31 Easy Dinner Meal Prep Ideas for the Week Ahead

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Vegan Vegetable Pad Thai

Vegan Vegetable Pad Thai is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

If you’re looking for a simple vegetable pad thai recipe you can easily make at home, again and again, look no further. This vegan pad thai is versatile, flavorful, and not at all hard to prepare in just 30 minutes.

Ingredients

• 1 (1-pound) package of ¼-inch wide rice noodles
• 4 Tablespoons of soy sauce (tamari, or coconut aminos (soy sauce substitute))
• 2 Tablespoons of brown sugar ((or agave))
• 2 Tablespoons of fresh lime juice ((about 1 lime))
• 2 Tablespoons of ketchup or tamarind paste
• 1 Tablespoon of sesame, peanut, or grape seed oil
• 1 cup of shallot or yellow onion (sliced)
• 4 cloves garlic (chopped)
• 1 hot chili pepper, Thai or red chili (de-seeded and finely chopped)
• 1 cup of mung bean sprouts ((or cabbage, thinly sliced))
• 1 bunch of green onions (chopped)
• ½ teaspoon of salt
• ½ cup of fresh cilantro (chopped)
• ½ cup of fresh basil (chopped)
• ½ cup of peanuts (roasted and unsalted, chopped)
• 1 ripe avocado (sliced)

Instructions

1. Set a medium pot of water to boil for rice noodles. Cook them until just al dente, drain, rinse, and set aside. Drizzle with a teaspoon of oil if desired and toss to prevent noodles from sticking together. You can proceed with the following steps while the noodles are cooking.
2. In a small bowl, whisk together the soy sauce, sugar, lime juice, and ketchup. Set aside.
3. In a skillet, heat oil on medium heat (or omit if you prefer) and saute shallot or onion, garlic, and chili pepper for 3-4 minutes until lightly browning. Add mung bean sprouts, green onions, and half of the sauce mixture. Toss well and let cook one minute more. Transfer veggies to a large bowl and set aside.
4. Add cooked rice noodles to the same skillet and toss with remaining sauce, salt, cilantro, and basil and mix together well. Add rice noodles to the veggie bowl and toss them together like making a salad.
5. Add peanuts to skillet to gently toast and warm. Cook them on medium heat until turning golden, about 2-3 minutes. Sprinkle atop noodle bowl along with sliced avocado, and additional chopped basil and cilantro if desired. Drizzle with extra lime juice, or serve with a wedge of lime.

2. Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 servings’]

Teriyaki Chicken Meal Prep with lean chicken breast, bright crispy snap peas coated in healthy teriyaki sauce, and brown rice is a dish that will make your co-workers jealous!

Ingredients

• 1 cup brown rice (uncooked)
• 1 lb boneless chicken breasts (cut into 1” pieces)
• 3 cups snap peas
• 3 tbsp soy sauce (I used Bragg liquid aminos)
• 3 tbsp maple syrup or honey
• 6 tbsp water
• 1 tsp rice or white vinegar
• 1 tbsp cornstarch
• 2 large garlic cloves (grated & divided)
• 2 tsp ginger (minced & divided)
• 1 green onion sprig (finely chopped)
• 2 tsp sesame seeds
• 2 tsp oil (divided)

Instructions

1. Cook brown rice as per package instructions.
2. In the meanwhile, cut chicken using scissors right in the packaging tray. Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat. Add chicken and cook for 7 minutes, stirring occasionally.
3. In a small bowl, add soy sauce, maple syrup, water, vinegar, cornstarch, and whisk well. Cornstarch settles to the bottom quickly, so make sure to whisk well again before adding to the skillet.
4. To the skillet, add 1 garlic clove, 1 tsp ginger, half of the sauce and cook until sauce has thickened and is sticking to chicken, about 3 minutes. Divide between 4 glass meal prep containers.
5. Return skillet to medium heat and add remaining 1 tsp of oil, snap peas, 1 garlic clove and 1 tsp of ginger; cook for 1 minute, stirring occasionally. Add remaining sauce (whisk again). Cook until sauce has thickened, about 1 minute.
6. Divide between 4 meal prep containers. Then add rice to each container. Sprinkle chicken and snap peas with sesame seeds and green onion.

3. Chicken Bacon Ranch Pasta

Chicken Bacon Ranch Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 servings’]

Chicken Bacon Ranch Pasta: A comforting baked dish casserole recipe that’s easy to make with everyday ingredients that the whole family will love on a busy weeknight!

Ingredients

• 1 lb penne pasta (or favorite pasta, cooked al dente)
• 2 cups cooked shredded or diced chicken (rotisserie chicken or leftover chicken for ease!)
• 15 oz jar alfredo pasta sauce (we like Bertolli)
• 1/2 cup ranch dressing
• 8 slices cooked bacon (chopped)
• 1/2 cup shredded cheddar cheese
• 2 cups mozzarella cheese
• 3 Tbsp fresh parsley (optional)
• green onions (if desired)

Instructions

1. Preheat oven to 350 degrees and grease a 9×13 pan.
2. Cook penne pasta according to directions and drain.
3. In a large mixing bowl, pour in the pasta, chicken, alfredo sauce and ranch dressing and mix gently until combined.
4. Pour mixture into baking pan and top with the cooked chopped bacon and cheeses. 
5. Cover with aluminum foil and bake for 10 minutes. Remove cover and bake for an additional 10 minutes or until cheese is melted. 
6. Garnish with fresh parsley and green onions if desired, and serve.

4. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

5. 30-Minute Sesame Ginger Orange Beef

30-Minute Orange Beef is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 Servings’]

A classic Chinese takeout recipe made healthier, this Orange Beef is crispy, tender and wildly flavorful with an amazing tangy orange sauce. Soy-free, refined sugar-free and so easy to make!

Ingredients

• 2/3 cup orange juice
• 2 tsp orange zest
• 1/3 cup coconut aminos or liquid aminos or soy sauce*
• 1 Tbsp rice vinegar or cider vinegar
• 1 Tbsp sesame oil
• 2 tsp fresh ginger (peeled and grated)
• 3 cloves garlic
• 2 tsp sriracha (optional)
• 1 lb steak of choice**
• 1 egg
• ½ cup tapioca flour or gluten-free all-purpose flour
• ½ tsp black pepper
• 2 Tbsp avocado oil or coconut oil for cooking
• 1 Tbsp sesame seeds
• 1 bunch green onion (chopped)

Instructions

1. Stir together the ingredients for the orange sauce in a small bowl or measuring cup and set aside until ready to use.
2. Crack an egg into a large mixing bowl and whisk it well until well-beaten.
3. Slice the steak into thin strips against the grain.
4. Add the beef strips to the mixing bowl with the whisked egg and toss until all of the strips are coated with egg.
5. Add the tapioca flour and black pepper to the mixing bowl and toss until the strips of steak are coated with the flour mixture. Note: this will cause the beef to stick together. This is entirely normal, and the strips will come apart easily once they are cooking in the skillet.
6. Heat two tablespoons of avocado oil (or cooking oil of choice) to a large non-stick skillet (I use a 12-inch skillet) over high heat. Allow the skillet to warm up for a couple of minutes before adding the steak to the hot oil. Arrange the steak into a single layer (remember, it will be stuck together, which is normal, so it will take a little maneuvering to get it into one layer). If need be, complete this step in two small batches if your skillet isn’t large enough to cook the strips in one layer.
7. Allow the steak to cook untouched for 2 to 3 minutes, or until it is nice and golden-brown. Flip the steak and continue cooking for another 2 to 3 minutes, or until the other side is golden-brown as well. The steak does not need to be cooked through just yet.
8. Pour the sauce into the skillet and bring everything to a full boil. Cook, stirring occasionally, until the sauce is thick and the steak has reached your desired level of crisp, about 5 to 8 minutes.
9. Serve Orange Beef over your choice of steamed brown rice, white rice, cauliflower rice, or with sauteed vegetables.

6. Honey Garlic Chicken

Honey Garlic Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
4. Afterward, add butter to the pan and garlic. Lower the heat.
5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

7. Quinoa Hummus Bowl

Quinoa Hummus Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: 4

This Quinoa Hummus Bowl combine quinoa, chickpeas, spinach, cucumbers, tomatoes, Lettuce, onions, olives, and hummus for a healthy and satisfying Mediterranean meal. High protein, healthy, vegan, flavorful & great for meal prep too!

Ingredients

• 15 ounce can chickpeas
• 3 tablespoons lemon juice
• 2 tablespoons tahini
• 2 garlic cloves
• ½ teaspoon salt
• Few tablespoons water- cold
• 2 cups baby spinach
• ½ red onion- sliced
• 2 mini cucumbers- sliced
• 2 tomatoes- cut into bite size chunks or cherry tomatoes
• 1 cup cooked chickpeas
• ½ cup olives- pitted
• Extra virgin olive oil for serving
• 1 cup Romain lettuce- chopped
• 1 cup uncooked quinoa- rinsed under cold water
• 1 1/2 cups water
• pinch of salt

Instructions

1. Add washed anddrained quinoa, salt, and cold water to a saucepan.
2. Bring to a boil. Reduce heat to low, cover, and allow to simmer for 12-15 minutes, until all the water is gone. Remove from heat and let it sit covered for 5 minutes.
3. Fluff the quinoa with a fork. Allow it to cool while you make the hummus and prep the veggies.

8. Sweet Chili Chicken Sheet Pan Dinner

Sweet Chilli Chicken Sheet Pan Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Love sweet chili sauce? Make this healthy sweet chili chicken dinner you can quickly bake in the oven. Gluten-free and dairy-free.

Ingredients

• 4 chicken breasts (cubed into 1-inch pieces)
• 4 cups broccoli florets
• 2 red bell peppers (diced)
• 2 tsp sesame seeds
• 1/2 cup cilantro leaves
• 1 lime (sliced into 4 wedges)
• 2 tbsp sesame oil
• 3 tbsp sweet chilli sauce
• 2 tbsp fresh lime juice
• 2 cloves garlic (minced)
• 1/2 tsp ginger (grated)

Instructions

1. In a small bowl, mix all the sauce ingredients.
2. Preheat the oven to 400F. Oil your baking sheet.
3. In a separate bowl, add in the chicken breast cubes, cover with 1/3 cup of the sauce. Stir the chicken to coat it.
4. Add chicken onto the baking sheet, then spread broccoli and bell peppers around it. Drizzle the remaining sauce all over the veggies.
5. Bake in the oven for 15 minutes. Sprinkle with sesame seeds, cilantro leaves, and top up with lime wedges.

9. Cobb Salad Meal Prep

Healthy Meal Prep Salads for Weight Loss is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘4’]

This may sound strange, but this meal prep salad for weight loss is more satisfying than a plate of bacon and eggs! Low-carb & under 500 calories!

