Here are some make-ahead healthy meal prep ideas to set you up for an easy week. Meal prepping on Sunday allows you to have nutritious home-cooked food ready for the busy days ahead.
Start your week off right with a pot of hearty oatmeal. Combine steel-cut oats, chopped apples, cinnamon and nut butter in a slow cooker. In the morning, you’ll wake up to a warm, filling breakfast. Make a batch of burritos or breakfast sandwiches to freeze for grab-and-go breakfasts or lunches. Whip up a frittata with veggies, cheese and eggs or bake egg cups in a muffin tin.
For lunches, cook a big batch of quinoa, farro or brown rice. Pair the grains with roasted or grilled veggies, beans, and a protein like chickpeas or chicken. Serve the grain bowls with a dollop of hummus, pesto or lemon vinaigrette. Chili, lentil soup or bean and veggie soup also make great, freezer-friendly meals.
Marinate chicken breasts or thighs, then bake them to add to salads. You can also pound the chicken to an even thickness, then cook it on the stovetop. Make a double batch of salad with grains, beans, nuts and a light vinaigrette. Portion the salads and chicken into containers for up to five days of lunches.
For dinners, a tray of enchiladas, lasagna or baked ziti are always crowd-pleasers. Double a recipe for veggie curry over rice, beef and broccoli or chicken teriyaki. Serve the leftovers with sides of roasted or steamed vegetables. A pot of vegetable-packed minestrone, lentil or split pea soup also makes for a cozy, satisfying dinner.
With a few hours of meal prep on Sunday, you’ll have healthy, homemade food to fuel your week. Making meals ahead saves time and money, and ensures you have good food on hand even when your schedule gets busy. With a bit of planning, you can master the art of meal prep and establish a routine that works for you.