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41 Simple Meal Prep Ideas to Make For The Week Ahead

Meal prepping is a great way to prepare for your week ahead. Get ready with these simple meal prep ideas and enjoy more make-ahead meals.

Everybody seems to be leading busier lives these days. Meal prepping makes one part of your day so much easier!

Prepare your meals in a big batch for the week on a Sunday. It’s one less task on a busy weekday when you’ve just walked in from work, and the kids are hungry.

Meal prep isn’t as time-consuming as it sounds. You don’t need lots of special equipment either. Your regular cooking gear and some food-safe meal prep containers.

Meal prep recipe ideas

Table of Contents

What is the Easiest Food to Meal Prep?

This is up to you, as what might feel easy for one may not for another. However, pasta is a popular choice for a main meal.

It can be as simple as mixing cooked pasta with marinara. Top it with shredded cheese, which will melt when you reheat it!

Egg muffins are a popular option for breakfast prep. Mix eggs and milk with seasonings and your favorite veggies, sprinkle cheese on top, and bake!

What Meals Are Good to Meal Prep?

Meals that can be reheated well are good for meal prep. Or even those that don’t need to be reheated at all.

Complete meals with meaty protein, grains, and cooked veggies are ideal. Think grilled chicken, rice, and roasted veggies.

Salads (with dressings packed separately) and cold pasta dishes are good options, too, for easy meal prep ideas. We will take a look at the best meal prep ideas below!

Simple Meal Prep Ideas

Some of these easy meal prep recipes take less than 30 minutes from start to finish! However, all the healthy meals are simple to prep.

1. Air Fryer Maple Salmon

maple salmon


Tender bites of flaky salmon are coated in sweet and sticky maple syrup. This is a great way to get fish into your kids’ diet!

Mix pieces of salmon fillet with maple syrup, olive oil, and salt. Cook them in your air fryer for a beautiful crunchy, caramelized outer layer.

Garnish your salmon with scallions and black sesame seeds. Tender coconut rice is a perfect side dish!

2. Mini Crustless Quiche Cups with Sausage and Cheese

quiche cups


Start your day right with these easy, protein-filled mini quiche cups.

Mix your eggs with milk, onion powder, and salt to add flavor and a creamy consistency. Precooked turkey sausage and shredded cheese provide different textures.

Bake until lightly browned, and serve with fresh fruit for a healthy breakfast!

3. Breakfast Crunchwrap

breakfast wrap


Find delicious layers of gooey cheese, fluffy eggs, hash browns, and meaty sausage in this crunchwrap!

Before assembling your wraps, you must precook your hash browns, scrambled eggs, and sausage. Add extra flavor to your breakfast sausage with garlic powder and onion powder.

Smooth nacho cheese and shredded cheddar make your wraps extra cheesy! Fry or bake until golden and crunchy.

4. Lemon Blueberry Baked Oatmeal

lemon blueberry oatmeal


Lemon and blueberries are a perfect combination. This baked oatmeal is bursting with the fresh, zesty flavors of both!

Use lemon juice and zest for the best citrus taste. It’s delicious, with bursts of blueberry in each bite.

Use applesauce for a moist texture. Its muted flavor doesn’t overpower the other ingredients. It also acts as a sweetener alongside maple syrup.

Serve your baked oatmeal with Greek yogurt and homemade sweet blueberry syrup.

This is one of the best Sunday meal prep ideas to prep for the week ahead!

5. Veggie Brown Rice Stir Fry

veggie stir fry


This healthy brown rice stir fry is full of veggies, delicious flavor, and protein!

Cook your brown rice in vegetable broth for a flavorful, tender texture. Onion, red bell pepper, broccoli, and fresh garlic add extra flavor to your rice and tofu.

6. Smoothie Freezer Packs

smoothie freezer packs


Make up a bunch of nutritious frozen smoothie packs ready for busy mornings!

Raspberries, blueberries, strawberries, and bananas are a great choice. You can add spinach or kale to mix things up a bit. Dried fruits like dates or figs would work too.

Pop the bag’s contents in your blender with your choice of milk or juice. Blend until smooth, and enjoy a refreshing breakfast!

