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Easy Sunday Meal Prep 5 Dinners Ready to Go for Busy Families

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This easy Sunday meal prep plan features five simple, family-friendly dinners that are quick to assemble, use straightforward ingredients, and keep well for stress-free weeknight meals.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.8 lbs / 800 g)
  • 1 lb lean ground turkey (450 g)
  • 1 can black beans (drained and rinsed)
  • 3 medium bell peppers (mixed colors)
  • 2 medium zucchini (sliced)
  • 1 pint cherry tomatoes
  • 5 oz baby spinach (140 g)
  • Extra virgin olive oil (about 6 tablespoons total)
  • 4 cloves garlic (minced)
  • 3 tablespoons low-sodium soy sauce
  • 1 can diced tomatoes (14 oz / 400 g)
  • 2 cups uncooked brown rice
  • 8 small whole wheat tortillas
  • 1 cup cottage cheese
  • 1 cup shredded cheddar cheese
  • 1 bunch fresh cilantro (optional)
  • Spices: cumin, smoked paprika, black pepper, salt

Instructions

  1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. Place chicken breasts on baking sheet. Drizzle with 2 tablespoons olive oil, sprinkle with 1 teaspoon each smoked paprika, salt, and pepper. Rub seasoning evenly. Roast 20-25 minutes until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice thinly.
  3. On same baking sheet, toss zucchini, bell peppers, and cherry tomatoes with 2 tablespoons olive oil, minced garlic, ½ teaspoon cumin, salt, and pepper. Roast alongside chicken for 15-20 minutes, stirring halfway through.
  4. Rinse 2 cups brown rice. In medium saucepan, combine rice with 4 cups water and pinch of salt. Bring to boil, reduce to simmer, cover, and cook 40-45 minutes until tender. Fluff with fork and set aside.
  5. Heat 1 tablespoon olive oil in non-stick skillet over medium-high heat. Add ground turkey and cook 7-8 minutes until browned. Season with 1 teaspoon cumin, 1 tablespoon low-sodium soy sauce, and pepper. Stir occasionally. Remove from heat.
  6. In bowl, combine drained black beans with ½ cup canned diced tomatoes, chopped cilantro, and pinch of salt and pepper. Mix gently and set aside.
  7. Blend 1 cup cottage cheese with 1 teaspoon smoked paprika and pinch of black pepper until smooth to make creamy sauce.
  8. Assemble wraps by layering tortillas with sliced chicken, roasted veggies, black bean mixture, and creamy sauce. For bowls, use rice as base, top with turkey, veggies, beans, and sauce on the side.
  9. Divide meals into airtight containers. Keep tortillas separate or wrapped to prevent sogginess. Refrigerate up to 5 days.

Notes

Start cooking rice first as it takes the longest. Avoid overcrowding the baking sheet to ensure proper roasting. Keep sauces separate when storing to prevent soggy wraps. Use sharp knives for faster prep. Adjust seasoning after reheating for best flavor. Meals keep up to 5 days refrigerated and up to 3 months frozen.

Nutrition

Keywords: meal prep, easy dinners, family meals, batch cooking, healthy recipes, Sunday prep, quick meals, busy families

Find it online: https://sizzlesprout.com/easy-sunday-meal-prep-5-dinners-ready-to-go-for-busy-families/