Reviewed by Dietitian Lisa Valente, M.S., RD
Credit: Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
This month, enhance your culinary routine by diving into the world of meal prepping with a variety of delectable dinner recipes! Say goodbye to the nightly dilemma of what to cook; these meals can be prepped in advance, making them convenient for busy weeknights. Plus, each dish takes no more than 30 minutes to prepare, ensuring you spend less time in the kitchen. Whip up warming favorites like our Chickpea Noodle Soup or vibrant Grilled Vegetable & Black Bean Farro Bowls for a delightful dinner experience throughout the month.
Chickpea Noodle Soup
Credit: Photographer: Robby Lozano, Food Stylist: Chelesa Zimmer, Prop Stylist: Lindsey Lower.
This comforting noodle soup is a perfect addition to your weeknight meals. Starting with a fragrant mix of carrots, celery, and onion simmered in vegetable broth, this dish is enriched with hearty chickpeas and whole-wheat rotini, offering a good source of fiber and plant-based protein. It strikes a balance between lightness and satisfaction, making it the ideal choice for chilly evenings or quick lunches.
Easy White Bean Skillet
Credit: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
This quick and easy white bean skillet combines pantry staples with vibrant greens for a hearty plant-based meal. A rich base of sweet onion, tomatoes, and garlic provides a savory foundation, complemented by creamy white beans. Toss in some fresh spinach for a pop of color and flavor, and finish with a sprinkle of Parmesan for a touch of salty richness. This dish pairs beautifully with toasted whole-wheat baguette slices, making it a quick yet satisfying dinner option for busy nights.
Chopped Broccoli & Chickpea Salad
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This filling broccoli-chickpea salad is vibrant and satisfying. With a delightful mix of tender chickpeas, crunchy almonds, sweet golden raisins, and tangy feta cheese, it delivers rich flavors and textures. A lemony feta dressing provides a creamy coating that elevates every bite.
Grilled Vegetable & Black Bean Farro Bowls
Credit: Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
These bowls combine all the delicious elements of a black bean and veggie burrito without the tortilla. Nutty farro replaces rice, while grilled vegetables are dressed in a zesty lime vinaigrette. The bowls are delightful at room temperature, though you can warm the beans with a splash of vegetable broth and reheat the veggies in a skillet for an extra touch.
Marry Me Chicken Salad Sandwich
Credit: Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
This Marry Me Chicken Salad Sandwich brings together the beloved creamy, savory, and tangy flavors from the original dish, transformed into a delightful sandwich. It incorporates a handful of peppery arugula for a fresh bite, although baby spinach can be used as a substitute for a milder flavor.
Lemon-Turmeric Cabbage & White Bean Soup
Credit: Photographer: Ali Redmond.
This comforting soup transforms simple ingredients into a bowl of nourishing warmth. Tender cabbage and creamy cannellini beans simmer together with aromatic spices, while a splash of lemon juice brightens each spoonful. Light yet hearty, it’s rich in fiber and antioxidants, making it a fantastic weeknight meal.
Meal-Prep Chili-Lime Chicken Bowls
Skip the takeout and prepare these delicious burrito bowls at home. They offer a quick and healthy option for both dinner and lunch throughout the week.
High-Protein Caprese Chickpea Salad
Credit: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This refreshing caprese chickpea salad offers a plant-based twist on the classic Italian dish, packed with protein and fiber. It combines creamy mozzarella pearls, juicy cherry tomatoes, fragrant fresh basil, and hearty chickpeas. A simple balsamic vinaigrette adds a tangy-sweet finish, making it quick, colorful, and bursting with flavor.
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
In this delightful 30-minute dinner, treat your vegetables like pasta, cooking them until they’re just tender. If you have extra time, consider making a double batch of the lemon-tahini dressing to use on salads or as a sauce for chicken or shrimp.
Turmeric Chicken & Avocado Wraps
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These tasty chicken salad wraps are rich in anti-inflammatory ingredients. Turmeric, known for its bright color and health benefits, pairs perfectly with fiber-rich chickpeas. Prepare the chicken salad at the start of the week for easy wraps or serve it over fresh greens for a light meal.
Loaded Chicken & Broccoli Salad
Credit: Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This loaded chicken and broccoli salad is a protein-rich delight that doesn’t compromise on flavor. Featuring tender chicken and crunchy broccoli, this dish is satisfying in every bite. A creamy dressing pulls the ingredients together while mix-ins like crispy bacon, shredded cheese, and scallions add extra layers of flavor. It’s an excellent choice for a hearty lunch or dinner that sustains energy levels.
Kale & Chickpea Grain Bowls
Credit: Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
This vibrant grain bowl features a medley of crispy carrots, chickpeas, fresh kale, and a lively avocado dressing. Delivering over 50% of your daily fiber requirements, it supports weight loss and digestive health. Quick-cooking bulgur, a whole grain, makes this bowl a perfect choice for meal prep. Keep the avocado dressing separate, adding water to achieve your desired consistency when ready to eat.
