10 Easy Meal Prep Recipes for Busy Moms

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Meal Prepping is not just for the ultra-fitness enthusiast. It's for everyone!, but especially for tired moms (or dads!) who want to save time in the kitchen but still have tasty meals ready for their families in less than 30 minutes. This always feels like such a tall order, but it's not. The trick is to prep, because no one wants to ask the question "what's for dinner?" every day at 4pm. If you're doing that, you know half the time it's going to be takeout or drive-through.

However, meal prepping is an excellent way to save money and eat well at home. This simple guide will show you how to plan ahead so that you always have nutritious meals ready when you need them, thanks to the skillful use of your freezer! Think of this as a go-to list of meals when you're tired of everything—but most of all, tired of wondering what's for dinner and leaving it to the last minute! AND, if you're tired of the meal planning process and need some help, the Workweek Lunch Meal Planner Program is our recommended meal planning tool.

All of these dinners are:

  • Under 10 ingredients
  • Can be frozen
  • Balanced with protein, carbs, starches, and fats
  • Portioned for six people

We like meals that are portioned for six people because not everyone has a family of four. Plus, leftovers  for lunch the next day? Almost a guarantee. If you're a carnivore who loves delicious foods, keep reading. These meals are for you. And the key with them, of course, is that you can FREEZE THEM!

A Word About Freezer-Friendly Meals

Many of these meals can be frozen in their entirety, but some of these dishes such as the Hawaiian chicken tenders or the peanut chicken, involve freezing the protein and the sauce. Then, when it's time to eat dinner, just cook up the veggies that go with, and get a pot of rice going. (Although some of us have leftover rice in the freezer, so you can use that if needed). We especially love the burrito recipe below because the whole thing can go right into the freezer, as is. Some of these recipes, too, can go right in the slow cooker or Instant Pot.

Substitutions and Alterations

Yes, we know there are quite a few rice recipes here. If desired, feel free to use cauliflower rice or quinoa. Opt for brown rice if that suits your diet better. Perhaps noodles are calling your name. It's up to you!

Furthermore, if you have a freezer full of veggies, please use them. Whatever you do about the sides, you can rest easy knowing the bulk of the work—prepping the main protein—is out of the way.

If all of this sounds like a good fit for you, by all means, keep reading! Better yet, save this post on your "Dinner Pinterest Board"

One thing to note: If you see that the servings say 4 on the recipe, tap or roll your mouse over the 4 to adjust the quantities.

10 Meal Prep Recipes for Busy Moms:

Freezer Friendly Hawaiian Chicken Tenders

Freezer Friendly Hawaiian Chicken Tenders

Peanut Chicken and Rice

Freezer meals for new moms

Instant Pot Chili

Freeze-Friendly Instant Pot Steakhouse Chili

Beef and Broccoli

beef and broccoli easy dinner for mom

Sign Up for Meal Prep on Fleek + and receive weekly meal prep menus sent right to your email!  Here is an example Meal Prep Menu:

Meal Prep Menu: 2022 Week 20

Sheet Pan Sweet and Sour Tempeh

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

This freeze-friendly vegan meal is quickly marinated before freezing, allowing protein-rich tempeh to soak up the sweet and sour sauce. When it’s time to cook, simply thaw and dump on a sheet pan for a plant-based meal that’s ready in 30 minutes! 
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: gluten free, Sheet Pan, Tempeh, vegan, vegetarian
Servings: 4 meals
Calories: 424kcal
Author: Meal Prep on Fleek


  • 12 oz. tempeh sliced into triangles
  • 2 cups fresh pineapple diced
  • 1 medium red bell pepper diced
  • 1 cup sweet white onion chopped

For Sauce

  • cup pineapple juice
  • cup coconut aminos
  • ¼ cup ketchup
  • 1 teaspoon minced garlic

For Serving

  • ½ cup chopped cilantro for serving
  • 4 cups cooked brown rice


  • Whisk together the sauce ingredients in a small bowl. Add tempeh, pineapple, onion, and bell pepper to a 1-gallon zip-top bag. Pour sauce over ingredients in a bag and, seal it thoroughly, and marinate in the fridge for 10 minutes.
  • Transfer to freezer. Thaw in the refrigerator 24 hours prior to cooking.
  • Preheat oven to 400ºF. Pour sweet and sour tempeh onto a medium baking pan. Bake for 20-25 minutes.
  • Add 1 cup of brown rice to 4 MPOF black containers and divide sweet and sour tempeh beside brown rice. Top with cilantro and refrigerate until serving.



Calories: 424kcal | Carbohydrates: 56g | Protein: 22g | Fat: 11g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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What are some of your favorite freezer-friendly meals? Please, share in the comments!

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