If you're not meal prepping right, you're probably making it harder than it needs to be. The whole point is to save time, cut stress, and still eat well during the week—and that only works when you've got the right recipes in rotation. These are the ones people actually come back to. They’re simple, smart, and built for busy days. Whether you’re packing lunches, stocking up the fridge, or just trying to stay ahead, these picks make the job way easier.
Korean Tofu Soup. Photo credit: Urban Farmie.
Nigerian Jollof Rice
Nigerian Jollof Rice cooks in one pot and builds flavor with a tomato and pepper base plus a crisp bottom layer. It’s a go-to for smart meal prep thanks to its short cook time and freezer-friendly setup.
Get the Recipe: Nigerian Jollof Rice
3 Ingredient Broccoli Cheese Casserole
This 3-ingredient broccoli cheese casserole comes together in 30 minutes with minimal effort. It’s a strong pick for prepping ahead since it freezes well and works on even the busiest nights.
Get the Recipe: 3 Ingredient Broccoli Cheese Casserole
Ethiopian Cabbage
Atakilt Wat is a one-pot cabbage and potato stew that uses simple pantry ingredients and cooks fast. It’s a smart choice when planning meals for the week because it stores and reheats easily.
Get the Recipe: Ethiopian Cabbage
Korean Tofu Soup
Spicy Korean tofu soup brings heat and comfort in one bowl, with gochugaru and mushrooms in a rich broth. It’s perfect to batch and freeze so you’ve got something ready without extra work.
Get the Recipe: Korean Tofu Soup
Vegan Efo Riro (Nigerian Spinach Stew)
Vegan efo riro uses spinach and mushrooms for a flavorful stew that’s easy to portion and reheat. It’s great to prep in advance and keep on hand when your schedule gets packed.
Get the Recipe: Vegan Efo Riro (Nigerian Spinach Stew)
Instant Pot Jollof
Instant Pot Nigerian Jollof Rice speeds up the process without losing the bold, peppery flavor it’s known for. It’s the kind of dish you want in your freezer when you’re out of time but still want something solid.
Get the Recipe: Instant Pot Jollof
Ayurvedic Indian Kitchari
Kitchari is a rice and lentil porridge that simmers into a complete meal in under an hour. It freezes well, making it a good fit for prepping meals that are ready to go when you need them.
Get the Recipe: Ayurvedic Indian Kitchari
Dal Tadka
Dal tadka brings in protein and spice with every scoop and is ready in under an hour. It belongs on any meal prep list because it keeps well and works for both lunch and dinner.
Get the Recipe: Dal Tadka
Kik Alicha
Kik Alicha is a simple split pea stew with bold spices that cooks in one pot. It freezes and reheats easily, making it a reliable pick for prepping meals ahead.
Get the Recipe: Kik Alicha
Easy, Spicy Gochujang Tofu
Gochujang tofu cooks fast and has a bold, sweet heat that holds up well in the fridge or freezer. It's great to prep early so you’ve got a strong protein option already made.
Get the Recipe: Easy, Spicy Gochujang Tofu
Broccoli Cheddar Soup
Broccoli cheddar soup is veggie-packed and smooth, done in just over half an hour. It's a solid pick for freezing and pulling out on days when time is tight.
Get the Recipe: Broccoli Cheddar Soup
Creamy Ranch Chicken Freezer Meal
Creamy ranch chicken uses just a few ingredients and cooks into something rich and filling. It’s one to prep and freeze ahead so you’re never scrambling for dinner.
Get the Recipe: Creamy Ranch Chicken Freezer Meal
Italian Meatballs
Italian meatballs are quick to prep and can be frozen raw or cooked, ready for whatever you need. They’re practical for meal prepping because they go straight from freezer to plate.
Get the Recipe: Italian Meatballs
Spicy Porter Short Rib Chili
Spicy porter short rib chili is rich and filling, with enough flavor to stand up to freezing and reheating. It’s an easy one to make in bulk and portion out for later.
Get the Recipe: Spicy Porter Short Rib Chili
Meatball Casserole
This meatball casserole is easy to throw together and bakes into a filling, no-frills meal. It freezes well, making it great to prep early and save for busy evenings.
Get the Recipe: Meatball Casserole
Best Easy and Creamy Squash Casserole
Squash casserole puts summer squash to good use and bakes into a simple, hearty side. It’s an easy freezer pick that saves you prep when the rest of the meal needs attention.
Get the Recipe: Best Easy and Creamy Squash Casserole
Korean Barbecue Beef Freezer Meal
Korean barbecue beef cooks in a tangy sauce and holds up well in the freezer. It's a smart meal prep move that covers both flavor and convenience.
Get the Recipe: Korean Barbecue Beef Freezer Meal
Easy Chicken Casserole
Chicken casserole combines shredded chicken, creamy soup, and cheese into a filling meal that’s freezer-ready. It’s one to batch in advance and heat up whenever you need something fast.
Get the Recipe: Easy Chicken Casserole
Maple Mustard Air Fryer Frozen Salmon
Frozen salmon in the air fryer skips the thaw and cooks up fast with a maple mustard glaze. It’s a reliable choice for freezer meals that don’t require planning ahead.
Get the Recipe: Maple Mustard Air Fryer Frozen Salmon
Buffalo Chicken Tenders
Buffalo chicken tenders are coated and baked in under an hour, with plenty of flavor and protein. They freeze well, so you can prep now and have them ready when you want them.
Get the Recipe: Buffalo Chicken Tenders
Curry Salmon with Coconut Milk and Bok Choy
Curry salmon with bok choy cooks in one pan and packs in plenty of flavor in 30 minutes. It’s perfect to freeze and keep on rotation for a quick dinner solution.
Get the Recipe: Curry Salmon with Coconut Milk and Bok Choy
Buffalo Chicken Meatballs
Buffalo chicken meatballs are easy to make and come packed with bold flavor in every bite. They’re a freezer-friendly meal that helps cut down on prep during the week.
Get the Recipe: Buffalo Chicken Meatballs
Pot Roast Freezer Meal
Pot roast is easy to cook in bulk and holds up well in the freezer, making it a great make-ahead option. It’s a practical pick for getting dinner on the table with minimal effort.
Get the Recipe: Pot Roast Freezer Meal
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