Table of contents for Meal Prep in Meal Prep

We may have the best intentions to cook nutritious, homemade dinners every night, but the reality of routinely making meals from scratch is challenging. Time pressures from work, family, and life in general can conspire to make meal prep seem an impossible task—or at least one that’s not exactly enjoyable. The premise of meal prep is simple. It’s arranged around four core proteins that are mainstream faves—chicken, salmon, beef, and meat-free, where tofu, eggs, pulses, and legumes are the stars. Each recipe then spins off into four simple, quickly prepared variations: By mastering one recipe, you instantly have four others in your repertoire, so you can mix things up a little. The idea is that you cook a base recipe, portion, and refrigerate (or freeze) it, then use this prepped…

Vinegars & Oils Whether you have two or 10 different oils and vinegars in your pantry, they add flavor to your cooking. Spices & Seasonings Add spices and spice mixes to breathe life into savory and sweet recipes, for flavor, color, and complexity. Grains, Noodles & Pasta Wheat and egg pastas are available in myriad shapes. Rices can be bought in ready-cooked pouches. Dried beans, lentils, quinoa, and barley are protein-rich. Canned Foods Must-haves are canned tomatoes, beans, lentils, and coconut milk and cream, all of which will form the base for so many dishes. Nuts & Seeds Nutrient-dense, these are great for adding texture as well as flavor. Freeze in bags for long-term storage. Pantry Storage Have a good pantry maintenance system in place to avoid waste; clean out…

Classic Pesto PREP TIME 10 MINUTES MAKES 1½ CUPS Blend or process 2 cups firmly packed fresh basil leaves + ½ cup finely grated Parmesan + ¼ cup toasted pine nuts + 1 small clove crushed garlic + ¾ cup extra-virgin olive oil until smooth. Japanese Dressing PREP TIME 10 MINUTES MAKES 1 CUP Combine 2-in piece fresh ginger, finely grated + ¼ cup extra-virgin olive oil + 2 tbsp lime juice + ¼ cup mirin + ¼ cup soy sauce + 1 tbsp brown sugar + 1 finely chopped fresh small red chili in a screw-top jar. Rockin’ Guacamole PREP TIME 10 MINUTES MAKES 2 CUPS Mash 2 medium avocados in a bowl. Stir in 1 finely chopped small fresh long red chili + 1 crushed small garlic clove…

BURRITO BEANS Combine a 16 oz can drained, rinsed four-bean mix + 2 tbsp chopped chipotle in adobo sauce + 1½-oz envelope burrito seasoning mix + ¾ cup chopped drained roasted red peppers. PREP & TIME 15 MINUTES MAKES 4 PORTIONS MEAL 1 Simple Burrito Bowl Line a bowl with 1 jumbo tortilla. Add 1 portion Burrito Beans (recipe above) + 1 cup baby spinach + ¼ sliced small red onion + 2 tbsp fresh cilantro leaves. MEAL 2 Scrambled Burrito Bowl Heat 2 tsp olive oil in a pan over medium heat. Cook 1 egg whisked with 2 tbsp sour cream until scrambled. Line a bowl with 1 jumbo tortilla. Add 1 portion Burrito Beans (recipe above) + 1 cup baby spinach + 2 tbsp fresh cilantro leaves + egg.…

PREP & COOK TIME 35 MINUTES MAKES 4 PORTIONS TANDOORI CHICKEN ¼ cup tandoori paste½ cup plain yogurt8 boneless, skinless chicken thighs, trimmed15½-oz can chickpea, drained and rinsed½ large red onion, cut into wedges1 small cauliflower, cut into wedges, leaves attached1½ tbsp extra-virgin olive oil¾ cup cherry tomatoes¼ cup kale leaves ASSEMBLY INGREDIENTS ¾ cup plain yogurt¼ cup mango chutney8 baby cucumbers½ large red onion1 cup cherry tomatoes¼ cup kale leaves2 tbsp extra-virgin olive oil Lime wedges, to serve1½ tbsp tandoori paste4 oz microwave brown rice2 naan breads MEAL PREP TANDOORI CHICKEN Preheat the oven to 425°F. Combine tandoori paste + yogurt + chicken. Place chickpeas + onion in a parchment paper–lined roasting pan. Top with chicken + cauliflower wedges coated with the oil. Bake for 15 minutes. Add tomatoes…

