A little meal prep on Sunday can make the entire school week easier. Instead of starting dinner from scratch every night or scrambling to put lunches together in the morning, you can prepare a few versatile meals and ingredients ahead of time.
These Sunday meal prep ideas include chicken, beef, turkey, seafood, soups, bowls, wraps, and plant-based meals that store well and are easy to reheat. You can also pair them with these school snacks you can prep once for the week to get even more weekday food prep finished at once.
1. Chicken Fried Rice
Chicken fried rice is one of those meal prep recipes that tastes just as good reheated. Cooked rice, tender chicken, scrambled eggs, peas, carrots, and a savory sauce come together in one skillet.
Make a large batch on Sunday and portion it into containers for lunches or quick dinners. Using chilled cooked rice helps keep the grains separate instead of turning soft and sticky.
2. Mason Jar Salads
Mason jar salads are an easy way to prepare several fresh lunches at once without ending up with soggy greens. The key is putting dressing at the bottom and keeping delicate greens near the top.
Layer chicken or chickpeas, crunchy vegetables, grains, cheese, and greens between them. When it is time to eat, shake everything together or transfer the salad to a bowl.
3. Slow Cooker Turkey Chili
Ground turkey, beans, tomatoes, vegetables, and warm spices make this a filling meal that requires very little hands-on cooking.
Start the slow cooker on Sunday and divide the finished chili into individual containers. Keep several portions in the refrigerator and freeze extras for another school week.
4. Egg Roll in a Bowl
Egg roll in a bowl gives you plenty of savory flavor without having to fill or fry individual wrappers. Ground turkey or pork cooks with shredded cabbage, carrots, garlic, ginger, and a simple soy-based sauce.
It is a practical one-pan meal for Sunday prep because it cooks quickly and portions easily. Serve it alone or add rice when you want a more substantial dinner.
5. Sausage and Peppers
Roasted sausage, bell peppers, and onions can become several different meals during the week. Serve them with rice one night, put them into a wrap another day, or add them to pasta.
Cooking everything together on a sheet pan also keeps Sunday cleanup manageable. Chicken or turkey sausage works especially well for meal prep.
6. Sheet Pan Chicken and Veggies
Chicken and roasted vegetables are one of the easiest foundations for several weekday meals. Season chicken thighs or breasts and arrange them on a sheet pan with broccoli, peppers, zucchini, carrots, or whatever vegetables you have available.
Roast everything together, then portion it with rice, quinoa, or potatoes. If you like this style of prep, these high protein sheet pan dinners for two offer more combinations you can rotate through the week.
7. Shredded BBQ Chicken
Slow-cooked BBQ chicken is worth preparing in a large batch because it can become several completely different meals.
Pile it onto sandwiches, fold it into quesadillas, serve it over rice, or add it to a baked potato. Store the shredded chicken with enough sauce to help it stay moist when reheated.
8. Turkey Taco Meat
Seasoned ground turkey is a simple ingredient to prepare once and reuse throughout the week. Cook it with taco seasoning, onion, and a little tomato sauce or salsa.
Use it for tacos, rice bowls, quesadillas, nachos, salads, or stuffed potatoes. Keep toppings separate so everyone can assemble meals differently.
9. Beef and Rice Bowls
Beef and rice bowls are easy to portion and customize. Cook seasoned lean ground beef and rice, then add vegetables, corn, black beans, salsa, cheese, or avocado when serving.
Keeping toppings in separate containers lets everyone build a different bowl without requiring another full meal to be cooked.
10. Marinated Chicken Skewers
Chicken skewers make portioning especially simple. Marinate chunks of chicken with olive oil, lemon juice, garlic, and seasonings before threading them onto skewers and grilling or baking.
Serve them with rice and vegetables for dinner or remove the chicken from the skewers and use it in salads and wraps during the week.
11. Chicken Fajitas
Chicken fajitas are built for meal prep because the chicken, peppers, and onions can all cook together.
Slice everything into strips, season generously, and cook until the vegetables are tender and the chicken reaches 165°F. Store the filling separately from tortillas and toppings so you can assemble each meal when needed.
12. Quinoa and Roasted Veggie Bowls
Cooked quinoa and roasted vegetables create a flexible base for meatless lunches or dinners. Try broccoli, zucchini, bell peppers, sweet potatoes, or cauliflower.
