How to Microwave Meal Prep in 5 Steps
How to Microwave Meal Prep in 5 Steps
Meal Prep doesn't have to be an all-day affair! With the help of your microwave, you can get ahead on this week’s menu in no time. Meal prepping is supposed to save you time, so why does it have to take all day? Cooking good, nutritious food in the microwave is easy, accessible, and fast.
In addition to saving time, using your microwave to meal prep allows for more flexibility in the kitchen. Don't like to eat the same thing over and over again? The best part about freezing leftovers is if you're craving something else, the food will stay fresh until you're ready to reheat it.
Ready to prep? Read on for our easy formula for meal prepping like a pro! Pick a grain, protein, vegetable, and sauce to kickstart meals for the week.
How to Anyday Meal Prep
Save time, money, and the stress of making meals! This easy-to-follow formula will offer a foundation of staple recipes to work with throughout the week. Eat the main meal as-is, or easily reinvent leftovers with our simple tips for improvising in the kitchen.
1. Pick a grain
Keep cooked rice, quinoa, or pasta on hand to serve with a quick curry or stir-fry.
- White Rice (Cook Time: 22 mins)
- Quinoa (Cook Time: 10 mins)
- Penne Pasta (Cook Time: 10 mins)
2. Bulk up with protein
Round out your meal with perfectly cooked meat, eggs, and more.
- Bacon (Cook Time: 4 mins)
- Salmon (Cook Time: 3 mins)
- Chicken Breast (Cook Time: 7 mins)
3. Add veggies (as many as you like!)
Flash-cooking vegetables in the microwave is the best way to preserve nutrients.
- Broccoli (Cook Time: 3 mins)
- Marble Potatoes (Cook Time: 5 mins)
- Sweet Potato (Cook Time: 7 mins)
4. Sauces make the meal
Freeze these flavor-boosting sauces in our Anytime Freezer Trays for fresh, flavorful meals.
- Romesco Sauce (Cook Time: 2 mins)
- Green Curry Sauce (Cook Time: 6 mins)
- Quick Bolognese (Cook Time: 7 mins)
5. Put it all together
Green Curry Chicken with Eggplant
Cube chicken breast into bite-sized pieces and cook in the microwave with green curry sauce and eggplant. Serve with white rice and garnish with sesame seeds!
Bonus meal prep tips:
- Tropical Spin: Use leftover coconut milk from the Green Curry Sauce in oatmeal, coffee, or reheat with white rice for a savory-sweet take.
- Crispy Rice & Eggs: Heat a generous amount of olive oil large skillet over medium-high heat. Add leftover white rice and fry until lightly browned. Make two wells in the center of the rice and crack two large eggs. Season with salt, pepper, and cook to the desired doneness.
- Curry Chicken Salad: Shred leftover cold chicken breast and mix with 1-2 tablespoons green curry sauce and mayonnaise. Add chopped cucumbers or carrots, sesame seeds, and serve with rice crackers or lettuce cups.
Mediterranean Salmon Bowl
Prepare Mediterranean poached salmon and toss steamed cauliflower in the olive-artichoke mixture. Serve over quinoa and romesco sauce. Garnish with sliced almonds, if desired.
Bonus meal prep tips:
- Spiced Cauliflower Dip: Combine leftover steamed cauliflower with Romesco sauce in the bowl of a food processor and blend until smooth. Serve with pita chips or veggie sticks.
- Salmon-Quinoa Cakes: In a large bowl, flake leftover cold salmon with a fork. Combine with quinoa, an egg (lightly beaten), panko bread crumbs, and salt and pepper. The mixture should be loose enough to form into patties, but not wet. Add more breadcrumbs if needed! Form salmon mixture into patties and gently flatten. Shallow fry the patties in olive oil until golden, about 3-5 minutes each side. Serve with greek yogurt and fresh dill.
Pasta Bolognese with Broccoli
Toss hot penne pasta or steamed spaghetti squash with bolognese. Serve with steamed broccoli, garnished with salt and fresh lemon juice.
Bonus meal prep tips:
- Baked Penne: Combine penne with bolognese and cubed mozzarella or ricotta. Spread pasta into a greased casserole dish and bake until bubbly.
- Crispy Broccoli: Preheat oven to broil. Toss steamed broccoli with olive oil, parmesan, and breadcrumbs. Spread broccoli out onto a parchment-lined baking sheet and bake until crispy, about 3-5 minutes.
- Extra Veg: When preparing the quick bolognese, go ahead and chop extra carrots and celery for midday snacks.
Bonus: Don't forget breakfast!
Use Anytime Freezer Trays to prep for the week:
- “Instant” Oatmeal (Cook Time: 1-2 mins)
- Ready-to-Reheat Rice (Cook Time: 1-2 mins)
- Microwave Egg Bites (Cook Time: 5 mins)
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About the author
Rachel Johnson
Rachel Johnson (she/her) is the Recipe Manager for Anyday. Her first cookbook, Unicorn Food, was published in 2018 and you can find more of her work in Cooking Light Magazine, Bon Appetit, and other outlets. She enjoys pizza, feminism, and creating joy through food.