Meal Prep for the Week: 10 Easy Recipes to Save Time & Stress

 

Being a mom is a full-time job and to be honest there are moments when one feels that there is a lack of time in the day. It is the last thing you want to be concerned with what to make at dinner even though there is school run, work, errands, and keeping the household running. That is where meal planning of week meals comes in.

Preparing meals is not a craze but a game changer. You can save hours a week, stress relief and even enjoy eating healthy food with your family with a little planning and the correct recipes.

I will keep this post short, telling you 10 simple recipes that I use to prepare my meal in advance, and my secrets to make it sound, easy and completely possible, even when you are a busy mom.

Why Meal Prep Matters for Moms

The Importance of Meal Prep to Mothers.

Preparing meals may seem like an overwhelming idea but once you master this art, it will become your personal trick to a stress-free and healthier week. Here’s why:

• Saves Time: Batch cooking will ensure that you do not spend many nights with an empty fridge.

• Less Stress: There will be no more last-minute panic over what to make to eat.

• Enhances Healthier Choices: Pre-cooked foods will make you less resistant to takeout.

• Saves Money: Preparing in advance saves waste of food and unnecessary visits to supermarket to buy groceries.

Pro Tip: Start small. You do not need to cook all your meals on Sunday. It can be enormous even to prepare only lunches or prepare only several dinners.

How to Meal Prep for the Week Like a Pro

The Ultimate Guide to Prepping your Weekly Meals.

Giving recipes before we get into recipes, a few meal prep basics would have everything easier.

1. Plan Your Meals

• Choose the types of meals you would like to prepare: breakfast, lunch, dinner or snacks.

• Look in your fridge and your pantry to consume what you have.

• Make a simple shopping list.

2. Pick Easy, Versatile Recipes

Choose recipes that:

• Keep in the fridge or the freezer.

• Can be eaten hot or cold.

• Similar ingredients should be used to save on costs.

3. Invest in Containers

• Airtight containers are clear to provide an idea on what is in them.

• Convenience: Portion-sized containers can be considered as a convenience.

4. Set Aside Time

• Set aside 1212 hours on Sunday (or any other day of the week) to prepare meals.

• Turn on some music or a podcast- it is more fun to prepare.

5. Batch Cooking Tips

• Prepare each type of grain, protein and vegetables separately, they have long shelf life and can be combined in various ways.

• The time-saving gadgets are sheet pans and slow cookers.

Pro Tip: To be organized, label the containers with the date and meal.

10 Easy Recipes for Meal Prep

The 10 recipes that are mom-friendly, healthy and stress-free are listed here. Such recipes are interchangeable over the course of the week.

1. Overnight Oats Jars

Good with: Fast foods
Prep time: 5 minutes

Ingredients:

• Rolled oats

• Milk or plant-based milk

• Greek yogurt

• Chia seeds

• Fresh or frozen berries

• Honey or maple syrup

Instructions:

• Prepare a jar in which there will be oats, milk, yogurt, chia seeds, and berries.

• Sweeten using honey or maple syrup.

• Refrigerate overnight.

Hint: Prepare 5 jars in one go and get yourself a readymade breakfast every morning.

2. Veggie-Packed Quinoa Salad

Suits: Lunch or side dishes.
Prep time: 15 minutes

Ingredients:

• 2 cups cooked quinoa

• Cherry tomatoes, halved

• Cucumber, diced

• Bell peppers, diced

• Feta cheese (optional)

• Lemon juice, pepper, salt, olive oil.

Instructions:

• Add all the vegetables to cooked quinoa.

• Season, add Lemon Juice and olive oil.

• Keep a maximum of 5 days in containers.

Hint: It can be supplemented with chickpeas or grilled chicken which contains extra protein.

3. Baked Chicken and Veggies

Perfect for: Dinner
Prep time: 30 minutes

Ingredients:

• Chicken breasts or thighs

• Zucchini, carrots and broccoli.

• Olive oil, pepper, paprika, salt, garlic.

Instructions:

• Preheat oven to 400°F (200°C).

• Combine henna and vegetables with olive oil and spices.

