Meal prep Sundays are all about setting yourself up for success throughout the week. By preparing a week’s worth of healthy meals in one go, you’ll be able to breeze through Monday mornings without having to worry about what to cook or how to fit it into your busy schedule.
Gone are the days of scrambling to make a decent meal after a relaxing weekend; with Sunday meal prep, you can enjoy more make-ahead meals and save yourself the hassle.
Greek Chicken Meal Prep Bowl
Indulge in the essence of the Mediterranean with this delectable Greek chicken dish, where the harmonious blend of olive oil, garlic, oregano, and lemon creates a culinary masterpiece. The star ingredients – juicy olives, fresh tomatoes, crunchy bell peppers, and cucumber – come together to paint a vibrant color palette on your plate. To elevate this meal prep staple, add a dollop of creamy tzatziki just before serving, making it equally suitable for pita bread or served directly from the bowl.
Ground Turkey Meal Prep Bowl
Sunday meal prep just got a whole lot easier with this simple ground turkey recipe that requires only four ingredients: frozen quinoa, ground turkey, broccoli, and Trader Joe’s spicy peanut vinaigrette. The harmonious combination of these components makes for a deliciously balanced dish. To add some extra texture, consider sprinkling sliced scallions on top for a satisfying crunch.
Pulled pork Burrito Bowl
For maximum convenience, it’s best to prepare the pulled pork (and rice) ahead of time. Sunday is an ideal day for this task, allowing you to have a quick and easy meal ready for weekdays in just 10 minutes. To serve, reheat the defrosted pulled pork and customize with your favorite toppings. In this recipe, corn and black beans add natural sweetness and protein. Feel free to get creative by adding shredded cheese, salsa, and sour cream – or use your go-to burrito toppings!
Chicken and Rice
When it comes to adding some excitement to your weekday meals, look no further than this mouth-watering Jerk seasoning-inspired chicken recipe. The key to success lies in using tender and juicy chicken thighs, which will keep their flavor intact even after cooking. Pair these with a flavorful zesty rice dish infused with the tanginess of lime juice and the freshness of cilantro, and you’ll be in for a treat. But don’t stop there – complete your meal with some sweet and succulent grape tomatoes and a side of creamy guacamole, and you’ll have a truly satisfying meal prep experience.
Keto Greek Salad
Prepared in mason jars for effortless grab-and-go, this keto Greek salad is the perfect solution for busy weekdays. The foundation of this dish lies in its essential components: crumbly feta cheese and pungent green olives, which harmonize to deliver authentic Greek flavors. A refreshing crunch comes from the addition of cucumber and red onion, while a drizzle of Greek-style olive oil dressing ties everything together. Feel free to add lettuce, but for optimal results, consider adding it just before consumption to prevent sogginess.
Low Carb Chicken Meal Prep Bowl
Imagine a meal prep bowl that’s not only delicious but also easy to prepare in advance. This chicken meal prep bowl is a game-changer, featuring a creative spin on traditional mashed potatoes – think cheesy mashed cauliflower instead! The star of the show is juicy chicken, paired with an abundance of vibrant sautéed veggies like zucchini, red bell pepper, and red onion. To add depth and complexity to the dish, a pinch of paprika and oregano seasoning brings everything together perfectly. And if you want to take it up a notch, simply crumble some feta on top for an indulgent touch.
Freezer Chicken Soup
This soup recipe is perfect for busy weekdays when time seems to fly by. The best part? It requires zero cooking – just a simple chopping process that can be done ahead of time. Simply prepare your ingredients on a Sunday afternoon, combine them in a freezer-safe bag, and store it in the freezer until you’re ready to cook. During the week, simply empty the contents of the bag into a pot, bring to a simmer, and let it cook for about 30 minutes. And just like that, you’ll have a delicious and satisfying meal. To take it to the next level, serve with some crispy homemade croutons to mop up any leftover broth.
Zero Freestyle Points Healthy Chicken
While adhering to the WeightWatchers program doesn’t have to mean sacrificing flavor or satisfaction, it’s easy to create a delicious and healthy meal that fits within your daily point allowance. One such option is this zero-point chicken prep bowl. The foundation of this dish is a bed of fresh spinach, topped with sliced chicken breast. Feel free to customize with your favorite vegetables, such as cucumbers, bell peppers, or tomatoes. Take it to the next level by adding some protein-rich hard-boiled eggs and a tangy Greek yogurt dip for an added layer of flavor and creaminess.
