Whether you’re looking to eat more real food, save money by cooking more meals at home, or reduce food waste, you’ll want to learn how to meal prep for the week. With meal prepping, you’ll:

• Plan meals in advance—no more deciding what to eat when you’re already hungry or tired after a long day’s work.
• Make fewer trips to the grocery store because you have your shopping list well planned out.
• Use your kitchen time more efficiently. Prepare ingredients and cook dishes in large batches so mid-week meals are a breeze. 

Most people who excel at meal prepping set aside a few hours, often on a Sunday afternoon, to shop, cook, and portion out lunches and dinners for the coming week. Here are some of our favorite meal-prep-friendly recipes featuring Primal Kitchen products.

Breakfast Meal Prep Recipes

Breakfast Egg Cups 5 Ways

It doesn’t get easier—or more versatile—than egg cups made in muffin tins with your favorite meat, cheese, and/or veggies added. They’re the ideal grab-and-go breakfast you can make by the dozen.

Steak Fajita Frittata

A slice of this frittata is a whole meal in one simple-to-prepare dish. And with 30g of protein per serving, it is perfect for anyone looking for a hearty start to their day.

Protein Pancakes

Prepare a large stack of these pancakes and eat them throughout the week with nut butter or Greek yogurt. They also freeze well.

Make-Ahead Salads 

Kale Caesar Salad

This hearty vegan salad will last for several days in the fridge, making it ideal for weekly meal prep. Meat eaters can add grilled chicken, shrimp, or steak for even more protein.  

Ranch Chopped Salad

With chicken, avocado, cheese, and a variety of crunchy veggies, this salad is a complete meal packed with flavor. Creamy, dreamy Ranch Dressing with avocado oil pulls everything together. 

Tip: If your salad contains avocado, prepare the rest of the recipe as written, then add the avocado just before serving. Pre-cut avocado tends to brown when exposed to air. It’s still safe to eat but not as visually appealing.

Green Goddess Salad

Love cabbage but tired of cole slaw? This is the recipe for you. Use a food processor to chop the vegetables, and you can make a week’s worth of side dishes in a matter of minutes. 

Lunch and Dinner Meal Prep Recipes

Sheet Pan Sausage and Veggies

Sheet pan recipes are fabulous for meal preppers. Load up your sheet pan with your favorite meats and vegetables, stick it in the oven, and voila—meals for days!

Baked Caesar Chicken Breasts

It doesn’t get much easier than this recipe that yields juicy, flavorful chicken breasts. Double the recipe, and you’ll have protein for lunches and dinners all week. Eat them with a side of vegetables, slice and serve atop a green salad, or turn leftovers into creamy chicken salad.

Honey Teriyaki Sheet Pan Salmon

Some people are intimidated by cooking salmon, but baking it in the oven makes it pretty foolproof. Honey Teriyaki Sauce adds a hint of sweetness to this savory recipe.

Shrimp Skewers

Shrimp is awesome for meal prepping because once cooked, you can eat them straight out of the fridge—no reheating required. Dip shrimp in Yum Yum Sauce or cocktail sauce for a high-protein snack or main dish in a jiffy. 

Instant Pot and Slow-Cooker Recipes

Instant Pot Ranch Chicken

This recipe is almost as easy as grabbing a rotisserie chicken from the store and twice as tasty! You won’t believe how flavorful this chicken is thanks to taco seasoning and Ranch Dressing.

White Chicken Chili 

White chicken chili is creamy, hearty goodness in a bowl. Unlike traditional chili recipes that require an hour or more of time on the stove, this Instant Pot recipe is ready in 30 minutes. 

Instant Pot Beef Stew

What’s more comforting than beef stew? This recipe has all the flavors you probably remember from Grandma’s home cooking, and it makes 10 servings, so you’ll be set up for a delicious week. 

Pulled Pork with BBQ Sauce

Meal prep can get repetitive, but it doesn’t have to be boring. Try this simple 5-ingredient recipe with our Classic Unsweetened BBQ Sauce, Hawaiian Style BBQ Sauce, Golden BBQ Sauce, or Mango Jalapeno BBQ Sauce. 

How to Meal Prep for Success

Think bigger: Pick recipes that make enough food to last several days or ones that you can easily double or triple. Pro tip: Freeze a few portions to pull out on a day when you need a healthy meal in a hurry. Your future self will thank you.

Protein power: Big batches of protein can be repurposed into several different meals. Turn hard-boiled eggs into egg salad or slice them over salads. Baked chicken breasts work overtime in creamy lettuce wraps or tossed with gluten-free noodles and your fave pasta sauce.

Be salad savvy: Hearty greens like kale and collards will hold up best. The same goes for cruciferous veggies like broccoli, cauliflower, and Brussels sprouts. For leafy green salads with lettuce, spinach, or watercress, hold off adding the dressing until you’re ready to eat. 

Slice and dice: Wash and slice plenty of fresh fruit and veggies. Enjoy them raw for an easy side dish or snack. Use them to whip up a quick rainbow salad or a stir-fry with shrimp or tofu and No-Soy Teriyaki Sauce.