PREP & COOK TIME 15 MINUTES MAKES 4 PORTIONS CHILI-GLAZED SALMON Olive oil cooking spray2 tbsp pure maple syrup2 tbsp gochujang (Korean fermented chili paste)4 x 6½-oz boneless salmon fillets, skin on KIMCHI CORN 4 tbsp butter, softened1½ tbsp kimchi, drained (1 tbsp liquid reserved), chopped finely3 trimmed corn cobs ASSEMBLY INGREDIENTS 3 small zucchini¼ cup kimchi, drained8 radishes, shaved3 regular wholegrain tortillas½ cup Greek yogurt15½-oz can red kidney beans, drained (¼ cup liquid reserved), rinsed¼ cup fresh cilantro leaves 1 tsp gochujang (Korean fermented chili paste) 1 large egg, hard-boiled Lime wedges, to serve MEAL PREP CHILI-GLAZED SALMON Preheat the oven to broil. Line two oven trays with foil; spray with oil. Combine maple syrup + gochujang; season with salt + pepper. Reserve a third of the mixture. Rub salmon…

PREP & COOK TIME 20 MINUTES MAKES 4 PORTIONS SMOKY BARBECUE STEAK 1 tbsp extra-virgin olive oil¼ cup barbecue sauce1½ tsp smoked paprika4 x 8-oz porterhouse steaks, trimmed, at room temperature BRAISED PEPPERS 1 tbsp extra-virgin olive oil1 tsp smoked paprika3 medium bell peppers, cut into eighths2 cloves garlic, crushed2 tsp red wine vinegar ASSEMBLY INGREDIENTS 1 bunch fresh cilantro¾ cup Greek yogurt2 wholegrain tortillas, warmed2 medium avocados¾ tsp smoked paprika15½-oz can black beans, drained (¼ cup liquid reserved) and rinsed1 3-oz bag sweet potato chips 2 tsp lime juice Lime slices, to serve MEAL PREP SMOKY BARBECUE STEAK Heat oil in a large heavy-based pan over high heat. Combine barbecue sauce + paprika; reserve 1 tbsp of barbecue sauce mixture. Rub steaks with remaining mixture; season with salt + pepper.…

PREP & COOK TIME 55 MINUTES MAKES 4 PORTIONS TEXAN BEEF MEATLOAF 2 lb ground beef15½-oz can red kidney beans, drained, rinsed1-oz packet taco seasoning mix¾ cup taco sauce½ cup finely chopped fresh cilantro leaves and stems2 large eggs SWEET POTATO WEDGES & ROAST TOMATOES 2 small sweet potatoes, cut into wedges2 tbsp extra-virgin olive oil6½ oz cherry tomatoes ASSEMBLY INGREDIENTS ½ medium avocado3 cups baby spinach and arugula salad mix2 tbsp extra-virgin olive oil1 medium lemon, juiced 2 taco shells, warmed ½ cup grated Pepper Jack cheese ¹∕³ cup cherry tomatoes 1 tbsp sour cream ¼ cup fresh cilantro leaves 1 large egg ¹∕³ cup taco sauce 1 medium red bell pepper, halved and seeded MEAL PREP TEXAN BEEF MEATLOAF Preheat the oven to 350°F. Mix together ground beef + beans +…

PREP & COOK TIME 20 MINUTES MAKES 4 PORTIONS TOSTADA BOWL & CHIPS 2 jumbo tortillas Extra-virgin olive oil MEXICAN BEANS 3 tsp taco seasoning3 x 15½-oz cans mixed beans, drained and rinsed12 oz arrabbiata pasta sauce ASSEMBLY INGREDIENTS 2 cups mixed salad leaves1½ small avocados1 buffalo mozzarella, torn½ cup fresh cilantro leaves1 tbsp extra-virgin olive oil1 tsp taco seasoning¾ cup Greek yogurt3 tsp tahini2 large eggs1 jumbo tortilla MEAL PREP TOSTADA BOWL & CHIPS Preheat the oven to 350°F. Cut an 3¼-in wedge from 1 tortilla. Brush tortilla and wedge on both sides with oil. Wrap tortilla around exterior of an ovenproof 6½-in bowl, domed-side up; slightly overlap cut edges to form the shape of the bowl. Bake for 6 minutes. Carefully transfer tortilla only, domed-side up, to a…