Add chickpeas, eggs, chicken, feta, or another favorite topping when serving. Preparing the base separately also makes it easier to change the flavor with different sauces throughout the week.
13. Turkey Meatballs
Turkey meatballs can cover several meals from a single Sunday cooking session. Serve them with pasta and marinara, add them to sandwiches, or pair them with roasted vegetables and rice.
Bake a large batch at once and refrigerate what you will use within the next few days. Freeze the remaining meatballs for another week.
14. White Bean and Chicken Soup
Shredded chicken and white beans turn a simple vegetable soup into a satisfying make-ahead meal.
Prepare a large pot with carrots, celery, onion, broth, beans, chicken, and herbs. Portion the soup once cooled so lunches and dinners are ready to grab from the refrigerator.
15. Lentil Soup
Lentil soup is inexpensive, filling, and particularly convenient for batch cooking. Lentils simmer with vegetables, tomatoes, broth, garlic, and herbs until tender.
It stores well in individual containers and can also be frozen. Add bread, crackers, or a simple salad when serving.
16. Buffalo Chicken Wraps
Buffalo chicken can be prepared on Sunday and turned into wraps throughout the week. Toss shredded cooked chicken with buffalo sauce and keep it refrigerated separately.
When you need a meal, roll it in a tortilla with lettuce, cheese, carrots, and a little ranch or yogurt-based dressing. Assemble wraps closer to serving so the tortillas stay firm.
For another way to turn cooked chicken into multiple meals, these easy rotisserie chicken recipes are useful when you want to reduce prep even further.
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17. Chickpea Curry
Chickpea curry is an easy meatless meal that develops even more flavor after sitting overnight. Chickpeas simmer in a creamy tomato-based curry sauce with onion, garlic, ginger, and warming spices.
Prepare rice at the same time and portion both into containers. Keep a few servings refrigerated and freeze additional curry if you make a large batch.
18. Stuffed Peppers
Stuffed peppers give you an entire meal in one portion. Fill bell peppers with lean ground beef or turkey, cooked rice, tomato sauce, vegetables, and cheese.
Bake a tray on Sunday, then refrigerate individual peppers for quick dinners. They reheat easily without requiring several separate side dishes.
19. Batch Grilled Chicken
A batch of grilled chicken may be one of the most useful things you can prepare for the school week. Season several chicken breasts or thighs and grill them together.
Slice some for salads, dice some for wraps and bowls, and leave several portions whole for dinners. Having cooked chicken ready makes it much easier to assemble meals instead of cooking from the beginning every night.
20. Teriyaki Chicken and Broccoli
Teriyaki chicken and broccoli combines tender chicken, crisp broccoli, and a sweet-savory sauce in a meal that works especially well over rice.
Prepare several portions on Sunday and keep the rice and chicken mixture together or separate depending on how you prefer to reheat them.
21. Pork Carnitas
Slow-cooked pork shoulder becomes tender enough to shred and can be used for several meals without feeling repetitive.
Serve carnitas in tacos, rice bowls, quesadillas, burritos, or over baked potatoes. Crisp individual portions in a skillet when serving if you want browned edges.
22. Ground Turkey Pasta Bake
A large turkey pasta bake can take care of multiple dinners and lunches. Combine cooked pasta with browned ground turkey, tomato sauce, vegetables, and mozzarella before baking until bubbling.
Allow the casserole to cool before dividing it into portions. This is also a useful freezer meal when you want to prepare food further ahead.
23. Baked Salmon with Roasted Veggies
Salmon and roasted vegetables make a simple sheet pan meal with minimal cleanup. Roast salmon alongside broccoli, cauliflower, asparagus, or another favorite vegetable.
Serve it with rice or potatoes for dinner, then use leftover salmon in grain bowls or salads. Cook salmon to a safe internal temperature of 145°F.
24. Chicken Caesar Wraps
Chicken Caesar wraps are an easy way to turn prepared chicken into a fresh lunch. Combine sliced chicken with romaine, Parmesan, and Caesar dressing, then roll everything inside a tortilla.
For meal prep, keep the lettuce and dressing separate from the chicken until you are ready to assemble the wrap. This keeps the vegetables crisp and prevents the tortilla from becoming soggy.
