r/MealPrepSunday

Hey everyone! Here are my latest meal preps, a little bit of everything.

1. Lasagna is, in my opinion, one of the absolute kings of meal prep. It reheats and freezes amazingly well. This one is especially great for using up leftovers: the meat is shredded leftover beef and pork from a cocido madrileño I made a while back (we call it ropa vieja here in Spain). It has béchamel, tomato sauce made with a proper sofrito, and a mix of grated Parmesan and Emmental on top. I used pre-cooked lasagna sheets for this.
2. Roast chicken with potatoes, onions, a whole head of garlic, and a lemon. One of those super delicious and effortless dishes. You just throw everything onto a tray, toss it in the oven, and easily get 3 to 4 portions out of it depending on appetite.
3. Frittata. I can’t say enough good things about it for meal prep, and it’s another perfect "fridge clean-out" dish for any veggies starting to turn. Mine has onions, cherry tomatoes, spinach, and zucchini. It reheats fantastically, though I actually love eating it cold as well.
4. A bit more of a classic meal prep style container, perhaps. This one has pork neck chops served with a mustard, Greek yogurt, and dill sauce. The potatoes are boiled with a clove of garlic and dressed with olive oil and chives. The peas are cooked with serrano ham, a couple of garlic cloves, and a hint of fresh mint.
5. Bonus track: Using the roasted chicken carcass and accumulated vegetable scraps, I made a quick chicken stock to use as a base for future stews.

Hope you like it!

These are my “loaded street corn beef bowls” that I made last week that are usually a go-to on my heavy training weeks (which is frequently right now haha)

I’ll drop the recipe below for anyone who wants to try them 👇 I tried to make it as detailed as possible for you 👍

Ingredients

For the Seasoned Beef:

ground beef (80/20)
2 tsp Celtic sea salt
1 tsp black pepper
2 tsp cumin
2 tsp chili powder
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder

For the Crispy Skillet Potatoes:

2 lbs baby Yukon gold potatoes, diced into ½ inch cubes
2 tsp Celtic sea salt
1 tsp black pepper
1 tsp garlic powder
1 tsp smoked paprika
1 tsp cumin

For the Mexican Street Corn:

4 cups corn (fresh, frozen, or canned - drained well)
1 large red onion, diced
4 cloves garlic, minced
1 jalapeño, diced (seeds removed for mild, keep seeds for hot)
1 tsp cumin
1 tsp chili powder
½ tsp smoked paprika
1 tsp Celtic sea salt

For the Street Corn Sauce (Elote Style):

1 cup full-fat Greek yogurt
3 tbsp fresh lime juice (about 2 limes)
2 tsp lime zest
1 tsp garlic powder
1 tsp chili powder
½ tsp cumin
½ tsp Celtic sea salt
¼ tsp cayenne pepper (optional)
½ cup cotija cheese OR feta cheese, crumbled

For Toppings:

½ cup cotija cheese OR feta cheese, crumbled (for topping)
½ cup fresh cilantro, chopped
3 avocados, sliced OR 1½ cups guacamole
3 limes, cut into wedges
Optional: Pickled jalapeños
Optional: Pico de gallo
Optional: Black beans (1 can, drained - extra protein + fiber)

How I make them:

Phase 1: Make the sauce

Step 1: In small bowl, whisk together:

1 cup Greek yogurt
3 tbsp fresh lime juice
2 tsp lime zest
1 tsp garlic powder
1 tsp chili powder
½ tsp cumin
½ tsp salt
¼ tsp cayenne (if using)

Step 2: Stir in ½ cup crumbled cotija or feta cheese.

Step 3: Mix until smooth and creamy. Refrigerate until serving.

Phase 2: Cook potatoes

Step 4: Heat electric skillet to 400°F.

Step 5: Add diced potatoes to skillet (add 1 tbsp oil if needed).

Step 6: Season with:

2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp smoked paprika
1 tsp cumin

Step 7: Spread in single even layer. Cook undisturbed 5-6 minutes until bottom is golden and crispy.

Step 8: Flip potatoes. Cook another 5-6 minutes until crispy on all sides and cooked through.

Step 9: Remove potatoes from skillet. Set aside in bowl.

Phase 3: Cook beef

Step 10: Keep skillet at 375°F.

Step 11: Add ground beef directly to skillet. Break up with spatula.

