Explore easy dinner meal prep ideas, including vegetarian, vegan, and meat options. Get tips, recipes, and essential products to simplify your evening meals.
From Fridge to Table: Easy Dinner Meal Prep Ideas for Every Night of the Week! 🍲
If you dread the everyday question, ‘What’s for dinner?’ then this ultimate guide for easy dinner meal prep ideas will be your savior!
Think of meal prep as a way to enjoy a stress-free, delicious home-cooked meal whenever you want. With a little planning and some helpful tips, meal prep can be a total game-changer for your dinnertime dilemma.
This blog post is divided into three recipe sections: vegetarian, vegan, meat, eggs, and seafood. Also, if you are new to meal prepping, we will walk you through the ins and outs of meal prepping to make the process simpler and more efficient.
Let’s get started!
What is Meal Prep?
For beginners, meal prep is nothing but short for meal preparation. It is simply planning and preparing the meals in advance.
The main purpose of meal prepping is to save time, reduce stress, and have delicious and nutritious meals ready to go for the entire week or even a month.
It can involve preparing entire meals, portioning, and then storing them in batches, or it can be as simple as chopping veggies and preparing some ingredients ahead of time.
Meal Preps can be perfect for anyone, but especially for:
- Busy individuals with packed schedules
- Someone who hates last-minute shopping
- People who are trying to eat healthier
- People who want to make the most of their grocery budget
- Individuals aiming to save money by cutting down on dining-out expenses
- Large families craving wholesome meals while saving time
Why You Will Love These Meal Prep Ideas ❤️
The recipe roundup of easy dinner meal prep ideas is divided into three sections – Meats, Eggs, & Seafood, Vegetarian, and Vegan. And here’s why you’ll love them:
🤍 Meats, Eggs, & Seafood: Great variety of recipes for people who love their meals to be protein-packed, hearty, and filling. Perfect for all the meat lovers out there!
💚 Vegetarian: Think about delicious pasta, hearty grain bowls, and plant-based protein-rich meals. Bursting with flavor, colorful, and nutrient-rich. Perfect for anyone who is looking to have more veggie-packed dinners!
🤍 Vegan: Not only these vegan meal prep recipes are completely plant-based but they are also nutritious and satisfying. Perfect for anyone looking for quick and easy vegan meals.
Meal Preps Are Perfect for:
- Families: Whether you’re a family with picky eaters or busy individuals, meal preps will be a total game changer for you! These not only help you save time during the week but also let you prepare nutritious and wholesome meals for your family, even when the days are busy.
- Health-Conscious Folks: Whether you’re just seeking to have a well-balanced diet or counting calories, meal preps will become your best friend. Meal preps let you plan and control what goes into your meals.
- Busy Bees: Meal prep isn’t just for families but also for solo diners. If your days are filled with deadlines, meetings, and commitments, meal prep can save you a large chunk of time during the week while also providing nutritious meals at your fingertips—just grab and go!
- Budget-Savvy Folks: Dining out frequently can put a strain on your wallet, and that’s where meal preps come in to save the day – a budget-friendly alternative! Buy ingredients in bulk and reduce your grocery expenses while enjoying satisfying home-cooked meals.
- Cooking Enthusiasts: Whether you’re a beginner or a pro home cook, meal prep offers you an opportunity to experiment and be creative in the kitchen. New recipes, new flavors, and new ingredients to keep things exciting!
In a nutshell, meal prep is a dream come true for all individuals, from health-conscious foodies to busy families, and everyone in between. If you want to save time, reduce expenses, eat healthier, and simplify your dinner routine – easy dinner meal prep ideas are the way to go!
💡 PRO TIP – Start small so that you don’t overwhelm yourself. Select a few recipes with simple ingredients and easy steps.
How to Meal Prep for Dinner 🍱
1. Plan Your Meals: Look for new recipes that you want to try or choose recipes that you already love. Think about your dietary preferences and choices. Plan out what you want to eat for the week or even a month.
2. Make a Grocery List: Based on the recipes you selected, write down all the ingredients you will need. Before shopping, check your pantry so that you don’t buy duplicates.
3. Set Aside Cooking Time: Choose a day for prepping your ingredients. Sunday is the most popular choice among meal preppers. It might take some time, but it’s worth it!
4. Batch Cooking: Cook your entire meal or just some components that can be made ahead. Proteins, veggies, and grains can be cooked in advance and in large batches.