For the time it takes to prepare a single dinner for four, it takes relatively little extra time in the kitchen to bulk-cook and whip up two, three, or even four different dinners, then portion these into containers to make into convenient and delicious meals to have on hand for the week. Every ingredient you need for the spin-off dishes are listed within the structure of each main recipe, so you can see at a glance all that you’ll need to meal prep. You might find you prefer one spin-off over another, and the great thing about this mix-and-match approach is that it’s flexible and provides homemade, interesting, and healthy meals for your entire week.…

1 Fill the freezer with family meals to reheat during the week and beyond. By bulk-cooking three or four recipes, you’ll have a variety of meals for a few weeks. Note that freezable meals in this book will keep for 2–6 months in the freezer (see our Fridge & Freezer Guide on page 9 for more information on freezing times). 2 Precook individual meals for reheating, a handy approach if members of your household come home at different times each night. Freezing smaller portions means quicker reheating. 3 Bulk-prepare specific ingredients to cut down on weeknight cooking times. Chop, slice, or marinate fresh produce, so components of a recipe are ready to go. For example, prepare (peel, cut, etc.) dry firm vegetables that don’t discolor, such as cauliflower, broccoli, or carrots, up to…

Food Safety The biggest concern with a packed meal is food safety. If it’s not stored properly for the few hours before you eat it, bacteria can grow. Meat and dairy products are particularly prone. Other high-risk foods include fish, poultry, eggs and anything packaged in a jar or can, which can become high risk once opened. This is especially the case concerning children, as little ones can be more susceptible to food poisoning. Keeping foods cool is the key to food safety. If you don’t have a portable bag that can be chilled, consider throwing a frozen ice pack in with your meal to keep food as cool as possible. Freezing a plastic bottle of water or juice will perform the same function and makes for a refreshingly chilled…

Combine 2 cups preferred milk + 1 cup rolled oats + ½ cup pure apple juice + ¹∕³ cup each pepitas (pumpkin seeds) and sunflower seeds + ¼ cup flaxseeds + 1 tbsp each chia seeds and pure maple syrup. Cover; refrigerate overnight. Serve with fruit (see variations, below). PREP & TIME 15 MINUTES (+ REFRIGERATION) MAKES 4 PORTIONS MEAL 1 All-American Oats Cut ½ small red apple into julienne; combine with 1 tsp lemon juice. Serve 1 portion oats (recipe, above) with apple mixture + 1 tbsp dried unsweetened cranberries + ¼ cup cherries + ½ small banana. TIP Overnight oats can be refrigerated for up to 4 days. MEAL 2 Tropical Oats Serve 1 portion oats (recipe above) with ¼ small chopped papaya + ¼ cup sliced pineapple +…

PREP & COOK TIME 45 MINUTES MAKES 4 PORTIONS LEMON DRESSING ½ cup extra-virgin olive oil2 tbsp ras el hanout1 tbsp finely grated lemon rind¹∕³ cup lemon juice MOROCCAN CHICKEN & ROASTED VEGETABLES 4 skinless chicken breasts, flattened slightly16 oz mini sweet peppers, halved2 medium red onions, cut into thin wedges, 1 wedge reserved2 medium zucchini, cut into ¾-in pieces1 cup pitted green Italian olives, drained CHICKPEA CROUTONS 15.5-oz can chickpeas, drained, rinsed, and patted dry3 tsp harissa paste2 tsp extra-virgin olive oil ASSEMBLY INGREDIENTS 8 oz microwave brown rice and quinoa, heated8 oz feta in oil, crumbled1½ cups mixed salad leaves1 tbsp harissa paste1 tsp ras el hanout1 cup tomato sauce¼ cup Greek yogurt MEAL PREP LEMON DRESSING Combine oil + ras el hanout + lemon rind + lemon juice…