Step 12: Cook 8-10 minutes until browned and no pink remains.

Step 13: Season with all spices listed above. Stir well.

Phase 4: Make the street corn

Step 14: Keep skillet at 375°F (use remaining protein fat for flavor!).

Step 15: Add diced red onion and jalapeño to skillet. Cook 3-4 minutes until softened.

Step 16: Add 4 cloves minced garlic. Cook 1 minute until fragrant.

Step 17: Add 4 cups corn to skillet. Spread in single layer.

Step 18: Cook undisturbed 2-3 minutes until corn gets slightly charred on bottom.

Step 19: Stir and cook another 2-3 minutes until corn is tender and has charred spots throughout.

Step 20: Season with:

1 tsp cumin
1 tsp chili powder
½ tsp smoked paprika
1 tsp salt

Step 21: Stir to combine. Remove from heat.

Phase 5: Assemble

Step 22: Divide crispy potatoes among 6 large bowls (about ½-¾ cup per bowl).

Step 23: Top each bowl with:

Generous portion of protein (about 6 oz chicken strips or ⅔ cup ground beef)
½ cup charred street corn mixture
Optional: ¼ cup black beans
½ avocado, sliced OR 2-3 tbsp guacamole
2-3 tbsp street corn sauce drizzled over everything
2 tbsp crumbled cotija or feta cheese
Fresh cilantro
Lime wedge on the side

Hope you enjoy! Let me know how you like them, I’m always sharing my recipes 🫡

Hey Meal Preppers, this past week I made a few healthy meals that turned out great!

Breakfasts spicy cheesy oats: in dry bags old fashioned oats. In bowls sautéed baby spinach, sliced mushrooms, onion, shredded fat-free cheddar, neufchatel. Seasoned with salt, black pepper, smoked paprika, cayenne and red pepper flakes. Topped with a sunny side up egg and homegrown broccoli sprouts.

Lunches orange chicken bowls: brown rice, sautéed broccoli, mushrooms and garlic. Chicken breasts slow cooked following an orange chicken recipe. Season dish with soy sauce and garnish with sliced scallions and sesame seeds.

Snacks protein muffins: I used mixed blueberries, blackberries and raspberries. Reusable muffin liners work perfect for these. I have two muffins with a yogurt cup and a mandarin orange.

** I'll post the recipes in a comment so my post isn't auto deleted.

32 burritos, 16 chicken with a homemade fajita spice mix and 16 using a beef chili.

Mix of toppings in each one, guac, sour cream, array of cheeses, assortment of beans, lettuce, jalapeños, sweetcorn and a fried onion and pepper veg mix. Oh and a few different salsas.

The rice is a homemade Mexican rice.

Overall a lot of prep and not sure it’s worth it but definitely nice to have the freezer stacked! Will probably do burrito bowls the next time because the wrapping and defrosting is a pain.

Oh yeah, not enough counter space to wrap them so the floor was used. Lol it was clean

This is an easy recipe. Served for dinner and meal prepped for week. Best when eaten chilled so your side dish doesn’t have to be removed. If you prefer warming it up, use roasted veggies as a side dish.

Rana brand fresh cheese tortellini, your favorite tomato based pasta sauce, ricotta, and mozzarella. Cook pasta al dente. Layer in casserole dish with sauce and cheese. Top with mozzarella. Bake for 30 minutes at 350 degrees Fahrenheit.

Eaten chilled: Side of salad greens and raw veggies with a lemon wedge. Or mixed fruits.

Eaten warmed: Side of roasted veggies. Broccoli with tomatoes. Carrots with peppers. Cauliflower with green beans. Corn with black beans. Etc.

This is the recipe I used: https://thewoksoflife.com/soy-scallion-noodles-cong-ban-mian/#recipe

I didn't add the pork component, but I don't know where I went wrong lol. I think I just got the wrong type of noodles? Well, they can't all be a win, but I'll eat the last five servings regardless!

For the past month and half me and my partner have been meal prepping like mad.

Our household consists of 2 adults, our almost 3 year old and a newborn.

We are very fortunate to have 2 American fridges and because my mother is temporarily here helping us out (running after the toddler) we were able to get both of the freezers full to the max.

I'm a SAHM and we eat everyday home cooked meals, this really helps out to organize my weeks better.

We buy most of the protein when it's on special offer or with the yellow sticker to make this more affordable.

