7 Amazing Meal Prep Recipes
Meal prep is often viewed as boring. I see plenty of gym bros prepping ground beef with steamed broccoli and rice. That’s not something I’m going to eat day in and day out. My idea of meal prep is stable recipes that are packed with a variety of flavors that also help me reach my goals. These often include meatballs, soups and stews, and cold pasta or grain salads.
I’ve linked some of my favorite meal prep recipes as of late. These are recipes that I’ve prepared for my meal prep clients and can be adjusted depending on your specific goals!
One Pan Burrito Skillet
My One Pan Burrito Skillet is an all-time favorite recipe of mine. It tastes great eaten fresh but it’s just as good prepped ahead of time. I like to follow the recipe exactly except I hold the cheese. When reheating, I sprinkle with the cheese and bake in the oven until bubbling. I’ve found it easiest to prepare it as mentioned in a pan with a lid on the stove and then transfer it to a casserole dish with a lid. Then all that needs to happen is for it to go into the oven! You can also freeze this for up to 3 months. Again, just hold the cheese until reheating. If reheating from frozen, place in the oven at 375º for 2 1/2 hours, and add the cheese when there is just 30 minutes left. If cooking from thawed, add the cheese and bake for 35 minutes. This recipe boasts 37 grams of protein in just one serving! It also contains 30% of your daily fiber requirement.
African Sweet Potato Stew
This African Sweet Potato Stew is one of those recipes that feels so fancy but is actually quite easy to throw together. It’s sweet, it’s a little spicy, it’s creamy. It’s delicious. My meal prep clients always love this soup. It freezes fantastically which I love because it can be stored for up to 3 months. Allow to cool a bit before transferring to a Tupperware container and storing in the freezer. To reheat, allow to thaw in the fridge overnight. Then dump into a saucepan and bring to a gentle simmer, cooking for 15-20 minutes, until completely warmed through. This soup is not only high protein, 41 grams, but is also an awesome source of Vitamins C, E, and K!
Sweet and Sour Meatballs
These Sweet and Sour Meatballs are one of the first recipes I tried freezing and reheating at home. I like to try recipes out before making them for my meal prep clients. These are so dang good. And they reheat so well you can’t even tell the difference from fresh. I like to allow most of my frozen dishes to thaw in the fridge overnight, this allows them to reheat more evenly. Then I just place in a saucepan with a lid and bring to a simmer, cover, and allow to simmer for about 15 minutes, until the meatballs are warmed through at the center. If you’re just making these for the week - they’ll stay fresh in the fridge for 5 days! This is a high-protein recipe and very high in Vitamin B12, which many are deficient in. It also packs a ton of zinc which is super great for immune function!
Stuffed Pepper Skillet
I love a one-pan dish and this Stuffed Pepper Skillet is no exception. This recipe requires minimal ingredients and has all the great flavors of a stuffed pepper but way less hassle. And lets face it, you just end up cutting up your stuffed pepper and dumping out the filling, let’s skip all that nonsense. Similarly to my one-pan burrito skillet, you can freeze this dish for up to 3 months. I would just skip the cheese and wait to add it before baking. Thaw in the fridge overnight and sprinkle with cheese before baking at 375º for 35 minutes. If baking straight from frozen, bake for 2 1/2 hours and add the cheese about a half hour before it’s done. This dish is not only high in protein but also is rich in most B Vitamins and more than 100% of your daily RDA for Vitamin C!
Thai Turkey Meatballs in Coconut Curry Sauce
This Thai Turkey Meatballs in Coconut Curry Sauce recipe received a lot of positive feedback from my friends and family. I will definitely be making this dish for a crowd very soon. I like how simple it is and how well meatballs freeze. While the results from freezing coconut milk are variable, I’ve never had bad luck with it. I would just make sure not to cook the peppers until they are super soft so they don’t get mushy when reheating. Allow to cool and store in a Tupperware container and place in the freezer for up to 3 months. I like to make a batch on Sunday and put them in individual containers with a scoop of white rice. Then all I need to do is pop it in the microwave or toss it in a saucepan on the stove to reheat. As you’ve probably gathered, all my recipes tend to be high in protein, and this one is no different. This recipe is also an amazing source of selenium, which many people do not receive enough of!
Mediterranean Pasta Salad
My Mediterranean Pasta Salad is different from a lot of the recipes on this post because it’s a cold, no-heat recipe! I love the ease of those recipes and have been focusing on them more as they’ve been requested by meal prep clients. It’s chock full of fresh veggies which add a vibrance to the dish - not only in flavor but also in vitamins and minerals! The dressing is made with red wine vinegar and olive oil which gives it a nice zing. It’s very customizable but I love it just as it is. Pasta is higher in carbs but with the addition of all the vegetables and the chickpeas, the fiber reduces the net carbohydrate content by 10 grams!
Jen Anniston Copycat Salad
This Jen Anniston Copycat Salad is a great option for meal prep! It holds well in the fridge for up to 5 days. I choose to toss with only half the dressing before storing it in the fridge. Then, just before eating, I add the remaining dressing. If portioning out into individual containers I add my dressing into small ramekins and tuck them right into the container with the salad. This recipe is super high in fiber, we can thank the quinoa, chickpeas, and cucumbers for that - boasting 34% of your daily recommended intake! It can be eaten as is or as a side with grilled chicken, fish, or steak! It would also be delicious scooped up with some tortilla chips.