PREP & COOK TIME 35 MINUTES MAKES 4 PORTIONS DRESSING 2 lemons½ cup extra-virgin olive oil2 tbsp wholegrain mustard GRILLED MUSTARD-LEMON CHICKEN & SWEET POTATO 1 tbsp fennel seeds, crushed4 chicken breasts3 small sweet potatoes FENNEL SLAW 1 baby fennel bulb, fronds reserved1½ cups Brussels sprouts ASSEMBLY INGREDIENTS 2 cups mixed cherry tomatoes, halved2 tbsp extra-virgin olive oil1 baby fennel bulb, shaved, fronds reserved1 cup Brussels sprouts, shaved ¼ tsp fennel seeds, crushed 10 oz frozen cauliflower rice 1 cup baby arugula ¹∕³ cup pesto Lemon wedges, to serve 1 small sweet potato MEAL PREP DRESSING Finely grate 1 tbsp lemon rind and squeeze ¼ cup juice from lemons; combine with oil + mustard in a screw-top jar. Season with salt + pepper. GRILLED MUSTARD-LEMON CHICKEN & SWEET POTATO Rub fennel seeds…

PREP & COOK TIME 35 MINUTES MAKES 4 PORTIONS LIME CORN 4 corn cobs, husks and silks removed2 tbsp extra-virgin olive oil2 tsp finely grated lime rind PICO DE GALLO 2 medium tomatoes, chopped finely1 small red onion, chopped finely¹∕³ cup finely chopped fresh cilantro1 tbsp lime juice CHIPOTLE SALMON 4 x 6½-oz skinless boneless salmon fillets1 tsp chipotle Tabasco sauce2 tbsp extra-virgin olive oil ASSEMBLY INGREDIENTS ¹∕³ cup fresh cilantro leaves Lime wedges or slices, to serve8 oz mini sweet peppers, halved1 tsp chipotle Tabasco sauce 2 wholegrain tortillas, warmed 1 tbsp extra-virgin olive oil 3 large eggs, lightly beaten 4 oz microwave brown and wild rice, heated MEAL PREP LIME CORN Grill corn on a hot grill pan, turning, over high heat for 20 minutes until charred evenly. Combine oil +…

PREP & COOK TIME 10 MINUTES (+ REFRIGERATION) MAKES 4 PORTIONS BULGOGI BEEF & NOODLES ¹∕³ cup soy sauce2 tsp sugar1 clove garlic, crushed1 tsp finely grated fresh ginger4 scallions, chopped finely2 tbsp olive oil½ tsp sesame oil1 lb piece beef tenderloin, sliced very thinly2 x 3-oz bags dried sweet potato noodles ASSEMBLY INGREDIENTS 4 gem lettuce leaves1 small red bell pepper, sliced thinly4 scallions, sliced thinly1 tbsp olive oil 1½ cups kimchi 3 baby bok choy, quartered lengthways 8 oz mixed mushrooms, sliced 1 cup beef stock MEAL PREP BULGOGI BEEF & NOODLES Combine soy sauce + sugar + garlic + ginger + scallions + oils. Add ¼ cup marinade to beef and toss to coat (reserve remaining dressing for meals). Refrigerate beef for 20 minutes to marinate. Drain; discard marinade.…

PREP & COOK TIME 15 MINUTES MAKES 4 PORTIONS STICKY GLAZED TOFU & PEPPERS 1 lb firm tofu, cut into¾-in-thick slices¹∕³ cup kecap manis or sweet soy sauce2 tbsp olive oil16 oz mini sweet bell peppers, halved CHILI-LIME BROCCOLINI 1½ tbsp olive oil2 bunches broccolini, trimmed1 fresh long green chili, finely chopped1 clove garlic, finely chopped1 tsp finely grated lime rind1½ tbsp lime juice ASSEMBLY INGREDIENTS 8 oz microwave brown and wild rice, heated4 scallions, shredded Lime slices or wedges, to serve1 cup frozen shelled edamame, boiled, steamed, or microwaved1 tsp olive oil8 oz cherry tomatoes, halved2 tbsp hoisin sauce1 brioche roll MEAL PREP STICKY GLAZED TOFU & PEPPERS Combine tofu + kecap manis. Heat oil in a large nonstick pan over medium heat. Cook drained tofu (reserving kecap manis) for…

