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28 Healthy Dinner Meal Prep Ideas

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By: 22 Comments
Posted: 7/3/20 Updated: 10/19/20

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These healthy dinner meal prep ideas cover a range of options including freezer meals, big batch proteins, ingredient prep and more.  Get a head start on your dinner to reduce your stress and eat healthier!

When it comes to meal prep, often we think of pre-cooked meals that we simply need to reheat. That is all well and good for breakfast and lunch, but when it comes to dinner, my family and I like a freshly cooked dinner. These healthy dinner meal prep ideas will help you get a head start on dinner.

collage image with dinner meal prep ideas

Meal prep has revolutionized the way I cook. It reduces our meal time stress, saves us money, and helps us eat healthier.

When it comes to meal prepping dinner, it isn't as clear cut as meal prepping lunch or breakfast. Cooking a full week of dinners ahead and reheating is a LOT of work, and most of us don't have the time to do that.

Here's an alternative: by being strategic in pre-cooking or pre-chopping certain ingredients, we can save a ton of time during the week, and get a big leg up on dinner.

I'm sharing meal prep dinner ideas that will help you get a head start, while still eating 'fresh' food.

click to jump to different dinner prep strategies:

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Freezer Meals

Stocking up the freezer with dinner components or fully assembled meals is always a good idea. Sometimes even just having that one component waiting for you makes your dinner decisions so much easier. Here are some popular freezer meals from the website, but check out our full freezer category page here.

7 Easy Stir Fry Sauce Recipes
These SEVEN easy stir fry sauce recipes add so much flavor to your dinner! They are easy to prep with pantry staples, and you can even freeze them for later.
overhead shot of 7 easy stir fry sauces on gray background
Meal Prep Chicken Fajitas (Sheet Pan)
Sheet pan chicken fajitas with tender and juicy chicken, bell peppers, and onions tossed in a delicious homemade fajita seasoning. Ideal for meal prep or for a simple weeknight dinner.
Check out this recipe
overhead shot of three sheet pan chicken fajitas on gray plate with fresh avocado and cilantro

Best Baked Turkey Meatballs (+ 7 Flavors!)
The BEST baked turkey meatballs are juicy and delicious, made with simple everyday ingredients! Bake up classic turkey meatballs, or jazz them up with one of 7 different flavor options. Healthy, freezer-friendly and absolutely delicious!
Check out this recipe
five baked turkey meatballs lined up on parchment paper

Freezer Cauliflower Rice Black Bean Burritos
These freezer cauliflower rice black bean burritos are lighter but just as tasty as the original!  Loaded with veggies, salsa, black beans and cheese, and so convenient to have stocked in your freezer.
Check out this recipe
cauliflower rice black bean burrito cut in half and stacked on a plate with avocado slices

Taco Stuffed Sweet Potatoes
Taco stuffed sweet potatoes are a delicious lunch or dinner recipe and great loaded up with your favorite toppings! Perfect for meal prep and freezer-friendly.
Check out this recipe
Two taco stuffed sweet potatoes on a gray plate with fork taking a bite
One Pot Black Bean Fajita Pasta
One pot black bean fajita pasta is creamy and delicious vegetarian pasta recipe. With bell peppers, onions, black beans and fajita seasonings, it's perfect for weeknight dinners or for meal prep.
Check out this recipe
overhead shot of black bean fajita pasta in white bowl with parsley sprig and limes
7 Chicken Marinade Recipes (Freezer-Friendly!)
These 7 chicken marinade recipes make your chicken tender, juicy and so flavorful! You can cook these up in the oven or on the grill. It's so easy to prepare a bunch at once and freeze for later.
Check out this recipe
overhead shot of 7 chicken marinades labeled in freezer bags

Prep meal components

Pre-chopping or cooking vegetables and shaking up sauces is another great way to save time on week nights. Here are some ideas to get a head start on dinners:

7 Basic Vinaigrette Recipes
7 basic vinaigrette recipes that will add so much flavor to your salads! These are ready in under 5 minutes and are so much tastier than the store-bought stuff.
Check out this recipe
a stack of 7 glass jars filled with various vinaigrette recipes

How to Cook Quinoa (step by step photos)
This post shows you how to cook quinoa with step by step photos. This method yields perfect and fluffy results each and every time using three important steps.
Check out this recipe
spoon scooping up quinoa over a large pot

