25 Meal Prep Ideas for the Whole Week

Pat the chicken thighs completely dry with a paper towel.

Rub the meat with salt, pepper, and smoked paprika.

Heat olive oil in a large skillet over medium-high heat.

Sear the chicken for six minutes per side until golden brown.

Lower the heat and drop the butter and garlic into the pan.

Spoon the melted garlic butter over the chicken for two minutes.

Transfer to glass containers and let cool before sealing.

Preheat your oven to 400 degrees Fahrenheit.

Slice the kielbasa into thick rounds.

Chop the bell peppers and red onion into bite-sized chunks.

Place the sausage, peppers, onion, and broccoli onto a rimmed baking sheet.

Drizzle olive oil over the top and sprinkle the dry seasonings.

Toss everything with your hands until fully coated.

Roast for twenty-five minutes until the vegetables look tender and slightly charred.

Mix the ground turkey, breadcrumbs, cheese, egg, and spices in a large bowl.

Form the mixture into twelve golf-ball-sized spheres.

Heat a non-stick skillet over medium heat with a splash of oil.

Brown the meatballs on all sides for about eight minutes total.

Pour the marinara sauce directly into the skillet.

Cover with a lid and simmer for ten minutes until fully cooked.

Divide into containers with your favorite base.

Set out four glass mason jars on the counter.

Scoop one-half cup of rolled oats into each jar.

Pour one-half cup of almond milk into each container.

Drop in a spoonful of Greek yogurt and a sprinkle of chia seeds.

Drizzle maple syrup and vanilla extract into the mix.

Stir the contents of each jar thoroughly with a spoon.

Top with fresh berries, seal with a lid, and chill overnight.

Place a large skillet over medium-high heat.

Brown the ground beef for seven minutes until no pink remains.

Drain excess grease from the pan into a disposable cup.

Pour the taco seasoning and water into the beef.

Simmer for three minutes until the liquid thickens into a sauce.

Lay a base of cooked rice into four separate containers.

Top the rice evenly with the beef, beans, corn, and cheese.

I've noticed that squeezing a fresh lime wedge over the bowl right before eating wakes up all the heavy spices instantly.

Rinse the quinoa under cold water in a fine mesh sieve.

Heat the quinoa and water in a small pot until boiling.

Cover, lower the heat, and simmer for fifteen minutes.

Chop the cucumber, halve the tomatoes, and slice the olives.

Whisk the olive oil, fresh lemon juice, and a pinch of salt in a bowl.

Fluff the cooked quinoa with a fork and let it cool completely.

Combine the quinoa, vegetables, feta, and dressing together before storing.

Preheat the oven to 400 degrees Fahrenheit and line a baking sheet.

Mix the ground meat, breadcrumbs, and egg in a bowl.

Roll the mixture into small, even-sized meatballs and place them on the sheet.

Bake the meatballs for eighteen minutes until fully cooked.

Whisk the honey, sriracha, soy sauce, vinegar, and garlic in a saucepan.

Simmer the sauce over medium heat for five minutes until sticky.

Toss the baked meatballs into the sauce until fully coated.

Season the thin chicken breast cutlets with salt and pepper.

Sear the chicken in a hot oiled skillet for five minutes per side.

Remove the meat from the pan and set it onto a plate.

Drop the garlic and sun-dried tomatoes into the empty pan.

Pour the heavy cream and chicken broth into the skillet.

Stir in the Parmesan and spinach, simmering until the leaves wilt.

Submerge the cooked chicken back into the creamy sauce.

I've made this dozens of times, and scraping the brown bits off the bottom of the pan while the broth bubbles creates all the real flavor.

Boil a large pot of water and cook the soba noodles according to the package.

Drain the noodles and rinse them thoroughly under freezing cold water.

Whisk the peanut butter, soy sauce, chili oil, sesame oil, and lime juice together.

Pour two tablespoons of warm water into the sauce to thin it out slightly.

Place the cold noodles into a large mixing bowl.

