Life is busy. Between work, kids, errands, and trying to squeeze in a little “you” time, the last thing anyone wants is to spend an hour cooking dinner every single night.
That’s why meal prepping dinners in advance is a total game-changer. Spend a couple of relaxed hours on Sunday (or any day you like), and you’ll have grab-and-reheat dinners ready for the entire week.
In this guide, I’m giving you 7 of my family’s favorite quick-prep dinners that actually taste better after a day or two in the fridge. Each one is beginner-friendly, uses everyday ingredients, and comes with exact storage instructions. Let’s make weeknight cooking stress-free!
Why These Recipes Are Perfect for Meal Prep
- All prepped in 30 minutes or less (most under 20!)
- Store beautifully for 4–5 days in the fridge
- Freeze for up to 3 months
- One-pan, one-pot, or sheet-pan options = minimal cleanup
- Balanced with protein, veggies, and carbs
- Kid-approved flavors (no weird “diet” taste)
- Cost under $3–$5 per serving
Recipe 1: Sheet Pan Honey Garlic Chicken and Veggies
Prep time: 15 minutes | Cook time: 25 minutes | Serves: 5
| Ingredient | Amount |
|---|---|
| Chicken thighs (boneless, skinless) | 2 lbs (900g) |
| Broccoli florets | 4 cups |
| Baby carrots or carrot chunks | 2 cups |
| Bell peppers (any color) | 2 large, sliced |
| Olive oil | 3 tbsp |
| Honey | ¼ cup |
| Soy sauce (low-sodium) | ¼ cup |
| Garlic (minced) | 5 cloves |
| Ground ginger | 1 tsp |
| Sesame seeds (optional garnish) | 2 tbsp |
Steps:
- Preheat oven to 425°F (220°C). Line a large sheet pan with parchment.
- Whisk honey, soy sauce, garlic, ginger, and 2 tbsp olive oil in a bowl.
- Place chicken and veggies on the pan. Drizzle with remaining oil, season with salt and pepper.
- Pour sauce over everything and toss to coat.
- Bake 25–30 minutes, stirring halfway, until chicken reaches 165°F internal temp (USDA safe temperature).
- Cool completely, then portion into 5 containers. Reheat 2–3 minutes in microwave.
Storage: Fridge 4 days | Freezer 3 months
Recipe 2: One-Pot Creamy Tuscan Chicken Pasta
Prep time: 10 minutes | Cook time: 20 minutes | Serves: 6
This creamy pasta reheats like a dream—no separation!
| Ingredient | Amount |
|---|---|
| Chicken breast, cubed | 1.5 lbs |
| Penne or rotini pasta | 12 oz |
| Sun-dried tomatoes (oil-packed) | ½ cup chopped |
| Spinach (fresh) | 5 oz bag |
| Heavy cream or half-and-half | 1 cup |
| Chicken broth | 3 cups |
| Parmesan cheese (grated) | 1 cup |
| Italian seasoning | 2 tsp |
| Garlic | 4 cloves |
Steps:
- In a large pot, brown chicken in 1 tbsp oil from sun-dried tomatoes.
- Add garlic, Italian seasoning, uncooked pasta, broth, and sun-dried tomatoes.
- Bring to boil, then simmer covered 10–12 minutes until pasta is tender.
- Stir in cream, Parmesan, and spinach until wilted.
- Cool and divide into containers.
Pro tip: Add a splash of milk when reheating to keep it creamy.
Recipe 3: Beef and Broccoli Stir-Fry (Better Than Takeout)
Prep time: 15 minutes | Cook time: 15 minutes | Serves: 5
| Ingredient | Amount |
|---|---|
| Flank steak or sirloin, thinly sliced | 1.5 lbs |
| Broccoli florets | 6 cups |
| Cornstarch | 2 tbsp + 1 tsp |
| Soy sauce | ⅓ cup |
| Brown sugar | ¼ cup packed |
| Sesame oil | 1 tbsp |
| Fresh ginger & garlic | 1 tbsp each |
| Cooked rice for serving | 5 cups |
Steps:
- Toss beef with 1 tsp cornstarch, 1 tbsp soy sauce. Let sit 10 min.
- Whisk remaining soy sauce, brown sugar, cornstarch, sesame oil, ginger, garlic, and ½ cup water.
- Stir-fry beef 2–3 min, remove.