7. Chicken-Apple Sausage Breakfast Burritos

chicken apple sausage wrap


A hearty, nutritious breakfast burrito is the perfect way to start your day!

Tender chicken-apple sausage and butternut squash provide delicious, sweet flavors. Red bell peppers, onion, and sage add savory notes.

It’s not a breakfast burrito without creamy scrambled eggs. Melted cheddar cheese adds another tasty layer!

Simple Healthy Meal Prep Ideas

These simple meal prep ideas are healthy and easy to prepare. Use whole grains and fresh veggies for a nutritious meal. 

8. Mexican Red Bean Quinoa Casserole

Mexican red bean casserole


Taste familiar Mexican flavors in this hearty red bean casserole. Quinoa replaces pasta for a more nutritious meal!

You have so many tastes and textures in this casserole. White onion, corn, and red bell pepper add sweetness and freshness. Quinoa provides nuttiness and a delicious bite.

It’s not a casserole without cheese, so add shredded cheddar too! If you like it spicy, use Pepper Jack instead. Or you could add chilis to the mix.

9. Burrito Bowls

burrito bowl


These tasty burrito bowls are loaded with protein and whole grains. They taste just like a regular burrito but are healthier!

Make ground turkey delicious and flavorful with spices. Use chili powder, oregano, dried onion, garlic powder, cumin, and paprika.

Creamy black beans and sweet, crunchy corn provide different textures.  Add a wedge of lime and fresh cilantro for an authentic Mexican flavor!

Serve your burrito bowls with your choice of toppings. Fresh salsa, avocado, and cotija cheese are excellent choices.

Avoiding gluten? Check out these other great gluten-free meal prep recipes!

10. Salmon Meal Prep with Veggies

salmon meal prep


Tender, flaky salmon pairs perfectly with sweet, nutritious veggies. Spices bring out the delicious flavors of your whole meal.

Use ground ginger, paprika, cumin, and garlic to flavor your veggies. Soy sauce adds an umami taste to your salmon.

Sweet parsnips, carrots, beets, and sweet potatoes are an ideal match for salmon! Garnish your meal prep bowls with fresh parsley and lemon wedges.

11. Mediterranean Grain Bowls

mediterranean grain bowl


These bowls feature healthy veggies, whole grains, and fresh, bold Mediterranean flavors. Use pre-cooked grains for quicker meal prep.

Spring greens, English cucumber, mint, and dill deliver fresh flavor to your bowls. Add tender chickpeas and Kalamata olives for softer textures.

Pine nuts add a satisfying bite, along with brown rice. Salty feta cheese is a must! For your tasty dressing, combine olive oil, garlic cloves, lemon juice, oregano, salt, and pepper.

You’ll also enjoy these other easy meal prep bowls!

12. Teriyaki Turkey Rice Bowl

teriyaki turkey rice bowl


This Asian-inspired brown rice bowl contains healthy ground turkey and tender veggies. Everything is drizzled with a sweet and savory teriyaki sauce!

Fresh broccoli, carrots, onions, and frozen peas are ideal veggies for your rice bowl. Garlic, ginger, and sriracha add delicious flavor to otherwise bland ingredients.

Make your teriyaki sauce from scratch for the best flavor. Combine soy, rice vinegar, cornstarch, ginger, garlic, and sesame seeds. Honey adds sweetness and stickiness!

13. Stuffed Pepper Meal Prep

stuffed pepper meal prep


This meal prep features two main components: quinoa stuffed peppers and a hearty bean salad.

Stuff your peppers with a mix of tender quinoa, creamy beans, and sweet corn. Add a spiced flavor with garlic, onion, cumin, and smoked paprika. Sprinkle Monterey Jack for a gooey cheesy topping!

Combine kidney beans, black beans, yellow corn, red bell pepper, and red onion. This makes your wholesome bean salad. White vinegar, cumin, jalapenos, and cilantro provide a spicy, fresh flavor.

Complete your meal bowls with crunchy chips, sour cream, avocado, and wedges of lime!

