Sticky-sweet sauce, tender rooster, and principally no effort as soon as it’s within the gradual cooker. I like this one as a result of it really works 3 ways in every week: over rice, over steamed veggies, or stuffed into lettuce wraps once you need one thing lighter!
20 Weight Watchers Meal Prep Recipes for the Week Forward
These 20 Weight Watchers Meal Prep Recipes are those I make once I need the week to really feel simpler and my factors to really feel predictable. You’ll get low-point staples that reheat properly, keep flavorful for days, and gained’t depart you hungry an hour later!
Desk of Contents
If you happen to’ve ever began the week considering “I’ll simply wing it,” after which one way or the other ended up consuming crackers over the sink at 4 p.m., this checklist is for you. Meal prep doesn’t need to imply a tragic container of plain rooster and steamed broccoli. It may be burrito bowls, cozy soup, takeout-style rooster, and protein-forward dinners that truly style like dinner.
One fast notice: if you’d like the entire week mapped out for you, that is precisely why we provide wholesome meal prep plans you should buy. You get a full plan, a grocery checklist, and vitamin already calculated, so you possibly can simply prepare dinner, portion, and transfer on along with your life!
Sluggish Cooker Dump-And-Go Mains
These are the “set it and neglect it” recipes that make meal prep really feel nearly too simple.
All the pieces cooks collectively right into a saucy, seasoned base that parts superbly. Put aside toppings like salsa, cilantro, and a little bit cheese so the bowls nonetheless really feel recent on day three!
That is the comfortable, low-point meal prep choice that doesn’t style “weight loss program.” Pack it with lime wedges and crunchy tortilla strips on the facet so you retain that recent, crisp end once you reheat!
Bowls That Pack Up Like A Dream
These are those that make you really excited to open the fridge.
If you would like most quantity for minimal factors, begin right here. The cauliflower rice retains issues gentle, and the taco-seasoned filling is daring sufficient that you don’t want a bunch of extras!
This one scratches the fast-casual burrito bowl itch, however you management the parts and the add-ons. Retailer toppings individually, and also you get that “simply made” feeling all week!
Candy, spicy, and saucy in a method that reheats very well. I really like this for meal prep as a result of the veggies keep crisp-tender and the sauce retains the whole lot from drying out!
Shawarma spices make easy chickpeas, and cauliflower really feel like an actual craveable dinner. Pack the crunchy veg and any creamy sauce individually so the bowl stays brilliant and never soggy!
One-Pan Skillets and Fast Casseroles
These are the “prepare dinner as soon as, portion 5” recipes that don’t create a sink stuffed with dishes.
This can be a weeknight skillet that meal preps like a champ. It’s loaded with protein and veggies, and it’s simple to portion over rice, cauliflower rice, or simply eat as-is!
Bubbly, tacky, and nonetheless surprisingly gentle in factors. It holds collectively properly, so it’s excellent once you need neat squares that reheat with out turning into mush!
That is one among my favourite “low factors, large taste” dinners. The balsamic retains it punchy, and the veggies are already in-built, so that you’re not scrambling for a facet later!
Shiny, golden seared rooster with a sauce that stays energetic after reheating. I like pairing it with roasted greens or a easy salad equipment once I need the prep to be actually hands-off!
Takeout-Type Stir-Fries
These are the meal prep meals that preserve you from ordering takeout midweek.
Crisp-tender veggies, tender rooster, and a sauce that truly clings. For meal prep, I like this over rice at some point, then over shredded cabbage the following, so it feels new!
Candy-savory rooster that reheats with out drying out, which is the entire objective. It’s nice with a microwave bag of broccoli and a few rice once you want dinner quick!
Shiny orange sauce, no frying, and it nonetheless tastes like the good things. This can be a nice meal prep choose in case you portion the rooster with broccoli and preserve rice on the facet for versatile serving sizes!
