Meal Prep 15 Recipes with Just 20 Ingredients

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Meal Prep 15 Recipes with Just 20 Ingredients

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January 10 2022


Take the stress out of weekday meals with a carefully thought-out schedule. Planning ahead can reduce your shopping list by efficiently using all the ingredients you buy. This 20-ingredient list is supplemented with items you likely already have in your pantry or fridge. Use them to make 15 individual meals—or 5 complete days of mealsbreakfast, lunch, and dinner included. While the ingredients may repeat, the meals from the digital version of Seasons Magazine don't. Print our shopping list or shop directly from each recipe.

For more Meal Prep inspiration, check out our Meal Prep Guide.

  1. Monday

    Start the week off right with smoothie bowls, open-faced sandwiches, and roasted salmon with veggies. 

    Breakfast: Tropical Smoothie Bowl

    Lunch: Open-Face Caprese Sandwiches

    Dinner: Honey Garlic Salmon with Roasted Cherry Tomatoes and Zucchini

    Helpful tip: Bake-off 1 (5-ct.) pkg. Hy-Vee frozen white bread dough according to package directions. Then, store at room temperature and use throughout the week. You can also double the Basil Pesto recipe in the open-faced sandwiches as you will use it in the End-of-the-Week Sandwich recipe for Friday's dinner.

  2. Tuesday

    We bet you didn't know you could make muffins packed with granola for breakfast! You can even save them for snacks throughout the week. Just store at room temperature. For lunch and dinner, we're serving up salmon wraps and balsamic chicken with an Italian bread salad called Panzanella.

    Breakfast: Granola Muffins

    Lunch: Salmon Lettuce Wraps with Mango Salsa

    Dinner: Roasted Balsamic Chicken with Panzanella Salad

    Helpful tip: Double the marinade and amount of chicken thighs in the Roasted Balsamic Chicken with Panzanella Salad recipe. You'll use the shred the cooked chicken and use it in the Thai Chicken Flatbread recipe.

  3. Wednesday

    Midweek, we're serving up parfaits, a vegetarian zucchini soup, and a fancy fried chicken salad called "Milanese."

    Breakfast: Fruit and Granola Parfait

    Lunch: Creamy Zucchini Soup with Homemade Croutons

    Dinner: Chicken Milanese Rice with Mixed Greens

    Helpful tip: Double the amount of gremolata in the Chicken Milanese Rice and Mixed Greens recipe. You'll use it for the vinaigrette in the Seared Balsamic Steak Salad recipe.

  4. Thursday

    Start the morning with a poached egg over avocado toast. It sounds fancy, but we'll walk you through it! For lunch, who wouldn't want our Thai-inspired pizza? And dinner, a herbed steak salad. YUM. 

    Breakfast: Avocado-Egg Toast

    Lunch: Thai Chicken Flatbread

    Dinner: Seared Balsamic Steak Salad

    Helpful hint: Double the marinade and amount of steak in the Seared Balsamic Steak salad. You'll use the grilled steak in the End-of-the-Week Sandwiches. 

  5. Friday

    The end of the week doesn't mean your meals can't still be great. Start the day with a hearty frittata that uses the rest of your vegetables, and end the week with hearty steak and cheese sandwiches that finish up your remaining 20 ingredients.

    Breakfast: Zucchini-and-Onion Frittata

    Lunch: Thai Chicken Lettuce Rolls

    Dinner: End-of-the-Week Sandwiches

    Helpful hint: If you doubled the recipe for Basil Pesto and Seared Balsamic Steak earlier in the week, your End-of-the-Week Sandwiches will come together in a snap!