Pour the peanut dressing over the noodles and toss aggressively.

Mix the shredded carrots and green onions evenly into the batch.

Preheat the oven to 375 degrees Fahrenheit.

Line a baking dish with a sheet of parchment paper.

Place the salmon fillets skin-side down onto the paper.

Brush the olive oil and minced garlic evenly over the fish.

Sprinkle the salt, pepper, and fresh dill over the fillets.

Lay two lemon wheels directly on top of each piece of salmon.

Bake for roughly fourteen minutes until the flesh flakes easily.

Toss the diced sweet potatoes and bell pepper in a bowl with olive oil.

Sprinkle the cumin, chili powder, paprika, and salt over the vegetables.

Spread the coated vegetables out evenly on a baking sheet.

Roast at 400 degrees Fahrenheit for twenty minutes.

Pull the pan out and pour the drained black beans over the top.

Stir the mixture directly on the pan with a spatula.

Roast for another ten minutes until the potatoes turn fork-tender.

A helpful trick is keeping the sweet potato cubes small—about half an inch—so they cook rapidly without burning the spices.

Whisk the soy sauce, brown sugar, ginger, garlic, and cornstarch together in a bowl.

Heat a large skillet or wok over extremely high heat with the oil.

Drop the beef into the pan and sear rapidly for two minutes.

Move the browned beef onto a clean plate.

Toss the broccoli into the hot pan with a splash of water and cover for two minutes.

Put the beef back into the pan with the broccoli.

Pour the sauce over everything and stir aggressively until the liquid thickens into a glaze.

Preheat the oven to 400 degrees Fahrenheit.

Mix the olive oil, rosemary, thyme, garlic, salt, and pepper in a small dish.

Pat the pork tenderloin completely dry.

Rub the thick herb paste all over the surface of the meat.

Heat a cast iron skillet on the stove and sear the pork for two minutes per side.

Transfer the skillet directly into the hot oven.

Roast for roughly fifteen minutes until a meat thermometer reads 145 degrees.

Rinse the red lentils under cold water until the liquid runs clear.

Heat the coconut oil in a large pot over medium heat.

Toss the onion and garlic into the pot and sauté until translucent.

Stir the curry powder and turmeric into the onions for one minute.

Pour the vegetable broth and rinsed lentils into the spiced mixture.

Simmer gently for twenty minutes until the lentils break down entirely.

Stir in the coconut milk, heat through, and season with salt.

Mix the black and white sesame seeds together on a flat plate.

Rub the tuna steaks gently with the soy sauce and sesame oil.

Press all sides of the tuna firmly into the seed mixture to form a thick crust.

Heat the avocado oil in a skillet until it literally smokes.

Sear the tuna for exactly one minute per side.

Remove from the pan immediately to prevent overcooking the center.

Slice thinly with a very sharp knife against the grain.

Boil the penne pasta in heavily salted water until slightly undercooked.

Drain the pasta and pour it into a large mixing bowl.

Toss the pasta aggressively with the marinara sauce, garlic powder, and Italian herbs.

Pour half of the coated pasta into a deep glass baking dish.

Layer the diced breaded chicken over the pasta base.

Pour the remaining pasta on top and cover entirely with the cheeses.

Bake at 375 degrees Fahrenheit for twenty minutes until the cheese turns golden brown.

Pour the balsamic vinegar, honey, and garlic into a small saucepan.

Simmer the liquid over medium-low heat until it reduces by half and coats a spoon.

Rub the flank steak aggressively with the olive oil, salt, and pepper.

Heat a heavy cast iron skillet over high heat until smoking hot.

Sear the meat for four minutes on each side for a medium-rare finish.

Let the meat rest on a board for ten full minutes before touching it.

Slice thinly against the grain and pour the balsamic reduction over the strips.

I've learned the hard way that slicing flank steak with the grain instead of against it creates a chewy, frustrating texture no matter how well you cook it.

Heat the cooking oil in a large skillet over high heat.

