31 Easy Dinner Meal Prep Ideas for the Week Ahead

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Whether you work nights or simply don’t have the time or energy to whip up healthy meals in the evening, these easy meal prep ideas can help. These meal prep dinner ideas and enjoy more delicious meals.

As you might be able to tell by this blog, I’m a massive fan of meal-prepping!

These easy meal prep recipes are a great way to save time during the week while enjoying healthy, affordable meals with ingredients from your local grocery store.

If you’re reading this, you’re most likely looking for a way to streamline your dinner preparation for the next week with healthy meal prep ideas.

With that in mind, I present thirty-one delicious healthy meal prep recipes to elevate your meal-prep game.

It’s time to get inspired!

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1. Honey Garlic Chicken

honey garlic chicken

Source: allnutritious.com

I have so many meal prep recipes in the books, and many of them will appear on this list. This easy recipe has a ton of delicious Asian flavors and uses simple ingredients!

With this waiting, you might need help to hold off long enough to make it to dinner. They’re so easy to make, and the chicken stays moist and delicious for a long time.

It’s one of the best meal prep recipes for your work week.

Per Serving:

• Calories: 803

• Fats: 23g

• Protein: 47g

• Carbs: 105g

• Fiber: 4.1g

• Sugar: 26g

2. Vegan Vegetable Pad Thai

vegan vegetable pad thai

Source: plantbasedonabudget.com

Pad Thai is an excellent dinner meal prep recipe. One of the best ways to make it is to prepare a large batch of this delicious Thai dinner in one go, saving you a ton of time and effort for the next day.

This vegan version is more affordable than a pad Thai with meat. This recipe is stuffed with healthy ingredients like fresh veggies that will keep your nutrition up.

Per Serving:

• Calories: 440

• Fats: 20g

• Protein: 12g

• Carbs: 58g

• Fiber: 9g

• Sugar: 14g

3. Instant Pot Spicy Chicken with Quinoa

instant pot spicy chicken with quinoa

Source: allnutritious.com

Do you need more time? Take just twenty-five minutes out of your day to create this delicious spicy quinoa chicken. The Instant Pot is your best friend in the fight to save time!

This chicken is super tender and moist.

Served with beans, and fresh vegetables like bell peppers all in your favorite meal prep containers, it creates a well-rounded meal that will keep you going for ages.

Per Serving:

• Calories: 767

• Fats: 11g

• Protein: 65g

• Carbs: 104g

• Fiber: 30g

• Sugar: 12g

4. Sheet Pan Chicken Thighs

sheet pan chicken thighs

Source: eatbeautiful.net

Nothing makes meal preparation easier than a sheet pan recipe. These boneless chicken thighs can easily feed an entire family with little effort.

Plus, you won’t be stuck doing the dishes for hours afterward! These chicken thighs are versatile, so you can pair them with any side dish you like.

Per Serving:

• Calories: 537

• Fats: 42g

• Protein: 37g

• Carbs: 1g

• Fiber: 0g

• Sugar: 0g

5. Baked Herb Chicken Breasts with Couscous

baked herb chicken breast with couscous

Source: allnutritious.com

Baked chicken breasts are one of the healthiest options you can opt for when meal prepping. Unfortunately, many recipes don’t add enough flavor to the chicken.

But this one does! I reach for this recipe all the time. The chicken is tender and juicy, with many delicious herbs to give it a fragrant flavor.

Per Serving:

• Calories: 633

• Fats: 17g

• Protein: 61g

• Carbs: 56g

• Fiber: 7.5g

• Sugar: 9.7g

6. Teriyaki Chicken Meal Prep

teriyaki chicken meal prep

Source: ifoodreal.com

Teriyaki chicken is much easier to make than you might think! This meal prep dinner is an ideal crowd-pleaser guaranteed to make the whole family happy.

Pair it with fresh snow peas and brown rice for a tasty array of flavors and textures.

Per Serving:

• Calories: 489

• Fats: 15g

• Protein: 30g

• Carbs: 58g

• Fiber: 4g

• Sugar: 16g

7. Stir Fried Pork with Ginger and Soy

stir fried pork with ginger

Source: allnutritious.com

Almost nothing in this world is easier to make than a quick stir fry. With a ton of protein and vegetables tossed into a single pan, this one-batch meal can cover you for days.

This stir fry is terrific on noodles, rice, or its own. It tastes amazing! Plus, if you’re tracking your calories, this dinner will keep you on track with just 400 per serving.

