15 Easy Meal Prep Ideas for the New Year

Starting a new year can feel like a fresh start, and meal prepping is one of the easiest ways to set yourself up for success. Whether you’re juggling a packed schedule or just want to eat better, having ready-to-go meals takes the stress out of deciding what to eat. This list is packed with simple, flavorful ideas that are easy to make and even easier to enjoy. Each recipe is designed to keep you energized and save time, so you can focus on what really matters.

Chicken Fajita Bowls

Savor the vibrant flavors of Chicken Fajita Bowls, a meal prep favorite that combines tender chicken, colorful bell peppers, and hearty black beans. To prepare, sauté 1 pound of thinly sliced chicken breasts with 2 sliced bell peppers and 1 sliced onion, seasoning with 2 tablespoons of fajita seasoning until fully cooked. Serve over 1 cup of cooked rice and top with 1 can (15 ounces) of black beans, rinsed and drained. Customize with salsa, cheese, or avocado as desired. This dish is perfect for batch cooking and provides a balanced meal for busy days.

Veggie Quiche

Enjoy a slice of Veggie Quiche, a versatile dish that’s ideal for meal prepping and can be enjoyed for breakfast, lunch, or dinner. Line a pie dish with a pre-made pie crust. In a bowl, whisk together 4 eggs, 1 cup of milk, and seasonings to taste. Add 1 cup of assorted chopped veggies (such as spinach, onion, and tomato) and 1 cup of shredded cheese. Pour the mixture into the pie crust and bake at 375°F (190°C) for 35-40 minutes until golden brown. Once cooled, slice and store in the fridge or freezer for a quick, nutritious meal option.

Turkey Chili

Warm up with a hearty bowl of Turkey Chili, a protein-packed meal that’s easy to prepare and perfect for meal prep. In a large pot, brown 1 pound of ground turkey with 1 diced onion and 3 minced garlic cloves over medium heat. Add 1 can (15 ounces) of black beans (rinsed and drained), 1 can (14.5 ounces) of diced tomatoes, 1 cup of frozen corn, 2 tablespoons of chili powder, and 1 teaspoon of cumin. Pour in 1-2 cups of water or stock to reach desired consistency, season with salt and pepper, and let simmer for 20-30 minutes. This dish stores well and tastes even better the next day, making it a convenient option for busy weeks.

Chicken and Vegetable Soup

Soothe your soul with a comforting bowl of Chicken and Vegetable Soup, a nutritious meal that’s simple to prepare and ideal for meal prepping. In a soup pot, combine 1 pound of boneless, skinless chicken breasts, 1 diced onion, 3 sliced carrots, 3 sliced celery stalks, 1 can (14.5 ounces) of diced tomatoes, and 6 cups of chicken broth. Season with salt, pepper, and garlic powder to taste. Bring to a boil, then reduce heat and simmer for 30 minutes until the chicken is cooked through. Remove the chicken, shred it, and return it to the pot along with 2 cups of frozen mixed vegetables. Heat through, adjust seasoning if necessary, and enjoy a wholesome meal that’s easy to reheat throughout the week.

Vegetarian Chili Mac

Indulge in Vegetarian Chili Mac, a comforting and meatless meal that’s perfect for meal prepping and sure to satisfy your taste buds. In a large pot, sauté 1 diced onion and 3 minced garlic cloves over medium heat until translucent. Add 1 can (15 ounces) of black beans (rinsed and drained), 1 can (14.5 ounces) of diced tomatoes, 1 cup of frozen corn, 2 tablespoons of chili powder, and 1 teaspoon of cumin. Pour in 1½ cups of vegetable broth and bring to a simmer. Stir in 8 ounces of cooked elbow macaroni and let the mixture thicken for 15-20 minutes. This dish combines the heartiness of chili with the comfort of macaroni, making it a delightful meal prep option.

One-Pot Lentil and Vegetable Soup

Savor the simplicity of One-Pot Lentil and Vegetable Soup, a hearty and nutritious meal that’s perfect for meal prepping and requires minimal cleanup. In a large pot, sauté 1 diced onion, 2 diced carrots, and 2 diced celery stalks until softened. Add 1 cup of dried lentils, 1 can (14.5 ounces) of diced tomatoes, and 6 cups of vegetable broth. Season with 1 teaspoon of thyme, 1 teaspoon of cumin, and salt and pepper to taste. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender. This soup is not only filling but also stores well, making it an excellent choice for meal prep.

