Life with a busy schedule is like running the clock on a football field. There's two minutes until the final whistle, both teams are neck and neck, and the anxiety is at an all time high. That's how I feel when trying to balance two jobs, two kids, and getting food on the table before the sun goes down. IT'S. A. LOT.
BUT! I am here to save the day. No, really, I rely on these 15 ridiculously simple meal prep recipes to make it through the busiest of weeks, and I am confident you will too.
Jump to:
- What does Meal Prep mean, anyway?
- Benefits of Meal Prep and Meal Planning
- Meal Prep Tips for Success
- The Veggies
- Corn and Avocado Salad with Tomato
- Air Fryer Parmesan Broccoli
- Sautéed Broccoli Rabe Garlic and Oil
- Sautéed Sugar Snap Peas
- Cabbage Salad with Shallot Vinaigrette
- The Proteins
- Skillet Chicken Parmesan
- Grilled Teriyaki Chicken Thighs
- Dried Cranberry and Walnut Chicken Salad
- Baked Turkey Meatballs
- Sheet Pan Salmon
- The Carbs/Starches
- Brussels Sprouts and Sweet Potatoes
- Herb Roasted Baby Potatoes
- Garlic Herb Red Bliss Mashed Potatoes
- Buttered Egg Noodles
- Herby Garlic Bread
What does Meal Prep mean, anyway?
TL;DR: Meal prep is essentially the actual act of preparing food/meals for a short period of time. For example, if I know that my oldest son has baseball practice on a Tuesday, I'll prepare dinner for Monday and Tuesday on the Sunday before. That way, when we get home from practice, I can warm dinner up and be eating in no time.
It takes strategy, knowing your calendar, and keeping inventory of what's in your pantry/freezer/refrigerator to make meal prep work. You can also read more about meal prep in my Secrets to Efficient Meal Planning E-Book!
Benefits of Meal Prep and Meal Planning
- Takes the guesswork out of trying to figure out what to eat for dinner on a nightly basis.
- Keeps the fridge, freezer, and pantry organized. Trust me, you KNOW you have 4 cans of crushed tomatoes or 6 cans of chickpeas waiting to be used in the pantry (because you forgot that you had them already when you went shopping).
- Helps with overspending at the grocery store. I used to be quite guilty of this as I always ended up overbuying food and then sadly having to toss it, which is too much waste and never sat well with me.
Meal Prep Tips for Success
A few quick tips for when exploring meal prep and using these 15 meal prep recipes for family dinners to your benefit:
- KEEP TRACK OF YOUR SOCIAL CALENDAR! If you are out three nights out of the week, it's best to only plan for 1-2 meals, or one larger meal that will yield leftovers. Remember, we don't want to have wasted food.
- Use my 3/2/1 approach to meal prepping and planning. This means planning to cook:
- 3 veggies
- 2 proteins
- 1 starch/carb
- Cooking this way allows flexibility in pairing and serving options, and can also be a way to include meats or veggies that you know your child(ren) will definitely eat.
- Knowing what you're buying, planning ahead of busy days, and keeping track of what you've got already is a sure fire way to stay within budget for your family, and having home-cooked meals on the table regularly.
The Veggies
Corn and Avocado Salad with Tomato
Why this works:
- Easy to throw together in a pinch.
- Versatile for a variety of different ingredients on hand.
- Pairs with virtually ANY protein.
Air Fryer Parmesan Broccoli
Why this works:
- Minimal prep required.
- Easily made in the air fryer, which leaves room for other items to go in the oven or stovetop.
- Can be substituted with cauliflower.
Sautéed Broccoli Rabe Garlic and Oil
Why this works:
- Uses only one pan (from blanching to sautéing in seconds, especially with the Always Pan from Our Place)
- Minimal effort with a lot of flavor
- Can be thrown into pasta, rice, or as is along with any protein.
Sautéed Sugar Snap Peas
Why this works:
- Minimal effort with a lot of flavor
- Easy to find in stores and at farmers markets.
- One pan clean up
Cabbage Salad with Shallot Vinaigrette
Why this works:
- Can easily be thrown together in just minutes.
- Uses any kind of vegetables you have in the fridge or pantry.
- Yields a LOT for the week.
The Proteins
Skillet Chicken Parmesan
Why this works:
- Classic chicken cutlets baked in sauce in just one pan.
- Can be paired with many different vegetables and sides.
- Leftovers can easily be thrown into the freezer or used for lunch.
Grilled Teriyaki Chicken Thighs
Why this works:
- Can be done inside or outside on the BBQ
- Great for salads, rice dishes, or thrown over mashed potatoes with a veggie.
- Swap out the chicken thighs for chicken breasts for a leaner protein.
Dried Cranberry and Walnut Chicken Salad
Why this works:
- Chicken salad can be used in so many different ways from sandwiches to salads and casseroles.
- Uses up leftover rotisserie chicken, oven baked chicken, or boiled chicken from soup.
- Flexible ingredients.
Baked Turkey Meatballs
Why this works:
- One pan clean up
- Versatility with pairing the meatballs with rice, pasta, potatoes, or a side of vegetables.
- Kid-friendly and freezer-friendly.
Sheet Pan Salmon
Why this works:
- Versatile with different flavors and spices.
- Minimal clean up.
- Goes with any veggie and side you pair it with.
The Carbs/Starches
Brussels Sprouts and Sweet Potatoes
Why this works:
- Combines a veggie and a starch/potato.
- Sheet pan friendly.
- Pairs with virtually ANY protein.
Herb Roasted Baby Potatoes
Why this works:
- Simple and easy enough to prep ahead of time.
- Can be made in the air fryer or the oven.
- Holds up in the fridge and also reheats well.
Garlic Herb Red Bliss Mashed Potatoes
Why this works:
- Kid friendly.
- Easy to prepare ahead of time
- Uses one pot and one bowl to mix.
Buttered Egg Noodles
Why this works:
- Blank canvas to work with! Throw in any protein or veggie to complete the meal.
- Easy to find in grocery stores.
- One pot clean up.
Herby Garlic Bread
Why this works:
- Minimal ingredients needed.
- Crispy bread with garlic goes well with saucy proteins and veggies.
- Makes for a crispy sandwich the next day.
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