22 Family-Friendly Meal Prep Ideas for the Week

Chicken and Broccoli Stir Fry

A quick and healthy dish that’s perfect for busy weeknights and loved by the entire family.

Ingredients:

• 1 pound boneless chicken breast, sliced
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon water
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a large pan over medium heat.
2. Add garlic and sauté until fragrant.
3. Add chicken slices and cook until browned.
4. Stir in broccoli and fry for 3-4 minutes.
5. In a small bowl, mix soy sauce, cornstarch, and water. Pour over chicken and broccoli.
6. Stir until sauce thickens. Season with salt and pepper, then serve.

Veggie-Packed Mason Jar Salads

These on-the-go salads are perfect for a light, nutritious lunch and make meal prepping a breeze.

Ingredients:

• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, sliced
• 2 cups mixed greens
• 1/2 cup feta cheese, crumbled
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar

Cooking method:

1. In a mason jar, layer ingredients starting with tomatoes and cucumbers.
2. Add bell pepper, greens, and top with feta.
3. In a separate jar, mix olive oil and balsamic vinegar for dressing.
4. When ready to eat, shake dressing jar and pour over salad.

Spaghetti Carbonara

A classic Italian dish that combines creamy goodness with savory bacon, perfect for a comforting family meal.

Ingredients:

• 12 ounces spaghetti
• 4 ounces pancetta or bacon, chopped
• 2 large eggs
• 1 cup grated Parmesan cheese
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking method:

1. Cook spaghetti according to package instructions.
2. Meanwhile, in a pan, cook pancetta until crispy.
3. In a bowl, whisk eggs and cheese together.
4. Drain spaghetti and add to pan with pancetta and garlic.
5. Remove from heat and mix in egg mixture, stirring quickly to create a creamy sauce.
6. Season with salt and pepper and serve.

Beef and Vegetable Skillet

A hearty one-pan meal combining tender beef with a colorful array of vegetables for a satisfying dinner.

Ingredients:

• 1 pound beef sirloin, sliced
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 onion, chopped
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Cooking method:

1. Heat oil in a skillet over medium-high heat.
2. Add beef and cook until browned.
3. Remove beef and add vegetables to the skillet.
4. Sauté until tender, then return beef to the pan.
5. Stir in soy sauce and cook for 2 more minutes. Serve hot.

Baked Fish Tacos

Light and zesty, these fish tacos are a delightful way to enjoy seafood with your family.

Ingredients:

• 1 pound white fish fillets
• 1 tablespoon olive oil
• 1 tablespoon taco seasoning
• 8 small tortillas
• 1 cup cabbage, shredded
• 1 lime, cut into wedges

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Place fish on a baking sheet, drizzle with olive oil, and sprinkle with taco seasoning.
3. Bake for 12-15 minutes until fish is cooked through.
4. Flake fish and serve in tortillas with cabbage and lime wedges.

Quinoa and Black Bean Bowls

A protein-packed vegetarian option that’s full of flavor and perfect for lunch or dinner.

Ingredients:

• 1 cup quinoa
• 1 can black beans, drained
• 1 cup corn kernels
• 1 avocado, diced
• 1 lime, juiced
• Salt and pepper to taste

Cooking method:

1. Cook quinoa according to package instructions and set aside.
2. In a bowl, mix black beans, corn, and avocado.
3. Add cooked quinoa and toss with lime juice.
4. Season with salt and pepper before serving.

Creamy Tomato Soup

A comforting classic that’s easy to prepare and great for pairing with a grilled cheese sandwich.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans diced tomatoes
• 1 cup vegetable broth
• 1/2 cup heavy cream
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a pot over medium heat.
2. Add onion and garlic, sauté until soft.
3. Stir in tomatoes and broth, simmer for 20 minutes.
4. Blend the mixture until smooth, then return to pot.
5. Stir in cream, season with salt and pepper, and heat through.

Easy Chicken Tacos

These tacos offer a fun and flavorful dinner option that’s sure to be a hit with the whole family.

Ingredients:

• 1 pound chicken breast, cooked and shredded
• 1 packet taco seasoning
• 8 small tortillas
• 1 cup lettuce, shredded
• 1/2 cup cheddar cheese, shredded

Cooking method:

1. In a pan, toss shredded chicken with taco seasoning over medium heat.
2. Warm tortillas in a separate pan.
3. Fill each tortilla with chicken, lettuce, and cheese.
4. Serve immediately with your favorite toppings.

Veggie Omelette Muffins

A portable and customizable breakfast option packed with vegetables and perfect for meal prepping.

Ingredients:

• 6 eggs
• 1/2 cup milk
• 1/2 cup spinach, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cheddar cheese, shredded

Cooking method:

1. Preheat oven to 375°F (190°C) and grease a muffin tin.
2. In a bowl, whisk eggs and milk together.
3. Stir in spinach, tomatoes, and cheese.
4. Pour mixture into muffin tin and bake for 20-25 minutes until set.

Sweet Potato and Black Bean Chili

A wholesome and spicy chili that’s easy to make and perfect for warming up the family on a cool evening.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 sweet potatoes, peeled and diced
• 2 cans black beans, drained
• 1 can diced tomatoes
• 2 teaspoons chili powder

Cooking method:

1. In a large pot, heat olive oil over medium heat.
2. Add onion and sweet potatoes, sautéing until onion is translucent.
3. Stir in black beans, tomatoes, and chili powder.
4. Simmer for 30 minutes, stirring occasionally, until sweet potatoes are tender. Serve hot.