14. Spicy Tuna Bowls

spicy tuna bowl


Turn a tuna roll into a spicy tuna meal prep bowl! The addition of tender white rice provides an authentic sushi roll feel.

Combine tinned tuna with spicy mayo. To make this, mix mayo, sriracha, and nutty sesame oil.

Add slices of cucumber for a satisfying crunch and freshness. Mix shredded carrot with rice vinegar, sugar, and salt for a tangy, pickled taste.

Garnish with crunchy sesame seeds and drizzle with spicy mayo before serving.

15. Greek Quinoa Salad Jars

Quinoa salad jar


Prepare layered salad jars for a quick grab-and-go lunch. This Greek quinoa version is wholesome and full of different textures!

Start your layers with a lemon and herb dressing. Make this with olive oil, lemon juice, honey, Dijon, garlic, and oregano.

Add artichoke hearts, roasted red bell peppers, and chickpeas next. Cucumber, kalamata olives, red onion, and sundried tomatoes deliver fresh tastes.

Put your salad greens and fresh basil at the top. This means they don’t go soggy from the dressing. Finish your jars with salty, crumbled feta!

16. Cinnamon Overnight Oats

cinnamon overnight oats


Overnight oats are an excellent breakfast that you can grab and go. This version tastes like a cinnamon roll. They’re delicious!

Mix your oats with Greek yogurt, almond milk, and chia seeds. Vanilla is a flavor that works well with cinnamon. Maple syrup adds sweetness in a natural way.

Mix maple syrup and cinnamon to drizzle over your oats.

17. Mexican Shrimp Bowl

Mexican shrimp bowl


This Mexican shrimp bowl is tasty and made with fresh, colorful ingredients!

Adding a splash of Tequila to your shrimp gives it a unique taste! Garlic, chili, and a little lime juice match well.

Tender white quinoa adds a nutty bite to your meal. Add fresh mango for sweetness. Avocado delivers a creamy texture.

Pico de Gallo provides a fresh, spicy taste. Garnish with cilantro leaves for extra freshness.

18. Lemon Orzo Salad with Asparagus and Feta

lemon orzo salad


This healthy salad combines fresh asparagus, zesty lemon, and salty feta. It’s a fusion of tastes! Orzo works well in this salad as it lets the veggies shine.

Asparagus goes well with snap peas, red onion, and carrots. Kalamata olives and chickpeas give the dish a great texture and flavor.

Mix lemon juice, zest, olive oil, red wine vinegar, and garlic for your tangy dressing!

This is one of the freshest, healthy summer meal prep recipes!

19. Garlic Shrimp

garlic shrimp


Lots of garlic, butter, and a simple seasoning make the most delicious-tasting shrimp! This is excellent served with fresh salad and a flavorsome dressing.

Cook fresh shrimp with butter, garlic cloves, salt, and pepper. Add parsley and red pepper flakes when they’re cooked.

Combine olive oil, lemon juice, honey, mustard, and pepper to make your salad dressing. Drizzle over your salad and serve with your tasty garlic shrimp!

Chicken Meal Prep Ideas

The following meal prep recipes all have juicy chicken as the primary source of protein!

20. Honey Garlic Chicken

honey garlic chicken


Juicy chicken thighs are coated in a sweet, sticky, delicious sauce. Serve them with tender rice to soak up the flavor.

Sweet honey, savory garlic, and umami soy make a flavorful coating. The honey’s natural sugar helps caramelize the chicken!

Garnish your chicken and rice with green onion before serving.

21. Buffalo Chicken Rice Bowl

buffalo chicken bowl


Moist shredded chicken is coated in a spicy buffalo sauce. It’s served with a crunchy cabbage slaw and tender rice.

Making your buffalo chicken is easy! Mix melted butter and Frank’s wing sauce, and stir with your cooked chicken.

Make a flavorful dressing for your slaw. Combine mayo, Greek yogurt, apple cider vinegar, honey, garlic powder, and dill. Toss it with your cabbage until well combined.

Serve your buffalo chicken, rice, and slaw with creamy avocado and garnish with cilantro.