5. Portion and Store: Portion out the large quantities of cooked meals for the week and store them in airtight containers. Label your containers with dates and ingredients to track freshness. You can make individual portions for a week or store them for up to a month. Glass containers are often preferred for meal preps because they can go from fridge to microwave to dishwasher.
Products to Buy for Meal Prep 🛒
Here’s a list of products to make meal-prepping enjoyable and efficient for you –
Containers – Glass containers are incredibly convenient and ideal for storing your meals. They are non-toxic, durable, and microwave-safe. BPA-free plastic containers are also useful for meal prepping; just make sure they are microwave and dishwasher-safe. Mason jars are airtight and perfect for storing salads, soups, and smoothies, keeping them fresh.
Meal Prep Bags – Reusable Silicone Bags and Insulated Lunch Bags are useful for taking prepared meals to work or school. These are also perfect for storing snacks and portioning out ingredients.
Rice Cooker or Multi-Cooker – are perfect for cooking rice, quinoa, and other grains consistently.
Label Maker or Tape and Marker – to label your containers and track freshness.
Easy Dinner Meal Prep Ideas with Meat, Eggs, & Seafood
Sheet Pan Chicken Tinga Bowls
Recipe by Pinch of Yum
Yields ~ 3-4 servings
Why You’ll Love This ~ Tender, juicy chicken tinga roasted to perfection along with colorful veggies. Serve it as a standalone dish or with rice, quinoa, cauliflower rice, etc. And the best part? It can be made in a single sheet pan and takes just 15 minutes!
Get the Recipe for Sheet Pan Chicken Tinga Bowls!
Japanese “inspired” Bento Box
Recipe by Gathering Dreams
Yields ~ 1-2 servings
Why You’ll Love This ~ Enjoy the taste of Japan with this Bento Box! A fusion of traditional Japanese-inspired bento fillings and a modern twist of vibrant veggies. Perfect for light yet satisfying dinners or on-the-go lunches!
Get the Recipe for Japanese “inspired” Bento Box!
Meal Prep Taco Bowl
Recipe by Chelsea’s Messy Apron
Yields ~ 4-6 servings
Why You’ll Love This ~ flavors of taco in a bowl. Easy to customize, filling, and a great make-ahead weekly meal prep option. Perfect for quick wholesome weeknight dinners or gatherings!
Get the Recipe for Meal Prep Taco Bowl!
Chickpea Quinoa Salad Meal Prep
Recipe by Eatwell 101
Yields ~ 1-2 servings
Why You’ll Love This ~ packed with good-for-you ingredients, and super easy to prepare. Say goodbye to boring meals and hello to colorful and filling meals!
Get the Recipe for Chickpea Quinoa Salad Meal Prep!
Honey Sriracha Glazed Meatballs
Recipe by Eat Your Self Skinny
Yields ~ 8 servings
Why You’ll Love This ~ turkey meatballs coated in a sweet honey and spicy sriracha sauce. It can be served as a whole meal with rice or noodles or as an appetizer. Also, it takes less than 30 minutes to prepare!
Get the Recipe for Honey Sriracha Glazed Meatballs!
Italian Cold Rice Salad
Recipe by Gathering Dreams
Yields ~ 4 servings
Why You’ll Love This ~ a colorful mix of crisp veggies, herbs, tuna, and whole grains that is bursting with Italian flavors. Requires only 10 mins of prep time! Perfect for light meals, picnics, or potlucks!
Get the Recipe for Italian Cold Rice Salad!
Cilantro Lime Chicken
Recipe by Chelsea’s Messy Apron
Yields ~ 6 servings
Why You’ll Love This ~ Has a perfect balance of fresh herbs and citrusy flavors. Zesty, tender, and bursting with flavor! Serve it over a bed of fluffy rice for a wholesome meal.
Get the Recipe for Cilantro Lime Chicken!
Korean Beef Bowl Meal Prep
Recipe by Damn Delicious
Yields ~ 4 servings
Why You’ll Love This ~ Simple yet flavorful! Rice, protein, eggs, and veggies— it’s a complete savory umami meal. If you like Korean BBQ, you must try this meal prep recipe!
Get the Recipe for Korean Beef Bowl Meal Prep!
