Simple Dinners for the Week Ahead

Simple Dinners for the Week Ahead

If you're constantly pressed for time during the week but still want to enjoy delicious homemade dinners, meal prepping is the answer. With a few hours of prep, you can have an entire week of meals ready to go. This guide covers the essentials of meal prepping and provides simple, tasty recipes that keep well and reheat beautifully.

Why Meal Prep?

Meal prepping saves time, reduces stress, and helps you make healthier choices. Having meals ready to go means you're less likely to order takeout or resort to quick, less nutritious options. Meal prep also allows you to enjoy a variety of flavors and cuisines, making your weekly dinners something to look forward to.

Getting Started with Meal Prep

Tips for Effective Meal Prep

• Choose versatile ingredients: Select ingredients that can be used across multiple meals (e.g., roasted vegetables, grains, lean proteins).
• Invest in good containers: Use BPA-free, microwave-safe containers to keep your food fresh and make reheating easier.
• Plan a balance: Ensure that your meals include a mix of proteins, vegetables, and complex carbs to keep you satisfied.
• Set aside time: Dedicate a block of time (typically on Sundays) for prepping.

Chicken Florentine Meatballs

These savory meatballs with spinach and Parmesan pack a flavorful punch. Pair with pasta or serve alongside roasted veggies for a balanced meal.

Ingredients

• 1 lb ground chicken
• 1 cup fresh spinach, chopped
• ½ cup grated Parmesan cheese
• 1 large egg
• ½ cup breadcrumbs
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

• Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
• Mix ingredients: In a large bowl, combine ground chicken, spinach, Parmesan, egg, breadcrumbs, garlic, salt, and pepper. Mix well.
• Form meatballs: Shape mixture into meatballs and arrange on the baking sheet.
• Bake for 15-20 minutes, until golden brown and cooked through.
• Store in meal prep containers. Keeps in the fridge for up to four days.

Beef Lo Mein

This savory and saucy beef lo mein is packed with fresh vegetables and tender beef, making it a satisfying meal that’s easy to prep and reheat.

Ingredients

• 1 lb beef sirloin, sliced thinly
• 8 oz lo mein noodles (or spaghetti)
• 1 cup bell peppers, sliced
• 1 cup broccoli florets
• 1 cup carrots, julienned
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon oyster sauce
• 1 teaspoon ginger, grated
• 2 cloves garlic, minced

Instructions

1. Cook noodles according to package instructions, drain, and set aside.
2. Cook the beef: In a large skillet, heat sesame oil over medium-high heat. Add beef slices and cook until browned.
3. Add vegetables: Add bell peppers, broccoli, and carrots, cooking until tender.
4. Combine: Add cooked noodles, soy sauce, oyster sauce, ginger, and garlic to the skillet. Toss until everything is well coated.
5. Store in meal prep containers. Keeps in the fridge for up to four days.

Italian Turkey Skillet

This Italian-inspired turkey skillet is quick, hearty, and packed with flavor. It’s perfect for easy dinners and pairs well with rice or pasta.

Ingredients

• 1 lb ground turkey
• 1 cup zucchini, chopped
• 1 cup cherry tomatoes, halved
• 1 cup spinach leaves
• 1 tablespoon olive oil
• ½ teaspoon Italian seasoning
• Salt and pepper to taste
• ¼ cup Parmesan cheese, grated (optional)

Instructions

1. Sauté turkey: In a large skillet, heat olive oil over medium heat. Add ground turkey and cook until browned.
2. Add vegetables: Add zucchini, tomatoes, spinach, Italian seasoning, salt, and pepper. Cook until veggies are tender.
3. Sprinkle with Parmesan (optional) before serving.
4. Store in meal prep containers. Keeps in the fridge for up to four days.

Honey-Glazed Chicken Kabobs

These honey-glazed chicken kabobs bring a touch of sweetness and are perfect for quick, flavorful meals.

Ingredients

• 1 lb chicken breast, cubed
• 1 bell pepper, chopped
• 1 red onion, chopped
• ½ cup honey
• ¼ cup soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Skewers (if using wooden skewers, soak in water for 15 minutes)

Instructions

1. Preheat grill or oven to 375°F (190°C).
2. Marinate: In a bowl, combine honey, soy sauce, olive oil, salt, and pepper. Add cubed chicken and marinate for 15 minutes.
3. Assemble kabobs: Thread chicken, bell pepper, and onion onto skewers.
4. Cook on the grill or in the oven for 15-20 minutes, until chicken is cooked through, basting with leftover marinade occasionally.
5. Store in meal prep containers. Keeps in the fridge for up to four days.

Turkey Sausage and Lentil Soup

This hearty, protein-packed soup is perfect for cozy dinners. It stores well and only gets more flavorful with time.

Ingredients

• 1 lb turkey sausage, sliced
• 1 cup dried lentils, rinsed
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can (14 oz) diced tomatoes
• 4 cups chicken broth
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions

1. Sauté sausage: In a large pot, cook turkey sausage until browned. Remove and set aside.
2. Cook vegetables: In the same pot, add onion, carrots, and celery. Sauté until tender.
3. Add remaining ingredients: Add lentils, diced tomatoes, chicken broth, Italian seasoning, salt, and pepper. Bring to a boil, then simmer for 25-30 minutes, until lentils are tender.
4. Return sausage to pot and cook for an additional 5 minutes.
5. Store in meal prep containers. Keeps in the fridge for up to five days.

Italian Sausage Rigatoni Bake

This rigatoni bake combines creamy ricotta, savory sausage, and tangy marinara for a comforting dish that reheats well.

Ingredients

• 1 lb Italian sausage, casings removed
• 12 oz rigatoni pasta
• 1 cup ricotta cheese
• 2 cups marinara sauce
• 1 cup shredded mozzarella cheese
• Fresh basil (for garnish, optional)

Instructions

1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions, drain, and set aside.
3. Cook sausage: In a large skillet, cook Italian sausage until browned. Remove from heat.
4. Assemble: In a baking dish, combine cooked pasta, sausage, ricotta, and marinara sauce. Top with shredded mozzarella.
5. Bake for 20-25 minutes, until cheese is bubbly.
6. Garnish with fresh basil (optional).
7. Store in meal prep containers. Keeps in the fridge for up to four days.

Meal Prep Storage Tips

• Label containers to easily track the meals for each day.
• Reheat with a splash of water for dishes with pasta or grains to keep them moist.
• Layer the meals in your fridge so the more perishable items are used first.

With a little prep, you’ll have flavorful, nutritious dinners ready to enjoy all week long. Each of these recipes is designed to make meal prep not only easy but delicious, so you can savor your evenings without the stress of cooking from scratch every night.