Whether you’re a busy professional, a parent juggling multiple responsibilities, or just someone who wants easy meals, meal prepping allows you to have delicious, home-cooked meals ready to go at any time.
In this article, I’ve gathered 50 simple and tasty meal prep recipes to give you some ideas for lunches and dinners, categorized by protein type, to help you get started.
From chicken and beef to seafood and vegetarian options, there are meal prep ideas here for everyone.
Let’s dive into these easy and flavorful recipes that will keep your taste buds happy and your schedule on track.
50 Easy Meal Prep Recipes For Beginners
Chicken Recipes
1. Honey Garlic Chicken
Juicy chicken in a sweet and savory honey garlic sauce that will pair perfectly with broccoli, green beans, and more. Just don’t forget a side of rice for a serving of filling carbs!
2. Buffalo Chicken Wraps
Savory buffalo chicken wrapped in soft tortillas with crunchy cucumber, red onions, tomatoes, and a drizzle of creamy ranch dressing.
3. Parmesan & Lemon Chicken Bake
Tender chicken breasts marinated in lemon and herbs that tasted great with roasted vegetables.
I made it with roasted green beans and pasta, and it was a fan favorite at home!
4. Grilled Chicken Fajitas
Grilled and charred to perfection, these chicken strips are cooked with peppers and onions in 15 or less. Serve it over fluffy cilantro lime rice, topped with guacamole and sour cream for a fun fajita bowl.
5. Chicken Souvlaki
Flavorful marinated chicken skewers that are easy to reheat at any time. I suggest serving it with warm pita bread and a Greek salad for a full Mediterranean meal.
6. Teriyaki Chicken Stir Fry Meal Prep
Stir-fried chicken and colorful vegetables tossed in a homemade teriyaki sauce, served with lightly seasoned jasmine rice.
7. BBQ Pulled Chicken Sweet Potatoes
Shredded BBQ chicken slow-cooked to perfection, served inside a sweet potato and loaded up with the best toppings.
8. Chicken and Broccoli Alfredo
Rich and creamy Alfredo sauce coats cooked chicken (even rotisserie chicken!) and steamed broccoli. I like it mixed all together and served over a nice whole wheat pasta.
9. Baked, Unbreaded Chicken Tenders
Juicy, baked chicken tenders seasoned to perfection; pair with sweet, caramelized roasted carrots for a healthy, no-fuss meal.
10. Chicken Caesar Salad with Homemade Croutons
A classic Caesar salad topped with grilled chicken, crunchy homemade croutons, and a creamy Caesar dressing.
Beef Recipes
11. Korean Beef Bowls
Sweet and spicy Korean-style ground beef served over rice with a side of fresh veggies for a flavorful meal.
12. Black Bean Chili With Shredded Beef
Hearty chili made with black beans, beef, peppers, and amazing seasonings; serve it as is or with warm, buttery cornbread muffins.
13. Ground Beef Tacos with Spanish Rice
Seasoned ground beef tucked into crispy taco shells, served with zesty Spanish rice.
14. Beef and Broccoli Stir-Fry
Quick and easy stir-fry with tender beef and fresh broccoli in a savory sauce, served over fluffy rice.
15. Salisbury Steak
Juicy Salisbury steak patties smothered in rich brown gravy served with creamy mashed potatoes.
16. Beef and Vegetable Skewers
Grilled beef and colorful veggies on skewers, served over fluffy couscous for a light and satisfying meal.
17. Philly Cheesesteak Wraps
All the flavors of a Philly cheesesteak are wrapped up in a tortilla, making for an easy lunch or dinner. These are great with sweet potato fries!
18. Crockpot Beef Lasagna
Layers of pasta, rich meat sauce, and gooey cheese are cooked passively, with little to no effort. Dump the ingredients in and let it cook, then just split it up into your meal prep containers, and you’re good to go.
19. Healthy Stuffed Peppers
Bell peppers stuffed with a hearty mixture of ground beef, rice, and vegetables, and slow cooked until tender.
20. Slow Cooker Beef Barbacoa
Spicy and tender shredded beef cooked low and slow served over flavorful cilantro rice.
Pork Recipes
21. Pulled Pork Sandwiches
Slow-cooked pulled pork piled high on a soft bun, topped with crunchy coleslaw for the perfect balance of flavors.
22. Pork Stir-Fry
Quick and easy stir-fried pork with colorful vegetables, served over rice for a satisfying meal.
23. Maple Dijon Pork Chops
Juicy pork chops glazed with a sweet and tangy maple Dijon sauce paired with roasted Brussels sprouts and carrots.
24. Honey BBQ Meatballs
Smoky and sweet honey BBQ meatballs can be the start of a fantastic meal! Serve with pasta, mac and cheese, or mashed potatoes for a filling dinner.
25. Cuban Pork Bowls
Marinated and slow-roasted pork served with black beans, rice, and a zesty lime dressing.
26. Apple Pork Tenderloin
Pork tenderloin infused with apple flavors, paired with creamy mashed sweet potatoes.
