21 Easy Meal Prep Ideas For Busy People

I used to spend way too much money on takeout because I was just too tired to cook after work.

Once I started setting aside a little time on Sundays to prep these meals, my whole week felt so much smoother.

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These are the recipes I actually use because they’re simple and don’t require any fancy ingredients.

1. Simple Overnight Oats

These are a total lifesaver for those mornings when I’m running behind and need to grab something quick.

1. Fill a jar halfway with rolled oats and your choice of milk.
2. Stir in a teaspoon of chia seeds for some extra fiber.
3. Add a drizzle of honey or maple syrup to sweeten it up.
4. Close the lid and let it sit in the fridge overnight.

2. Sheet Pan Chicken and Veggies

I love sheet pan meals because they barely require any cleanup at the end of the night.

1. Chop up chicken breast, broccoli, and bell peppers into bite-sized pieces.
2. Toss everything on a tray with olive oil and garlic powder.
3. Bake at 400 degrees for about 20 minutes.
4. Divide them into containers once they cool down.
5. Squeeze a bit of fresh lemon over the top for extra flavor.

3. Meal-Prep Vegetarian Quinoa Burrito Bowls

This is one of my go-to plant-based options that stays fresh in the fridge for several days.

1. Cook your quinoa and let it cool completely before portioning.
2. Add a layer of black beans, corn, and halved cherry tomatoes.
3. Sprinkle on some fresh cilantro and a dash of cumin.
4. Pack a small side of salsa or sour cream to mix in later.
5. Keep the avocado separate until you’re ready to eat so it doesn’t brown.

4. Low Carb Tuna Salad Jars

Storing tuna salad this way keeps the greens from getting soggy before lunchtime.

1. Mix canned tuna with a little mayo and diced celery.
2. Put the tuna mixture at the bottom of the jar.
3. Layer in some sliced cucumbers or carrots.
4. Stuff the rest of the jar with baby spinach or arugula.

5. Baked Breakfast Egg Muffins

You can make a big batch of these and just pop them in the microwave for a few seconds.

1. Whisk six eggs in a bowl with a splash of milk.
2. Stir in chopped spinach, onions, and shredded cheese.
3. Pour the mixture into a greased muffin tin.
4. Bake at 350 degrees for about 15 to 20 minutes.
5. Let them cool completely before putting them in bags.
6. Store them in the fridge or freezer for an easy grab.

6. Thai Turkey Lettuce Wraps

These wraps are so light and flavorful, making them perfect for a refreshing lunch.

1. Brown the ground turkey in a pan over medium heat.
2. Add ginger, garlic, and a splash of soy sauce.
3. Toss in some shredded carrots and scallions for crunch.
4. Portion the meat into containers and keep lettuce leaves in a separate bag.
5. Pack some lime wedges to squeeze over the top.
6. Sprinkle with crushed peanuts right before serving.

7. Chickpea and Feta Pasta Salad

The best thing about pasta salad is that it actually tastes better after sitting in the fridge for a day. 1.

Boil your favorite short pasta and rinse it with cold water. 2. Mix in a can of chickpeas and some crumbled feta. 3.

Add diced cucumbers and red onions for some zing. 4. Toss everything in a light balsamic dressing. 5.

Divide into bowls for a ready-to-eat cold lunch.

8. Greek Chicken Bowls

I find myself making these almost every week because the flavors are so classic.

1. Grill or bake chicken strips seasoned with oregano and lemon.
2. Prepare a base of brown rice or quinoa in four containers.
3. Add cherry tomatoes, olives, and sliced cucumbers.
4. Top it off with a spoonful of hummus or tzatziki.
5. Keep the feta cheese on the side to stay fresh.

9. Roasted Sweet Potato Bowls

Roasted sweet potatoes add a nice sweetness that pairs perfectly with salty toppings.

1. Dice sweet potatoes and roast them until they are fork-tender.
2. Massaging some kale with olive oil makes it much easier to eat.
3. Combine the potatoes, kale, and black beans in your containers.
4. Add a drizzle of tahini or your favorite dressing.

10. Baked Turkey Meatballs

Meatballs are great because you can eat them with pasta, in a sandwich, or just by themselves.

1. Mix ground turkey with breadcrumbs and an egg.
2. Season with Italian herbs and a bit of salt.
3. Roll them into small balls and place on a baking sheet.
4. Bake at 375 degrees for about 20 minutes.
5. Let them cool and store them in an airtight container.
6. Pair them with marinara sauce or zucchini noodles.

