6 Dinners You Can Meal Prep on Sunday
By the time you’ve commuted home from work, dropped your keys, and rifled through the mail, chances are you want to plop down on the couch and stay there for the rest of the night – and we don’t blame you. To avoid getting in the habit of skipping dinner or opting for a snack, carve out a little time on Sunday to meal prep! That way, when the energy to cook a healthy meal is evading you, you’ll have something ready to go waiting for you in the fridge. Here are 6 different dinner recipes you can prep on Sunday and enjoy throughout the week!
1. Meal Prep Southwest Chicken Burrito Bowls
We’re going the meal prep chicken route. Thankfully, these Meal Prep Southwest Chicken Burrito Bowls are pretty easy to make! These are also gluten-free!
- Cook the rice according to directions. Mix in paprika, cumin, cayenne, and pepper when the rice has about 5 minutes left. Set aside.
- Layer each bowl or container with kale, tomatoes, shredded chicken, corn, beans, and rice. Top with optional dressing and enjoy immediately or refrigerate for later!
Original recipe by Jar of Lemons.
2. Zucchini Noodles with Turkey Meatballs
These make-ahead meal prep boxes will make you forget all about pasta. It’s light, healthy and low carb! Zucchini noodles. Spaghetti sauce. And turkey meatballs.
- 2 pounds (3 medium-sized) zucchini, spiralized
- 2 teaspoons salt
- 2 cups marinara sauce, homemade or store-bought
- 1/4 cup freshly grated Parmesan cheese
- 1 1/2 pounds ground turkey
- 1/2 cup Panko
- 1/4 cup freshly grated Parmesan cheese
- 2 large egg yolks
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried parsley
- 1/4 teaspoon garlic powder
- 1/4 teaspoon crushed red pepper flakes
- Kosher salt and freshly ground black pepper, to taste
- Preheat oven to 400 degrees F. Lightly oil a 9×13 baking dish or coat with nonstick spray.
- In a large bowl, combine ground turkey, Panko, Parmesan, egg yolks, oregano, basil, parsley, garlic powder and red pepper flakes; season with salt and pepper, to taste. Using a wooden spoon or clean hands, stir until well combined. Roll the mixture into 1 1/2-to-2-inch meatballs, forming about 24 meatballs.
- Place meatballs onto the prepared baking dish and bake for 18-20 minutes, or until all sides are browned and meatballs are cooked through; set aside.
- Place zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes.
- In a large pot of boiling water, cook zucchini for 30 seconds to 1 minute; drain well.
- Divide zucchini into meal prep containers. Top with meatballs, marinara sauce and Parmesan.
Original recipe by Damn Delicious.
3. Meal Prep Chicken Shawarma and Sweet Potato Fry Bowls
These are totally my kind of weekday lunch or dinner. They have texture, layers of flavor, and SO much color.
- 2 pounds boneless skinless chicken breasts, cut into bite size chunks
- 1 tablespoon honey
- 2 teaspoons paprika
- 2 teaspoons cumin
- 2 teaspoons kosher salt and pepper
- juice of 2 lemons
- 4 cloves garlic, minced or grated
- pinch of crushed red pepper flakes
- 5 tablespoons olive oil
- 2 sweet potatoes, cut into matchsticks
- 1 bunch asparagus, ends trimmed
- 4 cups cooked couscous or quinoa
- 1/2 cup pitted kalamata olives and oil packed sun-dried tomatoes, oil drained
- crumbled goat cheese, shredded lettuce, avocado, sliced cucumbers, pickled red onions, pine nuts, lemons, mint, and or cilantro, for serving
GARLIC TAHINI YOGURT INGREDIENTS:
- In a large gallon size zip-top bag, combine the chicken, honey, paprika, cumin, salt, pepper, lemon juice, garlic, crushed red pepper flakes, and 2 tablespoons olive oil, toss to combine. Seal and chill for 30 minutes or up to 12 hours.
- Preheat the oven to 425 degrees F.
- Place the sweet potatoes on a large baking sheet and toss with 2 tablespoons olive oil, salt and pepper. Transfer to the oven and cook for 15-20 minutes, then flip and bake for 15-20 minutes more.
- Place the asparagus on a baking sheet and toss with the remaining 1 tablespoon olive oil, kosher salt and pepper. Transfer to the oven and roast for 10-15 minutes.
- Place the marinated chicken on a large baking sheet and spread in an even layer. Transfer to the oven and roast for 15-20 minutes or until the chicken is cooked through.
- Divide the couscous among 4-6 storage containers and arrange the chicken, sweet potatoes, asparagus, olives, and sun-dried tomatoes on top. Alternately, you can store the couscous, chicken, and veggies in separate containers and assemble when ready. Food will keep in the fridge for up to 1 week.
- Before serving, warm each bowl if desired and top with garlic yogurt (see below) and your desired toppings.
GARLIC TAHINI YOGURT INSTRUCTIONS:
Combine all ingredients in a small bowl. Taste and adjust seasonings to your liking. Keep stored in the fridge for up to 1 week.
Original recipe by Halfbaked Harvest.
