If you’re anything like me, then you’re always on the go. When you have a busy lifestyle, make ahead meals are the key to success.
Just because you have a lot going on doesn’t mean you should sacrifice healthy meals.
Without the right food, you won’t have energy when you need it most.
To help you manage your life and still get in healthy meals, I put together a list of 15 of the best make ahead meals.
Each can be prepared either a night or week ahead of time then either re-heated or eaten cold.
So, the next time you’re rushing into a meeting or a fitness class, your meals will already be waiting for you.
Make Ahead Breakfasts
Perfect for mornings when you need to get out of the house fast!
Peanut Butter Overnight Oats – I make overnight oats even for times when I’m not on the go. It takes minutes to prepare and is so delicious. Makes 1 serving.
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup milk (regular milk or plant milk works)
- 2 tsp flax seeds
- 1 tbsp honey
- 1 tsp vanilla extract
Simply combine the ingredients, refrigerate overnight, then grab and go in the morning. Try topping your oats with sliced banana or blueberries.
Spinach Banana Muffins – These muffins are great to prep on the weekends then eat throughout the week. Not to mention they’re full of vitamins from the spinach.
Start your morning out with this greens-packed recipe.
Protein Pancakes – Another great meal to prep on the weekend then eat throughout the week. You can purchase store-bought mix to make the pancakes. They last for up to 3 days in the fridge but you can also freeze them.
Pull the pancakes out, warm them up in a microwave, then add topping. Try aidding:
- honey drizzle
- nut butter
- fruit and berries
The Best Make Ahead Salads
These salads are definitely not boring. I made sure to pick recipes that are more than just leaves and dressing.
Asian Quinoa Salad – This recipe is perfect if you need a lot of energy. It’s also great for long days when you need to stay full for a while.
A single serving packs 12 grams of protein and 7 grams of fiber. This salad is sure to keep you running even on your busiest days.
Mediterranean Chickpea Salad – Prep for the week ahead with this zesty chickpea salad. Makes 4 servings.
Ingredients:
- 1 19 oz. can chickpeas, drained
- 1/4 cup fresh parsley, chopped
- 1/4 cup red onion, finely chopped
- 3 roma tomatoes pepper, chopped
- 3 garlic cloves, minced
- juice of 1 lemon
- 3 tbsp olive oil
- 1 tbsp dried mint
- 1 tsp salt
- 1/2 tsp cayenne pepper
You can make this dish by simply combining the ingredients in a large bowl and mixing.
Lentil Salad with Lemon and Feta – Another recipe packed with protein and fiber. This salad stays fresh in the fridge all week. Makes 6 servings.
To make the salad, combine 1 cup cooked green lentils, 1 chopped cucumber, and 1 chopped red pepper.
Next, make the dressing.
Ingredients:
- 1/4 cup lemon juice
- 1/3 cup olive oil
- 1 tsp dried oregano
- 3 cloves garlic, minced
- 1 tbsp mustard
- 1 tsp salt
Pro tip: cook your lentils in bone broth for added nutritional benefits.
Microwavable Make Ahead Meals
Simply prep, pack, microwave, and then serve these delicious entrees.
Easy Chicken Vegetable Curry – You can make this curry recipe in less than 30 minutes. Pair it with brown or cauliflower rice.
Add a squeezed lime or a sprinkle of peanuts for more flavor and vitamins.
Mini Egg and Veggie Frittatas – Egg frittatas look fancy yet are so simple to make. This is another great recipe to keep in the fridge for a few days or freeze. For more flavor, top with hot sauce or avocado. Makes 6 servings.
Ingredients:
- 12 eggs
- 1/4 cup onion, chopped
- 1/2 cup cherry tomatoes, sliced in half
- 3/4 cup spinach, lightly chopped
- 1/2 cup mushrooms
- 2 3 oz. links pre-cooked chicken sausage, diced
- 1/4 teaspoon oregano
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon salt
Directions:
- Preheat over to 350 degrees
- Lightly coat 12 cup muffin tin with non-stick cooking spray
- Divide the vegetables and chicken sausage evenly between the cups
- Whisk eggs and spices in a large bowl and pour over vegetables
- Bake for 25 minutes or until eggs are firm
- Cool and either enjoy or save for later
Instant Pot Friendly 4 Bean Chili – Try this protein packed bean chili recipe. The best part: the Instant Pot makes this recipe even simpler.
If you don’t have an Instant Pot, you can make this same recipe with a stovetop pot.
This recipe will taste fresh all week long. Simply heat in the microwave and top with avocado, cilantro, and a little cheese.
Cold Make Ahead Meals
No microwave? No problem! Check out these make ahead recipes for the times you can’t heat anything up.
Whole Grain Pasta with Chicken and Vegan Pesto – You can prep this amazing pasta in just 10 minutes! Makes 6 servings.
All you need is:
- 1 12 oz. whole grain box pasta (a short pasta works best)
- a rotisserie chicken
- 1 jar vegan pesto (regular pesto works fine too)
- 1 pint cherry tomatoes, chopped in half
Cook the pasta, shred the chicken, add in 6 tablespoons of pesto sauce, and then mix! Top with cherry tomatoes plus a little salt and pepper.
Homemade Hummus with Falafel and Veggies – Hummus is simple to make, full of flavor, and loaded with proteins and nutrients. Try this authentic recipe that only requires a few ingredients.
For vegetables, try different colored bell peppers, carrots, broccoli, or cucumbers. The more color, the better.
You can purchase frozen falafel from a health food store, then cook them at home and store them in your fridge for up to a week. They’re perfect to grab and dip on demand.
Chipotle Style Burrito Bowls – You don’t have to go far or even go to Chipotle to have a yummy burrito bowl. You probably already have many of the ingredients in your pantry at home.
To prep your own burrito bowls, gather the following items:
- 2 cans seasoned black beans
- 1 can sweet corn
- 2 cups cooked rice (white or brown)
- 2 avocados
- jar of salsa
- 1 head shredded lettuce
- low fat cheddar cheese
Prep all of your ingredients, then store them in the fridge. Take them out throughout the week and build your own burrito bowl!
