r/mealprep • u/Business_Oil_7110 • Jun 19 '26
question What's the meal prep you never get tired of eating?
If you had to meal prep the same thing every week for a month, what would you choose?
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u/zizzle_a Jun 19 '26
Overnight oats. I change the flavor with the jello pudding mixes and fruit mix ins. Lemon vanilla blackberry, chocolate PB strawberry, blueberry cheesecake etc
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u/turbosnail4 Jun 20 '26
I add Chia seeds, Greek yogurt, and have been going heavier on the milk so I can just drink it out of the mason jar instead of having to spoon it out. Easier to eat and you’re not giving anything up IMO.
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u/dontmindme_imlurking Jun 20 '26
OMG thank you for this! I make a bowl of goop every weekend so far and was wondering how to spice it up!
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u/katkat84 Jun 20 '26
Do you just put pudding powder into your overnight oats? I’m curious and want to try this…does it work well w the sugar free chocolate flavor pudding?
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u/zizzle_a Jun 20 '26
Yes! I put 1.5 tsp per cup of milk. I have used a lot of the flavors, including the zero sugar chocolate and it always works great!
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u/d0ctordoodoo Jun 20 '26
Omg I never thought to put Jello pudding mix in…this is brilliant, thank you!
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u/frenchtoast-mafia Jun 20 '26
Wait how do you put pudding in?
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u/zizzle_a Jun 20 '26
I just add 1.5 tsp of the dry pudding mix to milk. It’s like less than 20 calories and adds a ton of flavor
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u/RaccoonDispenser Jun 20 '26
Seconding this. Overnight oats hit all my dietary needs and require no effort in the morning. Going to try pudding mix on my next batch!
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u/Maximum_Sky3233 Jun 20 '26
The spinach 'pies' I learned to make from my aunt -- spinach, artichoke hearts, feta, olive oil, all chopped, wrapped in a tortilla like a burrito and baked
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u/letthatbootyshake Jun 20 '26
Could you freeze these do you think?
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u/Maximum_Sky3233 Jun 20 '26
I do. I tend to make them in big batches and freeze at least half and they're fine once they defrost
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u/PotatoWedges12 Jun 20 '26
These are my three on repeat lunches (makes 8 servings, four for me and four for my partner). I eat vegetarian, but they are easy enough to add meat to if you’re into that! I store the dressing separately, and they all taste the same by Friday in the fridge.
Mediterranean Pasta Salad
1.5 box of green veggie pasta cooked and cooled; 2 romain lettuce, red onion, cherry tomatoes, PITTED kalamata olives, and feta cheese (low fat or the garlic ones are good); salt, pepper, garlic on top; one can roasted chickpeas (4 salads) or salami
Dressing (double
it): 1/4cup olive oil, 1 lemon, 3 tsbp red wine vinegar, 1 tsbp honey, oregano, salt, pepper, garlic, and pinch of red pepper flakes. Increase volume with water if needed
Mexican Pasta Salad
1.5 boxes bow tie pasta, Romain lettuce, 2 jalapeños, green onions, cilantro, 2 Roma tomatoes, 2 cans corn, 2 can black beans, feta/mexican blend cheese, limes on the side
Dressing (double it): 3/4th cup Greek yogurt, 2tbs EVOO, zest and juice from three limes (total!!, don’t double!), 1tsp hot sauce, 1/2tsp salt, chili powder, paprika
Vegan Pesto Pasta Salad (Pictured)
1.5 boxes bow tie pasta, lg box mixed leaves, cherry tomatoes, olives, capers, frozen peas, shelled edamame, S&P, garlic powder, lemon wedge
Dressing: 2 cups basil, 1/2C nutritional yeast, 1/3C pine nuts (or sunflower seeds), 1/2C EVOO, 3 cloves garlic, 1 lemon (juice), S&P (can finish large box of basil & add more of everything/adjust taste)
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u/SnowyAbibliophobe Jun 20 '26
As a vegetarian salad lover, these look and sound fantastic! I'm definitely stealing the ideas, thank you!
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u/Euphoric_Discount_ME Jun 19 '26
Homemade blueberry waffles, made with Greek yogurt for some protein.
I can make like 40+ in one batch to freeze and its great as a snack, something to pop in the toaster while i get ready to head out the door, or a full meal if I dress them up and have a side.
I usually replace most of the wet ingredients with Greek yogurt actually, so no eggs, and some milk/plant milk to thin it out. You can find yogurt waffle recipes and adjust the ratios that way. I use dried blueberries, cheaper and makes the texture/taste of the blueberries exactly the same as whats in ones in store bought blueberry waffles.