Creamy peanut-coconut sauce, tender shredded rooster, and it reheats with out drying out, which is large for meal prep. I like packing it with rice or cauliflower rice plus crunchy cucumbers and carrots on the facet so the leftovers nonetheless really feel recent!
Soups and Chili for the Fridge and Freezer
These are the “future you can be so completely satisfied” recipes.
No chopping, pantry staples, and it freezes superbly. Maintain toppings like cilantro, lime, and a little bit cheese separate so every bowl nonetheless feels recent!
That is hearty with out being heavy, and it holds up very well for a couple of days within the fridge. Add avocado and lime once you serve, and it tastes such as you simply made it!
Creamy, cozy curry vibes with lentils that keep satisfying all week. It’s additionally an excellent “prep as soon as” recipe as a result of you possibly can pair it with rice, cauliflower rice, or additional veggies, relying in your factors funds that day!
Straightforward Seafood That Meal Preps Surprisingly Nicely
These preserve issues lighter whereas nonetheless feeling like an actual dinner.
Quick, brilliant, and a pleasant break from rooster. If you happen to’re meal prepping, pair it with a sturdy facet like roasted veggies or rice so it stays satisfying, at the same time as a lighter protein!
These are nice once you need meal prep that doesn’t really feel like meal prep. Make the patties, preserve them easy, and alter the vibe with toppings: slaw at some point, salad bowl the following!
Meal Prep Suggestions for Staying On Observe
That is the half that makes the week really work.
- Comply with the 2-hour rule: Get cooked meals into the fridge shortly. Refrigerate perishables inside 2 hours, and inside 1 hour if it’s over 90°F.
- Use the three–4 day fridge window: Most leftovers are finest used inside 3–4 days, or frozen for longer storage.
- Reheat sensible: For soups, chili, and saucy meals, reheat till steaming scorching, and purpose for 165°F once you’re reheating leftovers for security.
- Make factors simpler with ZeroPoint anchors: Construct containers round lean proteins, beans, and greens, then add factors the place you really care (cheese, tortillas, sauces).
- Retailer “moist” and “crunch” individually: Sauce, salsa, and creamy toppings go in their very own little container. Crunchy toppings (tortilla strips, slaw, nuts) keep separate till you eat.
- If you would like the plan executed for you: A meal prep plan you should buy is principally a shortcut for resolution fatigue. You get the recipes, the grocery checklist, and vitamin already calculated, which makes Sunday prep really feel so much much less annoying.
Greatest WW-Pleasant Meal Prep Sides
These easy sides add crunch, freshness, and further quantity with out blowing up your factors.
- Veggies: For a easy, reheats-well veggie facet, roast up Simple Roasted Asparagus. If you would like one thing heat and quick that also looks like actual meals, make Cabbage Stir Fry. And once you need a salty, snacky add-on with additional protein, Roasted Garlic Edamame is a good one to maintain in rotation.
- Salsas and fast pickles: Add brightness with out additional cooking by tossing Pickled Red Onions onto burrito bowls or alongside tortilla soup proper earlier than consuming. For a tangy, onion-y crunch that wakes up bowls and grilled proteins, spoon on Peruvian Salsa Criolla.
- Slaws: When your foremost is saucy or heat, a chilly, crunchy slaw retains the whole lot feeling balanced. Fish Taco Slaw is creamy and limey, and it’s particularly good subsequent to chili or served as a topper for taco-style bowls (simply preserve it separate till you eat).
- Contemporary salads: For gentle, cooling sides that maintain up properly within the fridge, rotate Cucumber, Tomato, and Avocado Salad, Easy Corn Salad, and Tomato and Cucumber Salad with Corn relying on what you’ve received. If you would like one thing tremendous refreshing for seafood nights, Watermelon, Feta, and Cilantro Salad with Lime Vinaigrette is sweet-salty and feels very summer season.
- Bean and corn sides: For one thing scoopable that works with taco bowls and burrito bowls all week, Black Bean and Corn Salad provides texture and endurance with out feeling heavy.