Meal Prep for the Week: 6 Recipes for the Week

Getting food ready ahead of time can make busy days much smoother. Having a plan for your meal prep for the week means you have one less thing to think about. These six recipes are designed to be simple to prepare on a Sunday afternoon. They use common ingredients and straightforward cooking methods. The goal is to have tasty, ready to eat meals waiting for you in the fridge.

Remember, this is not about a perfect plan. It is about a good enough plan that you can actually stick with. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday. You do not need to be a chef to make these meals. I am not a trainer or a dietitian. These are just simple ideas for a busy week. Cooked meals are good for 3 to 4 days in the fridge. Freeze any portions you will not eat in that time.

1. Lemon Herb Chicken and Rice (makes 4 servings, keeps 4 days)

You need 4 chicken breasts, 1 cup of dry rice, and 2 cups of broccoli florets. First, bake the chicken with lemon slices and dried herbs at 400°F for about 25 minutes. While it bakes, cook the rice as directed. In the last 10 minutes of cooking, add the broccoli to the chicken pan to roast. Portion the chicken, rice, and broccoli into four containers. This meal keeps for 4 days in the fridge and costs about $4 per serving.

2. Greek Pasta Salad (makes 4 servings, keeps 4 days)

Use 8 ounces of rotini pasta, 1 cup of cherry tomatoes, 1 cucumber, and 1/2 cup of feta cheese. Cook the pasta and let it cool. While it cools, chop the tomatoes and cucumber. Combine the cooled pasta, vegetables, and feta in a large bowl. Dress with a simple vinaigrette of olive oil and red wine vinegar. Divide into four containers. To keep it fresh, store the dressing separately. It keeps for 4 days and costs about $3 per serving.

3. Turkey Sweet Potato Hash (makes 4 servings, keeps 4 days)

You need 1 pound of ground turkey, 2 medium sweet potatoes, 1 onion, and a large handful of spinach. First, cook the ground turkey with chopped onion in a large skillet. Meanwhile, peel and dice the sweet potatoes into small cubes. Add the sweet potatoes to the skillet with a splash of water, cover, and cook until tender. Stir in the spinach until it wilts. This meal keeps for 4 days in the fridge and costs about $3.50 per serving.

4. Sheet Pan Sausage and Peppers (makes 4 servings, keeps 4 days)

You need 4 Italian sausages, 2 bell peppers, and 1 red onion. Chop the peppers and onion into large pieces. Cut the sausages into one inch rounds. Toss everything on a sheet pan with a little olive oil and Italian seasoning. Roast at 400°F for 20 to 25 minutes, until vegetables are tender and sausage is cooked through. Divide among four containers. This meal keeps for 4 days and is about $4.50 per serving.

5. Black Bean and Corn Salad (makes 4 servings, keeps 5 days)

This no cook recipe uses one 15 ounce can of black beans, one 15 ounce can of corn, 1 red bell pepper, and 1/2 a red onion. Drain and rinse the beans and corn. Finely dice the bell pepper and red onion. Mix everything in a bowl. For the dressing, combine the juice of one lime with a tablespoon of olive oil and cilantro. You can mix it all together or keep the dressing separate. It lasts 5 days and costs about $2.50 per serving.

6. Shredded Beef and Quinoa (makes 4 servings, keeps 4 days)

Use a 2 pound beef chuck roast and 1 cup of dry quinoa. Place the beef in a slow cooker with 1 cup of beef broth and spices like garlic powder and paprika. Cook on low for 6 to 8 hours, until the beef shreds easily. Cook the quinoa on the stovetop as directed. Portion the shredded beef and quinoa into four containers. Add a steamed green vegetable for extra color. This meal keeps for 4 days and costs about $5 per serving.

Your Sunday prep order

To prep these on one day, start with what takes longest. Put the beef in the slow cooker first. Next, get the chicken and the sausage meals into the oven. While those bake, cook the rice, quinoa, and pasta on the stovetop. As things cool, chop vegetables for the Greek pasta salad and mix the black bean salad. Cook the turkey hash last on the stovetop. Let everything cool completely before packing.

Shopping list

• Chicken breast, ground turkey, Italian sausage, beef chuck roast
• Rice, quinoa, rotini pasta
• Sweet potatoes, bell peppers, onions, broccoli, spinach
• Black beans, corn, cherry tomatoes, cucumber
• Lemons, feta cheese, herbs and spices

FAQ

Can I freeze these meals?

Yes, most of these meals freeze well. The chicken, turkey hash, sausage, and beef meals can be frozen for up to a month. The salads are best eaten fresh and should not be frozen.

How do I keep my salads from getting soggy?

For the pasta salad and bean salad, you can store the dressing in a separate small container. Add it just before you eat to keep the ingredients crisp.

What kind of containers should I use?

Glass or BPA free plastic containers with tight fitting lids work great. Using containers that are microwave and dishwasher safe makes reheating and cleanup easier. For salads, a glass jar can be a good option.