I used to meal prep the way most people do, with 5 identical containers of chicken and rice that I was sick of by Wednesday. Now I cook 2 or 3 different dinners on Sunday, lean on fall produce like squash, Brussels sprouts, and sweet potatoes, and rotate them through the week. Everything here reheats well and holds for at least 4 days in the fridge. Wednesday is much less bleak.
1) Chicken Thighs with Rice and Broccoli
This is the meal prep baseline, and I still make it most weeks. Chicken thighs stay juicy through reheating in a way breasts simply do not. Roast them at 425°F (220°C) with garlic and paprika for 25 minutes, and steam the broccoli just until bright green so it does not turn grey by Thursday. Cook the rice in a little broth for more flavor.
2) Pulled Pork with Rice and Broccolini
A pork shoulder in the slow cooker covers dinner for most of the week. Cook it on low for 8 hours with garlic, cumin, and orange juice, then shred it and store it with some of the cooking liquid. That liquid is what keeps it moist when you reheat it. Pair it with rice and roasted broccolini.
3) Grilled Chicken with Quinoa and Roasted Vegetables
Quinoa holds up in the fridge better than almost any other grain, which makes it ideal for meal prep. Roast a big tray of fall vegetables like butternut squash, red onion, and Brussels sprouts at 425°F (220°C) for 30 minutes. Slice the chicken only when you pack the containers. A lemon tahini drizzle goes in a separate small cup.
4) Salmon and Quinoa Bowls
Salmon reheats better than its reputation suggests, as long as you undercook it slightly on Sunday. Roast the fillets at 400°F (200°C) for about 10 minutes, then pack them with quinoa and greens. Reheat at 50% power in the microwave so it warms gently. Full power is what makes reheated fish smell up the office.
5) Teriyaki Chicken
Homemade teriyaki sauce takes 5 minutes and tastes nothing like the bottled stuff. Simmer soy sauce, mirin, brown sugar, garlic, and ginger, then thicken it with a little cornstarch. Toss it with seared chicken thighs and pack over rice with steamed vegetables. Sesame seeds and scallions go on top.
6) Beef and Broccoli
Beef and broccoli is better than takeout and costs about half as much. Slice flank steak thin against the grain and toss it with a little cornstarch before searing. That coating is the step most people skip, and it is why their beef comes out chewy. The sauce is soy, oyster sauce, garlic, and a touch of brown sugar.
7) Chicken and Chickpea Bowls
This Mediterranean bowl is built entirely from things that hold up all week. Roast chicken and chickpeas with red onion, cumin, and smoked paprika on a single sheet pan. The chickpeas are crispy on day 1 and soften nicely as the week goes on. A spoonful of hummus and some cucumber finish each container.
8) Butternut Squash and Broccoli Curry
Curry is one of the best meal prep dinners there is, because it gets better as it sits. Butternut squash and broccoli simmer in coconut milk with red curry paste until the squash is tender. Portion it over rice and freeze a few containers for later in the month. It keeps for 3 months in the freezer.
9) Herb-Crusted Pork with Wild Rice
Wild rice has an earthy, nutty flavor that feels right in the fall, and it stays chewy all week. Cook a big batch on Sunday and pair it with herb-crusted pork tenderloin, roasted at 425°F (220°C) for 20 minutes. Slice the pork thick so it does not dry out when you reheat it. Roasted green beans go on the side.
10) Meatballs with Cauliflower and Spinach
I bake 3 dozen meatballs on Sunday and use them in different ways all week. Mix ground turkey or beef with Parmesan, garlic, and a milk-soaked panade, roll them, and bake at 400°F (200°C) for 18 minutes. Pack them with roasted cauliflower and sautéed spinach. A little marinara in a separate cup keeps them moist.
11) Chicken Sausage and Green Beans
This sheet pan dinner takes about 25 minutes from start to finish, which makes it my emergency meal prep. Sliced chicken sausage, green beans, and baby potatoes roast together at 425°F (220°C). Toss everything with olive oil, garlic, and Italian seasoning first. A squeeze of lemon right before eating brightens it up.
12) Sausage and Peppers
Italian sausage with peppers and onions is cheap, filling, and surprisingly good reheated. Brown the sausages, then cook the peppers and onions in the drippings until soft and sweet. Pack them over rice or polenta, or in a hoagie roll. It costs about $3 a serving.
13) Turkey Taco Stuffed Peppers
Stuffed peppers come pre-portioned, which is half the battle with meal prep. Fill bell peppers with ground turkey, rice, black beans, tomatoes, and taco seasoning, then top with cheese. Bake at 375°F (190°C) for 30 minutes. They freeze well wrapped individually.
14) White Bean Chicken Chili
Chili is the original meal prep dinner, and this lighter version is the one I make most in the fall. Shredded chicken, white beans, green chiles, and cumin simmer in a broth thickened with a little cream cheese. Portion it into containers and add cilantro and lime when you eat it. It freezes for up to 3 months.
15) Turkey Chili
Turkey chili is a lean, hearty option that keeps me full through a long afternoon. Brown ground turkey with onion, peppers, and plenty of chili powder, then add tomatoes and 2 kinds of beans. Let it simmer for at least 45 minutes so the flavors come together. A big pot makes 8 servings.
16) Lentil Soup
Lentil soup is the cheapest meal prep dinner I make, at well under $1 a serving. Brown lentils, carrots, celery, onion, and tomatoes simmer with cumin until tender, about 25 minutes. It thickens in the fridge, so add a splash of water when you reheat it. A squeeze of lemon makes it taste fresh again.
