Easy Meal Prep for Beginners: 5 Make-Ahead Dinners I Rotated to Stay on Track (Meal Prep for Weight Loss + Simple Meal Prep for Women Over 40)
Hi, it’s Kari!
When I lost my 117 pounds (and kept it off for years), Sunday meal prep became my non-negotiable. These 5 dinners were in heavy rotation because they’re dead-simple, taste even better as leftovers, and kept me from ordering take-out on busy weeknights.
Everything gets made on Sunday, portioned into glass containers, and reheats beautifully Monday through Thursday. (Friday we usually celebrate with something!)
Here are the exact 5 make-ahead dinners I rotated each week for months:
Chicken Burrito Bowls (no rice!)
Grilled or baked chicken breast strips
Black beans (rinsed & seasoned with cumin + garlic)
Sautéed peppers & onions
Fresh pico de gallo or salsa, avocado slices, squeeze of lime
→ I make 5 bowls on Sunday. Zero rice keeps it light and blood-sugar friendly.
2. Creamy Spinach-Artichoke Chicken Bake
Chicken breasts baked in a lightened-up spinach-artichoke mixture (cheese wedges, parmesan & spinach instead of cups of cream cheese)
→ One 9×13 pan = 5 perfect portions. So comforting on a chilly night.
3. Turkey Meatballs + Spaghetti Squash
Lean ground turkey meatballs (baked, never fried)
Roasted spaghetti squash strands
Rao’s or another low-sugar marinara
→ Tastes like classic spaghetti & meatballs but leaves me full and satisfied without the carb crash.
4. Chicken Marsala (no pasta)
Thin chicken breast cutlets in a healthy and gorgeous mushroom-marsala sauce
Served with extra mushrooms and sometimes a side of roasted broccoli or cauliflower rice
→ Fancy restaurant vibes, zero fuss.
5. Sticky Honey-Garlic Chicken
Chicken breasts baked in a simple honey-garlic-soy glaze (I use less honey than most recipes and it’s still delicious)
Roasted sweet potatoes and green beans on the side
→ Sweet-savoury heaven and my family’s favourite.
My Sunday Routine (takes me about 1 - 1 1/2 hours total):
Groceries are already in the kitchen, because I’ve planned ahead
Prepare the main dish and bake if needed
Prepare any side dishes (veggies, sweet potatoes, spaghetti squash, etc)
Portion everything into glass containers while listening to your favorite music
Clean up the kitchen and the rest of the day is yours to enjoy
Reheating without the microwave (because I’m over that too!)
Right now I just pop the glass container straight into a 350 °F oven for 12–15 minutes or use a small countertop toaster oven/air-fryer at 325 °F for 10–12 minutes. Crisps things up nicely and tastes freshly made. I’m testing a few other methods and will update you the minute I land on my new favourite! These 5 dinners kept me losing (and now maintaining) without ever feeling deprived. Pick 2–3 to start with this weekend – your future weekday self will thank you. Ready for your own custom plan that fits your exact life, tastes, and schedule?
Take my free 2-minute Wellness Snapshot right now and I’ll send you a personalised starting point (including more meal-prep ideas & full recipes tailored just for you!).
See you inside!
Kari
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