Skinny Bang Bang Zucchini Noodles
Recipe by Kirbie Cravings
Yields ~ 4 servings
Why You’ll Love This ~ fresh zucchini noodles tossed in a spicy, zesty bang bang sauce. All the vibrant colors and bold flavors in just 20 minutes. Perfect for a light delicious meal!
Get the Recipe for Skinny Bang Bang Zucchini Noodles!
Caribbean Jerk Shrimp with Cauliflower Rice
Recipe by Eat Your Self Skinny
Yields ~ 4 servings
Why You’ll Love This ~ juicy, succulent shrimp skewers in a Caribbean jerk seasoning with nutritious rice! 1/4th serving of this recipe has 23.9 g of protein and 324 kcal of calories.
Get the Recipe for Caribbean Jerk Shrimp with Cauliflower Rice!
Baked Teriyaki Chicken
Recipe by The Wooden Skillet
Yields ~ 8 servings
Why You’ll Love This ~ requires minimal effort and 25 minutes of cooking time. With 22.1g of carbohydrates, 7.2g of protein per serving, and just 140 calories, it’s a satisfying and nutritious option for any meal.
Get the Recipe for Baked Teriyaki Chicken!
Protein Salad Meal Prep
Recipe by Gathering Dreams
Yields ~ 2 servings
Why You’ll Love This ~ packed with plenty of protein from chickpeas, black beans, quinoa, and eggs. Has a whopping 35 grams of protein. Deliciousness in a jar!
Get the Recipe for Protein Salad Meal Prep!
Pork Fennel Meatballs
Recipe by DownShiftology
Yields ~ 10 servings
Why You’ll Love This ~ made with simple yet flavorful ingredients, all in one single pan. Serve it with a hearty base of rice, quinoa, pasta, or mashed potatoes. Also, it can be enjoyed as an appetizer with a creamy dip.
Get the Recipe for Pork Fennel Meatballs!
Thai-Inspired Peanut Chicken Salad
Recipe by Fed and Fit
Yields ~ 3 servings
Why You’ll Love This ~ bright, crunchy veggies, and tender chicken all drizzled with a ridiculously yummy peanut sauce! A perfect balance of sweet, savory, and tangy flavors that will leave you craving for more!
Get the Recipe for Thai-Inspired Peanut Chicken Salad!
Sheet Pan Sesame Chicken and Veggies
Recipe by Eat Your Self Skinny
Yields ~ 4 servings
Why You’ll Love This ~ chicken and colorful veggies cooked all in one pan in under 30 minutes! This easy to make dinner recipe requires minimal cleanup and prep, perfect for busy weeknight dinners!
Get the Recoe for Sheet Pan Sesame Chicken and Veggies!
Buffalo Chicken Salad
Recipe by Craving California
Yields ~ 2 servings
Why You’ll Love This ~ a mix of protein-rich spicy buffalo chicken with crisp kale, and romaine lettuce, all tossed in creamy buttermilk blue cheese dressing!
Get the Recipe for Buffalo Chicken Salad!
Whole 30 Chicken Broccoli Casserole
Recipe by DownShiftology
Yields ~ 6 servings
Why You’ll Love This ~ creamy, cheesy, and extremely delicious! Chicken, mushrooms, and broccoli cooked in an alfredo sauce.
Get the Recipe for Whole 30 Chicken Broccoli Casserole!
Spiralized Zucchini Chicken Noodle Soup Jars
Recipe by The Girl on Bloor
Yields ~ 6 servings
Why You’ll Love This ~ Packed with nutritious ingredients like diced chicken breast, spiralized zucchini noodles, celery, and carrots. A perfect low-carb dinner meal prep idea!
Get the Recipe for Spiralized Zucchini Chicken Noodle Soup Jars!
Chicken Piccata
Recipe by Feasting at Home
Yields ~ 6-8 servings
Why You’ll Love This ~ is a classic Italian dish that is bursting with tangy, rich flavors of lemon and capers. It is perfect for both weeknight dinners and elegant evenings.
Get the Recipe for Chicken Piccata!
Easy Vegetarian Dinner Meal Prep Ideas
Healthy Greek Couscous Salad
Recipe by Chelsea’s Messy Apron
Yields ~ 6 servings
Why You’ll Love This ~ refreshing and healthy meal prep idea made with juicy cherry tomatoes, fluffy couscous, crisp cucumbers, protein-rich chickpeas, and fragrant herbs! Easy grab-and-go meal for any time of the day!
