20 Simple Meal Prep Recipes For Stress-Free Eating

Ever feel like cooking is a daily mountain to climb? I’ve been there, frantically scrambling at 6 PM wondering what to feed myself. Meal prepping changed my kitchen game completely! That is why I found these 20 simple recipes.
They will save you time, money, and those dreaded ‘what’s for dinner’ headaches. Your future hungry self will thank you.
1. Overnight Oats Bonanza

Mason jars aren’t just for hipster decorations! They’re your ticket to breakfast bliss. Mix rolled oats with milk (dairy or plant-based), add a spoonful of chia seeds, and top with your favorite fruits.
Pop these babies in the fridge overnight, and voilà—breakfast is served! I make five jars every Sunday night, and my morning routine has never been smoother.
2. Sheet Pan Chicken & Veggies

One pan to rule them all! Toss chicken breast chunks with bell peppers, zucchini, broccoli, and red onion. Drizzle with olive oil, sprinkle with your go-to seasonings, and roast at 425°F for 20-25 minutes.
Divide into containers with some cooked quinoa or rice. Boom—lunch for days! The beauty lies in swapping veggies based on what’s in your fridge.
3. Egg Muffin Cups

Breakfast doesn’t get easier than these protein-packed savory treats! Whisk eggs with a splash of milk, then pour into a greased muffin tin. Add chopped spinach, diced bell peppers, and a sprinkle of cheese.
Last week I added leftover ham and my kids went bananas for them! Bake at 350°F for 20 minutes, refrigerate, and microwave when you’re ready to devour.
4. Buddha Bowl Bonanza

Channel your inner food stylist with these gorgeous grain bowls! Start with a base of brown rice, quinoa, or farro. Add roasted sweet potatoes, chickpeas, and kale massaged with lemon juice. Store components separately and assemble when ready to eat.
Top with avocado and tahini dressing for maximum yumminess. These colorful creations make healthy eating feel like a luxurious treat!
5. Slow Cooker Chili

Your crock pot is about to become your meal prep bestie! Throw ground turkey (or beans for vegetarians), canned tomatoes, onions, peppers, and your favorite chili spices into the slow cooker. Set it, forget it, and return to enough chili to feed an army!
I discovered this hack during my college days and still use it when life gets hectic. Portion into containers and freeze some for future emergencies.
6. Mason Jar Salads

The secret is all in the layering. Start with dressing at the bottom, then add hard veggies like carrots or bell peppers. Next comes proteins like chicken or chickpeas, followed by softer items. Crown with delicate greens at the top.
When lunchtime strikes, just shake it up! These colorful jars stay fresh for days and make eating greens actually exciting.
7. Freezer-Friendly Breakfast Burritos

Morning rush? Grab-and-go has never tasted so good! Scramble eggs with sautéed peppers and onions. Add black beans, cheese, and cooked breakfast potatoes.
Roll everything into large tortillas, creating a tight bundle. Wrap each burrito in parchment paper, then foil, and freeze.
My Saturday morning burrito-making parties have become legendary among friends! Microwave for 2-3 minutes when you’re running late.
8. Protein Power Balls

Snack attack? These no-bake nibbles will save the day! Mix oats, nut butter, honey, protein powder, and mini chocolate chips in a bowl. Roll into bite-sized balls and refrigerate. Perfect for that 3 PM energy slump or post-workout hunger.
Store in an airtight container for up to two weeks. Warning: they disappear mysteriously fast—I’ve caught my husband sneaking them at midnight!
9. Greek Yogurt Parfait Jars

Fancy-looking breakfast that takes minutes to prepare? Yes, please! Layer Greek yogurt with homemade granola and fresh berries in jars. Add a drizzle of honey for sweetness. Keep the granola separate until eating time to maintain maximum crunch factor.
These protein-packed jars keep me full until lunch and satisfy my sweet tooth without sugar crashes. Win-win for busy mornings!
10. Instant Pot Shredded Chicken

Behold, the meal prep cornerstone that changed my life! Place chicken breasts in your Instant Pot with broth and seasonings. Cook on high pressure for 10 minutes, then shred with two forks.
This versatile protein works in tacos, salads, sandwiches—you name it! When I discovered this hack, my weekly meal prep time literally got cut in half. Store in portions to grab throughout the week.
11. DIY Frozen Smoothie Packs

