15 Single-Recipe Meal Prep Ideas

TL;DR: Single-recipe meal prep means cooking one big dish once and getting several balanced meals out of it. Think: protein + fiber, slow carbs, healthy fats, and leftovers that actually taste good on Day 2–3.

‍

‍

What “single-recipe meal prep” actually means

Instead of planning a different recipe for every meal, you:

• Pick one dish that fits the protein + fiber + smart carbs pattern.
• Cook a big batch once (sheet-pan, one-pot, tray bake, soup, etc.).
• Portion it into 2–4 meals for the next days (lunches, quick dinners).

It’s a simple add-on to any weekly structure. If you need a base framework first, pair these ideas with your balanced plate method and weekly routine from your Healthy Eating Basics: Build a Balanced Plate and Meal Planning Basics: How to Start guides (add your internal links when ready).

Don’t want to organize everything in a spreadsheet? You can turn these batch recipes into a weekly meal plan with a grouped grocery list in minutes the same protein + fiber pattern, just automated.

‍

‍

How to use these 15 ideas

Before you dive into the list:

• Aim for 2–4 single recipes per week, not all 15 at once.
• Let each recipe cover 2–3 servings (e.g., 1 dinner + 1–2 lunches).
• Mix higher-protein ideas with more veg-heavy ones across the week.
• Keep at least one freezer-friendly recipe in rotation (chili, soup, curry).

If you like seeing a full week laid out, you can combine these with your 7-Day Balanced Meal Plan or weekly meal plan examples and simply swap in any of the recipes below.

‍

‍

15 single-recipe meal prep ideas

Use them as written or adapt to your diet (omnivore/vegetarian/vegan).

1. Sheet-pan chicken (or tofu) with root vegetables
Toss chicken thighs or firm tofu with carrots, potatoes/sweet potatoes, onions, and olive oil, then roast on one tray. Season with paprika, garlic, and herbs. Portion into boxes with a handful of greens.

‍

2. One-pot lentil Bolognese
Cook onions, carrots, and celery, add red lentils, canned tomatoes, herbs, and water/stock. Simmer into a thick sauce you can serve over whole-grain pasta or potatoes for several meals.

‍

3. Turkey (or bean) chili
Brown turkey mince or skip meat and use more beans. Add kidney/black beans, tomatoes, peppers, spices (chili, cumin). It keeps well for 3–4 days and freezes beautifully.

‍

4. Big batch chicken burrito bowl
Cook brown rice and a pan of spiced chicken (or tempeh), add roasted corn, black beans, peppers, salsa, and a bit of cheese or avocado. Store as “bowl kits” in containers.

‍

5. Chickpea & spinach coconut curry
Sauté onion, garlic, spices (curry, turmeric), add canned chickpeas, tomatoes, spinach, a splash of coconut milk. Serve over rice or quinoa for 2–3 meals.

‍

6. Veggie frittata tray
Whisk eggs, add chopped veg (spinach, peppers, broccoli), optional cheese. Bake in a pan, then cut into squares. Great for breakfasts or quick lunches with a side salad.

‍

7. Greek-style baked beans tray
Beans baked with tomatoes, onions, garlic, oregano, and a drizzle of olive oil. Serve with whole-grain bread and salad. Cheap, filling, and reheats well.

‍

8. Salmon & veg tray bake
Lay salmon fillets, green beans/broccoli, and potato wedges on one tray, drizzle with olive oil and lemon. Cook once, eat twice.

‍

9. Tofu & veggie stir-fry base
Stir-fry a big wok of frozen veg mix and tofu with soy, garlic, ginger. Keep the base in the fridge and serve over rice, noodles, or even in wraps.

‍

10. Pasta bake with hidden veg
Whole-grain pasta, tomato sauce, grated carrots/zucchini, beans or turkey mince, a little cheese on top. Bake once, portion into boxes for 2–3 days.

‍

11. Sheet-pan “Mediterranean bowls”
Roast chickpeas, peppers, zucchini, onions, and potatoes on a tray. Add olives and herbs after baking. Serve with hummus and salad for ready-to-go bowls.

‍

12. Slow-cooker shredded chicken (or jackfruit)
Cook chicken breasts (or jackfruit) with tomatoes, spices, and onions until shreddable. Use in tacos, rice bowls, salads, or wraps for several meals.

‍

13. Big pot of minestrone or veggie soup
Beans, pasta or barley, chopped veg, tomatoes, stock, herbs. Great for using up fridge leftovers. Freeze part of the batch for next week.

‍

14. Baked oatmeal tray
Oats baked with milk/plant milk, eggs or flax, fruit, and a bit of spice. Cut into squares for breakfasts/snacks across several days.

‍

15. Roasted veg & halloumi (or tofu) pan
Roast a mix of veg (brussels sprouts, carrots, peppers) with cubes of halloumi or tofu. Serve over grains or as a warm salad with beans.

‍

If you want these recipes arranged into a full week automatically, an app like PlanEat AI can turn your favorites into a structured weekly meal plan with a tidy grocery list without you touching a spreadsheet or Notion.

‍

‍

Storage, safety & reheating tips

• Cool, then chill: let dishes cool slightly, then refrigerate within ~2 hours.
• Label boxes: write the recipe name + date (and “F” for freezer).
• Fridge vs freezer:
  • Fridge: most cooked dishes last 3–4 days.
  • Freezer: soups, chilis, curries, and baked oat/frittata portions can go 1–3 months.
• Reheat safely: reheat until steaming hot; avoid reheating more than once.
• Fresh add-ons: keep crunchy toppings (fresh herbs, salad leaves, yogurt sauce, nuts) separate and add right before eating.

‍

‍

FAQ

How many meals does one “single-recipe meal prep” make?

Usually 2–4 servings depending on the recipe and your portion size. Think: one dinner for two + 1–2 lunches from leftovers.

‍

Can I meal prep the same recipe every week?

Yes, but it’s easier to stick with it if you rotate 2–3 favorites so you don’t get bored. For balance, combine higher-protein recipes (chili, burrito bowls, frittata) with veg-heavy ones (soups, tray veg).

‍

How long can I keep cooked meals in the fridge?

Most cooked dishes are fine for 3–4 days in the fridge. If you know you won’t eat them in time, freeze portions on Day 1–2.

‍

Can these ideas work for weight loss?

They can, if you stick to a protein + fiber base, keep fats measured, and avoid stacking lots of extra snacks on top. For a more detailed breakdown of what to eat, you can point readers to a dedicated “what to eat to lose weight” guide.

‍

What if I get tired of leftovers?

Use neutral bases (rice, plain chicken/tofu, simple beans) and change the sauce and toppings: yogurt-herb one day, tomato-chili the next, peanut/soy on another.