Get the Recipe for Healthy Greek Couscous Salad!
Marinated Tomato Feta Orzo Salad Jars
Recipe by Half Baked Harvest
Yields ~ 4 servings
Why You’ll Love This ~ simple and delicious salad jar! Perfect for folks looking for a no-cook meal prep idea!
Get the Recipe for Marinated Tomato Feta Orzo Salad Jars!
Farmer’s Market Veggie Quesadillas
Recipe by Feasting at Home
Yields ~ 4 servings
Why You’ll Love This ~ bursting with flavor and nutritious veggies such as zucchini, bell peppers, sweet potato, and greens, all seasoned with savory Mexican spices. It is vegan gluten-free adaptable!
Get the Recipe for Farmer’s Market Veggie Quesadillas!
Split Pea Salad
Recipe by Street Smart Nutrition
Yields ~ 4 servings
Why You’ll Love This ~ a quick, nutritious, flavorful, and zesty salad. Perfect for meal planning and meal prepping!
Get the Recipe for Split Pea Salad!
Roast Squash and Feta Couscous
Recipe by Daisies and Pie
Yields ~ 4 servings
Why You’ll Love This ~ a delicious combination of roasted squash with fluffy couscous. It will definitely be a great vegetarian addition to your meal rotation. Super simple to prepare yet extremely delicious!
Get the Recipe for Roast Squash and Feta Couscous!
Crispy Sesame Tofu with Zucchini Noodles
Recipe by My Food Story
Yields ~ 4 servings
Why You’ll Love This ~ fresh zoodles with crispy tofu drizzled with a delicious peanut sauce. Low carb, vegan, and gluten-free too!
Get the Recipe for Crispy Sesame Tofu with Zucchini Noodles!
Red Kidney Bean Burger Bowls
Recipe by All Nutritious
Yields ~ 4 servings
Why You’ll Love This ~ made with homemade red kidney bean patties and fresh, crunchy vegetables, all fizzled with Caesar dressing for an extra burst of flavor. Spicy, flavorful, and filling burger meal prep bowl! High protein, and gluten-free.
Get the Recipe for Red Kidney Bean Burger Bowls!
Vegetarian Hummus Bowl
Recipe by Gathering Dreams
Yields ~ 4 servings
Why You’ll Love This ~ takes just 25 minutes to throw together! Excellent meal prep recipe when you are in a hurry!
Get the Recipe for Vegetarian Hummus Bowl!
Spanish Vegetarian Paella
Recipe by Gathering Dreams
Yields ~ 4 servings
Why You’ll Love This ~ incredibly easy to make and ready in just 30 minutes. No need to get a paella pan, any large skillet would work!
Get the Recipe for Spanish Vegetarian Paella!
Mediterranean Chickpea Salad Jars
Recipe by The Girl on Bloor
Yields ~ 5 servings
Why You’ll Love This ~ chickpea mason jar salad with sun-dried tomatoes and artichokes. A vibrant and nutritious recipe for meal prep and easy grab-and-go lunches or dinners throughout the week.
Get the Recipe for Mediterranean Chickpea Salad Jars!
Rainbow Veggie Rolls with Ginger Avocado Dressing
Recipe by Eat Yourself Skinny
Yields ~ 4 servings
Why You’ll Love This ~ a colorful meal with colorful veggies, served with a delicious ginger and avocado sauce for drizzling or dipping!
Get the Recipe for Rainbow Veggie Rolls!
Vegetarian Taco Bowl
Recipe by Jar of Lemons
Yields ~ 4 servings
Why You’ll Love This ~ A 20-minute meal prep recipe in a bowl! Made with black beans, tomatoes, peppers, ground turkey, rice, and fresh cilantro, all tossed in a creamy yogurt sauce and a squeeze of lime juice.
Get the Recipe for Vegetarian Taco Bowl!
Dandan Noodles Cups
Recipe by Cotter Crunch
Yields ~ 4 servings
Why You’ll Love This ~ a quick one-pan dinner meal prep idea! Can be enjoyed with zoodles or traditional noodles.
Get the Recipe for Dandan Noodles Cups!
Easy Vegan Dinner Meal Prep Ideas
Instant Pot Chickpea Orzo Soup
Recipe by Rainbow Plant Life
Yields ~ 4-6 servings
Why You’ll Love This ~ a hearty and simple soup. Perfect for busy weeknight meal prep!
