10 Meal Prep Dinner Ideas to Save Time and Eat Healthy All Week

ByEmma

Meal prepping is a game-changer for busy individuals who want to eat nutritious home-cooked meals without the daily hassle of cooking. By dedicating a few hours on the weekend you can set yourself up for a week of delicious stress-free dinners. Below we’ve compiled 10 meal prep dinner ideas that are easy to make store well and reheat beautifully.

Contents

1. Mediterranean Meal Prep Bowls

Perfect for those who love fresh vibrant flavors.

Ingredients:

  • 1 cup quinoa cooked
  • 2 chicken breasts grilled and sliced
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • ½ red onion thinly sliced
  • ½ cup kalamata olives
  • ¼ cup feta cheese crumbled
  • ¼ cup hummus
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt & pepper to taste

Instructions:

  1. Cook quinoa according to package instructions and let cool.
  2. Grill chicken with olive oil salt and pepper then slice.
  3. Assemble bowls by dividing quinoa chicken tomatoes cucumber red onion olives and feta into meal prep containers.
  4. Drizzle with olive oil and lemon juice.
  5. Store hummus separately and add before eating.

Pro Tip: These bowls stay fresh for up to 4 days. For extra flavor marinate the chicken in Greek seasoning before grilling.

2. Slow Cooker Honey Teriyaki Chicken

Ideal for hands-off cooking with maximum flavor.

Ingredients:

  • 4 boneless skinless chicken thighs
  • ½ cup soy sauce (or tamari for gluten-free)
  • ¼ cup honey
  • 2 tbsp rice vinegar
  • 2 cloves garlic minced
  • 1 tsp ginger grated
  • 1 tbsp cornstarch (optional for thickening)
  • Sesame seeds & green onions for garnish

Instructions:

  1. Place chicken in the slow cooker.
  2. Whisk together soy sauce honey rice vinegar garlic and ginger then pour over chicken.
  3. Cook on low for 4-5 hours or high for 2-3 hours.
  4. Shred chicken and thicken sauce with cornstarch if desired.
  5. Serve over rice and garnish with sesame seeds and green onions.

Storage: Keeps well for 5 days in the fridge or 3 months in the freezer.

3. Sheet Pan Shrimp Fajitas

A quick flavorful meal with minimal cleanup.

Ingredients:

  • 1 lb shrimp peeled & deveined
  • 2 bell peppers sliced
  • 1 red onion sliced
  • 2 tbsp olive oil
  • 1 tbsp fajita seasoning
  • Lime wedges & cilantro for serving

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss shrimp peppers and onions with olive oil and seasoning.
  3. Spread on a sheet pan and roast for 10-12 minutes.
  4. Divide into containers and serve with lime and cilantro.

Pro Tip: Pair with cauliflower rice for a low-carb option.

4. Creamy Coconut Lentil Curry

A vegan-friendly protein-packed dish.

Ingredients:

  • 1 cup dried lentils
  • 1 can coconut milk
  • 1 onion diced
  • 3 cloves garlic minced
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • 1 can diced tomatoes
  • 2 cups spinach

Instructions:

  1. Sauté onion and garlic until soft.
  2. Add lentils coconut milk spices and tomatoes then simmer for 25-30 minutes.
  3. Stir in spinach until wilted.
  4. Store in airtight containers for up to 5 days.

Serving Suggestion: Pair with naan or brown rice.

5. One-Pan Italian Sausage with Veggies

A hearty low-effort meal with bold flavors.

Ingredients:

  • 4 Italian sausage links
  • 2 cups baby potatoes halved
  • 1 bell pepper sliced
  • 1 zucchini sliced
  • 1 tbsp Italian seasoning
  • 2 tbsp olive oil

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss all ingredients on a sheet pan.
  3. Roast for 25 minutes flipping halfway.
  4. Slice sausages before storing.

Storage Tip: Keeps for 4 days in the fridge.

6. Vegetarian Kung Pao Quinoa Bowls

A spicy plant-based alternative to takeout.

Ingredients:

  • 1 cup quinoa cooked
  • 1 bell pepper diced
  • ½ cup peanuts
  • 2 tbsp soy sauce
  • 1 tbsp sriracha
  • 1 tbsp honey
  • 1 tsp sesame oil

Instructions:

  1. Whisk together soy sauce sriracha honey and sesame oil.
  2. Toss with quinoa peppers and peanuts.
  3. Store in meal prep containers for up to 5 days.

Pro Tip: Add crispy tofu for extra protein.

7. Freezer-Friendly Turkey Meatballs

Perfect for batch cooking and quick meals.

Ingredients:

  • 1 lb ground turkey
  • ½ cup breadcrumbs
  • 1 egg
  • 2 cloves garlic minced
  • 1 tsp Italian seasoning

Instructions:

  1. Mix all ingredients and form into meatballs.
  2. Bake at 375°F (190°C) for 20 minutes.
  3. Freeze in portions and reheat in marinara sauce.

Storage: Lasts 3 months in the freezer.

8. Chickpea Noodle Soup

A vegetarian twist on a classic comfort food.

Ingredients:

  • 1 can chickpeas drained
  • 4 cups vegetable broth
  • 2 carrots sliced
  • 2 celery stalks diced
  • 1 cup egg noodles
  • 1 tsp thyme

Instructions:

  1. Sauté carrots and celery until soft.
  2. Add broth chickpeas and noodles simmer for 10 minutes.
  3. Store in jars for easy reheating.

Pro Tip: Add lemon juice for brightness.

9. Honey Sriracha Glazed Meatballs

A sweet and spicy crowd-pleaser.

Ingredients:

  • 1 lb ground chicken
  • ¼ cup breadcrumbs
  • 1 egg
  • 2 tbsp sriracha
  • 2 tbsp honey

Instructions:

  1. Mix chicken breadcrumbs and egg then form meatballs.
  2. Bake at 375°F (190°C) for 20 minutes.
  3. Toss with sriracha and honey glaze.

Storage: Keeps for 4 days in the fridge.

10. Creamy Kale Caesar Salad

A hearty salad that won’t wilt.

Ingredients:

  • 4 cups kale chopped
  • ½ cup Caesar dressing
  • 1 cup grilled chicken
  • ¼ cup Parmesan
  • ½ cup croutons

Instructions:

  1. Massage kale with dressing to soften.
  2. Top with chicken Parmesan and croutons.
  3. Store dressing separately if prepping ahead.

Pro Tip: Add avocado for extra creaminess.

Final Thoughts

Meal prepping doesn’t have to be boring or repetitive. With these 10 dinner ideas you can enjoy a variety of flavors while saving time and staying on track with your health goals.

For more meal prep inspiration check out and .

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