10 Meal Preps for Busy Parents to Make Ahead

I totally get how crazy life can get with parenting, work, and everything else on your plate. Cooking doesn’t always feel possible when you’re juggling it all. That’s why I love meal prepping – it’s a lifesaver when you need quick, wholesome meals that are ready to go. These ten make-ahead meal ideas will help you stay on track without losing your mind in the process!

1. Chicken Teriyaki with Broccoli and Rice

This classic dish is a crowd-pleaser, offering a balance of protein, carbs, and veggies in one convenient package.

Ingredients

• 1 pound boneless, skinless chicken breasts, sliced into thin strips
• 1/4 cup low-sodium soy sauce
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon minced fresh ginger
• 2 cloves garlic, minced
• 1/2 teaspoon cornstarch
• 1 head broccoli, cut into florets
• 2 cups cooked brown rice

Instructions

1. In a bowl, combine soy sauce, honey or maple syrup, rice vinegar, sesame oil, ginger, garlic, and cornstarch. Add chicken and marinate for at least 30 minutes or up to overnight.
2. Steam or roast broccoli florets until tender-crisp.
3. Heat a large skillet over medium-high heat. Add the marinated chicken and cook until browned and cooked through.
4. Add the broccoli to the skillet and toss to coat in the sauce.
5. Serve chicken and broccoli over brown rice.
6. Let cool completely before dividing into meal-prep containers and freezing.

Meal Prep Tip: Double the recipe and freeze half for a future meal. Reheat in the microwave or on the stovetop.

2. Lentil and Vegetable Soup

This hearty and comforting soup is packed with nutrients and perfect for chilly evenings. It’s also budget-friendly and a great way to use up leftover vegetables.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 cup chopped kale or spinach

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened, about 5 minutes.
2. Add garlic, oregano, thyme, salt, and pepper. Cook for 1 minute more.
3. Add lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
4. Stir in kale or spinach and cook until wilted, about 2 minutes.
5. Let cool completely before dividing into meal-prep containers and freezing.

Meal Prep Tip: Thaw overnight in the refrigerator or reheat on the stovetop or in the microwave.

3. Turkey Chili

This classic comfort food is a family favorite that’s perfect for busy weeknights. It’s packed with protein and fiber, and it freezes beautifully.

Ingredients

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15 ounce) can kidney beans, rinsed and drained
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (10 ounce) can diced tomatoes and green chilies, undrained
• 1 cup beef broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Heat olive oil in a large pot over medium heat. Add ground turkey and cook until browned, breaking it up as it cooks.
2. Add onion and garlic and cook until softened, about 5 minutes.
3. Add kidney beans, diced tomatoes, diced tomatoes and green chilies, beef broth, chili powder, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until flavors have melded.
4. Let cool completely before dividing into meal-prep containers and freezing.

Meal Prep Tip: Serve with your favorite toppings, such as shredded cheese, sour cream, avocado, or chopped cilantro.

4. Baked Ziti with Sausage and Spinach

This cheesy, comforting baked pasta dish is a family-friendly meal that’s perfect for make-ahead dinners.

Ingredients

• 1 pound ziti pasta
• 1 pound Italian sausage, casings removed
• 1 jar (28 ounces) marinara sauce
• 1 (15 ounce) container ricotta cheese
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 10 ounces frozen chopped spinach, thawed and squeezed dry
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Cook ziti pasta according to package directions. Drain and set aside
2. In a large skillet, cook sausage until browned, breaking it up as it cooks. Drain any excess grease.
3. In a large bowl, combine cooked sausage, marinara sauce, ricotta cheese, mozzarella cheese, Parmesan cheese, spinach, salt, and pepper
4. Add cooked ziti to the sauce mixture and stir to combine
5. Pour mixture into a greased 9×13 inch baking dish
6. Cover tightly with foil and freeze for up to 3 months

Meal Prep Tip: Thaw overnight in the refrigerator. Bake covered at 350°F (175°C) for 30 minutes, then uncover and bake for an additional 15 minutes, or until heated through and bubbly.