These also freeze really well for later use.

11. Classic Mason Jar Salads

The secret to a good jar salad is the order in which you stack the ingredients.

1. Pour your salad dressing into the bottom of the jar first.
2. Add hearty veggies like carrots or chickpeas next.
3. Layer in softer items like tomatoes or corn.
4. Fill the rest of the space with mixed greens.
5. When you’re ready to eat, just shake it up.

12. Beef and Broccoli Stir Fry

This is much healthier than ordering Chinese food and takes less time than waiting for delivery.

1. Thinly slice flank steak and sear it in a hot pan.
2. Add plenty of broccoli florets and a splash of water to steam them.
3. Stir in a sauce made of soy sauce, honey, and ginger.
4. Serve over a bed of white or brown rice.
5. Garnish with sesame seeds for a nice look.
6. Divide into containers for four easy lunches.

13. Hard Boiled Egg Snack Packs

Sometimes I just need a quick snack to get me through the afternoon slump.

1. Boil a dozen eggs for exactly nine minutes for a perfect yolk.
2. Peel them and place two in each small container.
3. Add a handful of almonds and a few cheese cubes.
4. Toss in some grapes or an apple on the side.

14. Salmon and Asparagus Bundles

Salmon stays surprisingly moist when reheated if you don’t overcook it the first time.

1. Place salmon fillets and asparagus on a large piece of foil.
2. Season with olive oil, lemon, and garlic.
3. Fold the foil to create a sealed packet.
4. Bake at 400 degrees for 15 minutes.

Transfer to containers and store in the fridge.

15. Black Bean Quesadillas

You can make these ahead of time and just crisp them up in a pan when you’re ready.

1. Spread refried black beans onto a whole wheat tortilla.
2. Sprinkle a generous amount of shredded cheese on top.
3. Fold them in half and cook in a dry skillet until golden.
4. Slice into triangles and let them cool completely.

16. Pesto Pasta with Tomatoes

Pesto is such an easy way to add a ton of flavor without much effort.

1. Cook your favorite pasta shape until it is al dente.
2. Toss it with a few tablespoons of basil pesto.
3. Add in cherry tomatoes and baby mozzarella pearls.
4. Sprinkle with parmesan cheese before storing.
5. This works great as a cold pasta salad, too.

17. Sausage and Pepper Bake

This smells amazing while it’s roasting and it’s very filling.

1. Slice Italian sausages and several bell peppers into strips.
2. Toss them with olive oil and dried oregano.
3. Roast on a tray at 400 degrees for 25 minutes.
4. Serve as is or over a pile of cauliflower rice.
5. Divide into containers for a protein-packed lunch.

18. Cold Peanut Noodles

These noodles are addictive and they’re actually better when they’ve been chilled.

1. Cook spaghetti or soba noodles and rinse with cold water.
2. Whisk together peanut butter, soy sauce, and sesame oil.
3. Mix the sauce into the noodles until they are well coated.
4. Add shredded cabbage and edamame for some crunch.
5. Top with sesame seeds and green onions.
6. Store in the fridge and eat straight from the container.

19. Teriyaki Chicken Rice Bowls

Making your own teriyaki sauce is easy, but a store-bought one works just as well.

1. Sauté chicken breast cubes until they are browned and cooked.
2. Pour over teriyaki sauce and let it simmer for a minute.
3. Steam some snap peas or carrots on the side.
4. Layer the chicken and veggies over jasmine rice.
5. Top with a few red pepper flakes for heat.

20. Hummus and Veggie Wraps

If you want something light and crunchy, this wrap is the way to go.

1. Spread a thick layer of hummus on a large tortilla.
2. Add shredded carrots, spinach, and sliced peppers.
3. Roll it up tightly and wrap it in parchment paper.
4. Slice it in half for an easy-to-hold lunch.

21. Shrimp Scampi with Zoodles

Using zucchini noodles makes this feel fancy but keeps it light enough for a workday.

1. Sauté shrimp in a pan with butter and garlic.
2. Add a splash of lemon juice and some red pepper flakes.
3. Toss in zucchini noodles for just two minutes, so they stay firm.
4. Sprinkle with fresh parsley once you take it off the heat.
5. Divide into containers and let them cool down.
6. Reheat gently so the shrimp doesn’t get too rubbery.