Per Serving:

• Calories: 409

• Fats: 19g

• Protein: 32g

• Carbs: 29g

• Fiber: 6.8g

• Sugar: 8g

8. Cobb Salad Meal Prep

cobb salad meal prep

Source: summeryule.com

Similarly, this delicious Cobb salad recipe is great if you’re on a weight loss journey. It’s packed with protein and healthy vegetables. Plus, it’s so simple to make multiple servings.

The key to a great Cobb salad is the perfect balance of ingredients. Blue cheese has a strong flavor, so the rest of the ingredients have to balance it.

Looking for more refreshing meal preps? Check out these easy meal prep salads!

Per Serving:

• Calories: 413

• Fats: 25.5g

• Protein: 32.9g

• Carbs: 13.6g

• Fiber: 6.6g

• Sugar:

9. Spicy Pineapple Chicken

spicy pineapple chicken

Source: allnutritious.com

Next up is another one of my recipes. This spicy pineapple chicken is by turns sweet and spicy. Paired with a side of seasoned rice, this is a fantastic recipe for quick weeknight dinners.

The best part of this meal is the marinade. The pineapple juice tenderizes the chicken, keeping it tender, sticky, and sweet.

These other yummy chicken and rice meal preps are sure to please as well!

Per Serving:

• Calories: 324

• Fats: 10g

• Protein: 31g

• Carbs: 29g

• Fiber: 1.8g

• Sugar: 23g

10. Chickpea Gyro Lunch Boxes

chickpea gyro lunch box

Source: amandascookin.com

A homemade chickpea gyro is perfect for both lunch and dinner. It’s easy to make this chickpea filling in bulk to sort out multiple meals in one fell swoop.

If you’re avoiding bread, you can use this chickpea filling in other ways. It makes a protein-packed salad topping!

Per Serving:

• Calories: 432

• Fats: 7g

• Protein: 20g

• Carbs: 72g

• Fiber: 8g

• Sugar: 3g

11. Chicken Burrito Bowls

chicken burrito bowls

Source: allnutritious.com

Here’s another one of my recipes, one I reach for often! These colorful chicken burrito bowls have a ton of nutrition in every serving. That’s why I love them so much!

A fresh assortment of burrito fixings helps inject a ton of healthy vegetables into your diet. Best of all, you won’t even notice because you’ll be too busy enjoying how good it tastes.

Per Serving:

• Calories: 520

• Fats: 13g

• Protein: 37g

• Carbs: 64g

• Fiber: 9.5g

• Sugar: 4.2g

12. Quinoa Hummus Bowl

quinoa hummus bowl

Source: thesaltandsweet.com

Are you more of a grazer than a three-meals-per-day kind of person? This quinoa hummus bowl is like having a bowl of healthy snacks sitting reliably at your side.

When it comes to meal prepping dinner, this recipe is ideal if you need help with large portions. You can keep this bowl by your side to graze on it throughout the evening.

Per Serving:

• Calories: 495

• Fats: 16g

• Protein: 20g

• Carbs: 72g

• Fiber: 16g

• Sugar: 9g

13. Salmon Meal Prep with Veggies

salmon meal prep with veggies

Source: allnutritious.com

This salmon meal prep bowl might be one of my favorite ways to prepare salmon, and an easy way! The salmon itself is braised in a light, sticky dressing. When cooked, that sauce takes on a fantastic char.

This ultra-healthy meal prep bowl is ideal for dinner, paired with a light, leafy salad, sweet potatoes, and a splash of citrus.

You’ll also love this scrumptious salmon sheet pan dinner with veggies!

Per Serving:

• Calories: 806

• Fats: 45g

• Protein: 54g

• Carbs: 53g

• Fiber: 13g

• Sugar: 16g

14. Vietnamese Vermicelli Bowl

vietnamese vermicelli bowl

Source: mikhaeats.com

Who doesn’t love a delicious Vietnamese dinner? Prepare yours ahead of time thanks to this super simple summertime recipe. Vermicelli noodles are ultra-cheap, but they’re a great base for a light dinner.

The hero of this recipe is, of course, the chicken. This legendary marinade will keep you returning to this recipe again and again!

Per Serving:

• Calories: 636

• Fats: 13g

• Protein: 32g

• Carbs: 98g

• Fiber: 6g

• Sugar: 9g

15. Salsa Shredded Chicken

salsa shredded chicken

Source: allnutritious.com

I love this salsa-shredded chicken. This high-protein recipe keeps the chicken super tender and moist even as it cooks in the tasty salsa.

The grilled peppers and quinoa are the perfect side dishes to round out the meal. They’re affordable and high in fiber, helping to keep your gut happy.

