Need some meal prep ideas to help you plan ahead and get you through the week? These easy meals can be made ahead of time, stored, and enjoyed during the busy work week.
There are a couple of reasons why you would want to start meal prepping. First, it can save you time and money. Instead of hitting the vending machine or spending money eating out at the fast food joints, you have a tasty meal already made and ready to enjoy.
Secondly, takes the guess work out of trying to figure out something to eat for your meals. Some days, this can be the worst.
If you’re looking to make some meals ahead of time for the upcoming week, these meal prep ideas are easy to make and delicious.
1. Cuban-Style Tuna Meal Prep Bowls
Power through your midday slump with these tuna meal prep bowls. You’ll love the combination of fresh veggies, jalapeno tuna, and a zesty yogurt.
2. Ground Chicken Enchiladas
You can make these chicken enchiladas in advance and then pop the casserole dish in the oven when you want to enjoy a filling dinner. Additionally, you can bake and reheat the leftovers.
3. Korean Beef Rice Bowl
Made with ground beef and a Korean-inspired sauce mixture of brown sugar, soy sauce, sesame oil, and aromatics, it’s served perfectly with rice and can be made ahead of time.
4. Mediterranean Bowls with Trader Joe’s Greek Chickpeas
Prep and enjoy throughout the week. Not freezer friendly, but this dish is fridge friendly and allows you to enjoy a healthy lunch throughout the week.
5. Deconstructed Stuffed Peppers
Great for meal prep, leftovers, and busy weeknights. In addition, this recipe is suitable for many diets and lifestyles!
6. Easy Amish Macaroni Casserole
This tasty casserole dish is a delicious blend of tender macaroni, savory meat, and green peas in a creamy, cheesy sauce.
7. Mediterranean Chicken Sheet Pan Dinner
Tender chicken thighs and melted feta cheese are marinated in a flavorful sundried tomato dressing for this dish. Make it ahead of time and enjoy it for a filling meal during the week.
8. Egg Roll in a Bowl
This egg roll in a bowl recipe has that egg roll flavor you’re craving without all the work and can be prepped ahead of time.
9. Chicken Burrito Bowl
Simple to make, healthy, and delicious! If you’re looking for a filling meal prep idea, you won’t be disappointed with this one!
10. Chopped Italian Sub Sandwiches
Made with a mix of Italian meats, cheeses, and classic vegetables. When you’re craving a sub sandwich, this easy prep can be made in advance and stored in the fridge.
11. Greek Yogurt Chicken Salad
Made with no mayo, high in protein, low fat and low carb. This is a healthy chicken salad you can make and then enjoy it as a sandwich or eat with crackers for a snack throughout the week.
12. Protein Snack Pack
Filled with hard-boiled eggs, almonds, hummus, and crunchy veggies, this snack pack is a light lunch that’s packed with healthy proteins.
13. Easy Loaded Mashed Potato Bowls
Loaded with tasty goodness, these potato bowls can be made ahead of time and warmed up in the microwave.
14. High Protein Egg Bites
These egg bites are packed with protein and will be a great option for breakfast or as a snack. You can make them ahead of time and reheat when you want to enjoy them.
15. Pesto Chicken and White Bean Skillet
You can store this tasty dish in the fridge for up to five days and reheat in the microwave or store it in the freezer for up to 3 months.
16. Freezer-Friendly Chicken Stir-Fry
Ingredients:
- 2 chicken breasts, sliced
- 2 cups mixed stir-fry vegetables
- 1/4 cup soy sauce
- 1 teaspoon garlic powder
Instructions:
Place all ingredients in a freezer bag. Thaw overnight, then stir-fry in a pan for 10 minutes. Serve with rice.
17. Beef and Broccoli Freezer Meal
Ingredients:
- 1 lb beef strips
- 2 cups broccoli florets
- 1/4 cup teriyaki sauce
- 1 teaspoon ginger
Instructions:
Combine ingredients in a freezer bag. Thaw, then cook in a skillet for 10 minutes. Serve with rice or noodles.
18. Make-Ahead Breakfast Burritos
Ingredients:
- 6 tortillas
- 6 eggs, scrambled
- 1/2 cup cheese
- 1/2 cup cooked sausage or bacon
Instructions:
Fill tortillas with eggs, cheese, and meat, wrap in foil, and freeze. Microwave for 2 minutes when ready to eat.
19. Freezer Chicken Fajitas
Ingredients:
- 2 chicken breasts, sliced
- 1 bell pepper, sliced
- 1 onion, sliced
- 1 tablespoon fajita seasoning
Instructions:
Freeze all ingredients in a bag. Thaw, then cook in a skillet for 10 minutes. Serve with tortillas.
