Examples of Marinades and Sauces for Meal Prep

Explore diverse examples of marinades and sauces that make meal prep easier and tastier for your family.
By Taylor

Introduction to Marinades and Sauces for Meal Prep

Meal prep can take a lot of the stress out of weeknight dinners, and using marinades and sauces is a fantastic way to add flavor to your meals without extra effort. They can be made in bulk and stored in the fridge, making it easy to whip up delicious dishes throughout the week. Here are three diverse examples of marinades and sauces that you can incorporate into your meal prep routine.

1. Zesty Lemon Herb Marinade

This marinade is perfect for chicken, fish, or veggies, giving them a bright and fresh flavor. It’s great for grilling or baking and can transform any basic ingredient into a delightful meal.

Combine the following ingredients in a bowl:

  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried)
  • Salt and pepper to taste

Mix all the ingredients well and marinate your protein or vegetables for at least 30 minutes, or up to 4 hours for maximum flavor. After marinating, grill or bake your selections until cooked through. This marinade works particularly well on chicken breasts and zucchini slices.

Notes: You can substitute the lemon juice with lime for a different twist, and feel free to add chili flakes for a spicy kick!

2. Savory Teriyaki Sauce

This versatile sauce can be used as a marinade, a stir-fry sauce, or a dipping sauce. It pairs beautifully with chicken, beef, tofu, or even vegetables, making it a staple in your meal prep arsenal.

In a small saucepan, combine:

  • 1/2 cup soy sauce
  • 1/4 cup honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger

Heat the mixture over medium heat until it begins to simmer. In a separate small bowl, mix 1 tablespoon cornstarch with 2 tablespoons of water to create a slurry. Slowly whisk this slurry into the sauce until it thickens. Remove from heat and let it cool. You can use it immediately or store it in an airtight container in the fridge for up to two weeks.

Notes: For a gluten-free version, substitute soy sauce with tamari. You can also add sesame seeds for extra crunch when serving.

3. Creamy Avocado Cilantro Dressing

This sauce doubles as a marinade and a salad dressing, making it incredibly versatile for meal prep. It’s perfect for drizzling over grilled chicken, shrimp tacos, or fresh salads.

Blend together:

  • 1 ripe avocado
  • 1/2 cup Greek yogurt or sour cream
  • Juice of 1 lime
  • 1/4 cup fresh cilantro leaves
  • 1 clove garlic
  • Salt and pepper to taste
  • Water as needed to reach desired consistency

Blend until smooth, adjusting seasoning as necessary. Store in an airtight container in the refrigerator for up to 5 days. This dressing adds a creamy texture and delightful flavor to any dish!

Notes: If you want to make it dairy-free, substitute Greek yogurt with coconut yogurt. You can also add jalapeño for a spicy twist.

Using these examples of marinades and sauces for meal prep can elevate your family meals and save you time in the kitchen. Enjoy experimenting with different flavors!