49 Meal Prep Recipes for the Week Ahead

Read Time: 24 mins

49 Meal Prep Recipes for the Week Ahead2/49 Coconut-Ginger Chickpeas & Tomatoes 3 Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California Nutrition Facts: 2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein. 3/49 Korean

It’s delicious!

Beef and Rice 108 Reviews Korean Beef and Rice Recipe photo by Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: A friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It’s delicious! You’ll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota Nutrition Facts: 1/2 cup beef mixture with 2/3 cup rice: 413 calories, 13g fat (4g saturated fat), 71mg cholesterol, 647mg sodium, 46g carbohydrate (14g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 starch,

3 lean meat, 1/2 fat

3 lean meat, 1/2 fat. 4/49 Egg Roll Noodle Bowl 114 Reviews Contest Winner Test Kitchen Approved Egg Roll Noodle Bowl Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas Nutrition Facts: 1-1/2 cups: 302 calories, 12g fat (4g saturated fat), 38mg cholesterol, 652mg sodium, 33g carbohydrate (2g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat

meat, 2 vegetable, 1-1/2 starch, 1/2 fat

meat, 2 vegetable, 1-1/2 starch, 1/2 fat. 5/49 Chicken Florentine Meatballs 30 Reviews Contest Winner Test Kitchen Approved Chicken Florentine Meatballs Recipe photo by Taste of Home Total Time 1 hour Servings 6 servings Go to Recipe From the Recipe Creator: Served over squash and a chunky, mushroom-tomato sauce, these tender meatballs are tops when it comes to great flavor. —Diane Nemitz, Ludington, Michigan Nutrition Facts: 1 serving: 272 calories, 12g fat (3g saturated fat), 115mg cholesterol, 635mg sodium, 25g carbohydrate (8g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 0.500 fat. 6/49 Beef Lo Mein

Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 starch, 1 fat

62 Reviews Test Kitchen Approved Beef Lo Mein Recipe photo by Taste of Home Total Time 30 min Servings 5 servings Go to Recipe From the Recipe Creator: If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it’s now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio Nutrition Facts: 1-1/3 cups: 358 calories, 10g fat (2g saturated fat), 51mg cholesterol, 681mg sodium, 40g carbohydrate (6g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 starch, 1 fat. 7/49 Tandoori-Style Chicken with Cucumber Melon Relish Test

We all need a quick meal that’s deliciously healthy

Kitchen Approved TASTE OF HOME Total Time 35 min Servings 4 servings Go to Recipe From the Recipe Creator: We all need a quick meal that’s deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida Nutrition Facts: 1 serving (calculated without almonds): 247 calories, 5g fat (2g saturated fat), 98mg cholesterol, 332mg sodium, 10g carbohydrate (9g sugars, 1g fiber), 38g protein. Diabetic Exchanges: 5

lean meat, 1/2 starch

lean meat, 1/2 starch. 8/49 Chicken Pesto Meatballs 7 Reviews Test Kitchen Approved Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: These tender, pesto-stuffed meatballs get gobbled up in our house. They’re short on ingredients, but packed with flavor. I always make a double batch, freezing the other half for a busy night. —Ally Billhorn, Wilton, Iowa Nutrition Facts: 3/4 cup meatball mixture with 1 cup spaghetti: 422 calories, 12g fat (3g saturated fat), 85mg cholesterol, 706mg sodium, 45g carbohydrate (7g sugars, 7g fiber), 32g protein. Diabetic Exchanges: 3 starch, 3

lean meat, 1-1/2 fat

lean meat, 1-1/2 fat. 9/49 Chicken Quinoa Bowl 3 Reviews Test Kitchen Approved Chicken Quinoa Bowls with Balsamic Dressing Recipe photo by Diana Rattray for Taste of Home Total Time 40 min Servings 2 servings Go to Recipe From the Recipe Creator: I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina Nutrition Facts: 1 serving: 491 calories, 21g fat (5g saturated fat), 101mg cholesterol, 715mg sodium, 35g carbohydrate (12g sugars, 6g fiber), 42g protein. 10/49

Italian Turkey Skillet 9 Reviews Test Kitchen Approved Taste of Home Total Time 20 min Servings 8 servings Go to Recipe From the Recipe Creator: It’s a challenge to find imaginative ways to use leftovers, especially for turkey after Thanksgiving. Here’s a favorite of mine that you can easily make ahead for another dinner option. Prepare the recipe as directed, then transfer to a casserole dish and freeze up to three months. —Patricia Kile, Nokomis, Florida Nutrition Facts: 1 cup: 337 calories, 6g fat (1g saturated fat), 35mg cholesterol, 306mg sodium, 52g carbohydrate (8g sugars, 4g fiber), 19g protein. 11/49