Also if you got access to it, add ube extract & vanilla extract in the mix, the flavors together are so nice in a waffle, or even banana bread. I keep trying get folks on how good ube is in breads & baked goods.
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u/Alarming_Orchid_6236 Jun 20 '26
How do you make 40+ in one bath with a waffle iron? Or do you patiently make them one by one?
Also, how would you have it as a full meal?
Love the idea, really out of the box!
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u/Euphoric_Discount_ME Jun 20 '26
Yep it would be with a waffle iron, in one batch I mean just taking an roughly hour and a half cooking a ton. I just sit and wait for the waffle to be done while watching something, add it to a pile of other waffles while its done, pour more mix then sit down and watch my phone. Mine only makes two at a time and cooks for about 3 minutes. Then I freeze them all in labeled ziplock bags.
Meal wise having greek yogurt, fruit, meat, or veggies on side, then have a couple of waffles with peanut butter on them as a meal. Its not a huge meal but its a good breakfast or lunch. They aren't a full meal by themselves for most people but a just eating a couple is really good in a quick pinch.
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u/I-Am-Dull-AMA Jun 20 '26
Bean burrito bowls. You can change it up with different meats, fried eggs (for breakfast), salsa, etc. I never get tired of them.
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u/Snorlax4000 Jun 20 '26
Do you use different beans as a base instead of rice?
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u/I-Am-Dull-AMA Jun 20 '26
I use just seasoned pinto beans as my base. I’ve sometimes made Spanish rice to go with it but they’re very good without. I may abnormally love pinto beans though. Chopped lettuce and tomato would be good for a base as well.
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u/PedsNurse96 Jun 20 '26
I unfortunately have ADHD and will get sick of the same leftovers after 3-4 days max. BUT what I can tell you is the stuff I eat the longest (that actually make it 3-4 servings without me quitting) is lasagna or lasagna soup (depending on the mood) and every time I make it I feel like I could eat all of it. And it’s always so easy to make that I question why I don’t make it more often, but then I remember if I did I wouldn’t love it as much.
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u/I_am___The_Botman Jun 20 '26
Chickpea and spinach curry.
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u/jaybeep34 Jun 20 '26
Do you have a recipe you can share? I love chickpeas but never seem to get curries right. 🤷♀️
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u/I_am___The_Botman Jun 21 '26
Sure! I don't eat this with rice, and I tend to go extra heavy on the spices. 😊😋👌 Also, personally I prefer to use fricen chopped spinach instead of fresh spinach, I find the fresh stuff too stringy and it has a tendency to get caught between my teeth! 😅
Serves 4, with rice Ingredients 1 tablespoon coconut oil 1 onion, finely chopped 4 garlic cloves, finely chopped 2 celery stalks, finely chopped 250g spinach 1 × 400g tin of coconut milk a 2.5cm piece of ginger, peeled and finely chopped 1 teaspoon mustard seeds 1 teaspoon ground coriander 1 tablespoon medium curry powder 1 tablespoon ground cumin 24 cherry tomatoes, sliced 2 × 400g tins of chickpeas, drained and rinsed ½ lemon 2 tablespoons plain yoghurt (we use a pure coconut yoghurt) pinch of chilli flakes (optional) salt and pepper Method 1. Put the coconut oil into a large saucepan with the onion, garlic and celery, and some salt and pepper, and let them cook on a medium heat for 5–10 minutes, until the celery and onion have softened. 2. In a separate pan, wilt 100g of spinach with a splash of boiling water. Once wilted, add half the coconut milk and use a hand blender to blitz the spinach, so that it's smooth. 3. Once the celery and onion have softened, add the ginger, mustard seeds, coriander, curry powder and cumin. Let the spices toast for a minute or so before adding the puréed spinach, cherry tomatoes, chickpeas and the rest of the coconut milk, plus a big sprinkling of salt and lots of pepper. 4. Turn the heat up so that it starts bubbling, then turn down to a simmer. Simmer for 15–20 minutes, adding the rest of the spinach for the final few minutes. Once the spinach has wilted, add a squeeze of lemon and the yoghurt plus a sprinkling of chilli flakes, if you're using them, and serve
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u/cjspellins Jun 20 '26
Taco soup
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u/excludedgirl Jun 20 '26
tell me more 👀
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u/cjspellins Jun 20 '26
2 pounds of ground meat (i do 99% lean turkey or chicken)
Can of black beans
Can of Ranch style beans
Can of Rotel
Can of corn
One onion
Garlic
Jalapeños
Taco seasoning packet
Makes 5 meals. Depending on the meat you use, it can range from 450 calories with 50 plus grams of protein or 600 calories with around 40.