Morning smoothie fans, prepare for a game-changer! Fill freezer bags with pre-portioned fruits, spinach, and add-ins like chia seeds. Label each bag with additional ingredients needed (like yogurt or protein powder).
When smoothie time calls, dump a bag in the blender, add liquid, and blend! These colorful packs bring me joy even before my first caffeine hit. Prep a dozen at once for ultimate efficiency.
12. Baked Oatmeal Squares

Imagine oatmeal cookies that are actually breakfast-approved! Mix oats, milk, mashed banana, cinnamon, and maple syrup. Pour into a baking dish and bake until set. Cut into squares and refrigerate.
Grab one (or two—I won’t tell) on your way out the door! My kids think these are dessert, and I’m not correcting them. Parent win of the century!
13. Stuffed Sweet Potatoes

Potato perfection awaits! Bake sweet potatoes until tender, then cool and refrigerate. Prepare fillings like black beans, corn, and avocado separately. When hunger strikes, reheat a potato and load it up!
The combinations are endless—try buffalo chicken or Mediterranean toppings for variety. These colorful spuds have saved me from countless takeout temptations when I’m too tired to think about cooking.
14. Quinoa Veggie Power Bowls

Superfoods to the rescue! Cook a big batch of quinoa and roast seasonal vegetables tossed in olive oil and herbs. Prepare a zesty lemon-tahini dressing in a small container. Assemble your power arsenal in containers with a protein like chickpeas or grilled chicken.
Last month, I brought these to work daily, and my desk-lunch envy was off the charts! Drizzle dressing just before eating.
15. Turkey Taco Lettuce Wraps

Taco Tuesday gets a meal prep makeover! Brown ground turkey with onions and taco seasoning. Wash and separate large romaine or butter lettuce leaves. Prep toppings like diced tomatoes, cheese, and avocado.
Store everything separately and assemble when ready to eat. I started making these after holiday indulgence, and now I crave them more than the traditional version!
16. Homemade Frozen Burritos

Fast food fiends, meet your healthier match! Fill whole wheat tortillas with cooked rice, beans, seasoned ground meat or tofu, and cheese. Roll tightly, wrap in parchment paper, then foil. Label and freeze for up to three months.
These saved my sanity during deadline week at work! Microwave for 2-3 minutes when you need a meal in minutes but don’t want to sacrifice nutrition.
17. Mediterranean Chickpea Salad

No-cook meal prep? Count me in! Combine chickpeas, cucumber, cherry tomatoes, red onion, and feta cheese in a large bowl. Whisk together olive oil, lemon juice, and herbs for a simple dressing.
This protein-packed salad actually tastes better after marinating for a day or two. During a summer heat wave, this became my dinner hero—no stove required! Serve over greens or with pita bread.
18. Teriyaki Chicken & Rice

Skip the takeout menu and embrace this meal prep classic! Marinate chicken thighs in teriyaki sauce, then bake or grill until caramelized. Steam broccoli until bright green but still crisp. Portion brown rice into containers.
The sauce-soaked chicken keeps everything moist for days. My wallet thanked me after I calculated how much I’ve saved by making this instead of ordering delivery every week!
19. Lentil Soup Jars

Soup-er meal prep to warm your soul! Layer dried lentils, dehydrated vegetables, spices, and bouillon in mason jars. Add a bay leaf and instructions tag: “Add 4 cups water, simmer 25 minutes.” These decorative jars make perfect pantry staples or thoughtful gifts.
During a particularly chaotic month, these jars were my kitchen lifeline—just dump, simmer, and serve with crusty bread for instant comfort!
20. Peanut Butter Banana Wraps

Kid-friendly lunch that adults secretly love too! Spread peanut butter (or alternative nut butter) on whole wheat tortillas. Add sliced banana and a drizzle of honey. Roll up, slice into pinwheels, and store in containers.
These protein-packed spirals satisfy sweet cravings while providing lasting energy. My niece requested these for her birthday instead of cake—they’re that good!