22. Instant Pot Spicy Chicken with Quinoa

spicy chicken with quinoa


This chicken dish is flavorful, wholesome, and bursting with textures! Think crunchy peppers, creamy beans, and tender pieces of chicken.

Salsa sauce, uncooked quinoa, and chicken breast go in your Instant Pot simultaneously. Add garlic powder, chili powder, paprika, cumin, salt, and pepper for flavor.

Serve your chicken and quinoa in bowls or meal prep containers. Add slices of red and green bell peppers, red kidney beans, and garnish with fresh parsley.

23. Greek Chicken Bowls

Greek chicken bowl


Bring a taste of Greece to your table with these Greek chicken bowls! You’ll have lemon chicken, colorful veggies, olives, feta, and refreshing tzatziki.

Use Greek yogurt in your marinade to tenderize your chicken. Add lemon juice, olive oil, red wine vinegar, oregano, salt, and pepper.

Crunchy cucumber, juicy grape tomatoes, and sharp red onion are ideal veggies. Add rich Kalamata olives for an authentic Greek taste!

24. Spicy Pineapple Chicken

spicy pineapple chicken


With sweet, spicy, and umami flavors, this spicy pineapple chicken is quick and easy to prepare!

Coat your chicken thigh pieces in a flavorful marinade. Make this with chili sauce, pineapple juice, soy sauce, ginger, garlic, and red pepper flakes.

Jalapeno adds more spice to your chicken! The sweetness of pineapple chunks complements the spicy taste perfectly. 

25. Chicken Burrito Bowls

chicken burrito bowl


Cilantro-lime rice, tender chipotle chicken, black beans, and homemade salsa form this delicious chicken burrito bowl!

Marinate your chicken with chipotle in adobo, oregano, cumin, onion powder, and garlic powder. Acidic lime juice balances the other robust flavors.

Make a fresh salsa with juicy tomatoes, sweet red onion, garlic, cumin, and cilantro. Cook your flavorful rice with lots of garlic before tossing it with fresh lime juice and more cilantro!

Add these ingredients to your grocery list and enjoy delicious meals for the entire week.

26. Lemon Chicken with Veggies

lemon chicken with veggies


Zesty lemon chicken is served with sweet, nutritious veggies. This meal is perfect if you like sweet food!

Use onion, garlic, salt, and pepper to make a marinade for your chicken. Chicken stock tenderizes the meat. Lemon juice is key!

To get a tasty caramelization, roast sweet potatoes and broccoli. Season them with garlic powder and paprika.

Serve with dill-flavored cherry tomatoes for an extra sweet taste.

27. Pesto Chicken Quinoa Bowl

pesto chicken quinoa bowl


Flavorsome pesto is found in your chicken and quinoa in this healthy meal.  Wholesome veggies round it out nicely.

Coat your chicken with pesto and paprika before cooking with lots of garlic! Lemon juice also adds another layer.

Cook tender quinoa in chicken broth and pesto for maximum flavor. Serve with avocado, chickpeas, tangy red onion, and sliced carrots. Juicy cherry tomatoes add a fresh taste.

Mix pesto with olive oil and lemon juice to make a tasty dressing!

28. Baked Herb Chicken Breasts with Couscous

baked herb chicken breast with cous cous


Baked and herby chicken breasts are the main part of this dish. Serve them with colorful veggies and tender couscous for a healthy meal.

Make a marinade for your chicken with olive oil, basil, oregano, garlic powder, salt, and pepper.

Roasted zucchini, sweet red onion, and red and yellow bell peppers deliver delicious flavors. Add plenty of garlic cloves, too!

29. Pulled Buffalo Chicken and Rice

pulled buffalo chicken with rice


Roasted garlic cauliflower is served with buffalo chicken and brown rice. This is a healthy and delicious meal!

Cook the chicken in your crockpot before shredding it. Mix lime juice, honey, and chicken stock with Frank’s buffalo sauce. Add cumin, paprika, garlic, chili, and onion powders.

Use chicken stock to cook your rice. A splash of lime juice brings out the flavor of the dish.