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25. Loaded Baked Potatoes
Bake several potatoes at once on Sunday and you will have an easy base for multiple meals. Reheat them and add shredded chicken, turkey chili, black beans, cheese, Greek yogurt, or vegetables.
Changing the toppings keeps the meal interesting while still using the same prepped ingredient.
26. Beef and Broccoli
Beef and broccoli is a practical alternative to ordering takeout during the school week. Thin strips of beef cook quickly with broccoli and a savory sauce.
Serve it over rice and portion leftovers into meal prep containers. It reheats well, making it useful for both lunches and dinners.
27. Black Bean Tacos
Seasoned black beans make taco night much faster. Cook them with onion, garlic, cumin, chili powder, and a splash of broth, then refrigerate the filling separately.
During the week, warm the beans and serve them in tortillas with lettuce, salsa, cheese, corn, or avocado. Leftover beans can also go into quesadillas and rice bowls.
28. Tuna Pasta Salad
Tuna pasta salad is particularly useful for lunches because it can be served cold. Combine cooked pasta with drained tuna, crunchy vegetables, and a light creamy dressing.
Prepare the salad ahead and portion it into sealed containers. Keep it refrigerated at 40°F or below and use insulated lunch bags with cold sources when taking it to school or work. The USDA’s packed lunch safety guidance explains how to keep perishable foods safely chilled.
For more recipes designed specifically for prepping several meals at once, these high protein meal prep ideas on a budget can help you plan another week of lunches and dinners.
1. Chicken Fried Rice
Meal PrepIngredients: 3 cups cooked chilled rice, 2 cups diced cooked chicken, 2 large eggs, 1 cup frozen peas and carrots, 3 tbsp low-sodium soy sauce, 1 tbsp sesame oil, 1 tbsp neutral oil, and 2 sliced green onions.
Step 1: Heat neutral oil in a large skillet over medium-high heat and scramble the eggs until just set. Transfer to a plate.
Step 2: Add peas and carrots and cook for 2 to 3 minutes.
Step 3: Add rice and chicken and stir-fry until hot, then stir in soy sauce, sesame oil, eggs, and green onions.
Step 4: Divide into four meal prep containers and cool promptly before refrigerating.
Storage: Refrigerate for up to 3 to 4 days. Reheat leftovers to 165°F.
2. Mason Jar Salads
Fresh PrepIngredients: 1/2 cup vinaigrette, 2 cups diced cucumber, 2 cups cherry tomatoes, 1 can (15 oz) chickpeas drained and rinsed, 2 cups cooked chicken, 1 cup shredded carrots, and 6 cups chopped romaine or mixed greens.
Step 1: Divide dressing among four large jars.
Step 2: Layer cucumber and tomatoes over the dressing, followed by chickpeas, chicken, and carrots.
Step 3: Pack the greens at the very top, keeping them away from the dressing.
Step 4: Seal tightly and shake into a bowl when ready to eat.
Storage: Refrigerate for up to 3 to 4 days and keep chilled until serving.
3. Slow Cooker Turkey Chili
Slow CookerIngredients: 1 1/2 lb lean ground turkey, 1 diced onion, 1 diced bell pepper, 2 cans (15 oz each) kidney or black beans drained, 1 can (28 oz) crushed tomatoes, 1 cup chicken broth, 2 tbsp chili powder, 2 tsp cumin, 1 tsp garlic powder, and 1/2 tsp salt.
Step 1: Brown the turkey in a skillet, breaking it into small pieces.
Step 2: Transfer turkey to the slow cooker with onion, bell pepper, beans, tomatoes, broth, and seasonings.
Step 3: Cover and cook on low for 6 hours or high for 3 to 4 hours.
Step 4: Stir well and divide into meal prep portions.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months. Reheat to 165°F.
4. Egg Roll in a Bowl
One PanIngredients: 1 lb ground turkey or pork, 1 tbsp sesame oil, 1 bag (14 oz) coleslaw mix, 3 minced garlic cloves, 1 tbsp grated ginger, 3 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, and 2 sliced green onions.
Step 1: Heat sesame oil in a large skillet and cook ground meat until browned and fully cooked.
Step 2: Add garlic and ginger and cook for 30 seconds.
Step 3: Add coleslaw mix, soy sauce, and rice vinegar and cook until cabbage is tender-crisp.
Step 4: Top with green onions and portion into containers.