Ingredients

• 8 cups leafy greens ((I used Trader Joe’s spring mix))
• 4 large eggs, hard-boiled, peeled
• 4 slices cooked bacon
• 12 ounces chicken breast, cooked ((340 grams))
• 1 avocado
• ½ lime, juiced
• 2 ounces blue stilton cheese, crumbled ((57 grams))
• 1 lb grape tomatoes ((454 grams))
• 2 tablespoons chives, chopped
• 4 Persian cucumbers
• 1 scallion
• 4 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 2 tablespoons olive oil
• 1 clove garlic

Instructions

1. Chop the chicken, avocado, Persian cucumbers, chives, and scallions. Halve the hard-boiled eggs and grape tomatoes. Crumble the cooked bacon and blue cheese.
2. Sprinkle the lime juice on the avocado to help keep it from browning.
3. Divide the leafy greens between the four containers or salad bowls. Add ¼ of the eggs, bacon, chicken, avocado, cheese, tomatoes, cucumbers, chives, and scallions to each of the containers.
4. Put the vinegar, mustard, olive oil, and garlic in a small canning jar. Put the lid on the jar and give it a good shake. Divide the dressing evenly between four dressing cups. Dress your salad right before serving. Enjoy!

10. Filipino Pork Belly Adobo

Filipino Pork Belly Adobo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Pork belly, cut into 1-inch pieces, 1 1/2 pounds (680 g)
• Soy sauce, 1/2 cup (120 ml)
• Distilled white vinegar, 1/3 cup (80 ml)
• Water, 1/2 cup (120 ml)
• Garlic cloves, peeled, 6
• Bay leaves, 2
• Whole black peppercorns, 1/2 teaspoon
• Brown sugar, 1 teaspoon (optional)
• Cooking oil, 1 tablespoon

Instructions

1. 1. Pork Belly Adobo: Heat oil in a heavy pot over medium-high heat and brown the pork pieces on all sides.
2. 2. Add garlic and sauté for about 1 minute until fragrant.
3. 3. Stir in soy sauce, vinegar, water, bay leaves, peppercorns, and sugar; bring to a gentle boil.
4. 4. Reduce heat to a simmer; cover and cook 35–40 minutes until pork is tender and sauce thickens.
5. 5. Remove bay leaves, adjust seasoning if needed, and serve with steamed rice.

11. Vegan Lasagna with Spinach

Vegan Lasagna Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT45M · Total: PT75M · Yield: [‘6’, ‘6 – 8 servings’]

This rich and hearty vegan lasagna recipe serves up delicious layers of marinara sauce, creamy and veggie-packed tofu ricotta cheese, and tender lasagna noodles in every bite. Enjoy it as a comforting and crowed-pleasing family dinner, or meal prep to freeze for later!

Ingredients

• 12 lasagna noodles ((standard size, enough for 3 layers))
• 2 tablespoons of olive oil
• ½ large yellow onion, (diced)
• 1 small zucchini, (diced)
• 1 cup sliced button mushrooms
• 4 large cloves of garlic, (roughly chopped)
• 6 ounces of fresh spinach
• 2 (16-ounce) blocks of super-firm tofu (patted dry and cut into chunks for easy blending)
• ¼ cup of unsweetened, plain soy milk
• 2 tablespoons of lemon juice
• 1 teaspoon dried basil or 1 tablespoon of minced fresh basil leaves
• 2 teaspoons of salt
• 5 cups of marinara sauce (store-bought or homemade), (divided)
• Fresh basil leaves, (for garnish (optional))

Instructions

1. In a large pot of boiling salted water, cook the lasagna noodles according to the directions on the package. Drain the noodles, rinse with cold water to cool, and set aside.
2. Heat the olive oil in a large skillet over medium heat. Add the onion, zucchini, mushrooms, and garlic and saute for about 5 minutes, stirring occasionally until slightly softened. Turn off the heat. Stir in the spinach, cover the skillet, and set aside to allow the spinach to wilt.
3. Place the tofu, soy milk, lemon juice, basil, and salt in the bowl of a food processor and pulse to combine. Depending on the size of your food processor, you may need to push everything down with a spoon several times between pulses so all the tofu gets evenly crumbled. When you reach a crumbly ricotta­style consistency, spoon the mixture into a large bowl. Stir in the sautéed vegetables and spinach until evenly combined.
4. Preheat the oven to 350 degrees F (176 degrees C).
5. Spread 1 cup of the marinara sauce evenly across the bottom of a 9 × 13­inch baking dish. Follow this with a layer of 4 overlapping lasagna noodles, then a layer of half of the tofu mixture. Repeat with another 1 ½ cups of the marinara, another layer of noodles, and the second half of the tofu mixture. End with another 1 ½ cups of the marinara and a final layer of noodles, and spread the remaining 1 cup of marinara sauce on top, being sure to coat all the noodles.
6. Bake for 45 minutes. Garnish with the basil leaves (if using).

12. Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [’12’, ’12 tortilla shells’]

Enjoy Mexican flavors with these healthy chicken sheet pan fajitas. A yummy, flavorful recipe the kids will love! Gluten-free and dairy-free.