Chicken Grain Bowls
Looking for a quick and easy weekday meal? Consider a grain bowl featuring roasted chicken and farro, paired with slow-cooked tomatoes and crisp greens. To elevate the dish, use lemony garlic vinaigrette in two ways: as a marinade for the chicken and as a ‘raw’ dressing on the salad. Add some crunch by finishing it off with toasted pine nuts or crumbled feta – a perfect combination of textures and flavors.
Air fryer Turkey Meatballs
When it comes to Turkey-based meals, a great alternative is turkey meatballs – they’re quick to make in bulk and can be prepared in advance. The foundation of these flavorful orbs is ground turkey, which pairs perfectly with the sweetness of bell peppers and the freshness of herbs. This combination makes for a delicious meal that’s even more satisfying when served alongside cauliflower rice and a medley of colorful roasted vegetables.
Banana Cinnamon Overnight Oats
While overnight oats offer a relaxing breakfast option, they also provide a convenient solution for busy weekdays. Simply prepare the ingredients the night before and serve them straight from the fridge in bowls or small containers. This version takes it to the next level by infusing a delicious banana bread flavor into your morning meal. One of the key secrets is using almond milk, which adds a subtle nutty flavor. The versatility of overnight oats is another major perk – feel free to experiment with different milks like coconut milk, or add some extra texture with almond butter and toasted pecans. By incorporating these elements, you can elevate your breakfast game and start your day off on the right foot.
Buffalo Chicken Rice Bowl
If you’re craving something other than traditional chicken dishes, you might want to try making a buffalo chicken and rice bowl – it’s incredibly satisfying! To add some crunch to your meal, toss in some raw, chopped veggies like carrots, onions, and celery. For a creamy contrast, slice up an avocado and add it to the mix. Then, sprinkle some salty feta cheese on top for added depth of flavor. Finally, drizzle on more buffalo sauce if you’re looking for an extra kick!
Kiwi Chia Pudding
When it comes to leisurely breakfasts that can be prepared overnight, these vibrant chia seed puddings are a delightful option for getting kids excited about mealtime. The combination of chia seeds with dairy-free milk, syrup, and vanilla creates a tasty base that’s easily elevated by the addition of kiwi puree, blueberries, and toasted coconut flakes. This breakfast is sure to be a hit with the whole family, and the best part? It’s quick and easy to prepare, making it perfect for busy mornings or as a healthy snack option throughout the day.
Vegan Lentil Soup
As the fall season sets in, soup becomes an increasingly appealing meal choice. One such option is a vegan lentil and wilted greens soup that boasts impressive plant-based protein credentials. The combination of red lentils and aromatic spices imbues this hearty dish with a warm, comforting quality, perfect for cozying up on a chilly day. For added seasonal flair, consider incorporating winter squash into your meal plan. Meanwhile, the addition of coconut milk lends a rich, creamy texture, while chickpeas provide an extra boost of protein.
Vegetarian Bean Chilli
Warming up on a chilly day just got a whole lot tastier with the addition of chili to the seasonal rotation. This hearty recipe is teeming with protein-rich beans, readily available at most grocery stores in varieties like pinto, kidney, and butter. Feel free to get creative and substitute whatever beans you have stashed away in your pantry!
The sweetness of caramelized sweet potatoes provides a delightful contrast, while creamy avocado adds a luxurious touch. For the perfect accompaniment, try scooping up this goodness with crunchy tortilla chips or pairing it with a fresh side salad.
Beef and Sweet Potato Skillet
When it comes to quick and easy weekday meals, beef is a reliable option. One great way to prepare beef is with a skillet filled with bold Southwest Tex-Mex flavors. This dish pairs perfectly with sweet potatoes, which can be topped with fresh cilantro, creamy avocado slices, and a squeeze of lime juice for added brightness. If you’re looking for a leaner alternative, consider substituting the beef with ground turkey. And if you find yourself with leftover beef, don’t worry – there are plenty of healthy meal prep recipes that can help you make the most of it.
Quinoa Casserole
This vegetarian black bean quinoa casserole is a satisfying option for a weekday meal, offering a hearty serving that’s both nutritious and flavorful. The foundation of this dish is built upon a rich sauce crafted by blending steamed sweet veggies and garlic, which adds depth and warmth to each bite. A pop of color comes from the inclusion of red bell pepper and corn, while the jalapenos provide an optional kick of spice for those who like a little heat; feel free to omit them if you prefer a milder flavor.
