Meal prep is one of the best ways to save time and eat healthier during a busy week. By making larger batches of staples on the weekend, you’ll have homemade ingredients at the ready for quick meals and snacks. Here are some make-ahead recipes to get you started.
Having a batch of cooked grains on hand is a great way to whip up a quick meal. Cook a pot of farro, quinoa, or brown rice and portion it out for the week. Add the grains to salads, stir fries, or eat as a side dish. Cooked whole grains will keep for 3 to 5 days refrigerated.
Soups and stews are ideal for meal prep. A pot of vegetable beef soup, chili, or chicken tortilla soup can feed you for days. Most soups taste even better after the flavors have had time to blend. Soups will keep for 1 week refrigerated or up to 3 months frozen.
Marinated vegetables are a perfect snack or salad topping. Thinly slice bell peppers, cucumbers, radishes, and carrots and toss with a vinegar and herb marinade. The vegetables will soften slightly as they marinate but still retain some crunch. Marinated veggies will keep for 1 to 2 weeks refrigerated.
Having a batch of hummus or bean dip on hand is great for snacking. Cooked chickpeas or cannellini beans blended with tahini and spices make a creamy dip for pita chips, crackers, and fresh veggies. Homemade hummus will keep for 1 to 2 weeks refrigerated.
Grill extra chicken breasts or steak to use in meals through the week. Slice and add the grilled meat to salads, sandwiches, tacos, or rice bowls. Grilled chicken can be refrigerated for 3 to 4 days. Steak will keep for just 3 to 5 days.
Muffins, cookies, or granola are perfect make-ahead treats for breakfast or snacks. Most baked goods will stay fresh for 3 to 5 days stored in an airtight container or ziplock bag. You can also freeze muffins, cookies, and granola for up to 3 months.
A batch of pancakes or waffles can be made ahead and reheated for a quick breakfast. Cook the pancakes or waffles, allow to cool, then stack between pieces of parchment paper. Refrigerate for up to 3 days or freeze for up to 3 months. Reheat in the toaster, microwave, or oven until warmed through.
Having homemade stock in the refrigerator adds lots of flavor to soups, stews, and grains. Simmer vegetable scraps, chicken bones, or beef bones with aromatics like onions, carrots and celery until the stock is rich and flavorful. Homemade stock can be refrigerated for 1 week or frozen for up to 3 months.
Making a batch of burritos or breakfast sandwiches ahead of time is a great way to save time in the mornings. Assemble the burritos or sandwiches, wrap tightly in foil or plastic wrap and refrigerate or freeze. Reheat foil-wrapped burritos in the oven at 350 F until the filling is hot. Microwave frozen breakfast sandwiches for 30 to 60 seconds until the egg is set.
A pot of chili, stew, or bolognese sauce can be portioned out and frozen for up to 3 months. When you’re ready to eat, simply reheat the sauce and serve it over pasta, rice, or with bread to soak it up. Homemade sauce beats jarred sauce any day.