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  5. The 39 Best Base Recipes to Make For Meal Prep

The 39 Best Base Recipes to Make For Meal Prep

Reviewed by Dietitian Victoria Seaver, M.S., RD
Reviewed by Dietitian Victoria Seaver, M.S., RD
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Prepping your meals in advance can help make it easier to eat healthy during the week. Batch cook some of these simple recipes on a Sunday and use them in different ways during the week for fast & easy meals.

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Shredded Chicken Master Recipe

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This easy slow-cooker method preps chicken for a multitude of recipes. Bonus: Rich-tasting chicken stock to keep on hand in your freezer as well.

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Colorful Roasted Sheet-Pan Veggies

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These easy roasted vegetables will give your plate a pop of color. Give the cubes of butternut squash a head start for 10 minutes to soften in the oven before adding in the other veggies. The broccoli, peppers and onion are naturally more tender than the butternut squash and cook more quickly. That way everything ends up finishing at the same time.

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Easy Brown Rice

Easy Brown Rice
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Here's the only recipe you need to make perfect brown rice every time! This healthy whole grain is great on its own as a side dish, or use it in your favorite recipes calling for cooked brown rice.

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Soy-Lime Roasted Tofu

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Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them--perfect tofu every time.

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Basil Vinaigrette

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Drizzle this basil salad dressing over sliced tomatoes or cooked green beans. Or toss it into a grain salad for a pop of fresh summertime flavor. Refrigerate for up to 5 days. The vinaigrette will discolor, but will remain flavorful.

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Garlic Hummus

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This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

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Muffin-Tin Quiches with Smoked Cheddar & Potato

Muffin-Tin Quiches with Smoked Cheddar & Potato
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Potatoes, cheese and greens make this mini quiche recipe delicious and satisfying. Bake up a batch over the weekend and you'll have breakfast available in a hurry for the rest of the week.

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Purple Fruit Salad

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Serve this refreshing fruit salad featuring juicy plums, grapes and berries on its own or with other colorblock fruit salads (like red, green and orange) for a fun, crowd-pleasing rainbow side dish.

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Avocado Hummus

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This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

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Roasted Buffalo Chickpeas

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Soaking chickpeas in vinegary hot sauce gives them a mouthwatering tang before they crisp up in the oven. The result? An addictively crunchy snack that's actually good for you.

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Seeded Whole-Grain Quick Bread

Seeded Whole-Grain Quick Bread
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Bake this healthy, seedy loaf on Sunday and you can enjoy it all week--if it doesn't disappear first. This quick bread recipe is the perfect vehicle for both sweet and savory toppings, so try it as avocado toast one day and with honey the next. Store it tightly wrapped, as all the seeds make it a little more apt to dry out than typical whole-wheat breads.

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Honey-Mustard Vinaigrette

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Here is a great, all-purpose salad dressing. The pleasing pungency of Dijon mustard makes it a good match for slightly bitter greens, such as escarole, chicory, radicchio or Belgian endive. It also makes an irresistible dipping sauce for crunchy vegetables (especially fennel) and crusty whole-wheat bread.

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Cherry-Chocolate Chip Granola Bars

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Skip the granola bar options at the grocery store--they're easy to make at home! You can vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, nuts and/or seeds for the chocolate, cherries and coconut in this version. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.

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Sheet-Pan Roasted Root Vegetables

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One pan is all you need for a heaping pile of nutritious, tender and colorful root vegetables. Whip up this large-batch recipe at the beginning of the week to use in easy, healthy dinners all week long.

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Roasted Chickens

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In this easy roast chicken recipe, two whole birds cook side-by-side on one pan, which means you only have to heat the oven once but you'll have enough leftover chicken for days. Rotating the chickens on the pan during roasting ensures all sides are evenly cooked and golden brown.

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Basic Quinoa

Basic Quinoa
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This foolproof recipe for perfectly cooked quinoa is fast and easy! Use cooked quinoa as a simple healthy side dish, in a salad or as a base for a delicious main dish.