Ingredients

• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp salt
• ½ tsp black pepper
• 2 tbsp olive oil
• 1 ½ lbs chicken breasts (boneless, skinless (cut into strips))
• 3 bell peppers (cut into strips (use whatever colors you want))
• 1 medium white onion (sliced)
• 1 lime (juiced)
• fresh cilantro (chopped)
• 12 small corn shells
• sour cream (grated cheese, guacamole, salsa (OPTIONAL))

Instructions

1. Preheat the oven to 400F and oil the baking sheet.
2. In a bowl, combine chilli powder, garlic powder, smoked paprika, cumin, salt, black pepper, and olive oil.
3. Add chicken strips to the baking sheet, cover with the mix of olive oil and spices.
4. Add in the bell peppers, white onion and toss to combine.
5. Cook in the oven for around 20 minutes until the chicken is fully cooked.
6. Squeeze out the lime juice all over the sheet pan and sprinkle over chopped cilantro.
7. Serve in tortillas.

13. Chickpea Gyro Lunch Boxes

Lunch Recipes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Chickpeas (cooked or canned), 2 cups
• Olive oil, 2 tablespoons
• Garlic cloves, minced, 2
• Lemon juice, 2 tablespoons
• Ground cumin, 1 teaspoon
• Ground coriander, 1/2 teaspoon
• Paprika, 1/2 teaspoon
• Dried oregano, 1/2 teaspoon
• Salt, 1/2 teaspoon
• Black pepper, 1/4 teaspoon
• Pita breads, 4 small
• Tzatziki sauce, 1 cup
• Cucumber, diced, 1 cup
• Tomatoes, chopped, 2 medium
• Red onion, thinly sliced, 1/2
• Lettuce, shredded, 2 cups
• Feta cheese, crumbled, 1/4 cup (optional)

Instructions

1. 1. Chickpea Gyro Filling: In a skillet, heat oil and sauté garlic with cumin, coriander, paprika, and oregano for 1 minute.
2. 2. Add chickpeas and mash lightly with a spoon until they resemble ground texture; cook 4–5 minutes and season with salt and pepper.
3. 3. Assemble lunch boxes by placing pita, chickpea filling, cucumber–tomato salad, tzatziki, and lettuce. Top with feta if desired.
4. 4. Drizzle lemon juice over the fillings and serve immediately or pack for lunch.

14. Baked Herb Chicken Breasts with Couscous

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

• 2 zucchini
• 2 red bell peppers
• 1 yellow bell pepper
• 2 red onions
• 8 cloves garlic (peeled)
• 1 cup couscous
• 1.5 cups vegetable broth
• 1 cup parsley (chopped)
• 2 Tbsp olive oil
• pinch of salt and black pepper
• 4 boneless (skinless chicken breasts (2 lbs))
• 3 Tbsp olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• 1/4 tsp salt
• pinch of pepper

Instructions

1. Couscous with Roasted Vegetables
2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
5. Baked Chicken Breast
6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
9. Final Steps
10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

15. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

16. Chicken Grain Bowls

Chicken Grain Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Chicken breasts, boneless and skinless, 1 lb (450 g)
• Olive oil, 2 tablespoons
• Garlic powder, 1 teaspoon
• Paprika, 1 teaspoon
• Salt, 1/2 teaspoon
• Black pepper, 1/4 teaspoon
• Quinoa, dry, 1 cup (yields about 3 cups cooked)
• Water or chicken broth, 2 cups
• Broccoli florets, 2 cups
• Carrots, sliced, 1 cup
• Olive oil (for veggies), 1 tablespoon
• Lemon juice, 1 tablespoon
• Avocado, 1, sliced
• Feta cheese, crumbled, 1/4 cup (optional)
• Fresh parsley, chopped, 2 tablespoons

Instructions

1. 1. Chicken Grain Bowls: Cook quinoa according to package directions using water or broth; set aside.
2. 2. Season chicken with olive oil, garlic powder, paprika, salt, and pepper; cook in a skillet until cooked through, about 6–8 minutes per side; rest and slice.
3. 3. Toss broccoli and carrots with a little olive oil and roast at 425°F (220°C) for 12–15 minutes until tender and lightly caramelized.
4. 4. Build bowls with a base of quinoa, top with sliced chicken and roasted vegetables; finish with avocado, feta, and parsley; drizzle with lemon juice.

17. Paleo Chicken Thigh Recipe with Roasted Vegetables

Easy Sheet Pan Chicken Thighs with Roasted Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT45M · Total: PT55M · Yield: [‘4’]

These easy sheet pan chicken thighs and veggies is one of my favorite sheet pan supper recipes! It’s a sheet pan dinner with juicy baked chicken thighs, roasted veggies, and a delicious mustard herb sauce! Best of all, you can customize your sheet pan chicken thighs: boneless or bone-in!

Ingredients

• 4 chicken thighs
• 3 tbsp olive oil
• 4-5 cloves garlic
• 3 tbsp honey
• 3 tsp Dijon mustard
• 2 tsp dried thyme
• 1 tsp paprika
• ½ tsp red pepper flakes (optional, to taste)
• 1 lb brussels sprouts
• 2 medium sweet potato
• salt and fresh cracked black pepper
• 1 red onion

Instructions

1. Trim chicken thighs of any excess skin and fat. Pierce flesh and skin with the tip of a knife to allow maximum penetration of the marinade.
2. Place chicken pieces in a large nonreactive mixing bowl and season liberally on all sides with salt and fresh cracked pepper, rubbing seasoning into the chicken.
3. Add in vegetables and season them as well with salt and pepper. Toss to combine.
4. In a bowl, whisk together garlic, olive oil, honey, mustard, thyme, paprika, and red pepper flakes, if using.
5. Add marinade to chicken and vegetables and toss to coat evenly. If desired, cover with plastic wrap and marinate in refrigerator for 30 minutes or up to overnight.
6. Preheat oven to 425°F.
7. Spread chicken and vegetable mixture evenly on a large rimmed baking sheet lined with parchment paper.
8. Bake in preheated oven for 40-45 minutes, or until chicken is cooked through (internal temperature reads 165°F) and vegetables are tender.