5. Vegetable Curry with Chickpeas and Coconut Milk

This fragrant and flavorful curry is a vegetarian delight that’s packed with nutrients and perfect for meal prep.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch piece ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon garam masala
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (13.5 ounce) can coconut milk
• 1 (15 ounce) can chickpeas, rinsed and drained
• 2 cups mixed vegetables (carrots, bell peppers, broccoli florets), chopped
• 1/2 cup chopped fresh cilantro

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and cook until softened.
2. Add garlic, ginger, cumin, coriander, turmeric, garam masala, salt, and pepper. Cook for 1 minute more, until fragrant
3. Add diced tomatoes, coconut milk, chickpeas, and mixed vegetables. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until vegetables are tender
4. Stir in cilantro
5. Let cool completely before dividing into meal-prep containers and freezing

Meal Prep Tip: Serve over brown rice or quinoa for a complete meal. Thaw overnight in the refrigerator or reheat on the stovetop or in the microwave

6. Slow Cooker Pulled Pork

This versatile pulled pork is a lifesaver for busy parents. Cook it low and slow in the slow cooker, then freeze for easy meals throughout the week.

Ingredients

• 1 (3-4 pound) boneless pork shoulder roast
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup apple cider vinegar
• 1/2 cup ketchup
• 1/4 cup brown sugar
• 2 tablespoons Worcestershire sauce
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Place pork shoulder roast in a slow cooker
2. Add onion, garlic, apple cider vinegar, ketchup, brown sugar, Worcestershire sauce, chili powder, paprika, salt, and pepper
3. Cook on low for 8-10 hours, or until pork is very tender and shreds easily
4. Shred the pork using two forks
5. Let cool completely before dividing into meal-prep containers and freezing

Meal Prep Tip: Use pulled pork for sandwiches, tacos, salads, or bowls. Thaw overnight in the refrigerator or reheat in the microwave.

7. Fish Piccata

Are you a busy parent craving for a bright and tangy flavor meal prep dish? This quick and light dish is an excellent source of lean protein and omega-3 fatty acids, which support heart health and brain function.

Ingredients

• 4-6 ounces white fish fillet (cod, tilapia, or sole)
• 1 tablespoon all-purpose flour
• 1 tablespoon olive oil
• 2 tablespoons unsalted butter
• 1 clove garlic, minced
• 1/4 cup dry white wine
• 2 tablespoons lemon juice
• 1 tablespoon capers, drained
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Instructions

1. Season the fish fillet with salt and pepper.
2. Dredge the fish lightly in the flour.
3. Heat olive oil in a skillet over medium-high heat for 2 minutes.
4. Cook the fish for 3-4 minutes per side, or until golden brown and cooked through. Remove fish from the skillet and set aside.
5. Melt butter in the same skillet over medium heat for 1 minute.
6. Add garlic and cook for 30 seconds until fragrant.
7. Pour in white wine and deglaze the pan by scraping up any browned bits for 1 minute.
8. Stir in lemon juice and capers for 1 minute.
9. Return the fish to the skillet and spoon the sauce over it for 1 minute.
10. Sprinkle with fresh parsley before serving.

Meal Prep Tip: Prepare the piccata sauce (steps involving butter, garlic, wine, lemon juice, and capers) and store it in an airtight container in the refrigerator for up to 3 days. Cook the fish fresh right before eating for the best texture.

8. Beef Egg Roll Stir Fry

Here’s a savory and slightly sweet meal prep dish with tender beef, crisp vegetables, and hints of Asian spices, reminiscent of a deconstructed egg roll. This take on a classic appetizer provides protein from the beef and a variety of vitamins and fiber from the vegetables.