Diabetic Exchanges: 3 lean meat, 2 vegetable

Chicken Skewers 3 Reviews Test Kitchen Approved Lemon Chicken Skewers Recipe photo by Taste of Home Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: Chicken skewers with tender chunks of chicken and garden-fresh veggies are easy to assemble and are always a hit at parties. —Margaret Allen, Abingdon, Virginia Nutrition Facts: 1 skewer: 244 calories, 11g fat (2g saturated fat), 63mg cholesterol, 421mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable. 12/49 Asian Veggie Glass Noodles 5 Reviews Test Kitchen Approved Total Time 45 min Servings

4 servings Go to Recipe From the Recipe Creator:

4 servings Go to Recipe From the Recipe Creator: My mom immigrated from the Philippines, so we would often eat Filipino pancit, a well-known glass noodles dish. I took her version and added my own touches to make it easier and a little healthier. —Jasmin Baron, Livonia, New York Nutrition Facts: 1-1/2 cups: 321 calories, 11g fat (2g saturated fat), 159mg cholesterol, 817mg sodium, 46g carbohydrate (7g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 medium-fat meat. 13/49 Freezer Burritos 21 Reviews Test Kitchen Approved Freezer Burritos Recipe photo by Jonathan Melendez for Taste

So I created these

of Home Total Time 50 min Servings 12 servings Go to Recipe From the Recipe Creator: I love burritos, but the frozen ones are high in salt and chemicals. So I created these. They’re wonderful to have on hand for quick dinners or late-night snacks—I’ve even had them for breakfast! —Laura Winemiller, Delta, Pennsylvania Nutrition Facts: 1 burrito: 345 calories, 11g fat (4g saturated fat), 36mg cholesterol, 677mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1/2 fat. 14/49 Arrabbiata Sauce with Zucchini Noodles 1 Review Test Kitchen Approved Total Time 45

The results were amazing!

min Servings 4 servings Go to Recipe From the Recipe Creator: This popular Italian dish is flavorful and spicy. We decided to re-create one of our favorite jarred sauces and serve over zucchini pasta for a lighter, healthier meal that’s naturally gluten-free. The results were amazing! —Courtney Stultz, Weir, Kansas Nutrition Facts: 1 cup sauce with 1 cup zucchini noodles: 287 calories, 13g fat (4g saturated fat), 71mg cholesterol, 708mg sodium, 17g carbohydrate (11g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch. 15/49 Mini Shepherd’s Pies 11 Reviews Test Kitchen Approved Mini Shepherd’s Pies

If I have enough time, I’ll use homemade biscuits and mashed potatoes

Recipe photo by Taste of Home Total Time 50 min Servings 5 servings Go to Recipe From the Recipe Creator: I’m as confident serving these little pies to company as to family. If I have enough time, I’ll use homemade biscuits and mashed potatoes. —Ellen Osborne, Clarksville, Tennessee Nutrition Facts: 2 mini shepherd’s pies: 612 calories, 36g fat (15g saturated fat), 92mg cholesterol, 1094mg sodium, 49g carbohydrate (11g sugars, 2g fiber), 24g protein. 16/49 Turkey Sausage and Lentil Soup 1 Review Test Kitchen Approved Turkey Sausage and Lentil Soup Recipe photo by Taste of Home Total Time 1 hour 10

min Servings 12 servings (3-3/4 quarts) Go to Recipe From the Recipe Creator:

min Servings 12 servings (3-3/4 quarts) Go to Recipe From the Recipe Creator: This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida Nutrition Facts: 1-1/4 cups: 187 calories, 3g fat (1g saturated fat), 17mg cholesterol, 639mg sodium, 25g carbohydrate (4g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat. 17/49 Make-Ahead Lasagna 17 Reviews Test Kitchen Approved Make-Ahead Lasagna Recipe photo by Jonathan Melendez for Taste of Home Total Time 1 hour 30 min Servings 12 servings Go to Recipe From the

💡 Frequently Asked Questions

⭐ Expert Tips

• Include seasonal or trendy variations to keep your meals exciting.

• Highlight prep shortcuts or time-saving techniques for busy cooks.

• Consider dietary restrictions and include substitution suggestions.

✅ Key Takeaways

• These dinner ideas are perfect for impressing guests or enjoying special occasions.

• Choose recipes that match your skill level and available kitchen tools.

• Presentation and taste both contribute to a memorable dining experience.

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