How to Cook Spaghetti Squash
Showing you how to cook spaghetti squash the EASY way! Step by step directions for how to roast a whole spaghetti squash, tips on how to slice it, and recipes to make with this low carb veggie.
Check out this recipe
hand holding half a cooked spaghetti squash and scooping out the insides with a fork
How to Cook Zucchini Noodles (with step by step instructions)
How to cook zucchini noodles- showing you an easy 5-minute method for cooking zucchini noodles, plus how to make them ahead and store for meal prep.
Check out this recipe
overhead shot of zucchini noodles coming out of spiralizer
Perfect Cauliflower Rice (+ 7 Flavors!)
Cauliflower rice is a great low carb, veggie-heavy alternative to rice. This post shows you how to make, cook and store cauliflower rice, as well as seven different cauliflower rice recipes that are packed full of flavor!
Check out this recipe
overhead shot of seven flavors of cauliflower rice in white bowls with text labeling each
PERFECT Instant Pot Sweet Potatoes
Perfect Instant Pot sweet potatoes each and every time, with perfect, creamy insides. A time chart based on the width of your sweet potatoes ensures they are perfectly cooked each time.
Check out this recipe
overhead shot of sweet potatoes lined up with text showing number of minutes to cook each

Crockpot freezer meals

Crockpot freezer meals are assembled ahead and frozen. When you are ready to cook, thaw, add to the slow cooker, and cook it up! This saves you time chopping and measuring in the morning. Find more ideas on the freezer slow cooker page.

7 Slow Cooker Chicken Recipes
SEVEN simple slow cooker chicken recipes that have a lot of flavor for very little effort! Easy to prepare and made with wholesome ingredients, these crockpot chicken recipes are meal prep friendly and can be frozen as crockpot freezer meals!
Check out this recipe
overhead shot of freezer bags with seven slow cooker chicken recipes and text labels
Smoky Slow Cooker Turkey Chili
This smoky slow cooker turkey chili is rich and bold in flavor- with chipotle chilis, ground turkey, kidney beans and plenty of spices. The slow cooker makes this easy and hands off to prep, and it works great for meal prep! 
Check out this recipe
slow cooker turkey chili in a blue bowl
Spicy Slow Cooker Chickpea Chili (+ Instant Pot)
An easy and delicious 8-10 hour slow cooker chilli packed with chickpeas and sweet potato, and flavored with chipotle and lime. Ready when you walk in the door from work!
Check out this recipe
spicy slowcooker chickpea chili in a blue bowl with a spoon
Slow Cooker Butter Chicken
EASY slow cooker butter chicken is made with healthy ingredients, and can be assembled and frozen for meal prep! Made with tender chicken thighs, and a creamy coconut tomato curry sauce, it's dairy-free, gluten-free, low carb, and delicious!
Check out this recipe
spoon stirring butter chicken in a slow cooker
Crock Pot Stuffed Peppers Recipe
These crock pot stuffed peppers are made with 5 simple ingredients and filled with delicious taco flavors. Easy to prep ahead (you can even freeze them), and cook in the slow cooker for a convenient and hands off dinner.
Check out this recipe
close up shot of stuffed peppers in crock pot
Vegan Slow Cooker Peanut Stew (Maafe-Inspired)
Slow cooker peanut stew is vegan comfort food at it's finest! With chickpeas, sweet potatoes, and peanut butter, it's inspired by the West African peanut stew, maafe. You can assemble this ahead and freeze as a crockpot freezer meal.
Check out this recipe
bowl of vegan slow cooker peanut stew

Big batch protein

One of my favorite ways to get a head start on dinner is to cook a big batch of protein and use it up in multiple meals. Here are some of my favorite proteins to prep ahead (some of these include a full meal prep plan and shopping list; find all of my meal prep plans here).

Instant Pot Whole Chicken
Instant Pot whole chicken is the most hands off way to cook a chicken on meal prep Sunday. Showing you how to cook a fresh or frozen whole chicken in the Instant Pot. This recipe is low carb, gluten-free and paleo.
Check out this recipe
Close up shot of a whole cooked chicken with a few slices off on a gray plate with fresh thyme
Instant Pot Chickpeas
How to make Instant Pot Chickpeas- no soaking required! Cooking your chickpeas from scratch will save you money and tastes so much better than canned.
Check out this recipe
Chickpeas on a large ladle coming out of the instant pot
Slow Cooker Honey Lime Chicken
This honey lime chicken is an easy and delicious base slow cooker recipe with only 6 ingredients and takes only 10 minutes to throw together. Use it on sandwiches, tacos, salads and more. Gluten-free, meal prep- and freezer-friendly. 
Check out this recipe
Honey lime chicken in the slow cooker with pair of tongs pulling some out
Crock Pot Pulled Pork
This crock pot pulled pork is made with pork shoulder simmered in clean ingredients (no sodas or pre-packaged ingredients). Makes a great freezer crock pot recipe!
Check out this recipe
pulled pork in the crock pot

Big salad

I love a good 'big salad'. Often, salads taste better as they sit and the flavors meld together, and it can take care of the side dish for multiple meals. Here are some of my faves:

Southwestern Wild Rice and Sweet Potato Salad
Wild rice and sweet potato salad is loaded with healthy veggies and tossed in a chili lime vinaigrette. Gluten-free, vegan-friendly, and perfect for lunch or a side salad!
Check out this recipe
hand pouring jar of dressing onto the southwestern wild rice and sweet potato salad
Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette
This kale barley salad is full of whole grain, nutrient-rich ingredients that will nourish your body and fill you up! Easy to prepare, vegetarian, and meal prep-friendly!
Check out this recipe
a hand pouring honey lemon vinaigrette onto a kale barley salad with feta and avocado
Healthy Greek Chicken Pasta Salad
Greek chicken pasta salad has fresh vegetables, chicken and pasta marinated in a Greek red wine vinaigrette with dill and feta cheese. Tangy, crunchy, cool and refreshing, it's perfect for a picnic, potluck or for meal prep.
Check out this recipe
Overhead shot of healthy Greek chicken pasta salad in a white bowl with wooden spoon
Refreshing Quinoa Black Bean Salad
Refreshing quinoa black bean salad is a big batch salad you can prep ahead. Perfect for a picnic, pot luck, or meal prep lunch! Gluten-free, vegetarian (vegan-friendly!), and clean eating.
Check out this recipe
Quinoa Black Bean Salad in a large bowl with two wooden tongs
Broccoli Salad Recipe with Almonds and Quinoa
This broccoli salad recipe is a delicious blend of flavors and textures- with almonds, quinoa and an apple cider poppy seed vinaigrette. Easy to prep for a barbecue or for meal prep!
Check out this recipe
overhead shot of broccoli quinoa salad with almonds in white bowl

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

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  1. Pete says

    Realy appreciate your blog

    Reply

    • Jasmine @ Sweet Peas & Saffron says

      Hi Pete, we are so grateful for all of our readers! Thank you so much for being here 🙂

      Reply

  2. Lindsay Gordon says

    Hi there! All these recipes look amazing, but when I went to click on any of the recipe links, they don't seem to be working. 🙁

    Reply

    • Denise says

      Hi Lindsay, thank you for letting me know! The issue should be fixed now 🙂

      Reply

  3. Kathryn says

    I just found this blog as well and am excited to give these strategies a try. I've researched a lot of cookbooks and other blogs to try and find my rhythm with meal prepping. I think I've found what I've been searching for from your website! So excited!

    Reply

  4. Tracey says

    I just found your site and this post. I'm so excited to start working on prepping some of our meals. Previously, meal prepping seemed very overwhelming. Thank you for your post, ideas and encouragement!

    Reply

    • Denise says

      I'm so happy to hear that this post was helpful to you, Tracey! I hope you find a recipe you enjoy to get you started on meal prepping 😀

      Reply

  5. Emily Strong says

    The adds are really annoying. I know you are trying to make money, but they make it hard to read. Irs too busy.

    Reply

    • Denise says

      I understand that ads can be a bit of inconvenience, however they are necessary to cover all the costs associated with a food blog so I can keep bringing you free recipes.

      Reply

  6. Lauren says

    Great post! I'm getting ready for back to school and will be meal prepping soon. Thanks for the great info!

    Reply

    • Denise says

      Glad you enjoyed the post, Lauren!

      Reply

  7. Gena says

    Now to just get my hubby on board with this and we'll be able to try these out. Can't wait!

    Reply

  8. Cierra Spriggs says

    Can we prepare whole meals and freeze it all together? How long can it stay in the freezer?

    Reply

    • Denise says

      Hi Cierra! Some meals can be assembled and frozen pre- or post- cooking (like lasagnas, soups etc). If you read through each item on the list, it mentions which are freezer friendly. Most food is good for 3 months after which it can start to go downhill.

      Reply

  9. Denise says

    That's awesome Sienna! You're ahead of the curve for sure!

    Reply

  10. Marietta says

    I honestly can not read your site because the advertisements are actually blocking the print.

    Reply

    • Denise says

      Hi Marietta, I'm so sorry about that. I'm not seeing this issue on either computer or mobile. Would you be able to take a screenshot and e-mail it to me so I can get that fixed?

      Reply

      • Lyn says

        I have the same issue, also, but only when I use your site on my phone. 12/17/16

        Reply

        • Denise says

          Hi Lyn thank you so much for letting me know. Is it by chance a pop-up that covers the screen? Or is it the ads in the post? I'm having a hard time figuring out what's going on because I can't see any issues from my end 🙁

          Reply

          • Bailey Peterson says

            I have the same problem. It's adds in the post.

          • Denise says

            Hi Bailey, thank you so much for letting me know, I will pass this information on to my ad management company and let them know there is an issue.