18. Instant Pot Vegetable Curry

Instant Pot Vegetable Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Olive oil, 1 tablespoon
• Onion, medium, diced, 1
• Garlic cloves, minced, 3
• Ginger, minced, 1 tablespoon
• Carrots, peeled and sliced, 2
• Potatoes, small, cubed, 2
• Cauliflower florets, 2 cups
• Peas, 1 cup
• Curry powder, 1 1/2 tablespoons
• Garam masala, 1 teaspoon
• Coconut milk (full-fat), 14 ounces (400 ml)
• Vegetable broth, 1 cup
• Salt, 1/2 teaspoon
• Diced tomatoes (optional), 1 can (14 ounces)
• Cilantro, chopped, for garnish

Instructions

1. 1. Instant Pot Vegetable Curry: Heat oil using the sauté function; add onion, garlic, and ginger; cook 2–3 minutes until fragrant.
2. 2. Add curry powder and garam masala; stir 1 minute to bloom spices.
3. 3. Add carrots, potatoes, cauliflower, peas; stir to coat with spices.
4. 4. Pour in coconut milk and broth; add tomatoes if using; season with salt.
5. 5. Close lid and cook on high pressure for 3 minutes; allow natural release for 10 minutes, then quick release. Stir and garnish with cilantro.

19. Salsa Shredded Chicken

Salsa Shredded Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

• 3 boneless (skinless chicken breasts (1lb, 450g))
• 16 oz mild salsa sauce (450g)
• 1/2 cup chicken broth
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 lb cauliflower floret (450g)
• ½ tsp salt
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

20. Vietnamese Vermicelli Bowl

Vietnamese Vermicelli Noodle Bowl with Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 servings’]

This vermicelli bowl is beautifully balanced with sweet and tangy flavors. Don’t let the list of ingredients intimidate you, they all tie together in a symphony for textures and flavors

Ingredients

• 2 stalks lemongrass* (white parts only, minced (see notes below))
• 3 garlic cloves (minced)
• 3 1/2 tablespoons white sugar
• 2 tablespoons fish sauce
• 2 tablespoons soy sauce
• 3 tablespoons fresh lime juice
• 1 tablespoon neutral oil*
• 1 – 3 Thai chilies* (thinly sliced, adjust to spice level)
• 1 pound skinless boneless chicken thigh
• 1 cup hot water
• 3 tablespoons white sugar
• 3 tablespoons fish sauce
• 2 tablespoons white vinegar
• 4 garlic cloves (minced)
• 1-2 Thai chili (thinly sliced, adjust to your spice level)
• 12 oz thin dried vermicelli rice noodles
• 2 cucumbers (julienned, seeds removed optional)
• 2 carrots (julienned or shredded)
• 4 cups lettuce (shredded)
• 3 cups bean sprouts (optional)
• handful mint leaves (optional)
• handful cilantro leaves (optional)
• handful basil leaves (optional)

Instructions Step 1: Marinate & Cook Lemongrass Chicken

1. In a food processor or mortar and pestle (see notes), grind together the marinade ingredients.
2. Transfer to a large ziplock or airthight container, then stir in the remaining marinade ingredients until the sugar has dissolved. Coat the chicken well in the marinade and let it marinate in the fridge for at least 1 hour up to overnight
3. Cook in the air fryer at 400 degrees F for 7 – 10 minutes or until cooked through. Cooking time may slightly vary depending on the thickness of the chicken. (You can also check above for alternative cooking methods.)

Step 2: Make Nuoc Cham Sauce & Noodles

1. In a bowl, combine the hot water and sugar until it’s dissolved. Add the remaining ingredients, then set aside to cool.
2. Cook vermicelli rice noodles according to the packaging’s instructions. Drain and rinse under cold water to stop the cooking process. Set aside.

Step 3: Assemble Vermicelli Salad Bowls

1. Assemble your vermicelli bowl by placing noodles at the bottom of the bowl. If noodles are stuck together, run them through cold water to easily separate them. Layer on veggies, sliced lemongrass chicken, and herbs (if using). When you’re ready to serve, drizzle on some Nuoc Cham sauce. Enjoy!

21. Stir Fried Pork with Ginger and Soy

Stir-Fried Pork Meal Prep With Ginger and Soy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

These stir-fried pork meal prep bowls will bring Asian flavors into your home. High in protein, dairy-free and only 400 calories per box.

Ingredients

• 9 oz pork tenderloin (250g, cut into chunks)
• 1 tsp cornflour
• 2 tbsp dark soy sauce
• 2 tbsp olive oil
• 2.5 oz green beans (75g)
• 1 red pepper (deseeded and sliced)
• 1 yellow pepper (deseeded and sliced)
• 1 green pepper (deseeded and sliced)
• 2.5 oz snow peas (75g)
• ½ oz fresh root ginger (75g, finely chopped)
• 2 garlic cloves (minced)
• 4 spring onions (cut into short lengths)
• black pepper
• 2 tbsp of water

Instructions

1. Cut the pork into chunks and remove all the fat on the meat. Mix cornflour with 2 tbsp of cold water.
2. Add 1 tbsp olive oil to the frying pan, heat it up and add the pork. Stir-fry for 2 minutes until the meat is lightly brown but not fully cooked.
3. Remove the pork and add another tablespoon of olive oil to the frying pan. Slice the peppers and add them to the pan. Afterward, add in the green beans.
4. Cook for 2 minutes and add snow peas. Add ginger, garlic and spring onions and stir-fry.
5. Now return the pork to the frying pan, add in soy sauce, and the mixture of cornflour and water. Cook for another 2-4 minutes until the meat is fully cooked and the sauce thickened up.