Greek-Inspired Grain Bowls

Indulge in Greek-Inspired Grain Bowls, a fresh and customizable dish that’s perfect for meal prep. Begin by cooking 2 cups of quinoa or bulgur wheat as your base. Top with 1 cup of chopped cucumbers, 1 cup of cherry tomatoes, ½ cup of crumbled feta, and ½ cup of Kalamata olives. Add 1 grilled chicken breast or chickpeas for protein, and drizzle with tzatziki sauce or olive oil. This Mediterranean-inspired bowl is refreshing and balanced, offering an easy way to eat healthily.

Baked Salmon with Asparagus

Baked Salmon with Asparagus is a simple, elegant dish that’s ideal for meal prepping. Place 4 salmon fillets and 1 pound of trimmed asparagus on a baking sheet lined with parchment paper. Drizzle with olive oil, sprinkle with salt, pepper, and 1 teaspoon of garlic powder, and bake at 400°F (200°C) for 15-20 minutes. Add a squeeze of lemon over the top for freshness. The dish is packed with omega-3s and vitamins, making it a nutritious and delicious option.

Caprese Pasta Salad

Caprese Pasta Salad is a light, flavorful option for your weekly meal prep. Cook 2 cups of pasta (like rotini or bowties) and cool completely. Toss with 1 cup of halved cherry tomatoes, ½ cup of mozzarella balls, and ¼ cup of chopped fresh basil. Dress with 2 tablespoons of olive oil and 1 tablespoon of balsamic vinegar. It’s a versatile dish that tastes even better as the flavors meld together.

Teriyaki Chicken Stir-Fry

Teriyaki Chicken Stir-Fry offers a vibrant and delicious option for quick lunches or dinners. Stir-fry 1 pound of diced chicken breast with 2 cups of mixed vegetables (like broccoli, carrots, and bell peppers) in 2 tablespoons of oil until cooked. Add ¼ cup of teriyaki sauce and stir to coat. Serve over 2 cups of cooked rice or noodles. This dish is both savory and satisfying, making it a meal-prep favorite.

Sweet Potato and Black Bean Burritos

Sweet Potato and Black Bean Burritos are a plant-based meal prep winner. Roast 2 cups of diced sweet potatoes with 1 teaspoon of chili powder and cumin. In a bowl, mix the roasted potatoes with 1 cup of black beans and ½ cup of shredded cheese. Spoon the mixture onto large tortillas, wrap tightly, and store in the fridge or freezer. They’re perfect for grab-and-go meals or easy lunches.

Lemon Garlic Shrimp with Rice

Lemon Garlic Shrimp with Rice is a zesty, protein-rich dish for any meal prep plan. Sauté 1 pound of shrimp with 3 minced garlic cloves in 2 tablespoons of butter or olive oil. Add the juice of 1 lemon and season with salt, pepper, and parsley. Serve over 2 cups of cooked rice with a side of steamed vegetables. The citrusy flavor makes this dish refreshing and satisfying.

Taco Salad Bowls

Taco Salad Bowls are a fun and customizable way to enjoy Tex-Mex flavors during the week. Assemble bowls with 2 cups of chopped lettuce, 1 cup of seasoned ground beef or beans, ½ cup of shredded cheese, and ½ cup of salsa. Add ¼ cup of sour cream or guacamole on top. Serve with tortilla chips or rice for a heartier option. This dish brings all the fun of tacos without the mess.

Egg Roll in a Bowl

Egg Roll in a Bowl is a low-carb, quick-prep meal that’s bursting with flavor. Cook 1 pound of ground pork or turkey with 2 cups of coleslaw mix in a large skillet. Add 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 1 teaspoon of ginger. Sauté until the vegetables are tender and the flavors combine. This dish replicates the taste of egg rolls without the wrapper.

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats make a perfect breakfast meal prep option. Mix 1 cup of oats, 1 cup of milk, and 1 tablespoon of peanut butter in jars or bowls. Top with 1 sliced banana and a drizzle of honey. Let it sit overnight in the fridge for a creamy, ready-to-eat meal. This dish is both nutritious and convenient.

This article originally appeared on RetailShout.

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