Toss the garlic and sliced chili into the hot oil for thirty seconds.

Drop the ground pork into the pan and break it apart rapidly with a wooden spoon.

Cook the meat until brown and fully caramelized with crispy edges.

Mix the oyster sauce, soy sauce, and fish sauce into the pork.

Remove the pan from the heat entirely.

Fold the fresh basil leaves into the hot meat until they wilt completely.

Preheat your oven to 375 degrees Fahrenheit.

Mix the spinach, feta cheese, cream cheese, and garlic powder in a bowl.

Cut a deep pocket into the side of each chicken breast using a sharp knife.

Stuff the cheese mixture tightly inside the pockets of the meat.

Rub the outside of the chicken breasts with olive oil and salt.

Sear the meat in a hot skillet for three minutes per side.

Transfer the skillet to the oven and bake for twenty minutes.

Remove the small side muscle from the scallops and pat them completely dry.

Season both sides heavily with salt and black pepper.

Heat the olive oil in a skillet until it smokes slightly.

Place the scallops into the pan and do not touch them for two solid minutes.

Flip them over, toss the butter and garlic into the pan, and cook for one more minute.

Remove the scallops to a plate and pour the wine and lemon juice into the hot pan.

Scrape the bottom of the pan, simmer for one minute, and pour over the seafood.

I've noticed that drying the scallops with a paper towel is non-negotiable—any surface moisture creates steam instead of that beautiful, brown crust.

Place the pork shoulder directly into the bottom of a slow cooker.

Pour the fresh orange juice and lime juice over the meat.

Scatter the chopped onion, smashed garlic, and dry spices into the pot.

Cover and cook on low for eight solid hours.

Pull the meat out of the liquid and shred it roughly with two forks.

Spread the shredded meat onto a baking sheet in an even layer.

Broil in the oven for five minutes until the edges turn dark and crispy.

Place the chipotle peppers, beef broth, vinegar, garlic, and spices into a blender.

Blend the ingredients on high until it forms a perfectly smooth, dark red sauce.

Sear the chunks of beef in a hot skillet until browned on all sides.

Transfer the browned meat into a slow cooker or Dutch oven.

Pour the blended sauce directly over the meat chunks.

Cook on low for eight hours or bake at 300 degrees for three hours.

Shred the meat inside the pot, letting it soak up all the remaining cooking juices.

Place the chopped lemongrass, garlic, fish sauce, sugar, turmeric, and oil into a food processor.

Blend until the mixture turns into a coarse, highly fragrant yellow paste.

Toss the chicken cubes thoroughly in the marinade.

Cover the meat and let it chill in the fridge for at least two hours.

Thread the marinated chicken pieces tightly onto wooden skewers.

Heat a grill or heavy grill pan over medium-high heat.

Cook the skewers for roughly twelve minutes, turning frequently until heavily charred.

Roast the squash cubes and the whole head of garlic at 400 degrees for forty minutes.

Squeeze the soft roasted garlic cloves out of their skins into a blender.

Toss the roasted squash, heavy cream, and sage into the blender and puree until completely smooth.

Mix the ricotta cheese with half of the parmesan in a separate bowl.

Spread a thin layer of the squash puree across the bottom of a baking dish.

Layer noodles, cheese mixture, and squash puree repeatedly until the dish is full.

Top with mozzarella and bake covered for forty minutes, then uncovered for fifteen.

Mix the smoked paprika, garlic, onion, cayenne, salt, and olive oil into a thick paste.

Rub the paste violently all over the raw chicken breasts.

Place the coated meat into a heavy Dutch oven or baking dish.

Pour the chicken broth gently around the base of the meat.

Cover tightly with a lid or foil and bake at 350 degrees for forty-five minutes.

Remove the meat from the pot and shred it finely with two forks.

Toss the shredded meat back into the warm pan juices until everything gets absorbed.

I've tried using regular paprika for this, but spending the extra three dollars on real Spanish smoked paprika completely alters the final taste.