10 Easy Meal Prep Recipes to Keep You Covered All Week Long

If you’ve ever stood in your kitchen wondering what to make for dinner—again—meal prep is the solution you didn’t know you needed. Taking a little time on Sunday (or whatever day suits you best) to prepare meals in advance can save hours during your busy week. These easy meal prep recipes are simple, satisfying, and perfect for making your week run smoother—whether you’re feeding a family, meal prepping for work, or just trying to eat healthier without the daily hassle.

In this post, we’re diving into 10 meal prep-friendly recipes that hold up beautifully in the fridge, are easy to batch cook, and taste just as good on day three as they did on day one.

Frequently Asked Questions About Meal Prep

What’s the best day to meal prep?
Most people prefer Sundays, but any day that gives you a few uninterrupted hours works. The goal is to prep ahead for 3–5 days of meals.

How long do meal prepped meals last in the fridge?
Most cooked meals stay fresh for 3–5 days in airtight containers. For longer storage, consider freezing portions.

Do I need special containers for meal prep?
Glass or BPA-free plastic containers with tight-fitting lids are ideal. Consider using stackable containers with dividers for convenience.

Can I freeze my prepped meals?
Absolutely! Many meals like soups, stews, and cooked grains freeze well. Just label with the date and reheat thoroughly.

1. Teriyaki Chicken with Brown Rice and Steamed Broccoli

This classic meal prep combo never goes out of style. Juicy chicken thighs are cooked in a homemade teriyaki sauce that’s sweet, salty, and perfectly sticky. Serve it with nutty brown rice and steamed broccoli for a well-balanced, protein-rich lunch or dinner.

Ingredient Highlights:
Soy sauce, honey, garlic, ginger, sesame oil.

Serving Tip: Sprinkle with sesame seeds and a few chopped scallions before serving.

➡️ Get Full Recipe Teriyaki Chicken Meal Prep

2. Mediterranean Chickpea Salad

This vibrant, veggie-packed chickpea salad gets better as it sits. Tossed in a lemony olive oil dressing, it’s loaded with cucumber, cherry tomatoes, red onion, and feta. It’s perfect for lunch on the go or a light dinner.

Make it a Meal: Add grilled chicken or quinoa for extra protein.

Serving Tip: Store dressing separately to keep veggies crisp until ready to eat.

➡️ Get Full Recipe: Chickpea Salad

3. Honey Garlic Shrimp with Zoodles

If you’re after something quick and low-carb, this honey garlic shrimp is perfect. It cooks in under 10 minutes and pairs beautifully with spiralized zucchini noodles. A light yet satisfying option that reheats well.

Ingredient Highlights:
Shrimp, honey, garlic, soy sauce, ginger, zucchini.

Variations: Swap zoodles with rice noodles or jasmine rice for a carb boost.

➡️ Get Full Recipe: Honey Garlic Shrimp

4. Taco Bowls with Ground Turkey

These taco bowls are bursting with bold flavors and are completely customizable. Use ground turkey for a lean protein base, then layer with brown rice, black beans, corn, salsa, and avocado slices.

Serving Tip: Store avocado separately and add fresh before serving.

Optional Add-Ons: Cheese, Greek yogurt, hot sauce, or crushed tortilla chips.

➡️ Get Full Recipe: Taco Meal Prep Bowls

5. Baked Oatmeal with Blueberries and Almonds

Make mornings easier with this baked oatmeal that reheats beautifully throughout the week. Sweetened naturally with maple syrup and packed with fruit, it’s hearty, comforting, and endlessly customizable.

Ingredient Highlights:
Rolled oats, almond milk, blueberries, cinnamon, maple syrup.

Serving Tip: Enjoy warm or cold. Add a dollop of yogurt or a drizzle of nut butter.

➡️ Get Full Recipe: Baked Oatmeal

6. Lentil and Vegetable Soup

This lentil soup is rich in fiber, protein, and flavor. It’s freezer-friendly and perfect for batch cooking. Loaded with veggies like carrots, celery, and tomatoes, it’s a comforting option for lunch or dinner.

Ingredient Highlights:
Brown lentils, vegetable broth, garlic, onion, Italian herbs.

Serving Tip: Serve with a slice of crusty whole grain bread.

➡️ Get Full Recipe: Lentil Soup

7. Chicken Caesar Wraps

These wraps come together quickly and stay crisp if stored properly. Use grilled chicken, crisp romaine, parmesan, and your favorite Caesar dressing. Wrap in a tortilla or low-carb wrap.

Serving Tip: Pack the filling and wrap separately to avoid sogginess.

Quick Tip: Add cherry tomatoes or swap in kale for more texture.

➡️ Get Full Recipe: Chicken Caesar Wraps

8. Quinoa and Roasted Veggie Bowls

Roasted vegetables paired with fluffy quinoa and a simple tahini or balsamic dressing make these bowls an easy go-to. Use seasonal veggies like sweet potato, zucchini, and bell peppers.

Serving Tip: Store dressing separately and drizzle just before eating.

Make It a Meal: Top with grilled tofu, chickpeas, or eggs.

➡️ Get Full Recipe:Roasted Veggie Bowls

9. Spaghetti Squash with Turkey Bolognese

A lighter take on traditional pasta, this dish uses roasted spaghetti squash as the base. Topped with a rich and hearty turkey bolognese, it’s flavorful, filling, and great for low-carb eaters.

Ingredient Highlights:
Spaghetti squash, lean turkey, crushed tomatoes, basil, garlic.

Serving Tip: Store sauce and squash separately to keep texture.

➡️ Get Full Recipe: Turkey Bolognese

10. Greek Yogurt Parfaits

Perfect for breakfast or a snack, these parfaits layer creamy Greek yogurt with fresh berries, granola, and a drizzle of honey. Prep in jars for an easy grab-and-go option.

Serving Tip: Keep granola separate until serving to maintain crunch.

Variations: Try flavored yogurt or swap in seasonal fruits.

➡️ Get Full Recipe: Yogurt Parfaits

Make Your Week Delicious and Stress-Free

Meal prep doesn’t have to be boring or complicated. With these easy meal prep recipes, you’ll have a week full of nutritious, satisfying meals that save you time, money, and stress. Whether you’re prepping lunches, dinners, or even breakfast, a little planning goes a long way.

Want more ideas like these? Head over to Chaskoza and explore a world of globally inspired, practical meals made with real ingredients and a whole lot of flavor.