Mix cauliflower florets with olive oil, parsley, and garlic. Bake until the edges are golden and crispy!

30. Chicken Fajita Meal Prep Bowl

chicken fajita


For fajitas, stir-fried chicken sliced bell peppers, and onions are essential. Add baked Brussels sprouts for a delicious, sweet twist!

Add chili powder, paprika, cumin powder, salt, and pepper to your chicken. The tartness of lemon juice goes well with the spices.

This meal is delicious as it is. Add your favorite fajita toppings, though, for more flavor and texture!

31. Spicy Curried Chicken Meal Prep Bowl

curried chicken meal prep bowl


Indian flavors elevate the taste of this chicken. Serve it with veggies low in carbs for a healthy, tasty meal.

Marinade your chicken with curry powder, paprika, oregano, salt, pepper, and minced garlic. This adds a robust flavor to your meal that complements your veggies.

Broccoli, cauliflower, and Brussels sprouts are ideal to go with your chicken. Season them with olive oil, salt, and pepper.

Check out these other easy dinner meal prep recipes for busy days!

Vegan Meal Prep Ideas

These tasty meal prep ideas are ideal if you follow a vegan diet.

32. One Pot Vegan Chili

vegan chilli


Vegan chili is comforting, flavorful, and an excellent one-pot wonder!

Use wholesome beans in your chili. Pinto and red kidney beans are good choices. Sweet red bell pepper and crushed tomatoes provide veggie goodness.

Yellow onion and crushed garlic form the base flavor of your chili. Chili powder, cumin, garlic powder, oregano, and cayenne build on these.

Serve your hearty chili with your favorite toppings. Shredded cheese, cilantro, and avocado or tasty options!

33. Black-Eyed Peas Curry

black eyed peas curry


Tasty black-eyed pea curry is a staple Indian food. It’s quick, easy, and nutritious, made with staple pantry ingredients. Make a flavorsome spice mix rather than using curry powder!

Soak your dried peas before using them for your curry. The method is effortless after this step!

Yellow onion, tomato puree, coriander, ginger, garlic, and lemon form the base flavor of your curry. Bay leaf, cumin, turmeric, garam masala, chili powder, and coriander build on this.

Lemon juice and shredded coconut add a balanced, sweet taste to your curry.

34. Sweet Potato Casserole with Black Beans, Kale, and Quinoa

sweet potato casserole


This wholesome casserole is savory, sweet, and healthy. Creamy roasted garlic sauce melds with veggies, beans, and grains for the most delicious flavor!

Sweet potato provides a sweet flavor base for this dish. Kale adds a bitter taste that balances with black beans and quinoa.

Use salt, black pepper, and fresh rosemary to add a herby flavor. A golden, crunchy breadcrumb topping completes your casserole.

35. Lemon Dill Quinoa Chickpea Salad

lemon dill quinoa


Use a handful of ingredients to make this zesty, herby chickpea salad. It takes very little time to make, too.

Wholesome quinoa goes well with chickpeas for a nutritious salad. Scallions, fresh dill, lemon juice, and Dijon mustard add flavor. Bring everything together with extra virgin olive oil.

36. Chickpea Curry

chickpea curry


Colorful and hearty vegan chickpea curry is quick, easy, and delicious!

Make a creamy base for your curry with coconut milk, curry paste, peanut butter, and soy sauce. Sweet butternut squash, yellow onion, red bell pepper, and spinach join tender chickpeas.

Serve your tasty curry with healthy brown rice and a spoonful of plain yogurt.

37. Oil-Free Chickpea Salad

chickpea salad


This excellent vegan alternative to a tuna or egg salad takes only five minutes! As it’s also made without oil, it’s a super healthy choice.

Red bell pepper, celery, and a large juicy tomato are perfect to go with chickpeas. Dil pickle and Dijon mustard provide a tangy taste.

Use onion powder, paprika, garlic powder, salt, and pepper to add a good balance of flavor.

38. Banana Cinnamon Overnight Oats

banana cinnamon overnight oats


Overnight oats are an excellent option for meal prep. Grab a jar from the fridge, and breakfast is ready to eat! This version tastes like delicious banana bread.

