Meal Prep It Forward! For the time it takes to prepare a single dinner, it takes relatively little extra time in the kitchen to bulk-cook and whip up two, three, or even four different dinners, then portion these into containers to make into convenient and delicious meals to have on hand for the week. Every ingredient you need for the spin-off dishes are listed within the structure of each main recipe, so you can see at a glance all that you’ll need to meal prep. You might find you prefer one spin-off over another, and the great thing about this mix-and-match approach is that it’s flexible and provides homemade, interesting, and healthy meals for your entire week. The 84 recipes are organized by “Pick Your Protein,” so you’ll find dishes with chicken, beef, fish, and meat-free options. With pantry, fridge, and freezer basics, as well as a weekly planner and shopping list, Meal Prep Made Simple is a necessity for every household!
Welcome!
Ready, Prep, Cook • You needn’t write off your entire Sunday to prep for the week; there are a few different strategies to employ:
Fridge Basics • Keep your fridge filled with these suggestions for sauces, condiments, pickles, and preserves to build flavor in your meals. These won’t take up much space, allowing more room for perishable foods.
Pantry Basics • Keeping these in your pantry means you have the flavor-boosting basis for many of these meal prep recipes, with only a few extra ingredients needed to transform these staples into delicious, satisfying meals.
Safety & Storage
Fridge & Freezer Guide
Feeling Saucy • Combine all ingredients, then season with sea salt and black pepper to taste.
Grab & Go BREAKFASTS
Overnight Oats
Chia Pudding with Jam Swirl
Bean Burrito Breakfast Bowls
Pick Your Protein CHICKEN
“One-Pan” Moroccan Chicken & Vegetables
Satay “Popcorn” Chicken with Pimped Slaw
One-Pan Tandoori Chicken
Grilled Mustard-Lemon Chicken & Sweet Potato
Chipotle Chicken & Sour Cream Potatoes
Pick Your Protein FISH
Chili-Glazed Salmon with Kimchi Corn
Chipotle Salmon with Lime Corn & Pico De Gallo
Thai Fish Cakes with Vermicelli Herb Salad
Pick Your Protein BEEF
Smoky Barbecue Steak with Braised Peppers
Bulgogi Beef & Noodles
Mexican Roast Beef & Vegetables
Texan Beef Meatloaf
Pick Your Protein MEAT-FREE
Sticky Glazed Tofu & Peppers with Chili-Lime Broccolini
Tofu Mushroom Patties with Asian Slaw
Mexican Beans Bowl
Chickpea “Meatball” Cacciatore
Weekly Meal Planner
Shopping List
Metric Charts
Meal Prep
Meal Prep It Forward!