22. Vegan Pasta Primavera

Vegan Pasta Primavera is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 – 6 servings’]

This vegan pasta primavera recipe tosses fresh vegetables, herbs, and cooked pasta in a creamy silken tofu sauce for a healthy and delicious dinner to enjoy during spring and summer. An easy one-pot meal that’s ready in less than an hour!

Ingredients

• 1 pound of your choice of pasta
• 2 tablespoons of olive oil
• 1 small red onion (diced)
• 5 garlic cloves (thinly sliced)
• 1 bell pepper (diced)
• 2 cups broccoli florets (roughly chopped)
• 1 small zucchini (sliced into half moons)
• Salt and black pepper (to taste)
• ¼ teaspoon of crushed red pepper
• 1 cup of frozen peas
• 1 lemon (zest and juice)
• 1 (12-ounce) box of silken tofu
• 1 cup of pasta water
• 1 ½ cups halved grape tomatoes
• ¼ cup of basil (chopped)
• ¼ cup of Italian parsley (chopped)
• Crushed red pepper flakes (for garnish)

Instructions

1. Cook the pasta in a large pot according to package instructions, but cook it for 2 minutes less than the recommended time. When draining, reserve 1 cup of pasta water. Set aside the pasta in a colander.
2. Give a quick rinse to the pot, and put it on the stove over medium-high heat. Once all the water from the pot has evaporated, heat the oil.
3. Add the onion, garlic, and bell pepper. Cook until the onions become translucent and fragrant.
4. Add the broccoli, zucchini, salt, pepper, and crushed red pepper. Mix well and cook for 3 minutes regularly stirring to prevent the veggies from burning.
5. Add the frozen peas, 1 teaspoon of lemon zest, and juice of the whole lemon. Mix well, cover with a lid, and lower the heat to the lowest setting.
6. Add the silken tofu and ½ cup of pasta water to the cup of blender, food processor, or immersion blender. Blend until smooth and creamy.
7. Add the cream to the pot with the veggies. Mix well, turn up the heat to a medium, and cook for 5 minutes or until a light boil, occasionally mixing.
8. Turn off the heat, and add the tomatoes, basil, parsley, and pasta. Gently mix well and cover with the lid for 10 minutes for the pasta to finish cooking undisturbed with the heat of the sauce.
9. Once the 10 minutes have passed, uncover, taste, and add more seasoning if needed. If the pasta is still slightly too raw, cover it and let it sit for 5 more minutes. When ready to serve, add the other ½ cup of the reserved pasta water, mix well, and serve immediately.

23. Spicy Pineapple Chicken

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

24. Low Carb Chicken Parmesan Pizza Casserole

Low Carb Chicken Parmesan Pizza Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Ground chicken, 1 lb
• Marinara sauce (no added sugar), 2 cups
• Shredded mozzarella cheese, 2 cups
• Grated Parmesan cheese, 1/2 cup
• Almond flour, 2 tablespoons (optional, for binding)
• Garlic powder, 1 teaspoon
• Italian seasoning, 1 teaspoon
• Salt, 1/2 teaspoon
• Black pepper, 1/4 teaspoon
• Cauliflower rice, prepared, 4 cups
• Olive oil, 1 teaspoon
• Pepperoni slices, optional, 8–12
• Fresh basil for garnish (optional)

Instructions

1. 1. Preheat oven to 375°F (190°C).
2. 2. Sauté ground chicken with olive oil, garlic powder, Italian seasoning, salt, and pepper until browned and cooked through.
3. 3. Stir in marinara and simmer 2–3 minutes to meld flavors.
4. 4. In a baking dish, spread a layer of cauliflower rice; top with the chicken–marinara mixture; sprinkle mozzarella and Parmesan over the top. Add pepperoni if desired.
5. 5. Bake 20–25 minutes until cheese is bubbly and golden; garnish with basil and serve.

25. Bison Meatballs

Pan-Fried Juicy Bison Meatballs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Yield: [‘6’, ‘6 people (3 meatballs each)’]

These gluten-free bison meatballs are so tender and juicy. These meatballs are pan fried and simmered in marinara sauce. Ready in just 40 minutes, this recipe is perfect for a busy weeknight! Serve these meatballs with pasta, spaghetti squash, or zucchini noodles.