Per Serving:

• Calories: 554

• Fats: 16g

• Protein: 62g

• Carbs: 46g

• Fiber: 14g

• Sugar: 21g

16. Chicken Grain Bowls

chicken grain bowls

Source: mytherapistcooks.com

Speaking of gut health, this chicken grain bowl is like heaven on a plate for your microbiome. When you need a nutritious dinner, the leafy greens, whole grains, fiber, and protein are a godsend.

This is a Mediterranean-style plate with a ton of fresh ingredients. That makes it such a great meal prep recipe for the warmer months.

Per Serving:

• Calories: 669

• Fats: 34g

• Protein: 36g

• Carbs: 55g

• Fiber: 16g

• Sugar: 9g

17. Sheet Pan Chicken Fajitas

sheet pan chicken fajitas

Source: allnutritious.com

When preparing all your dinners for the week, time is of the essence. Thanks to this sheet pan meal, you can have multiple dinners ready in as little as half an hour! Talk about efficiency.

These fajitas can be tweaked to suit your particular needs. Use whichever vegetables you have on hand, along with the fajita spice, to create a healthy meal!

Per Serving:

• Calories: 473

• Fats: 14g

• Protein: 44g

• Carbs: 44g

• Fiber: 7.1g

• Sugar: 4.7g

18. Three Bean Chili

three bean chilli

Source: eatloveeats.com

Nothing’s better than a hearty chili in winter. One thing might be better… when that chili is ready and waiting for you when you need it. No cooking is required!

That’s the power of this fantastic meal prep recipe. Whip up a giant pot of fragrant chili and consider your week sorted!

Per Serving:

• Calories: 270

• Fats: 6.4g

• Protein: 13g

• Carbs: 42.1g

• Fiber: 11.8g

• Sugar: 10.2g

19. Greek Sheet Pan Chicken Dinner

greek sheet pan chicken dinner

Source: allnutritious.com

Speaking of quick and easy one-pot wonders, here’s a Greek-inspired sheet pan chicken dinner. This dinner has a ton of fresh vegetables and lean protein that make it super healthy (and addictive).

Meal prepping this dinner can look however you need it to. Prepare the vegetables ahead of time and roast them as needed, or prepare everything and reheat them when ready.

Per Serving:

• Calories: 284

• Fats: 12g

• Protein: 29g

• Carbs: 15g

• Fiber: 3.4g

• Sugar: 5.3g

20. Instant Pot Vegetable Curry

instant pot vegetable curry

Source: plantbasedwithamy.com

The Instant Pot will be one of your best friends in the fight to save time and money. You can have several servings of tasty dinner ready in twenty minutes flat.

That sounds almost too good to be true, but that’s how good this recipe is!

Per Serving:

• Calories: 158

• Fats: 6g

• Protein: 4g

• Carbs: 21g

• Fiber: 4g

• Sugar: 5g

21. Sweet Chili Chicken Sheet Pan Dinner

sweet chilli chicken sheet pan dinner

Source: allnutritious.com

Are you the kind of person who always reaches for sweet chili sauce? Then this recipe is for you! You can have a delicious dinner with a few minutes of preparation and a single sheet pan.

This is an Asian-inspired dish with notes of chili, cilantro, ginger, and plenty of garlic. What could be better than that?

Per Serving:

• Calories: 483

• Fats: 15g

• Protein: 65g

• Carbs: 21g

• Fiber: 4.2g

• Sugar: 9.6g

22. Low Carb Chicken Parmesan Pizza Casserole

chicken parmesan pizza casserole

Source: lowcarbyum.com

Who doesn’t love the idea of having pizza multiple times a week? Better yet, what if that pizza was good for you? That’s what this meal prep recipe achieves!

This low-carb version of a chicken parmesan pizza packs two Italian favorites into a single casserole dish. Trust me. Your family will love this meal.

Per Serving:

• Calories: 368

• Fats: 24g

• Protein: 30g

• Carbs: 7g

• Fiber: 2g

• Sugar: 3g

23. Vegan Lasagna with Spinach

vegan lasagna with spinach

Source: plantbasedonabudget.com

Vegan lasagna doesn’t have to be less good than traditional meat-based lasagna. This recipe proves it! Every layer of this spinach-laden lasagna is bursting with Italian flavor.

The vegan cheese and pasta are the real heroes, offering the perfect taste and texture without animal by-products. Make a big batch and freeze your lasagna to have Italian perfection on hand anytime.

