7 Quick & Easy Meal Prep Recipes

New to meal prep? Start with our step-by-step Meal Prep for Weight Loss guide, set your calorie & protein targets, and use this foods list to stock your cart. Prefer done-for-you? Explore calorie-controlled meal plans.

Fast prep tips

• Use pre-cut veggies, microwave-ready grains, and sheet pans for speed.
• Batch a flavor kit (e.g., taco spice + salsa; garlic-herb + lemon; peanut-lime) and reuse it across dishes.
• Protein first in each container, then veggies, then carbs; add measured fats/sauces last.

1) Sheet-Pan Lemon-Herb Chicken, Broccoli & Potatoes

Makes ~4 servings • ~10 min prep, 20–25 min roast

• 1.5–2 lb chicken thighs or breasts (trimmed)
• 1.5 lb small potatoes (quartered) • 1 large head broccoli (florets)
• 2 Tbsp olive oil • 1 lemon (zest + juice) • garlic powder, Italian herbs, salt/pepper

1. Toss potatoes with 1 Tbsp oil, half the spices. Roast at 425°F for 10 minutes.
2. Add broccoli + remaining oil/spices; top with chicken; roast 15–20 min (165°F internal).
3. Toss with lemon zest/juice. Portion into 4 containers. Swap: Use salmon and shorten roast (see Recipe 3 temps).

Make it fit: Add extra broccoli for volume, or reduce potatoes for lower carbs.

2) Turkey Taco Skillet Bowls

Makes ~4 servings • 20 minutes

• 1.5 lb 93% lean ground turkey
• 1 onion + 2 bell peppers (sliced)
• 1 packet taco seasoning (or homemade) • 1 cup salsa
• 3–4 cups cooked brown rice or cauliflower rice
• Optional: black beans, cilantro, lime, Greek yogurt

1. Sauté onion/peppers 3–4 min. Add turkey; brown and break up.
2. Stir in seasoning + salsa; simmer 2–3 min.
3. Serve over rice/cauli-rice; top with yogurt, cilantro, lime.

Make it fit: Use cauli-rice for lower calories; add beans for extra fiber/protein.

3) Garlic-Soy Salmon, Green Beans & Rice

Makes ~4 servings • 10 min prep, 12–15 min bake

• 4 salmon fillets (~5–6 oz each)
• 1 lb green beans (trimmed)
• 3–4 cups cooked jasmine/brown rice (microwave pouches ok)
• Sauce: 3 Tbsp low-sodium soy or tamari, 1 Tbsp honey, 1 Tbsp rice vinegar, 1 tsp garlic, 1 tsp ginger

1. Place salmon on a sheet pan; brush with sauce. Scatter green beans.
2. Bake at 400°F for 12–15 min (salmon flakes, ~125–130°F center).
3. Portion with rice. Tip: Add sesame seeds/scallions.

Make it fit: Use extra-firm tofu (press & bake) for a plant option.

4) 15-Minute Tofu Veggie Stir-Fry (Peanut-Lime)

Makes ~4 servings • 15–20 minutes

• 2 blocks extra-firm tofu (pressed, cubed) or 1.5 lb chicken breast
• 1 lb frozen stir-fry veggies
• Sauce: 3 Tbsp peanut butter, 2 Tbsp soy/tamari, 1 Tbsp lime juice, 1 tsp honey, water to thin
• 3–4 cups cooked brown rice or soba noodles

1. Brown tofu (or chicken) in a nonstick pan; remove.
2. Stir-fry veggies; return protein; add sauce; toss 1–2 min.
3. Serve over rice/noodles; add chili flakes if desired.

Make it fit: Swap peanut butter for powdered peanut butter to cut calories.

5) No-Cook Greek Yogurt Chicken Salad Boxes

Makes ~4 servings • 10 minutes

• 3 cups cooked chicken (rotisserie or leftover), chopped
• 1 cup plain Greek yogurt • 1–2 tsp Dijon • lemon juice • salt/pepper
• 2 ribs celery (diced) • ½ cup halved grapes • ¼ cup sliced almonds
• Serve with: whole-grain crackers or mini wraps + veggie sticks

1. Mix yogurt, Dijon, lemon, salt/pepper.
2. Fold in chicken, celery, grapes, almonds.
3. Portion into boxes; pack crackers/wraps and veggies separately.

Make it fit: Use light mayo + yogurt blend for richness without many calories.

6) Veggie Egg-Bake Breakfast Squares

Makes ~6–8 squares • 10 min prep, 25–30 min bake

• 10–12 eggs (or 8 eggs + 1 cup egg whites)
• 3 cups mixed chopped veggies (spinach, peppers, onions, mushrooms)
• ½ cup reduced-fat shredded cheese • salt/pepper

1. Whisk eggs; fold in veggies, cheese, salt/pepper.
2. Bake in greased 9×13 pan at 375°F for 25–30 min (set in center).
3. Cool, slice, and box with fruit or a whole-grain slice.

Make it fit: Add turkey sausage for more protein, or extra whites to lower calories.

7) Black-Bean & Quinoa Burrito Jars

Makes ~4 jars • 15–20 minutes

• 3–4 cups cooked quinoa
• 2 cans black beans (rinsed/drained)
• 2 cups slaw mix or chopped romaine
• 1 cup pico de gallo • 1 cup corn • cilantro • lime
• Optional: avocado (add day-of), Greek-yogurt “crema”

1. Layer jars: quinoa → beans/corn → pico → slaw → cilantro.
2. Pack crema/avocado separately; add lime wedges.
3. Shake and eat cold, or warm quinoa/beans first.

Make it fit: Add grilled chicken or tofu for higher protein.

Storage & food-safety notes

• Cool fast, store fast: Refrigerate within 2 hours (1 hour if >90°F). Use shallow containers for quick cooling.¹
• Fridge life: Most cooked leftovers are best within 3–4 days at ≤40°F.²
• Reheat: Heat leftovers to an internal 165°F; stir/cover in the microwave for even heating.³
• Rice & grains: Cool promptly and refrigerate; improper holding can allow B. cereus toxin to form.⁴
• Freezer: Most cooked proteins, grains, and sauced dishes freeze well for 2–3 months; thaw in the fridge.

Hungry after training? Pair any savory bowl with our post-workout carb guide. Need breakfast ideas? Try our high-protein smoothies.

FAQs

How do I adjust calories without tracking?

Keep protein constant and tweak carbs/fats: add/subtract ½–1 cup cooked grains or 1–2 tsp oil/nuts. Compare portion vs. calorie counting.

Can I swap proteins?

Yes—match portions by protein, not weight. See high-protein basics for targets.

What if I’m short on time?

Use rotisserie chicken, microwave grains, and pre-washed veggies. Or mix these tips with our done-for-you meal plans.

References

1. USDA/CDC — Refrigerate perishable foods within 2 hours (1 hour if >90°F). cdc.gov
2. USDA FSIS — Most cooked leftovers: use within 3–4 days at ≤40°F. fsis.usda.gov
3. FoodSafety.gov — Reheat leftovers to 165°F (74°C). foodsafety.gov
4. FDA/USDA — Bacillus cereus risk in improperly cooled rice/grains. fda.gov

Educational content only; not medical advice.