Awesome Pre Prep Meal Recipes
Awesome Pre Prep Meal Recipes

Awesome Pre Prep Meal Recipes

I know your life is busy. You have no time to cook when you get home. We made this list of recipes so you can stock up on these in the fridge – and freezer friendly meals ahead of time. These awesome pre prep meal recipes are going to make sure you’ll never go hungry again.

You can make one of these every day, to eat over the next few weeks while freezing and/or storing it in the fridge.

Pre Prep Meal Recipes – Day 1 – Spiced Braised Beef With Sweet Potatoes; Serves 6, Total time: 4h15m, Hands-on Time: 15m

Ingredients

  • 1 1/2pounds beef chuck, cut into chunks
  • 2 sweet potatoes (about 1 pound), cut into 1/2-inch-thick half-moons
  • 128-ounce can whole peeled tomatoes
  • 1 large red onion, cut into wedges
  • 1/2 cup dried apricots
  • 2 teaspoons ground cumin
  • 2 teaspoons ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon cayenne
  • kosher salt
  • 110-ounce box couscous (1 1/2 cups)
  • 115-ounce can chickpeas, rinsed
  • 2 cups baby spinach (1 1/2 ounces)
  • 1/4 cup roasted almonds, chopped

Directions

  1. In a 4- to 6-quart slow cooker, combine the beef, potatoes, tomatoes (and their juices), onion, apricots, cumin, ginger, cinnamon, cayenne, 3/4 teaspoon salt, and 1/2 cup water.
  2. Cook, covered, until the meat is tender, on high for 4 to 5 hours, or on low for 7 to 8 hours.
  3. Ten minutes before serving, prepare the couscous according to the package directions.
  4. Add the chickpeas to the slow cooker and cook until heated through, 2 to 3 minutes. Stir in the spinach. Serve with the couscous and sprinkle with the almonds.
  5. To freeze: Omit the couscous and spinach. Cool the beef to room temperature and divide among freezer containers or bags. Freeze for up to 3 months.
  6. To reheat: Thaw in a bowl of cold water or overnight in the refrigerator. Cook in a pot, covered, stirring occasionally, until heated through, 20 to 30 minutes. Stir in the spinach. Serve with the cooked couscous.

Pre Prep Meal Recipes – Day 2 – Chicken and Potatoes With Mustard Vinaigrette; Serves 4, Total time: 30m, Hands-on Time: 20m

Ingredients

  • 1 pound small red- and white-skinned potatoes, mixed
  • 1 1/2tablespoons kosher salt
  • Skinless meat from 1 rotisserie chicken (about 4 cups)
  • 1 tablespoon Dijon mustard
  • 2 tablespoons white wine vinegar
  • 1 large clove garlic, minced
  • 1 teaspoon honey
  • 1 teaspoon freshly ground black pepper
  • 6 tablespoons olive oil
  • 2 tablespoons capers, drained
  • 1/2 bunch watercress, stemmed

Directions

  1. Place the potatoes and 1 tablespoon of the salt in a medium saucepan. Cover with cold water and bring to a boil.
  2. Reduce heat to a simmer, and cook for 20 minutes or until the potatoes are tender. Drain and set aside. Place the chicken in a large bowl and set aside.
  3. Whisk together the mustard, vinegar, garlic, and honey in a medium bowl. Add the remaining salt and the pepper.
  4. Gradually whisk in the oil in a thin, steady stream until a medium-thick vinaigrette forms.
  5. Halve the potatoes and combine with the chicken. Add the capers and vinaigrette, tossing to combine. Fold in the watercress just before serving

Pre Prep Meal Recipes – Day 3 -Tomato, Olive, and Scallion Pizza; Serves 6, Total time: 1h15m, Hands-on Time: 15m

Ingredients

  • cornmeal for the pan
  • 1 pound pizza dough, thawed if frozen
  • 2 beefsteak tomatoes (about 1 pound), thinly sliced
  • 2 scallions, thinly sliced
  • 1/4 cup pitted kalamata olives, halved
  • 2 tablespoons olive oil
  • black pepper

Directions

  1. Heat oven to 425º F. Sprinkle a rimmed baking sheet with the cornmeal. Shape the dough into a 14-inch circle and place on the prepared baking sheet.
  2. Top the dough with the tomatoes, scallions, and olives, drizzle with the oil, and sprinkle with ¼ teaspoon pepper.
  3. Bake until the crust is crisp, 25 to 30 minutes.