Get the Recipe for Instant Pot Chickpea Orzo Soup!
Buffalo Tofu Wrap with Vegan Ranch
Recipe by Naturalliee Plant Based
Yields ~ 4 servings
Why You’ll Love This ~ a flavor-packed and protein-packed tofu wrap with an easy healthy homemade vegan ranch.
Get the Recipe for Buffalo Tofu Wrap with Vegan Ranch!
Spicy Baked Tofu Burrito Bowl
Recipe by Eat with Clarity
Yields ~ 4 servings
Why You’ll Love This ~ spicy baked tofu with zesty and herby cilantro lime rice, the ultimate recipe for meal prep.
Get the Recipe for Spicy Baked Tofu Burrito Bowl!
Mediterranean Meal Prep Lunch Box
Recipe by Gathering Dreams
Yields ~ 4 servings
Why You’ll Love This ~ full of veggies and protein-rich ingredients, takes around 20 minutes to prepare!
Get the Recipe for Mediterranean Meal Prep Lunch Box!
Vegan Pesto Pinwheels
Recipe by Plant Based RD
Yields ~ 2 servings
Why You’ll Love This ~ healthy wrap made with protein-packed white beans and basil-infused pesto. Super easy to prepare!
Get the Recipe for Vegan Pesto Pinwheels!
Vegan Avocado Wrap
Recipe by Oh My Veggies
Yields ~ 2 servings
Why You’ll Love This ~ ready in just 10 minutes and requires just a handful of ingredients. Gluten-free and oil-free!
Get the Recipe for Vegan Avocado Wrap!
Mexican Stuffed Sweet Potatoes
Recipe by Purely Kaylie
Yields ~ 6 servings
Why You’ll Love This ~ made with simple ingredients, vegan, dairy-free, gluten-free, and protein-packed.
Get the Recipe for Mexican Stuffed Sweet Potatoes!
Vegan BLT Sandwich
Recipe by Minimalist Baker
Yields ~ 1-2 servings
Why You’ll Love This ~ requires only 6 ingredients and 10 minutes! Made with eggplant bacon, juicy tomato slices, crisp lettuce, and vegan aquafaba mayo.
Get the Recipe for Vegan BLT Sandwich!
High Protein Vegan Enchilada
Recipe by Well Plated
Yields ~ 6 servings
Why You’ll Love This ~ packed with protein, freezer-friendly, gluten-free, and absolutely delicious!
Get the Recipe for High Protein Vegan Enchilada!
Vegan Sushi Bowl
Recipe by Gathering Dreams
Yields ~ 2 servings
Why You’ll Love This ~ loaded with crunchy veggies, tons of crispy tofu, and tasty sushi rice. The ultimate vegan dinner meal prep idea!
Get the Recipe for Vegan Sushi Bowl!
Cold Sesame Noodle Meal Prep Bowls
Recipe by Sweet Peas and Saffron
Yields ~ 3-4 servings
Why You’ll Love This ~ chickpeas, spiralized vegetables, and whole wheat spaghetti, tossed in a spicy almond butter sauce.
Get the Recipe for Cold Sesame Noodle Meal Prep Bowls!
Vegan Slow Cooker Tikka Masala
Recipe by Sweet Peas and Saffron
Yields ~ 6 servings
Why You’ll Love This ~ a healthy plant-based meal prep that is absolutely delicious! Requires only 15 minutes of prep time.
Get the Recipe for Vegan Slow Cooker Tikka Masala!
Lentil Balls with Zesty Rice
Recipe by Jessica in the Kitchen
Yields ~ 4 servings
Why You’ll Love This ~ under 400 calories meal prep that is super easy to make! A great vegan dinner meal prep recipe that is wholesome, nutritious, and filling!
Get the Recipe for Lentil Balls with Zesty Rice!
Mushroom Ragu (Mushroom Bolognese)
Recipe by The Plant based School
Yields ~ 5 servings
Why You’ll Love This ~ a great meatless alternative to Bolognese sauce. Ready in just over 30 minutes!
Get the Recipe for Mushroom Ragu (Mushroom Bolognese)!
And there you have it—easy dinner meal prep ideas for you to try!
Thank you for taking the time to read the post! ❤️
I really hope you give one of the recipes a try and love it! Don’t forget to leave a star rating ★ in the comment section below. Your feedback will help others and also means a lot!
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