5 Family Meal Prep Ideas

If your family is anything like mine, our day-to-day consists of juggling work, school, and the kids' after-school activities. As a family constantly on the go, it can be challenging to prepare healthy meals.The Plan is all about saving you time and energy, so with a bit of planning and a few simple recipes, meal prepping can become a lifesaver. Not only does it save time during hectic weekdays, but it makes sure that you and your loved ones have ready-to-go meals packed with flavor and freshness. So whether you have picky eaters, a busy week, or just want those hours cooking back, The Plan recommends a few recipes we think you'll love.  

Psst – If you love these options, jot them down in ourRecipe Cards orThe Recipe Plan.  

Sheet Pan Chicken and Vegetables

Ingredients:
- Chicken breasts or thighs
- Assorted vegetables (such as bell peppers, broccoli, carrots, and zucchini)
- Olive oil
- Garlic powder, paprika, salt, and pepper

Instructions:
1. Preheat your oven to 400°F (200°C).
2. Cut the chicken and vegetables into bite-sized pieces.
3. Place them on a sheet pan lined with parchment paper.
4. Drizzle olive oil over the chicken and vegetables, then sprinkle with garlic powder, paprika, salt, and pepper.
5. Bake for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
6. Divide into meal prep containers and store in the fridge for up to 4 days.

Quinoa Salad with Roasted Chickpeas

Ingredients:
- Quinoa
- Canned chickpeas
- Cherry tomatoes
- Cucumber
- Red onion
- Feta cheese (optional)
- Olive oil, lemon juice, salt, and pepper

Instructions:
1. Cook quinoa according to package instructions.
2. Rinse and drain the chickpeas, then toss them with olive oil, salt, and pepper.
3. Roast the chickpeas in the oven at 400°F (200°C) for 20-25 minutes until crispy.
4. Chop the vegetables and combine them with cooked quinoa.
5. Add roasted chickpeas and crumbled feta cheese if desired.
6. Drizzle with olive oil and lemon juice, season with salt and pepper, and mix well.
7. Portion into containers and refrigerate for up to 5 days.

Beef Stir-Fry with Brown Rice

Ingredients:
- Thinly sliced beef
- Mixed stir-fry vegetables (such as bell peppers, snap peas, carrots, and mushrooms)
- Soy sauce
- Sesame oil
- Garlic, minced
- Brown rice

Instructions:
1. Cook brown rice according to package instructions.
2. In a large skillet or wok, heat sesame oil over medium-high heat.
3. Add minced garlic and cook until fragrant.
4. Add sliced beef and stir-fry until browned.
5. Add mixed vegetables and continue to cook until tender-crisp.
6. Pour in soy sauce and toss everything together.
7. Divide cooked brown rice into meal prep containers and top with beef stir-fry.
8. Store in the fridge for up to 4 days.

Vegetarian Chili

Ingredients:
- Canned black beans
- Canned kidney beans
- Diced tomatoes
- Corn kernels
- Onion, diced
- Bell peppers, diced
- Chili powder, cumin, salt, and pepper

 Instructions:
1. In a large pot, sauté diced onion and bell peppers until softened.
2. Add canned beans, diced tomatoes, corn kernels, and spices.
3. Bring the chili to a simmer and let it cook for about 20-25 minutes, stirring occasionally.
4. Once cooked, let the chili cool slightly before portioning it into meal prep containers.
5. Store in the fridge for up to 5 days or freeze for longer storage.

Oven-Baked Salmon with Roasted Vegetables

Ingredients:
- Salmon filets
- Assorted vegetables (such as asparagus, cherry tomatoes, and Brussels sprouts)
- Lemon
- Olive oil
- Garlic powder, salt, and pepper

Instructions:
1. Preheat your oven to 400°F (200°C).
2. Season salmon filets with garlic powder, salt, and pepper, then place them on a baking sheet lined with parchment paper.
3. Cut the vegetables into bite-sized pieces, then toss them with olive oil, salt, and pepper.
4. Arrange the vegetables around the salmon on the baking sheet.
5. Slice lemon and place lemon slices on top of the salmon.
6. Bake for 12-15 minutes until the salmon is cooked through and the vegetables are tender.
7. Let it cool before dividing into meal prep containers.
8. Store in the fridge for up to 3 days.

These five meal prep recipes are easy to make and packed with nutrients. Spend a little time over the weekend preparing these meals, and enjoy stress-free dinners throughout the week. With meal prepping, feeding your family wholesome, healthy meals has never been easier!