Pre Prep Meal Recipes – Day 4 -Turkey and Roasted Red Pepper Meat Loaf; Serves 4, Total time: 1h15m, Hands-on Time: 15m

Ingredients

  • 1 1/2pounds ground turkey
  • 1 small yellow onion, chopped
  • 1/2c up bread crumbs
  • 1 egg, beaten
  • 1 cup grated Parmesan
  • 2 tablespoons plus 2 teaspoons Dijon mustard
  • 1 cup flat-leaf parsley, chopped
  • 17-ounce jar roasted red peppers, cut into 1/2-inch pieces
  • kosher salt and pepper
  • 1 tablespoon white wine vinegar
  • 3 tablespoons extra-virgin olive oil
  • 6 cups mixed greens

Directions

  1. Heat oven to 400° F.
  2. Combine the turkey, onion, bread crumbs, egg, Parmesan, 2 tablespoons of the mustard, the parsley, red peppers, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Shape the meat into an 8-inch loaf and place in a baking dish. (See Tip, below.)
  3. Bake until no trace of pink remains (internal temperature should be 165° F), about 45 minutes. Transfer to a cutting board and let rest 15 minutes before slicing.
  4. Whisk together the remaining mustard, the vinegar, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.
  5. Divide the greens among individual plates and drizzle the vinaigrette over the top. Serve with the sliced meat loaf.

Pre Prep Meal Recipes – Day 5 – Steak Fajitas; Serves 4, Total time: 25m, Hands-on Time: 15m

Ingredients

  • 1 pound flank steak, thinly sliced against the grain
  • 1 onion, thinly sliced
  • 2 red bell peppers, seeded and thinly sliced
  • 1 jalapeno, seeded (if desired) and thinly sliced
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • kosher salt
  • 41-quart resealable plastic freezer bags
  • 4 teaspoons olive oil
  • 88-inch flour tortillas, warmed
  • store-bought refrigerated fresh salsa (optional)
  • sour cream (optional)

Directions

  1. Heat oven to 400° F.
  2. Combine the turkey, onion, bread crumbs, egg, Parmesan, 2 tablespoons of the mustard, the parsley, red peppers, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Shape the meat into an 8-inch loaf and place in a baking dish. (See Tip, below.)
  3. Bake until no trace of pink remains (internal temperature should be 165° F), about 45 minutes. Transfer to a cutting board and let rest 15 minutes before slicing.
  4. Whisk together the remaining mustard, the vinegar, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.
  5. Divide the greens among individual plates and drizzle the vinaigrette over the top. Serve with the sliced meat loaf.

Pre Prep Meal Recipes – Day 6 – Chicken and Pepper Stew With Olives; Serves 8, Total time: 1h, Hands-on Time: 30m

Ingredients

  • 1/2cup all-purpose flour
  • 1 teaspoon paprika, preferably smoked
  • kosher salt and black pepper
  • 16 boneless, skinless chicken thighs (about 6 pounds), halved
  • 3 tablespoons olive oil
  • 3 red bell peppers, sliced
  • 3 green bell peppers, sliced
  • 4 cloves garlic, smashed
  • 2 cups low-sodium chicken broth
  • 2 cups pitted olives
  • 1/2 cup golden raisins
  • 2 cups long-grain white rice

Directions

  1. In a large bowl, combine the flour, paprika, 1 teaspoon salt, and ½ teaspoon pepper. Add the chicken and toss to coat.
  2. Heat 1 tablespoon of the oil in a large pot over medium-high heat. In batches, brown the chicken, turning, 6 to 8 minutes; transfer to a plate as it browns and add more oil as necessary.
  3. Add the bell peppers, garlic, ½ cup of the broth, ½ teaspoon salt, and ¼ teaspoon pepper to the pot. Cook, stirring and scraping up any browned bits, until the peppers begin to soften, 4 to 6 minutes.
  4. Add the olives, raisins, and the remaining 1½ cups of broth and bring to a boil. Nestle the chicken in the vegetables and simmer, covered, for 15 minutes. Uncover and simmer until the chicken is cooked through and the sauce is slightly thickened, 15 to 20 minutes.
  5. Twenty minutes before the stew is done, cook the rice according to the package directions. Serve with the stew.

Pre Prep Meal Recipes – Day 7 – Beef Quesadillas With Watercress and Corn Salad; Serves 4, Total time: 20m, Hands-on Time: 15m

Ingredients

  • 2 tablespoons plus 4 teaspoons canola oil
  • 1 red onion, half chopped and half thinly sliced
  • 12 ounces ground beef
  • pinch cayenne pepper
  • kosher salt and black pepper
  • 48-inch flour tortillas
  • 6 ounces Monterey Jack, grated (1 1?2 cups)
  • 1 bunch watercress, trimmed (about 4 cups)
  • 1 cup frozen corn, thawed
  • 1 tablespoon fresh lime juice

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the chopped onion and cook, stirring occasionally, until beginning to soften, 2 to 3 minutes. Add the beef, cayenne, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, breaking up the beef with a spoon, until no longer pink, 3 to 5 minutes more.
  2. Heat broiler. Brush one side of each tortilla with 1 teaspoon of the remaining oil. Place 2 tortillas, oiled-side down, on a foil-lined baking sheet. Top with the beef mixture, Monterey Jack, and remaining tortillas (oiled-side up). Broil until crisp and the cheese melts, 1 to 2 minutes per side.
  3. Meanwhile, in a large bowl, toss the watercress, corn, and sliced onion with the lime juice, the remaining tablespoon of oil, and ¼ teaspoon each salt and black pepper. Cut the quesadillas into wedges and serve with the salad.