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Chicken Sausage and Peppers

Chicken Sausage and Peppers
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Colorful peppers and tomatoes and sweet onion make this sausage dinner pop with fresh flavor. Roasting instead of sautéing makes this even easier for a busy weeknight.

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Creamy Blueberry-Pecan Overnight Oatmeal

Creamy Blueberry-Pecan Overnight Oatmeal
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In this no-cook overnight oatmeal recipe, just quickly reheat the oats in the morning and top with berries, maple syrup and pecans for an easy, on-the-go breakfast.

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Green Fruit Salad

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Serve this refreshing fruit salad featuring juicy melon, grapes and kiwi on its own or with other colorblock fruit salads (like red, purple and orange) for a fun crowd-pleasing rainbow side dish.

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Homemade Trail Mix

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Try this with portable mix with any combination of dried fruits and nuts.

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Curried Chickpeas

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Chickpeas roasted in the oven become a tasty, healthy snack in this easy recipe. If making a double batch, be sure to use two rimmed baking sheets so the chickpeas have enough room to crisp up.

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Citrus Vinaigrette

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This versatile citrus salad dressing gets a touch of natural sweetness from orange juice, which balances the acidity of the lemon juice. Use it in coleslaw for a mayo-free dressing, or drizzle it over winter greens with dried fruit and nuts.

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Crazy Herb Spice Mix

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Make a big batch of this super-herbed spice mix to have on hand when you need to whip up a quick vegetable dip or flavorful, easy salad dressing. The spice mix is also perfect to give as a hostess gift along with a recipe card for turning it into a dip or vinaigrette (see Tips, below). For the freshest, most economical spices, head to a store that has a large, well-stocked bulk spice department.

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Balsamic Vinaigrette

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In this balsamic vinaigrette recipe, the addition of Italian seasoning adds an extra layer of flavor and spice. Use as a quick and easy balsamic vinegar salad dressing or as a balsamic marinade for chicken that's delicious and moist.

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Slow-Cooker Vegetable Soup

a bowl of Slow-Cooker Vegetable Soup with a spoon
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Make a big batch of low-calorie veggie-packed soup with ease in this load-and-go crock pot recipe. After simmering away in the slow cooker, portion it into individual serving containers and store in the fridge or freezer for fast, healthy lunches or an easy, satisfying snack. This weight-loss vegetable soup fills you up without a lot of calories, plus it's an easy way to eat more vegetables.

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Vegan Freezer Breakfast Burritos

Vegan Freezer Breakfast Burritos
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Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning. Our vegan breakfast filling—made with tofu and prepared to mimic scrambled eggs—is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal.

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Slow-Cooker Pasta e Fagioli Soup Freezer Pack

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Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

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Sautéed Peppers & Onions

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This simple technique of cooking onions and peppers is a useful way to get your veggie servings in. They're quite versatile--use these peppers and onions on a burger or sausage sandwich, stuff them into quesadillas or layer them into casseroles.

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One-Pot Greek Pasta

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A little bit of Sunday meal prep goes a long way in this one-dish Mediterranean pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

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Philly Cheese Steak Sloppy Joes

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Two of our favorite comfort-food sandwiches join forces in these family-friendly dinner sandwiches. We found that softer buns make this easier to eat, and it's all the better when wrapped takeout-style in a sheet of foil.

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Easy Chicken Enchilada Casserole

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Casseroles make perfect meal-prep dinners--this enchilada version is so easy to prep ahead. The whole casserole can be built and left to hang out in the refrigerator for up to three days. Then all you have to do is bake it off on a busy night and you have a healthy dinner on the table in a jiff. The quick homemade enchilada sauce in this recipe is great when you don't have any of the canned sauce on hand--just season crushed tomatoes with spices and salt for an instant enchilada sauce.

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Cheese Quesadillas with Peppers & Onions

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These 15-minute quesadillas are a notch above basic with the addition of sautéed peppers and onions. Let the kiddos load them up with the toppings at the table.

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Cinnamon Roll Overnight Oats

cinnamon roll overnight oats shot overhead in mason jars with raspberries and pecans on top
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It takes just minutes to assemble this healthy no-cook breakfast and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats—inspired by classic cinnamon bun flavors—with fresh or frozen fruit and your favorite nuts and seeds.