Storage: Refrigerate for up to 3 to 4 days and reheat leftovers to 165°F.
5. Sausage and Peppers
Sheet PanIngredients: 1 lb fully cooked chicken sausage sliced, 3 bell peppers sliced, 1 large onion sliced, 1 tbsp olive oil, 1 tsp Italian seasoning, 1/2 tsp garlic powder, salt, and black pepper.
Step 1: Preheat oven to 425°F and line a sheet pan.
Step 2: Toss sausage, peppers, and onion with olive oil and seasonings.
Step 3: Spread evenly and roast for 20 to 25 minutes, stirring once.
Step 4: Divide into four portions and serve with rice, pasta, or wraps.
Storage: Refrigerate for up to 3 to 4 days and reheat to 165°F.
6. Sheet Pan Chicken and Veggies
Easy PrepIngredients: 1 1/2 lb boneless skinless chicken breasts or thighs cut into chunks, 2 cups broccoli florets, 1 bell pepper chopped, 1 zucchini chopped, 1 red onion chopped, 2 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and black pepper.
Step 1: Preheat oven to 425°F.
Step 2: Toss chicken and vegetables with olive oil and seasonings.
Step 3: Spread on a sheet pan and roast for 22 to 25 minutes, or until chicken reaches 165°F.
Step 4: Divide into containers with rice, quinoa, or potatoes if desired.
Storage: Refrigerate for up to 3 to 4 days. Reheat leftovers to 165°F.
7. Shredded BBQ Chicken
Slow CookerIngredients: 2 lb boneless skinless chicken breasts, 1 1/2 cups BBQ sauce, 1/2 cup chicken broth, 1 tsp garlic powder, and 1/2 tsp smoked paprika.
Step 1: Place chicken in the slow cooker and season with garlic powder and paprika.
Step 2: Pour BBQ sauce and broth over the chicken.
Step 3: Cook on low for 4 to 6 hours or until chicken reaches 165°F and shreds easily.
Step 4: Shred with two forks and stir back into the sauce.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months. Reheat to 165°F.
8. Turkey Taco Meat
Batch PrepIngredients: 1 lb lean ground turkey, 1/2 diced onion, 2 tbsp taco seasoning, 1/2 cup salsa or tomato sauce, and 1/4 cup water.
Step 1: Cook onion in a skillet over medium heat for 2 to 3 minutes.
Step 2: Add ground turkey and cook until no pink remains and it reaches 165°F.
Step 3: Stir in taco seasoning, salsa, and water.
Step 4: Simmer for 3 to 5 minutes and divide into portions.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months. Reheat to 165°F.
9. Beef and Rice Bowls
Meal Prep BowlIngredients: 1 lb lean ground beef, 3 cups cooked rice, 1 can (15 oz) black beans drained, 1 cup corn, 1 cup salsa, 1 tsp cumin, 1 tsp chili powder, and 1 cup shredded cheese if desired.
Step 1: Brown ground beef in a skillet and cook to at least 160°F.
Step 2: Season with cumin and chili powder.
Step 3: Divide rice, beef, beans, corn, and salsa among four containers.
Step 4: Add cheese after cooling if using.
Storage: Refrigerate for up to 3 to 4 days. Reheat hot components to 165°F.
10. Marinated Chicken Skewers
Grill PrepIngredients: 1 1/2 lb boneless skinless chicken breast cut into chunks, 2 tbsp olive oil, 2 tbsp lemon juice, 3 minced garlic cloves, 1 tsp dried oregano, 1/2 tsp paprika, 1/2 tsp salt, and black pepper.
Step 1: Combine olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Step 2: Toss chicken with marinade and refrigerate for at least 30 minutes.
Step 3: Thread chicken onto skewers and grill over medium-high heat for about 10 to 12 minutes, turning occasionally.
Step 4: Cook until the thickest pieces reach 165°F, then cool before storing.
Storage: Refrigerate cooked chicken for up to 3 to 4 days. Reheat to 165°F when serving hot.
11. Chicken Fajitas
Weeknight PrepIngredients: 1 1/2 lb boneless skinless chicken breast sliced, 3 bell peppers sliced, 1 onion sliced, 2 tbsp olive oil, 2 tsp chili powder, 1 tsp cumin, 1/2 tsp garlic powder, 1/2 tsp salt, and 8 small tortillas.