20-Minute Black Bean Soup
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This simple black bean soup is ready in just 20 minutes, making it ideal for busy weeknights when you crave something hearty without a lengthy cooking process. Using canned black beans speeds up the process, while taco seasoning and fire-roasted tomatoes enrich the flavor profile. Finish with cream cheese for a silky texture, and enjoy with warm tortillas or crusty bread for a complete meal.
Cashew Chicken Lettuce Wraps
Credit: Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely
This recipe yields a generous batch of sweet-and-spicy ground chicken mixed with crunchy cashews and crisp celery, making it a fantastic option for entertaining or meal prep.
High-Protein Black Bean Salad
Credit: Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
This high-protein salad highlights the rich flavor of black beans as its star ingredient. As a primary source of plant-based protein, the creamy texture of black beans competes beautifully with sweet potatoes, crisp vegetables, and a lively citrus dressing. It provides an easy and satisfying option for lunch or dinner, perfect for those seeking to boost protein intake through plant-based foods.
Green Goddess Grain Bowl
This nutritious grain bowl features a vibrant assortment of peas, asparagus, and a creamy yogurt dressing. Tofu adds a protein punch while maintaining a vegetarian approach, though you can easily swap in cooked shrimp or chicken for a satisfying meal that can be prepared in just 15 minutes.
No-Chicken Salad Sandwich
Credit: Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
This no-chicken salad sandwich features chickpeas as a delicious plant-based alternative to traditional chicken salad. Mashing the chickpeas creates a creamy texture that pairs wonderfully with Greek yogurt, celery, pecans, and grapes for a delightful burst of flavor and crunch. Serve it nestled in whole-grain bread, in wraps, over salads, or with crackers for a fantastic lunch option.
Gut-Healthy Miso Cup Soup
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
This soup is packed with gut-friendly ingredients like miso, a fermented paste known to aid digestion and reduce gas and bloating. Prepare the base in advance and store it in separate containers. When ready to enjoy, simply add broth and heat in the microwave, or use reduced-sodium bouillon and hot water if needed. Let the soup sit for 10 minutes before serving for the best results.
Meal-Prep Curried Chicken Bowls
Curry doesn’t need to be time-consuming. With the help of our sheet-pan meal-prep chicken recipe and some pre-cooked whole grains, these meal-prep bowls can be ready in a matter of minutes. Keep them in the fridge for easy dinners or healthy lunches on the go throughout the week.
Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
This vegan version of green goddess dressing uses cashews for a creamy base, infused with herbs and apple cider vinegar. Drizzle it over a bowl of quinoa and roasted vegetables for a satisfying vegan dinner or a convenient lunch option that can be prepared in just 30 minutes.
Spicy Coconut, Chicken & Mushroom Soup
Credit: Antonis Achilleos; Food Styling: Rishon Hanners; Prop Styling: Missie Crawford
Coconut milk balances the heat and beautifully complements shredded chicken in this spicy Thai-inspired soup.
Vegan Superfood Grain Bowls
Credit: Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This nutritious grain bowl can be ready in as little as 15 minutes by using convenient pre-washed baby kale, microwaveable quinoa, and pre-cooked beets. Prepare these in advance to simplify meal preps or dinners during busy evenings.
Marry Me White Bean Soup
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This Marry Me White Bean Soup takes inspiration from the famed Marry Me Chicken dish, incorporating sun-dried tomatoes, garlic, cream, and Parmesan into a hearty vegetarian soup. With white beans taking the lead, this comforting meal is finished with basil and additional cheese, delivering warmth that is sure to entice hearts at the table.
Black Bean–Quinoa Bowl
Credit: Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has the beloved flavors of taco salad, minus the fried shell. It’s topped with pico de gallo, fresh cilantro, avocado, and a zesty hummus dressing for a refreshing and satisfying meal.
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Credit: Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Chickpeas and quinoa create this protein-packed vegetarian bowl, perfect for meal prep. Make a batch ahead of time and store it in lidded containers for easy, healthy lunches throughout the week.
Creamy Sun-Dried Tomato & Spinach Soup
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
This soup is rich in umami, featuring sun-dried tomatoes, creamy beans, and a bright flavor from lemon. It’s vegetarian-friendly and can be prepared in just 30 minutes. Packed with nutrients from spinach, it’s also lower in salt due to the use of low-sodium vegetable broth and unsalted cannellini beans.
Teriyaki Tofu Rice Bowls
Using convenience products from the grocery store, such as precooked rice packets and seasoned baked tofu, you can create several high-fiber, high-protein meals in around 15 minutes.
Quinoa Avocado Salad
This refreshing grain salad features protein-rich quinoa combined with creamy avocado. It serves as the perfect make-ahead side dish for picnics or potlucks and can be enjoyed as a light lunch or dinner.
Salmon Sushi Grain Bowl
Credit: Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Breanna Ghazali
Experience the delightful flavors of sushi without the labor of rolling it in this quick grain bowl recipe. It takes just 15 minutes to prepare, making it an excellent choice for a healthy dinner or lunch to take to work.
Walnut Pesto Pasta Salad
This delightful cold pesto pasta salad is ideal for a summer day. It features fresh tomatoes and roasted red peppers for vibrant color and juicy flavor, but feel free to add other veggies you love, like blanched broccoli or bell peppers.
For more great recipes, be sure to visit the original article on EatingWell.