Ingredients

• 1 egg
• 1 lb. ground bison (I used 85% lean)
• ½ lb. ground pork
• ¼ cup almond flour
• 1 tsp. salt
• ½ tsp. pepper
• 1 tsp. dried Italian seasoning
• 2 tsp. minced garlic
• ½ cup minced shallot
• 2 Tbsp. chopped fresh basil (divided)
• 2 Tbsp. chopped fresh parsley (divided)
• 1 Tbsp. avocado oil
• 24 oz. jarred marinara sauce

Instructions

1. In a medium sized bowl, whisk egg with a fork for about a minute.
2. Add bison, pork, almond flour, salt, pepper, Italian seasoning, garlic, shallot, half of the basil and half of the parsley.
3. Use your hands to work mix everything together. Mix until everything is well combined but don’t over-mix or the meatballs will be have a denser texture.
4. Use your hands to shape the meatballs into 1 ½ inch balls (should make about 18).
5. Heat a large rimmed skillet over medium-high heat and add oil once the pan is hot. Use a spatula to spread the oil evenly throughout the pan.
6. Place the meatballs into the oiled hot skillet and let them sear for 2-3 minutes. Flip each meatball over and sear the other side as well.
7. Once meatballs have browned, reduce the heat to low and add the marinara sauce. You may want to move the pan off the heat when you do this and pour it in slowly to reduce the risk of it splattering everywhere.
8. Cover and let the meatballs cook at a low simmer for another 6-7 minutes until cooked through.
9. Remove the lid and roll meatballs around to cover in sauce. Let them continue simmering with the lid off for 4-5 minutes to reduce and thicken the sauce. Be careful because the sauce can cook down too much if you leave it simmering for more than 10 minutes.
10. Sprinkle with reserved chopped parsley and basil and serve immediately over pasta, spaghetti squash, zucchini noodles or whatever you prefer. Keep leftovers in a sealed container in the refrigerator for up to 5 days.

26. Three Bean Chili

Easy Three Bean Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT40M · Total: PT60M · Yield: [‘6’]

This easy three bean chili is made in one pan and is packed with all the flavour you could possibly need. A great make ahead meal option for those cooler nights.

Ingredients

• 2 tablespoons olive oil
• 1 cup finely diced onion (1 medium onion)
• 3 garlic cloves (finely minced)
• 1 cup celery (finely diced, 2 sticks)
• 1 cup red bell pepper (finely diced, 1 pepper)
• 1 cup carrot (finely diced, 1 large carrot)
• 1 jalapeño (finely chopped)
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon ground cinnamon
• 1 teaspoon dried oregano
• 2 tablespoons chipotles en adobo
• 1 tablespoon tomato paste (purée)
• 14 ounce can red kidney beans (drained & rinsed, 400g)
• 14 ounce can black beans (drained & rinsed, 400g)
• 14 ounce can pinto beans (drained & rinsed, 400g)
• 14 ounce can diced tomatoes (400g)
• 2 cups stock (beef or vegetable)
• 1 bay leaf
• 2 tablespoons balsamic vinegar
• 1 tablespoon worcestershire sauce
• 1 tablespoon brown sugar
• 1 teaspoon cocoa powder
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 2 tablespoon chopped cilantro leaves
• ½ cup shredded cheddar
• ¼ cup sour cream
• 2 green onions (sliced)
• 2 cups tortilla chips

Instructions

1. Heat a large dutch oven over a medium-high heat, add the olive oil and sauté the onion, celery, carrot and red pepper with the salt and pepper and cook for 10 minutes until the onion has softened.
2. Add the garlic and jalapeño and fry for a minute. Add the chilli powder, cumin, paprika, smoked paprika, cinnamon and oregano and fry for a further 2 minutes.
3. Add the beans, canned tomatoes, chipotles en adobo, tomato paste, stock, bay leaf, stock, balsamic vinegar, Worcestershire sauce, sugar, cocoa powder and give it a good stir.
4. Bring to a simmer and turn down the heat and allow to simmer until the veggies are cooked and the sauce has reduced a bit, about 30 minutes. Serve with your choice of garnish.

27. Sheet Pan Chicken Thighs

Meal Prep Sheet Pan Chicken Thighs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT50M · Total: PT60M · Yield: [’12’, ’12 servings’]

Meal Prep Sheet Pan Chicken Thighs are perfect to make once every week or two and then use in various dishes as needed. Serve them for dinner as-is (my family loves them!), or have juicy chunks of chicken for salads, pastas, casseroles, soups, appetizers, lunches and more.

Ingredients

• 6 to 7 pounds chicken thighs (boneless skinless)
• 4 Tablespoons fat of choice: (butter, or avocado oil for dairy-free (coconut oil or lard are also fine if you prefer))
• 4 teaspoons sea salt
• freshly ground pepper (to taste, optional (omit for AIP))

Instructions

1. Preheat oven to 375° Fahrenheit. Add 4 Tablespoons fat of choice to large sheet pan (like this).
2. Lay chicken thighs upside down on the pan. (The fat can be anywhere on the pan. It will soon melt and spread out.)
3. Sprinkle 2 teaspoons sea salt evenly over the chicken thighs.
4. Bake thighs 25 minutes, then remove pan from the oven. They will be swimming in pan juices.
5. Use tongs to flip over all the thighs. Sprinkle the remaining 2 teaspoons sea salt on the top sides of the thighs. Move any fatter/thicker thighs to the outer edges of the pan, where they’ll cook hotter, and move smaller thighs to the center of the pan where they’ll be protected from over-cooking. Add optional black pepper (omit for AIP).
6. Return pan to the oven, and bake 25 additional minutes. Large thighs will be extra juicy but fully cooked through. (Just cut one open if you wish, to be sure.)
7. Thighs may now be used in a variety of ways. To use immediately, use tongs to transfer thighs to a cutting board. Slice into strips, or cut into cubes. If you wish, transfer cubes to a mixing bowl, add some of the hot pan juices from sheet pan, and add spice mix of choice from Notes section below. Or, see post for more ideas: to make Teriyaki Chicken or BBQ Chicken. Top Bowls, Salads or fill Wraps with warm chicken.
8. To refrigerate: Cool fully, then store in glass storage containers with rubber lids for up to 5 days. When ready to use, slice or chop for easy lunches, to top Salads, fill Wraps, or warm gently to top Bowls. To freeze: Cool fully, then store in glass storage containers with rubber lids for up to 3 months.