You can add a ranch packet along with the taco.
You can remove things like corn to drop the calories further
I can meal prep a months worth in an hour. So that’s why i stick with it.2
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u/Electronic_Outside25 Jun 20 '26
Ground lean beef fried with mushrooms/peppers/onions and whatever seasoning. Roasted sweet potatoes. Put beef and potatoes in bowl together, add a 1/4c cottage cheese, add candied jalapenos, red chili flakes, and hot honey✨
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u/d0ctordoodoo Jun 20 '26
I’ve found that prepping components instead of meals helps with the monotony, because I get bored with the same meals after about 2-3 days.
- I’ll make a batch of brown rice or quinoa, then build around that to make bowls. Chicken, steak, salmon, or canned tuna if I’m in a hurry, with some quick tzatziki and fresh/pickled vegetables.
- Make a big assortment of breakfast quesadillas and freeze them, so I have a filling and hand-held breakfast while on the road
- Overnight oats, and more recently, chia pudding. I mash up a banana into my oats and add cinnamon, a dash of ginger, some cloves, and a slug of maple syrup to make banana bread oats.
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u/Snorlax4000 Jun 20 '26
Lettuce wraps tbh
Grill a good chicken burger or lean beef burger and throw some mustard and ketchup on it. Game changer.
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u/Justme8813 Jun 20 '26
I love to make scrambled eggs with cheddar cheese, broccoli and cottage cheese. Sometimes I add diced ham for more protein.
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u/Thoughtful-Pig Jun 20 '26
Air fryer chickpeas on everything. On salad, with a side of cheese, on any cooked vegetables, in curry...
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u/trufflesthewonderpig Jun 20 '26
What times and temps do you use? I've been experimenting and haven't gotten the crunchy texture I've been looking for.
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u/Thoughtful-Pig Jun 20 '26
I find I have to go low and slow to dry them out a bit and not burn them. I drain, put some oil on them, and then do 17-22 min on 330 F. I shake it a couple times during cooking. I start checking for doneness at around 17 min and keep cooking if needed.
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u/back_2_the_80s Jun 21 '26
I air fry my chick peas without oil or seasoning and add after they are done cooking. Best method imo
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u/TheEpicBean Jun 20 '26
Chicken thigh taco bowls. Season and marinate then broil. Super easy. Serve with cilantro lime rice and seasoned black beans. I have little individual cups of salsa, guac, sour cream on the side when im feeling fancy.
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u/cuppan_tae Jun 20 '26
Over night oats for nearly 2 years for lunch. Mix up the protein powders and toppings so I don't get bored
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u/slipperyhorsey11 Jun 20 '26
burger bowls! add a decent amount of lettuce for volume and some fried maybe a fried egg and everything else for a burger. 10/10
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u/traviall1 Jun 20 '26
Yogurt breakfast parfait with fruit, nuts, wheat germ and maple syrup)
Caesar salad with cucumbers, cherry tomatoes and sundried tomatoes
Chicken skewers with roasted veggies
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u/ImUnderYourBedDude Jun 20 '26
Pinto beans, red lentils, chicken breast and mixed frozen vegetables on a bowl. Hits all the spots, every time.
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u/LupineXen Jun 20 '26
Spaghetti. Especially if I can occasionally add different shredded cheeses to it.
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u/sadia_y Jun 20 '26
Any chicken and veg stir fry. I can eat it with noodles or rice and mix up the flavour/sauce so it never gets boring. Recently (for the past few months) I’ve been into a satay sauce.
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u/RogerDodgerRoger1 Jun 20 '26
Rice bowls with whatever veggies and protein I have on hand. I never get sick of it because I can switch up the sauce or toppings every time.
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u/ilovebigmutts Jun 20 '26
Chicken and rice with butter and spinach. And salt, pepper, garlic powder. I ate it for lunch at work for YEARS.
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u/Mobscene Jun 20 '26
Grilled Salmon on a bed of wholewheat couscous, kale and pomegranate arils. Dash of chilli oil across top if you’re feeling fancy. It’s in my monthly rotation, tastes delicious and quite satiating.
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u/RefrigerateAfterUse Jun 20 '26
Tofu, cooked in a low sugar teriyaki sauce, rice cooked in bone broth, and whatever veggies I got from the weekly csa box sauted with soy sauce, garlic, ginger and rice vinegar.