Step 1: Toss chicken, peppers, and onion with oil and seasonings.
Step 2: Heat a large skillet over medium-high heat and cook chicken for 5 to 7 minutes.
Step 3: Add peppers and onions and cook until tender and chicken reaches 165°F.
Step 4: Store filling separately from tortillas until serving.
Storage: Refrigerate filling for up to 3 to 4 days and reheat to 165°F.
12. Quinoa and Roasted Veggie Bowls
Plant ForwardIngredients: 1 cup dry quinoa, 2 cups water or broth, 1 sweet potato cubed, 2 cups broccoli florets, 1 bell pepper chopped, 1 can (15 oz) chickpeas drained, 2 tbsp olive oil, 1 tsp garlic powder, 1/2 tsp salt, and black pepper.
Step 1: Cook quinoa according to package directions.
Step 2: Preheat oven to 425°F and toss vegetables and chickpeas with olive oil and seasonings.
Step 3: Roast for 25 to 30 minutes until tender.
Step 4: Divide quinoa and roasted mixture among four containers.
Storage: Refrigerate for up to 3 to 4 days. Reheat thoroughly or enjoy chilled.
13. Turkey Meatballs
Freezer FriendlyIngredients: 1 1/2 lb ground turkey, 1 large egg, 1/2 cup breadcrumbs, 1/4 cup grated Parmesan, 2 minced garlic cloves, 1 tsp Italian seasoning, 1/2 tsp salt, and black pepper.
Step 1: Preheat oven to 400°F and line a baking sheet.
Step 2: Mix all ingredients gently and form into about 24 meatballs.
Step 3: Bake for 18 to 20 minutes, or until centers reach 165°F.
Step 4: Cool before dividing into meal prep portions.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months. Reheat to 165°F.
14. White Bean and Chicken Soup
Freezer FriendlyIngredients: 2 cups shredded cooked chicken, 2 cans (15 oz each) cannellini beans drained, 1 diced onion, 2 carrots sliced, 2 celery stalks sliced, 3 minced garlic cloves, 6 cups chicken broth, 1 tsp dried thyme, 1 tbsp olive oil, salt, and pepper.
Step 1: Heat olive oil in a large pot and cook onion, carrots, and celery for 5 minutes.
Step 2: Add garlic and thyme and cook for 30 seconds.
Step 3: Add broth and beans and simmer for 15 minutes.
Step 4: Stir in cooked chicken and simmer until thoroughly hot.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months. Reheat to 165°F.
15. Lentil Soup
Budget FriendlyIngredients: 1 1/2 cups dry brown or green lentils rinsed, 1 diced onion, 2 carrots diced, 2 celery stalks diced, 3 minced garlic cloves, 1 can (14.5 oz) diced tomatoes, 6 cups vegetable broth, 1 tsp cumin, 1 tsp dried thyme, and 1 tbsp olive oil.
Step 1: Heat olive oil in a large pot and cook onion, carrots, and celery for 5 minutes.
Step 2: Add garlic, cumin, and thyme and cook for 30 seconds.
Step 3: Add lentils, tomatoes, and broth and bring to a boil.
Step 4: Reduce heat and simmer for 30 to 35 minutes until lentils are tender.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months.
16. Buffalo Chicken Wraps
Quick LunchIngredients: 3 cups shredded cooked chicken, 1/3 cup buffalo sauce, 4 large tortillas, 2 cups shredded romaine, 1 cup shredded carrots, 1 cup shredded cheddar, and 1/2 cup ranch or Greek yogurt dressing.
Step 1: Toss shredded chicken with buffalo sauce.
Step 2: Place chicken, romaine, carrots, cheese, and dressing down the center of each tortilla.
Step 3: Fold in the sides and roll tightly.
Step 4: For best texture, assemble wraps the night before or morning of serving.
Storage: Refrigerate cooked chicken for up to 3 to 4 days and keep assembled wraps cold.
17. Chickpea Curry
Meatless MealIngredients: 2 cans (15 oz each) chickpeas drained, 1 diced onion, 3 minced garlic cloves, 1 tbsp grated ginger, 1 tbsp curry powder, 1 tsp cumin, 1 can (14.5 oz) diced tomatoes, 1 can (13.5 oz) light coconut milk, 1 tbsp olive oil, and salt to taste.