• Bake for 25–30 minutes.

Tip: Prepare the chicken in advance as more to use in wraps, salads, or bowls of grain in the future.

4. Turkey Meatballs with Marinara

Good in: Bowls of lunch or dinner.
Prep time: 40 minutes

Ingredients:

• Ground turkey

• Breadcrumbs

• Egg

• Garlic and onion powder

• Marinara sauce

Instructions:

• Blend turkey, breadcrumbs and seasonings.

• Roll into balls and cook at 375 degrees F (190 degrees Celsius) in 20 minutes.

• Cook in marinara sauce 10 minutes.

Hint: Freeze the additional meatballs so as to have future quick meal.

5. Mason Jar Salads

Fits Great: Lunches to go.
Prep time: 10 minutes

Ingredients:

• Salad greens

• cucumber, bell peppers, cherry tomatoes.

• Protein (chicken, tofu, beans)

• Dressing

Instructions:

• Pour ingredients of the layers in a mason jar with dressing at the bottom.

• Shake when ready to eat.

• Even the greens should remain on the top, otherwise they get wet.

6. Breakfast Egg Muffins

Good with: Grab and go breakfast
Prep time: 25 minutes

Ingredients:

• Eggs

• Spinach

• Cherry tomatoes

• Cheese

• Salt and pepper

Instructions:

• Whisk eggs and season.

• Add veggies/cheese and pour into muffle tins.

• Bake at 350°F (175°C) for 20 minutes.

Hint: refrigerate and heat after 30 seconds to have a quick breakfast.

7. Slow Cooker Chili

Ideal to: Dinner or leftovers
Prep time: 10 minutes, slow cook 6 -8 hours.

Ingredients:

• Ground beef or turkey

• Beans

• Diced tomatoes

• Onion, garlic, chili pepper, cumin.

Instructions:

• Put all ingredients in a slow cooker.

• Cook on low for 6–8 hours.

Hint: Portions may be frozen separately and used as a future meal.

8. Energy-Boosting Snack Boxes

Perfect for: Snacks on the go
Prep time: 10 minutes

Ingredients:

• Nuts

• Cheese cubes

• Fresh fruit

• Veggie sticks

Instructions:

• Stir small containers with ingredients of portion.

• Grab and go!

Hint: There are 5-6 boxes of snacks to make a week.

9. Salmon and Asparagus on Sheet Pan

Perfect for: Dinner
Prep time: 25 minutes

Ingredients:

• Salmon fillets

• Asparagus

• Lemon, pepper, salt, garlic, olive oil.

Instructions:

• Preheat oven to 400°F (200°C).

• Add olive oil and spices to asparagus.

• Salmon is put onto the pan where it is seasoned and baked 12-15 minutes.

Tip: You can multiply the batch twice so that you can get easy lunches tomorrow.

10. Greek Yogurt Parfaits

Best served with: Breakfast or dessert
Prep time: 5 minutes

Ingredients:

• Greek yogurt

• Granola

• Berries

• Honey

Instructions:

• Put in layers in jars containing the yogurt, granola, and berries.

• Drizzle with honey.

TIP: Ready 5 -6 jars to grab a breakfast.

Bonus Meal Prep Tips for Busy Moms

• Mix & Match: Make a meal, eat twice: alternate between the proteins, vegetables, and grains.

• Freeze Wisely: Freeze meals in small portions in order to have leftovers in case of a rainy day.

• Label Everything: Mark the date and the name of meals on each container.

• Application Your Equipment: Slow cookers, sheet pans and instant pots are savors.

• Stay Flexible: Life happens. Everything works out fine if you even miss a prep day just pick up the next day.

Conclusion

Weekly meal planning is not only time-saving, but it also gives one space, energy, and tranquility. Even some small actions can make the hectic weeks become smooth and without stress.

Bear in mind, it does not need to be flawless. Begin with simple dishes, test yourself and see how much you feel more in control with your week. With ready prepared meals that are healthy, you are not only feeding your family but also yourself.

It is time to grab those containers and select a few recipes off this list and treat yourself to a more peaceful, joyful week. You’ve got this, mom!