What we have in the house freezer:

Katsu Curry (needs protein) - 4 meals,

Tomato soup - 1 meal (to go with Sandwiches),

Trinidad Curry + chicken - 1 meal,

Japanese tomato curry (needs protein ) - 2 meals,

White fish - 2 meals (for simple Japanese meals),

Fish balls (store bought) - for miso,

Velvet Chicken - 1 meal,

Chicken breast with red pepper - 2 meals,

Chicken Korma curry - 1 meal,

Frozen edamame 2 bags,

1 piece of pork belly for braising - 2 meals,

Lots of sausages.

Garage freezer:

Slices of white bread (from a TGTG bag) emergency bread,

Chicken and nappa cabbage soup - 2 meals,

Fish soup - 2 meals,

4 bags of duck Gyoza - store bought, 3 meals.

2 bags of tuna steaks - 2 meals,

Lamb chops - 1 meals,

Chicken butter curry - 2 meals,

Salmon steak - 1 meal,

Sweet and chilly chicken thighs - 1 meal,

Several meat balls,

Several Burgers,

Diced pork with honey and rosemary - 2 meals,

Very fine cut beef for soup - 1 meal,

Braised veal stew - 1 meal,

Bags of frozen veggies.

Don't ask how much time this lasts because it's the first time I have the 2 freezers full... So no ideia.

But we do eat lots of protein!

We supplement everything with sushi rice and fresh veggies.

Ingredients
- 3 lb. 93% lean ground turkey
- 400g elbow macaroni
- 1 cup of mac & cheese powder (I use Big Daddy Mac Mix)
- 3/4 cup ultrafiltered fat free milk
- 2 cans of diced tomatoes and peppers (I used HEB brand with tomatoes and habaneros)
- However much frozen broccoli you feel like having

Calories: 575
Fat: 17g
Carbs: 60g
Protein: 53g

Really simple meal prep that scratches my comfort food cravings but still hits the macros. Start by cooking the ground turkey with salt, garlic powder, onion powder, and pepper until brown, then drain and set aside. Boil your macaroni until al dente, then drain as well. Once both are set aside, combine your mac powder and milk, then toss together with your noodles. Once that’s combined, thrown in the turkey and drained diced tomatoes/peppers, then divide evenly between 7 containers. Season your broccoli with salt and pepper, then throw in as well. All together, prep took about 30 minutes with cleanup only taking about 5.

Hi colleagues

This week we have something quick and easy to do.

3 types of protein and 2 carbs, pasta and basmati rice.

For my veggies I choose pach-choi and zucchini, and the tomato sauce is made with spring onion and red bell pepper.

For the chicken: this time I marinated it overnight with greek yogurt, lime, olive oil, oregano and several spices, mostly curcuma. Cooked in the oven 215°C for 8 mins.

Made about 6 boxes at a time for me and my partner — 3 days each.

Chicken:

- Marinated overnight in ginger-garlic paste, lemon added after

- Grilled, then cut into chunks

Sauce:

- Olive oil in a pan, sauté garlic, then onion until transparent

- Green chilli, carrot, cauliflower and sweet corn, stir 3-4 min

- Lower the heat, add 2 tbsp wheat flour, stir 1-2 min to cook off the raw taste

- Add ½ cup blanched-and-blended spinach puree, cook 1-2 min

- Gradually add milk, stirring so it doesn't lump

- Chilli flakes, oregano, crushed black pepper, salt. Stir until creamy

Then:

- Boil penne al dente, reserve some pasta water

- Combine with the sauce, 50g low-fat cheese and coriander, loosen with pasta water

- Fold in the chicken

The egg isn't prepped ahead — I poach one fresh each morning while packing and add it to that day's box.

Macros per container from what I calculated: ~800 cal / 86g protein / 100g carbs / 31g fat

Happy to get inputs on what can I improve/add/take off.

This is week 32 of my journey to lose 100 lbs in 2026. Meal prep has helped me a lot to maintain my nutrition goals on my working days. I focus on eating balanced macros with an emphasis on reducing fat and increasing fiber. For this week I have the following:

Breakfast: Keto toast and a banana. 165kcal, 9g protein, 2g fat, 49g carbs, 23g fiber.

Lunch: Glazed meatloaf with mashed potatoes, peas, and sourdough bread. 750kcal, 46g protein, 22g fat, 91g carbs, 9g fiber.

