Meal prepping is a game-changer for families looking to reduce the stress of weeknight dinners. As an experienced father, it’s clear that coming up with meal ideas after a busy day of work, school, and activities can leave little time or energy for cooking. Simple meal prep can take the guesswork out of dinner time and ensure everyone in the family eats a nutritious, home-cooked meal. With the right planning and a few go-to recipes, meal prep can be quick and easy, saving time and effort throughout the week. These are some straightforward meal-prepping ideas to make family dinners stress-free and enjoyable.

1) Batch Cooking Proteins

When it comes to meal prep, cooking protein in large batches is one of the easiest and most efficient ways to get ahead. Proteins like chicken, ground beef, turkey, or even tofu can be cooked in bulk at the start of the week and used in multiple dishes. For example, cook a large batch of grilled chicken breasts or roasted chicken thighs, then slice or shred the meat for use in tacos, salads, sandwiches, or casseroles. Ground beef can be browned with onions and garlic and stored for later use in pasta dishes, tacos, or stir-fries. Cooking proteins in advance not only saves time but also ensures that you have a base for a variety of meals throughout the week.

Cooking a large batch of grilled chicken breasts is an easy and efficient way to meal prep for the week. This recipe will guide you through seasoning, grilling, and storing the chicken, plus give you ideas for how to use it in different meals. Whether you’re assembling salads, tacos, or sandwiches, this recipe has you covered.

Ingredients

  • 6 boneless, skinless chicken breasts
  • ¼ cup olive oil
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • Juice of 1 lemon (optional, for extra flavor)

Instructions

1. Prepare the Chicken

  • Start by trimming any excess fat off the chicken breasts. For more even cooking, you can pound the chicken with a meat mallet to ensure uniform thickness—it’s also great for stress relief!
  • Place the chicken breasts in a large zip-top bag or a shallow dish.

2. Make the Marinade

  • In a small bowl, whisk together olive oil, garlic powder, onion powder, smoked paprika, oregano, salt, black pepper, and lemon juice (if using).
  • Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish with plastic wrap. Marinate in the refrigerator for at least 30 minutes, or up to 8 hours for deeper flavor.

3. Heat the Grill

  • Preheat your grill to medium-high heat (around 375-400°F). If you’re using an outdoor grill, clean the grates and lightly oil them to prevent sticking.
  • No grill? No problem! You can use a stovetop grill pan or broil the chicken in the oven instead—just adjust the cook time as needed.

4. Grill the Chicken

  • Remove the chicken from the marinade, letting any excess drip off. Place the chicken breasts on the hot grill.
  • Grill for 6-8 minutes per side, flipping once, until the internal temperature reaches 165°F. Use a meat thermometer for accuracy—no one likes dry chicken!

5. Rest and Slice

  • Transfer the cooked chicken breasts to a cutting board and let them rest for 5 minutes. This locks in the juices and keeps the meat tender.
  • Slice, dice, or shred the chicken depending on how you plan to use it.

6. Store the Chicken

  • Divide the chicken into portions and store each in an airtight container. Refrigerate for up to 4 days, or freeze for up to 3 months. To freeze, wrap tightly in plastic wrap before placing in a freezer-safe bag or container.

Ideas for Using Grilled Chicken Throughout the Week

  1. Chicken Tacos: Toss sliced chicken with taco seasoning and serve in tortillas with shredded lettuce, diced tomatoes, cheese, and salsa.
  2. Salads: Add diced chicken to a Caesar salad, Greek salad, or a spinach and berry salad for some protein power.
  3. Pasta Dishes: Mix shredded chicken into marinara sauce for a quick chicken pasta, or toss with pesto and penne for something fresh and herby.
  4. Wraps and Sandwiches: Use sliced chicken in wraps with hummus and veggies, or layer onto sourdough with avocado for a delicious sandwich.
  5. Casseroles: Combine shredded chicken with cooked rice, a can of cream of mushroom soup, and vegetables for an easy baked casserole.
  6. Stir-Fries: Toss cubes of chicken into a skillet with your favorite veggies and sauce—serve over rice or noodles for a fast dinner.

