Meal prep is a great way to ensure that your family has nutritious and delicious meals throughout the week, without spending too much time in the kitchen every day. By planning ahead, you can save time, money, and stress while still providing healthy meals for your loved ones. Here are some meal prep ideas that the whole family will enjoy.
Grilled chicken and vegetable skewers
Grilled chicken and vegetable skewers are not only tasty but also healthy. They are packed with protein and fiber, making them a great option for a family meal. To make these skewers, marinate chicken breasts in olive oil, lemon juice, garlic, salt, and pepper for a few hours. Cut up some vegetables like bell peppers, onions, and zucchini, and thread them onto skewers with the chicken. Grill the skewers until the chicken is cooked through and the vegetables are tender.
Slow cooker chili
Slow cooker chili is a classic family favorite that can easily be made in large batches for meal prep. To make this recipe, brown ground beef or turkey in a skillet with onions and garlic. Add in canned diced tomatoes, kidney beans, tomato paste, chili powder, cumin, and oregano. Transfer the mixture to a slow cooker and cook on low for 6-8 hours. Serve with rice, cornbread, or tortilla chips.
Baked oatmeal
Baked oatmeal is a delicious and healthy breakfast option that can be prepared ahead of time. To make this recipe, combine oats, milk, eggs, honey, vanilla, baking powder, cinnamon, and salt in a mixing bowl. Pour the mixture into a baking dish and bake at 375°F for 35-40 minutes. Serve with fresh fruit and yogurt.
Chicken and broccoli stir-fry
Chicken and broccoli stir-fry is a quick and easy meal that can be customized to suit your family’s tastes. To make this recipe, sauté chicken breast in a wok or large skillet with garlic and ginger. Add in broccoli florets, soy sauce, honey, and sesame oil. Cook until the broccoli is tender and the chicken is cooked through. Serve with rice or noodles.
Mason jar salads
Mason jar salads are a great option for a healthy and portable lunch. To make these salads, layer chopped vegetables, proteins, and dressings in a mason jar. Start with the dressing on the bottom, followed by the hardier vegetables like carrots and cucumbers, then the proteins like chicken or beans, and finally the leafy greens. When you’re ready to eat, just shake the jar and enjoy.
Turkey meatballs with spaghetti squash
Turkey meatballs with spaghetti squash is a low-carb alternative to traditional spaghetti and meatballs. To make this recipe, mix ground turkey with breadcrumbs, eggs, parmesan cheese, garlic, salt, and pepper. Form into meatballs and bake at 400°F for 15-20 minutes. Serve with roasted spaghetti squash and your favorite marinara sauce.
Veggie-packed frittata
A veggie-packed frittata is a great way to use up any leftover vegetables in your fridge. To make this recipe, sauté your veggies in a skillet with garlic and onion. Whisk together eggs, milk, salt, and pepper in a bowl and pour over the vegetables. Cook until the eggs are set and the frittata is golden brown. Serve with a side salad or whole-grain toast.
Beef and broccoli bowls
Beef and broccoli bowls are a filling and flavorful meal prep option. To make this recipe, sauté thinly sliced beef in a skillet with garlic and ginger. Add in broccoli florets, soy sauce, brown sugar, and sesame oil. Cook until the broccoli is tender and the beef is cooked through. Serve with brown rice and sliced green onions.
Homemade pizza
Homemade pizza is a fun and customizable meal that the whole family can enjoy. To make this recipe, start by making your own pizza dough or using store-bought dough. Spread tomato sauce or pesto on top of the dough and add your favorite toppings like sliced vegetables, meats, and cheese. Bake in a preheated oven at 425°F for 10-15 minutes or until the crust is golden brown.
Black bean and sweet potato burrito bowls
Black bean and sweet potato burrito bowls are a vegetarian meal prep option that is both filling and nutritious. To make this recipe, roast cubed sweet potatoes in the oven with olive oil, salt, and pepper. Combine cooked black beans with cumin, chili powder, and garlic powder. Serve the sweet potatoes and black beans over brown rice and top with sliced avocado, salsa, and Greek yogurt.
Grilled salmon and asparagus
Grilled salmon and asparagus is a healthy and easy meal prep option that is perfect for a summer barbecue. Marinate salmon fillets in a mixture of olive oil, lemon juice, garlic, salt, and pepper. Grill the salmon and asparagus until the salmon is cooked through and the asparagus is tender. Serve with a side salad or grilled corn.
Peanut butter and jelly overnight oats
Peanut butter and jelly overnight oats are a tasty and convenient breakfast option that can be made ahead of time. To make this recipe, combine rolled oats, almond milk, Greek yogurt, peanut butter, chia seeds, and honey in a jar. Stir well and refrigerate overnight. In the morning, add a spoonful of jelly or jam on top and enjoy.
Turkey and vegetable chili
Turkey and vegetable chili is a healthy and hearty meal prep option that can be customized to suit your family’s tastes. To make this recipe, brown ground turkey in a skillet with onions and garlic. Add in canned diced tomatoes, kidney beans, carrots, celery, bell peppers, chili powder, cumin, and oregano. Simmer on low for 30-40 minutes or until the vegetables are tender.
Sheet pan roasted chicken and vegetables
Sheet pan roasted chicken and vegetables is a one-pan meal prep option that is both easy and delicious. To make this recipe, toss chicken breasts and your favorite vegetables like potatoes, carrots, and broccoli with olive oil, garlic, salt, and pepper. Roast in a preheated oven at 400°F for 20-30 minutes or until the chicken is cooked through and the vegetables are tender.
Greek yogurt parfait
Greek yogurt parfait is a healthy and refreshing snack or breakfast option that can be made ahead of time. To make this recipe, layer Greek yogurt, fresh fruit like berries or sliced bananas, and granola in a jar or bowl. Repeat the layers until the jar is full. Cover and refrigerate until ready to eat.
In conclusion, meal prep is a great way to ensure that your family has healthy and delicious meals throughout the week. With these meal prep ideas, you can save time and stress while still providing nutritious and satisfying meals for your loved ones. Get creative and try out different recipes to find what works best for your family’s taste buds and lifestyle. Happy meal prepping!