17) Slow Cooker Shredded Chicken
A batch of shredded chicken on Sunday turns into tacos, salads, grain bowls, and soup by Friday. Cook chicken breasts in the slow cooker with broth, garlic, and salt on low for 4 hours. Shred it with 2 forks and store it in some of the cooking liquid. It keeps for 4 days in the fridge.
18) Roast Beef with Broccoli
Roast beef is a meal prep option that feels a lot fancier than chicken. Roast an eye of round at 450°F (230°C) for 15 minutes, then drop to 325°F (165°C) until it reaches 130°F (54°C). Slice it thin once it is completely cold, which gives you much cleaner slices. Pack it with broccoli and a simple side salad.
19) Glazed Pork with Fried Rice
This is the meal prep version of takeout night. Roast a pork tenderloin with a hoisin and honey glaze, slice it, and pack it over vegetable fried rice. Use cold rice from the day before for the fried rice. It turns out crisp instead of mushy.
20) Pork Carnitas Bowls
Carnitas are slow-cooked pork that gets crisped under the broiler, and they make excellent meal prep. Cook pork shoulder with orange, lime, garlic, and cumin until tender, then shred and broil for 5 minutes. Re-crisp each portion in a hot skillet before eating. Pack with rice, beans, and pickled onions.
21) Tofu Stir-Fry
Tofu is the meal prep protein that improves as it sits in sauce. Press extra-firm tofu for 20 minutes, cube it, and bake at 400°F (200°C) until golden before it goes into the stir-fry. Baking is the step that keeps it from falling apart. Stir-fry it with broccoli, peppers, and a garlic ginger sauce.
22) Spaghetti Squash with Meat Sauce
Spaghetti squash is a lighter meal prep option that still feels like a pasta dinner. Roast the halves cut-side down at 400°F (200°C) for 40 minutes, then scrape out the strands. Pack them with a hearty meat sauce. Store the sauce separately if you want the squash to stay firmer.
23) Baked Salmon with Roasted Cauliflower and Broccoli
Salmon, cauliflower, and broccoli roast together on a single sheet pan, and dinner is done in 25 minutes. Start the vegetables first, since they need about 10 minutes longer than the fish. Season everything with lemon, garlic, and dill. It is one of the easiest meal preps I make.
24) Seared Salmon with Asparagus and Squash
Seared salmon with roasted squash is a colorful meal prep that makes the week feel less repetitive. Sear the salmon skin-side down until crisp, about 4 minutes. Roast delicata or butternut squash alongside the asparagus. A honey mustard drizzle ties it together.
25) Grilled Chicken, Broccolini, and Sweet Potato
Sweet potatoes are the fall meal prep carb I keep coming back to. Cube them and roast at 425°F (220°C) with cinnamon and a little smoked paprika for 25 minutes. Pair them with grilled chicken and charred broccolini. It is sweet, savory, and filling.
26) Meatloaf with Brussels Sprouts
Meatloaf slices are one of the best things to reheat, since they get better after a night in the fridge. Make a turkey or beef meatloaf with a ketchup glaze, then roast Brussels sprouts on the same oven rack. Slice it once it is fully cool. Pack 2 slices with a scoop of sprouts.
27) Roasted Chicken with Vegetables and Green Beans
Roast a whole chicken on Sunday and you have the base for 3 or 4 dinners. Roast it at 425°F (220°C) on a bed of carrots, onions, and potatoes for about 75 minutes. Carve it once it has rested, and save the carcass for broth. Green beans on the side round it out.
28) Pinto Beans and Chile Lime Rice
This vegetarian bowl costs about $1.50 a serving and is surprisingly satisfying. Simmer pinto beans with cumin, garlic, and a little chipotle. Cook the rice with lime zest and chili powder. Top with avocado, salsa, and cotija when you eat it.
29) Beef and Rice Bowls
Ground beef rice bowls are the fastest meal prep I make, ready in about 20 minutes. Brown the beef with garlic, ginger, soy sauce, and a little brown sugar. Pack it over rice with quick-pickled cucumbers and shredded carrots. A drizzle of sriracha mayo is what makes it.
30) Chicken Curry over Yellow Rice
A mild chicken curry is one of the most reliable dinners in my meal prep rotation. Simmer chicken thighs in coconut milk with turmeric, garlic, ginger, and curry powder until tender. Cook the rice with turmeric so it turns golden. It tastes even better on day 3.
31) Sliced Chicken with Honey Roasted Carrots
Honey-roasted carrots are an easy fall side that keep well all week. Roast them at 425°F (220°C) with honey, thyme, and a pinch of salt until caramelized. Pair them with sliced roasted chicken breast and a scoop of rice or quinoa. A simple yogurt sauce goes in a separate cup.
32) Shredded Chicken Salad with Quinoa
Not every meal prep dinner needs to be hot. Shredded chicken, quinoa, chopped vegetables, and a lemon vinaigrette make a hearty salad that holds up for days. Keep the dressing separate until you eat it. A slice of sourdough on the side makes it a full meal.
33) Chicken Stir-Fry
A chicken stir-fry is the meal prep I make when I need lots of vegetables in a hurry. Cut everything the same size so it cooks evenly. Stir-fry over very high heat in small batches, then toss it all in a garlic soy sauce at the end. Pack it over rice or noodles.