By prepping grilled chicken ahead of time, you’ll have a versatile protein ready to go for countless meals. It’s a simple way to save time, reduce stress, and make weeknight cooking easier and more enjoyable!

2) Chop Veggies in Advance

Prepping vegetables ahead of time can save a significant amount of time during the week. Instead of spending valuable time washing, peeling, and chopping every night, prep your veggies in bulk over the weekend. Chop up bell peppers, carrots, cucumbers, onions, and other commonly used vegetables and store them in airtight containers or ziplock bags in the fridge. These prepped veggies can be used in salads, stir-fries, casseroles, and sandwiches. You can also prepare veggie sticks for easy snacks or quick additions to lunches. Having pre-chopped vegetables on hand encourages healthier eating and makes it easier to throw together a meal on busy nights.

3) Prepare Grains in Bulk

Grains like rice, quinoa, or couscous can be easily made in large quantities and stored for the week. Instead of cooking rice every night, cook a big batch on Sunday and refrigerate or freeze the extra portions. Rice and quinoa reheat well, making them a perfect option for meal prep. These grains can be the base of stir-fries, bowls, or paired with proteins and vegetables for a simple, satisfying meal. Additionally, pre-cooked grains can be added to salads or used as a filler in wraps or burritos. Having grains prepped and ready to go reduces the time spent cooking and allows for quick assembly when it’s time for dinner.

4) Sheet Pan Dinners

Sheet pan dinners are a quick and easy way to prepare an entire meal with minimal cleanup. Simply choose a protein, such as chicken, salmon, or sausage, and pair it with a variety of vegetables like potatoes, broccoli, or Brussels sprouts. Toss everything in olive oil, season with herbs and spices, and roast on a sheet pan. Sheet pan dinners can be made in bulk, and the leftovers can be easily stored for the next night’s meal. Not only do they require little preparation, but they also cut down on dishes, making cleanup a breeze. A sheet pan dinner is a stress-free way to get a nutritious and balanced meal on the table without a lot of effort.

5) Slow Cooker Meals

Slow cookers (or Crockpots) are ideal for families who want to enjoy a homemade meal without spending hours in the kitchen. With a little prep work in the morning, you can come home to a fully cooked dinner. Meals like chili, stews, soups, or pulled pork can be made in a slow cooker with minimal effort. Simply add your ingredients in the morning and let the slow cooker do the work. The beauty of slow cooker meals is that they can be made in large quantities, and leftovers are easy to store for another meal. Slow cooker recipes are also versatile, so you can use different proteins, vegetables, and grains depending on what your family prefers.

Black Bean Chili

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 red bell pepper, diced
  • 2 garlic cloves, minced
  • 1 lb ground beef or turkey (optional for vegetarians—just skip it)
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 tablespoon unsweetened cocoa powder
  • ½ teaspoon ground cinnamon (optional but adds a warm kick)
  • 2 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (15 oz) diced tomatoes (with juices)
  • 1 cup tomato sauce
  • 1 cup vegetable or beef broth (add more for a thinner consistency)
  • 1 tablespoon tomato paste
  • 1 teaspoon salt (or to taste)
  • ½ teaspoon black pepper
  • Optional toppings: shredded cheese, sour cream, chopped cilantro, sliced jalapeños

Instructions

1. Sauté the Base

  • Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and bell pepper, cooking until they soften and become fragrant, about 5 minutes. Toss in the minced garlic and cook for another 30 seconds.

2. Brown the Meat (if using)

  • If you’re adding ground beef or turkey, stir it into the pot with the vegetables. Cook until the meat is browned and fully cooked through, breaking it up with a spoon as it cooks. Drain any excess grease, if necessary.