27. Pork Carnitas Tacos
Slow-cooked pork carnitas tucked into soft tortillas, topped with fresh cilantro.
28. Stuffed Pork Chops
Pork chops stuffed with a savory mixture of spinach and cheese, then roasted to perfection.
29. Honey Garlic Pork Meatballs
Sweet and savory honey garlic pork meatballs served over low-carb cauliflower rice.
30. Slow Cooker Beef Ragu
Rich and hearty beef ragu slow-cooked to perfection, served over wide ziti or rigatoni noodles.
Seafood Recipes
31. Shrimp Scampi
Succulent shrimp sautéed in garlic butter served over light and healthy zucchini noodles.
32. Salmon Quinoa Bowls
Flaky baked salmon served over a bed of quinoa, with sweet potatoes and kale, for a nutritious bowl.
33. Teriyaki Glazed Salmon
Sweet and savory teriyaki-glazed salmon paired with tender steamed broccoli.
34. Fish Taco Bowls
Crispy fish fillets topped with fresh and fruity mango salsa and served with some delicious coconut rice.
35. Crab Cakes
Golden brown crab cakes served with quinoa and a cucumber salad.
36. Lemon Herb Baked Cod
Light and flaky baked cod seasoned with lemon and herbs, served with roasted asparagus.
37. Spicy Tuna Wraps
Spicy tuna salad wrapped in a tortilla with crunchy cucumber and creamy avocado slices.
38. Shrimp and Grits
Southern-style shrimp cooked in a savory sauce served over creamy cheddar cheese grits.
39. Garlic Parmesan Baked Tilapia
Tender baked tilapia topped with a garlic Parmesan crust, paired with sautéed green beans.
40. Coconut Shrimp Curry
Shrimp cooked in a rich and creamy coconut curry sauce served with fragrant jasmine rice.
Vegetarian Recipes
41. Vegetarian Burrito Bowls
A hearty and satisfying bowl with brown rice, black beans, veggies, and all your favorite burrito toppings.
42. Roasted Vegetable and Quinoa Salad
A vibrant salad of roasted vegetables and quinoa, drizzled with a tangy lemon tahini dressing.
43. Sweet Potato and Black Bean Tacos
Flavorful sweet potatoes and black beans stuffed into tortillas, topped with a creamy avocado sauce.
44. Spinach and Feta Stuffed Peppers
Bell peppers filled with a savory mixture of spinach, feta cheese, and rice, then baked until tender.
45. Vegetarian Coconut Lentil Curry
A rich and aromatic lentil curry served over fluffy basmati rice, perfect for a meatless meal.
46. Eggplant Parmesan
Breaded and baked eggplant slices layered with marinara and cheese, served over whole wheat spaghetti.
47. Chickpea and Vegetable Stir-Fry
A quick and easy stir-fry with chickpeas and veggies tossed in a savory sauce.
48. Butternut Squash Mac and Cheese
Creamy and cheesy mac and cheese made with butternut squash, topped with crispy garlic bread crumbs.
49. Mushroom and Spinach Frittata
A light and fluffy frittata packed with mushrooms and spinach served with a fresh side salad.
50. Vegan Buddha Bowls
A colorful bowl of grains, veggies, and a delicious, served with warm pita bread would be perfect.
FAQs
How long do prepared meals last?
Typically, prepared dishes last in the fridge for 3-5 days. For meals that need to last longer, consider freezing them, as most meals can be safely stored in the freezer for up to 3 months.
What are the best containers for meal prepping?
The best containers for meal prepping are airtight, leak-proof, and microwave-safe.
Glass containers are highly recommended because they’re durable, easy to clean, and don’t absorb food odors.
BPA-free plastic containers are another good option, especially if you need something lightweight.
Can I meal prep for breakfast, too?
Absolutely! Meal prepping isn’t just for lunch or dinner. You can prepare breakfast and snacks ahead of time as well.
Think overnight oats for breakfast and protein-packed snacks like energy balls for in-between meals.
How do I keep my prepared meals fresh?
To keep your prepared meals fresh, store meals in airtight containers and refrigerate them promptly.
If you’re prepping meals for more than a few days in advance, consider freezing them to preserve freshness.
Always label your containers with the preparation date to keep track of freshness.
What if I get bored with the same meals?
Variety is key to successful meal prepping. Try rotating different recipes each week, or prep ingredients that can be used in multiple dishes.
For example, grilled chicken can be used in salads, wraps, and stir-fries, keeping your meals interesting throughout the week.
Final Thoughts
Meal prepping is more than just a trend—it’s a practical way to ensure you’re eating well, saving time, and staying on track with your health goals.
With these 50 simple meal prep ideas, you now have a wide array of delicious and easy-to-make recipes at your fingertips.
Whether you’re just getting started or a pro looking for some lazy summer dinner ideas, these ideas will help you create meals that you’ll look forward to eating all week long.
So grab your containers, fire up the stove, and start prepping your way to a stress-free week of eating!
