We’ve all been there: a long day at work, kids’ activities to juggle, and little to no time to prepare a healthy meal. On busy weekdays, cooking can feel like an impossible task, but eating nutritious, delicious meals shouldn’t have to be a challenge. Pre-cooked meals are the perfect solution, offering convenience, time savings, and the ability to eat well even when life gets hectic.
In this article, we’ll explore the best pre-cooked meals for busy weekdays, how to make them a part of your routine, and some of the top options you can purchase or make ahead to keep you on track with your nutrition and your schedule.
Why Pre-Cooked Meals Are the Ultimate Time-Saver
Pre-cooked meals are ideal for busy weekdays because they eliminate the time-consuming steps of chopping, cooking, and cleaning. Whether you’re working from home, rushing between meetings, or picking up the kids, having a healthy, ready-to-eat meal is a game-changer. These meals allow you to skip the stress of deciding what to eat, and they also ensure you’re getting the nutrients you need to power through your day.
Key Benefits of Pre-Cooked Meals:
- Convenience: They’re ready to eat in minutes, perfect for those tight time frames.
- Consistency: Pre-cooked meals ensure you stick to a balanced diet even when life is unpredictable.
- Portion Control: Most pre-cooked meals come in perfectly portioned sizes, which helps prevent overeating.
How to Incorporate Pre-Cooked Meals into Your Routine
- Plan Ahead: Spend a little time on the weekend or during a free evening to prep your pre-cooked meals. Portion out meals for the week, so they’re easy to grab and go.
- Reheat Quickly: Store your meals in microwave-safe containers to make reheating quick and easy.
- Batch Cook: Make large batches of your favorite meals so you have a supply of ready-to-eat food throughout the week.
- Stock Up: Keep a variety of healthy, pre-cooked meal options in your fridge or freezer to have on hand for when you don’t have time to cook.
Best Pre-Cooked Meals You Can Make at Home
1. Grilled Chicken and Roasted Vegetables
A classic and simple meal, grilled chicken paired with roasted vegetables like sweet potatoes, zucchini, and broccoli makes for a filling, balanced dish. Packed with protein, fiber, and healthy fats, it’s the perfect option for a quick lunch or dinner.
How to Prepare:
- Grill or bake chicken breasts with your favorite seasoning.
- Roast vegetables in the oven with olive oil, garlic, and herbs.
- Serve with quinoa or brown rice for extra fiber.
Storage: This meal can be stored in individual containers for up to 4 days in the refrigerator.
2. Chickpea Salad with Avocado and Hummus
This refreshing salad is packed with protein from chickpeas, healthy fats from avocado, and flavor from fresh herbs and hummus. It’s quick to assemble, and the ingredients can be prepped ahead of time.
How to Prepare:
- Combine canned chickpeas (rinsed) with diced cucumber, tomatoes, and red onion.
- Add avocado, a spoonful of hummus, and a squeeze of lemon for a creamy dressing.
- Toss everything together and refrigerate.
Storage: This salad will last 2-3 days in the fridge, but it’s best eaten fresh to avoid the avocado browning.
3. Baked Salmon with Brown Rice and Steamed Asparagus
This meal is loaded with healthy omega-3 fats from salmon, fiber from brown rice, and vitamins from asparagus. It’s quick to make and can be easily reheated when needed.
How to Prepare:
- Bake salmon with a drizzle of olive oil and lemon juice.
- Steam asparagus for a few minutes.
- Cook brown rice in a rice cooker or on the stove.
Storage: This meal keeps well for up to 3 days in the fridge and can be reheated in the microwave or on the stovetop.
4. Turkey Meatballs with Sweet Potato Mash
Turkey meatballs are a lean source of protein, and when paired with mashed sweet potatoes, they create a satisfying and nutrient-dense meal. Add a side of sautéed spinach for extra vitamins.
How to Prepare:
- Make turkey meatballs by mixing ground turkey, breadcrumbs, egg, and spices.
- Bake the meatballs and cook sweet potatoes until soft, then mash with a little butter or olive oil.
- Sauté spinach with garlic and olive oil.
Storage: Store in individual containers for 4-5 days in the refrigerator.
5. Vegetable Stir-Fry with Tofu
A veggie-packed stir-fry with tofu offers plenty of plant-based protein and fiber. You can use a variety of colorful vegetables like bell peppers, carrots, and snap peas for a tasty, nutritious meal.
How to Prepare:
- Sauté tofu with your choice of stir-fry vegetables.
- Season with soy sauce, ginger, and garlic, and serve over brown rice or quinoa.
Storage: This meal will stay fresh in the fridge for up to 4 days.
Best Pre-Cooked Meal Brands for Busy Weekdays
If you don’t have time to make your own pre-cooked meals, there are plenty of great brands offering healthy and delicious pre-cooked options. Here are a few top choices:
1. Freshly
Freshly offers a wide range of nutritious, pre-cooked meals that are delivered straight to your door. The meals are made with fresh, whole ingredients and contain no preservatives or refined sugars. With options like grilled chicken and sweet potato, turkey meatballs with roasted vegetables, and cauliflower rice stir-fry, Freshly is perfect for those with a busy lifestyle.
Best For: Convenient, nutritious meals delivered to your doorstep.
2. Snap Kitchen
Snap Kitchen provides chef-prepared, ready-to-eat meals that cater to various dietary needs, including gluten-free, keto, paleo, and low-carb options. Their meals are portioned perfectly and made with fresh ingredients. Options like roasted salmon with quinoa, chicken and vegetable stir-fry, and turkey chili make Snap Kitchen a great choice for busy days.
Best For: Balanced meals with healthy proteins, whole grains, and fresh vegetables.
3. Green Chef
Green Chef specializes in organic, pre-cooked meals with options that align with keto, paleo, and balanced living diets. Their meals are full of nutrient-rich ingredients like grass-fed beef, wild-caught fish, and organic produce. Popular choices include chicken pesto with roasted vegetables and shrimp with quinoa and greens.
Best For: Organic and eco-friendly meal delivery with options for various dietary needs.
4. Territory Foods
Territory Foods focuses on fresh, locally-sourced ingredients and offers meals that are free from refined sugars and processed additives. Their menu includes a variety of healthy options like chicken tikka masala, pulled pork with roasted vegetables, and vegan grain bowls.
Best For: Clean, fresh meals made with whole foods and no preservatives.
5. Trifecta
Trifecta is known for its organic, sustainably sourced meals. Their pre-cooked meals are designed to support a healthy lifestyle with options like grass-fed beef bolognese, free-range chicken with roasted vegetables, and wild-caught salmon with quinoa.
Best For: Those looking for organic, sustainable, and high-quality ingredients.
Conclusion
Pre-cooked meals are a fantastic solution for busy weekdays, offering the convenience of a healthy, delicious meal without the stress of cooking from scratch. By preparing meals ahead of time or choosing from trusted brands, you can ensure that you’re eating well even on the busiest days. Whether you’re looking to make meals yourself or have them delivered, there’s no shortage of nutritious options to keep you fueled and satisfied all week long. Make pre-cooked meals a regular part of your routine and say goodbye to the stress of last-minute meal prep!