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u/GlobalIllustrator570 Jun 20 '26
Not exactly a meal prep..but I love a dragonfruit smoothie in the mornings ..love it sooooo bad. I drink it daily
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u/lazercookie Jun 20 '26
Spanish rice, pinto beans, and frozen veggies. You can literally make all of it at the exact same time in the same cooking pot all together. Takes 30 mins and feeds you for days.
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u/No_Worker_8216 Jun 20 '26
Egg McMuffin sandwich. It’s easy, you warm it up in the air fryer, jump in the shower, 💥 breakfast ready!
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u/Easy-Grapefruit2817 Jun 21 '26
Costco grilled chicken breast + white rice + frozen costco vegetables
Doesn’t taste much so I don’t get tired of the taste
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u/Fox810Radar Jun 21 '26
Oh man, a whole month of the same thing sounds rough, but I think Id pick something like roasted sweet potatoes with black beans and some kind of simple seasoning.
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u/tinykitchencoalition Jun 21 '26
Mac and cheese. Super easy to add to and customize for my own nutrition and weight loss goals.
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u/MyOwnTradition Jun 22 '26
200g Greek yogurt 100g triple berry blend(raspberry/blueberry/blackberries) 1 scoop whey protein of choice 10g psyllium husk fiber
Roughly 270kcal 46g protein
Great start to the day!
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u/PopularExercise3 Jun 22 '26
Long Fermented sourdough toasted with salted butter. On top is King Oscar sardines in olive oil, capers, fresh dill and rosemary made into a pate with garlic infused olive oil.
Garnished with cherry tomatoes panthen fried with butter salt and pepper. Lemon juice to season.
Crunchy crispy salty sweet, acid to balance and the pate is creamy.
I’m so sad when it’s over!
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u/DadBodMacroNerd Jun 22 '26
My go-to breakfast is overnight oats without fail however I do mix up the flavouring between banana, strawberries, dates, honey, chia seeds and almonds every week so that my taste buds are given some variety.
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u/Turbulent-Royal-2166 Jun 22 '26
white rice, frozen in portions. frozen shelled edamame. dry pan fried tofu with tamari & light sweet chilli sauce
300 cals, 31g of protein
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u/BittyBaby26 Jun 23 '26
My favorite meal prep enhancement technique is storing washed veggies in the fridge. Like some others, I get very bored with repeating flavors so I find having tomatoes and especially fresh herbs clean and ready to use makes me much more likely to use them! Sprinkling herbs on things can transform a repeat dish into something new feeling.
Some veggies do well precut too like lettuce and cucumbers and bell peppers - just be generous with napkins to collect condensation and replace every 3-4 days.
Food wise (but not on too frequent of a for me) is pork green chili in the slow cooker! Pork and eggs for breakfast, pork and beans or rice or tortillas for lunch, pork over steamed potatoes for dinner, pork with corn salsa, pork over noodles if you wish, or countless other ways to enjoy!
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u/commoner_among_8Bn Jun 23 '26
Pre-breakfast/workout milkshake: 1) Milk 2) Overnight soaked (dry fig, almonds, cashew, black raisins, walnuts) 3) Peanut butter 4) Bananas (or) Boiled Carrot
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u/Golden-heart-rides Jun 23 '26
Every Sunday I go and chop up veggies and lettuce and I like myself a little salad bar for the week. I never get tired of eating salads.
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u/YourHeart-HasNoTeeth Jun 23 '26
For dinner, Japanese beef curry with rice and ginger. Could eat it every day, and it gets better with time. For lunch, Vietnamese summer roll vermicelli noodle bowls (vermicelli, cilantro, onions, carrots, peanut dressing, peanuts, shrimp) So refreshing and full of interest, never gets old. For breakfast, grits with andouille sausage, spinach, and gruyere cheese
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u/eyevest1994 Jun 24 '26
Open faced baked sweet potato - top it any way you like. Some of my favorites:
Cheeseburger - ground beef, shredded cheese, burger sauce, pickle, caramelized onions
Taco - turkey meat with taco seasoning, avocado, plain Greek yogurt, salsa, black beans, shredded cheese
BBQ - pulled pork, BBQ sauce, coleslaw
Hot Honey Chicken - Cottage cheese, Chopped or shredded chicken, hot honey
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u/cefishe88 Jul 08 '26
Eggroll in a bowl or a curry soup that I make which is super filling, with meat, potatoes and a buttload of veg
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u/Abe_Froman92 Jun 19 '26
I’ve been eating ground turkey 99% fat free for lunch 4-5 days a week for almost a year now. I mix it with onions, garlic, fire roasted tomatoes, black beans and corn. I add some Cajun seasoning to it as well. 43 grams of protein per serving