One-pot meal prep is a fantastic way to simplify your cooking routine while still enjoying delicious and healthy meals throughout the week. Not only does it minimize the number of dishes you have to wash, but it also allows flavors to meld beautifully, creating hearty, satisfying dishes. Whether you’re cooking for yourself or your family, these examples of one-pot meal prep for meal planning beginners will help you get started on your culinary journey.
This recipe is perfect for busy weeknights or meal prep for lunch. It’s packed with nutrients, and you can customize it with your favorite vegetables.
Start by heating a tablespoon of olive oil in a large pot over medium heat. Add one diced onion and sauté until it’s translucent. Then, toss in two cloves of minced garlic and cook for another minute. Next, add one cup of chopped carrots, one cup of chopped bell peppers, and one cup of diced zucchini, stirring occasionally for about 5-7 minutes.
Pour in four cups of vegetable broth, and add one cup of rinsed quinoa, along with a teaspoon of dried thyme and a dash of salt and pepper. Bring everything to a boil, then reduce the heat, cover the pot, and let it simmer for about 20 minutes, or until the quinoa is fluffy and the vegetables are tender.
This stew can be portioned into containers for easy grab-and-go meals throughout the week.
Notes: Feel free to swap in any vegetables you have on hand, such as spinach or sweet potatoes. To add protein, consider stirring in a can of drained chickpeas or cooked chicken before serving.
A classic comfort dish, this one-pot chicken and rice meal is a family favorite. It’s simple to prepare and full of flavor.
Begin by heating a tablespoon of olive oil in a large pot over medium heat. Season four bone-in chicken thighs with salt, pepper, and paprika, then brown them in the pot for about 5 minutes on each side. Once browned, remove the chicken and set it aside.
In the same pot, add one diced onion and two minced garlic cloves, sautéing until fragrant. Stir in one cup of long-grain white rice, then pour in two cups of chicken broth and return the chicken to the pot. Add a cup of frozen peas and a teaspoon of dried oregano. Bring to a boil, then cover and reduce the heat to low. Cook for about 20-25 minutes, or until the rice is tender and has absorbed the liquid.
Let it sit for a few minutes before serving, and enjoy a warm, comforting meal that’s sure to please!
Notes: You can easily substitute chicken thighs for breasts or use brown rice; just be sure to adjust the cooking time accordingly. Adding a squeeze of lemon juice before serving brightens up the flavors beautifully.
This flavorful lentil curry is not only vegan but also incredibly filling and nutritious, making it a perfect meal prep option.
Start by heating a tablespoon of coconut oil in a large pot over medium heat. Sauté one chopped onion until soft, about 5-7 minutes. Add two cloves of minced garlic and a tablespoon of ginger, cooking for another minute. Stir in one tablespoon of curry powder, one teaspoon of cumin, and half a teaspoon of chili powder for a spicy kick.
Next, add one cup of rinsed red lentils and four cups of vegetable broth. Bring it to a boil, then reduce the heat and let it simmer uncovered for about 15-20 minutes, or until the lentils are tender. Finally, stir in two cups of fresh spinach until wilted.
This curry is perfect served over rice or with naan bread, and it stores well for several days in the fridge.
Notes: You can adjust the spice levels to your liking and even add coconut milk for a creamier consistency. Feel free to include other veggies like bell peppers or carrots for added nutrition.
These examples of one-pot meal prep for meal planning beginners will not only save you time but also make your weeknight dinners easier and more enjoyable. With just a few ingredients and steps, you can create delicious meals that are ready to eat whenever you are. Happy cooking!