Step 1: Heat olive oil in a skillet and cook onion for 5 minutes.
Step 2: Add garlic, ginger, curry powder, and cumin and cook for 1 minute.
Step 3: Stir in chickpeas, tomatoes, and coconut milk.
Step 4: Simmer for 15 to 20 minutes until thickened and serve with rice.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months.
18. Stuffed Peppers
Make AheadIngredients: 6 large bell peppers, 1 lb lean ground turkey or beef, 2 cups cooked rice, 1 1/2 cups tomato sauce, 1 diced onion, 1 tsp Italian seasoning, 1 1/2 cups shredded mozzarella, and 1 tbsp olive oil.
Step 1: Preheat oven to 375°F and cut tops from peppers, removing seeds.
Step 2: Cook onion and ground meat in olive oil until fully cooked, reaching 165°F for turkey or 160°F for beef.
Step 3: Stir in rice, tomato sauce, and seasoning and divide among peppers.
Step 4: Top with cheese and bake for 30 to 35 minutes until peppers are tender.
Storage: Refrigerate for up to 3 to 4 days. Reheat leftovers to 165°F.
19. Batch Grilled Chicken
Weekly StapleIngredients: 2 1/2 lb boneless skinless chicken breasts, 2 tbsp olive oil, 2 tsp garlic powder, 2 tsp paprika, 1 tsp onion powder, 1 tsp salt, and 1/2 tsp black pepper.
Step 1: Pound chicken to an even thickness and coat with olive oil and seasonings.
Step 2: Preheat grill to medium-high heat.
Step 3: Grill chicken for about 5 to 7 minutes per side, depending on thickness.
Step 4: Remove once the thickest part reaches 165°F and rest for 5 minutes before slicing.
Storage: Refrigerate for up to 3 to 4 days or freeze individual portions. Reheat to 165°F when serving hot.
20. Teriyaki Chicken and Broccoli
Meal Prep BowlIngredients: 1 1/2 lb boneless skinless chicken breast cut into bite-size pieces, 4 cups broccoli florets, 1/2 cup teriyaki sauce, 1 tbsp neutral oil, 3 cups cooked rice, and 1 tsp sesame seeds if desired.
Step 1: Heat oil in a large skillet and cook chicken until browned and it reaches 165°F.
Step 2: Add broccoli with 2 tbsp water, cover, and steam for 3 to 4 minutes.
Step 3: Stir in teriyaki sauce and cook until everything is coated and hot.
Step 4: Divide rice and chicken mixture among four containers.
Storage: Refrigerate for up to 3 to 4 days. Reheat to 165°F.
21. Pork Carnitas
Slow CookerIngredients: 3 lb boneless pork shoulder, 1 diced onion, juice of 1 orange, juice of 1 lime, 4 minced garlic cloves, 2 tsp cumin, 2 tsp oregano, 1 tsp chili powder, 1 tsp salt, and 1/2 cup chicken broth.
Step 1: Place pork and onion in the slow cooker.
Step 2: Add citrus juices, garlic, seasonings, and broth.
Step 3: Cook on low for 8 hours or until the pork is very tender.
Step 4: Shred the pork and, if desired, broil individual portions for a few minutes to crisp the edges.
Storage: Refrigerate for up to 3 to 4 days or freeze for up to 3 months. Reheat leftovers to 165°F.
22. Ground Turkey Pasta Bake
Family MealIngredients: 1 lb lean ground turkey, 12 oz penne pasta, 3 cups marinara sauce, 1 diced onion, 2 cups shredded mozzarella, 1/2 cup grated Parmesan, 1 tsp Italian seasoning, and 1 tbsp olive oil.
Step 1: Preheat oven to 375°F and cook pasta until just al dente.
Step 2: Cook onion and turkey in olive oil until turkey reaches 165°F.
Step 3: Stir in marinara, pasta, Italian seasoning, and half the mozzarella.
Step 4: Transfer to a baking dish, top with remaining mozzarella and Parmesan, and bake for 20 minutes.
Storage: Refrigerate for up to 3 to 4 days or freeze portions for up to 3 months. Reheat to 165°F.
23. Baked Salmon with Roasted Veggies
Sheet PanIngredients: 4 salmon fillets about 5 oz each, 3 cups broccoli florets, 3 cups cauliflower florets, 2 tbsp olive oil, 1 lemon, 1 tsp garlic powder, 1/2 tsp salt, and black pepper.
