20 Meal Prep Recipes for Beginners| Your First 4 Weeks

Preheat your oven to 400 degrees.

Place chicken and chopped asparagus on a rimmed baking sheet.

Squeeze fresh lemon juice over everything.

Drizzle olive oil over the pan evenly.

Sprinkle salt and oregano on top.

Bake for twenty-five minutes until chicken skin looks crispy.

Let the meat rest before serving.

Boil a large pot of salted water.

Cook pasta until it feels al dente.

Melt butter in a wide skillet over medium heat.

Stir the garlic into the butter and cook until fragrant.

Toss the shrimp directly into the pan.

Cook until the seafood turns pink completely.

Mix the cooked pasta directly into the skillet.

Mix soy sauce, honey, and sesame oil in a bowl.

Place salmon on a lined baking tray.

Pour the sweet mixture slowly over the fish.

Let it sit on the counter for ten minutes.

Bake at 400 degrees for twelve minutes.

Top with chopped green onions.

Serve warm with plain steamed rice.

I've noticed leaving the fish out for ten minutes before baking helps it cook much more evenly.

Heat a large heavy pot on the stove.

Drop the chopped onion in and cook until soft.

Stir the ground beef straight into the pot.

Cook until the meat turns brown entirely.

Dump in the tomatoes, beans, and chili powder.

Turn the stove heat down low.

Let it simmer gently for thirty minutes.

Storage Notes

Store the leftover food in airtight glass containers for up to five days in your cold fridge.

Press the tofu heavily to squeeze out excess water.

Cut the block into small even cubes.

Toss the pieces in cornstarch and salt.

Spread them flat on a baking sheet.

Bake at 400 degrees for twenty minutes.

Put warm quinoa in a wide bowl.

Top with tofu, avocado, and tangy peanut dressing.

A helpful trick involves using a rimmed baking sheet so the cooking oil stays perfectly contained during roasting.

Mix the turkey, breadcrumbs, egg, and garlic powder together.

Roll the mixture tightly into small equal balls.

Heat sesame oil in a wide frying pan.

Place the meatballs carefully into the hot pan.

Cook until all sides look deeply brown.

Pour the teriyaki sauce straight over the meat.

Let it bubble slowly until thick and glossy.

Drain and rinse the canned chickpeas very thoroughly.

Chop the cherry tomatoes quickly in half.

Mix the beans, cucumber, and tomatoes in a bowl.

Crumble the white feta cheese gently on top.

Squeeze fresh lemon juice straight over the bowl.

Drizzle olive oil generously over everything.

Toss the cold salad well before eating.

I've made this dozens of times and always rinse the canned beans twice to strip away extra salty water.

Boil the long noodles until totally soft.

Whisk peanut butter, soy sauce, and chili crisp thoroughly.

Pour a splash of warm water to thin the rich sauce.

Drain the cooked noodles completely in the sink.

Toss the hot pasta directly into the peanut sauce.

Stir until the noodles look completely coated.

Sprinkle crisp green onions over the top.

Peel and chop the potatoes into very small cubes.

Toss them thoroughly with peppers, onions, and oil.

Sprinkle paprika and salt straight over the mix.

Spread everything flat on a large baking pan.

Roast at 400 degrees for thirty full minutes.

Flip the hot vegetables halfway through the cooking time.

Serve warm in wide ceramic bowls.

Cut the fresh tomatoes and onion in half.

Place them on a baking tray with the raw garlic head.

Drizzle oil over the raw vegetables.

Roast at 400 degrees for forty full minutes.

Squeeze the soft roasted garlic cloves into a blender.

Put the roasted veggies and hot broth in the blender.

Blend until completely smooth, then stir in the rich cream.

Cook the dry quinoa in two cups of boiling water.

Shred the cooked chicken quickly with two forks.

Toss the shredded meat vigorously with BBQ sauce.

Warm the frozen corn in a small frying pan.

