67 meal prep recipes

A no-cook overnight oat parfait layered with vanilla yogurt, crushed pineapple, almonds, and fresh strawberries. Bircher muesli meets meal prep in this grab-and-go breakfast.

One-pot vegetable rice loaded with broccoli, mushrooms, tomatoes and Parmesan. Ready in 40 minutes, this savory side dish works hot or cold for easy meal prep.

Cold chicken pasta salad loaded with creamy avocado, tangy sour cream dill dressing, and Parmesan. Make it ahead overnight for potlucks, picnics, or easy summer meal prep.

South Indian coconut chutney with chickpeas, green chilies, and a sizzling mustard seed tadka. Serve alongside dosas or idlis, and freeze extra portions for easy meal prep.

Freezer-ready garden vegetable mix with cabbage, green beans, carrots, celery, corn, and peas blanched and ice-bathed for up to 6 months of easy meal prep.

Tofu with rice is a two-ingredient meal-prep staple: cooked rice and smoked tofu tossed together for an easy high-protein vegetarian lunch ready in minutes.

Asian-style stir-fried napa cabbage slaw with daikon, shiitake mushrooms, carrots, and barbecue sauce. Doubles as a side for grilled flank steak and a roulade filling for meal prep.

Make one big batch of raisin bran muffin batter and bake fresh muffins for up to six weeks straight from the fridge. The ultimate meal prep breakfast hack.

A thick vegan split pea stew packed with sweet potato, broccoli, Roma tomatoes, and fresh dill. High in fiber and protein with under 1 gram of fat, this plant-powered bowl is weeknight meal prep gold.

West African peanut soup with chicken broth, peppers, and chunky peanut butter creates a rich, spicy bowl ready in 30 minutes for easy weeknight dinners or meal prep.

Layered baked spaghetti casserole with a homemade tomato gravy, cheddar cheese, and crispy seasoned breadcrumbs. Feeds 10 hungry people and freezes like a charm for easy meal prep.

Crockpot cooked chicken simmers chicken breasts with bay leaf, parsley, garlic, and onion until tender. The hands-off way to make shredded chicken for casseroles and meal prep.

Golden baked calzones stuffed with smoked turkey, ricotta, spinach, Parmesan and fresh tomato slices. Ready in 30 minutes using store-bought pizza dough. Freezer-friendly for easy meal prep.

Tender collard green leaves wrapped around a savory filling, blanched until pliable and perfect for plant-based meal prep. A nutritious Southern-style hand-held that's naturally gluten-free.

Par-cooked balti meat is a Birmingham-curry-house technique: meat simmered with masala paste then frozen for fast curry assembly. A make-ahead British-Indian meal prep base.

Chilled pearl barley salad tossed with fresh parsley, basil, green onions, and diced tomatoes in a bright lemon-soy dressing. A chewy, herbaceous grain salad for potlucks and meal prep.