Step 1: Preheat oven to 425°F and toss vegetables with 1 tbsp olive oil and half the seasonings.
Step 2: Roast vegetables for 10 minutes.
Step 3: Add salmon to the pan, brush with remaining oil, season, and add lemon slices.
Step 4: Bake another 10 to 12 minutes, or until salmon reaches 145°F.
Storage: Refrigerate cooked salmon and vegetables for up to 3 to 4 days. Reheat gently to avoid drying the fish.
24. Chicken Caesar Wraps
Lunch PrepIngredients: 3 cups sliced cooked chicken, 4 large tortillas, 4 cups chopped romaine, 1/2 cup grated Parmesan, 1/2 cup Caesar dressing, and 1 cup cherry tomatoes if desired.
Step 1: Keep chicken, romaine, dressing, and tortillas refrigerated separately until assembly.
Step 2: Divide chicken and romaine among tortillas.
Step 3: Add Parmesan, tomatoes, and a light drizzle of dressing.
Step 4: Fold sides inward and roll tightly.
Storage: For best texture, assemble no more than 1 day ahead. Keep refrigerated and pack with cold sources.
25. Loaded Baked Potatoes
Meal Prep BaseIngredients: 4 medium russet potatoes, 2 cups shredded cooked chicken or prepared chili, 1 cup shredded cheddar, 1 cup steamed broccoli, 1/2 cup plain Greek yogurt, and 2 sliced green onions.
Step 1: Preheat oven to 425°F and scrub potatoes thoroughly.
Step 2: Pierce each potato several times and bake for 45 to 55 minutes until tender.
Step 3: Cool promptly for storage, or split and top immediately when serving.
Step 4: Reheat potatoes and add chicken or chili, cheese, broccoli, yogurt, and green onions.
Storage: Refrigerate cooked potatoes within 2 hours and use within 3 to 4 days. Reheat leftovers thoroughly.
26. Beef and Broccoli
Takeout StyleIngredients: 1 1/4 lb flank steak thinly sliced, 5 cups broccoli florets, 1 tbsp neutral oil, 1/3 cup low-sodium soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 2 minced garlic cloves, 1 tsp grated ginger, 1 tbsp cornstarch, and 1/3 cup water.
Step 1: Whisk soy sauce, honey, vinegar, garlic, ginger, cornstarch, and water.
Step 2: Heat oil in a large skillet and sear beef in batches until browned.
Step 3: Add broccoli with a splash of water and cook until tender-crisp.
Step 4: Return beef to the pan, add sauce, and simmer until thickened.
Storage: Refrigerate for up to 3 to 4 days. Reheat leftovers to 165°F.
27. Black Bean Tacos
Meatless MealIngredients: 2 cans (15 oz each) black beans drained and rinsed, 1/2 diced onion, 2 minced garlic cloves, 1 tsp cumin, 1 tsp chili powder, 1/3 cup vegetable broth, 8 small tortillas, and toppings such as lettuce, salsa, cheese, corn, or avocado.
Step 1: Cook onion in a skillet over medium heat until softened.
Step 2: Add garlic, cumin, and chili powder and cook for 30 seconds.
Step 3: Add beans and broth and simmer for 5 to 7 minutes, lightly mashing some beans.
Step 4: Store beans separately and assemble tacos when ready to serve.
Storage: Refrigerate prepared beans for up to 3 to 4 days or freeze for up to 3 months.
28. Tuna Pasta Salad
Cold LunchIngredients: 8 oz rotini pasta, 2 cans (5 oz each) tuna in water drained, 1/2 cup plain Greek yogurt or mayonnaise, 1 tbsp Dijon mustard, 1 cup diced cucumber, 1/2 cup diced celery, 1/2 cup peas, 1 tbsp lemon juice, 1/2 tsp salt, and black pepper.
Step 1: Cook pasta according to package directions, drain, and cool promptly.
Step 2: Whisk yogurt or mayonnaise with Dijon, lemon juice, salt, and pepper.
Step 3: Add pasta, tuna, cucumber, celery, and peas and toss gently.
Step 4: Divide into four sealed meal prep containers and refrigerate.
Storage: Keep at 40°F or below and use within 3 to 4 days. Pack with cold sources when taking it to school or work.
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