PREP & COOK TIME 40 MINUTES MAKES 4 PORTIONS CHICKPEA MEATBALLS ¼ cup extra-virgin olive oil1 medium onion, chopped8 oz tempeh15½-oz can chickpeas, drained and rinsed2 tbsp chopped fresh basil leaves¼ cup freshly grated Parmesan1 large egg CACCIATORE SAUCE 1 tbsp extra-virgin olive oil16 oz button mushrooms, sliced2 cloves garlic, crushed½ cup seeded Sicilian olives2 x 12½-oz cans diced tomatoes with Italian herbs ASSEMBLY INGREDIENTS 4 oz penne, cooked and drained¼ cup freshly grated Parmesan Fresh basil leaves, to serve2 cups loosely packed shredded curly kale1 tsp extra-virgin olive oil1 long bread roll1 cup grated mozzarella12 oz butternut pumpkin spirals MEAL PREP CHICKPEA MEATBALLS Heat 2 tbsp oil in a frying pan over medium heat. Cook onion, stirring, for 4 minutes until soft. Process onion + tempeh + chickpeas + basil…

Sauces & Condiments Chili sauces, miso (white and red), red curry paste, tahini, soy sauces, spice pastes, and mustards are the basis for marinades and curries. Pickles & Preserves Ingredients cured in salt, brine, vinegar, and oil—such as black and green olives, capers, kimchi, sauerkraut, and preserved lemons—add both flavor and textural interest. Citrus Lemons, limes, oranges, and mandarins can all be used for their rind, flesh, and juice to add freshness. Kaffir lime leaves give a fragrant touch. Vegetables Celery, fennel, carrots, chilli peppers and alliums, such as leeks, are the ideal flavor-base for casseroles and stews. Herbs & Aromatics Buy ginger, lemongrass, and woody herbs like rosemary and thyme for longevity. Fridge Storage Proper fridge management helps your food last longer. The general rules are: Keep dairy products…

This chart will help you determine how long you can store prepped meals in the fridge and freezer. Your fridge temperature should be at 40°F or below and the temperature of your freezer 5°F. Always store raw food and cooked food separately, in clean airtight containers. Meat, poultry, fish, and even rice must be refrigerated as soon as possible after cooking. This is especially important for casserole-type dishes; let them stand for no longer than 1 hour to cool before transferring to the fridge or freezer. It is better to decant large quantities to smaller containers for rapid cooling. Items to be thawed must be thawed in the fridge, not left out on the counter. It is equally important when reheating food that it is reheated sufficiently and consumed immediately.…

PREP & COOK TIME 25 MINUTES MAKES 4 PORTIONS SATAY “POPCORN” CHICKEN 2 chicken breasts, cut into¾-in pieces¼ cup satay sauce1½ cups roasted salted peanuts, chopped finely PIMPED SLAW 2 tsp lime juice½ tsp sugar1½ cups rainbow coleslaw½ cup Thai basil leaves1½ cups roasted salted peanuts, chopped finely ASSEMBLY INGREDIENTS ¹∕³ cup mayonnaise3 tsp Sriracha Lime wedges, to serve8 oz microwave brown rice, heated2 sheets nori, halved crossways ½ cup Thai basil leaves 1½ tbsp vegetable oil1 small sweet potato, spiralized or julienned 1½ cups rainbow coleslaw ¹∕³ cup roasted salted peanuts, chopped finely MEAL PREP SATAY “POPCORN” CHICKEN Preheat the oven to 400°F. Line a large oven tray with parchment paper. Combine chicken + satay sauce; season with salt + pepper. Press peanuts onto chicken to coat evenly. Bake on lined tray…