28. Vegetable Pasta Bake

Vegetable Pasta Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• Whole-wheat pasta, 12 ounces (340 g)
• Olive oil, 1 tablespoon
• Garlic cloves, minced, 2
• Onion, chopped, 1
• Bell pepper, sliced, 1 cup
• Zucchini, sliced, 1 cup
• Spinach, fresh, 2 cups
• Marinara sauce, 2 cups
• Shredded mozzarella cheese, 1 1/2 cups
• Parmesan cheese, grated, 1/4 cup
• Salt, 1/2 teaspoon
• Black pepper, 1/4 teaspoon
• Crushed red pepper flakes (optional), 1/4 teaspoon

Instructions

1. 1. Vegetable Pasta Bake: Preheat oven to 375°F (190°C).
2. 2. Cook pasta until just al dente; drain and set aside.
3. 3. Sauté onion, garlic, bell pepper, and zucchini in olive oil until softened, about 5–7 minutes.
4. 4. Add spinach and cook until wilted; stir in marinara and season with salt, pepper, and optional red pepper flakes.
5. 5. Toss pasta with sauce and vegetables; transfer to a baking dish, top with mozzarella and Parmesan, and bake 20–25 minutes until bubbly and lightly browned.

29. Whole Masoor Dal

Whole Masoor Dal (Brown Lentils) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT85M · Yield: [‘4’, ‘4 servings’]

Lentils are an incredible way of eating a high fiber and protein diet! Masoor Dal is one of the easiest, most flavorful dump-and-go vegan lentil recipes that pairs well with rice, naan, paratha, or by itself with vegetables.

Ingredients

• 1 tbsp neutral oil
• 1 cup whole masoor dal
• 1 small yellow onion
• ½ tsp cumin seeds
• 2 tsp ginger garlic paste
• 1 medium tomato ((or 2-3tbsp tomato paste))
• pinch asafoetida (optional)
• ¼ tsp ground turmeric
• ½ tsp Kashmiri chili powder
• ¼ tsp garam masala
• salt (to taste)
• fresh coriander, mixed pickle achaar, lemon wedges (to garnish)

Instructions

1. Soak the dried lentils in a bowl with twice the amount of water for a minimum of an hour. If the soak time is skipped, simply cook the lentils for longer until soft.
2. In a pot on medium heat, sauté the onions and cumin seeds in oil until the onions begin to brown.
3. Then, add in the rest of the spices, ginger garlic paste, and diced tomatoes. Cook until the tomatoes soften.
4. Once the tomatoes are cooked, pour in the dal with about 3 cups of water and stir everything together. Cover the pot with a lid and allow it to simmer for 20 minutes, stirring every now and then and checking the water levels to see if it needs more liquid.
5. The dal is done once it is creamy and soft. The amount of water is based off of preference, it can be a bit soupy or close to dry. Take it off heat and add in a handful of chopped cilantro. Serve with rice or roti.

30. Instant Pot Spicy Chicken with Quinoa

Instant Pot Spicy Chicken with Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘3’, ‘3 meal prep bowls’]

In just 25 minutes, you can make these instant pot spicy chicken bowls! They’re high protein, flavorful, spicy, and just yummy! A great high protein meal prep to have for lunch.

Ingredients

• 1 cup quinoa
• 1 cup water
• 14 ounces of mild salsa sauce (400g)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tsp olive oil
• 1 lb chicken breasts (cut into 6 pieces (450g))
• 1 tsp cumin
• 1 tsp paprika
• 2 tsp garlic powder
• 2 tsp chilli powder
• 14- ounce can red kidney beans (rinsed & drained)
• fresh parsley (chopped)
• 1 red bell pepper (sliced)
• 1 green bell pepper (sliced)

Instructions

1. Get out the instant pot and add quinoa, water, salsa, salt, black pepper, and olive oil to it. Then, cut chicken breasts into 6 pieces or so and place them on top of everything.
2. Add in cumin, paprika, garlic powder, and chili powder.
3. Cook in the instant pot on high pressure for 8 minutes. Once done, release the pressure quickly using the valve.
4. Divide the chicken with quinoa into the meal prep bowls. Sprinkle with parsley.
5. Add sliced bell peppers and red kidney beans into additional compartments of the meal prep. Keep refrigerated for up to 3 days.

31. Greek Sheet Pan Chicken Dinner

Greek Sheet Pan Chicken Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

Bring greek flavors into your kitchen with this quick Greek sheet pan chicken dinner. It’s low carb and gluten-free, on top of it all, family-friendly!

Ingredients

• 1 lb chicken breasts (diced)
• 1 red pepper (diced)
• 1 green pepper (diced)
• 1 yellow pepper (diced)
• 1 zucchini (sliced)
• 1 red onion (sliced)
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 6 cloves garlic (minced)
• 1 tbsp dried oregano
• 1 tbsp dried parsley
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup feta cheese (crumbled)

Instructions

1. Preheat the oven to 400F.
2. Add the chicken and veggies into a large sheet pan. Top them up with olive oil, lemon juice, garlic, oregano, dried parsley, salt, and black pepper.
3. Toss all the ingredients to combine well and bake in the oven for 20 minutes until the chicken is fully cooked.
4. Remove from the oven and top up with crumbled feta cheese before serving.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.