6 Meal Preps for Busy Parents to Make Ahead

Juggling parenting with work, school, and other responsibilities can leave little time for cooking elaborate meals. But with a little planning, you can stock your freezer with wholesome, delicious meals that are ready to heat and eat when life gets hectic. Here are six make-ahead meal prep ideas that will help you nourish your family without sacrificing your sanity.

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.

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!