Cauliflower Mac and Cheese
Indulge in a comforting twist on the classic mac and cheese, but with a healthier spin. By substituting cauliflower for traditional pasta, you’ll not only reduce carbs but also increase the nutritional value of the dish. The game-changer lies in the sauce, which is thickened with a roux rather than relying on melted cheese. To ensure even cooking, it’s essential to part-cook the cauliflower before finishing it off in the oven. And don’t worry, you won’t have to sacrifice flavor or creaminess – simply top your cauliflower ‘mac’ with sharp cheddar and enjoy. Feel free to experiment with different cheeses to find your perfect match!
Sweet Potato Shepherd’s Pie
When it comes to a satisfying midweek meal, shepherd’s pie is an excellent choice. The star of the show is a rich and flavorful mixture of lean ground beef and vegetables, which serves as the perfect foundation for this comforting dish. One key twist on the classic recipe is the use of sweet potatoes instead of white potatoes – not only do sweet potatoes offer a delightful sweetness, but they also provide a boost in nutritional value. If you don’t have access to sweet potatoes, you can certainly opt for traditional white potatoes, but we highly recommend taking advantage of the added flavor and benefits that sweet potatoes bring. And don’t be afraid to get creative – this pie is already packed with plenty of nutrients, so feel free to add even more veggies to make it a truly satisfying meal.
Breakfast Strata
Imagine waking up to the aroma of a warm, golden-brown casserole, its buttery goodness wafting from the oven, signaling that it’s time for breakfast. A breakfast strata is just that – a no-fuss, overnight sensation that requires minimal prep and delivers maximum flavor. This festive favorite, made with soft brioche, nutty Gruyère, savory sausage, and sweet contrast from diced green apples and fennel, is the perfect way to start your day. And the best part? It’s all held together by a creamy egg custard that’s sure to become a new holiday tradition.
Pumpkin Pecan Baked Oatmeal
The festive season is the perfect time to indulge in warming, seasonal breakfasts like pumpkin-baked oatmeal. A delightful combination of creamy textures and crunchy toppings makes it a treat to start your day. Pumpkin puree brings a rich, velvety quality to this recipe, but feel free to substitute with canned sweet potato for a slightly different twist. For added texture and crunch, sprinkle pecan halves on top before serving. Consider pairing your oatmeal with a dollop of coconut cream and a drizzle of maple syrup for an indulgent treat that’s sure to satisfy.
Stuffed Peppers
For those Sundays when meal prep is a must, stuffed peppers are an excellent choice. Not only do they freeze well before cooking, but they also offer the convenience of being ready to grab and go whenever you need them. The filling inside these peppers packs quite a punch, featuring ground turkey, black beans, quinoa, and brown rice as its base ingredients. To give it a distinct smoky flavor, it’s essential to incorporate smoked paprika into your spice mixture. If you’re not a fan of quinoa, feel free to swap it out for extra rice instead.
Vegetarian Moussaka
One of Greece’s most treasured comfort foods, Moussaka takes on a unique twist by substituting traditional ingredients with innovative alternatives. In this rendition, lentils and eggplant take center stage, replacing the ground beef and lasagna noodles respectively. The result is a flavorful dish that deviates from the norm while maintaining its essence. To complete this culinary masterpiece, a generous sprinkling of mozzarella cheese adds a rich, creamy layer, elevating the overall taste experience.
Bacon and Vegetable Egg Casserole
Indulge in the penultimate dish, a mouthwatering bacon and vegetable egg casserole that’s packed with an array of tantalizing flavors and nutrient-dense vegetables. The harmonious blend of tomatoes, bell peppers, spinach, and green onions is sure to leave you feeling satisfied. A generous amount of pre-cooked salty bacon adds a satisfying crunch to each bite. Feel free to get creative and experiment with the flavors by incorporating your favorite veggies into this delightful dish.
Zucchini Egg Muffins
For a quick and satisfying weekday lunch, consider whipping up a batch of egg muffins. These mini frittatas are packed with flavor from zucchini, cheddar cheese, and onion. Simply combine the fillings with eggs, salt, pepper, and basil for a meal that’s ready in about 30 minutes. The best part? Egg muffins are incredibly versatile, so feel free to mix things up by adding your favorite veggies – mushrooms would be a great addition, or you could try goat’s cheese for an extra burst of flavor.
