35 Sheet Pan Meal Prep Recipes (That Will Change Your Life) | Meal Prep on Fleek (2024)

FAQs

What are the benefits of a sheet pan meal? ›

A sheet pan takes the concept of a one-pot meal and flips it onto a pan. It saves time, makes clean-up easier, and doesn't require expensive equipment or fancy ingredients. Just start with your protein of choice, then add vegetables, fat and flavorings, and roast at high heat until everything is golden brown.

Here, you'll assemble dinner components in reusable containers or zip-top bags so during the week all you need to do is dump everything on sheet pan, maybe toss with a little olive oil, salt, and pepper, and then bake. You'll also be ready to tackle the week with simple, ready-to-eat breakfast and lunch options.

On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.

Meal prep for weight loss includes using cooking methods that experts recommend for a balanced diet. This entails broiling, baking, grilling, and roasting instead of frying. People can also season their food with herbs, spices, and lemon juice instead of store-bought sauces.

With frequent use, baking sheets can eventually show wear and tear. Perhaps the most obvious sign of a well-loved baking sheet is when it has browned and lost its natural shine, but that doesn't mean you should throw it out altogether. A well-made baking sheet should last a lifetime, even with stains or scratches.

Typically, refrigerated meal preps last between 3 to 5 days, depending on the ingredients used. However, this relatively short window can be a challenge for many people, as it requires diligent planning and scheduling to ensure that all meals are consumed before they spoil.

The best foods for meal prepping depend largely on personal preference and dietary needs, but some staples include proteins like chicken, fish, and tempeh; grains such as quinoa or brown rice; vegetables that can be roasted or cooked in a skillet; soups, salads, and wraps; and condiments and sauces.

Meal Prepping Is Linked to Weight Loss and Obesity Prevention. Takeout meals are almost always higher in calories, total fat, saturated fat, and sodium than those prepared at home, says Syn. That explains why meal prepping has been linked to weight loss and obesity prevention.

What foods last long for meal prep? ›

There are a number of foods that have been shown to help reduce belly fat, including eggs, artichokes, avocado, peanuts and chickpeas. Try to include at least one or a combination of these foods at lunchtime.

Use the Right Kind of Pan

The size allows for ingredients to be spread out so you don't crowd the pan. (Crowded pans make for mushy meals because the ingredients steam instead of roast.) And the rim is low enough for heat to move across the ingredients to give them a crisp, brown, caramelized finish.

Baking sheet pans have rolled edges with a lip around the entire pan, whereas cookie sheets do not. Baking sheets are often used for roasting and other savory preparations. Baking sheets can also be used for very shallow cakes, like those used for jelly rolls. Baking sheets can be used for cookies.

We recommend foil over parchment paper for sheet pan cooking. As it conducts heat, foil can help accelerate the cooking process and help browning.

Temperatures range from 375-400°F for sheet pan meals. Depending on the vegetables and protein you've chosen, it may take anywhere from 35-45 minutes to cook thoroughly. Remember if you've chosen something you know will overcook in that period, you want to add it in later on in the cooking time.