Add rolled oats, almond milk, and chia seeds to mashed bananas. Cinnamon and vanilla extract add a mildly sweet flavor to your oats.

Mix until well combined and store in your fridge until ready to serve!

39. Vegan Broccoli Cheddar Egg Cups

broccoli cheddar egg cups


“Egg” cups are still on the menu if you follow a vegan diet. You can make a batter with three ingredients and add your favorite fillings.

Combine chickpea flour with soy milk and your seasonings. Paprika and turmeric add mild heat to your muffins. Nutritional yeast adds a cheesy taste!

Add broccoli, yellow onion, and shredded carrots for veggie goodness.

40. Vegetable Frittata

vegetable frittata


These savory muffins are a great breakfast or snack to take on the go. They can also be packed as a tasty lunch.

Mix black pepper, oregano, and salt with chickpea flour. Make a batter by mixing it with water. Shredded zucchini and carrot, bell pepper, and spinach are ideal veggies.

41. Vegan Breakfast Casserole

vegan breakfast casserole


A veggie-filled casserole is the perfect breakfast for feeding your family! This has a bottom layer of potato hash browns.

It goes well with the red bell pepper, earthy mushrooms, juicy tomato, onion, garlic, and spinach.

Use chickpea flour and water to make your “egg” mixture. Add flavor with turmeric, pepper, and nutritional yeast.

For a cheesy taste, sprinkle vegan cheddar on top. You can also add more yeast to your egg mixture.

41 Simple Meal Prep Ideas to Make For The Week Ahead

Get inspired by these simple meal prep ideas! Prepare your meals in advance and savor the convenience of having nutritious options at your fingertips. 
5 from 2 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Meal Prep
Cuisine American
Servings 2 -4 containers


  • 1. Air Fryer Maple Salmon
  • 2. Mini Crustless Quiche Cups with Sausage and Cheese
  • 3. Breakfast Crunchwrap
  • 4. Lemon Blueberry Baked Oatmeal
  • 5. Veggie Brown Rice Stir Fry
  • 6. Smoothie Freezer Packs
  • 7. Chicken-Apple Sausage Breakfast Burritos
  • 8. Mexican Red Bean Quinoa Casserole
  • 9. Burrito Bowls
  • 10. Salmon Meal Prep with Veggies
  • 11. Mediterranean Grain Bowls
  • 12. Teriyaki Turkey Rice Bowl
  • 13. Stuffed Pepper Meal Prep
  • 14. Spicy Tuna Bowls
  • 15. Greek Quinoa Salad Jars
  • 16. Cinnamon Overnight Oats
  • 17. Mexican Shrimp Bowl
  • 18. Lemon Orzo Salad with Asparagus and Feta
  • 19. Garlic Shrimp
  • 20. Honey Garlic Chicken
  • 21. Buffalo Chicken Rice Bowl
  • 22. Instant Pot Spicy Chicken with Quinoa
  • 23. Greek Chicken Bowls
  • 24. Spicy Pineapple Chicken
  • 25. Chicken Burrito Bowls
  • 26. Lemon Chicken with Veggies
  • 27. Pesto Chicken Quinoa Bowl
  • 28. Baked Herb Chicken Breasts with Couscous
  • 29. Pulled Buffalo Chicken and Rice
  • 30. Chicken Fajita Meal Prep Bowl
  • 31. Spicy Curried Chicken Meal Prep Bowl
  • 32. One Pot Vegan Chili
  • 33. Black-Eyed Peas Curry
  • 34. Sweet Potato Casserole with Black Beans Kale, and Quinoa
  • 35. Lemon Dill Quinoa Chickpea Salad
  • 36. Chickpea Curry
  • 37. Oil-Free Chickpea Salad
  • 38. Banana Cinnamon Overnight Oats
  • 39. Vegan Broccoli Cheddar Egg Cups
  • 40. Vegetable Frittata
  • 41. Vegan Breakfast Casserole


  • Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  • Get your shopping list going and make sure you've got all the ingredients.
  • Get cooking and make your next Meal Prep!


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