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Easy Whole-Wheat Couscous

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Feel free to double this simple recipe for whole-wheat couscous to suit your needs. To add more flavor, swap reduced-sodium broth in for the water. After cooking, cool, cover and refrigerate for up to 5 days.

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Maple Balsamic Vinaigrette with Shallots

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This healthy homemade salad dressing has just the right amount of sweetness without being cloying. Try it on a salad with fresh strawberries and spinach or arugula. Refrigerate for up to 3 days. If the oil solidifies, let dressing stand at room temperature for about 30 minutes before using.

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Chicken Freezer Burritos

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Transform leftover chicken into a hearty burrito filling! You will be thrilled to have a stash of frozen burritos on hand that you can microwave for an instant healthy lunch or on-the-go dinner for a busy night.

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Greek Salad Dressing

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This simple Greek vinaigrette is so easy to make and so finger-licking good you'll never want to go back to bottled dressing again! Drizzle it over classic Greek salad, a green salad or even use it as a marinade for grilled vegetables or chicken. Use immediately or refrigerate for up to 1 week.

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Apple-Cinnamon Overnight Oats

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It takes just a few minutes in the evening to mix rolled oats and almond milk and you have a head start on a healthy breakfast the following morning. In the morning, top the oatmeal with fresh fruit and toasted nuts. Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.

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Meal-Prep Sheet-Pan Chicken Thighs

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Cook up six servings of chicken at once with this quick and easy meal-prep recipe: you'll have recipe-ready cooked chicken in the fridge for throw-together lunches and dinners throughout the week. This simple sheet-pan chicken thigh recipe gets an easy burst of flavor from dried oregano and a clove of garlic.

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    1 of 39 Shredded Chicken Master Recipe
    2 of 39 Colorful Roasted Sheet-Pan Veggies
    3 of 39 Easy Brown Rice
    4 of 39 Soy-Lime Roasted Tofu
    5 of 39 Basil Vinaigrette
    6 of 39 Garlic Hummus
    7 of 39 Muffin-Tin Quiches with Smoked Cheddar & Potato
    8 of 39 Purple Fruit Salad
    9 of 39 Avocado Hummus
    10 of 39 Roasted Buffalo Chickpeas
    11 of 39 Seeded Whole-Grain Quick Bread
    12 of 39 Honey-Mustard Vinaigrette
    13 of 39 Cherry-Chocolate Chip Granola Bars
    14 of 39 Sheet-Pan Roasted Root Vegetables
    15 of 39 Roasted Chickens
    16 of 39 Basic Quinoa
    17 of 39 Chicken Sausage and Peppers
    18 of 39 Creamy Blueberry-Pecan Overnight Oatmeal
    19 of 39 Green Fruit Salad
    20 of 39 Homemade Trail Mix
    21 of 39 Curried Chickpeas
    22 of 39 Citrus Vinaigrette
    23 of 39 Crazy Herb Spice Mix
    24 of 39 Balsamic Vinaigrette
    25 of 39 Slow-Cooker Vegetable Soup
    26 of 39 Vegan Freezer Breakfast Burritos
    27 of 39 Slow-Cooker Pasta e Fagioli Soup Freezer Pack
    28 of 39 Sautéed Peppers & Onions
    29 of 39 One-Pot Greek Pasta
    30 of 39 Philly Cheese Steak Sloppy Joes
    31 of 39 Easy Chicken Enchilada Casserole
    32 of 39 Cheese Quesadillas with Peppers & Onions
    33 of 39 Cinnamon Roll Overnight Oats
    34 of 39 Easy Whole-Wheat Couscous
    35 of 39 Maple Balsamic Vinaigrette with Shallots
    36 of 39 Chicken Freezer Burritos
    37 of 39 Greek Salad Dressing
    38 of 39 Apple-Cinnamon Overnight Oats
    39 of 39 Meal-Prep Sheet-Pan Chicken Thighs

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    The 39 Best Base Recipes to Make For Meal Prep
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