- Stir-fry broccoli 3 min, add sauce and beef back. Cook until thickened.
- Cool and pack with rice in separate compartments.
Recipe 4: Turkey Taco Meal Prep Bowls
Prep time: 20 minutes | Cook time: 15 minutes | Serves: 5
The seasoning mix makes all the difference!
| Ingredient | Amount |
|---|---|
| Ground turkey (93% lean) | 2 lbs |
| Black beans (drained) | 1 can |
| Corn (frozen or canned) | 1½ cups |
| Brown rice or quinoa (cooked) | 3 cups |
| Taco seasoning (homemade or packet) | 3 tbsp |
| Toppings: cheese, salsa, lettuce, avocado | As desired |
Homemade Taco Seasoning (makes extra):
- 2 tbsp chili powder
- 1 tbsp cumin
- 1 tsp each paprika, garlic powder, onion powder, oregano
- ½ tsp salt & pepper
Store lettuce and avocado separately to keep them fresh.
Recipe 5: Lemon Garlic Butter Salmon & Asparagus Foil Packs
Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4
Zero dishes—bake or grill right in the foil!
Ingredients per pack: salmon fillet, 6–8 asparagus spears, 1 tbsp butter, lemon slices, garlic, salt, pepper.
Bake at 400°F for 18–22 minutes. Perfect salmon every time.
Recipe 6: Vegetarian Chickpea Shawarma Bowls
Prep time: 15 minutes | Cook time: 20 minutes | Serves: 5
Even meat-lovers ask for seconds.
Roast spiced chickpeas and veggies at 425°F for 20 minutes. Serve over couscous or rice with garlic sauce (Greek yogurt + lemon + garlic).
Recipe 7: Slow Cooker Salsa Chicken (3 Ingredients!)
Prep time: 5 minutes | Cook time: 4–6 hours on low | Serves: 6–8
Place 2 lbs chicken breasts, 1 jar salsa, and 1 packet taco seasoning in slow cooker. Shred when done. Use in tacos, bowls, or over rice.
Meal Prep Container Recommendations
| Type | Best For | My Favorite Brand |
|---|---|---|
| Glass 3-compartment | Keeping foods separate | Prep Naturals or Bayco |
| Bento-style | Kids lunches too | Bentgo |
| Single compartment | Casseroles & pastas | Pyrex |
General Meal Prep Timeline (2-Hour Sunday Plan)
- 0–15 min: Grocery check & preheat ovens
- 15–45 min: Cook sheet pan chicken + beef & broccoli
- 45–70 min: Boil pasta for Tuscan chicken + assemble taco bowls
- 70–90 min: Bake salmon packs + roast chickpea bowls
- 90–120 min: Portion everything, label, and clean up
Storage & Food Safety Guidelines
- Cool food within 2 hours of cooking (FDA 2-hour rule)
- Store in shallow containers for quick cooling
- Reheat to 165°F internal temperature
- When in doubt, throw it out after 5 days
Frequently Asked Questions
How long do these meal prep dinners last in the fridge?
Most last 4–5 days safely when stored properly in airtight containers below 40°F.
Can I freeze these recipes?
Yes! All seven freeze beautifully for up to 3 months. Glass containers are freezer-safe if you leave headspace.
What’s the best way to reheat without drying out?
Microwave: add a splash of water or broth and cover.
Oven: 350°F covered with foil for 15–20 minutes.
Are these recipes kid-friendly?
100%! My own kids request the taco bowls and honey garlic chicken weekly.
Can I make these low-carb?
Swap rice/pasta for cauliflower rice or zucchini noodles in any recipe.
I hate washing dishes—what’s the least cleanup option?
The salmon foil packs and slow cooker salsa chicken = literally zero pans to wash!
How much money does this save?
Most families save $150–$300 per month by meal prepping instead of takeout.
Final Thoughts
There you have it—seven quick recipes for dinner you can meal prep in advance that will make your weeknights calmer, your wallet happier, and your taste buds very, very happy.
No more 6 p.m. panic of “what’s for dinner?” Just open the fridge, grab a container, heat, and eat. You deserve delicious home-cooked meals without the daily hassle—and now you have the exact roadmap to make it happen.
Pick one or two recipes to start with this weekend. Once you see how easy it is, you’ll be hooked. You’ve got this!
Happy prepping!
— MD Ashraf Ahmed
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