PREP & COOK TIME 30 MINUTES MAKES 4 PORTIONS CHIPOTLE CHICKEN & SOUR CREAM POTATOES 4 chicken breasts16 oz jar black bean and chipotle salsa or similar1 tbsp extra-virgin olive oil1 lb baby potatoes, quartered½ cup sour cream CHIPOTLE BEANS 1 tbsp extra-virgin olive oil1 large red onion, cut into thin wedges2 x 16-oz cans mixed beans, drained and rinsed ASSEMBLY INGREDIENTS ½ small Boston lettuce Lime wedges, to serve2 flatbreads¹∕³ cup fresh cilantro leaves1 cup grated Cheddar2 tbsp sour cream1 tsp extra-virgin olive oil 1 small avocado1 tbsp lime juice1 trimmed corn cob, cooked and cut into 4 pieces MEAL PREP CHIPOTLE CHICKEN & SOUR CREAM POTATOES Preheat the oven to 400°F. Place chicken on a parchment paper–lined oven tray; brush with ½ cup chipotle salsa (reserve remaining for chipotle beans)…

PREP & COOK TIME 30 MINUTES MAKES 4 PORTIONS THAI FISH CAKES & LIME DRESSING 1½ lbs skinless firm white fish fillets, cut into pieces1 tbsp Thai red curry paste2 tbsp fish sauce4 kaffir lime leaves, shredded3 cloves garlic, crushed¹∕³ cup Thai basil leaves, shredded½ cup olive oil¹∕³ cup lime juice1 fresh long red chili, sliced thinly VERMICELLI HERB SALAD 4 oz dried vermicelli noodles¹∕³ cup Thai basil leaves1 medium carrot, shredded SRIRACHA MAYO 2 tbsp mayonnaise½ tsp Sriracha ASSEMBLY INGREDIENTS 2 heads baby gem lettuce4 baby cucumbers1 brioche roll, halved, toasted1 medium carrot, shredded2 tsp olive oil4 oz microwave brown and wild rice, heated2 tsp Thai red curry paste2 kaffir lime leaves, shredded¹∕³ cup Thai basil leaves MEAL PREP THAI FISH CAKES & LIME DRESSING Process fish + curry paste + 1 tbsp…

PREP & COOK TIME 1 HOUR MAKES 4 PORTIONS MEXICAN ROAST BEEF & VEGETABLES 1 tbsp extra-virgin olive oil1 lb beef tenderloin1-oz packet taco seasoning mix2 tbsp coarsely chopped fresh cilantro roots and stems1 lb baby potatoes, halved10 oz mini sweet bell peppers1 medium red onion, quartered15½-oz can black beans, drained and rinsed12 oz arrabbiata pasta sauce ASSEMBLY INGREDIENTS 1 cup baby arugula1½ tbsp extra-virgin olive oil1 medium avocado Lime wedges or slices, to serve½ cup fresh cilantro leaves7 oz yellow rice, cooked 1 tbsp coarsely chopped fresh cilantro leaves and stems 1 cup beef stock 1 tbsp sour cream 1 small white corn tortilla¹∕³ cup grated mozzarella cheese 2 tsp lime juice MEAL PREP MEXICAN ROAST BEEF & VEGETABLES Preheat oven to 400°F. Rub oil over beef; sprinkle with 2 tbsp…

PREP & COOK TIME 30 MINUTES (+ REFRIGERATION) MAKES 4 PORTIONS TOFU MUSHROOM PATTIES 8 oz firm tofu, patted dry, grated coarsely4 oz button mushrooms, chopped coarsely½ cup finely chopped fresh cilantro leaves and stems1 clove garlic, crushed4 kaffir lime leaves, shredded1 tbsp green curry paste2½ cups breadcrumbs1 large egg2 tbsp extra-virgin olive oil ASIAN SLAW ¼ cup extra-virgin olive oil¼ cup lime juice2 kaffir lime leaves, shredded1 clove garlic, crushed14 oz bag coleslaw ASSEMBLY INGREDIENTS 1 small head iceberg lettuce8 oz cherry tomatoes, halved1 small avocado½ cup mayonnaise3 tsp Sriracha sauce¼ cup fresh cilantro leaves Lime slices, to serve1 small baguette1 tbsp roasted cashews4 oz microwave brown rice, heated1 large egg, soft-boiled MEAL PREP TOFU MUSHROOM PATTIES Process tofu + mushrooms + cilantro + garlic + lime leaves +…