If you love the idea of meal prep but hate eating the same thing on repeat, this is for you. These recipes help you prep ahead so meals are easier without locking you into one exact dish. You can use them for lunches or quick dinners, depending on what you need that week.
Think less repetition, more flexibility: I will list a recipe and then multiple ways that you can use it.
Now, you can use these recipes for meal prep lunches or create a component and use it in different ways for dinner. That way, you’re eating healthy and meals don’t feel boring.
For example, I might make a sheet pan chicken and veggie dinner or a batch of shredded chicken, and then use it a few different ways: bowls, wraps, salads, even a quick quesadilla. It feels like variety, without actually doing a ton of extra work.
Also, just to keep it real – most cooked proteins are only good in the fridge for about 3–4 days. So this isn’t about cooking once for the entire week. It’s more like cook once, make a few different meals, then switch it up. That’s what actually feels sustainable long-term.
If you’re someone who hates traditional meal prep or gets bored easily with food, this method tends to work a lot better. It gives you structure without feeling repetitive – and honestly just makes dinner feel easier.
This post does contain Amazon affiliate links – at no additional cost to you, I receive compensation if a purchase is made.
Why You’ll Love These ideas
Tips for Success
Prep a base + 1–2 simple sides.
Having a protein and a couple easy add-ons makes meals come together quickly for the next few days.
Plan for 3–4 days, not the whole week.
Most cooked meals are best within about 4 days, so I like to cook once, use it a few ways, then switch it up. That being said: try to make sure each recipe yields enough servings to spread across 2–3 meals so it actually makes meal prep feel worth it.
Keep it easy with the right containers.
A few good meal prep containers make storing and reheating so much easier. I recommend this 10-Pack with Small Snack Containers, too!
You will need a slow cooker for some of these recipes. If you don’t have one, get one! I especially recommend some crockpot liners for very little cleanup.
Double the recipe and freeze for later.
Many of these recipes are freezer-friendly. So, if you think ahead a little bit, you could make double and freeze for future prep.
Use Sauces to Change the Flavor Quickly
A drizzle of BBQ, ranch, pesto, or salsa can completely change the meal without doing any extra work.
The Recipes
vegan chickpea Tuna Salad (Strength and Sunshine)
We are starting this off with a very, very simple vegan “tuna” salad that is made with chickpeas. Translation: this isn’t actually tuna but the texture mimics it.
Once you make a huge bowl, you can then serve it different ways so it doesn’t feel like you’re eating a simple tuna salad each day.
This is such a simple meal prep staple but we are taking it to the next level (see all the ways below). Easily customize this recipe with different herbs or veggies.
Different Ways to Use It
- Serve it on toast, in a wrap or even lettuce wraps.
- Make an open-faced tuna melt!
- Make a pasta salad.
- Add it as a protein for a grain bowl.
- Use it as a filling in lettuce cups, baked sweet potatoes, or zucchini boats.
- Serve with whole wheat crackers and some veggies or fruit.
Store in an airtight container in the fridge for up to 5 days.
Also try this Indian Chickpea Salad from Foodess!
Jalapeno Popper Chicken (Kitchen Ready Betty)
If you love spice like I do, you can make this jalapeno popper chicken in the slow cooker with such minimal prep (but maximum flavor). Chicken, cream cheese, sour cream (I used yogurt), cheese and jalapenos. It’s pretty hands off – so there should be plenty of time to prep additional items to go along with.
Different Ways to Use It
- Stuff it into a baked potato!
- Put it on naan flatbread with cheese, bake for 10 minutes, drizzle with hot honey.
- Make a bowl with rice and veggies.
- Eat it with roasted spaghetti squash!
- Add it to a power bowl.
- Pile it on a toasted bun with pickles and coleslaw.
- Use it to fill enchiladas.
- Pair it with a salad.
Below is an example of how you could use this slow cooker chicken in different ways.
Day One. Serve the jalapeño popper chicken over roasted spaghetti squash with a simple side salad to balance out the richness.
Day Two. Quick, lighter bowl
Reheat the chicken and serve it over rice or quinoa with a drizzle of ranch or Greek yogurt and fresh toppings like green onions, tomatoes, and avocado.
Pro-tip: make large pots of rice in advance, and freeze for up to 3 months. This makes the rice healthier and you don’t have to prep anything else for this meal.
Day 3: Comfort-style meal
Stuff the chicken into a baked potato and top with extra cheese, green onions, or a little bacon if you have it. Add broccoli or another veggie on the side.
Ground Turkey Chili (Haute and Healthy Living)
A cozy, one-pan meal that’s both balanced and flexible. It’s family-friendly, reheats well, and can easily be doubled and frozen for later.
The best part about chili is you can customize it: add jalapenos, Greek yogurt, chips, fresh tomatoes, diced avocado and/or cilantro.
Different Ways to Use It
- Chili mac (add pasta + cheese).
- Chili nachos (chips + cheese).
- Chili quesadilla.
- Chili stuffed peppers.
- Chili over rice.
- Chili stuffed sweet potato.
Example Prep
Day one. Make the chili and eat it for dinner, add cornbread on the side (optional).
Day two. Eat as nachos. Make a sweet potato for your lunch the next day (can even do this part on day one).
Day three. Eat the chili stuffed in a sweet potato with shredded cheese and avocado on top.
Pulled Pork with Coke and Brown Sugar (Holiday Huddle)
Pulled pork is one of those “prep it once, use it all week” staples, and this version couldn’t be easier. It cooks low and slow in a Coca-Cola BBQ sauce with almost no prep, and you can turn it into everything from sandwiches to bowls to quick weeknight dinners.
It is missing some sides, though – so keep that in mind when selecting this meal prep recipe! RD translation: no vegetables or carbs.