Ingredients

• 2 ounces ground beef
• 1/2 teaspoon soy sauce
• 1/4 teaspoon sesame oil
• Pinch of ground ginger
• Pinch of garlic powder
• 1/2 cup shredded cabbage (green or napa)
• 1/4 cup shredded carrots
• 1/4 cup sliced bell pepper (any color)
• 1/4 cup chopped onion
• 1 tablespoon stir-fry sauce (store-bought or homemade)
• 1 teaspoon vegetable oil
• Optional: chopped scallions or sesame seeds for garnish

Instructions

1. In a small bowl, combine ground beef, soy sauce, sesame oil, ground ginger, and garlic powder. Mix well.
2. Heat vegetable oil in a small skillet or wok over medium-high heat for 1 minute.
3. Add the seasoned ground beef and cook, breaking it apart with a spoon, for 5-7 minutes, or until browned and cooked through. Drain off any excess grease.
4. Add shredded cabbage, shredded carrots, sliced bell pepper, and chopped onion to the skillet. Stir-fry for 3-5 minutes, or until the vegetables are crisp-tender.
5. Pour in the stir-fry sauce and cook for another 1-2 minutes, stirring to coat all the ingredients.
6. Transfer the stir-fry to a plate or bowl.
7. Garnish with chopped scallions or sesame seeds, if desired.

Meal Prep Tip: Cook the ground beef and stir-fry the vegetables (without the sauce) and store them separately in airtight containers in the refrigerator for up to 3 days. Prepare the stir-fry sauce separately as well, then combine everything and heat through just before serving.

9. Crockpot Hamburger Soup

This comforting soup delivers a savory and hearty flavor, reminiscent of a deconstructed cheeseburger with tender vegetables. Beef and vegetables can increase your intake of protein, vitamins, and minerals.

Ingredients

• 2 ounces ground beef
• 1/4 cup chopped onion
• 1/4 cup chopped carrots
• 1/4 cup chopped celery
• 1/2 cup diced potatoes
• 1/2 cup beef broth
• 1/4 cup diced tomatoes (canned or fresh)
• 1 tablespoon tomato paste
• 1/4 teaspoon dried Italian seasoning
• Salt and pepper to taste
• 1/4 cup shredded cheddar cheese (optional, for serving)
• 1 tablespoon chopped fresh parsley (optional, for serving)

Instructions

1. Brown the ground beef in a skillet over medium heat for 5-7 minutes. Drain off any excess grease.
2. Transfer the browned ground beef to a small crockpot.
3. Add onion, carrots, celery, potatoes, beef broth, diced tomatoes, tomato paste, and Italian seasoning to the crockpot.
4. Season with salt and pepper.
5. Cook on low for 4-6 hours or on high for 2-3 hours, or until the vegetables are tender.
6. Stir the soup before serving.
7. Garnish with shredded cheddar cheese and fresh parsley, if desired.

Meal Prep Tip: Prepare a large batch of the soup and divide it into individual portions in airtight containers. Store in the refrigerator for up to 4 days or in the freezer for longer storage, and reheat gently on the stovetop or in the microwave.

10. Rainbow Veggie Hummus Wraps

These light and refreshing wraps are a great choice for a quick lunch or a healthy snack. They are packed with fiber, vitamins, and minerals from the variety of vegetables and protein from the hummus.

Ingredients

• 1 large whole wheat tortilla or wrap
• 2 tablespoons hummus
• 1/4 cup shredded carrots
• 1/4 cup thinly sliced bell peppers (any color)
• 1/4 cup shredded cucumber
• 1/4 cup baby spinach or other leafy greens
• Optional: sprouts, avocado slices, or a sprinkle of seeds

Instructions

1. Lay the tortilla flat on a clean surface.
2. Spread the hummus evenly over the tortilla, leaving a small border.
3. Layer the shredded carrots, sliced bell peppers, shredded cucumber, and baby spinach down the center of the tortilla.
4. Add any optional ingredients like sprouts or avocado.
5. Fold in the sides of the tortilla, then tightly roll it up from the bottom.
6. Slice in half before serving, if desired.

Meal Prep Tip: Prepare the hummus, chop the vegetables, and store them separately in airtight containers in the refrigerator for up to 3 days. Assemble the wraps fresh just before eating to prevent the tortilla from getting soggy.

Conclusion

With these make-ahead meal prep ideas, busy parents can enjoy delicious and nutritious dinners without the stress of cooking every night. Stock your freezer with these convenient meals, and reclaim your evenings for family time and relaxation!