3. Add the Spices and Cocoa

  • Sprinkle in the chili powder, cumin, smoked paprika, oregano, cocoa powder, and cinnamon (if using). Stir well to coat the vegetables and meat, cooking for 1-2 minutes to toast the spices and release their aroma.

4. Build the Sauce

  • Add the black beans, kidney beans, diced tomatoes (with their juices), tomato sauce, and tomato paste. Pour in the broth to help thin the chili to your desired consistency. Stir everything together and bring the mixture to a gentle simmer.

5. Simmer to Perfection

  • Reduce the heat to low, cover the pot, and let the chili simmer for at least 20-30 minutes. Stir occasionally to prevent sticking. The longer it cooks, the more the flavors meld together—so feel free to leave it on the stove longer if you have time!

6. Adjust Seasoning

  • Before serving, taste the chili and adjust the salt and pepper as needed. If you want a little heat, toss in some cayenne or red pepper flakes.

7. Serve and Enjoy

  • Ladle the chili into bowls and add your favorite toppings. Shredded cheese, a dollop of sour cream, and chopped cilantro work beautifully. Serve with cornbread, tortilla chips, or over a bed of rice for a complete meal.

This chili tastes even better the next day as the flavors continue to develop, so don’t hesitate to make it ahead of time. It also freezes well if you want to save some for later.

6) Freezer-Friendly Meals

Another great strategy for reducing stress during the week is preparing freezer-friendly meals. Freezing portions of meals that can be reheated later is an excellent way to ensure that you always have a homemade dinner ready when time is tight. Make larger batches of casseroles, lasagnas, or meatballs and freeze individual servings. You can also freeze pre-assembled ingredients for stir-fries or tacos, so all you have to do is cook them when you’re ready. Freezer-friendly meals can be a lifesaver on those days when you’re too busy or tired to cook from scratch.

7) Stir-Fries with Pre-Cooked Ingredients

Stir-fries are a versatile and quick meal that can be made even faster with pre-cooked ingredients. By prepping proteins (like chicken, beef, or shrimp) and vegetables (such as bell peppers, broccoli, and carrots) in advance, you can throw together a stir-fry in no time. Keep sauces like soy sauce, teriyaki sauce, or hoisin sauce on hand to make quick stir-fries with whatever ingredients you’ve prepped. To further speed up the process, use pre-cooked rice or noodles as a base, eliminating the need to cook those separately. Stir-fries are an excellent option for busy nights because they are quick, healthy, and customizable.

8) One-Pot Meals

One-pot meals are another great option for meal prepping and minimizing stress. Meals like soups, stews, and pasta dishes can be made in large batches and stored for multiple days. These types of meals are typically easy to prepare, and the leftovers can be reheated for another dinner or packed for lunch. A one-pot pasta dish, for example, can be made by cooking the pasta in a flavorful broth, adding protein, vegetables, and sauce all in one pot. Not only does this reduce cooking time, but it also means fewer dishes to clean afterward. One-pot meals are perfect for families who want a quick, stress-free dinner option.

9) Breakfast for Dinner

Sometimes, having breakfast for dinner is a fun and easy way to shake up the usual routine while making meal prep less stressful. Make a batch of pancakes, waffles, or scrambled eggs in advance, and store them in the fridge or freezer. For extra variety, pre-make breakfast burritos or sandwiches with eggs, cheese, and bacon or sausage. These can be reheated in minutes for a quick and hearty dinner. Breakfast-for-dinner nights are also a great way to get kids involved in the kitchen, helping them learn how to make simple, nutritious meals.

10) Prepare Simple Sauces and Dips

Sauces and dips are great for adding flavor and variety to meals, and they can be made in bulk and stored for the week. Prepare a batch of marinara sauce, pesto, or homemade dressing over the weekend and store it in the fridge. These sauces can be used in pasta dishes, salads, or as a dip for breadsticks or vegetables. You can also make a batch of guacamole, hummus, or salsa to accompany your meals. Having sauces and dips prepped and ready to go can turn a simple meal into something special and save time during the week.