Scoop the hot quinoa into your meal prep containers.

Put the saucy chicken right next to the grains.

Top everything with corn, onions, and fresh cilantro.

Dietary Swaps

Swap the chicken out for black beans to make this meal fully vegetarian instantly.

Lay the tortillas totally flat on a clean counter.

Spread a thick layer of pesto on each one.

Slice the tomato and cheese very thin.

Place spinach leaves right in the center of the tortilla.

Layer the soft cheese and tomatoes over the greens.

Sprinkle a tiny bit of black pepper over everything.

Roll the wrap tightly and slice cleanly in half.

Slice the raw beef against the grain very thinly.

Heat oil in a large skillet until almost smoking hot.

Drop the meat in quickly and sear for two minutes.

Toss the broccoli directly into the dangerously hot pan.

Pour soy sauce and ginger heavily over the food.

Stir everything quickly and constantly for three minutes.

Sprinkle sesame seeds over the top before eating.

I've tried this multiple ways, and freezing the beef for twenty minutes makes it much easier to slice thinly.

Rinse the lentils thoroughly under very cold water.

Cook onions and garlic in a deep pot until soft.

Stir the curry powder in and toast for one minute.

Pour the coconut milk and lentils straight into the pot.

Turn the stove slowly to a low heat setting.

Simmer gently and quietly for twenty-five minutes.

Stir often so the bottom absolutely does not burn.

Pat the raw fish completely dry with a paper towel.

Season both sides heavily with salt and pepper.

Melt the butter in a wide pan over medium heat.

Place the fillets gently into the loud bubbling butter.

Cook for four minutes entirely on the first side.

Flip carefully and cook for three more exact minutes.

Squeeze fresh lemon juice boldly over the pan and serve.

Heat oil in a large heavy oven-safe skillet.

Cook the diced bell peppers until completely soft.

Pour the drained beans and enchilada sauce in directly.

Cut the soft tortillas quickly into small thin strips.

Stir the tortilla strips completely into the red sauce.

Sprinkle the cheese heavily over the entire pan.

Broil in the oven until the cheese turns golden brown.

A helpful trick involves using a heavy cast iron pan, so the edges get wonderfully crispy under the hot broiler.

Cut the large eggplants directly in half lengthwise.

Score the soft flesh in a crisscross pattern with a knife.

Whisk miso, soy sauce, honey, and sesame oil fiercely.

Brush the rich glaze thickly over the pale eggplant halves.

Place them flat on a lined baking tray.

Roast at 400 degrees for thirty long minutes.

Garnish with chopped green onions quickly before serving.

Cut the raw beef boldly into very large chunks.

Toss the meat in white flour until fully coated.

Sear the beef in a hot pot until completely brown.

Stir the thick tomato paste straight into the pot.

Pour the dark beef broth quickly over the meat.

Drop chunks of fresh carrots and potatoes in deeply.

Cover and simmer gently for three full hours.

Equipment Notes

A heavy Dutch oven keeps the heat perfectly even for a long, slow braise.

Take the pork out of the cold fridge early.

Season heavily with coarse salt on both flat sides.

Heat oil in a large skillet until very smoking hot.

Place the chops in the pan and sear for four minutes.

Flip the meat and toss butter straight into the pan.

Put the garlic and rosemary in the melting rich butter.

Spoon the hot, fragrant butter over the meat constantly.

I've noticed letting the meat rest on a wooden cutting board for ten minutes keeps all the juices locked securely inside.

Cook the fresh mushrooms in a dry pan until brown, then remove them.

Melt butter and cook the diced shallot until perfectly soft.

Stir the dry rice in and toast for two quick minutes.

Pour half a cup of warm broth straight into the pot.

Stir slowly until the rice absorbs the hot liquid completely.

Keep repeating step five until the rice feels very tender.

Stir the mushrooms and cheese fiercely into the creamy rice.