Per Serving:

• Calories: 408

• Fats: 9g

• Protein: 23g

• Carbs: 60g

• Fiber: 6g

• Sugar: 12g

24. Filipino Pork Belly Adobo

filipino pork belly adobo

Source: lowcarbyum.com

Filipino recipes know how to treat pork well! This pork belly adobo proves it. This sticky, slow-cooked pork belly is much easier to make than it may seem.

Serve on a bed on steamed white rice with your favorite vegetable side dish for a super easy well-rounded dinner.

Per Serving:

• Calories: 606

• Fats: 60g

• Protein: 12g

• Carbs: 2g

• Fiber: 0g

• Sugar: 0g

25. Chicken Bacon Ranch Pasta

chicken bacon ranch pasta

Source: fantabulosity.com

Bacon, chicken, and ranch. It’s the trifecta of comfort food! This incredible pasta dish comes together in under half an hour and tastes stupidly good.

This is a casserole, so you can make it ahead of time and freeze it. Bake at 350F for half an hour to reheat from frozen when needed.

You’ll love these other pasta meal prep recipes!

Per Serving:

• Calories: 816

• Fats: 48g

• Protein: 30g

• Carbs: 61g

• Fiber: 2g

• Sugar: 4g

26. Vegan Pasta Primavera

vegan pasta primavera

Source: plantbasedonabudget.com

This pasta primavera will do the trick when you need a quick and easy meal prep that the kids will love.

Primavera translates to ‘spring style,’ meaning the vegetables are light and sweet. It would be best if you had a maximum of half an hour to bring this summery Italian dish to life.

Per Serving:

• Calories: 854

• Fats: 14g

• Protein: 38g

• Carbs: 146g

• Fiber: 18g

• Sugar: 10g

27. Whole Masoor Dal

masoor dal

Source: masalaandchai.com

Also known as red lentils, whole masoor dal are tiny protein-packed morsels you can store dry. That’s what makes them such a fantastic resource. The dried lentils keep forever in a jar.

And you can use them to make so many different things, including this super simple spiced dal recipe that goes perfectly on a bed of rice.

Per Serving:

• Calories: 219

• Fats: 4g

• Protein: 13g

• Carbs: 33g

• Fiber: 16g

• Sugar: 3g

28. Vegetable Pasta Bake

vegetable pasta bake

Source: hungryhealthyhappy.com

A quick and easy vegetable pasta bake is the ideal meal prep recipe for a busy family.

This pasta bake is a real crowd-pleaser, featuring a ton of chunky vegetables and a rich tomato sauce.

Even the pickiest eaters will get on board with this nutritious casserole.

Per Serving:

• Calories: 648

• Fats: 24g

• Protein: 35g

• Carbs: 81g

• Fiber: 16g

• Sugar: 28g

29. Paleo Chicken Thigh Recipe with Roasted Vegetables

paleo chicken thigh recipe with roasted vegetable

Source: cheneetoday.com

Roasting your chicken thighs and vegetables together, let the flavors all blend. Whether you need to prepare lunches or dinners for your week, this is the recipe for you.

Need to clear out your root vegetable drawer? This recipe will work with any root vegetables you have at home!

Per Serving:

• Calories: 410

• Fats: 21g

• Protein: 21g

• Carbs: 39g

• Fiber: 7g

• Sugar: 19g

30. Bison Meatballs

bison meatballs

Source: feastingnotfasting.com

Bison is a rich, hearty, gamey meat that stands out in a rich tomato sauce. These gluten-free meatballs have no white flour or breadcrumbs. It’s almond flour to the rescue!

I recommend preparing the meatballs ahead of time and freezing them. Then, you can drop them into the prepared sauce for a ten-minute tasty dinner.

Per Serving:

• Calories: 377

• Fats: 26g

• Protein: 25g

• Carbs: 12g

• Fiber: 4g

• Sugar: 7g

31. 30-Minute Sesame Ginger Orange Beef

30 minute sesame ginger orange beef

Source: theroastedroot.net

Our final recipe brings us to a classic Asian-American staple: Orange Chicken. Popular in restaurants all over America, these Asian-inspired flavors are some of the most comforting out there!

Sidestep those takeout cravings by having a portion of this on hand for your week. Enjoy your favorite Chinese takeout dish the healthy way with a bed of vegetable noodles!

Ready for more delicious meal inspiration? Check out these easy meal prep bowls!

Per Serving:

• Calories: 450

• Fats: 29g

• Protein: 39g

• Carbs: 24g

• Fiber: 0g

• Sugar: 9g

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