20 of the best prep ready meals
For stress-free weekdays, freezer-friendly and meal-prep gold.
These 20 prep-ready meals are designed for real life: busy weekdays, quick reheats, and full-flavor satisfaction.
Built on the foundation of chopped, diced, sliced, or grated ingredients, each dish helps you prep smart, eat well, and stress less. These are fridge-friendly, freezer-happy, and incredibly delicious.
1. Sweet Potato & Egg Muffins
Prep: 10 min | Cook: 25 min | Total: 35 min
Eggs, grated sweet potatoes, and chopped spinach baked into handheld muffins. Perfect for breakfast on the run or healthy snacking any time of day.
Bite-sized version: Grate sweet potato, dice bell pepper and onion, chop spinach, whisk eggs, mix with cheese and seasonings, scoop into muffin tin, and bake at 375°F for 20–25 minutes.
2. Chicken Enchilada Casserole
Prep: 10 min | Cook: 30 min | Total: 40 min
Tender chicken layered with enchilada sauce, black beans, corn, and cheese. Bake once, eat all week.
Bite-sized version: Prep chicken, grate cheese, layer with enchilada sauce, beans, and corn in a casserole dish, and bake at 350°F for 30 minutes.
3. Steak & Veggie Grain Bowls
Prep: 15 min | Cook: 15 min | Total: 30 min
Grilled steak with chopped peppers, onions, and hearty grains. Customizable and perfect for sauce lovers.
Bite-sized version: Prepare grilled steak, chop peppers and onions, cook grains, and assemble into bowls with your favorite sauce.
4. Greek Pasta Salad
Prep: 15 min | Cook: 10 min | Total: 25 min
Fresh chopped cucumbers, tomatoes, olives, and feta tossed with pasta and a lemon-oregano vinaigrette. Stores beautifully.
Bite-sized version: Cook pasta, chop cucumber, tomato, and olives, toss with feta and vinaigrette, and chill before serving.
5. Zucchini Lasagna Roll-Ups
Prep: 15 min | Cook: 25 min | Total: 40 min
Creamy ricotta mixed with grated zucchini and rolled into lasagna noodles, topped with marinara and cheese.
Bite-sized version: Grate zucchini, mix with ricotta, spread on noodles, roll up, top with marinara and cheese, and bake at 375°F for 25 minutes.
6. Chicken Teriyaki Stir-Fry Packs
Prep: 15 min | Cook: 15 min | Total: 30 min
Chicken, chopped broccoli, and bell peppers marinated in teriyaki and portioned into freezer packs. Quick stir-fry anytime.
Bite-sized version: Prep chicken, chop broccoli and bell peppers, mix with teriyaki sauce, portion into bags, and freeze or stir-fry when ready.
7. Diced Tofu & Veggie Bowls
Prep: 10 min | Cook: 10 min | Total: 20 min
Tofu with chopped carrots, bell peppers, and edamame served over brown rice. A plant-powered meal ready in minutes.
Bite-sized version: Dice tofu, chop carrots and peppers, steam edamame, and serve over brown rice with soy-ginger dressing.
8. Chopped Chicken Caesar Pasta Jars
Prep: 15 min | Cook: 10 min | Total: 25 min
Layer romaine, grilled chicken, Caesar dressing, and whole wheat pasta into mason jars. Shake and eat!
Bite-sized version: Chop romaine, prep grilled chicken, cook pasta, grate Parmesan, and layer all with Caesar dressing in mason jars.
9. Grated Veggie Egg Bake
Prep: 10 min | Cook: 30 min | Total: 40 min
A sheet-pan egg casserole made with grated carrots, zucchini, and cheese. Cut into squares for quick breakfasts.
Bite-sized version: Grate carrots and zucchini, mix with eggs and cheese, pour into a sheet pan, and bake at 375°F for 30 minutes.
10. Turkey Meatloaf Muffins
Prep: 10 min | Cook: 25 min | Total: 35 min
Mini meatloaves made with ground turkey, onion, and herbs. Great for dinner or grab-and-go protein snacks.
Bite-sized version: Prep onion and herbs, mix with ground turkey and spices, press into muffin tin, and bake at 375°F for 20–25 minutes.
Meal Prep Made Easy
With The VanBites Vegetable Chopper
Chop, slice, and dice like a pro—without the mess. From quick breakfasts to weeknight dinners, it saves time, cuts cleanup, and keeps flavor in focus. Join the viral vegetable chopper family today!