4. Honey Sriracha Glazed Meatballs
These Honey Sriracha Glazed Meatballs are sweet, spicy and full of so much flavor! They also take less than 30 minutes to make and are perfect for weekly meal prep!
- 2 lb. lean ground turkey
- 1 cup whole wheat panko breadcrumbs
- 2 eggs
- ¼ cup green onions, chopped
- ½ tsp. garlic powder
- ½ tsp. salt
- ½ tsp. black pepper
- ¼ cup Sriracha
- 3 Tbsp reduced-sodium soy sauce
- 3 Tbsp rice vinegar
- 3 Tbsp honey
- 1 Tbsp grated fresh ginger
- 3 cloves garlic, minced
- ½ tsp. toasted sesame oil
- Preheat oven to 375 degrees F.
- In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1½-inch balls (you'll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
- Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
- While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
- Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!
Original recipe by Eat Yourself Skinny.
5. Teriyaki Chicken Stir Fry Meal Prep Lunch Boxes
Tasty Teriyaki Chicken Stir Fry Meal Prep Lunch Boxes are the easiest way to make sure you are ready for the work week ahead. Served with brown rice and grilled vegetables, it’s a balanced meal!
CHICKEN TERIYAKI INGREDIENTS:
- 500 grams or 1 pound Chicken Thighs, cut into 1 inch pieces (skinless, boneless)
- 1 teaspoon Garlic Paste
- 1 tablespoon Oil
- 1/2 cup Soy sauce
- 3 Garlic Cloves (chopped)
- 1 inch Ginger piece (chopped)
- 1/4 cup Honey
- 2 tablespoons Vinegar
- 1 teaspoon Chilli Flakes
- 1 1/2 tablespoons Cornstarch
ROASTED VEGETABLES AND RICE INGREDIENTS:
- Preheat oven to 220C/425F. Toss the vegetables in olive oil, salt and pepper and place them on a baking tray. Roast for 20 minutes.
- To make the teriyaki chicken, marinate the chicken in garlic paste for 15 minutes.
- Add oil to a non stick pan, and add the chicken pieces to it. Cook the chicken pieces for 8-10 minutes.
- While the chicken is cooking, stir together soy sauce, chopped ginger garlic, honey, vinegar, chilli flakes, cornstarch and 1 1/2 cups water in a bowl.
- Add the sauce to the pan and bring it to a quick boil while stirring continuously. Once the sauce starts thickening up, lower the flame and simmer for 2-3 minutes. Switch off the flame and set aside to cool slightly.
- Let everything come to room temperature before assembling the meal prep boxes. To assemble, divide the rice, roast vegetables and teriyaki chicken in each box. Sprinkle with sesame seeds, shut the lid and refrigerate. You can store these for up to 5 days.
Original recipe by My Food Story.
6. Meal Prep Idea: Vegan Sweet Potato Buddha Bowl with Orange Sesame Almond Butter Dressing
Imagine enjoying this for lunch: a big healthy buddha bowl with a slightly sweet mango coconut brown rice, sesame roasted sweet potatoes & broccoli, and topped off with an orange sesame almond butter dressing.
ROASTED VEGGIES INGREDIENTS:
- 1 large head of broccoli, cut into florets
- 2 medium to large sweet potatoes, diced into small cubes
- 2 cloves of garlic, minced
- 1 tablespoon toasted sesame oil (or olive oil)
- Salt and pepper
MANGO COCONUT RICE INGREDIENTS:
- 2 teaspoons unrefined coconut oil
- 1 cup unsweetened coconut milk or almond coconut milk (from the carton)
- 1 cup water
- 1 cup uncooked brown rice
- 1 large ripe mango, diced
ALMOND BUTTER DRESSING INGREDIENTS:
- To make the brown rice: Place a medium pot over medium high heat and add in coconut oil and brown rice. Toast rice with the coconut oil for 5 minutes; stirring frequently to toast the rice and infused the coconut oil flavor in. After 5 minutes add in water and coconut milk and bring mixture to a boil, then cover, reduce heat to low and simmer for 45 minutes. After 45 minutes, remove heat, stir with a fork and fluff rice, then recover and let stand for 10 more minutes. Once done, stir in mango and season with a little bit of salt.
- While the rice is cooking, preheat oven to 375 degrees F. Line a large baking sheet with parchment paper OR generously grease with olive oil. Set aside.
- Place diced sweet potatoes in a bowl and microwave for 3-4 minutes to help pre-cook them.
- Place broccoli florets, sweet potato cubes minced garlic on baking sheet. Drizzle sesame oil over the top of the veggies and toss to combine. Bake for 20-30 minutes or until sweet potatoes are tender, stirring veggies & potatoes halfway through.
- While the veggies roast: make the dressing by whisking together almond butter, orange juice, maple syrup, apple cider vinegar and sesame oil. Taste and adjust as you see fit.
- To assemble the bowls or do meal prep: Add about 3/4 cup of rice to each bowl/container then top with roasted veggies (distribute evenly) and about 1 1/2 tablespoons of the dressing. Top with green onions, cilantro and toasted sesame seeds, if desired. Serves 4.
Original recipe by Ambitious Kitchen.
Original article by The EveryGirl.