Different Ways to Use It
- Pulled pork nachos.
- Serve with Mexican Street Corn.
- Tacos. Warm tortillas, add shredded pork, slaw, and a drizzle of BBQ sauce.
- Pulled pork quesadillas.
- BBQ pizza.
- Pork sliders.
- Breakfast hash!
- Mac and cheese.
- Pulled pork burrito bowls with beans and rice.
- Wraps or burritos.
- On top of salad with corn and veggies!
Endless ways to use it, whether you want to make dinners easy for a couple of days OR meal prep some lunches for the week.
Slow Cooker Chicken Burrito Bowls (Lemons and Zest)
We are back with another low prep slow cooker meal: a 10 minutes of prep, dump and walk away kind of meal. Then, you can focus on making some extras for the actual burrito bowl.
For example, rice, olives, shredded cheese, and fresh salsa. There are so many ways to customize!
This is also a freezer-friendly meal that you can, again, double and freeze half for later!
Other Meals That Work with the Chicken
- Chicken tacos.
- Taco salad.
- Lettuce cups.
- Chicken tacos.
- Quesadillas.
- Burritos.
Example Week
I would probably eat as a burrito bowl for dinner but then make a taco salad for meal prep for the next couple of days! Or, make a taco salad for one day and then chicken tacos for the next if I were really craving the variety.
Chicken and Veggie Sheet Pan Dinner
This specific sheet pan dinner recipe is essentially just one recipe (chicken and veggies) but with three different flavor profiles. For meal prep, I recommend prepping two different sheet pans.
In the above photo, you can see that one sheet pan has green beans, peppers, and chicken with a honey mustard sauce. The other one features carrots, potatoes, veggies and chicken with a ranch seasoning.
See below for some ideas! The 3 options are: Mediterranean, ranch, and honey mustard! The base allows you to actually select which veggies you want to use. Then, you add the flavor – but feel free to customize!
Example:
Meal 1: Mediterranean Bowl
- Serve over rice or quinoa.
- Add feta, hummus, olives.
Meal 2: Mediterranean Wrap
- Same chicken + veggies.
- Add into pita with tzatziki.
Meal 3 & 4 (Honey Mustard Version)
- Serve over buttered higher protein / fiber noodles.
- Roasted potatoes.
- Rice or preferred grain.
- In a lettuce wrap.
If you make the ranch version and use carrots and potatoes, you don’t have to necessarily add anything else for that meal! See the image below.
Rich Roast Pepper and Chickpea Stew (Join Your Life 4 You)
A hearty Mediterranean-inspired stew withsmoky roasted peppers,fiber-packed chickpeas, and bold spices. It’s a quick and easy prep idea with a lot of flavor.
This is a great option for vegetarians or add an additional protein source if you want as well!
Different Ways to Use It
- Serve as a hearty stew with crusty bread or couscous.
- Use as a filling for tacos or burritos with avocado and salsa.
- Serve over quinoa or rice for a grain bowl.
- Blend into a creamy soup or dip.
- Top with a fried egg for a quick breakfast bowl.
Important note: this recipe only makes two servings – so think about doubling or tripling!
That being said, this could be a delicious lunch for one day and then a breakfast topper the next day.
5-Minute Prep Slow Cooker Shredded Beef (Lemons and Zest)
A 5-minute prep, slow cooker shredded beef option that you can get as creative as you want to with the additional sides / meal ideas. I included this option because I know there are a lot of “meat and potato” people out there.
So, there is sure to be a lot of people who rely on recipes like this but maybe don’t realize all the ways you can use it.
Different Ways to Use It
- Over mashed potatoes – try these Garlic Parmesan Mashed Potatoes (Lemons and Zest), parmesan crusted potatoes or air fryer baby potatoes.
- Shredded beef power bowl with rice or quinoa., roasted broccoli, carrots and a drizzle of light vinaigrette and Greek yogurt.
- On top of a salad: romaine or mixed greens, cherry tomatoes, red onion, bleu cheese, croutonsc Balsamic or light creamy dressing.
- Serve with pasta and vegetables. Egg noodles, mushrooms, spinach, and cheese.
- Add to a hamburger bun with coleslaw.
- Tacos, quesadillas, nachos or enchiladas!
- A Mediterranean bowl with couscous or rice, hummus, cucumbers, feta cheese, olives, and a garlic yogurt sauce.
Buffalo Chicken Meatballs (Flavorful Eats)
Last but not least, meatballs made out of ground chicken with classic buffalo chicken flavors! Like the majority of these recipes, it’s quick and easy to prep.
Make the meatballs in less than 10 minutes, bake them, and then use them to create whatever meals you prefer for the next 4 days.
Meal Prep Meal Ideas
- Make buffalo chicken wraps with naan, tortillas or flatbread.
- Serve with mashed potatoes, French fries, coleslaw, grilled vegetables or a salad.
- Serve on toasted hoagie rolls with promovole and Buffalo sauce.
- Add to a salad with ranch or bleu cheese dressing.
- Make a snack board with carrot sticks, celery, ranch, and bleu cheese for dipping. Also serve little naan dippers, too!
- Stuffed baked potato with steamed broccoli or a side salad.
- Breakfast bowl with roasted potatoes, eggs, spinach or peppers and a light drizzle of ranch.
An Example of Multiple Meals
Day one: serve with grilled vegetables, mashed potatoes and coleslaw.
Day two: use the grilled vegetables and serve over rice (that you already cooked and froze, so you don’t have to make additional rice).
Day three: eat them for breakfast as a filling, high protein meal with potatoes and eggs!
Meal prep doesn’t have to mean eating the same thing every day. Start with one recipe this week and try using it a couple different ways – you might be surprised how much easier dinner feels. If you give one a try, let me know which version you liked best or how you switched it up!