Dinner: Roasted succotash with baked fish and lemon. 780kcal, 62g protein, 12g fat, 103g carbs, 28g fiber.

Total macros for each day: 1700kcal, 117g protein, 36g fat, 244g carbs, 61g fiber.

A bit of a classic American theme for this week and a chance to try succotash for the first time. It's delicious and reminds me a lot of an American version of ratatouille with beans. With some extra time during the day now, I've left cooking my dinner's protein until a la minute and will be baking the last of my frozen mahi mahi and salmon to have with the succotash. I also added the meatloaf glaze after cooking this time as I'm freezing the leftovers and the glaze gets a little messy when freezing. Down 2 more lbs this week for 60 lbs lost total. Recipes for everything below!

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This dish I make often, it's just pure comfort food to me, easy to make and costs around $1.5. This recipe gives 4 portions and it scales extremely easily.

To start with, yesterday I soaked 150g (5 oz) chickpeas in water, after a couple of hours I drained them and added 2 tbsp soy sauce, 1 tsp ginger powder and 1 tsp coriander powder. Put the chickpeas in the fridge overnight to soak up all the marinade.

The rice is the standard 200ml rice to 300ml water. (1 cup rice to 1.5 cup of water) Simmer 12 minutes, rest for 10 minutes. I like to add half a cube of chicken bouillon and 3 cloves. Salt to taste.

I used 400g (14 oz) deboned chicken thighs. Cut into cubes and fried in a pan. Simply seasoned with salt and pepper.

The marinated chickpeas got 15 minutes in the frying pan at moderate heat to give them a nice texture and delicious roasted taste.

The sauce is extremely easy to make!

1.5 cup of water.

Half a chicken bouillon cube.

One teaspoon of garlic powder.

Two tablespoons of curry madras (you might use more or less, depending on your preferences)

Two tablespoons of powdered coffee creamer.

1 heaping tablespoon of mango chutney.

A little corn starch slurry to thicken the sauce.

At the end, add one cup of frozen vegetables. (Forgot to add them to the picture)

This can't be any easier, cheaper, or tastier and tastes even better after reheating!

A simple chicken meal prep

-Made oven baked chicken breasts marinated in Greek yogurt, lime juice, olive oil, smoked paprika, garlic powder, salt, pepper and a little cumin. It keeps the chicken really tender and gives it a lot more flavor without needing too many ingredients.

-Made a mix of black rice and white rice which turned into a lovely purple rice. I love doing this because it looks great and makes the meal feel a bit more interesting.

-Roasted brussel sprouts and potatoes with olive oil, salt and pepper for 45 minutes in the oven until golden and caramelized.

-Haven't tried it yet, flavor and meal fatigue tbd

I’ve been following Stealth Health Life for years. He came out with his own meal prep containers and they are bamboo. However I haven’t found any information on how well the do with liquids. Like pasta’s, not soups. These would be frozen. To use these for lunch and dinner prep, it would be around $60 a month or $1 a container.

I kind of like the disposable option because I can always give a meal to a relative or friend to try if I have any left overs.

Thoughts?

I absolutely phoned it in this week. This was supposed to be a lot heavier on the eggplant, but apparently there was only one sad looking eggplant left when my grocery order got shopped. This is two bags of frozen grilled chicken breast cooked a few minutes less than the package says. At the same time, I roasted the eggplant that had been peeled and cut into thin-ish rounds. While those were cooking, I blended 16 oz of cottage cheese with 32 oz of garlic, basil, and oregano tomato sauce and some Italian seasoning. When the chicken and eggplant were done, I layer chicken, ten eggplant, then the remaining chicken into my containers and covered them with the sauce mixture. Topped each container with 1 oz parmesan and one oz mozzarella and stuck them back in the oven for 25-30 minutes. 5 servings, 570 calories, 70g protein, and 9 g fiber.

The yogurt pudding cups don't look like much, but holy shit are they good. It's 32oz nonfat Greek yogurt, a 1.7oz package of no sugar coconut lime pudding mix, and about 50g vanilla protein powder. I'll probably top it with about 10g Graham cracker crumbs each, but I think that Graham crackers that are a little chunkier than crumbs would be better. Or toasted unsweetened coconut flakes. As is, it's 4 servings, 270 calories, and 33g protein (depending on your protein powder brand).