easy, and totally satisfying.
Mix and match meal prep components to create a variety of dishes throughout the week. The options are endless! I hope these meal-planning ideas help make your weeknights a little less hectic. Let me know your favorite go-to meal prep recipes in the comments!
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