20. Freezer-Friendly Meatballs
Ingredients:
- 1 lb ground beef
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon Italian seasoning
Instructions:
Shape into meatballs, freeze on a tray, then store in a bag. Cook from frozen in sauce for 20 minutes.
21. Make-Ahead Lasagna
Ingredients:
- 12 lasagna noodles
- 1 lb ground beef
- 2 cups marinara sauce
- 1 cup ricotta cheese
Instructions:
Assemble lasagna, cover with foil, and freeze. Bake at 375°F (190°C) for 1 hour when ready to eat.
22. Freezer-Friendly Chili
Ingredients:
- 1 lb ground beef
- 1 can kidney beans
- 1 can diced tomatoes
- 1 tablespoon chili powder
Instructions:
Mix ingredients in a freezer bag. Thaw and simmer for 30 minutes before serving.
23. Freezer Chicken Alfredo Pasta
Ingredients:
- 2 cups cooked pasta
- 1 cup cooked chicken
- 1 cup Alfredo sauce
- 1/2 cup shredded cheese
Instructions:
Mix all ingredients, store in a freezer container, and bake at 375°F (190°C) for 20 minutes when ready.
24. Freezer Breakfast Sandwiches
Ingredients:
- 6 English muffins
- 6 eggs, cooked
- 6 slices cheese
- 6 sausage patties
Instructions:
Assemble sandwiches, wrap in foil, and freeze. Microwave for 1-2 minutes when ready to eat.
25. Freezer BBQ Pulled Pork
Ingredients:
- 2 lbs pork shoulder
- 1 cup BBQ sauce
- 1 teaspoon garlic powder
Instructions:
Place ingredients in a freezer bag. Thaw, then cook in a slow cooker for 6-8 hours. Shred and serve on buns.
26. Freezer Taco Meat
Ingredients:
- 1 lb ground beef
- 1 tablespoon taco seasoning
- 1/2 cup salsa
Instructions:
Cook and freeze. Thaw and heat for quick tacos, burritos, or taco salads.
27. Freezer Mac and Cheese
Ingredients:
- 2 cups cooked pasta
- 1 cup shredded cheese
- 1/2 cup milk
Instructions:
Mix all ingredients, store in a freezer container, and bake at 375°F (190°C) for 20 minutes when needed.
28. Freezer Chicken Soup
Ingredients:
- 2 chicken breasts, diced
- 4 cups broth
- 1 cup carrots and celery
- 1 teaspoon garlic powder
Instructions:
Freeze all ingredients in a bag. Thaw and simmer for 30 minutes before serving.
29. Freezer Meatloaf
Ingredients:
- 1 lb ground beef
- 1/2 cup breadcrumbs
- 1 egg
- 1/4 cup ketchup
Instructions:
Shape into a loaf, wrap, and freeze. Bake at 375°F (190°C) for 45 minutes when ready.
30. Freezer Chicken Pot Pie
Ingredients:
- 1 cooked shredded chicken breast
- 1 cup mixed vegetables
- 1/2 cup cream
- 1 pie crust
Instructions:
Assemble, cover with foil, and freeze. Bake at 375°F (190°C) for 40 minutes when needed.
31. Freezer-Friendly Beef Stew
Ingredients:
- 1 lb beef cubes
- 2 cups potatoes and carrots
- 4 cups broth
- 1 teaspoon thyme
Instructions:
Freeze ingredients in a bag. Thaw and simmer for 1 hour before serving.
32. Freezer Shrimp Stir-Fry
Ingredients:
- 1/2 lb shrimp
- 2 cups mixed vegetables
- 1/4 cup soy sauce
- 1 teaspoon ginger
Instructions:
Freeze ingredients in a bag. Thaw and stir-fry in a pan for 5 minutes. Serve with rice.
33. Freezer-Friendly Shepherd’s Pie
Ingredients:
- 1 lb ground beef
- 1 cup mixed vegetables
- 2 cups mashed potatoes
Instructions:
Assemble and freeze. Bake at 375°F (190°C) for 30 minutes before serving.
34. Freezer Pasta Bake
Ingredients:
- 2 cups cooked pasta
- 1 cup marinara sauce
- 1/2 cup cheese
Instructions:
Mix, freeze, and bake at 375°F (190°C) for 20 minutes when needed.
35. Freezer Pancakes
Ingredients:
- 2 cups pancake batter
- 1 teaspoon vanilla
Instructions:
Cook pancakes, let cool, and freeze. Reheat in the microwave for quick breakfasts.